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-- Workout Thread IV
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quote:

Originally posted by Masonious Doing dead lifts when you have a fucked up back is a horrible idea. True, dead lifts are not intended to exercise the lower back however, when you're working out to gain strength or mass it is the last few reps that count. When your hamstrings and other muscles begin to lose energy other muscles invariably pick up the slack. Just one slip at the end of a dead lift and you could be out for months if not longer if you already suffer from back issues. The risk is simply not worth the reward. For those who have healthy backs it's an awesome exercise and highly worthwhile.

yeah so shut the fuck up positronic, jesus.


lol jk

quote:

Originally posted by Masonious I'm at 200lbs, will be about 8 pounds lighter in 4 or 5 weeks:

lol im a bitch

All of you meatheads are making me feel scrawny .
Jk, of course.

Question: (8-10 rep sets + short rest) == better for hypertrophy than (4-6 rep sets, higher weight, and longer rest)? I'm honestly lost on this one - I've been doing the latter for some time, and hit a plateau. After switching to the first one, however, I've been getting results.

Question2: Ideal post workout nutrition == high GI carbs + protein? Does powerade + protein shake do the trick right after a workout?

I like to get the protein powder that has 250 calories scoop in it. After a work out it has fats, carbs, and proteins which is what you need.

2 scoops of that right after and then start going into your pure protein whey/casein/egg mixes to get a long fuel life out of the protein. I workout after work so I try to get as much built up during the day as far as fat and carbs and protein, get hit the gym, and have a chicken breast or 2 and then pass out. Large meals at 8pm make it so I cant sleep.

Depends on your schedule and budget. Gatorade and home made hamburgers would rock as well. and steak and sweet potatoes and sauteed mushrooms. mmm.

as far as hypertrophy...whats your goal? think of your muscles as thousands of fibers instead of 1 muscle. You have the strong strands and the weak strands. You lift heavy weights, the strong ones get burned out and then you cant lift heavy any more so you stop and all the weak ones stay weak.

Clean up sets with dips and dumbbell flies work wonders for packing on a little more.

but with legs you do more reps per set. 2-3 more than you would with upper body. I do more reps with back as well because its such a compound movement.

Again, where are you at, what are your goal, and what is your schedule. You cant gain mass working out 7 times a week unless you are living to workout. if you have a job or school...gotta take time off and eat plenty of food between workouts.

Monday shoulders:

Military Barbell Press
70 x 10 (warm up)
80 x 10
90 x 8
100 x 6
110 x 4

Dumbbell Shoulder flys Circuit

40 x 10
50 x 8
60 x 6
60 x 6

Traps

Barbell Shrugs
135 x 10 (warm up)
145 x 8
165 x 6
165 x 6
............................
T- Bar rows
115 x 10 (warm up)
120 x 8
125 x 6
130 x 6

Pull ups
10
8
6
6
4

After this week i'll start putting up higher weight.

im working out right now. =]

quote:

Originally posted by Googooly im working out right now. =]

Um wacking it?

How can you do pullups after shoulders

and what are shoulder circuits

Just finished my second workout in two days. I'm not really going to go into what I'm currently doing. I'm basically looking for a lean but toned look. No meatheadedness about it.

My legs and shoulders are fucking killing but I haven't been working out in over 7 months, but I plan on going 5 times a week and doing gentle cardio and targeting different muscle groups on alternate days to give them time to recover.

quote:

Originally posted by Orbax How can you do pullups after shoulders and what are shoulder circuits

Im not going to do those last maybe second or to start with,

front, side raises in sucession

quote:

Originally posted by DJ_Eternal Just finished my second workout in two days. I'm not really going to go into what I'm currently doing. I'm basically looking for a lean but toned look. No meatheadedness about it. My legs and shoulders are fucking killing but I haven't been working out in over 7 months, but I plan on going 5 times a week and doing gentle cardio and targeting different muscle groups on alternate days to give them time to recover.

what do you want, a cookie? lol

quote:

Originally posted by chach Um wacking it?

no, same thing you do, i do, but in difrent way and sets. okay.

quote:

Originally posted by chach Im not going to do those last maybe second or to start with, front, side raises in sucession

Someone showed me a cool one like that for shoulders. Put the cable handle at the bottom and start facing the cable and lift 10x with about 10 maybe 20 lbs. Then rotate 90 and now youre doing rear delts. then rotate 90, then 90.

so you do a total of 40 reps with 10 lbs but it gets your total shoulder. then switch hands. and then you just kinda do that 3-4 times and youre on fire.

Felt great

quote:

Originally posted by Googooly no, same thing you do, i do, but in difrent way and sets. okay.

gosh googles you dont have to lash out at me

quote:

Originally posted by Orbax what do you want, a cookie? lol

I doubt it, hes on diet, so maybe a benanan? lol

quote:

Originally posted by Orbax what do you want, a cookie? lol

I'm on a healthy diet of food. No cookies I'm afraid.

lol i meant you came in to say "Im working out, but I wont tell you how, and I wont change it. Peace"

kind of weird

Too bad, I made really good oatmeal raisin cookies from scratch.

quote:

Originally posted by jennypie Too bad, I made really good oatmeal raisin cookies from scratch.

can i have 1? :P

quote:

Originally posted by jennypie Too bad, I made really good oatmeal raisin cookies from scratch.

Thanks jen for the exercise tips, and I'm gonna move it into the gym now.

Much appreciated.

I may have to rethink my cookie intake.

quote:

Originally posted by jennypie Too bad, I made really good oatmeal raisin cookies from scratch.

me first

quote:

Originally posted by DJ_Eternal Thanks jen for the exercise tips, and I'm gonna move it into the gym now. Much appreciated.

u going to gym now? its 22:20!!!! gyms around here arent even open this time.

quote:

Originally posted by chach me first

oi u turd get back in the Q!

quote:

Originally posted by Orbax lol i meant you came in to say "Im working out, but I wont tell you how, and I wont change it. Peace" kind of weird

I'm sure I'll give you some more in-depth detail and analysis as I progress through. I just can't be arsed remembering what I did at this time of night

quote:

Originally posted by Googooly oi u turd get back in the Q!

huh?

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