Well I havent read this thread but here is my workout program.

Workout 1: Back and Biceps

Back:
Warmup:
Chinups: 4x12

A. Lat Pulldown - 3 forms:
1. Wide: 4x12,10,8,6 behind neck,
Resistance: between 60 Kgs to 75Kgs.
2. Triangle: 4x12,10,8,6 into chest,
Resistance: between 65 Kgs to 80 Kgs.
3. Horizonal: 4x12,10,8,6 into chest,
Resistance: between 65Kgs to 80 Kgs.

B. T-Bar: 4x12,10,8,6
Resistance: between 45 Kgs to 60 Kgs.

C. Strap Pull:
While sitting down on a platform, connecting the triangle to the straps and pulling into the abdominal area.

4x12,10,8,6
Resistance: between 60 Kgs to 85 Kgs.

Lower Back:
Leaning into a inclined platform and while holding a 10 Kg barbell, leaning down and coming back up
4x15

Biceps:

A. W-Bar: 4x12 with 27 Kgs

B. 7x7x7: Using the W-Bar with 20 Kgs, leaning against a wall, lifting the bar half way up 7 times, stopping at 7th time and lifting the other half - from center upwards, finishing, lifting 7 full repeats. - 4 Sets.

Workout 2: Chest and Triceps

Chest:

A. Horizonal Chest Press: 4x12,10,8,6
Resistance: between 70 Kgs to 80 Kgs
B. Inclined Chest Press: 4x12,10,8,6
Resistance: between 50 Kgs to 70 Kgs.
C. Flies: 4x12
Resistance: between 50 Kgs to 75 Kgs.
D. Strap Cross: 4x12 with 40 Kgs total.

Triceps:

A. W-Bar: Lying on a bench, lifting the W-Bar overhead and lowering into the forehead and upwards while keeping elbows locked.
4x12 with 30 Kgs.

B. Overhead Pull: Connecting the dual rope to the straps and pulling the ropes overhead and extending the movement to finish.
4x12 with 40 Kgs.

C. Strap Pulldown: Using a metal bar with the straps, lowering the bar down while keeping elbows locked.

4x12 with 50 Kgs.

Workout 3: Legs and Shoulders.

Legs:

A. Squats:
Close: 4x12,10,8,6
Resistance: between 60 Kgs to 80 Kgs.
Wide: 4x12,10,8,6
Resistance: Between 60 Kgs to 80 Kgs.

B. Lunges: 4x12 with 12.5 - 15 Kgs dumbells.

Shoulders:

A. Shoulder Press (Olimpic Bar): 4x12,10,8,6
Resistance: Between 40 Kgs to 50 Kgs.

B. W-Bar: Grabbing the W-Bar and lifting towards chin while keeping knees bent. 4x12 with 30 Kgs.

C. Dumbells: Leaning against a wall and lifting forwards.
4x12 with 10 Kgs dumbells.


Abdominals: 4x50 situps with 15 Kgs resistance every workout.

Pics will come soon

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quote:

Originally posted by Scorchio Well I havent read this thread but here is my workout program. Workout 1: Back and Biceps Back: Warmup: Chinups: 4x12 A. Lat Pulldown - 3 forms: 1. Wide: 4x12,10,8,6 behind neck, Resistance: between 60 Kgs to 75Kgs. 2. Triangle: 4x12,10,8,6 into chest, Resistance: between 65 Kgs to 80 Kgs. 3. Horizonal: 4x12,10,8,6 into chest, Resistance: between 65Kgs to 80 Kgs. B. T-Bar: 4x12,10,8,6 Resistance: between 45 Kgs to 60 Kgs. C. Strap Pull: While sitting down on a platform, connecting the triangle to the straps and pulling into the abdominal area. 4x12,10,8,6 Resistance: between 60 Kgs to 85 Kgs. Lower Back: Leaning into a inclined platform and while holding a 10 Kg barbell, leaning down and coming back up 4x15 Biceps: A. W-Bar: 4x12 with 27 Kgs B. 7x7x7: Using the W-Bar with 20 Kgs, leaning against a wall, lifting the bar half way up 7 times, stopping at 7th time and lifting the other half - from center upwards, finishing, lifting 7 full repeats. - 4 Sets. Workout 2: Chest and Triceps Chest: A. Horizonal Chest Press: 4x12,10,8,6 Resistance: between 70 Kgs to 80 Kgs B. Inclined Chest Press: 4x12,10,8,6 Resistance: between 50 Kgs to 70 Kgs. C. Flies: 4x12 Resistance: between 50 Kgs to 75 Kgs. D. Strap Cross: 4x12 with 40 Kgs total. Triceps: A. W-Bar: Lying on a bench, lifting the W-Bar overhead and lowering into the forehead and upwards while keeping elbows locked. 4x12 with 30 Kgs. B. Overhead Pull: Connecting the dual rope to the straps and pulling the ropes overhead and extending the movement to finish. 4x12 with 40 Kgs. C. Strap Pulldown: Using a metal bar with the straps, lowering the bar down while keeping elbows locked. 4x12 with 50 Kgs. Workout 3: Legs and Shoulders. Legs: A. Squats: Close: 4x12,10,8,6 Resistance: between 60 Kgs to 80 Kgs. Wide: 4x12,10,8,6 Resistance: Between 60 Kgs to 80 Kgs. B. Lunges: 4x12 with 12.5 - 15 Kgs dumbells. Shoulders: A. Shoulder Press (Olimpic Bar): 4x12,10,8,6 Resistance: Between 40 Kgs to 50 Kgs. B. W-Bar: Grabbing the W-Bar and lifting towards chin while keeping knees bent. 4x12 with 30 Kgs. C. Dumbells: Leaning against a wall and lifting forwards. 4x12 with 10 Kgs dumbells. Abdominals: 4x50 situps with 15 Kgs resistance every workout. Pics will come soon

not bad looks like a good workout.. it seems very common to work back and bis and shoulders and tris

am i the only one who likes to work opposing muscles together?

i find that i need a full day for my chest to get all my workouts in

back i tend to do it with shoulders

and my bi's and tris together

quote:

Originally posted by Nrg2Nfinit chocolate has alot of artificial sugars.. hard for your body to break down so it would be hard to convet that to mass.. its mainly just quick energy theres alot of protein in ice cream as well keep in mind.. its very easy to meet your required protein value to gain mass.. its very difficult however to meet your required carb intake .. and this is the key factor here in gaining mass drinking 2 litres of milk a day will give you 84 grams of protein.. solely i think the ratio of protein should be your mass in kgs per gram of protein so that would be sufficient for most people

carbs are not the key factor in gaining mass, total calorie intake is, and protein would be a better source for gaining mass, ie. muscles are made of protein (and water), i'll be going on a 12 day diet after christmas totally devout of carbs and i'll prove you wrong.

___________________
diego, the white edition page

quote:

Originally posted by Orbax Hehe i have two bags of potato chips at my feet as I type this... i eat all day every day burgers, pastas, sandwiches, ice cream, almond roca, chocolate bars...everything. Fruits and Veggies too, even! the weight wont stick. I remember eating so much i was having intestinal issues about 5 months ago and i was able to gain 3 lbs.

with your metabolism, which i'm guessing is probably as fast as mine, you should try and avoid sugary foods, and junk foods, and beer if you can, wine is better (lower glycemic), you should try my diet for 2 weeks, if your still not gaining, i'd be interested to see does it work

___________________
diego, the white edition page

wanna post your diet again?

yes please do im intrested to see

if you intake to much protein you just end up shitting it out

i know that from personal experience.. 3 months of constant dierriah


lol


TMI i know.. but excessive amounts of protein are just too much work for the kidneys

quote:

Originally posted by Scorchio Well I havent read this thread but here is my workout program. Workout 1: Back and Biceps Back: Warmup: Chinups: 4x12 A. Lat Pulldown - 3 forms: 1. Wide: 4x12,10,8,6 behind neck, Resistance: between 60 Kgs to 75Kgs. 2. Triangle: 4x12,10,8,6 into chest, Resistance: between 65 Kgs to 80 Kgs. 3. Horizonal: 4x12,10,8,6 into chest, Resistance: between 65Kgs to 80 Kgs. B. T-Bar: 4x12,10,8,6 Resistance: between 45 Kgs to 60 Kgs. C. Strap Pull: While sitting down on a platform, connecting the triangle to the straps and pulling into the abdominal area. 4x12,10,8,6 Resistance: between 60 Kgs to 85 Kgs. Lower Back: Leaning into a inclined platform and while holding a 10 Kg barbell, leaning down and coming back up 4x15 Biceps: A. W-Bar: 4x12 with 27 Kgs B. 7x7x7: Using the W-Bar with 20 Kgs, leaning against a wall, lifting the bar half way up 7 times, stopping at 7th time and lifting the other half - from center upwards, finishing, lifting 7 full repeats. - 4 Sets. Workout 2: Chest and Triceps Chest: A. Horizonal Chest Press: 4x12,10,8,6 Resistance: between 70 Kgs to 80 Kgs B. Inclined Chest Press: 4x12,10,8,6 Resistance: between 50 Kgs to 70 Kgs. C. Flies: 4x12 Resistance: between 50 Kgs to 75 Kgs. D. Strap Cross: 4x12 with 40 Kgs total. Triceps: A. W-Bar: Lying on a bench, lifting the W-Bar overhead and lowering into the forehead and upwards while keeping elbows locked. 4x12 with 30 Kgs. B. Overhead Pull: Connecting the dual rope to the straps and pulling the ropes overhead and extending the movement to finish. 4x12 with 40 Kgs. C. Strap Pulldown: Using a metal bar with the straps, lowering the bar down while keeping elbows locked. 4x12 with 50 Kgs. Workout 3: Legs and Shoulders. Legs: A. Squats: Close: 4x12,10,8,6 Resistance: between 60 Kgs to 80 Kgs. Wide: 4x12,10,8,6 Resistance: Between 60 Kgs to 80 Kgs. B. Lunges: 4x12 with 12.5 - 15 Kgs dumbells. Shoulders: A. Shoulder Press (Olimpic Bar): 4x12,10,8,6 Resistance: Between 40 Kgs to 50 Kgs. B. W-Bar: Grabbing the W-Bar and lifting towards chin while keeping knees bent. 4x12 with 30 Kgs. C. Dumbells: Leaning against a wall and lifting forwards. 4x12 with 10 Kgs dumbells. Abdominals: 4x50 situps with 15 Kgs resistance every workout. Pics will come soon

C. Flies: 4x12
Resistance: between 50 Kgs to 75 Kgs.

Your telling me your the strongest man on the planet? Tell me that that is a typo

Oh ya, I was FINALLY at the gym tonight, I dont wanna talk about the results, I'll say this much, I'm behind 20 lbs on my bench alone Its shocking what a 2 week break does to major muscle groups.

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quote:

Originally posted by Nrg2Nfinit yes please do im intrested to see if you intake to much protein you just end up shitting it out i know that from personal experience.. 3 months of constant dierriah lol TMI i know.. but excessive amounts of protein are just too much work for the kidneys

Yeah, I mainly just enjoy eatin flesh. Id say its a 40/40 split between carbs and protein...i just eat a LOT.

quote:

Originally posted by Orbax Yeah, I mainly just enjoy eatin flesh. Id say its a 40/40 split between carbs and protein...i just eat a LOT.

theres nothing wrong with that if you can pull it off.. do it

try to do some reasearch and see which foods will be more beneficiary though




your progress is looking good

quote:

Originally posted by KandyKid_420 C. Flies: 4x12 Resistance: between 50 Kgs to 75 Kgs. Your telling me your the strongest man on the planet? Tell me that that is a typo

50-75 Total, that means 25 - 35 Kgs dumbells.

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quote:

Originally posted by Orbax wanna post your diet again?

quote:

Originally posted by Nrg2Nfinit yes please do im intrested to see if you intake to much protein you just end up shitting it out i know that from personal experience.. 3 months of constant dierriah lol TMI i know.. but excessive amounts of protein are just too much work for the kidneys

as long as your training hard enough and driinking enough you'll be fine, i had the diarriah, my system just needed a break, now it can stomach more now
my diet:

breakfast 6.15am
bowl of fruit
1.5 cups oatflakes
protein shake(.5l milk, .25l cream, 2scoops mass builder, 2scoops protein90)

2nd breakfast 10am
150g peanuts
2eggs/ avocado
or
tin beans
can tuna

lunch 1pm
150g rice
300g turkey

snack 4pm
protein shake

dinner 7.30pm
200g pasta
450 - 600g round steak
green veg

supper 11pm
450g cottage cheese

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diego, the white edition page