floorfiller, how long did it take you to get 15" arms?

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diego, the white edition page

ok...i'm going to sit here and think until it's right hehehe...

now that i think about it...i think i'd like to have about a 3000 calorie diet...

3000 x 50% = 1500 / 4 = 375 / 5 = 75 grams of Carbs per meal

3000 x 35% = 1050 / 4 = 262.5 / 5 = 52.5 grams of Protein per meal

3000 x 15% = 450 / 9 = 50 / 3 = 16.67 grams of Fat every other meal

alright...now what do i want the workouts to look like...

Torso Day = Pecs, Back, Shoulder
Arm Day = Bicep, Tricep, Forearm
Leg Day = Quad, Glut, Calf, Hamstring

i'd probably want to do a three day on...three day off routine...

possible super sets...

Torso Day:

Flat Bench Press 3 x 12
Flat Flies 3 x 12

Incline Bench Press 3 x 12
Incline Flies 3 x 12

Decline Bench Press 3 x 12
Decline Flies 3 x 12
-------------------------------
Front Lat Pulldown 3 x 12
Bent Over Barbell Row 3 x 12

Behind Lat Pulldown 3 x 12
DB Bent Over Row 3 x 12

Seated Row 3 x 12
Upright Rows 3 x 12
-------------------------------
Shoulder Press 3 x 12
Shoulder Raises 3 x 12

DB Shoulder Press 3 x 12
Front Raises 3 x 12

Military Press 3 x 12
Bent Over Raises 3 x 12

Arm Day:

Barbell Curl 3 x 12
Tricep Pulldown 3 x 12
Forearm Curl 3 x 12

DB Curl 3 x 12
Tricep Extension 3 x 12
Hammer Curl 3 x 12

Preacher Curl 3 x 12
French Press 3 x 12
Wrist Curls 3 x 12

Leg Day:

Leg Press 4 x 12
Leg Extension 4 x 12
Seated Calf Raises 4 x 20

Squat 4 x 12
Leg Curl 4 x 12
Standing Calf Raises 4 x 20

Hack Squat 4 x 12
Abduction Machine 4 x 12
Donkey Calf Raises 4 x 20


anyone want to suggest anything based on that?

quote:

Originally posted by diego floorfiller, how long did it take you to get 15" arms?

not very long. arms were one of the first things to come for me...then i kinda stopped working arms, so they aren't that great...i know once i start working out again...in a month...i'll probably be up to 16...

Post pics you bastard!

and its really hard to do a day of supersets hehe. Id do it like 1 time after every 2 workouts for that muscle group. Also, depending on where your focus is (outer, inner) id do flies first, bench second. Flies take a lot more muscle coordination, and your chance of injury goes up if you do them when tired.

and my three day would be more of a chest-back, biceps triceps shoulders, legs. with abs every day.

Thats just me though the legs have so much muscle i throw up when i do anything other than legs in the same day.

also i like working opposing muscle to get them stretched out and not end up with gorilla arms that dont extend straight. The more you stretch, the further down the muscle goes

looks good though.

quote:

Originally posted by Orbax also i like working opposing muscle to get them stretched out and not end up with gorilla arms that dont extend straight. The more you stretch, the further down the muscle goes

nice.. i do the same


i heard that if you work opposing muscles.. the growth is better since the muscles heal in unity.. maybe its just a rumor


you shouldnt stretch very vigorously between sets either.. your risking injury that way

before.. and cautiously after


pics will come soon as well as measurements
ive been very lazy the last few week so this week im getting back in the routine

quote:

Originally posted by Floorfiller ok...i'm going to sit here and think until it's right hehehe... now that i think about it...i think i'd like to have about a 3000 calorie diet... 3000 x 50% = 1500 / 4 = 375 / 5 = 75 grams of Carbs per meal 3000 x 35% = 1050 / 4 = 262.5 / 5 = 52.5 grams of Protein per meal 3000 x 15% = 450 / 9 = 50 / 3 = 16.67 grams of Fat every other meal alright...now what do i want the workouts to look like... Torso Day = Pecs, Back, Shoulder Arm Day = Bicep, Tricep, Forearm Leg Day = Quad, Glut, Calf, Hamstring i'd probably want to do a three day on...three day off routine... possible super sets... Torso Day: Flat Bench Press 3 x 12 Flat Flies 3 x 12 Incline Bench Press 3 x 12 Incline Flies 3 x 12 Decline Bench Press 3 x 12 Decline Flies 3 x 12 ------------------------------- Front Lat Pulldown 3 x 12 Bent Over Barbell Row 3 x 12 Behind Lat Pulldown 3 x 12 DB Bent Over Row 3 x 12 Seated Row 3 x 12 Upright Rows 3 x 12 ------------------------------- Shoulder Press 3 x 12 Shoulder Raises 3 x 12 DB Shoulder Press 3 x 12 Front Raises 3 x 12 Military Press 3 x 12 Bent Over Raises 3 x 12 Arm Day: Barbell Curl 3 x 12 Tricep Pulldown 3 x 12 Forearm Curl 3 x 12 DB Curl 3 x 12 Tricep Extension 3 x 12 Hammer Curl 3 x 12 Preacher Curl 3 x 12 French Press 3 x 12 Wrist Curls 3 x 12 Leg Day: Leg Press 4 x 12 Leg Extension 4 x 12 Seated Calf Raises 4 x 20 Squat 4 x 12 Leg Curl 4 x 12 Standing Calf Raises 4 x 20 Hack Squat 4 x 12 Abduction Machine 4 x 12 Donkey Calf Raises 4 x 20 anyone want to suggest anything based on that?

damn mate, nice!

i just run for an hr a day and do a few on the bench. its track season

quote:

Originally posted by Floorfiller not very long. arms were one of the first things to come for me...then i kinda stopped working arms, so they aren't that great...i know once i start working out again...in a month...i'll probably be up to 16...

that's good, i aint to bad either it seems, gained an 1.25" in 9 weeks.

how long do your workouts take?

___________________
diego, the white edition page

i just wanted to clarify that i wouldn't do all of those torso day supersets at a time hehehe...i might choose one from each muscle group and maybe add one more (rotating which gets the extra superset).

man i can remember the glory days of highschool when i'd have like 2 hour workouts hehehe. but nowadays i usually hit around an hour...maybe like an hour 15 min.

as far as working the opposing muscle groups at the same time...yeah i've done that before...works pretty good. my only complaint about it is...that well..it really messes up the amounts of weight i can do hehehe...i dunno...still a good idea though

get pics yet sl00t?

not eyt orbax

i am tehd droukn tonight
omgfugaogaoghoahohsdfakfklaj 11!!!! 1oneoneon1

What types of abdominal exercises do you fitness gurus recommend? Most of my body is what I'd consider "normal", but my waist is kinda big, and doing lots of cardio only brought it down a little.

quote:

Originally posted by Nrg2Nfinit not eyt orbax i am tehd droukn tonight omgfugaogaoghoahohsdfakfklaj 11!!!! 1oneoneon1