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Workout Thread III (pg. 99)
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| chi6me8ra |
| legs curls it is then if they are one of the better exercises; i used to do them but i guess i'll see how they work for me now :) |
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| Floorfiller |
| just a preference. i like to do leg curls on one of those machines where you sit upright...i always feel a greater concentration on the hamstring and it's just more comfortable too... |
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| chi6me8ra |
| already use the seated leg curl machine so i think i'm gonnna use the one where you lie on an incline. although sitting could be more comfortable i'm tired of doing that. isn't it recommended to change workouts after ~7 weeks? |
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| Orbax |
At the gym im at now the leg curl machine kills any other ive ever used.
I dont know whats so good about it but it just ROCKS.
Im doing my legs day in about 30 minutes here.
doing squats, leg extensions and leg curls and...
THE ROTARY CALF!!
im getting HUGE RAWRRRRRRR
ive gained 20 lbs in the last 3 weeks :D
MORE FOOOD |
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| Orbax |
Todays pics. Im 177 lbs in the morning now, the heaviest I have ever been.
I have been eating TONS and taking Phosphagen Elite 2x a day. I work out 3x a week. A back Chest day and an arms legs day.
feeling good. Ill be dropping weight in a month or so but I want to get to 190 lbs :D :D |
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| Nrg2Nfinit |
| seems like this phosphagen is working out qute well for you.. are u supplementing any mass gainer shakes or protein as well? |
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| Orbax |
A few zone bars and tons of deli sandwiches loaded with different meats.
Ill be picking up protein next week after the next paycheck :D |
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| Nrg2Nfinit |
| quote: | Originally posted by Orbax
A few zone bars and tons of deli sandwiches loaded with different meats.
Ill be picking up protein next week after the next paycheck :D |
i find that the monohydrate works well how long have you been on the phosphagen? |
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| 3xx3r7 |
| quote: | Originally posted by Orbax
This is something ive struggled with a lot.
I started this all out in 2003 at 6 foot 1, 135 lbs and im now 170.
If youre anything like me you hate getting fat so it makes bulking more difficult. As soon as I see a gut Ill skip a meal here and there to keep it down hehe. The easiest way to do it is match it seasonally. Summer is for leaning, winter for bulking. You get fat in the winter anyway so its fine.
As far as diets what ive been doing lately, and its been adding on a lot of lean muscle without fat is this:
Breakfast:
2 Omega III eggs, an apple, a protein shake, some prunes. Then I take some vitamins like fish oil and a centrum (centrums kind of suck but im not that worried about perfect vitamin balances).
Lunch is usually pretty darn similar. Itll usually be eggs again but this time on a toasted croissant with some deli meat. Try to eat some dark grapes, some macadamia nuts.
20 minutes before workout 3-4 more prunes
workout around 3.
get home, another protein shake, some salad.
hour or so later (dinner):
A chicken breast or some home made burger patties, little pasta, little more salad. Maybe some cashews and a tomato.
I try to stop eating after that because I have sleep issues, but another 1/2 powder protein shake would be nice.
The workouts ive been doing to bulk up have been 12,10,8,8 sets and 3 exercises per muscle.
5 day split of chest back, hams, biceps triceps, quads, shoulders. Abs and Calves every day except quads day (way too tired hehe).
couple days of rest in there for some regen growth and 2x a week about 30 minutes of cardio (can also be done on days off).
The fast metabolism IS hard, and if you really want to you can just make a huge thing of pasta thats half meat and eat 4-5 bowls of that a day plus fruits and veggies and what not. I got up to 180 with that was a lot of fat though. I didnt want to stay like that for 2 months and then do a cutting cycle because, like I said, I hate being fat.
but yeah...if you can knock out 3500 calories a day youll get biggers, but i think that diet and routine set im on right now lets you work out hard and get enough rest to grow.
worked for me :D
thats not a very helpful photo, but it was about a 6 inch gain through chest, 3-4 inches around the arms, 5 inches around the legs.
Thats about a 20lb difference between left and right with the bigger version on the left.
Im now 10 lbs heavier than the heavy picture and still lean, so something is working hehe |
looks interesting. except i don't like prunes. can u recommend something else? currently im taking one protein shake a day. also i eat a lot of meat (chicken, pork, beef), usually half side (spaghetti, rice or potatoes) and half meat on the dish. should i take more protein shakes or is it enough for now? also, i'm currently working out five times a day, about 40-60 minutes (depending on how busy mchines are). is it too much or should i keep it that way. |
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| Orbax |
| quote: | Originally posted by 3xx3r7
also, i'm currently working out five times a day, |
that might be overkill :) |
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| Miss Bliss |
| Orbax & Masonious are major hotsauce :crazy: :crazy: |
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