The Official Iron club thread

[UC]

Hit legs yesterday. Improved a bit on each excercise from last weeks workout. By next week, I should hit three sets of eight reps on both squats and deadlifts so I can bump up the weight from 250 to 260 and start back at six reps.

[Raiderette619]

Woo hoo I finally broke that weight I was stuck at!! Ya yah! I actually dropped 4 pounds. I don't know if I told u guys but I had found out that damn scale I had was off so I thought I had lost more than I did :o( but I got a scale that's right so I've lost a total of 10 pounds. Ya yah!

[GenRaider]

Woo hoo I finally broke that weight I was stuck at!! Ya yah! I actually dropped 4 pounds. I don't know if I told u guys but I had found out that damn scale I had was off so I thought I had lost more than I did :o( but I got a scale that's right so I've lost a total of 10 pounds. Ya yah!

Get on with your badself!!! Let your freak flag fly. Yeah, most scales can give you an inaccurate reading from time to time.

[GenRaider]

I'm training legs today. This should be brutal as I have a new program that I am doing.

[UC]

Upper body 8-12 rep range today. No longer getting train wrecked after doing heavy squats followed by heavy deads. It was tearing my back to shreds the first two times. Now I feel my quads and hams more than my lower back and lower lats -- which is more ideal.


Woo hoo I finally broke that weight I was stuck at!! Ya yah! I actually dropped 4 pounds. I don't know if I told u guys but I had found out that damn scale I had was off so I thought I had lost more than I did :o( but I got a scale that's right so I've lost a total of 10 pounds. Ya yah!

Nice!

[Raiderette619]

Get on with your badself!!! Let your freak flag fly. Yeah, most scales can give you an inaccurate reading from time to time.

haha you are silly! but ya I'll get on w/my badself this wknd when I hit the club! haha
So I got 15 more to go...gotta do that by Opener :D

Upper body 8-12 rep range today. No longer getting train wrecked after doing heavy squats followed by heavy deads. It was tearing my back to shreds the first two times. Now I feel my quads and hams more than my lower back and lower lats -- which is more ideal.




Nice!

Thanks :)

[GenRaider]

Legs. FUCKING, FUCKING, FUCKING, FUCKING, SORE.

[GenRaider]

haha you are silly! but ya I'll get on w/my badself this wknd when I hit the club! haha
So I got 15 more to go...gotta do that by Opener :D



Thanks :)

You'll get there, J. All you need to do is keep doing your thing! You'll be tone and cut!!

[UC]

spike energy drink works better than redline... 300mg of caffeine, no calories. stuff makes me go insane.

[GenRaider]

spike energy drink works better than redline... 300mg of caffeine, no calories. stuff makes me go insane.

I love spike... shit works like a magic pill when i'm at work.

[UC]

I love spike... shit works like a magic pill when i'm at work.

I've never had it outside of the gym but I can feel it like a mofo when I'm at resting heart rate. When my heart rate jumps around the 5-6 set, that shit really kicks in a good one.

[GenRaider]

I've never had it outside of the gym but I can feel it like a mofo when I'm at resting heart rate. When my heart rate jumps around the 5-6 set, that shit really kicks in a good one.

LOL... Yeah, I hear you on that.

[chitown]

spike energy drink works better than redline... 300mg of caffeine, no calories. stuff makes me go insane.

Glad to hear u tried it out. Did u get the small or regular sized can? I like to chug the regular size about 15 minutes before hitting the gym, talk about a energy boost.

[chitown]

Found this video of 2X former Mr.Olympia Jay Cutler, if this shit doesn't get you fired up I don't know what will........ Enjoy!!!!

http://video.yahoo.com/watch/5660035/14839052

[TAPE]

^^^^^^^^^^^

I would never wanna look like any of those dudes.

[chitown]

^^^^^^^^^^^

I would never wanna look like any of those dudes.

Me neither, but I like to watch the vid b4 I hit the gym.

[UC]

Glad to hear u tried it out. Did u get the small or regular sized can? I like to chug the regular size about 15 minutes before hitting the gym, talk about a energy boost.

I got the small can... the big can would probably make me noxious.

[SONIC]

Started out by doing a warmup of shooting around the basketball.

Did about 15-20 minutes on the Treadmill
10-15 minutes on exercise bike
5 minutes on walking machine

Will now work on strength training by lifting weights (individual dumbbells, bar weight, bench presses, leg press, etc.)

Finish it out, as always, with laps in the pool and rest my muscles in the hot tub

[GenRaider]

Started out by doing a warmup of shooting around the basketball.

Did about 15-20 minutes on the Treadmill
10-15 minutes on exercise bike
5 minutes on walking machine

Will now work on strength training by lifting weights (individual dumbbells, bar weight, bench presses, leg press, etc.)

Finish it out, as always, with laps in the pool and rest my muscles in the hot tub

What level do you have the incline at on the treadmill? Just on my own experience, bro, if you do no have the incline on a high level you will want to increase it. You get a better workout in by pushin yourself with a high incline.

[GenRaider]

Arms, cardio tonight.

AM session for a murderous leg workout (may do some calves as well. If I don't then I'll do a light calve/forearm workout in the evening.)

[UC]

PR 300lbs deads 5,5,4 this morning.

Hit deads before squats but I had to drop squats from my normal 250 to 230 because my back was pushing forward.

[GenRaider]

Legs. 40 total sets.

[UC]

Legs. 40 total sets.

40 sets? wow.. low intensity, high volume?

[GenRaider]

40 sets? wow.. low intensity, high volume?

Supersets... for example. squats/dead, leg extension/lunges/standing calf raise/standing leg curl/seated curl/seated calve/..

The hardest part of the routine was going from extension straight to lunges..

Next week, though, i am 2 sets with the same routine which means I can add a little more weight.

[UC]

Supersets... for example. squats/dead, leg extension/lunges/standing calf raise/standing leg curl/seated curl/seated calve/..

The hardest part of the routine was going from extension straight to lunges..

Next week, though, i am 2 sets with the same routine which means I can add a little more weight.

Damn! Look forward to some major muscle soreness.

[GenRaider]

PR 300lbs deads 5,5,4 this morning.

Hit deads before squats but I had to drop squats from my normal 250 to 230 because my back was pushing forward.

Good shit!

[TAPE]

Yea Gen, that's way too much volume.

[GenRaider]

Yea Gen, that's way too much volume.

Think so; lol. I've done similar volumes in the past, but the thing is I only am doing that type of volume 2 more times. (current program calls for it.).

For example, next week I am 2 sets, the following week 3 sets, then 4 sets, then 5 sets, and then down to two sets...

My issue is the supersets I was doing which exhausted me. The worse (for me, that is) had to be jumping on leg extension, and then picking up a pair of 20 pound db and going straight into some lunges which really force me to use good technique.

Once mid Sept gets here, i'll probably switch to either a full body three days a week with lighter volume, or do a upper/lower split 4 days.

[UC]

Think so; lol. I've done similar volumes in the past, but the thing is I only am doing that type of volume 2 more times. (current program calls for it.).

For example, next week I am 2 sets, the following week 3 sets, then 4 sets, then 5 sets, and then down to two sets...

My issue is the supersets I was doing which exhausted me. The worse (for me, that is) had to be jumping on leg extension, and then picking up a pair of 20 pound db and going straight into some lunges which really force me to use good technique.

Once mid Sept gets here, i'll probably switch to either a full body three days a week with lighter volume, or do a upper/lower split 4 days.


I read something along these lines not too long ago.... are you overtraining on purpose for 1-2 weeks to build power? Is this just for legs or are you doing 40 sets on every workout day this week? Just curious. 40 sets sounds like MURDER and lunges are killer without the superset.

[GenRaider]

I read something along these lines not too long ago.... are you overtraining on purpose for 1-2 weeks to build power? Is this just for legs or are you doing 40 sets on every workout day this week? Just curious. 40 sets sounds like MURDER and lunges are killer without the superset.

Its on purpose. My leg workout is purposely more than everything else. I don't do 40 sets for every other body part during the 4th week, just the leg..

For example, my back workout is just 5 sets of deads, bb rows, pulls, and seated rows or lat pulldowns.

Next week with the low volume, i'll probably sub the lunges for split leg squat.

[UC]

Finishing third week of upper lower four day split and I have continued to make progress on each exercise every week. I may just keep going with this program until I hit a plateau and then reevaluate. my goal was to really increase lower body strength with a sub goal of building strength in the core excercises and everything is going according to plan as of now.

I've also added arginine to my current stack of kre alk, whey, casein, multi vitamin and 3,6,9 EFA's.

[UC]

I had an awesome leg workout today but I talked myself out of lunges for the 2nd straight week. I need to hittem next week, no excuses. I hate lunges!

[GenRaider]

Low Volume leg workout this evening; lol...

Finally able to get my stiff leg dl over 200.

[UC]

I picked up some cytonox... never tried NO powder before. I'm taking your word on this Gen! <--- even though you haven't tried this brand

[Tyson]

Ah here it is....

Chest this morning followed by abs and a nice 2 mile jog...

[DED]

The one time I go to GNC again.....and only BSN product Ill use.....on sale, in store too.

Good before bedtime protein. Syntha-6 always been good to me. Avoid cookies n cream!

http://www.gnc.com/product/index.jsp?productId=2272412&cp=2926643

coupons all valid until Sunday http://library.gnc.com/coupons/RBD/RBDCoupons_8-14-2009.pdf?EDID=V1LR3V5-I0GI-9VGIQ-GEA34-M976L-v1

[Big Game Geoff]

Shoulders and back after work. Heeeeeel yeah!..

[GenRaider]

final weight training workout of the week before carb load.

Back. Low volume 2 sets of 6-10 per excercise.

Deadlifts- 285
BBROW-205
Lat Pulls-160
Compound Row-170

18 minutes on the life fitness bike. Started off at level 11 and kept moving up every 5 minutes.

Full ab workout, nothing too extreme. Standard Decline crunches, ab crunch machine, romain chairs..

[GenRaider]

I absolutely love N.O. XPLODE.. i'm about 2-3 weeks in, and i'm seeing more cuts and more development from my veins in my arms.. lol. some of my raider buddies who i haven't seen since last season asked me yesterday if I was on HGH!

[Big O Dick]

The one time I go to GNC again.....and only BSN product Ill use.....on sale, in store too.

Good before bedtime protein. Syntha-6 always been good to me. Avoid cookies n cream!

http://www.gnc.com/product/index.jsp?productId=2272412&cp=2926643

coupons all valid until Sunday http://library.gnc.com/coupons/RBD/RBDCoupons_8-14-2009.pdf?EDID=V1LR3V5-I0GI-9VGIQ-GEA34-M976L-v1

Does it give you the shits bro??

[DED]

Does it give you the shits bro??

Nah I havent noticed it....gotta avoid that sugar and magnesium products. I also use nonfat milk, or Rice Dream Drink, for my shakes........that used to happen when I took "Weight Gainer" products......

[UC]

Great upper body superset workout.

DB inclines

Chins ss dips

cleans ss
standing curls

Pullovers ss bench dips

Quick ab work

Pushing 80lbs DB on incline. Feelin good about this.

Currently 194 lbs. Expect weight increase as a cycle off of kre alk and cycle on serious mass.

Hope I can hit 200 lbs for the first time. Woot!

[GenRaider]

Great upper body superset workout.

DB inclines

Chins ss dips

cleans ss
standing curls

Pullovers ss bench dips

Quick ab work

Pushing 80lbs DB on incline. Feelin good about this.

Currently 194 lbs. Expect weight increase as a cycle off of kre alk and cycle on serious mass.

Hope I can hit 200 lbs for the first time. Woot!

good stuff brother! Keep up the good work.

[UC]

^ thanks bro

This week I will be deloading with three days of body weight workouts as my lats and lower back have taken a beating the past month.

[GenRaider]

^ thanks bro

This week I will be deloading with three days of body weight workouts as my lats and lower back have taken a beating the past month.

Right on. I may do a 2 week deload before the season starts.

[UC]

The GVT program should build you some lean muscle bro. What kind of diet are you planning while on it?

Are you doing a 3 day split? I followed Charles Polloquin's program which called for a chest/back quads/hams and biceps/triceps split.

There was no need to hit shoulders cuz they get fried on chest/back and triceps/biceps (due to the dips)

[GenRaider]

The GVT program should build you some lean muscle bro. What kind of diet are you planning while on it?

Are you doing a 3 day split? I followed Charles Polloquin's program which called for a chest/back quads/hams and biceps/triceps split.

There was no need to hit shoulders cuz they get fried on chest/back and triceps/biceps (due to the dips)

I'm not sure about the diet... I need to see what works best with the plan. I may just go to a traditional 40/40/20... with probably a high calorie number..

I plan to do the three day split which is suggested by Chuck P..

[UC]

Yeah I was accustomed to 5 day splits before I started the GVT and it is so effing tempting to do a fourth day!

[Tyson]

biceps this morning, followed by abs and some cardio.....

preachers
21's with BB
incline DB presses
elbow to stomach curls

[GenRaider]

bf between 12-14 percent according to home test.. (actually it read 11.8)

[UC]

I changed my mind and instead of doing body weight excercises for this week's deload, I decided to do high volume/low intensity

I hit 5 sets of BB incline, DB flat, DB decline, and cable flies then 5 sets of DB overhead tricep extensions and reverse cable pulldowns all in the 12-20 rep range.

My chest is sore as hell 15 hours later.

Gunna hit quads/hamsWednesday and back/biceps/shoulders on Friday.

[DED]

Started my new supps today....2-3 month window.....then drop the creatine. Gonna get diet in check too during this phase......

ON Opti-Men Multi(Good Profile)
Neogenix BodyForge "Hard Lemonade" (Citrulline Malate, Beta Alanine, L-Leucine, etc )
Prolabs Creatine Mono/German Creapure(Mix with Gatorade Propel)
ON Gold Standard Whey- Double Choco(Ongoing Protein Drink)

N lots of healthy food(brown rice, whole grains, veg, fruit, chicken, turkey, salmon, etc...)

[UC]

How much creatine is in Body Forge? I looked this up, not too expensive but it does not show the amount of creatine.

http://www.bodybuilding.com/store/neo/bodyforge.htm

[DED]

Dunno exactly....some blend of creatine. Reason I started taking it is because it is one of the few "Non Stimulant" pre workout options that I know of......gotta chill from the caffeine for a month or two. If not Id be back on "White Flood.

Label just says Volumizing Matrix: 3000mg Glycine, Creatine AKG, TriCreatine Citrate.

[UC]

Dunno exactly....some blend of creatine. Reason I started taking it is because it is aone of the few "Non Stimulant" pre workout options that I know of......gotta chill from the caffeine. If not Id be back on "White Flood.

Label just says Volumizing Matrix: 3000mg Glycine, Creatine AKG, TriCreatine Citrate.

Let me know how this works for you.

I've read great things about White Flood. I am currently using Cytonox and 3-4 workouts in, it is working great for me except I have to drink a TON of water... and I was already drinking a half a ton prior.

[DED]

Will do...

[GenRaider]

Legs... 3 sets 6-10 on each excercise. No super sets this week.

Warmed up with 2 sets off front squats.

3 sets on leg press at 540, really tried to drive the weights down to my chest and squeeze it.
3 sets of Front Squats at 540.
3 sets of Split Leg Squats at 185.
3 sets of Standing Calf Raise at 155
3 sets of Standing Leg Curl at 65 per leg.
3 sets of Seated Curl at 90lbs.
3 sets of 90 degree calf raise.

Finish off with leg raise as I wanted to hit my lower abs.

2 more days of training this week; tommorow is Back as I plan to hit it hard..

1-2 more week on this current training and diet regime and then I'm switching to GVT...

[UC]

540 is some major weight on front squats bro. Do you use the smith or barbell?

I continued low intensity high volume as my deload... Giving my back a break this week.

5x12 squats
5x20 leg press
Seated hamstrungh curls ss calf raises 5 sets no rest

3 sets of abs.

[BigPrimo]

just left hilltop 24hour fitness.

One arm rows (palms in) 18 reps
60sec rest
Incline Dumbbell press 18 reps
60sec rest
One arm rows (palms in) 18 reps
60sec rest
Incline Dumbbell press 18 reps

Dumbbell curls 18 reps
60sec rest
Lying dumbbell triceps extension
60sec rest
Dumbbell curls 18 reps
60sec rest
Lying dumbbell triceps extension

[UC]

Shoulders tonight.

[GenRaider]

Shoulders, Traps, and light cardio this evening.

[UC]

My goal is to be 200 by the home opener tailgate. At 196 now. 4 pounds in 3 weeks, doable.

Where you going to be at Eric? Ran's?

[GenRaider]

My goal is to be 200 by the home opener tailgate. At 196 now. 4 pounds in 3 weeks, doable.

Where you going to be at Eric? Ran's?

I'll be at Ran's for a couple... Good shit, bro...

[GenRaider]

I'll probably do one final bodyfat test during the start of September. Looking to see how much fat I am carrying; lol

[UC]

I might run into you then. Gunna stop by for a bit but spend most my time at the Southshield tailgate as usual.

[Tyson]

Shoulders, traps, abs cardio......same ole same ole

Looking to change up my routine in two weeks!

Thinking of going back to an HIIT

[GenRaider]

Cardio, ABS this evening.

[chitown]

Bi's & tri's earlier today.

[UC]

Upper body tonight.

[GenRaider]

Bi/Tri/Forearms/Abs in a bit...

[UC]

Heavy legs today. Going to squat before deads. Hoping to do 4 reps on 275 for the first two sets.

[UC]

Personal record 285 pound squats. 4 sets of squats, 5 sets of stiff leg dead lifts, 5 sets of sissy squats, 5 sets of leg curls, 5 sets of leg extensions, 5 sets of leg presses, 10 sets of calves, 10 minutes stretching.

[Raiderfunk]

I've been a little bitch about coming in this thread....but I figure you guys are making some good progress and I need some help.

I'm a 38 year old black guy with a 3 year old son....If I want to see him graduate from high school gotta get my shit together....sudden death from heart attack in african-american men begins at 45....so I got 7 years to get this together..already on Lipitor...

I want to know if going to a McFitness center is worth the effort...I want a diet and a workout plan. I just don't trust those 24 hour fitness guys..went there once and they had me fuck up my pec muscle trying to have me lift a house.....

[UC]

There are a few people here that could hook you up Big J. I'm not one of them. I only know how to set plans for my own needs. Gen, Bump, Chi, or Tyson have good knowledge.

[GenRaider]

Legs this evening.

[GenRaider]

Personal record 285 pound squats. 4 sets of squats, 5 sets of stiff leg dead lifts, 5 sets of sissy squats, 5 sets of leg curls, 5 sets of leg extensions, 5 sets of leg presses, 10 sets of calves, 10 minutes stretching.

Good stuff brother!!!

That sure is a lot of volume..

[chitown]

Hit legs this afternoon. Haven't done squats n a while, felt like I got weaker was doing around 305 for 6-8 reps n it was a struggle. I guess I'll focus on doing squats for the next month or so, get back on track to going heavy again.

[UC]

Good stuff brother!!!

That sure is a lot of volume..

Tell me about it! Frank knows more than I so I adopted his routine for the day. Stiff legs so early didn't make much sense to me but apparently is increases power and flexibility and he is a stretching guru.

[GenRaider]

Tell me about it! Frank knows more than I so I adopted his routine for the day. Stiff legs so early didn't make much sense to me but apparently is increases power and flexibility and he is a stretching guru.

good stuff. Yeah i've done routines where i've adapted Stiff Legs early on..

[GenRaider]

Hit legs this afternoon. Haven't done squats n a while, felt like I got weaker was doing around 305 for 6-8 reps n it was a struggle. I guess I'll focus on doing squats for the next month or so, get back on track to going heavy again.

It happens..

[UC]

good stuff. Yeah i've done routines where i've adapted Stiff Legs early on..

The sissy squats are what really got me. I've always thought that sissy squats were half squats but evidently, they are not. It's almost like a matrix type motion but you keep your back still and more or less drop your knees past your toes. Hard to explain but they were not fun by the fifth set! They hit you at the top of the quads, flanking the nuts. Limp, limp.

[BigPrimo]

abs and cardio tonight!

[GenRaider]

abs and cardio tonight!

For ab routine make sure you hit Leg Raises AS THAT works on your lower abs which, imo, is the hardest part to develop. Make sure each rep counts...

[GenRaider]

I've been a little bitch about coming in this thread....but I figure you guys are making some good progress and I need some help.

I'm a 38 year old black guy with a 3 year old son....If I want to see him graduate from high school gotta get my shit together....sudden death from heart attack in african-american men begins at 45....so I got 7 years to get this together..already on Lipitor...

I want to know if going to a McFitness center is worth the effort...I want a diet and a workout plan. I just don't trust those 24 hour fitness guys..went there once and they had me fuck up my pec muscle trying to have me lift a house.....

What are your goals bro? Once I know the goal I can give you some of my own advice.

But yeah, most personal trainers are worthless, that is, the ones who has every damn of their client lifting heavy....

[GenRaider]

NOS XPLODE pre training supplement and then off to the gym!! LEG DAY, LEG DAY, LEG DAY!!

[GenRaider]

Leg Day. Again, as with the previous 8 weeks, all reps are between 6-10....

4 sets of Squats. 225, 225, 225 and 245.
Stiff Legs: 4 sets, 205, 205, 205, 225.
Lunges. 70 LB BB.
Leg Extension: 90, 110, 110, 110, 110
Leg Curls: 80, 95, 95, 100
Superset: Standing Calve Raise and Standing Leg Curl:
195,195,195,195 70,65,65,65

I need to build more mass as my legs have suffered with this cutting diet. I'm hoping to build some serious mass with my legs as the season starts to get here.

With that being the case, i have made some progress with certain excercises focus on my legs. For example, I have been a notorious weak stiff leg person. When I started doing stiff, I could barely do 135, let alone 155. (Bent style of Deads are easy for some strange reason.).. Being able to pump out 225 at around 6-10 reps with ease is an improvment for me.

3 more weeks on this routine and then i'm switching; 1 more week on this diet and i'm switching.. 10 weeks on a KETO is good enough for me.

[UC]

Good stuff Gen!

[UC]

So I won't hit 200 by the TG. I'm debating if I should take a break from working out. I got a pretty bad case of heat rash on my left oblique that extends all the say to the spine. Not sure if the Cytonox has anything to do with it. Might be the heat wave but I was indoors all day when I got this (started last Friday). Ironically, the rash is contained in an area that my weight belt covers. Might have something to with it. Not sure. Have doctor's appointment on Friday.

[chitown]

So I won't hit 200 by the TG. I'm debating if I should take a break from working out. I got a pretty bad case of heat rash on my left oblique that extends all the say to the spine. Not sure if the Cytonox has anything to do with it. Might be the heat wave but I was indoors all day when I got this (started last Friday). Ironically, the rash is contained in an area that my weight belt covers. Might have something to with it. Not sure. Have doctor's appointment on Friday.

Sorry to hear about bro. I would just keep hydrated for the time being.

[UC]

Sorry to hear about bro. I would just keep hydrated for the time being.

Bumped up my water intake to 200 ounces a day. I was experiencing thirst and nausea on the weekend. I know if I bring in the profile for the CYTONOX that the doc will blame it on that but I'm not sure... I just hope it is not a kidney or liver issue at this point. Kinda in the dark because I've never had this type of issue before.

[chitown]

^^^That's a lot of water intake, are you pissing every 15 minutes with drinking that much water?

[UC]

Suprisingly... no. I'm ice packing the hell out of my back though and drinking lots of water to avoid getting my body temp up. The heat is having a hard time escaping my body and I am not wanting to drive up another fever/thirst fit like on the weekend.

[Big Game Geoff]

Shoulders/Traps yesterday. Back and forearms today...

[UC]

Got back from doctor... Fuck! I have to stop hitting the gym for 2-3 weeks as I have shingles which is the same virus as chicken pox that lays dormant. Got meds and painkillers. Looks like I got the scabies on my back. Oh well...

[raiderdude69]

Legs/back/tri's yesterday..

Legs are KILLIN' me today, gonna be worse tomorrow probably.. Been hitting the inverted leg press again, hadn't done that in awhile before a couple weeks ago.. Trying to ramp up the weight each time.. Did 540, 630, 675 last night till failure, then dropped to 495 till failure.. Used to hit almost 1000 back in my late 20's when I was doing that shit on a more regular basis, but not even gonna attempt that much weight now.. My 40 yr old knees and quads would explode if I tried that shit now..

Did calves (on the seated leg press), seated hammy curls, and leg extension till failure also.. Legs were fucking jello by the time I was done.. Gotta keep it up though..

[chitown]

Got back from doctor... Fuck! I have to stop hitting the gym for 2-3 weeks as I have shingles which is the same virus as chicken pox that lays dormant. Got meds and painkillers. Looks like I got the scabies on my back. Oh well...

That shit sucks bro, I had it once a few years ago pretty painful week and a half. Your lucky you can at least wear a shirt and cover it up.

[chitown]

Back and calves today. After working out I found out from one of the employees that Jericho from WWE was in the gym hitting chest about 1/2 an hour before I got there. And Triple H was supposed tobe stopping in a hour after I left. There's a WWE Smackdown tonight at the Allstate Arena here in Rosemont, IL. It would have been cool to get a pic and chat it up w/ Jericho. I was told they go to the gym I go to cuz it's small and there's some hardcore bodybuilders that work out there also. Plus if they went to the bigger XSport locations they would get hounded. At least at this one if your some celebrity it's all good, you get treated like everyone else.

[FilipinoRaider]

Damn! You guys are in the big leagues! I'm just concerned about losing weight right now and losing my gut. I've done good so far. I've lost 15 lbs and I'm back at 200 lbs. Since 2007 I've lost a total of 40 lbs. My goal is 185 lbs. I've been doing 150 crunches a day 100 push ups and walking 2 miles a day. I also quit eating after 6pm and I watch my portions through out the day.

[chitown]

Hitting chest and legs today, gonna have to squeeze two body parts in before the weekend.

[UC]

My weight is down to 189. WTF man... I've lost 7.5 pounds in the last two weeks. I was on the fast track to 200.

[Raiderfunk]

What are your goals bro? Once I know the goal I can give you some of my own advice.

But yeah, most personal trainers are worthless, that is, the ones who has every damn of their client lifting heavy....

my goal is to lose weight mostly and lose this mammoth gut my lil boy uses as a trampoline. Getting to the gym is a huge problem on weeknights....I was trying to look at some self-weight exercises like push ups sit ups and all of that...without getting hurt. But...I don't wanna hurt myself...and flexibility starts to become an issue. Probably just need to ride a back 45 minutes a day for a while till I get some better movement.

I figure I need to lose atleast 100lbs...I carry my weight pretty well....but the scale and the high cholesterol don't lie.

[UC]

I'm going to start rotating weeks as the upper/lower split is killing the lower back.

Week 1 10x10's - 3 days a week - chest/back, rest, quads/hams, rest, arms, rest, rest

Week 2 5 day split - chest/tris, quads/hams, back, shoulders/traps, arms, rest, rest

Week 3 upper/lower - 4 days a week - upper body low reps, lower body low reps, rest, upper body low intensity/high volume, lower body low intensity/high volume, rest, rest

[English Guru]

Going to do supersets of 450 on bench, 975 on leg press till failure and finish with 600 max out on curls.

[chitown]

Quads, hamstrings, and calves.

[UC]

I have started working 10 hour days, that and my week long cold has kept me out of the gym since last Tuesday. I am going to try and make a run for it today but am not so sure.

[chitown]

Day off today, quads are super sore. Back to work tomorrow hitting upper and lower back along w/ forearms.

[UC]

Squats 175 10x10

Raw deads 150 5x10

Hamstring curls 90 5x10

Standing calf raises 95 5x30

[Jenny]

Kind of bored at the gym. Just doing the elliptical. I want to take a class, but they don't have any after work.

[English Guru]

Bench 700 15 times today. Easily. Then shit my pants.

[chitown]

Off today, hit back yesterday. Lat pulldowns 4 sets 200 - 8 reps, seated cable row 4 sets 220 - 7 reps, bent over t-bar rows 4 sets 180 - 6 reps, smith machine rows 4 sets 160 per side 7 reps. Then worked hamstring curls 3 sets 170 - 8 reps, standing curls single leg 3 sets 60 - 7 reps.

[chitown]

Shoulders and traps this afternoon, pretty decent workout. Anyone else have one of those days you go in to hit a certain body part and it seems four other people are doing the same and you find yourself waiting for just about every piece of equipment. And this is at a time where the gym isn't even busy, oh well. On a positive note arms are getting close to 18" the goal is 19" for right now.

[English Guru]

skwat 2 elefants, mayt with a goat, cleen beerd.

[SONIC]

30 reps of 300 pounds @ leg press

a set of 10 reps @ bench press

30 minutes on the treadmill

As much as I am trying to build muscle, my primary goal right now is to lose no less than 15 pounds during the Summer.

[SONIC]

Working on my legs today

3 sets of 15 reps at 300 lbs @ Leg Press

2 sets of 15 reps at 200 lbs @ Hip Adduction

Gonna try and do 2 sets of 15 reps at 200 lbs @ Hip Abduction

[Bullshit Tracker]

skawting tree stumpf in sno.