The Official Iron club thread

[chitown]

This thread is for the all the members who want to post their progress, daily logs, workout programs, etc. Have at it.

This morning was chest quick 45 minute workout isolating upper pects.

[DED]

Ill be in here shortly.

[chitown]

Ill be in here shortly.

:cheers:

[chitown]

Bi's and tri's this morning along with forearms

[LB_RA¹Ð³R]

Ab Ripper X.. Damn i'm out of shape.

[Big Game Geoff]

Shoulders and traps tonight. Might add biceps if I have enough time...

[GenRaider]

Currently on a MASS..

60/20/20...

Calls for about 300 grams of Protein, around 400 carbs and less than 100 grams of fat.

[GenRaider]

taking today off.. my damn legs are still sore from working out on Saturday.. I was able to get my leg press numbers up to 730 at around 6.

CHI, how many reps and sets do you do per excercise on a mass gain?

[chitown]

taking today off.. my damn legs are still sore from working out on Saturday.. I was able to get my leg press numbers up to 730 at around 6.

CHI, how many reps and sets do you do per excercise on a mass gain?

I like to keep it around 3-5 reps when going heavy. If I can do 8 reps the weight is not heavy enough.

[chitown]

Off today, hitting back tomorrow.

[GenRaider]

I like to keep it around 3-5 reps when going heavy. If I can do 8 reps the weight is not heavy enough.

So if I want more of a mass, should I focus on going between 3-5 or 3-6 reps? I've heard different theories surrounding bulking.

Inquiring mind is curious.

[GenRaider]

I'm doing chest and probably tricep tomorrow..

[chitown]

So if I want more of a mass, should I focus on going between 3-5 or 3-6 reps? I've heard different theories surrounding bulking.

Inquiring mind is curious.

For me 3 is the minimum 6 is the max. There's a lot of theories, workouts, to put on mass but I would try a few different ones and see how your body reacts. What works for me may not be the best for you, but give it a try and see if you notice a difference. Good luck!

[Miklo]

Just started HST workout last week. I've been having some trouble putting on some mass (due in large part I'm sure to not being able to eat enough with a college meal plan), but I have read this works well for adding mass so we'll see. I've stepped up my eating game and have already gained some poundage, so hopefully this shit works!

[chitown]

Just started HST workout last week. I've been having some trouble putting on some mass (due in large part I'm sure to not being able to eat enough with a college meal plan), but I have read this works well for adding mass so we'll see. I've stepped up my eating game and have already gained some poundage, so hopefully this shit works!

Bump is currently on that program and has told me that he has gotten some nice gains off it.

[GenRaider]

I decided to get my lazy ass to the gym this evening; lol... I know, I know.

Anyways I had an hour workout.

Flat DB Press
Incline FLY DB Press
Flat Smith Bench Press
Incline Smith Bench

Cool down with 15 minutes of cardio.

[GenRaider]

For me 3 is the minimum 6 is the max. There's a lot of theories, workouts, to put on mass but I would try a few different ones and see how your body reacts. What works for me may not be the best for you, but give it a try and see if you notice a difference. Good luck!

Thanks bro; i'm going to try and incorporate the 3-5 rep range. Thinking of doing 3-4 set per exercise..

I'll let you know how my body is reacting to the rep range towards the end of the week.

[chitown]

Back and cardio this morning. Lat pulldowns, seated rows, bent over t-bar rows and db rows.

[chitown]

Here's a pic of my buddy from the gym he's a amatuer bb'er this is the goal for june to get this jakked.
http://i79.photobucket.com/albums/j126/ChitownR8dr/l_5fb0a006cff043c781850a4996423afc.jpg

[LB_RA¹Ð³R]

Plyometrics

[Big Game Geoff]

My incline bench is strong right now. I busted out 7 good reps at 225. I'm going to go heavier next time.

Tonight it's Back, cardio and legs...

[GenRaider]

Today I did Shoulders.

1 warm up set on the Miltary Press at 90 pounds for 10 reps.
3 sets: 160, 180, 200 rep range between 3-6.

Seated Lateral Raises: 3 sets.. 35, 40, 45 db
Standing Front Raises: 3 sets... 35, 40

Shoulder DB Press: 3 sets.. 55, 60, 65
Arnold Press: 3 sets, 60 and 65 pounds

Traps:

Standing machine shrugs: 3 sets... 360, 405, and 450
DB Shrugs: 3 sets: 90, 95, 100

Most of the rep range was between 3-5..

Did some light, light cardio after...

My shoulders are blasting!!

[GenRaider]

My incline bench is strong right now. I busted out 7 good reps at 225. I'm going to go heavier next time.

Tonight it's Back, cardio and legs...

Good shit. I find that my incline bench is stronger than the flat or decline for some reason.

[chitown]

Good shit. I find that my incline bench is stronger than the flat or decline for some reason.

I'm the same way too, it's kinda weird.

[Big Game Geoff]

Good shit. I find that my incline bench is stronger than the flat or decline for some reason.


My incline isn't as strong yet, but it's close. Probably because I start on the incline then move to flat. Used to be the other way around.

I haven't done decline in months. I just didn't feel like it was doing anything for me. Can anyone tell me what the benefits are for the decline?..

[chitown]

My incline isn't as strong yet, but it's close. Probably because I start on the incline then move to flat. Used to be the other way around.

I haven't done decline in months. I just didn't feel like it was doing anything for me. Can anyone tell me what the benefits are for the decline?..

Decline is for the lower pecs, I never do them to me it's a waste of time. I just focus mainly on upper pecs some flat bench and lots of incline flys.

[raiderdude69]

Damn, not as gung ho as alot of you fellas (esp Chi and Tor, fkn beasts I tell ya ;D ), but just started hittin' the gym again about a month ago, 2-3 times a week for now, gonna start bumping it up to at least 4 times here pretty quick.. Starting to really like the feeling of a good burn after hitting it..

My diet sucks (my love for beer will never wane :beer: ) but hell, I am starting to feel better and better every week.. Not really caring about losing weight, just wanna feel good, esp now at 40... Did arms and legs the other day, tomorrow gonna hit chest and delts and work in traps.. Then try to get in 20-25 minutes on the elliptical.. All the while cranking the likes of Slayer, Mastodon, Lamb of God, Sepultura, etc on my headphones.. Great workout tunes for damn sure.. \m/

[chitown]

Damn, not as gung ho as alot of you fellas (esp Chi and Tor, fkn beasts I tell ya ;D ), but just started hittin' the gym again about a month ago, 2-3 times a week for now, gonna start bumping it up to at least 4 times here pretty quick.. Starting to really like the feeling of a good burn after hitting it..

My diet sucks (my love for beer will never wane :beer: ) but hell, I am starting to feel better and better every week.. Not really caring about losing weight, just wanna feel good, esp now at 40... Did arms and legs the other day, tomorrow gonna hit chest and delts and work in traps.. Then try to get in 20-25 minutes on the elliptical.. All the while cranking the likes of Slayer, Mastodon, Lamb of God, Sepultura, etc on my headphones.. Great workout tunes for damn sure.. \m/

Good shat Steve! It's a great feeling once you get in a routine and your already feeling the results which is even better.:beer:

[GenRaider]

My incline isn't as strong yet, but it's close. Probably because I start on the incline then move to flat. Used to be the other way around.

I haven't done decline in months. I just didn't feel like it was doing anything for me. Can anyone tell me what the benefits are for the decline?..

I haven't done decline in a couple of months; I prefer doing what I usually do when I hit my chest: flat, incline, some flies, and db (flat or incline on db depending upon what is available.)... I use to do decline pretty regularly last year but I just didn't think it was doing anything and some of the regular told me to just stick with incline and flat..

[GenRaider]

Damn, not as gung ho as alot of you fellas (esp Chi and Tor, fkn beasts I tell ya ;D ), but just started hittin' the gym again about a month ago, 2-3 times a week for now, gonna start bumping it up to at least 4 times here pretty quick.. Starting to really like the feeling of a good burn after hitting it..

My diet sucks (my love for beer will never wane :beer: ) but hell, I am starting to feel better and better every week.. Not really caring about losing weight, just wanna feel good, esp now at 40... Did arms and legs the other day, tomorrow gonna hit chest and delts and work in traps.. Then try to get in 20-25 minutes on the elliptical.. All the while cranking the likes of Slayer, Mastodon, Lamb of God, Sepultura, etc on my headphones.. Great workout tunes for damn sure.. \m/

Good stuff bro, keep up the good work. Slowly work into going to a 4 day split...

[TAPE]

Chest Day

2 warm up sets of pushups - I can do 85 to a set

followed by 2 warm up sets of 185 for 15 reps.

Working sets - Flat Bench

225 - 12
275 - 10
315 - 6

1 Max Rep @ 365 ( I weigh 202 :) )

Incline Bench

3 working sets @ 275 for 10 reps each.

Decline Hammer Strength Machine

3 sets with 4 plates each side (360 lbs) - 8 reps

3 Sets of Pec Dec Machine for 10 reps @ 160

Finished off with 2 sets of dips for about 10 reps each (Yea, try to do dips after all of that LOL!)

3 supersets of tricep rope @ 160 followed by skullcrushers @ 110 for tri's

[chitown]

Chest Day

2 warm up sets of pushups - I can do 85 to a set

followed by 2 warm up sets of 185 for 15 reps.

Working sets -

225 - 12
275 - 10
315 - 6

1 Max Rep @ 365 ( I weigh 202 :) )

Incline Bench

3 working sets @ 275 for 10 reps each.

Decline Hammer Strength Machine

3 sets with 4 plates each side (360 lbs) - 8 reps

3 Sets of Pec Dec Machine for 10 reps @ 160

Finished off with 2 sets of dips for about 10 reps each (Yea, try to do dips after all of that LOL!)

3 supersets of tricep rope @ 160 followed by skullcrushers @ 110 for tri's

That's some serious weight bro:beer:

[chitown]

Legs this morning. Hack squats 6 sets warm up with 360 for 20 reps. 1 set at 540 for 20 reps, 2 sets with 720 for 12 reps, final set at 810 for 10 reps. Leg extensions while supersetting w/ hamstring curls. Topped it off with seated calf raises, then donkey calf raises.

[Big Game Geoff]

Bump, are you talking free weights? If so, that's very impressive.

Chitown don't mess around...

[TAPE]

Legs this morning. Hack squats 6 sets warm up with 360 for 20 reps. 1 set at 540 for 20 reps, 2 sets with 720 for 12 reps, final set at 810 for 10 reps. Leg extensions while supersetting w/ hamstring curls. Topped it off with seated calf raises, then donkey calf raises.

Damn, on the Hack Squat machine?? that's crazy shit. I am not a beast on legs.. I work them just enough to stay symmetrical. But that is some grueling weight right there. Good shit.

Bump, are you talking free weights? If so, that's very impressive.

Chitown don't mess around...


Yea, free weights homie on the bench presses.. I used the hammer strength machines and pec dec machines after my flat and incline sets. But my flat and inlcine were performed on a straight bench.... I will use a Smith Machine when benching if I really want to get pasta sticking point in my bench.

But I hardly go balls to the wall anymore to see how much I can get up. I am getting at that age where the joints start to give. And I don't care to spend 30 minutes alone wrapping up every joint in my body before my sessions.

[GenRaider]

Arms today.

Concentraction curls 4 sets - 50-60 pounds
seated alternate db curls 3 sets- 50
standing bb curl 3 sets - 100
ez cable curl 3 sets - the entire machine... think it was 150
Tricep Extension - 3 sets 115
French Press - 4 sets 80, 90, 95
Pushdowns - 3 sets 95, 100
Dips - 3 SETS 5, 7, 5

Note: all reps were between 3-5.. sometimes I did a six, but mostly it stayed consistent between 3-5. rep 4 and 5 were painful..

Treadmill afterwards.. incline was moderate, but the speed was low..

I'm tired.

[GenRaider]

Legs this morning. Hack squats 6 sets warm up with 360 for 20 reps. 1 set at 540 for 20 reps, 2 sets with 720 for 12 reps, final set at 810 for 10 reps. Leg extensions while supersetting w/ hamstring curls. Topped it off with seated calf raises, then donkey calf raises.

DAMN!!!! Your a beast on the half squat bro. Good stuff.

[GenRaider]

Chest Day

2 warm up sets of pushups - I can do 85 to a set

followed by 2 warm up sets of 185 for 15 reps.

Working sets - Flat Bench

225 - 12
275 - 10
315 - 6

1 Max Rep @ 365 ( I weigh 202 :) )

Incline Bench

3 working sets @ 275 for 10 reps each.

Decline Hammer Strength Machine

3 sets with 4 plates each side (360 lbs) - 8 reps

3 Sets of Pec Dec Machine for 10 reps @ 160

Finished off with 2 sets of dips for about 10 reps each (Yea, try to do dips after all of that LOL!)

3 supersets of tricep rope @ 160 followed by skullcrushers @ 110 for tri's

Good stuff man!!! Those bench numbers are good stuff.

[Big Game Geoff]

Arms today.

Concentraction curls 4 sets - 50-60 pounds
seated alternate db curls 3 sets- 50
standing bb curl 3 sets - 100
ez cable curl 3 sets - the entire machine... think it was 150
Tricep Extension - 3 sets 115
French Press - 4 sets 80, 90, 95
Pushdowns - 3 sets 95, 100
Dips - 3 SETS 5, 7, 5

Note: all reps were between 3-5.. sometimes I did a six, but mostly it stayed consistent between 3-5. rep 4 and 5 were painful..

Treadmill afterwards.. incline was moderate, but the speed was low..

I'm tired.

Nice work Gen!..

[GenRaider]

Nice work Gen!..

Thanks bro; i've actually gotten some nice gains the last couple of weeks. I was surprise that I was able to do 60 pounds concentration curls at 3-5 reps...

What are your goals bro?

[Big Game Geoff]

Thanks bro; i've actually gotten some nice gains the last couple of weeks. I was surprise that I was able to do 60 pounds concentration curls at 3-5 reps...

What are your goals bro?


I'm just in a maitenance stage. Now that I have custody of the kids I rarely get to the gym. This week has been a godsend for me. The kids are on Spring Break and are with their Mom, so tonight will be the 3rd night out of 4 that I'll hit the gym.

Other than maintenance I've added more cardio. I want to be as fit as possible without losing muscle. My short term goal is to get down to 230lb's. (5lb's to go). It'll be a total loss of about 15lb's when I'm done. Once I get to 230 I want to maintain that weight...

[GenRaider]

Back today, pretty intense.

was able to finally push 315 on my deadlift.

[chitown]

Back today, pretty intense.

was able to finally push 315 on my deadlift.

:beer:

[chitown]

Rest today, going back tomorrow morning gonna hit chest.

[cheapshotartist]

I just started working out again I need to lose about 22 pounds to get back to 200. I ain't f**king with any weights I've been on the Bike working on my cardio. I'll start on my abs next week.
:csa:

[chitown]

I just started working out again I need to lose about 22 pounds to get back to 200. I ain't f**king with any weights I've been on the Bike working on my cardio. I'll start on my abs next week.
:csa:

CSA, if you implement weights into your workout your gonna lose weight quicker. Also, what's your diet like? The fastest way to lose weight is with a strict diet.

[GenRaider]

Rest today, going back tomorrow morning gonna hit chest.

Do you ever get looks at the gym when you bounce the plates off the floor as you are doing deadlifts. For some reason a couple of the non-regulars like to glare at me as if there is something illegal about lifting heavy.

[cheapshotartist]

CSA, if you implement weights into your workout your gonna lose weight quicker. Also, what's your diet like? The fastest way to lose weight is with a strict diet.

I have major issues with my diet (munchies) and I eat late night. Due to an old injury I can't left much with my right arm so I'm chillen with the weights.
:csa:

[chitown]

Do you ever get looks at the gym when you bounce the plates off the floor as you are doing deadlifts. For some reason a couple of the non-regulars like to glare at me as if there is something illegal about lifting heavy.

When I do deadlifts and squats my buddy tells me that people stop and stare. I give them a smirk when I'm done with my set:D

[Miklo]

Man, I just started doing deadlifts again last week. I hurt my lower back big time snowboarding back in December. I figured it would be healed by now but that shit still is painful. I can't really feel it while I'm actually lifting, but afterwards it hurts and when I stretch or bend over at my lower back, I get like a sharp pain in the lower right part of my back.

[chitown]

Man, I just started doing deadlifts again last week. I hurt my lower back big time snowboarding back in December. I figured it would be healed by now but that shit still is painful. I can't really feel it while I'm actually lifting, but afterwards it hurts and when I stretch or bend over at my lower back, I get like a sharp pain in the lower right part of my back.

I used to have the same pains when I started doing deadlifts. It takes a little time to build up lower back strength, U might want to try bent-over t-bar rows see if that helps.

[Big Game Geoff]

I used to have the same pains when I started doing deadlifts. It takes a little time to build up lower back strength, U might want to try bent-over t-bar rows see if that helps.

That's what I do. It's a lot easier on my back. Sucks having a fkd up back...

[Miklo]

That's what I do. It's a lot easier on my back. Sucks having a fkd up back...

Yea, man. Did a 360 off a jump, caught an edge and somersaulted, my board smacked me right in the small of my back. I boarded the rest of the day and the next, but damn that was painful.

Thanks for the tip though, Chi-town. I'll probably start doin those today.

[chitown]

Chest today nothing special kept it at a moderate weight did high reps to mix things up.

[Big Game Geoff]

Arms and cardio today. Haven't been to the gym since Thursday...

[chitown]

Quads and calves this morning. Had another balls to the wall session w/ the hack squats maxed out at 990 for 6 reps.

[GenRaider]

Hitting gym in a little bit.

[Big Game Geoff]

Back and shoulders today. Heeeel yeah...

[chitown]

Hit the back this morning.

3 sets of 15 pull-ups

3 sets of lat-pulldowns
1st set 190 @ 10 reps
2nd set 210@ 8 reps
3rdset @ 230 4 reps

5 sets of bent over bar rows
1 set 180 @ 10 reps
2nd set 205 @ 8 reps
3rd set 225 @ 5 reps
4 set 225 @ 6 reps
5th set 275 @ 1 rep

3 sets of bent-over DB rows - each weight is single DB
1st set 115 @ 10 reps
2nd set 130 @ 7 reps
3rd set 130 @ 5 reps

[GenRaider]

Arms this evening, just about to jet.

[raiderdude69]

Been sick as a dog for about a week, some flu/cold like shit that utterly wiped me out.. and HAD to go to work (other than the weekend) so that delayed getting better..

Anyway, back to the gym tonight- chest (seated chest press, seated flies), then bi's and tri's.. Nothing real heavy at all, just getting a good burn.. 20 minutes on the elliptical to finish up..

Gotta mow the lawn tomorrow (my cardio, essentially), then Back and shoulders on Friday..

[GenRaider]

Biceps:

Seated Preacher Curl
Reverse Grip Curl
Concentration Curl

[Big Game Geoff]

Been sick as a dog for about a week, some flu/cold like shit that utterly wiped me out.. and HAD to go to work (other than the weekend) so that delayed getting better..

Anyway, back to the gym tonight- chest (seated chest press, seated flies), then bi's and tri's.. Nothing real heavy at all, just getting a good burn.. 20 minutes on the elliptical to finish up..

Gotta mow the lawn tomorrow (my cardio, essentially), then Back and shoulders on Friday..

If you had the same shit I did it was a nasty motherfukr to get rid of.

Good to see you're back at the gym!..

[raiderdude69]

If you had the same shit I did it was a nasty motherfukr to get rid of.

Good to see you're back at the gym!..

Yeah, shit's been a pain in the ass to get rid of.. Still a bit of a cough and slight congestion problems (mucus is the flavor of the week), but feel good after getting back at it last night.. On track for a return trip tomorrow night..

[chitown]

Shoulders and traps today. Seated DB shoulder press w/ 100's for 3 full reps that was the max, traps 3 sets of 405 for 8 reps w/ barbell. Then DB shrugs w/ 150's for 12 reps at 3 sets.

[GenRaider]

Back, TRI, Traps - I went heavy..

[TAPE]

800 pushups and bout 60 chins lol

[chitown]

Me and my buddy were doing forearm curls w/ the barbell this morning. I'm doing the curl and hear this slamming sound echoing through out the gym. I stop and turn around and this dork is putting on 45's on the hack squat and is slamming the plates as he puts them on. He looks over cuz he see's me staring at him and asks "What"? I said "Seriously? Don't be a jackass, there's no need to be slamming the weights no one cares how heavy your going". He gave me a dirty look then turned around, funny thing is he only had three plates on each side and looked like it was kicking his ass, lol.

[GenRaider]

I had one brutal leg workout... some peeps started to glare when I started to stack up the plates for the leg press.

[GenRaider]

Legs today (i'm sore... i'm sure the morning will be worse.)

Warm up by doing 2 sets of sidebends with a 45 pound weight...

Leg Press.

Set 1 - 15 reps at 360 pounds
Set 2 - 6 reps at about 630
Set 3 - 5 reps at 720
Set 4 - 5 reps at 810
Set 5- 5 reps at 900 pounds.

Squat: 4 sets -- 315-375 5 reps each.

Front Squat - 4 sets
360-5 reps
450-5 reps
540-5 reps
630-5 reps

Lying Leg Curl - 3 sets at 90- 110 pounds of 5 reps
45 degree calf raise 4 sets
180- 5 reps
270- 5 reps
360- 5 reps
450- 5 reps

Seated Calf Raise
1 set at 135
2 set at 160
3 set at 180

couldn't do a forth set.

Cardio at low impact afterwards...

[chitown]

Legs today (i'm sore... i'm sure the morning will be worse.)

Warm up by doing 2 sets of sidebends with a 45 pound weight...

Leg Press.

Set 1 - 15 reps at 360 pounds
Set 2 - 6 reps at about 630
Set 3 - 5 reps at 720
Set 4 - 5 reps at 810
Set 5- 5 reps at 900 pounds.

Squat: 4 sets -- 315-375 5 reps each.

Front Squat - 4 sets
360-5 reps
450-5 reps
540-5 reps
630-5 reps

Lying Leg Curl - 3 sets at 90- 110 pounds of 5 reps
45 degree calf raise 4 sets
180- 5 reps
270- 5 reps
360- 5 reps
450- 5 reps

Seated Calf Raise
1 set at 135
2 set at 160
3 set at 180

couldn't do a forth set.

Cardio at low impact afterwards...

Good stuff there Gen!

[chitown]

Hit chest this morning, kept it semi-heavy. Focused on upper chest did incline press, incline smith machine, incline db fly. Did a few sets of incline tricep extensions w/ barbell. A few sets of tricep press down. Next week gonna start doing bi's n tri's the same day it seems I get better gains when I hit them seperate from back and chest.

[Don]

Been doing this orbital/balance system using chains and various hand/feet attatchments...this shit is insane..Its a true core workout that also isolates muscle groups and improves balance..Will post pics when I get the link to the product.

My buddy is marketeing it and the Niners bought the system and are using it. Raiders are next...

[chitown]

Been doing this orbital/balance system using chains and various hand/feet attatchments...this shit is insane..Its a true core workout that also isolates muscle groups and improves balance..Will post pics when I get the link to the product.

My buddy is marketeing it and the Niners bought the system and are using it. Raiders are next...

Sounds interesting Don. I look forward to seeing the pics.

[Big Game Geoff]

Been doing this orbital/balance system using chains and various hand/feet attatchments...this shit is insane..Its a true core workout that also isolates muscle groups and improves balance..Will post pics when I get the link to the product.

My buddy is marketeing it and the Niners bought the system and are using it. Raiders are next...


I need something new to add to my workout. Things are getting a little stale. This sounds like a great change of pace...

[Big Game Geoff]

Next week gonna start doing bi's n tri's the same day it seems I get better gains when I hit them seperate from back and chest.

Me too. My arms get more pumped when I concentrate solely on them...

[Don]

Sounds interesting Don. I look forward to seeing the pics.

I need something new to add to my workout. Things are getting a little stale. This sounds like a great change of pace...

Here's the website for the products. There is a video on there that showcases the exact workout I have been doing..Check out the "MAtrix" excercise where you alternate your feet using the feet straps. That one gets you...

www.yokebar.com/

[GenRaider]

Just finished up a chest workout; will post the log later this week. I feel stronger, was able to get my db flat bench press up to 100 on each arm.

[chitown]

Just finished up a chest workout; will post the log later this week. I feel stronger, was able to get my db flat bench press up to 100 on each arm.

That's impressive bro.

[GenRaider]

That's impressive bro.

It was a struggle, but I was able to get three good reps at 100... Of course I gave myself a little pat on the back when I finished up; lol.

[Big Game Geoff]

Just finished up a chest workout; will post the log later this week. I feel stronger, was able to get my db flat bench press up to 100 on each arm.

Good shit, Gen. I haven't done the db's in awhile. May be time to switch it up...

[GenRaider]

I try to incoporate DB into my chest workout whenever I want to mix up what I am doing-- that is, to adjust the program I am working on.

[Don]

yo here goes a vid that demonstrates the system i have been using.

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/hS2Tc2BFJT4&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/hS2Tc2BFJT4&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

[chitown]

Quads n' calves this morning. Light leg press for 3 sets to warm up, hit front hack squats had 20 plates loaded n' had my buddy who's 240 lbs sit on top the machine for extra weight. Cranked out 12 reps for the last set, then seated calf raises 4 sets.

[GenRaider]

Legs...

Soreness...

[GenRaider]

Quads n' calves this morning. Light leg press for 3 sets to warm up, hit front hack squats had 20 plates loaded n' had my buddy who's 240 lbs sit on top the machine for extra weight. Cranked out 12 reps for the last set, then seated calf raises 4 sets.

Good stuff, CHITOWN; you're a freakin beast!!!

[TAPE]

yo here goes a vid that demonstrates the system i have been using.

<object width="425" height="344"><param name="movie" value="http://www.youtube.com/v/hS2Tc2BFJT4&hl=en&fs=1"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/hS2Tc2BFJT4&hl=en&fs=1" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="425" height="344"></embed></object>

Yo check out Suge Knight endorsing the product @ 1:54

Yo that shit looks like one big fitness orgy.

[chitown]

Suge Knight, lmao. It does resemble a day at the romper room.

[Don]

Yo check out Suge Knight endorsing the product @ 1:54

Yo that shit looks like one big fitness orgy.

Suge Knight, lmao. It does resemble a day at the romper room.

Haa!

Yeah I never been to the gym, its up in the next town, but my boy says theres some yoke ass ladys up in there...

What to yall think about the system, though? shits waaay harder than it looks

[chitown]

Haa!

Yeah I never been to the gym, its up in the next town, but my boy says theres some yoke ass ladys up in there...

What to yall think about the system, though? shits waaay harder than it looks

Kinda resembles what the trainers at my gym have their clients doing.

[chitown]

Hit back this morning nothing special lat pulldowns, deadlifts, DB rows, and smith machine lat rows.

[Big Game Geoff]

Haa!

Yeah I never been to the gym, its up in the next town, but my boy says theres some yoke ass ladys up in there...

What to yall think about the system, though? shits waaay harder than it looks

I've never seen anything like it. None of the gyms I've been to have that chain equipment. Looks like it's more for balance, but I'm sure it's tougher than it looks.

Shoulders and traps tonight (hopefully)...

[TAPE]

Haa!

Yeah I never been to the gym, its up in the next town, but my boy says theres some yoke ass ladys up in there...

What to yall think about the system, though? shits waaay harder than it looks

Well, Im sure the system will do what it is promised to do...

That being said..

I think there are much more efficient ways to do the same core exercises!

Not tryin to knock your boys hustle though.

[GenRaider]

Shoulders:

15 minutes of cardio...

I warm up my shoulders by taking 2 small 5 lb plates and rotated my shoulder just to get a small burn.

HammerSMITH Front Miltary Raise

Set 1 - 180LBS for 5 reps
Set 2, - 230 for 5 rep
Set 3 - 230 for 2 reps
Set 4 - (a lot of breathing), 230 for 5 reps.

DB Front Raises

Set 1 - 35 pounds
Set 2/3 - 45 for 5 reps
set 4 - 50 for 5 reps

DB Shoulder Press

Three sets at 65 pounds 5 reps each
1 set at 75 pounds for 5 reps

[chitown]

Tore up the chest this morning nothing out of the ordinary, flat bench, smith machine seated bench, incline DB press and flys, cable flys, then 10 minutes cardio at a slow pace.

[Big Game Geoff]

Did cardio (bike), shoulders, traps and forearms last night.

I hope to be back to the gym on Friday or Saturday for bi's and tri's...

[TAPE]

30 pushups a clip, 30 sets

10 sets of chins - 10 a clip

20 sets of dips - 20 a clip

ran 1 mile - 7:20

ab wheel - 10 crunches each for 5 sets

hyperextensions w/ a plate in each hand for sets of 15 - 5 sets

[chitown]

30 pushups a clip, 30 sets

10 sets of chins - 10 a clip

20 sets of dips - 20 a clip

ran 1 mile - 7:20

ab wheel - 10 crunches each for 5 sets

hyperextensions w/ a plate in each hand for sets of 15 - 5 sets

That's a lot of pushups and dips.

[TAPE]

That's a lot of pushups and dips.

2 1/2 hours in the gym to get it all done

[Big Game Geoff]

That's a lot of pushups and dips.

Not for a cyborg...

[chitown]

2 1/2 hours in the gym to get it all done

Makes sense.

[GenRaider]

Back:

2 sets of chinups/pullups 10 per set (Warm UP)

Deadlift:

1 SET - 135 for 12 reps
2 sets- 295 - 5 reps
1 set at 315 - 4 reps
1 set at 335 - 3 reps (personal best)

Single ARM DB ROW:
2 set - 105 at 5 reps
2 sets at 110 - 5 tough reps
1 set at 115 - 5 reps.

Reverse Grip Lat Pulldown

2 sets at 190 - 5 reps
2 sets at 200 for 5 reps

Seated Rows

2 sets at 210 for 5 reps
2 sets at 220 for 4 reps

cool down with 12 minutes on the treadmill.

[GenRaider]

30 pushups a clip, 30 sets

10 sets of chins - 10 a clip

20 sets of dips - 20 a clip

ran 1 mile - 7:20

ab wheel - 10 crunches each for 5 sets

hyperextensions w/ a plate in each hand for sets of 15 - 5 sets

That's a lot of stuff homie! Good shit.

[Big Game Geoff]

30 pushups a clip, 30 sets

10 sets of chins - 10 a clip

20 sets of dips - 20 a clip

ran 1 mile - 7:20

ab wheel - 10 crunches each for 5 sets

hyperextensions w/ a plate in each hand for sets of 15 - 5 sets


70 sets and a 7 minute run in 150 minutes? That's absurd...

[TAPE]

70 sets and a 7 minute run in 150 minutes? That's absurd...


yessir!! Intensity is the key.. It was closer to 2:50 so my numbers were off.

But I dont play games.

[Big Game Geoff]

Arms and cardio after work. Might even start mixing in some abs...

[chitown]

Arms and cardio after work. Might even start mixing in some abs...

Abs r key now that summer is gonna be here. Time to get the 8 pack abs for the honey's :D

[TAPE]

day off

[chitown]

day off

X2

Gonna check out this other gym tomorrow morning, it's supposed to b pretty hardcore and lots of pretty women. These cougars at the gym I go to are full of hot air, and think their u know what don't stank. lol

[chitown]

Bi's n tri's this morning, didn't get a chance to hit the other gym gonna wait till tomorrow. Me n my buddy were doing skull crushers when this cougar comes and introduces herself and shakes our hands. Some small chit chat then my buddy tells her that I'm on facebook too. I was like oh lord, you had to go and open ur mouth luckily she didn't ask anymore questions.

[chitown]

Shoulders, traps, n' forearms this morning at the new gym. It was pretty big, very upbeat and intense atmosphere there. What's cool is they have body building mags and a big tupperware container full of chalk for the members in the free weight area. The only downfall I saw was this one gym rat that walks around giving spots and acts like a military dictator for each rep yelling so loud he could be heard in the upstairs area. Some dudes really need to give it a rest.

[chitown]

Quads n calves this morning followed up with 10 minutes of cardio at a light pace.

[RckabillyRaider]

just started going to the gym again like 2 months ago after takin a 4 yr hiatus. I've always been a hardgainer and on the thin side but already have gained about 12 lbs in these last 2 months. Anybody here use creatine? I've been tempted to use it but kinda concerned about being dehydrated because I dont get enough water throughout the day and also I've heard that it gives you "fake" gains, where once you stop you immediately lose what you gained because its pure water that you actually stored in your muscles. So I've been sticking with the tried and tested protein shakes for now.

[Big Game Geoff]

just started going to the gym again like 2 months ago after takin a 4 yr hiatus. I've always been a hardgainer and on the thin side but already have gained about 12 lbs in these last 2 months. Anybody here use creatine? I've been tempted to use it but kinda concerned about being dehydrated because I dont get enough water throughout the day and also I've heard that it gives you "fake" gains, where once you stop you immediately lose what you gained because its pure water that you actually stored in your muscles. So I've been sticking with the tried and tested protein shakes for now.

My advice would be to stay natural. Do you really want to have to take a supplement for the rest of your life? I tried Creatine for awhile in small doses. You can tell a difference in your size and strength, but like you said, you'll lose most of it when/if you stop taking C.

I don't even drink protein shakes anymore (Going on 5 years). I've been able to maintain most of my strength, size and endurance...

[Big Game Geoff]

On a personal note, I haven't been to the gym in almost 2 weeks. Pulled a muscle in my back. I'm feeling a lot better this week so I think I'll try to make my comeback tomorrow evening. Probably do arms...

[TAPE]

stick to good, whole foods and heavy weight.

[GenRaider]

Heavy weight, lots of protein, carbs, and minium cardio. In fact, i would say you probably need to eliminate cardio. Depending on how much you weight, times your body weight by either 1.5 or 2 grams to determine your daily needs for protein and carbs.

[GenRaider]

Chest:

Flat bench..

6 sets

225 1X at 10 reps
295 2x at 6 and 7 reps
315 3x at 6,7, 9 reps

Incline Bench.

135 2X AT 6, 7
155 1 at 7 reps.
185 3x for 3 reps..

DB Flies.

5 sets. Weight varied between 60-70 pounds.

Cables 5 sets
Dips 6 sets...

Moderate cardio afterwards.

[RckabillyRaider]

Thanks for the tips fellas. I think I'll just stick with my meals and protein shakes.

As for my workout, I do 3 days a week and use more of a powerlifting, pyramid up routine. My arms gain strength and size pretty easy so for now I am not giving them much attention. I am now focusing on my lats and traps which are both lacking and not developing at the same pace as my other body parts.

[GenRaider]

Thanks for the tips fellas. I think I'll just stick with my meals and protein shakes.

As for my workout, I do 3 days a week and use more of a powerlifting, pyramid up routine. My arms gain strength and size pretty easy so for now I am not giving them much attention. I am now focusing on my lats and traps which are both lacking and not developing at the same pace as my other body parts.

What type of excercises and movements do you do for Lats and Traps? Compound or ISO?

[GenRaider]

up to 221 pounds. I started at around 212 pounds during the first week of April. Currently, though, i'm in week 9 of my program... I hope to be done with the program by JULY 1ST. Goal is to try to get between 225-230 before cutting...

[chitown]

up to 221 pounds. I started at around 212 pounds during the first week of April. Currently, though, i'm in week 9 of my program... I hope to be done with the program by JULY 1ST. Goal is to try to get between 225-230 before cutting...

Nice Gen! That's a real impressive gain in a short period.

[GenRaider]

Nice Gen! That's a real impressive gain in a short period.

Its been rough, really rough, but i think the fact that I eat about 6-8 meals a day helps. That Serious Mass from ONS is the real deal!! I literally had to cut cardio out of my routine...

[RckabillyRaider]

What type of excercises and movements do you do for Lats and Traps? Compound or ISO?

For lats, I use the free weight ISO-lateral rowing and pulldown machines.
For traps, I do free weight upright rows and shrugs.

[GenRaider]

Add a Barbell shrug and a neck press for traps...
Maybe add some chin and pull with laps.

I guess the question I should asked is this: are you looking for just development or thickness/size?

[RckabillyRaider]

Add a Barbell shrug and a neck press for traps...
Maybe add some chin and pull with laps.

I guess the question I should asked is this: are you looking for just development or thickness/size?

I need the size on my lats. My "wings" dont fan out hardly at all. And my traps need thickness.

The neck press, would that be when u put a plate on your forehead and let your head hang over a bench?

[GenRaider]

I need the size on my lats. My "wings" dont fan out hardly at all. And my traps need thickness.

The neck press, would that be when u put a plate on your forehead and let your head hang over a bench?

http://www.illpumpyouup.com/articles/building-lats-the-old-fashioned-way.htm

[chitown]

Its been rough, really rough, but i think the fact that I eat about 6-8 meals a day helps. That Serious Mass from ONS is the real deal!! I literally had to cut cardio out of my routine...

Yeap, what flavor do you have for the Serious Mass? I prefer the Chocolate, you must be eating about every couple hours I'm guessing.

[GenRaider]

Yeap, what flavor do you have for the Serious Mass? I prefer the Chocolate, you must be eating about every couple hours I'm guessing.

i literally am eating every 2 hours... 2.5 is tops... I have the chocolate flavor...

[Miklo]

Man, I can't seem to shake this back injury...I hurt my lower back about 5 months ago snowboarding, and it's still painful. I started deadlifting to strengthen it, but it really didn't do anything to help. I stopped squatting after I went and saw a doctor a couple weeks ago, and they took x-rays and there's nothing wrong with it I guess. But the bottom-right part of my back, I get a sharp pain there if I bend over too far or if I sit down for too long in a chair without a back on it. Pretty annoying. At least it's teaching me good posture though.

[TAPE]

I need the size on my lats. My "wings" dont fan out hardly at all. And my traps need thickness.

The neck press, would that be when u put a plate on your forehead and let your head hang over a bench?

Do chins...

Seriously.... The best advice I can give anybody is for EVERY EXERCISE YOU DO... Do the same amount of sets of chins for each...

So say you do 3 exercises @ 4 sets for back, You will do 12 sets of chins...

4 sets of lat pulldowns, 4 sets of chins to failure.

etc etc

Also, if possible... when u fail on your chins, have somebody hold your lower legs up at a 90 degree angle so you can push yourself more.

For traps.... Shrugs, shrugs and more shrugs.... Dumbells, Barbell, machine shrugs.

Lats.. the BEST lat exercise for adding some serious mass is bent over barbell rows... Also, if your gym has a T-Bar, those are excellent too.

[TAPE]

Man, I can't seem to shake this back injury...I hurt my lower back about 5 months ago snowboarding, and it's still painful. I started deadlifting to strengthen it, but it really didn't do anything to help. I stopped squatting after I went and saw a doctor a couple weeks ago, and they took x-rays and there's nothing wrong with it I guess. But the bottom-right part of my back, I get a sharp pain there if I bend over too far or if I sit down for too long in a chair without a back on it. Pretty annoying. At least it's teaching me good posture though.

Are you checking your form on your deadlifts?

Also, try adding some hyperextensions. Take it slow and steady.

[TAPE]

Morning cardio - 2.2 miles in 14 mins 30 secs

empty stomach, feel like im bout to hurl

Weight training later

[chitown]

Shoulders, traps, and abs this morning.

[Miklo]

Are you checking your form on your deadlifts?

Also, try adding some hyperextensions. Take it slow and steady.

My hockey coach taught me how to do deadlifts, but really I'm not sure if he really knew how to do em correctly. I've read online how to do them, but it seems like everyone does them differently.

Can you give me a breakdown on how you do your deads?

[TAPE]

My hockey coach taught me how to do deadlifts, but really I'm not sure if he really knew how to do em correctly. I've read online how to do them, but it seems like everyone does them differently.

Can you give me a breakdown on how you do your deads?

People do them different ways...

Honestly, I don't even do deads anymore, they make your waist too wide.

But always lock your knees. One hand regular grip, the other reverse. Hands placed just outside shoulder with. Keeping a wide base will take strain off the back.

Lower the weight to the floor keeping your back straight or even arched back. This is important. If your back hunches you put way too much strain on the spine.

Lift the weight to an upright position, squeeze at the top.

[GenRaider]

Back... i'm fucking exhausted...

next week I start HST!!

[RckabillyRaider]

off day for me today. Go Lakers!!!

[GenRaider]

Back Routine:

Warm up with 6 sets of wide grip chinups.

5 working sets of T-rows. Was able to 4 plates of 45 on the bar and repped out six reps.

6 sets of seated rows.. pushed 230 for about 7 reps.

Single Arm DB ROWS. 5 sets. I got 120 pounds for six reps.

At this point I was tired...

6 sets of stiff leg deadlifts. I pyramid on every set.. maxed out at 315 for two reps; i probably could of done more, but I was drained...

Tommorow is arms.

[chitown]

^^^That's roughly a couple extra sets per back exercise. Training the lats, upper and lower back for some reason always seems to be the most draining but as Arnold explained the back is the one muscle group that gets over looked.

[GenRaider]

^^^That's roughly a couple extra sets per back exercise. Training the lats, upper and lower back for some reason always seems to be the most draining but as Arnold explained the back is the one muscle group that gets over looked.

I actually got that workout from a site that has one of arnold's bulking up routine; i've been doing this for the past four weeks...

http://www.basskilleronline.com/arnold-schwarzenegger-workout-routine.shtml

doing this type of routine works well, i've got some very good gains, especially with my bench. I'm pushing 315 on a flat bench..

[TAPE]

^^^ whoa....Basskiller, now THERES a throwback lol..

he still has that site?

I can imagine he doesnt even update it!

[GenRaider]

^^^ whoa....Basskiller, now THERES a throwback lol..

he still has that site?

I can imagine he doesnt even update it!

LMAO!!! Word?

[Big Game Geoff]

It was great to be back in the gym this evening. Did bi's and tri's. I feel like a man again...

[raiderdude69]

Did bi's, delts and back last night.. 20 minutes on the eliptical.. Felt good today, but hammered some beers during the Laker game tonight..

Tomorrow will get some chest, tris and maybe work in some legs.. Then mowing the yard for some cardio (got a pretty good size backyard, so it's a good cardio workout)..

[TAPE]

LMAO!!! Word?


Yeaaaa I used to chop it up with Bass all the time..

Then he disappeared from the scene... Don't know his whereabouts or what not.

Really knowledgeable guy though.

[GenRaider]

ouch, ouch, ouch, my legs are sore...

was finally able to squat 405 today for 8 reps. I am too dog damn tired to post what all i did.

I START HST monday!!! Tomorrow I work arms...

[Jenny]

What is HST?

[GenRaider]

What is HST?

http://www.hypertrophy-specific.com/hst_II.html

[Jenny]

http://www.hypertrophy-specific.com/hst_II.html

Thanks, Gen.

[GenRaider]

Thanks, Gen.

not a problem.

[TAPE]

6 sets of chins @ 15 a clip

morning cardio on an empty stomach...

I did interval training today..

2 min sprints @ 8.5 mph / 2 min walks @ 3.8 splits

30 mins...

I feel like im about to throw up

[DED]

Just added some Beta-Alanine/Creapure, to my daily mix.......chest/tri day.....

Stackin:

ON Pro Complex Double Choco
Xtend/Beta-Alanine/Creapure
NOW Ultra Omega Fish Oil

[Big Game Geoff]

Shoulders, Traps and Abs yesterday. Hope to get back in the gym on Wednesday...

[SONIC]

Well, I just joined a gym a while ago, and I got my fitness evaluation from my personal trainer. I got to know how much I could lift, what my BMI (Body Mass Index) is, and the goals that I have shared with my personal trainer is that I want to lose weight & gain muscle. Hey when I gain muscle, I'll be able to get myself Raiders tattoos and they will look real good. But I can't do that with arms that are like spaghetti now can I?

[TAPE]

Well, I just joined a gym a while ago, and I got my fitness evaluation from my personal trainer. I got to know how much I could lift, what my BMI (Body Mass Index) is, and the goals that I have shared with my personal trainer is that I want to lose weight & gain muscle. Hey when I gain muscle, I'll be able to get myself Raiders tattoos and they will look real good. But I can't do that with arms that are like spaghetti now can I?

Why not???

lol

I seen thousands of raiders fans with horrendous arms sportin tats

[TAPE]

But Sonic, on some real talk.... Good shit getting into the gym. Stick with it.

And do it for yourself, nobody else.

[Big Game Geoff]

Well, I just joined a gym a while ago, and I got my fitness evaluation from my personal trainer. I got to know how much I could lift, what my BMI (Body Mass Index) is, and the goals that I have shared with my personal trainer is that I want to lose weight & gain muscle. Hey when I gain muscle, I'll be able to get myself Raiders tattoos and they will look real good. But I can't do that with arms that are like spaghetti now can I?

:clap:...

[SONIC]

Why not???

lol

I seen thousands of raiders fans with horrendous arms sportin tats

Yeah but I want to have arms that have a good amount of muscle on them so my tats could be really good looking.

[SONIC]

But Sonic, on some real talk.... Good shit getting into the gym. Stick with it.

And do it for yourself, nobody else.

Thanks Bump, but me reaching my goals will not happen overnight. I have my goals & I have the attitude & motivation to do it but they are not enough. I need to follow through with it, stay on track, and fight through any pain that comes with working out.

NO PAIN NO GAIN

[TAPE]

Thanks Bump, but me reaching my goals will not happen overnight. I have my goals & I have the attitude & motivation to do it but they are not enough. I need to follow through with it, stay on track, and fight through any pain that comes with working out.

NO PAIN NO GAIN

Well in all fairness... The same time it takes bad habits time to take a toll on your body it will take the same time, or more, to reverse it...

But if you stick to it you will get there.

[raiderdude69]

Went through waaaay too many Hef's this weekend- time to work all that debauchery off..

Chest and tri's tonight, maybe work in some legs.. 15-20 min of cardio..

[SONIC]

Well in all fairness... The same time it takes bad habits time to take a toll on your body it will take the same time, or more, to reverse it...

But if you stick to it you will get there.

Yeah because for years have I not made the best of choices in regards to my eating habits but also I never made exercise that much of a priority in my life. As a result (and as well as being as tall as 6'7") I weigh around 259 lbs.

[GenRaider]

one step at a time Sonic. One step at a time...

You say your goal is to drop some weight, and add some size, correct? Personally, I would probably work on sheeding some fat before worrying about adding some size to your upperbody. Tone up first.

Whatever you do, try to create your own type of plan; do some extensive research on the net.

If you want to get cut and drop some poundage (depending on what your goal is), you should probably try to experiment with some supersets.

Are you looking to drop 10 pounds, or 20+...

While working out helps, your nutrition needs to be on target.

[GenRaider]

starting HST today...

I like it, I really do...

I'll post my summary about the program after I conclude with two more workouts...

[SONIC]

one step at a time Sonic. One step at a time...

You say your goal is to drop some weight, and add some size, correct? Personally, I would probably work on sheeding some fat before worrying about adding some size to your upperbody. Tone up first.

Whatever you do, try to create your own type of plan; do some extensive research on the net.

If you want to get cut and drop some poundage (depending on what your goal is), you should probably try to experiment with some supersets.

Are you looking to drop 10 pounds, or 20+...

While working out helps, your nutrition needs to be on target.

Yes, I am trying to drop weight and add size. But yeah, shedding weight is what I am looking for a bit more than adding muscle. I see my personal trainer to help me with a program/routine that I have begun to impliment regarding circuit training for lower body, upper body, and core (abs & back). To be more specific with the weight loss, I am looking on dropping my body fat index or whatever it is to in the single digits, my body fat is around 20-30%. As for nutrition, I've been drinking VitaminWater everyday while eating more vegetables, fruits, staying balanced with my meats, breads, & fruits/veggies.

[Tió Nook Nook]

doesn't vitamin water have a shitload of sugar?
should watch what you drink man..stick to water for the most part.

[GenRaider]

You probably should just stick to plain water.. vitamin water, the orginal one, that is, has a shit load of sugar in it. The new Vitamin 10 looks better, but I would stick to regular water for the next several weeks. Or you can always buy XTEND and add that to your water if you need a taste...

[GenRaider]

doesn't vitamin water have a shitload of sugar?
should watch what you drink man..stick to water for the most part.

it has like 30 teaspoons of sugar; I don't fuck with that shit... its been a struggle, but my bro is starting to give that shit up...

[chitown]

doesn't vitamin water have a shitload of sugar?
should watch what you drink man..stick to water for the most part.

Yeap, keep it simple. H20 it does a body good.

[GenRaider]

Yes, I am trying to drop weight and add size. But yeah, shedding weight is what I am looking for a bit more than adding muscle. I see my personal trainer to help me with a program/routine that I have begun to impliment regarding circuit training for lower body, upper body, and core (abs & back). To be more specific with the weight loss, I am looking on dropping my body fat index or whatever it is to in the single digits, my body fat is around 20-30%. As for nutrition, I've been drinking VitaminWater everyday while eating more vegetables, fruits, staying balanced with my meats, breads, & fruits/veggies.

Whole Wheat products bro..

You should implement a nutrition plan like this:

breakfast
snack
lunch
snack
dinner

Try to get most of your carbs in the morning and after you workout.

I wouldn't fuck with too many fruits... blueberries, grapefruit and oranges... Your better off with more green veggies, some complex carbs (oats, brown rice) and lean protein sources like turkey, fish, egg whites.

[GenRaider]

Yeap, keep it simple. H20 it does a body good.

Not only that, it helps fills you up if you are looking to cut...

[chitown]

Why not???

lol

I seen thousands of raiders fans with horrendous arms sportin tats

:laugh:

[DED]

Tired as fuck...went for a nice 20 minute jog, and bis, now for the chest and then a nice shake....!


Oh and drink Vitamin Water, or Xtend........chits good!

[TAPE]

Sonic here is what you do......

http://www.bmi-calculator.net/bmr-calculator/

Find out what your BMR is

When you do that go here....

http://www.bmi-calculator.net/bmr-calculator/harris-benedict-equation/

Figure out which excerise intensity/split you fall into...

For example... I am 5'8 and 198

I have a Basal Metabolic Rate of 1945.54, your BMR is the amout of energy (calories) that you burn if you were sedentary (resting) all day.

I exercise usually with a 3 or 4 day split with my weights. I do cardio however 5 to 6.. But my exercise, while intense for what I do would still fall under MODERATE.

So lets say you will start of working out with some light cardio and light weights 1-3 days a week you will multiply your BMR x 1.375

In my case 1945.5 x 1.375 = 2675

This is what my MAINTENANCE calories would be if I wanted to stay at the same body composition I am at now..

So, what you do next is somewhat up to your own judhement... If you want to lose bodyfat and GAIN muscle mass you will be hard pressed to do so without a host of drugs and other unecessary things. Its a very daunting task.

Lets keep to losing some bodyfat.

What you do is take your MAINTENANCE calories and apply a deficit. Lets use 20% for an example.

20% of 2675 is 535

Slash that from your daily kcal total and your target is 2140

Here is where you start to see how your goal shapes up...

@ 2140 kcals daily for maintenance you now want to add up your TOTAL calorie DEFICIT for the week.

535 x 7 = 3745 calories burned in a week...

A pound of fat is 3500 calories...

for a 12 week cycle at that regiment you will lose 12 pounds of BODYFAT... you will overall probably lose 20+ POUNDS TOTAL however as you will definitely lose some muscle...

This is a rough outline and I can help you fine tune it...

If you are lost or have any questions hit me up.. I will help you if you are serious.

[TAPE]

Did shoulders and arms in my PM session

Hammer Strength overhead shoulder press 4 sets
Dumbbell front delt raises x 4
Dumbbell laterals x 4
Dips x 3

Rope pushdowns x 4
skullcrushers x 4

Hammer Strength Bicep Curls x 4
overhead cable curls x 4

20 sets of chins done between sets...

:D

[GenRaider]

What type of supplements/nutrition plan is everybody on?

Whey/Isolate Protein
Serious Mass
Multivitamin

3,000+ cal for bulk.

6-8 meals a day.

[TAPE]

Right now I'm running Keto..

2200 Cals 70% from fat 30% from protein. I introduce about 20-30 grams of carbs once I have established a deep ketosis.

Supps:

Vitamin C, E, and B 12 Complex
Omega 3 Fish Oils (much better than Flax)
Whey Isolate
Multi
Chondroitin/Glucosamine/MSM

Also split between 5-6 meals

[Tió Nook Nook]

Right now i'm on a tortillas y frijoles supplement, ya'll should check it out.
I'MA BEAST

[chitown]

Serious mass
Whey isolate
Amino acids

[TAPE]

Right now i'm on a tortillas y frijoles supplement, ya'll should check it out.
I'MA BEAST

I heard about that shit! Yoooooooo where can I get that?

[Tió Nook Nook]

Gotta find an abuelita, dude. once you know one..you're set.

[Raiderette619]

^^^ hahah you are funny primo! Can I adopt your abuela? I'm already ur adopted prima!

[Tió Nook Nook]

http://c1.ac-images.myspacecdn.com/images01/120/l_cdc375f98cf08e68ef5d4cf99a611f68.jpg

she's pint sized too, so probably around your height? :p

i swear though, she has never run out of tortillas or beans every single time i been there

[Raiderette619]

^^^aww ke sweet!! I miss my grandma..she lives in Texas now but I grew up w/her until she moved when I was 14

I miss my ex husbands grandmother tambien. RIP she would make tortillas and frijoles for me all the time. She always would give me the 1st tortilla right off the comal..nice and hott! mmmmm w/some mantequia
damn, I miss her!

One thing I can't do is tortillas..I have tried and tried and tried...maybe I should try again. a lil determination might be whats needed haha

Thanks for sharing the pic primo! I'll gladly adopt her as my nana! :)

[SONIC]

Currently doing a mix of the following:

Basketball
Racquetball
Circuit Training: sets of 8-12 for exercise machines for the lower body, upper body, & core (abdomen & lower back)
Treadmill 10 minutes
Crossramp: until calories burned reached 100

At the end of my gym session gonna go for a dip in the hot tub. Maybe try out the sauna.

[GenRaider]

Currently doing a mix of the following:

Basketball
Racquetball
Circuit Training: sets of 8-12 for exercise machines for the lower body, upper body, & core (abdomen & lower back)
Treadmill 10 minutes
Crossramp: until calories burned reached 100

At the end of my gym session gonna go for a dip in the hot tub. Maybe try out the sauna.

For core are you doing any hyperextensions or supermans? If not, add those in.

Sounds like you have a good rounded routing... Once you establish a good routine, you probably could switch up the type of exercises you do every 3-4 weeks.

[GenRaider]

Day two of HST training... Another day of sweating, pushing yourself and maximising the time you are in the gym...

I love being able to lift for 30-40 minutes than bounce.

[TAPE]

Day two of HST training... Another day of sweating, pushing yourself and maximising the time you are in the gym...

I love being able to lift for 30-40 minutes than bounce.

I was waiting for you to say it!! hahahahah Thats how I was going to know for sure you were really getting the HST in!!



THAT is the beauty of HST.

[raiderdude69]

Delts, traps, bi's last night.. 20 minutes on the eliptical.. Feeling a little beat today, but I'll get back at it tomorrow night.. Got Lakers tonight so no trips to the gym for sure.. I will we doing several 16 oz curls though..

[SONIC]

On my circuit training, every time I go back to doign it I try and add mroe resistance on each machine than I had the last time because I don't want to settle for what I have been.

I have increased at least 10 lbs. of resistance in every circuit exercise. Some at least by 20 lbs. and even one or two of them at least by 40 lbs.

At the very end of my workout, gonna have an EAS Myoplex protein shake. This wille taken 30 minutes when my workout is finished for the day for best results.

[GenRaider]

Taking the weekend off. Pretty sore from the first week of HST..

I plan to get as much rest as humanely possible.

[SONIC]

Gonna switch between cardiovascular training such as the Treadmill & cycling machines to Free Weights

At the end of the day gonna hit the Hot Tub in the gym

[Miklo]

Alright so after a little while of bulking, I feel like I've added some solid muscle, and I'm gonna spend the 2 months of my summer that I'm at home cutting down. I'm 5'9 175 (up from about 153 in September...I was mad skinny). I was talkin to one of the homies at the gym on the best diet for cutting, and here's basically what he told me:

He said, if possible, to try and take 50-200 carbs a day. Any less than that, and you'll have no energy, but going over that isn't good either. Slow-releasing carbs throughout the day; quick-releasing carbs post-workout.

Protein - as long as large servings of quick-absorbing (whey) protein are not consumed, protein is easy. Avoid large servings of whey, except after training. Said to take more slower-releasing proteins throughout the day.

He also said to check out Purple Wraath...contains some good ingredients, namely leucine which is helpful in fat loss.


Alright...so my question is to the more experienced cats around here, what type of diet plan do you follow when cutting down? I am not trying to lose crazy amounts of weight, just bodyfat, while maintaining as much muscle as possible. I'm also not sure what type of lifting program I should use, I'll probably go with a 3-4 day split and do cardio on the other days.

[GenRaider]

When cutting, I keep my carbs no more than 150... Generally speaking I try to keep it really, really low. I usually have most of them first thing in the morning, before I workout and right after workout. Protein is kept at 1 gram per body pound.


Rep range is more important when cutting.

[chitown]

Alright so after a little while of bulking, I feel like I've added some solid muscle, and I'm gonna spend the 2 months of my summer that I'm at home cutting down. I'm 5'9 175 (up from about 153 in September...I was mad skinny). I was talkin to one of the homies at the gym on the best diet for cutting, and here's basically what he told me:

He said, if possible, to try and take 50-200 carbs a day. Any less than that, and you'll have no energy, but going over that isn't good either. Slow-releasing carbs throughout the day; quick-releasing carbs post-workout.

Protein - as long as large servings of quick-absorbing (whey) protein are not consumed, protein is easy. Avoid large servings of whey, except after training. Said to take more slower-releasing proteins throughout the day.

He also said to check out Purple Wraath...contains some good ingredients, namely leucine which is helpful in fat loss.


Alright...so my question is to the more experienced cats around here, what type of diet plan do you follow when cutting down? I am not trying to lose crazy amounts of weight, just bodyfat, while maintaining as much muscle as possible. I'm also not sure what type of lifting program I should use, I'll probably go with a 3-4 day split and do cardio on the other days.

153 lbs, WOW!!!!

[TAPE]

Alright so after a little while of bulking, I feel like I've added some solid muscle, and I'm gonna spend the 2 months of my summer that I'm at home cutting down. I'm 5'9 175 (up from about 153 in September...I was mad skinny). I was talkin to one of the homies at the gym on the best diet for cutting, and here's basically what he told me:

He said, if possible, to try and take 50-200 carbs a day. Any less than that, and you'll have no energy, but going over that isn't good either. Slow-releasing carbs throughout the day; quick-releasing carbs post-workout.

Protein - as long as large servings of quick-absorbing (whey) protein are not consumed, protein is easy. Avoid large servings of whey, except after training. Said to take more slower-releasing proteins throughout the day.

He also said to check out Purple Wraath...contains some good ingredients, namely leucine which is helpful in fat loss.


Alright...so my question is to the more experienced cats around here, what type of diet plan do you follow when cutting down? I am not trying to lose crazy amounts of weight, just bodyfat, while maintaining as much muscle as possible. I'm also not sure what type of lifting program I should use, I'll probably go with a 3-4 day split and do cardio on the other days.

If u go by the formula I laid out for Sonic, its really simple.

Cutting bodyfat AND gaining or preserving lean mass at the same time is nearly impossible. So if u are doing this naturally it will take a meticulous approach.

But it is still simple if you have the discipline.

BMR x 1.55 (1.35 if you don't do moderate intensity exercise more than 3 days a week)

This figure will be your maintenance calories. This is the amount of cals it takes for you to stay at the SAME body composition doing your daily exercise routine... now u apply your cal deficit... (I suggest 20%) whatever your calorie deficit number is x's that by 7 (for 7 days) and figure in the cals burned by your exercise routine weekly... then divide that number by 3500 (calories in a lb of fat)

This will give you a figure of how much bodyfat u will lose in a week.

U can adjust your cal deficit and exercise intensity accoridngly.

[chitown]

Starting that HST training tomorrow, looking forward to mixing things up. I've been having some decent gains but it's time to focus on cutting up.

[GenRaider]

Starting that HST training tomorrow, looking forward to mixing things up. I've been having some decent gains but it's time to focus on cutting up.

I'm currently on week two of HST... I've gotten some good results this far....

I can squat 255 for 15 reps... Incline bench is up to 180 for 15...

[SONIC]

I've been continuing to increase my resistance on my circuit training. It's one resistance weight higer than the previous one for all the exercise machines on there. But one of the physical trainers recommended to me that I focus on my form on executing them & wait until my body has gotten used to doing those machines at the set weight before increasing them again.

Also, it was my second Fitness Evaluation. I focused on warm-ups/stretching drills to help loosen up my muscles & get them to warm-up before doing my exercises.

[chitown]

I'm currently on week two of HST... I've gotten some good results this far....

I can squat 255 for 15 reps... Incline bench is up to 180 for 15...

Nice, I've been training kinda the same way for a while. I'm looking at this program as a nice way to shock the body, and burn some fat.

[chitown]

I was listening to the radio and the dj was talking about how there was a study on men that worked out v.s. skinny dudes. And the results from 5,000 men were the guys that worked out and had muscle picked-up more women but, they also lived shorter lives. This was due to the excess amount of testosterone in the body needed to maintain the muscle. Personally, I'd rather live the shorter life and be happy with getting more poontang then being unhappy and looking like a toothpick or a softie. Just my .02.

[GenRaider]

I was listening to the radio and the dj was talking about how there was a study on men that worked out v.s. skinny dudes. And the results from 5,000 men were the guys that worked out and had muscle picked-up more women but, they also lived shorter lives. This was due to the excess amount of testosterone in the body needed to maintain the muscle. Personally, I'd rather live the shorter life and be happy with getting more poontang then being unhappy and looking like a toothpick or a softie. Just my .02.

True dat!!

[GenRaider]

I've been continuing to increase my resistance on my circuit training. It's one resistance weight higer than the previous one for all the exercise machines on there. But one of the physical trainers recommended to me that I focus on my form on executing them & wait until my body has gotten used to doing those machines at the set weight before increasing them again.

Also, it was my second Fitness Evaluation. I focused on warm-ups/stretching drills to help loosen up my muscles & get them to warm-up before doing my exercises.

A good way to warm up (from my personal experience) is to a couple sets of push ups and jumping jacks.

[Raiderette619]

I was listening to the radio and the dj was talking about how there was a study on men that worked out v.s. skinny dudes. And the results from 5,000 men were the guys that worked out and had muscle picked-up more women but, they also lived shorter lives. This was due to the excess amount of testosterone in the body needed to maintain the muscle. Personally, I'd rather live the shorter life and be happy with getting more poontang then being unhappy and looking like a toothpick or a softie. Just my .02.

5,000 men tested huh?? :orly: you don't say??
wow..so what university did this study?
Personally I'd choose a longer life and happiness w/myself and others than to be swole and die faster. Not to mention I think the most important thing is to be healthy. Ripped abs doesn't necesarily mean healthy.
Yeah you might get lots of "pootang" but I believe guys not as swole do get as much. Not everyone likes someone who just cares about getting laid and having big muscles. Just my dos centavos

:laughing

[chitown]

5,000 men tested huh?? :orly: you don't say??
wow..so what university did this study?
Personally I'd choose a longer life and happiness w/myself and others than to be swole and die faster. Not to mention I think the most important thing is to be healthy. Ripped abs doesn't necesarily mean healthy.
Yeah you might get lots of "pootang" but I believe guys not as swole do get as much. Not everyone likes someone who just cares about getting laid and having big muscles. Just my dos centavos

:laughing

I believe it was in Men's health and fitness that did the study. I'm gonna go with ripped abs means healthier than a beer gut or a spare tire around the waist. Sure there are guys not as swole that get laid I don't doubt that one bit. But I think what the study was based on was guys that were in shape v.s. guys that didn't work out that got more women. The drawback with the shorter life was the extra testosterone maintained in the body to carry the extra muscle. Now take for example the Calvin Klein underwear models those guys are in great shape ripped bodies will they live a shorter life probably not. Just my .02.

[chitown]

Day one of HST, pretty good work out I could feel the fatigue setting in by the time I hit bi's and tri's for the final 4 sets. Overall, it's a nice change up.

[Raiderette619]

I believe it was in Men's health and fitness that did the study. I'm gonna go with ripped abs means healthier than a beer gut or a spare tire around the waist. Sure there are guys not as swole that get laid I don't doubt that one bit. But I think what the study was based on was guys that were in shape v.s. guys that didn't work out that got more women. The drawback with the shorter life was the extra testosterone maintained in the body to carry the extra muscle. Now take for example the Calvin Klein underwear models those guys are in great shape ripped bodies will they live a shorter life probably not. Just my .02.

oh I didn't mean someone w/a beer gut or a spare tire..just because you don't have ripped abs doesn't necessarily mean you are unhealthy :)

[Raiderette619]

on the real...gimme a guy who's got a great peronality before a guy who cares more about his looks..if I can get it all then great! but if not I'll stick to the nice unripped abs guy..just my .02

[chitown]

oh I didn't mean someone w/a beer gut or a spare tire..just because you don't have ripped abs doesn't necessarily mean you are unhealthy :)

Very true:hi5

[chitown]

on the real...gimme a guy who's got a great peronality before a guy who cares more about his looks..if I can get it all then great! but if not I'll stick to the nice unripped abs guy..just my .02

I remember a quote from this chick I used to date out by you in the Diego area haha, she said "It's not about how you feel, it's about how you look". lol.

[Raiderette619]

I remember a quote from this chick I used to date out by you in the Diego area haha, she said "It's not about how you feel, it's about how you look". lol.

hmm so what happens when the wrinkles start coming out!

[chitown]

hmm so what happens when the wrinkles start coming out!

Wrinkles? I do not know what you speak of....haha

[Jenny]

^^^ Good question! Better work on your personality, Miss Lady!

[Raiderette619]

Wrinkles? I do not know what you speak of....haha

oh gawd..are you a botox user!? hahahahahhaahah

[chitown]

oh gawd..are you a botox user!? hahahahahhaahah

No way, I'd never touch the stuff. If you take care of your skin while your younger that should buy you time for when you get older.

[Jenny]

Yeah, SPF 30+ everyday....

[Raiderette619]

No way, I'd never touch the stuff. If you take care of your skin while your younger that should buy you time for when you get older.

Yeah, SPF 30+ everyday....

:hi5 I concur on both of your posts!

[GenRaider]

HST yesterday:

Warm up with 75-100 pushups.

2 sets of Squats at 255 for 15 reps
2 sets of Leg Curls at 120 for 15 reps each.
2 sets of Seated Calf Raise. 115 at 15 reps.

Wide grip chinups (15, 11). I felt really strong as I was able to bounce the first set of 15 with relative ease.

2 sets of seated rows at 180 for 15 reps.
Incline Bench 180 for 15 reps, 2 sets.
Dips 2 sets at 15
Delt Raises 2 sets at 30
1 set of shoulder press 60 at 15 reps.
Barbell Shrug 155. 2 sets for 15 reps.
2 set of bicep curl at 30 pounds for 15
2 sets of Tricep Pushdowns at 80 for 15 reps.
2 sets of Ab workouts at 15 reps...

I felt stronger yesterday. Maybe my body is started to adapt and I had a lot of carbs...

[chitown]

HST yesterday:

Warm up with 75-100 pushups.

2 sets of Squats at 255 for 15 reps
2 sets of Leg Curls at 120 for 15 reps each.
2 sets of Seated Calf Raise. 115 at 15 reps.

Wide grip chinups (15, 11). I felt really strong as I was able to bounce the first set of 15 with relative ease.

2 sets of seated rows at 180 for 15 reps.
Incline Bench 180 for 15 reps, 2 sets.
Dips 2 sets at 15
Delt Raises 2 sets at 30
1 set of shoulder press 60 at 15 reps.
Barbell Shrug 155. 2 sets for 15 reps.
2 set of bicep curl at 30 pounds for 15
2 sets of Tricep Pushdowns at 80 for 15 reps.
2 sets of Ab workouts at 15 reps...

I felt stronger yesterday. Maybe my body is started to adapt and I had a lot of carbs...

How many weeks in are you w/ the HST?

[GenRaider]

week 2, Chi. Next week I go to the 10's..

[chitown]

^^Ok, I need to bump up the reps to 15, I did 10 reps for each set today.

[GenRaider]

^^Ok, I need to bump up the reps to 15, I did 10 reps for each set today.

Guess it depends... I just did with the main site recommended in terms of rep range..

[Big Game Geoff]

Chest tonight. I so need to get my lift on...

[Raiderette619]

I walked/jogged 6 miles around the lake today. I like it cuz there are hills and curves.
I also did it once last week, once saturday and will go again tomorrow.
don't ask me about my eating tho..I'm still trying to get that right! hahaha
Just wanted to share :D
hahahhaa

[chitown]

I walked/jogged 6 miles around the lake today. I like it cuz there are hills and curves.
I also did it once last week, once saturday and will go again tomorrow.
don't ask me about my eating tho..I'm still trying to get that right! hahaha
Just wanted to share :D
hahahhaa

good job on getting the exercise back into action. I would try and focus on the diet though, that's the most important factor I'm sure Gen would be the first to prove it's true just with his transformation.

[Jenny]

Yeah, I think people tend to forget that. Exercise is great and it helps, but diet is absolutely #1.

[Raiderette619]

good job on getting the exercise back into action. I would try and focus on the diet though, that's the most important factor I'm sure Gen would be the first to prove it's true just with his transformation.

oh I know about the diet haha I been back to trying to eat healthier I'm just now where I know I should be yet..I'll get there haha
I'm way better than where I was a month ago...I just fell off the healthy eating wagon for a bit!

[Big Game Geoff]

I walked/jogged 6 miles around the lake today. I like it cuz there are hills and curves.
I also did it once last week, once saturday and will go again tomorrow.
don't ask me about my eating tho..I'm still trying to get that right! hahaha
Just wanted to share :D
hahahhaa

Impressive! 6 miles is no joke.

I'll never eat 'right', so I don't even sweat it. Who needs 6-pack abs anyway...

[Raiderette619]

Impressive! 6 miles is no joke.

I'll never eat 'right', so I don't even sweat it. Who needs 6-pack abs anyway...

Thanks :D

yeah I'm trying to lose a few and tone..mainly tone

[GenRaider]

I walked/jogged 6 miles around the lake today. I like it cuz there are hills and curves.
I also did it once last week, once saturday and will go again tomorrow.
don't ask me about my eating tho..I'm still trying to get that right! hahaha
Just wanted to share :D
hahahhaa

Nutrition has to be the most important factor. With that said, good job getting back to exercising. 6 miles is no joke.

[Raiderette619]

Nutrition has to be the most important factor. With that said, good job getting back to exercising. 6 miles is no joke.

I am trying to get back on track w/nutrition..I know I won't be all like you guys but I'm ok w/that haha
and those 6 miles were hard today but I pushed and it felt great when I was done!

[chitown]

I am trying to get back on track w/nutrition..I know I won't be all like you guys but I'm ok w/that haha
and those 6 miles were hard today but I pushed and it felt great when I was done!

Shoot the last time I walked was around 2 1/2 miles a few months ago and my calves were ready to fall off. I literally got to my front door and my foot went numb so hats off to you on 6 miles.

[chitown]

Cardio this morning 25 minutes at a slow pace, followed up with calves and forearms. Gonna go back into my old gym and see if the trainer is there to get a BF test done. Gotta feeling I'm somewhere around 9.5-10%.

[Raiderette619]

Cardio this morning 25 minutes at a slow pace, followed up with calves and forearms. Gonna go back into my old gym and see if the trainer is there to get a BF test done. Gotta feeling I'm somewhere around 9.5-10%.

sweet..let us know what it is! I like to be nosey! hahaha

[SONIC]

Starting off with stretches & small paces at the crossramp & treadmil just to warm up.

Next gonna do some free weights, shoot some hoops, do some cycling, go on several machines and do some sets

I'll finish off with a lap in the pool and then relax in the Hot Tub to close out my workout for the day.

[GenRaider]

Hst day five...

[Raiderette619]

I'm sooo sore today..I'm really feeling it but Im gonna push myself to go walk my 6 miles..if not half.

[GenRaider]

I'm sooo sore today..I'm really feeling it but Im gonna push myself to go walk my 6 miles..if not half.

Damn! That is a lot of milage. Make sure you really warm up before you push yourself.

[Raiderette619]

Damn! That is a lot of milage. Make sure you really warm up before you push yourself.

oh yeah most definitely! I was a dancer, gymnast, swimmer and very active when I was younger..I know all about stretching and if not the muscles that can get pulled haha
thanks! :)

[GenRaider]

oh yeah most definitely! I was a dancer, gymnast, swimmer and very active when I was younger..I know all about stretching and if not the muscles that can get pulled haha
thanks! :)

I've heard different theories regarding stretching before running. Some people believe that you should jog or do some sprints before stretching out. Other people believe in stretching out first then warming up and going into your routine.

[Raiderette619]

I've heard different theories regarding stretching before running. Some people believe that you should jog or do some sprints before stretching out. Other people believe in stretching out first then warming up and going into your routine.

I do the latter...

[GenRaider]

I do the latter...

I hear ya.

[Raiderette619]

my goal is to lose 10-15 pounds and be toned up by home opener. I'm not trying to look anorexic or anything haha

[Jenny]

I always stretch afterwards. I dunno why. Works for me and it feels really nice to do a little yoga after I've sweated it out.

[GenRaider]

my goal is to lose 10-15 pounds and be toned up by home opener. I'm not trying to look anorexic or anything haha

I hear ya, J. 10-15 is doable. It is all about discipline.

[Raiderette619]

I hear ya, J. 10-15 is doable. It is all about discipline.

yep yep...well I managed to do 5 miles today..I was hella sore from the last few days...I just couldn't do the 6

[JRaider17]

Anyone got tips for working on the lower body, like legs and shit obviously. I joined a gym a few months ago just to try and get bigger and more in shape on the upper body, now that I've had that I've become like addicted lol. Been doing all the benching, inclines, declines, some stuff with free weights...etc, just trying to get more serious with it.

So any tips for starting to work out the lower body would be appreciated.

[Miklo]

Squats. Used to be one of my favorite exercises, but I hurt my back pretty bad and my doctor told me to stay away from the squat rack until it's healed. Back when I was playing hockey, I used to squat quite a bit of weight, especially for my size. But yea man squats are a great mass building exercise for your legs, and for the rest of your body as well. Also shit like leg extensions, leg press, leg curls for hamstrings, lunges, calf raises. It's always pretty funny when you see a dude with a bulky ass upper-body and he's walking on little pencil legs.

[GenRaider]

Are you trying to bulk? If so, then stick with squats, deadlifts, and some leg presses. I would also add in a couple sets of barbell lunges as the very last workout on leg days.