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Old 10-27-2009, 09:03 PM    (permalink
ElectricEye
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Up to 156 pounds :)

I was a fat kid up until a couple years ago, then I just relentlessly dieted(lost 60 pounds). I got down to an unhealthy weight at one point(135 and I'm 6'2) so every gain is nice. Still feel like a little girl for weighing that much though.
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Old 10-27-2009, 09:22 PM    (permalink
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Just started swimming before and after my workouts. Feels awesome.
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Old 10-27-2009, 11:52 PM    (permalink
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**** creatine and all those weight gain supplements. They are a waste of money and they don't work. Best way to gain more weight is to eat more. I went from 163 to 180 doing that (im 5'9") in about a month. Now i lost some and im around 175. My goal is to reach 190. What is your workout routine guys?

Here is mine:

Monday-- Shoulders

Tuesday-- Abs and Back

Wednesday-- Biceps

Thursday-- Chest and Triceps... my favorite day

Friday-- Legs

Weekends-- I try to rest, but i can't help not going for a workout.


Lately i've been slacking.
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Old 10-28-2009, 10:49 AM    (permalink
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Sunday - OFF
Monday - Chest/Biceps/Calves
Tuesday - Legs/Abs
Wednesday -OFF
Thursday - Back/Calves
Friday - OFF
Saturday - Shoulders/Triceps/Abs

I could go more in depth about which exercises and rep amounts I do if someone is interested but that generally the layout.
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Old 10-28-2009, 02:03 PM    (permalink
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I could go more in depth about which exercises and rep amounts I do if someone is interested but that generally the layout.
please do, i'm always trying to see other people's workouts. that way i can maybe add something or modify my own.
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Old 10-28-2009, 02:39 PM    (permalink
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please do, i'm always trying to see other people's workouts. that way i can maybe add something or modify my own.
You got it. I always do atleast a half hour of low-medium intensity cardio on the treadmill, bike, or play some basketball after my workout even though I'm trying to bulk.

Since you have the days I do my stuff on, I'll just list the exercises per muscle. Rest no more than 60 seconds between sets. This is kind of intermedate. I've done Rippetoes and this is what me and one of the trainers came up with.

Shoulders:
Rear Military Presses: 5 Sets x 12 Reps
Front Military Presses: 5 Sets x 12 Reps
Bent-Over Laterals: 4 Sets x 12 Reps

Chest:
Flat Bench Presses: 5 Sets x 8 Reps
Incline Dumbbell Presses: 4 Sets x 8 Reps
Flat Dumbbell Flyes: 3 Sets x 8 Reps
Close Grip Bench Presses: 4 Sets x 8 Reps

Back:
Cable Pulldowns: 4 Sets x 8 Reps
Reverse Barbell Rows: 4 Sets x 8 Reps
Dumbbell Rows: 4 Sets x 8 Reps
Barbell Shrugs: 4 Sets x 8 Reps
Rear Shrugs: 3 Sets x 8 Reps

Biceps:
Straight Barbell Curls: 4 Sets x 8 Reps
Close EZ Bar Curls: 4 Sets x 8 Reps

Triceps:
Nose Breakers/ Skull Crushers: 4 Sets x 8 Reps
Dips: 4 Sets x 8 Reps
Tricep Pushdowns: 4 Sets x 8 Reps

Abs:
Straight Leg Lifts: 4 Sets x 12 Reps
Bent Knee Leg Lifts: 4 Sets x 12 Reps
Incline Sit-Ups: 4 Sets x 12 Reps

Legs:
Squats: 5 Sets x 8 Reps
Leg Presses: 4 Sets x 8 Reps
Stiff-Legged Deadlifts: 4 Sets x 8 Reps
Leg Extensions: 4 Sets x 8 Reps
Leg Curls: 4 Sets x 8 Reps

Calves:
Standing Calf Raises: 4 Sets x 12 Reps
Seated Calf Raises: 4 Sets x 12 Reps
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Old 10-29-2009, 11:48 PM    (permalink
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Currently:
Monday:Chest

Tuesday:Off/Cardio

Wednesday :Back/Lower Body

Thursday:Off/Cardio

Friday:Arms/Shoulders/Cardio

Take the weekends off. The cardio is new. Haven't done as much of it until recently. I screw around with the days on that a lot and don't go real hard at it. Don't let my heart rate go anywhere beyond like 125-130 and don't do it for too long either. Can't afford to lose much weight.

Only thing I'm really having trouble with at this point is eating enough. I'm incredibly picky and there never seems to be enough of what I like around. Still living with my parents and my younger brothers/sisters, and all they eat is complete sugary ****.
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Old 10-30-2009, 01:41 AM    (permalink
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So I couldn't lift at all this week because of a sprained wrist, and i was too lazy to go do legs.

Tjsunstein, why so many sets?
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Old 10-30-2009, 06:42 PM    (permalink
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I get the best results from it. Prior to this workout, I did less sets but felt as if I could do more when I was done more workout. It's something that works for me but everyone is different. I had to play around with it for a while to find what was suitable for me. Plus, I'm bulking. Sometimes I don't finish and the last set is to failure.
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Old 10-30-2009, 08:27 PM    (permalink
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bosanac, wear a wrist guard and just don't do skull crushers/french press (they raped me on tuesday :( ). I've got a ****** up wrist and thumb from my football game last week and worked out the past 5 days. Plus I got kicked in the shin on punt coverage and well... somehow 3 days later on the BACK of my leg it bruised all the way from my ankle/Achilles to half way up my calf. So... no reason not to work out ;)
... I skipped back though, can't handle gripping for dead lifts with my thumb/wrist...

Also, tj, for your chest workout... why close grip bench? That exercise is all about the triceps, not the chest, it does a bit of chest, but its usually used only for triceps...

This week I did...

Monday - Chest
Tuesday (realized my body was mangled) - Full upper body, like 2-4 workouts for every upper body muscle group other than chest since that was a little tender from the day before...), took me 2 hours...
Wednesday - Shoulders (little bit of bi's thrown in for fun)
Thursday - Legs (little bit more bi's thrown in for fun)
Friday - Chest

Normal week goes Mon: Chest. Tue:Shoulders Wed: Back Thu: Arms Fri: Legs, if I make it to the gym on the weekend I generally go with a full upper body workout where I just hit a bit of everything.

Did fitness training for rugby on Thursday after my workout, Spinning, kick boxing, yoga and ab work. Do it every Thursday. Plus I've got football practice after school and then since its winter, indoor touch Rugby thursday nights. Suffice to say, I eat a lot. Oh, and I have to walk home from school which is a 3 mile walk up hill the entire way (yeah, and through 8 feet of snow...) basically unfortunately.

5'5 - 173 right now. Not as lean as I should be, and I'm not a strong guy for the way my muscles look (happens when you take like 2 years off working out and become a stoner...). I don't take supplements at all. If you want to get bigger, just add 2 cans of plain flaked white tuna into your daily diet. Thats 60g of pure protein and basically nothing else right there. Protein supplements can lick my recycling bin full of tuna can's ass hole because it saves me soooo much money and works better in my opinion. I've gained 20 pounds since I started working out seriously again (4 months ago, 4+ times a week, every week). I don't really workout for size, strength or anything. I work out for fitness and to rape the **** out of people in Rugby, which I tend to do pretty often...

I used to only work out by myself but I've recruited a friend to workout with me the past couple weeks and it seems like I always add in a little extra on the end of my workouts when I workout with a partner. Like on wednesday and Thursday we got through our workouts faster than usual so we did some fun crap like as many sets of 21s as possible until failure and reverse pyramided/drop-setted Preacher Curls (high weight, go to failure, without stopping get other guy to take a plate off, go to failure, take a plate off, etc.). I seem to get better workouts in when I workout with someone else. I know sometimes I feel differently about that, and some people can only workout with a partner as well, so if you're struggling with your routine, try getting someone to workout with you.
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Old 11-01-2009, 03:07 AM    (permalink
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Wow. First time I checked this thread out, and I see a ton of really poorly designed routines.

Where are you guys getting your information from on how to make routines?

Going 5-6 days a week and doing a split for different body parts each day is a HUGE waste of time. You could realistically, get better results going 3 days a week with a better made full-body routine using compound movements.



How many of you guys realistically spend an entire day of the week to building your chest? You do realize that if you do 3 sets of 6 different chest exercises it's not going to make that much of a difference right?


Routines based on working out 1 major muscle group per day were made because they worked. For people on steroids. But people who don't do roids, will get a much larger benefit when doing full body compound routines, making sure to keep their muscle groups in proper alignment.


Go read menshealth, T-nation.com, or any major science research regarding fitness in general. The facts speak for themselves.
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Old 11-01-2009, 09:28 AM    (permalink
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I am using the Wendler 5-3-1 Program. I dont feel like typing it out, bt google is your friend. It goes something like this (Jump Rope is cardio and not part of the program):

Mon.: Jmp Rope Circut: 200 Rope Turns, Clean and Press 95 lbs. 20 times, 200 Rope Turns. Rest 1:30. Do this 3 times. Replace Clean and Press with Deadlift 225 15 times and do that 3 times. Then Replace the DL with 115 lb BORs 15 times.

Tues: Bench (rep schemes vary on the 5-3-1), Weighted Dips 5x5, DB Incline Bench 8x4, Skull Crushers 10x4

Wed.: Similar Jump Rope Circut, less reps with lower weights tho because deads are tom.

Thurs: Power Cleans 5x5, Deads (rep Scheme varies), BORs 5x5, Weighted Chins 5x5

Fri: OFF

Sat: Strict SOHP (rep schemes vary), DB Standing Military Press 8x4, Shrugs 8x4, Upright rows 10x4

Sun: OFF


**** Yes, I do Squat. This is a 4 work out plan. I cant lift heavy 4 times per week tho. I put my squat day on Tues and then just cycle through again. I never miss a workout, I just dont do them all in one week.

Squat Day looks like this:

Squat (rep Schemes vary), Front Squat 5x5, Lunges 8x3......and my legs are toast
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Old 11-01-2009, 09:46 AM    (permalink
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Im going to walk on the MTSU football team next year so I have been working out. 6-6 235 right now and looking to gain another 5 or 10 pounds. I havent played football since my junior year in highschool so Im a little nervous. I would like for someone to time my 40. My last year of school I ran a 4.8 I think. My routine consists of bench, squats,sit-ups, pushups and running during the week. I take the weekend off to recover so its nothing to fancy.
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Old 11-01-2009, 09:55 AM    (permalink
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Im going to walk on the MTSU football team next year so I have been working out. 6-6 235 right now and looking to gain another 5 or 10 pounds. I havent played football since my junior year in highschool so Im a little nervous. I would like for someone to time my 40. My last year of school I ran a 4.8 I think. My routine consists of bench, squats,sit-ups, pushups and running during the week. I take the weekend off to recover so its nothing to fancy.
What position do you play? 6-6 and 235 is kinda an akward combo for a football player. WR probably?
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Old 11-01-2009, 09:58 AM    (permalink
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What position do you play? 6-6 and 235 is kinda an akward combo for a football player. WR probably?
Well in highschool I played DE and TE/T. I have no idea what I will play college if I make the team. I only have 2 years of football experience. WR and TE would be bad for me because like Taylor Mays, I can't catch.
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Old 11-01-2009, 11:01 AM    (permalink
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Well in highschool I played DE and TE/T. I have no idea what I will play college if I make the team. I only have 2 years of football experience. WR and TE would be bad for me because like Taylor Mays, I can't catch.
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Old 11-02-2009, 01:07 AM    (permalink
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bosanac, wear a wrist guard and just don't do skull crushers/french press (they raped me on tuesday :( ). I've got a ****** up wrist and thumb from my football game last week and worked out the past 5 days. Plus I got kicked in the shin on punt coverage and well... somehow 3 days later on the BACK of my leg it bruised all the way from my ankle/Achilles to half way up my calf. So... no reason not to work out ;)
I worked out, wrapped up my wrist and also tightened my glove more then usual. I didn't have much strength but I'm getting there. I had a lot of problems with wrists and shoulder from my football playing days.

I used to do a lot of push ups while I was in high school, I guess one bright side from getting my wrist injured was that I started doing a lot of one handed push ups, and I can show off all the time with it. Whenever people do push ups to see who can do more I start doing one handed push ups and do more then they could with 2 hands.
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Old 11-06-2009, 12:42 PM    (permalink
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So I've been doing peak contractions on certain exercises for about two weeks, mostly arms. Anybody else do these? Are the results any good?
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Old 11-06-2009, 12:49 PM    (permalink
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6'6 235 isnt bad at all. There are plenty of college football defensive ends around that size.

Just an example, the Gamecocks have several DEs that are around that size. Freshman, Devin Taylor, is pretty much that exact size at 6'7 about 235.

Of course, it's not ideal if we're talking pros but, college football players come in all shapes and sizes...on all levels.
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Old 11-06-2009, 10:08 PM    (permalink
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Originally Posted by tjsunstein View Post
I get the best results from it. Prior to this workout, I did less sets but felt as if I could do more when I was done more workout. It's something that works for me but everyone is different. I had to play around with it for a while to find what was suitable for me. Plus, I'm bulking. Sometimes I don't finish and the last set is to failure.
I feel this way too. I do 3 sets for most of my lifts but I don't feel enough exhaustion/soreness in my muscles...and I like that feeling.

I'll probably just add more exercises cuz it's boring doing the same thing 5 times.

Anyways I'm 6'1 193 and trying to get to 200 at least. I've already put on about 10 lbs. this semester - happened really fast but now I've plateaued (even lost a few) which was weird.

Any advice in terms of lifting/dieting/supplements?
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Old 11-06-2009, 10:13 PM    (permalink
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Hey guys, I'm currently 5'11 200 LBS. About 4 months ago, I was 227 LBS. My goal weight is 185 LBS. I've been working out 5-6 days a week. (Atleast 15 minutes of cardio before workouts, or 30+ minutes of cardio without workout afterwords.) Is that okay? BTW, I'm a lot stronger now than I was at 227. (Nearly doubled my bench press). Keep in mind I just turned 18.

I take Fish Oil, Whey (Not as much as I should), and I just started taking SuperPump 250 (Awesome)

However, I want to cut some weight but get more muscle. I'm going to be playing in a flag football league soon, so I'd like to get faster (getting to 185) and get stronger (Linebacker). I don't know if it's impossible to do, but any ideas? Keep doing what I'm doing, or?
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Old 11-06-2009, 10:44 PM    (permalink
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The superpump is helping a lot with you getting stronger. Not a bad thing, but don't be confused when you cycle off of it, which you should, and find out ur not as strong.

Faster and stronger sounds like u need to work out them legs and back. What better than some power cleans, Ass 2 ground squats aka full below parallel squats, dead lifts and Romanian dead lifts.
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Old 11-06-2009, 11:40 PM    (permalink
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Quote:
Originally Posted by etk View Post
I feel this way too. I do 3 sets for most of my lifts but I don't feel enough exhaustion/soreness in my muscles...and I like that feeling.

I'll probably just add more exercises cuz it's boring doing the same thing 5 times.

Anyways I'm 6'1 193 and trying to get to 200 at least. I've already put on about 10 lbs. this semester - happened really fast but now I've plateaued (even lost a few) which was weird.

Any advice in terms of lifting/dieting/supplements?
What's your diet like? Almost all growing occurs outside of the gym.
You could always shock your body with a different workout if you think you've been on this routine for enough time that your body has adjusted to it.

Quote:
Originally Posted by TheBuffaloBills View Post
Hey guys, I'm currently 5'11 200 LBS. About 4 months ago, I was 227 LBS. My goal weight is 185 LBS. I've been working out 5-6 days a week. (Atleast 15 minutes of cardio before workouts, or 30+ minutes of cardio without workout afterwords.) Is that okay? BTW, I'm a lot stronger now than I was at 227. (Nearly doubled my bench press). Keep in mind I just turned 18.

I take Fish Oil, Whey (Not as much as I should), and I just started taking SuperPump 250 (Awesome)

However, I want to cut some weight but get more muscle. I'm going to be playing in a flag football league soon, so I'd like to get faster (getting to 185) and get stronger (Linebacker). I don't know if it's impossible to do, but any ideas? Keep doing what I'm doing, or?
Have you done Starting Strength by Mark Rippetoe? It's a great beginners workout and you will gain a lot of strength from the compound lifts. You will no doubt gain more muscle.

If you get a diet routine going then you won't need to spend money on Whey. Protein from whole food sources is better for you and cheaper. Tuna, Chicken, Eggs. Incorporate those in your diet and you can meet you daily needs ( 1g protein/ 1lb). In your case, you should be taking in 200g of protein. Any more is overkill.

Any reason you are doing cardio before workouts?

In any event, cycle SuperPump.
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Old 11-07-2009, 12:42 AM    (permalink
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Quote:
Originally Posted by TheBuffaloBills View Post
Hey guys, I'm currently 5'11 200 LBS. About 4 months ago, I was 227 LBS. My goal weight is 185 LBS. I've been working out 5-6 days a week. (Atleast 15 minutes of cardio before workouts, or 30+ minutes of cardio without workout afterwords.) Is that okay? BTW, I'm a lot stronger now than I was at 227. (Nearly doubled my bench press). Keep in mind I just turned 18.

I take Fish Oil, Whey (Not as much as I should), and I just started taking SuperPump 250 (Awesome)

However, I want to cut some weight but get more muscle. I'm going to be playing in a flag football league soon, so I'd like to get faster (getting to 185) and get stronger (Linebacker). I don't know if it's impossible to do, but any ideas? Keep doing what I'm doing, or?
Strength is useless in flag football. The three time defending champions of my base flag football league doesn't have a guy over 150 lbs on it.
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Old 11-07-2009, 08:00 AM    (permalink
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flag football is all about speed and football IQ









lost another .8lbs

officially down 76.6lbs
looking to try and play some D3 Football next fall.. so im tryin to cut down to 175ish
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