• Weightlifting/Bodybuilding Thread
    4,999 replies, posted
So... Am I watching what I'm eating :P?
[QUOTE=Binsky;25823529]about twenty seconds[/QUOTE] Bullshit. The world record is 39 seconds by Dominic Lacasse. Unless you do it the easier method.
Daww shit. I've always known that my joints aren't the best, but today I had a sudden intense pain in my knee when I was doing leg press. I already have to avoid bench press with heavy weights because of my shoulders. [QUOTE=Tahrok;25832635]Bullshit. The world record is 39 seconds by Dominic Lacasse. Unless you do it the easier method.[/QUOTE] Well you got keep your legs really straight and still when doing WE..
I'd really like some feedback on my program. I used to be very buff when I was in competetive swimming, but I've put on some weight now. Going 3 days a week, perhaps increasing to 4 if I find the time. Day 1 is 15 minutes warmup on treadmill, followed by chest like benchpress, flat and incline dumbellpush, flat and incline flyers, then bieceps as cabelcurls, alternating dumbell raises and fixed bar raises, and narrow cabel pulls Day 2 is 15 minutes warmup on treadmill followed by legs as in squat, deadlift, lunges, seated kicks, then various tricep extensions both cabel and dumbells Day 3 is 15 minutes warmpup on treatmill, then shoulder and back with military press, chin ups, wide cabel pulldowns, dumbell raises infront and at sides, both standing straight and bent at an angle. Then there's an ab/core routine I used to do while swimming. Pretty much all excersices are 3x6-8, some of the heavier ones 3x4-6, going to fatigue of course. I know my form and I know my excersices, but I don't know if I've put things on the right days. Some of the shit is named wrong and all, but I hope you get it. Feedback?
Monday "Chest and Tricep" -flat bench press -Incline bench press -dumbell pull over -pecdeck flies -dumbell press -seated dumbell tricep extension -dumbell kickbacks -skull crushers -tricep pull downs/1 handed tricep pull downs Tuesday "Shoulder and legs" -Squats -leg press -1 legged leg pushback -standing calf raises machine -seated weighted calf raises -Arnold Dumbell presses -regular dumbell presses -side and front plate/dumbell raises -Optional, front plate raises and military press Wednesday "Abs cardio" -N/A Thursday "Back and Biceps" -front/back lat pull downs -seated rows -dumbell rows -pull ups or assisted pull ups -Shrugs -optional, bent over rows/upright -21's barbell (7 half bottom/top, full 7) -dumbell curls -hammer curls -preacher curls -1 arm pull curls (12, 12, 12, 12 is 1 set) -optional, forearms This is a very vague workout routine and it's close to what I use. I know 3 or so workouts per a muscle but I prefer to stack alot of workouts so I can hit the most if not all the parts of the muscle and to get the extra pump. My sets are usually 3 or 4 and reps 12.
I'd still like more feedback on my foods, the post is the last post on the previous page, darn my timing.
If your trying to gain weight then thats meal plan is pretty good, but if thats the case, I hope your using weight gain protein. If your trying to lose weight than I suggested spanning out into 6 meals with snacks in between.
[QUOTE=Major Helper;25828000]Hmm, day ten, still problems with the pulled muscle (not surprising, since it takes time to heal), excercises are coming along fine, since they're easier for me since I haven't got the strength to do them as hard as the well-muscled. Could you tell me if my current meal plan would suffice? Breakfast: 1 proteinshake (1 dl of powder, 1,5 dl water, 3 dl milk) 1 dl rye meal+water (rye porridge) 1 banana 60 grams of nuts (cashew, almond, hazelnut) Day: 1 can of tuna 500 grams of carrots 1 proteinshake (1 dl of powder, 1,5 dl water, 3 dl milk) After excercise: 1 proteinshake (1 dl of powder, 1,5 dl water, 3 dl milk) 200 grams of cottage cheese 350 grams of ground beef 1,5 dl of dark rice/macaroni 1 banana plus 2 liters of water a day and sometimes a D-vitamin pill[/QUOTE] this is a bad plan [editline]3rd November 2010[/editline] [QUOTE=tesher07;25833672]Monday "Chest and Tricep" -flat bench press -Incline bench press -dumbell pull over -pecdeck flies -dumbell press -seated dumbell tricep extension -dumbell kickbacks -skull crushers -tricep pull downs/1 handed tricep pull downs Tuesday "Shoulder and legs" -Squats -leg press -1 legged leg pushback -standing calf raises machine -seated weighted calf raises -Arnold Dumbell presses -regular dumbell presses -side and front plate/dumbell raises -Optional, front plate raises and military press Wednesday "Abs cardio" -N/A Thursday "Back and Biceps" -front/back lat pull downs -seated rows -dumbell rows -pull ups or assisted pull ups -Shrugs -optional, bent over rows/upright -21's barbell (7 half bottom/top, full 7) -dumbell curls -hammer curls -preacher curls -1 arm pull curls (12, 12, 12, 12 is 1 set) -optional, forearms This is a very vague workout routine and it's close to what I use. I know 3 or so workouts per a muscle but I prefer to stack alot of workouts so I can hit the most if not all the parts of the muscle and to get the extra pump. My sets are usually 3 or 4 and reps 12.[/QUOTE] that is a lot of volume how long does the workout take you
[QUOTE=Firerain;25669253]fruits are carbs fuck carbs[/QUOTE] Carbs are energy, if you don't use the carbs they turn to fat. Proteins are not energy they heal your body when your sleeping. If you eat protiens before you work out protein will just sit in your stomach.
get energy from fat and complex carbs like yams
[QUOTE=WhackChack;25833302]I'd really like some feedback on my program. I used to be very buff when I was in competetive swimming, but I've put on some weight now. Going 3 days a week, perhaps increasing to 4 if I find the time. Day 1 is 15 minutes warmup on treadmill, followed by chest like benchpress, flat and incline dumbellpush, flat and incline flyers, then bieceps as cabelcurls, alternating dumbell raises and fixed bar raises, and narrow cabel pulls Day 2 is 15 minutes warmup on treadmill followed by legs as in squat, deadlift, lunges, seated kicks, then various tricep extensions both cabel and dumbells Day 3 is 15 minutes warmpup on treatmill, then shoulder and back with military press, chin ups, wide cabel pulldowns, dumbell raises infront and at sides, both standing straight and bent at an angle. Then there's an ab/core routine I used to do while swimming. Pretty much all excersices are 3x6-8, some of the heavier ones 3x4-6, going to fatigue of course. I know my form and I know my excersices, but I don't know if I've put things on the right days. Some of the shit is named wrong and all, but I hope you get it. Feedback?[/QUOTE] Usually, it`s: chest-tris back-bis legs-shoulders something like that, because each of those groupings you use both the muscles in exercises for either muscle, unless it`s legs-shoulders lol oh and you probably shouldn`t do deadlifts and squats on the same day, they`re 2 of the biggest exercises so put them on different days, if you do a split like the one I said, each of the biggest compound exercises is on different days, for example: Bench, deadlifts and squats are all on different days. Hope this helps. [editline]3rd November 2010[/editline] [QUOTE=Major Helper;25833900]I'd still like more feedback on my foods, the post is the last post on the previous page, darn my timing.[/QUOTE] Your plan has an unncessary large amount of protein shakes (2 should be fine since you`re eating so many other high-protein foods), and you need to eat more often, like 5 times a day. [editline]3rd November 2010[/editline] Between breakfast and day try to fit in some snacks like nuts and fruit or a banana and peanut butter, same for between day and night, and before you go to sleep have some milk or something.
It's already taking me 0,5+1+1=2,5 hours to eat food each day (plus preparing the foods). Add in my horrendous sleeping schedule (anything from 4-12 hours of sleep) plus ineffective time managing (hours disappear somewhere!) and I barely have enough time to live as it is. If there are any homework (from school or just cleaning up), then I'm screwed and am forced to stay up LATE, in which case I get little sleep which screws up my sleeping schedule more etc. Oh, and sorry firerain, I can't take anything seriously that comes out of your mouth/keyboard/whatever, so I'll just have to rely on others for information :P
My work out takes around 1 hour to and 1 1/2 hours to complete.
so how much can you guys bench? (i want to compare myself to the rest of you)
[QUOTE=Major Helper;25837985]It's already taking me 0,5+1+1=2,5 hours to eat food each day (plus preparing the foods). Add in my horrendous sleeping schedule (anything from 4-12 hours of sleep) plus ineffective time managing (hours disappear somewhere!) and I barely have enough time to live as it is. If there are any homework (from school or just cleaning up), then I'm screwed and am forced to stay up LATE, in which case I get little sleep which screws up my sleeping schedule more etc. Oh, and sorry firerain, I can't take anything seriously that comes out of your mouth/keyboard/whatever, so I'll just have to rely on others for information :P[/QUOTE] eat snacks while you`re doing other stuff I usually have my snacks while sitting in a lecture or taking the bus home etc. [editline]4th November 2010[/editline] [QUOTE=imasillypiggys;25838190]so how much can you guys bench? (i want to compare myself to the rest of you)[/QUOTE] 200 for a 1 rep max lol :(
[QUOTE=imasillypiggys;25838190]so how much can you guys bench? (i want to compare myself to the rest of you)[/QUOTE] 225lbs and I can rep 135lbs 33 times.
[QUOTE=tesher07;25842795]225lbs and I can rep 135lbs 33 times.[/QUOTE] a 100 15 times last time i checked
I can press 200lb 15 times
[QUOTE=Tahrok;25832635]Bullshit. The world record is 39 seconds by Dominic Lacasse. Unless you do it the easier method.[/QUOTE] Well to be specific it's like 17 seconds but i have a picture of me doing one and i can show you how i do it if that would help clarify
Alot in this thread i've never heard of
[QUOTE=MILKE;25844521]Alot in this thread i've never heard of[/QUOTE] like?
[QUOTE=Major Helper;25837985]It's already taking me 0,5+1+1=2,5 hours to eat food each day (plus preparing the foods). Add in my horrendous sleeping schedule (anything from 4-12 hours of sleep) plus ineffective time managing (hours disappear somewhere!) and I barely have enough time to live as it is. If there are any homework (from school or just cleaning up), then I'm screwed and am forced to stay up LATE, in which case I get little sleep which screws up my sleeping schedule more etc. Oh, and sorry firerain, I can't take anything seriously that comes out of your mouth/keyboard/whatever, so I'll just have to rely on others for information :P[/QUOTE] ya bro just ignore the person who prob knows most about nutrition on the forums its cool no big deal beta-Alanine supplements make me itchy as fuck
[img]http://www.brandpower.com/ssl/upload/Products02_sus2.jpg[/img] FUCK YEA
Writing properly might be a good place to start if you wish people would take you seriously, Firerain. I got lucky with the protein powder, picked up some Whey80 Mint-chocolate powder, doesn't taste too bad and according to what I've read it should work fine for what I want it for.
go look in that weight loss thread whatever i posted a big big post also before that a shorter post its all applicable
A much better quality posts (the long ones) there than what I'm used to seeing from you. Seems fairly level with what I've read elsewhere as well. Not sure but I think my meal plan has roughly what you suggest, am I right? Lots of calories comes from the meats (350g ground beef and 150g tuna, plus dairy and nuts). No bread and I get fiber from rye meals and carrots, plus some from dark rice/macaroni. When you earlier said that it's a bad plan, care to elaborate? EDIT: Although the rest of your posts (the short ones) in the passive weight loss thread are your typical quality again.
i realised that im tryin to teach nutrition to autistic teenage nerds so i stopped
buying this stuff on friday, heard good things about it. [img]http://nutri-sups.com/content/sites/default/files/imagecache/product_full/02866_Whey_GS_5lb_DRChoc.jpg[/img] before I was taking musashi which worked alright, didn't gain much weight though. Then I tried some GNC brand which was a little more expensive and I actually gained a few good kgs. anyone recommend any other good protein brands in australia?
Just curious to see if anyone has ever done the Russian squat cycle called the Smolov? It is the most brutal squat cycle you can ever do (Out of the 6 people who started it, myself included. Only me and one other guy finished.) I did it last winter. We squatted 4 times a week, Mon, Wed, Fri, Sat. After I finished it, my legs were (And still are) absolutely ripped. I wouldn't recommend it unless you are totally dedicated and have people to do it with.
pix of legs
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