Stay/Get Back In Shape.... Vol 2.0

[courtking01]

Originally Posted by nealraj006

Originally Posted by courtking01

I wanna be part of Team Fitness. How can I do so??

Copy and paste. But you gotta stick with it.

Theres no requirements?? I thought I was gonna be asked how much I can bench, how far I can run, if I eat healthy.

 

[durden7]

Originally Posted by cs02132

what can everybody do on the standing calf raise machine? i havent done it in a while (only seated) but i remember doing 260 4x15 easily and im just wondering if this is high,average, or low?




also...ive always wondered. concerning squats and standing calf raises, arent you technically doing both your BW plus the amount on the bar? like if i weighed 100 pounds and i was squatting 200 lbs, wouldnt i technically be squatting 300 lbs?

Its not your whole body weight and anyways... why would that matter?

 

[mcnoodlez]

Originally Posted by courtking01

Originally Posted by nealraj006

Originally Posted by courtking01

I wanna be part of Team Fitness. How can I do so??

Copy and paste. But you gotta stick with it.

Theres no requirements?? I thought I was gonna be asked how much I can bench, how far I can run, if I eat healthy.

how much do you bench, how far can you run, do you eat healthy?

 

[nealraj006]

Originally Posted by courtking01

Originally Posted by nealraj006

Originally Posted by courtking01

I wanna be part of Team Fitness. How can I do so??

Copy and paste. But you gotta stick with it.

Theres no requirements?? I thought I was gonna be asked how much I can bench, how far I can run, if I eat healthy.

Nah. We wouldn't do that. Fitness is defined differently by different people. For some, their goals are a 2x bodyweight bench press, forothers, it may be working to a planche push up. Just because you can bench X amount and another guy can't, doesn't mean that one of you doesn'tdeserve to be on the team.

The only real requirement is that you eat clean when you can and exercise on a regular basis.

 

[i3]

Great articles on bulking.. or 'mass-gaining'

http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html
http://www.bodyrecomposition.com/muscle-gain/initial-body-fat-and-body-composition-changes.html

 

[warmachine]

Originally Posted by I3

Great articles on bulking.. or 'mass-gaining'

http://www.bodyrecomposition.com/muscle-gain/general-philosophies-of-muscle-mass-gain.html
http://www.bodyrecomposition.com/muscle-gain/initial-body-fat-and-body-composition-changes.html

That's what i'm trying to do ^^ I'm gonna try to take in 3k+ calories for 3-4 months or at least until my abs aren't visible anymore, and thencut hard around Feb-March

 

[i3]

Yeah dude sounds good as with me.

I was around 11% for my cut, then going to bulk till my abs start to lose the 1080 high def.. then cut again, then bulk again. After a few cycles apparentlyyou should have accumulated a lot of mass.

 

[durden7]

I bought some Isopure today and already have buyers remorse.

 

[djkaos23]

Ive decided to follow this routine BmoneyBagz posted in the 1st thread. Here it is


Monday - Legs

* Squats 3 x 10-20
* Unilateral Leg Extensions 3 x 10-20
* Unilateral Leg Curl 3 x 10-20
* Reverse Calf Raises 2 x 10-20
* Seated Calf Raises 2 x 10-20

Tuesday - Chest

* Incline Dumbbell Press 3 x 8-10
* Flat Dumbbell Press 3 x 8-10
* Decline Dumbbell Press 3 x 8-10
* Dumbbell Pullover 2 x 15-20
* Incline Flyes 2 x 10-20

Wednesday - Back

* Weighted Pullups 3 x 8-12
* Wide Grip Pulldown 3 x 8-12
* Seated Row 3 x 8-12
* Hyperextensions 3 x 12-15

Thursday - Shoulders

* Rear Delt Flyes 3 x 12-15
* Military Press 2 x 8-10
* Arnold Press 2 x 8-12
* Bent Lateral Raises 2 x 8-12
* Shrugs 2 x 12-15

Friday - Arms

* EZ-bar Triceps lying extension 3 x 8-10
* Dips 2 x 6-10
* One Arm Triceps Overhead Extension 3 x 12-15
* Triceps Pressdown 2 x 8-12
* Standing Curl 3 x 8-10
* Concentration Curls 3 x 12-15
* Hammer Curl 2 x 8-12

[color= rgb(204, 0, 0)]Now i need to add in abs, cardio(Hiit 3x's a week) and deadlifts but i dont know where to put them.I need you guys advice on wheere and when to place these 3 things. I mean i do the normal cardio as a warm-up and finish daily and I'm gonna docyle/spinning classes on Saturdays and sundays are my off day. Any help and/or advice is greatly appreciated[/color]

 

[joe camel smooth]

Originally Posted by Durden7

I bought some Isopure today and already have buyers remorse.

why thats a pretty popular protein

i just came down with what i think is the flu.....

been drinking teaand popping NAC and drinking a ton of water. no gym for a while i think

 

[durden7]

Originally Posted by JOE CAMEL SMOOTH

Originally Posted by Durden7

I bought some Isopure today and already have buyers remorse.

why thats a pretty popular protein

i just came down with what i think is the flu.....

been drinking tea and popping NAC and drinking a ton of water. no gym for a while i think

Yeah ive taken it before, but I havent taken a protein supplement in over a month and I dont think I even need it. Its money that im spending on something illbe excreting.

Im need to eat more vegetables (I consume like 5% of what I need to eat) and more leafy green vegetables.

I honestly think I had close to 250g of protein today and I wasnt even trying to eat that much.

 

[al audi]

Originally Posted by Durden7

I bought some Isopure today and already have buyers remorse.

i just got some today, unflavored.................isolate has done me good in the past when im getting ripped back up though.

 

[bmoneybagz]

Originally Posted by djkaos23

Ive decided to follow this routine BmoneyBagz posted in the 1st thread. Here it is


Monday - Legs

* Squats 3 x 10-20
* Unilateral Leg Extensions 3 x 10-20
* Unilateral Leg Curl 3 x 10-20
* Reverse Calf Raises 2 x 10-20
* Seated Calf Raises 2 x 10-20

Tuesday - Chest

* Incline Dumbbell Press 3 x 8-10
* Flat Dumbbell Press 3 x 8-10
* Decline Dumbbell Press 3 x 8-10
* Dumbbell Pullover 2 x 15-20
* Incline Flyes 2 x 10-20

Wednesday - Back

* Weighted Pullups 3 x 8-12
* Wide Grip Pulldown 3 x 8-12
* Seated Row 3 x 8-12
* Hyperextensions 3 x 12-15

Thursday - Shoulders

* Rear Delt Flyes 3 x 12-15
* Military Press 2 x 8-10
* Arnold Press 2 x 8-12
* Bent Lateral Raises 2 x 8-12
* Shrugs 2 x 12-15

Friday - Arms

* EZ-bar Triceps lying extension 3 x 8-10
* Dips 2 x 6-10
* One Arm Triceps Overhead Extension 3 x 12-15
* Triceps Pressdown 2 x 8-12
* Standing Curl 3 x 8-10
* Concentration Curls 3 x 12-15
* Hammer Curl 2 x 8-12

[color= rgb(204, 0, 0)]Now i need to add in abs, cardio(Hiit 3x's a week) and deadlifts but i dont know where to put them. I need you guys advice on wheere and when to place these 3 things. I mean i do the normal cardio as a warm-up and finish daily and I'm gonna do cyle/spinning classes on Saturdays and sundays are my off day. Any help and/or advice is greatly appreciated[/color]

dj kaos, you do deadlift on back day. Deadlift 4 x 8-10 and on monday you can do Stiff-Legged Deadlifts 3 x 10-20 for legs.
Wednesday - Back
Deadlift 4 x 8-10
Weighted Pullups 3 x 8-12
Wide Grip Pulldown 3 x 8-12
Seated Row 3 x 8-12
Hyperextensions 3 x 12-15

Monday - Legs

Squats 3 x 10-20
Unilateral Leg Extensions 3 x 10-20
Stiff-Legged Deadlifts 3 x 10-20
Unilateral Leg Curl 3 x 10-20
Reverse Calf Raises 2 x 10-20
Seated Calf Raises 2 x 10-20

So far i lost 15 pounds trying to lose another 15 to 20, I went from 203 to 188. I usually do hitt cardio on tuesday, thursday and friday, sometimes i switchit up and do tuesday, wedensday and friday

I do abs workout on monday, and friday, sometimes on wedensday if i aint feeling tired.

Good luck fam, and remember my dude diet plays a major roll .

 

[vancity74]

Originally Posted by Al Audi

Originally Posted by Vancity74

Al Audi wrote:

---

O yea those explosive pull ups are like the ones they did for the movie 300 when they were training.

Explosive pull-ups, flipping tires, taking steroids, etc...

lol why you always say somebody takin steroids.........or is that durden im thinkin of?

you never seen the behind the scenes footage? that was some hardcore training

p90 on steroids if anything.




You are more naive than I thought if you are arguing that Gerard Butler didn't take some form of steroids when he bulked up for 300. The proof is in thepudding:

 

[saxman2112]

You're reaching. Badly.

 

[vancity74]

No I'm actually 95% positive I'm correct. And what's the big deal? There's nothing wrong with juicing, especially when it's for a $20million paycheck. There's a lot worse I'd do for $20 mill, that's for sure...

 

[i3allistic]

should i be taking protein shakes if i wanna get cut up? i've gained 40lb within the last 7 years ...im now 205lb but i wanna get back down to 190-195lb...

 

[vancity74]

Originally Posted by i3allistic

should i be taking protein shakes if i wanna get cut up? i've gained 40lb within the last 7 years ...im now 205lb but i wanna get back down to 190-195lb ...

Yes. Consume more calories if you're trying to cut.

Hey guys, should I be eating a Big Mac if I'm trying to cut from 220 to 205?

 

[mathilda lando]

I propose a question to the more knowledgeable posters in this thread:

How much LEAN MUSCLE can the average person expect to gain in a calender year?

I expect to do nothing more than eat clean, work out and drink protein shakes.

I'm not interested in supplements at all.

I have a very fast metabolism and my body fat % is in the 5% range.

 

[laced up jordans]

Originally Posted by Vancity74

Originally Posted by i3allistic

should i be taking protein shakes if i wanna get cut up? i've gained 40lb within the last 7 years ...im now 205lb but i wanna get back down to 190-195lb ...

Yes. Consume more calories if you're trying to cut.

Hey guys, should I be eating a Big Mac if I'm trying to cut from 220 to 205?

Damn ma dude, ain't no reason to be so high and mighty about an answer. He was just asking a question since it's obvious were not as informed as you

 

[airphilippines]

Originally Posted by Durden7

Originally Posted by JOE CAMEL SMOOTH

Originally Posted by Durden7

I bought some Isopure today and already have buyers remorse.

why thats a pretty popular protein

i just came down with what i think is the flu.....

been drinking tea and popping NAC and drinking a ton of water. no gym for a while i think

Yeah ive taken it before, but I havent taken a protein supplement in over a month and I dont think I even need it. Its money that im spending on something ill be excreting.

Im need to eat more vegetables (I consume like 5% of what I need to eat) and more leafy green vegetables.

I honestly think I had close to 250g of protein today and I wasnt even trying to eat that much.

Ahhh I see. I take it daily but then again I get it for free so no complaints. Any opinions on NO Xplode? My boy in the Marines is raving about it. Most likelyI'd get it for free so cost isn't a concern.

 

[durden7]

Originally Posted by Mathilda Lando

I propose a question to the more knowledgeable posters in this thread:

How much LEAN MUSCLE can the average person expect to gain in a calender year?

I expect to do nothing more than eat clean, work out and drink protein shakes.

I'm not interested in supplements at all.

I have a very fast metabolism and my body fat % is in the 5% range.

:scratches head:





5%? You suuuuuuuuuuuuuuure about that number?

 

[mathilda lando]

Originally Posted by Durden7

Originally Posted by Mathilda Lando

I propose a question to the more knowledgeable posters in this thread:

How much LEAN MUSCLE can the average person expect to gain in a calender year?

I expect to do nothing more than eat clean, work out and drink protein shakes.

I'm not interested in supplements at all.

I have a very fast metabolism and my body fat % is in the 5% range.

:scratches head:





5%? You suuuuuuuuuuuuuuure about that number?

99.9% positive.

The only BF% I have yet to do is get submerged in water.

All the tests/analysis' that have been conducted on me have stated that I'm in the 4-5% range.

 

[djkaos23]

Originally Posted by BmoneyBagz

Originally Posted by djkaos23

Ive decided to follow this routine BmoneyBagz posted in the 1st thread. Here it is


Monday - Legs

* Squats 3 x 10-20
* Unilateral Leg Extensions 3 x 10-20
* Unilateral Leg Curl 3 x 10-20
* Reverse Calf Raises 2 x 10-20
* Seated Calf Raises 2 x 10-20

Tuesday - Chest

* Incline Dumbbell Press 3 x 8-10
* Flat Dumbbell Press 3 x 8-10
* Decline Dumbbell Press 3 x 8-10
* Dumbbell Pullover 2 x 15-20
* Incline Flyes 2 x 10-20

Wednesday - Back

* Weighted Pullups 3 x 8-12
* Wide Grip Pulldown 3 x 8-12
* Seated Row 3 x 8-12
* Hyperextensions 3 x 12-15

Thursday - Shoulders

* Rear Delt Flyes 3 x 12-15
* Military Press 2 x 8-10
* Arnold Press 2 x 8-12
* Bent Lateral Raises 2 x 8-12
* Shrugs 2 x 12-15

Friday - Arms

* EZ-bar Triceps lying extension 3 x 8-10
* Dips 2 x 6-10
* One Arm Triceps Overhead Extension 3 x 12-15
* Triceps Pressdown 2 x 8-12
* Standing Curl 3 x 8-10
* Concentration Curls 3 x 12-15
* Hammer Curl 2 x 8-12

[color= rgb(204, 0, 0)]Now i need to add in abs, cardio(Hiit 3x's a week) and deadlifts but i dont know where to put them. I need you guys advice on wheere and when to place these 3 things. I mean i do the normal cardio as a warm-up and finish daily and I'm gonna do cyle/spinning classes on Saturdays and sundays are my off day. Any help and/or advice is greatly appreciated[/color]

dj kaos, you do deadlift on back day. Deadlift 4 x 8-10 and on monday you can do Stiff-Legged Deadlifts 3 x 10-20 for legs.
Wednesday - Back
Deadlift 4 x 8-10
Weighted Pullups 3 x 8-12
Wide Grip Pulldown 3 x 8-12
Seated Row 3 x 8-12
Hyperextensions 3 x 12-15

Monday - Legs

Squats 3 x 10-20
Unilateral Leg Extensions 3 x 10-20
Stiff-Legged Deadlifts 3 x 10-20
Unilateral Leg Curl 3 x 10-20
Reverse Calf Raises 2 x 10-20
Seated Calf Raises 2 x 10-20

So far i lost 15 pounds trying to lose another 15 to 20, I went from 203 to 188. I usually do hitt cardio on tuesday, thursday and friday, sometimes i switch it up and do tuesday, wedensday and friday

I do abs workout on monday, and friday, sometimes on wedensday if i aint feeling tired.

Good luck fam, and remember my dude diet plays a major roll .

Good lookin Bmoney.. I can diet like crazy, eating clean is very easy it'sstaying focused on my workouts and just going to the gym. But irecently just re-up my membership and bought me some more protein so im getting focused. Cant waste money know what I mean. I also bought some SuperPump 250for pre-workout. So im ready to go. Thanks again for the reply man.

 

[keithsweatsjordans]

Originally Posted by Vancity74

Originally Posted by i3allistic

should i be taking protein shakes if i wanna get cut up? i've gained 40lb within the last 7 years ...im now 205lb but i wanna get back down to 190-195lb ...

Yes. Consume more calories if you're trying to cut.

Hey guys, should I be eating a Big Mac if I'm trying to cut from 220 to 205?

Yeah because it's impossible to take protein shakes while lowering your calorie count

You sound angry for no reason