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

[itzbooranss]

I hope people realize it takes YEARS for dudes like that to get a physique comparable to his. It doesnt take 6 months to a year but 3-4 years. (Unless you're on them 'roids.)

 

[supersaiyan415]

im familiar with plitt but 

 at that resume. ive done jack compared to him.

 

[christonic]

How many days/hours a week do you guys work out?

 

[al audi]

Originally Posted by SuperSaiyan415

im familiar with plitt but 

 at that resume. ive done jack compared to him.

Greg was born and raised in the Baltimore, Maryland area, and was not only a natural athlete, but also someone who excelled across the board. For example, Greg was a varsity athlete for football, wrestling, and golf. Over the course of his high school years, he became an All American high school wrestler

two times. His senior year, he was Maryland State Champ and #2 in the entire U.S. for the 189 pound class.
Greg was a Golf Club Champion, and he managed a hole in one and a four handicap. He also graduated with a 4.0GPA, earned $20,000 a summer by owning his own landscaping business with 5 employees, became and expert furniture craftsman, and worked in the seafood business and various country clubs in the golf pro shop. Because of his stellar high school record, several other top-notch schools actively recruited Greg.

Greg always wants to challenge himself, and he wanted to serve his nation as well as improve himself; thus he chose the United States Military Academy at West Point. While there, Greg was on the West Point Wrestling and Skydiving Teams. Via the latter, as well as his military career, he logged over 700 jumps, and earned a Pro Rating and D License.

Greg managed to graduate near the top of his class, and spent his next five years as an officer in the Army Rangers. Once out of Ranger school, Greg had stints at Fort Benning, Fort Bragg, South Korea, with the 3rdd US Infantry (The Old Guard), and as an honor guard and official escort to the President (where his duties included taking part in Reagan's funeral.)

Greg was certified in/as Airborne Combat, Air Assault, the Mortar Leader's Course, a Master Fitness Trainer, Combat Lifesaver, and retired in May 2005 as a Captain and Company Commander Of 180 people.
Greg was discovered on the streets of Washington DC while still in the army. Within weeks he was spending his off-duty time jetting off to various locations to do photo shoots and commercials. Greg's first big gig was when he appeared on the cover of Muscle and Fitness, and over the next two years he would appear on the cover and editorial pages of numerous magazines, in print and in Internet ads, including photos in: Instinct Magazine, Flaunt, Men's Fitness, Men's Health, FitnessRx for Men, Physical Magazine, American Health & Fitness, Exercise For Men Only, Men's Exercise, Men's Workout, Under Armour, Modell's Sporting Goods, and Skimpy.











guy is like perfect, im sorry but wth man..........

 

[everydaykicks]

I go 2 days on one day off, 4 days on one day off..

1.5-2 hours in the gym and that's including cardio

 

[supersaiyan415]

Originally Posted by Al Audi

Originally Posted by SuperSaiyan415

im familiar with plitt but 

 at that resume. ive done jack compared to him.

Greg was born and raised in the Baltimore, Maryland area, and was not only a natural athlete, but also someone who excelled across the board. For example, Greg was a varsity athlete for football, wrestling, and golf. Over the course of his high school years, he became an All American high school wrestler

two times. His senior year, he was Maryland State Champ and #2 in the entire U.S. for the 189 pound class.
Greg was a Golf Club Champion, and he managed a hole in one and a four handicap. He also graduated with a 4.0GPA, earned $20,000 a summer by owning his own landscaping business with 5 employees, became and expert furniture craftsman, and worked in the seafood business and various country clubs in the golf pro shop. Because of his stellar high school record, several other top-notch schools actively recruited Greg.

Greg always wants to challenge himself, and he wanted to serve his nation as well as improve himself; thus he chose the United States Military Academy at West Point. While there, Greg was on the West Point Wrestling and Skydiving Teams. Via the latter, as well as his military career, he logged over 700 jumps, and earned a Pro Rating and D License.

Greg managed to graduate near the top of his class, and spent his next five years as an officer in the Army Rangers. Once out of Ranger school, Greg had stints at Fort Benning, Fort Bragg, South Korea, with the 3rdd US Infantry (The Old Guard), and as an honor guard and official escort to the President (where his duties included taking part in Reagan's funeral.)

Greg was certified in/as Airborne Combat, Air Assault, the Mortar Leader's Course, a Master Fitness Trainer, Combat Lifesaver, and retired in May 2005 as a Captain and Company Commander Of 180 people.
Greg was discovered on the streets of Washington DC while still in the army. Within weeks he was spending his off-duty time jetting off to various locations to do photo shoots and commercials. Greg's first big gig was when he appeared on the cover of Muscle and Fitness, and over the next two years he would appear on the cover and editorial pages of numerous magazines, in print and in Internet ads, including photos in: Instinct Magazine, Flaunt, Men's Fitness, Men's Health, FitnessRx for Men, Physical Magazine, American Health & Fitness, Exercise For Men Only, Men's Exercise, Men's Workout, Under Armour, Modell's Sporting Goods, and Skimpy.











guy is like perfect, im sorry but wth man..........

SMH. Imagine trying to get at a female with this dude around. 

 

[andrew630]

Made a goal to try to hit 180 pounds on 5/31/2010. I started at 151 pounds (I'm 6'0). I started reading this thread about three months ago and I became pretty inspired. Now I'm at 167-168 pounds. It's been really tough breaking that 170 pound threshold. I need a new routine, but I'm happy with the progress I made so far.

 

[money making a]

Originally Posted by Al Audi

Originally Posted by SuperSaiyan415

im familiar with plitt but�

�at that resume. ive done jack compared to him.

Greg was born and raised in the Baltimore, Maryland area, and was not only a natural athlete, but also someone who excelled across the board. For example, Greg was a varsity athlete for football, wrestling, and golf. Over the course of his high school years, he became an All American high school wrestler

two times. His senior year, he was Maryland State Champ and #2 in the entire U.S. for the 189 pound class.
Greg was a Golf Club Champion, and he managed a hole in one and a four handicap. He also graduated with a 4.0GPA, earned $20,000 a summer by owning his own landscaping business with 5 employees, became and expert furniture craftsman, and worked in the seafood business and various country clubs in the golf pro shop. Because of his stellar high school record, several other top-notch schools actively recruited Greg.

Greg always wants to challenge himself, and he wanted to serve his nation as well as improve himself; thus he chose the United States Military Academy at West Point. While there, Greg was on the West Point Wrestling and Skydiving Teams. Via the latter, as well as his military career, he logged over 700 jumps, and earned a Pro Rating and D License.

Greg managed to graduate near the top of his class, and spent his next five years as an officer in the Army Rangers. Once out of Ranger school, Greg had stints at Fort Benning, Fort Bragg, South Korea, with the 3rdd US Infantry (The Old Guard), and as an honor guard and official escort to the President (where his duties included taking part in Reagan's funeral.)

Greg was certified in/as Airborne Combat, Air Assault, the Mortar Leader's Course, a Master Fitness Trainer, Combat Lifesaver, and retired in May 2005 as a Captain and Company Commander Of 180 people.
Greg was discovered on the streets of Washington DC while still in the army. Within weeks he was spending his off-duty time jetting off to various locations to do photo shoots and commercials. Greg's first big gig was when he appeared on the cover of Muscle and Fitness, and over the next two years he would appear on the cover and editorial pages of numerous magazines, in print and in Internet ads, including photos in: Instinct Magazine, Flaunt, Men's Fitness, Men's Health, FitnessRx for Men, Physical Magazine, American Health & Fitness, Exercise For Men Only, Men's Exercise, Men's Workout, Under Armour, Modell's Sporting Goods, and Skimpy.











guy is like perfect, im sorry but wth man..........

word

i went through all of his youtube vids on his page and was like wth can't he do? he's a real deal renaissance man


 that alpha male ideology

 

[i3]

Originally Posted by drock2010

Originally Posted by I3

Originally Posted by D723

I just did a basic strength programme.

Workout A:
- Squats
- Bench (bb)
- Inverted Row/Bent over row
- Push ups/Pec Dec
- Some sort of AB exercise - I like to do hanging leg raises/decline crunch

Workout B:
- Squats
- Military Press
- Deadlift
- Pull ups
- ABs

Add weight each workout if you like (thats what I did - got amazing results).. and yeah you're away, thats pretty much a full body workout 3x a week.

You might get bored of it, so cycle off it and do something else.  But really those main 4 big lifts are

So you do this 3 times a week? as in Workout A 3 times as well as Workout B 3 times? or A then B then A and thats 1 week of working out?

I started to get bored of the typical "body building routine" (1 muscle a day 1 time a week. 5 days a week) so I started doing
Chest/triceps
Back (upper/lower)
Shoulders/biceps
Legs (Quads, hamstrings, calves)

but now I wanna try something thats more about strength and I also NEED to start doing Ab workouts.

Sorry man, yeah, its Workout A, then B, then A, then B etc...

I used to do that 5 day split, 1 muscle a day, but meh.. I got more results doing this compound strength programme.  It really depends on your goals.  If you're wanting to body build, then a 5 day split with lots of isolation work is probably a good idea, but if you're after strength and functional performance, nothing beats the compound workouts.

You'll gain mass and strength.

Thats why for an athlete, there is no need in doing 3 types of bicep curls or tricep extensions..

 

[drock2010]

Originally Posted by I3

Originally Posted by drock2010

Originally Posted by I3

Originally Posted by D723

I just did a basic strength programme.

Workout A:
- Squats
- Bench (bb)
- Inverted Row/Bent over row
- Push ups/Pec Dec
- Some sort of AB exercise - I like to do hanging leg raises/decline crunch

Workout B:
- Squats
- Military Press
- Deadlift
- Pull ups
- ABs

Add weight each workout if you like (thats what I did - got amazing results).. and yeah you're away, thats pretty much a full body workout 3x a week.

You might get bored of it, so cycle off it and do something else.  But really those main 4 big lifts are

So you do this 3 times a week? as in Workout A 3 times as well as Workout B 3 times? or A then B then A and thats 1 week of working out?

I started to get bored of the typical "body building routine" (1 muscle a day 1 time a week. 5 days a week) so I started doing
Chest/triceps
Back (upper/lower)
Shoulders/biceps
Legs (Quads, hamstrings, calves)

but now I wanna try something thats more about strength and I also NEED to start doing Ab workouts.

Sorry man, yeah, its Workout A, then B, then A, then B etc...

I used to do that 5 day split, 1 muscle a day, but meh.. I got more results doing this compound strength programme.  It really depends on your goals.  If you're wanting to body build, then a 5 day split with lots of isolation work is probably a good idea, but if you're after strength and functional performance, nothing beats the compound workouts.

You'll gain mass and strength.

Thats why for an athlete, there is no need in doing 3 types of bicep curls or tricep extensions..

Yeah I'm in the gym to get stronger not really concerned about having a body like Jacob

I might try doing compound workouts. 3 days a week at the gym sounds good too.

 

[brettthejett]

Anterior Deltoids? I don't have any. What am I doing wrong?

 

[chicagos finest 23]

Brett try the arnold press with DBs

 

[thetrapezeswinger]

Question to the informed: I'm concerned about my push/pull ratios. I weigh 150. I rep about 180 on the bench, but only do about 125 on my 45 degree bent over rows. I also rep about 165 on my pull ups (attaching weights on me), but only 100 on my standing shoulder push press. I know everyone recommends a 1:1 ratio on these, or something close. I've always focused on the bench press and the pull up, and am just realizing my ratios are pretty out of wack. Am I asking for shoulder girdle injuries here? 

 

[brettthejett]

Yo... i've never heard anything about these ratios, but mine are definitely out of wack too... let me know if you come up with any answers that arent posted here.

also, I've been doing the arnold press after standing military presses... I dont feel its enough though. I do reverse pec dec flyes, but should I use dumbells instead??

 

[hombrelobo]

Must .... drink.. more.. water. Been lagging on that.

 

[dgk3188]

just checking in...

i started working out last august...just to get bigger. i was looking gooood man.

but now that im playing soccer and not really focusing on "bodybuilding" it's a bit depressing to see the changes my body is going thru by not lifting heavy.

all for the love of the game i suppose.

 

[drock2010]

Questions for you who take protein. When do you guys take it? I only take it after I workout (2 scoops) is that enough?

I know some people take some in the morning and after a workout and even sometimes before going to sleep but that seems pointless to me. Any advice or tips would help

 

[keepzdasneakz]

^ scoops is plenty. In fact it's 2 scoops too many IMO...we off that.

 

[melofan15]

Hopefully some of you guys can help me out with my diet..lately all I've been eating is fast food sometimes 2x a day for about a month 

I'm trying to revamp my diet completely, but I don't want to go on a drastic diet that I'll stop following 3 weeks in, I'm looking for a healthy plan that I can maintain in the long run. Any suggestions? I'm 5'9 180 btw

 

[BranchLifestyle]

Originally Posted by melofan15

Hopefully some of you guys can help me out with my diet..lately all I've been eating is fast food sometimes 2x a day for about a month 

I'm trying to revamp my diet completely, but I don't want to go on a drastic diet that I'll stop following 3 weeks in, I'm looking for a healthy plan that I can maintain in the long run. Any suggestions? I'm 5'9 180 btw

Step 1 to me is to cut out fast food, fried food, soda anything in that category bro.  
Step 2 is to start portioning your meals (ie smaller portions of what you usually eat)

 

[brettthejett]

I find that lately I only eat actual meat 3 or 4 times a week combined

eggs, milk, nuts, veggies, fruits, grains, whey, fish/flax oils....still getting 170g protein/day

 

[njcollector]

Diet is getting harder, it now feels like i'm starving myself. I'm going to up cal intake from 1,700 to 2k, still a deficit but not that much, idont know what im going to do though..any ideas?

How would i do the ratio? carb/fat/proteins...thanks bros.

 

[scshift]

Originally Posted by NjCollector

Diet is getting harder, it now feels like i'm starving myself. I'm going to up cal intake from 1,700 to 2k, still a deficit but not that much, idont know what im going to do though..any ideas?

How would i do the ratio? carb/fat/proteins...thanks bros.

If you feel like you really want to eat, distract yourself... play basketball, xbox with friends, whatever makes you really enjoy yourself so that you don't want to leave to eat.

 

[yankeephan87]

Is HIIT cardio after Legs day fine?

 

[durden7]

Little update...

6'0, 188.. 12.2% body fat  (take via BIA so that it for what its worth...)

5 rep maxes:

Bench:  240
Barbell  Row:  225
Pull Ups:  45
Squat:  290
Front Squat:  215
Deadlift: 335
Barbell Curl: 115
Dips:  70
Military Press: 155
DB Row:  100
Chin Ups:  30


Ehh..