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

[joe camel smooth]

i just youtubed it

i dont do upright rows due to fear of shoulder injury so i probably would avoid these

but ive been kinda intrigued by crossfit type stuff

i wish i could go to an nfl camp or something and get really explosive and lean

 

[al audi]

Originally Posted by JOE CAMEL SMOOTH

i just youtubed it

i dont do upright rows due to fear of shoulder injury so i probably would avoid these

but ive been kinda intrigued by crossfit type stuff

i wish i could go to an nfl camp or something and get really explosive and lean

bro

this has always been one of my dreams

one summer alone and youd have the physique you always wanted

 

[ag 47]

Originally Posted by ItsGettinHot

Originally Posted by Gmills23

ItsGettinHot wrote:

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memphisboi55 wrote:

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Joshuatree2192 wrote:

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bLaZ3n wrote:

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bLaZ3n wrote:

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IICEMAN83 wrote:

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Dont really care for powders but thought you guys may find this useful




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That is a VERY good deal.. reviews?

Yes FITRX ships pretty fast. Usually order on Sunday and I'll have my product by Weds.sometimes Thursday. My only problem with them is
they use Fedex. When I not at home,they leave my order on my front door instead of the lease office like every other shipping company

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Basically, avoid any fruit flavors.





You guys mixing with Milk or Water?


The tropical punch with water is

Anyone take Casien Protein? Thinking about adding it as a before bed shake. so far Im taking 1 scoop of Whey upon waking and 2 scoops PWO


Adding 1 more before bed good or bad if im trying to cut?




Oh yeah. I mix everything with milk. Forgot.





What would you guys say is a top of the line protein? I like the Gold Standard. My roommate is a big Syntha 6 fan,
what do yall think about that? The ones that include a variety of proteins.

 

[vancity74]

Originally Posted by JOE CAMEL SMOOTH

i just youtubed it

i dont do upright rows due to fear of shoulder injury so i probably would avoid these

but ive been kinda intrigued by crossfit type stuff

i wish i could go to an nfl camp or something and get really explosive and lean

You're scared of shoulder injury? It anything, it's your lower back you should be worried about. You can only imagine what happens to your form whenyou're doing 40 of these in a row..

 

[joe camel smooth]

Originally Posted by Al Audi

Originally Posted by JOE CAMEL SMOOTH

i just youtubed it

i dont do upright rows due to fear of shoulder injury so i probably would avoid these

but ive been kinda intrigued by crossfit type stuff

i wish i could go to an nfl camp or something and get really explosive and lean

bro

this has always been one of my dreams

one summer alone and youd have the physique you always wanted

yeah you would come out of there a monster. really strong, lean, insane cardio ...... damn

Originally Posted by Vancity74

Originally Posted by JOE CAMEL SMOOTH

i just youtubed it

i dont do upright rows due to fear of shoulder injury so i probably would avoid these

but ive been kinda intrigued by crossfit type stuff

i wish i could go to an nfl camp or something and get really explosive and lean

You're scared of shoulder injury? It anything, it's your lower back you should be worried about. You can only imagine what happens to your form when you're doing 40 of these in a row..

yeah shoulder, i posted back in the 1st volume about the dangers of upright rows.

as for lower back i could probably handle it, i always have deadlifted a lot so it has definitely toughened up.

 

[al audi]

Joe i would actually pay for that, throw in food and housing for the summer and lemme train with the miami dolphins.

do they still have MJ b ball camp?

i think back in the day they did right?

 

[matt53]

Originally Posted by Al Audi

Joe i would actually pay for that, throw in food and housing for the summer and lemme train with the miami dolphins.

do they still have MJ b ball camp?

i think back in the day they did right?

they still do the flight school in vegas

 

[joe camel smooth]

yeah i would too, in fact when i get older if the $$ is right i would def pay an nfl/ex-nfl trainer to get me to that level

i know they have some mj dream camp thing for adults, it costs a LOT it's basically for rich old dudes i think.

btw speaking of nfl

vernon davis is yoooked up

 

[grimey]

im starting to feel like a slob yo...

 

[keithsweatsjordans]

Originally Posted by JOE CAMEL SMOOTH

thinking of trying a 3 or 4 day full body type split

Monday
Incline Press 5x5-7
Bent-Over Row 5x5-7
Clean and Press 5x5-7
Squat 5x5-7
Barbell Curl 5x5-7
Abs 3x12-15

Wednesday
Cross-Bench DB Pullover 4x10-15
Wide-grip Pull-Up 4x10-15
Overhead Squat 4x10-15
OR DB Lateral Raise 4x10-15
Sissy Squat 4x10-15
Forearm work 4-6x12-20

Friday
Chest Dip 4x8-12
Power Clean/High Pull 5x5
OR Stiff-Legged Deadlift 5x5
Behind-the-Neck Press 4x8-12
Front Squat 4x8-12
Decline Triceps Extension 4x8-12
Calves 3-4x12-20




something like this


not sure about the no deadlifts in there tho

I like this workout, think I'm gonna use it since I'm looking for more of a full body split than isolation as I did for a while. Couple questionsthough, if I wanna do deadlifts, what day do you suggest I incorporate it? Also, what does a decline tricep extension entail exactly?

 

[joe camel smooth]

no clue, i picture it as a skullcrusher on a decline bench.

im probably sub in cg bench for it anyway.

as for deads....not sure. wed is the lightest day easily so it would make sense there. BUT the whole point of the program is to have a light day in between monand fri in order to recover/grow, so deads might actually impede your progress if done on wed.

 

[carlos tevez]

Originally Posted by Al Audi

Originally Posted by JOE CAMEL SMOOTH

i just youtubed it

i dont do upright rows due to fear of shoulder injury so i probably would avoid these

but ive been kinda intrigued by crossfit type stuff

i wish i could go to an nfl camp or something and get really explosive and lean

bro

this has always been one of my dreams

one summer alone and youd have the physique you always wanted

This is one of my dreams as well

Just do explosive lifting and training and eating all summer...get amazing results in 2 months.

 

[Nujavez]

Finally starting to see some abs.. atleast the top part when I flex lol. Also really feeling my core starting to get worked out when I do "heavysquats".

 

[xdoeboix]

For the people who rock with Gaspari Nutrition, nutraplanet has an additional 10% coupon(PRO10) to the items they have... They already discounted the items 20%so an extra 10% makes the deal sweeter... Free FedEx shipping also...

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Super Pump 250 1.76 lb $23.72 shipped
SizeOn 2.84 lb $25.16 shipped

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[everydaykicks]

Originally Posted by EveryDayKicks


what are y'all listening to in the gym? I need some new workout music

 

[al audi]

"big is out, lean is in, ($*$ juiceheads."-mike the situation.

 

[Nujavez]

when I do cardio in the gym.. i be listening to that WizKhalifa - Say yeah

 

[laced up jordans]

Opinions on:

www.muscleandfitnesstrainer.com

?

They set up a week by week workout routine, setup your goals and fat loss accomplishments, what to eat, etc.

Any other sites just like it?

 

[jbsb1989]

wawaweewa wrote:

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JBSB1989 wrote:

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Yo! I need some help.

Ive been working out for a little over 2 years and in the recent months I have finally been able to bench press 100lb. dumbbells.

Problem is Ive hit a plateau and cant push 105lb. dumbbells. I started to rep 100's 4x a set now im up to 12x a set but I cant hit 105's. Is it to much strain on my wrists?

Im starting to have the same problem with my regular bench press im stuck maxing out at 275

(i can add 5lb plates but not 10lb)

Insight?

How much do you weigh? Do you get help getting the first rep up on DB presses? What's your poundage lay out like for sets ( more like 80, 90, 100 or 90, 95, 100?).


Most likely a combination



I weigh 185. I dont get help on the first rep unless im on my last set. And my sets are more like 85 95 100. Im trying to make that jump to 105 but cant.

 

[laced up jordans]

http://www.muscleandfitne...uide/training/269?page=1

Beginners 4-Week workout from Muscle & Fitness

 

[dumbout227]

Originally Posted by Sais 9mm

started this this week.
Something different from the 5x5s i was doing before


Monday - Chest and Forearms
Exercise to be performed in order



1. Bar or Incline Smith Machine Press or Incline DB press - 4 sets 10-12 reps

2. Flat dumbbell press or Flat Bench- 4 sets 10-12 reps

3. Peck Deck/Cable flys or DB flys - 4sets 10-12 reps - smooth and controlled motions

4. Machine Incline Press 4 sets 10 to 12 reps - Squeeze 1 second each rep

5. Reverse curls 3 sets 10 to 12 reps

6. Crunches - 3 sets 25 reps

7. Leg raise - 3 sets 25 reps








Tuesday - Back and Hams
Exercise to be performed in order



1. Shoulder width Pull downs to the front - 4 sets 10-12 reps

2. Under hand bent over barbell 4 sets 10-12 reps

3. 1 arm dumbbell rows - 4 sets 10-12 reps

4. Seated Cable Rows 3 sets 10-12 reps - Squeeze 1 second each rep

5. Dead Lift from the floor -4 sets 8 reps -

6. Seated Leg Curls 4 sets 10 to 12 reps

7. Lying Leg curl - 4 sets 10-12 reps

8. Standing Leg Curls 3 sets 10-12 reps



Wednesday - Shoulders
Exercise to be performed in order



1. Seated Dumbbell Press or seated smith machine front press 4 sets 10 - 12 reps (no rear/standing presses

2. Seated side lateral raise - 4 sets 10- 12 reps

3. Bent over rear delt fly - 4 sets 10 - 12 reps - smooth and controlled motions

4. Upright rows 3 sets 10 - 12 reps (Down with a slow motion - like doing the most muscular pose)

5. DB Shrugs 3 sets 10 - 12 reps

6. Standing Calves - 5 sets 10-12 reps

7. Crunches - 3 sets 25 reps

8. Reverse crunches - 3 sets 25 reps









Thursday - Arms
Exercise to be performed in order



1. Standing Barbell Curls - 4sets 10-12 reps

2. Alternate DB seated curls 4sets 10-12 reps

3. One arm Preacher curls (on a 90 degree angle) 4 sets 10-12 reps

4. Hammer curls - 3 sets 10-12 reps

5. Triceps Press down with V bar or Rope - 4 sets 10-12 reps

6. Skull crushers or one arm DB extension - 4 sets 10-12 reps

7. Close grip Bench press (hold hands about 6 inches apart - 4 sets 10 - 12 rep

8. Seated Calves -- 5 sets 10-12 reps

9. Standing Calves - 3 sets 10 - 12 reps





Friday - Legs
Exercise to be performed in order-



Leg extension- 4 sets 10-12 reps

Leg press (feet 10 inches apart only) --4 sets 10-12

Back Squats 4 sets 10 to 12 reps

Hack Squats or Sissy Squats- 4 sets 10 to 12 reps

Seated Calves -- 5 sets 10-12 reps

Standing Calves - 3 sets 10 - 12 reps


Hotmail: Powerful Free email with security by Microsoft. Get it now.

Its lookin like I may give this a try. My workout needs to change, I have become to accustomed to it. Any advice on how much cardio I should door could do and what days I should do it? I'm a big fan of jump rope.

 

[23legacy45]

How's this for a leg routine? I'm trying to gain 2-3 inches so I can dunk, getting pretty close now.

4x8 squats
4x10 leg presses
3x30 calf raises
then either
a)lunges with db's
b)3x10 1 legged leg press

 

[keepzdasneakz]

Guess who just made it to the triple digit dumbbell press club?

repped out 7 (@100lb) with a spotter.

 

[sais 9mm]

Originally Posted by dumbout227

Originally Posted by Sais 9mm

started this this week.
Something different from the 5x5s i was doing before


Monday - Chest and Forearms
Exercise to be performed in order



1. Bar or Incline Smith Machine Press or Incline DB press - 4 sets 10-12 reps

2. Flat dumbbell press or Flat Bench- 4 sets 10-12 reps

3. Peck Deck/Cable flys or DB flys - 4sets 10-12 reps - smooth and controlled motions

4. Machine Incline Press 4 sets 10 to 12 reps - Squeeze 1 second each rep

5. Reverse curls 3 sets 10 to 12 reps

6. Crunches - 3 sets 25 reps

7. Leg raise - 3 sets 25 reps








Tuesday - Back and Hams
Exercise to be performed in order



1. Shoulder width Pull downs to the front - 4 sets 10-12 reps

2. Under hand bent over barbell 4 sets 10-12 reps

3. 1 arm dumbbell rows - 4 sets 10-12 reps

4. Seated Cable Rows 3 sets 10-12 reps - Squeeze 1 second each rep

5. Dead Lift from the floor -4 sets 8 reps -

6. Seated Leg Curls 4 sets 10 to 12 reps

7. Lying Leg curl - 4 sets 10-12 reps

8. Standing Leg Curls 3 sets 10-12 reps



Wednesday - Shoulders
Exercise to be performed in order



1. Seated Dumbbell Press or seated smith machine front press 4 sets 10 - 12 reps (no rear/standing presses

2. Seated side lateral raise - 4 sets 10- 12 reps

3. Bent over rear delt fly - 4 sets 10 - 12 reps - smooth and controlled motions

4. Upright rows 3 sets 10 - 12 reps (Down with a slow motion - like doing the most muscular pose)

5. DB Shrugs 3 sets 10 - 12 reps

6. Standing Calves - 5 sets 10-12 reps

7. Crunches - 3 sets 25 reps

8. Reverse crunches - 3 sets 25 reps









Thursday - Arms
Exercise to be performed in order



1. Standing Barbell Curls - 4sets 10-12 reps

2. Alternate DB seated curls 4sets 10-12 reps

3. One arm Preacher curls (on a 90 degree angle) 4 sets 10-12 reps

4. Hammer curls - 3 sets 10-12 reps

5. Triceps Press down with V bar or Rope - 4 sets 10-12 reps

6. Skull crushers or one arm DB extension - 4 sets 10-12 reps

7. Close grip Bench press (hold hands about 6 inches apart - 4 sets 10 - 12 rep

8. Seated Calves -- 5 sets 10-12 reps

9. Standing Calves - 3 sets 10 - 12 reps





Friday - Legs
Exercise to be performed in order-



Leg extension- 4 sets 10-12 reps

Leg press (feet 10 inches apart only) --4 sets 10-12

Back Squats 4 sets 10 to 12 reps

Hack Squats or Sissy Squats- 4 sets 10 to 12 reps

Seated Calves -- 5 sets 10-12 reps

Standing Calves - 3 sets 10 - 12 reps


Hotmail: Powerful Free email with security by Microsoft. Get it now.

Its lookin like I may give this a try. My workout needs to change, I have become to accustomed to it. Any advice on how much cardio I should do or could do and what days I should do it? I'm a big fan of jump rope.

Yeah same with me I was doing 5 x 5 workouts for like months off and on and everytime I went back I would do the same thing. It did help me get stronger when Iwas steady at it. My optimum bench was 5x5 with 225 and I did 275 2x . This wasn't really helping my body out though as far as looks. That was when I wasjust 5 x 5 everything and jumping rope every other day. I know this has been frowned down upon but my abs popped the most when after a workout I'd go tothe track jog 3 miles then come home and do 8 minute abs. The succession had my abs cut up. This was my body when I was doing that regimine. chicken legsthough. Now i'm trying to even everything out

With this regimen I lowered weight on all my excercises basically and I'm sore as hell. The person who gave me this is a competitive bodybuilder so I'mgoing to give it a try for a month. I wish there was a plan that I could follow with only complex moves though.

 

[oneforall]

What you recommend for my workout? I'm not a beginner though i havent been working out because i was injured for about 3 months. My body fat is super lowand now i'm skinny +%$ hell even when i eat like mad.