podrido 28 Posted February 23, 2007 so i decided to like start a thread dedicated to your dedication on working out or whatever workout cardio crap lipo suction u might be doing. maybe this can be a thread so people can ask stupid questions about how to not be so fat as well. also this could be a thread where you fags post some workout routines you might think are great, for building mas or getting tone. etc etc so any who this would be my weekly workout i'm still a light weight so i wont ridicule myself by posting how much weight im pushing. 20 minute cardio every work out day 1 squats (gluts)(hamstrings)(quads) front leg lifts (gluts)(quads) leg extensions back leg lifts (gluts)(hamstrings) leg curls leg raises (midsection) abs (midsection) calfs day 2 ninja pushups military press (shoulders) shrugs (rhomboids)(traps) calfs w bench bar (calves) lateral raises like flying with dumbells (shoulders) leg raises (midsection) abs (midsection) day 3 chinups (lats) dead lift (hamstrings)(lowerback) bent over row (lats)(rhomboids) preacher curls (biceps) hammer curls (biceps)(forearms) leg raises (midsection) abs (midsection) calfs day 4 push ups (chest) test press bench press (chest) flys (chest) skull crushes (triceps) standing triceps curls (triceps) leg raises (midsection) abs (midsection) calfs (calves) day 5 rest day day 6 lunges (gluts)(hamstrings)(quads) leg raises (midsection) abs (midsection) calfdips (calves) day 7 ninja pushups military press (shoulders) shrugs w beanch bar (rhomboids)(traps) calfs w bench bar (calves) lateral raises (shoulders) leg raises (midsection) abs (midsection) day 8 chinups (lats) dead lift (hamstrings)(lowerback) bent over row (lats)(rhomboids) preacher curls (biceps) hammer curls (biceps)(forearms) leg raises (midsection) abs (midsection) calfs day 9 push ups (chest) test press bench press (chest) flys (chest) skull crushes (triceps) standing triceps curls (triceps) leg raises (midsection) abs (midsection) calfs (calves) day 10 rest day then i re do the whole shit anyone know a better routine i can do where i dont have to work out fucking 6 days a week and still get the same results? Share this post Link to post Share on other sites
groyn shmoyn 81 Posted February 23, 2007 i get out of bed every morning. i feel accomplished. Share this post Link to post Share on other sites
seeking 253 Posted February 23, 2007 im sure gliko's writing a book right now. Share this post Link to post Share on other sites
heavyLox 17 Posted February 23, 2007 gliks work out tape. Share this post Link to post Share on other sites
Module X 1 Posted February 23, 2007 http://www.musclephotos.com/simi5.jpg ^This man was my fitness mentor at one point, no joke. Your routine looks alright, but it depends on your goals. One thing to keep in mind is to switch up which exercises you're doing every now and then, if you adhere to one strict routine all the time your body will get used to it and results will decrease. I used to lift 5 days a week for like 1.5-2 hours each day, but I'm a lot lazier now. I just try to maintain muscle mass, then when summer rolls around I try to bulk up as much as I can. Share this post Link to post Share on other sites
the_gooch 434 Posted February 23, 2007 squats are where it's at! so many people neglect doing them. i've slacked on the gym lately. i need to make a return soon. btw: this is a great book to own! Share this post Link to post Share on other sites
lord_casek 1,090 Posted February 23, 2007 been lifting for a minute now. my routine is a pretty simple one. Monday/Wednesday/Friday - morning Chest and back in the morning Chest bench press- 1 warm up set then 4 sets of 6-8 reps (to failure) Incline bench-1 warm up set then 4 sets of 6-8 reps Dumbbell Flys-1 warm up set then 4 sets of 6-8 reps Back Muscle Wide Grip chin ups- get to 40 reps as many sets necessary Close Grip chin ups- get to 40 reps Seated lat pull downs- 1 warm up set then 4 sets 6-8 reps Evening Workout Thighs Squats- warm up set, then 4 sets 6-10 reps Hack Squats-warm up set, then 4 sets 6-10 reps Leg extensions- warm up set, then 3 sets 10 reps and on last set do a stripping or strip set Leg curls- warm up set then 4 sets 6-8 reps Straight leg dead lift- warm up set then 4 sets 6-8 reps Calves Standing calf raises (on stair or floor)- 4 sets of 50 Calf raises on seated machine or standing machine- 5 sets of 10 Tuesday/Thursday/Saturday Upper arms triceps and biceps standing curls- warm up set then 4 sets 6-8 reps Hammer curls- warm up set then 4 sets 6-8 reps Alternating dumbbell curls- warm up set then 4 sets 6-8 reps Triceps cable pushdown- warm up set then 4 sets 6-8 reps Skull crushers (French press)- warm up set then 4 sets 6-8 reps Dips (off bench)- max out for 3 sets Shoulders Dumbbell press - warm up set then 4 sets 6-8 reps Lateral dumbbell - warm up set then 4 sets 6-8 reps front dumbbell lift -warm up set then 4 sets 6-8 reps bent over dumbbell lateral -warm up set then 4 sets 6-8 reps Forearms Wrist Curls- 5 sets of 10-12 reverse wrist curls- 5 sets of 10-12 hand squeeze- max out 3 times front and back Share this post Link to post Share on other sites
GLIK$ 127 Posted February 23, 2007 Bulk Cycle Day 1: Incline Bench Press Barbell (focus) 5 sets 8-12 reps Incline Bench Press Dumbbell (focus) 4 sets 10-15 reps Heavy Flat Bench Barbell 4 sets 12-10-8-5 reps Decline Bench Barbell 4 sets 10-12 reps Standing Hi Cable Pressdowns 3 sets 8-10 reps Standing Low Cable Flys 4 sets 10-12 reps Core Strength Training Day 2: Seated Behind Neck Tricep Extentions Dumbbell 4 sets 8-12 reps Standing Wide-gripped Tricep Pressdowns 4 sets 8-12 reps Close grip Bench Press 3 sets 8-12 reps Superset Single Arm Hi Pulley pressdowns 3 sets 15-20 reps Reverse Single Arm Hi Pulley pressdowns 3 sets 10-15 reps Standing Dumbbell full rotation curls 5 sets 8-10 reps Constant tension Preacher Curls 3 sets 10-12 reps One arm cable concentration curls 4 sets 10-15 reps Straight Olympic Bar curls 3 sets 8-10 reps Hammer curls 4 sets 10-12 reps *Emphasis on fully contracting the muscles in each set. Day 3: Wide Grip Lat Pulldowns 5 sets 10-12 reps Reverse Close grip lat pulldowns 4 sets 10-12reps Assisted Pull ups 4 sets 15-20 reps Superset Seated Row 3 sets 12-15 reps Hammer Row 3 sets 10-12 reps Bent Row 3 sets 10-12 reps One arm rows 4 sets 8-10 reps Core Strength Training Day 4: Heavy Shrugs 5 sets 15-12-10-8-6 reps Dumbbell Shrugs 3 sets 12-15 reps Upright Rows 4 sets 8-12 reps Front Raises 4 sets 10-15 reps Lateral Raises 4 sets 10-15 reps Bent Raises 4 sets 10-15 reps Shoulder Press Machine or Free weight 3 sets 6-10reps Day 5: Heavy Squat 5 sets 12-10-8-6-3 reps Leg Press 5 sets 8-12 reps Leg Extensions 3 sets 8-10 reps Leg Curls 5 sets 10-15 reps Calf Raises 6 sets 15-20 reps Core Strength Training Share this post Link to post Share on other sites
lord_casek 1,090 Posted February 23, 2007 glik0: what was that shit you recommended? wasn't muscle milk, but something similar. Share this post Link to post Share on other sites
GLIK$ 127 Posted February 23, 2007 for someone in your position youre definitely gonna wanna go with the muscle milk homie Share this post Link to post Share on other sites
veintiocho 60 Posted February 23, 2007 on week 6 of the Couch to 5k running plan. This shitty weather isn't helping much either...:heated: Share this post Link to post Share on other sites
the_gooch 434 Posted February 23, 2007 muscle milk is the shit! Share this post Link to post Share on other sites
podrido 28 Posted February 23, 2007 dam glik i cant understand half the shit you're talkin about in your workout. but im just a noob to this. i work out solo at my crib free weights and i dont really have too much help. with some exceptions. i heard muscle milk was good shit Share this post Link to post Share on other sites
"inkie" 6 Posted February 23, 2007 muscle milk is shit! Correctomundo Share this post Link to post Share on other sites
GLIK$ 127 Posted February 23, 2007 http://www.bodybuilding.com/store/ids/new.html 25g protein in one 3 oz serving Share this post Link to post Share on other sites
podrido 28 Posted February 23, 2007 yo how many of those would u say you drink in one day gliko. Share this post Link to post Share on other sites
GLIK$ 127 Posted February 23, 2007 also my supplementation, despite the 12oz belief that anyone who works out, is big, and isnt a flabby lil douchebag does steroids: GNC MegaMen Sport Multi-V MuscleTech naNOx9 Chromium Picolate 200mcg The New Whey previously posted and GNC 100% Whey Protein Share this post Link to post Share on other sites
dirtydoses 255 Posted February 23, 2007 badger milk 1 Share this post Link to post Share on other sites
GLIK$ 127 Posted February 23, 2007 yo how many of those would u say you drink in one day gliko. 3 of those 2 20g whey shakes probably 24oz chicken so about 200g protein daily Share this post Link to post Share on other sites
GLIK$ 127 Posted February 23, 2007 max power lifts as of 2/20 Bench Press: 415 1 rep Squat: 535 1 rep Deadlift (pre-injury): 515 1 rep Leg Press: 960lbs 1 rep Standing Shoulder Push Press: 245 1 rep Clean: 245 1 rep Share this post Link to post Share on other sites
Module X 1 Posted February 23, 2007 The chocolate flavored GNC whey protein gave me some raunchy gas. Share this post Link to post Share on other sites
BUNBUNBIGGY 10 Posted February 23, 2007 Should i get my crooked collarbone fixed before workout again? Share this post Link to post Share on other sites
BloodKlot 0 Posted February 23, 2007 red bull masturbate smoke repeat Share this post Link to post Share on other sites
lord_casek 1,090 Posted February 23, 2007 for someone in your position youre definitely gonna wanna go with the muscle milk homie someone in my position? bigger than before, you mean? because i am. and no, i don't think it was muscle milk, i think you said "tiger" something or another. wish i had that group of PM's where you gave me all of those tips. 12oz needs google-esque servers ala gmail (2 gigs storage) Share this post Link to post Share on other sites
lord_casek 1,090 Posted February 23, 2007 The chocolate flavored GNC whey protein gave me some raunchy gas. protein shakes and l-arginine usually hit me pretty well. my intake is pretty haphazzard these days. 3 protein shakes a day, irregualr breakfast (could never get into breakfast) reg lunch reg dinner. Share this post Link to post Share on other sites
