Jump to content
Search In
  • More options...
Find results that contain...
Find results in...
podrido

the un official workout thread

Recommended Posts

This forum is supported by the 12ozProphet Shop, so go buy a shirt and help support!
This forum is brought to you by the 12ozProphet Shop.
This forum is brought to you by the 12oz Shop.

wait for sales or gold card week dummy.

 

$300 a month? I spend at most a hundred a month.

Share this post


Link to post
Share on other sites
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

 

You are doing alot of sets, 4 to 5 where I would do 4 max. What kind of rest time do you take between sets?

I have a feeling Im resting too long, I got into the habit of resting up to 2 mins while training for strength, 4-6 reps.

Share this post


Link to post
Share on other sites

I do at least 75% of this 4-5 times a week.

 

100 jumping jacks

100 crunches

100 sit ups

100 push ups

25 incline push ups

3 sets of 12 on the bench

3 sets of 12 on the bench 45 degree angle

3 sets 0f 12 wide bench press

2 sets of 12 military press

2 sets of 12 behind the neck press

2 sets of 15 french curl

2 sets of 10 curls

2 sets of 12 pull ups

and an hour or two every few days on the skateboard

 

 

and Im trying to find an indoor pool to do laps in, but Im lazy.

Share this post


Link to post
Share on other sites

what are the best supplements/foods to eat before a workout to provide the best amount of energy?

 

And what is best to take after a workout? I usually drink a protein shake immediatley afterwards..

 

And as a newbie.. are there any good sites that show examples of many of these types of lifts you guys are doing? I've only been working our for a few months, and im learning everything on my own... I have absolutly no idea what most of these lifts look like, and how to do them correctly.

Just like most guys who start lifting.. I'm mainly aiming towards arms/shoulders/back. Any suggestions on the most effeciant routine i could do?

Share this post


Link to post
Share on other sites

i used to lift a little, but then my parents made the astute observation that i looked like a body builder.. not cool on a girl...i had a whole routine.. legs were most def the strongest.. like 300 something lbs for my leg press and like 150lbs for calves.. wasnt too bad for a girl.

 

right now im pretty sedentary, school ruins my schedule but i used to be a gym health nut.

 

in the summer i run.. but i need to stop making excuses.

 

 

 

PS whats up podrido.. :)

Share this post


Link to post
Share on other sites
what are the best supplements/foods to eat before a workout to provide the best amount of energy?

 

And what is best to take after a workout? I usually drink a protein shake immediatley afterwards..

 

And as a newbie.. are there any good sites that show examples of many of these types of lifts you guys are doing? I've only been working our for a few months, and im learning everything on my own... I have absolutly no idea what most of these lifts look like, and how to do them correctly.

Just like most guys who start lifting.. I'm mainly aiming towards arms/shoulders/back. Any suggestions on the most effeciant routine i could do?

 

 

http://www.hyperstrike.com has some nice plans and vids, etc to help you out.

 

 

free.

 

 

protein shake about 40 minutes before workout and right after. good shit.

Share this post


Link to post
Share on other sites
You are doing alot of sets, 4 to 5 where I would do 4 max. What kind of rest time do you take between sets?

I have a feeling Im resting too long, I got into the habit of resting up to 2 mins while training for strength, 4-6 reps.

 

 

at this point it takes a retarded amount of sets/weight to fatigue my muscles

 

strength resting is 1-3 minutes rest

regular is 30-45 seconds

 

haha i also do 5 sets of shrugs because i can shrug 655lbs 6 times on my last set, ha.

 

the first set is usually also a nice lil warm up.

 

typical flat bench is like 225 - 275 - 315 - 355

Share this post


Link to post
Share on other sites

i saw something on DTMS the other day about a supermax prison with a weightlifting competition. one black guy was deadlifting 650 lbs. fucking insane.

Share this post


Link to post
Share on other sites

btw: i have seen this guys wife naked and kicked him out of a place of business

for something (yes, i kicked him out. i was nice about it, so was he)

 

bigbill3.jpg

Share this post


Link to post
Share on other sites
14073-PVW-scheidler-d-04.jpg

this dude was in rehab with me, and is going to start me up weight training this week. hopefully he'll get me on some sort of regiment that will help turn my lean into mean.

 

 

what'd he do to end up in rehab? coke?

Share this post


Link to post
Share on other sites

13066-PVW-scheidler-d-01.jpg

i feel super akward hanging out with him in public... tonight we went to grab burritos for dinner and everyone was staring at us prolly thinking "what the fuck kinda wierd combo is this" with my tall lean (not really skinny anymore) ass, and mr. muscle. the odd couple for real.

Share this post


Link to post
Share on other sites

that is creepy looking. too many veins showing. looks like his veins might jump at a hypo, beat it up, and then take its drugs, leaving it to cry in the gutter listening to at the drive-in

Share this post


Link to post
Share on other sites
he shoots oxycontin. like many other body builders, he was already injecting steroids i.m. and sub-q, then moved over to i.m. nubain and eventually i.v. oc use. i guess it's pretty common place amongst body builders.

 

 

i imgine OC's are pretty attractive to weightlifters. never thought about it, but it makes sense.

Share this post


Link to post
Share on other sites

he quit for a few months, but tonight at dinner he was nodding off all crazy and had his fanny pack on, which i know means he's got his needles and shit with him, then we stopped at a gas station to get some drinks, and he was in the bathroom for like 10 minutes, then came out all crazy eyed. so yeah, it sucks that he still shoots up... but you know, what can you really do? he'll eventually wise up to the fact that what he's doing is counter-productive to his weight training. at least i hope he does, i've seen too many friends fuck up over some opiates.

Share this post


Link to post
Share on other sites
he quit for a few months, but tonight at dinner he was nodding off all crazy and had his fanny pack on, which i know means he's got his needles and shit with him, then we stopped at a gas station to get some drinks, and he was in the bathroom for like 10 minutes, then came out all crazy eyed. so yeah, it sucks that he still shoots up... but you know, what can you really do? he'll eventually wise up to the fact that what he's doing is counter-productive to his weight training. at least i hope he does, i've seen too many friends fuck up over some opiates.

 

 

ok, see, this is where i can agree with soup on the weightlifting is gay thing. fannypacks.

 

 

 

 

i've also seen many friends hurt themselves due to opiates. esp oc's.

Share this post


Link to post
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.


×
×
  • Create New...