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Unread 2009-07-11, 10:22 AM   #251
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Originally Posted by shaun y View Post
are you trying to get more size or are you trying to get more strength in your legs? i know you dont care what i have to say but free weights will do both of those for you far better than any machine will.

legs are a lot different than your other muscles. you dont need to do as many sets as with your smaller muscle groups. one thing i used to do when i was doing legs 2x a week for size and not strength so much was focus on either the quads or the hamstrings. for example 1st leg day of the week i would say have a really heavy squat workout, 3-4 sets of 8 or something similar, 5x5, 4x6, something like that, and i would have a medium-intensity hamstring lift, like RDL or goodmorning. on the 2nd leg day i would do really heavy deadlift or RDL and a medium-intensity squat-type workout, like a front squat or overhead squat. diversity is key!!!! once again i doubt you care what i say but legs were my best asset.

one last thing- calves and forearms are the two muscles where anything less than 12-15 reps a set will net you no growth. you need to raise your reps by at least 50% if you want them to grow

I'm going to dismiss this post, and hope it was directed at diamond star or something...

because i know what i'm doing, there is a reason for EVERYTHING i do...i don't need to up my calf routine because i have one early in the week that concentrates on high reps/low weight...about 2 months ago my calves were measuring 14 1/2" after my workouts...now, they are 15 1/8...so apparently i'm doing something wrong? And as far as my quads/hams, they are seperated, 3-4 days apart...i've put so much size on my legs in the past 2 months it almost seems impossible...so i think i'm on the right track...
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Unread 2009-07-11, 01:28 PM   #252
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sorry i thought you were complaining about your legs in the other thread.
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Unread 2009-07-11, 05:56 PM   #253
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sorry i thought you were complaining about your legs in the other thread.
he does whine about his legs alot, but that doesn't mean he isn't making progress and/or know what he's doing. he's just angry he wasn't blessed with naturally big legs.
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Unread 2009-07-11, 06:29 PM   #254
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i was at Lifetime for my chest day yesterday.

and the only way to do decline at TRCC is taking the decline bench over to the smith...which is fine, its what i do...
You lift at Lifetime?
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Unread 2009-07-12, 07:19 PM   #255
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Filthy Fifty: 50 pullups
50 boxjumps
50 1.5 pood kettlebell swings
50 lunges
50 knees to elbows
50 pushpress (bar)
50 burpees
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Unread 2009-07-13, 12:57 PM   #256
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You lift at Lifetime?


no, he was there as a guest
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Unread 2009-07-15, 06:09 PM   #257
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Bi's/Tris

Alt DB Curl:
1x10 @ 25lbs
1x8 @ 30 lbs
2x6 @ 35lbs
Drop set

EZ Bar Curl:
3x8 @ 70lbs
drop set

Preacher Curl:
3x12 @ 20lbs

Machine ezbar curl:
3x10 @ 35lbs
drop set

FST-7 High Cable Curl:
7x8-12 @ 10lbs

Reverse Grip Bench:
3x8 @ 155lbs

V-bar Pushdown:
3x10 @ 110
Drop Set

Tri Machine Pressdown:
3x10 @ 210lbs
drop set

Rope Overhead Ext (single):
3x12 @ 15lbs

arms=killed

lol@my pussy weight.
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Unread 2009-07-24, 07:29 AM   #258
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you guys should show me how to do half of these work outs. im just now getting interested in improving muscle mass. the only things im familiar with are your standard situp, pull up, push up, lunges, leg curls etc. i've actually never heard of half of those work out names.
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Unread 2009-07-24, 05:31 PM   #259
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Originally Posted by helldriver88 View Post
you guys should show me how to do half of these work outs. im just now getting interested in improving muscle mass. the only things im familiar with are your standard situp, pull up, push up, lunges, leg curls etc. i've actually never heard of half of those work out names.
these are all basic exercises bro, just read a magazine and get familiar with the terms.
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Unread 2009-07-24, 07:21 PM   #260
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Quote:
Originally Posted by helldriver88 View Post
you guys should show me how to do half of these work outs. im just now getting interested in improving muscle mass. the only things im familiar with are your standard situp, pull up, push up, lunges, leg curls etc. i've actually never heard of half of those work out names.
http://exrx.net/Lists/Directory.html

http://exrx.net/Lists/PowerExercises.html
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Unread 2009-07-27, 10:33 AM   #261
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they have a good selection of workouts with descriptions and flash examples
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Unread 2009-07-27, 12:02 PM   #262
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18 holes of golf in 110 degree weather?

I'll gym it up this week... but that's my Sunday workout.
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Unread 2009-07-27, 03:48 PM   #263
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i tried a 405 DL max on saturday... got it about 90% of the way up and brick walled myself, FML

granted that was with about 20 total hours of sleep last week and about 800-1000 calories in me that day, I'll try again in a week or so when i've had more sleep and more food
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Unread 2009-07-27, 04:37 PM   #264
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Originally Posted by Black-Top View Post
i tried a 405 DL max on saturday... got it about 90% of the way up and brick walled myself, FML

granted that was with about 20 total hours of sleep last week and about 800-1000 calories in me that day, I'll try again in a week or so when i've had more sleep and more food
what do you rep DL? i did it today after not doing it for a few weeks and currently hate myself for it, and i only did 3x8 with 235 lol

what time do you think you'll be there thursday? thats the next time i'm doing back and if you don't mind watching me do it to make sure my form is good, it'd be much appreciated.
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Unread 2009-07-27, 04:51 PM   #265
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Originally Posted by SomeRandomGuy View Post
what do you rep DL? i did it today after not doing it for a few weeks and currently hate myself for it, and i only did 3x8 with 235 lol

what time do you think you'll be there thursday? thats the next time i'm doing back and if you don't mind watching me do it to make sure my form is good, it'd be much appreciated.

he reps around 315 clean, 5x5...

and @ 3x8 235...you can do more then that!
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Unread 2009-07-27, 07:51 PM   #266
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Quote:
Originally Posted by Whitehybrid View Post
he reps around 315 clean, 5x5...

and @ 3x8 235...you can do more then that!
thats why i think i must be doing it wrong. you could help too, what time do you usually go nowadays?
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Unread 2009-07-28, 07:40 AM   #267
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Chest day. I've been doing 100% of my lifts with either dumbells or machines. Today I switched it up to straight bar. Yikes.......

Super Sets- Chest/Calves/Forearms

Set 1

Incline Bench

10x 135
8x 160
6x 185
4x 205
2x 225
1x 250

Seated Calf Raises

10x 1 plate
8x 2p
6x 3p
4x 4p
2x 5p
1x 6p

Seated Forearm Curls- Flat bench with straight bar and back of wrists on knees

10x 65
8x 95
6x 115
4x 135
10x 95
12x 65


Set 2

Decline Bench

10x 135
10 x 185
8 x 205
6x 225
4x 250
2x 275
1x 300

Standing Calf Raises- Alternating toes in/toes out.
10x 90
8x 100
6x 110
4x 120
2x 130
10x 90
10x 90

Standing Barbell Reverse Grip Wrist Curls

10x 20
10x 25
10x 30
10x 35
12x 30
12x 30
12x 30

Set 3

Flat Bench-feet up flat on the bench.

10x 185
10x 185
10x 185(number 10 was a bitch)
8.5x 185 (pain)
7x 185 (not much left in the tank here)

Leg Sled Calf Extensions- Alternating toes in, out, and straight

15x 3plates per side
10x 4pps
8x 5pps
6x 6pps
15x 3pps

Hammer Curls

10x 30
10x 35
10x 40
10x 45
10x 50

I did 5 more sets of 10@ 95lbs on an incline fly machine and threw in the towel.

The pace is pretty quick. Each superset should take no more than 4.5min, including any rest time/walking from point "a" to point "b".

Last edited by jwdb1fish; 2009-07-28 at 09:14 AM.. Reason: I don't know what I was thinking......
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Unread 2009-07-28, 10:15 AM   #268
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Quote:
Originally Posted by SomeRandomGuy View Post
what do you rep DL? i did it today after not doing it for a few weeks and currently hate myself for it, and i only did 3x8 with 235 lol

what time do you think you'll be there thursday? thats the next time i'm doing back and if you don't mind watching me do it to make sure my form is good, it'd be much appreciated.
i was repping 295 5x5 for a while but i started doing pyramids a few weeks back and have moved up to 315-335, considering my last max was 355 i've definitely seen gains, so 405 is just around the corner I may try again on thurs but I'm not sure yet

It's kind of hard to say when I'll be there on any given day, but I'll generally roll in anywhere between 5 and 630 or so, sometimes earlier but i will be doing back on thursday


Quote:
Originally Posted by SomeRandomGuy View Post
thats why i think i must be doing it wrong. you could help too, what time do you usually go nowadays?

that douche is a 24 hour bitchness member now, don't worry about him anymore lawl
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Unread 2009-07-28, 03:36 PM   #269
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Quote:
Originally Posted by Black-Top View Post


that douche is a 24 hour bitchness member now, don't worry about him anymore lawl



Chest:

DB Incline Bench:
4x8-10 @ 70's
SS
DB Incline Flye:
4x10 @ 22.5's

DB Flat Bench:
3x6-8 @ 80's
SS
BW Pushup's:
8
SS
DB Flye:
3x8 @ 25's

EZ Close Grip Incline Press:
3x10 @ 75lbs
SS
Machine Flye Press:
3x10 @ 60

FST-7 Cable Cross

Fin.
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Unread 2009-07-29, 02:02 AM   #270
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1600m @ 6:40

3 times through this superset:
pullups 5xBW
superset with
pushups 20xBW
superset with
situps 20xBW

"sprint" (lol) 400m @ 1:10

lots of stretching (about 9 inches from reaching full splits)

not bad for a fatty. BW is down to about 215 now.
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Unread 2009-07-29, 07:41 PM   #271
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BB bench
135 x 20
185 x 12
225 x 5
235 x 5
245 x 5

DB bench
100's x 5 x 5

DB incline
70's x 8
75's x 8
85's x 8

DB incline fly
45's x 8
50's x 8
55's x 8

Decline smith
3 pps - 3 x 10

Incline smith
2 pps - 3 x 10

Cable flys
25 lbs - 3 x 25
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Unread 2009-07-30, 08:34 AM   #272
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run 5.05 miles in 45:50

very hilly course i would like to think i could cut off 5 minutes if i ran it flat. but either way WOW that hurt.
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Unread 2009-07-30, 07:17 PM   #273
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chest/back day - got lasik two days ago so i wasnt feelin super hot, and ran out of preworkout last week

DB bench
10x80
10x85
6x90

Cable rows
10x160
10x170
10x180

Cable Fly
10x35
10x35
10x40

Lat Pulldown machine
10x140
10x150
10x160

DB incline
10x65
10x70
10x75

deadlift (with no black-top to guide my form)
3x10x265 (switched to over/under grip which helped a lot, plus getting laughed at by hybrid made me want to do it that much more)

lots of abs mixed in. no cardio until i buy a sweatband to make sure nothing gets in my eyes
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Unread 2009-07-30, 07:24 PM   #274
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I'm really focusing a lot on losing some fat weight right now, so my general workout regimen consists of what I consider to be fairly intense cardio.

Yesterday, I did 45 minutes of crosstraining program on the elliptical set to a higher resistance with a 5 minute cooldown. It was enough to burn approximately 720 calories and work up a great sweat.
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Unread 2009-07-30, 10:29 PM   #275
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Incline Bench
135x6
205x4
225x3
245x2(just to see if I could)

Dips
10@bodyweight
10 w/ 50lbs
10 w/ 75lbs

Incline DB Fly
8x50
8x55
8x60

Sitting Overhead DB Triceps extension
10x100lbs
10x110lbs
8x120lbs

Flat Bench DB
10x60
10x70
10x75

Triceps Extension (push downs)
140x10
160x10
170x10
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