All Things Fitness/Gym/Aesthetics 2012: So Homoerotic!

[Mr Smokes Blunts.]

How much Omegal 3 fish oil are you taking?

Are you aiming to hit each muscle group twice in any given week, or just once? I would probably not do triceps and shoulders on friday, probably just shoulders and traps, maybe a bit of core work too. Also, I like to push my chest or back work out towards the friday work out because they're the muscles you want with some pump in them for the weekend, but that's just personal preference. The main reason for dropping tris on the friday is that they are getting a good workout on the monday, and with only a 2 day break in between. Also move the big compound movements to the start of your work outs so you can put your most into them. Bench press as the first exercise, same with deadlifts and squats. I'd probably pull out the biceps from Monday and put a couple of tricep isolation exercises in their place. I'd also take out one of the 3 sets of 3 curls for your biceps, remember they are getting worked by the other compound exercises. Plus i'd try and crowbar this exercise in on the back day, because it seems to really widen your back out (http://www.bodybuilding.com/exercises/detail/view/name/reverse-flyes). One last thing, on some days there are simply too many sets. I've read that the optimum is anywhere from 12 to 21 depending on experience, and that should be enough to make you feel like you've been wrecked!

Sorry if that was just a mess of words.

 

[rockstar 69]

My chest is pretty large for the size of me so I'm not that bothered for the pump. I don't really want to add any specific tricep exercises to monday as there is already alot to do on monday. Shoulders and triceps together work well for me aswell, probably just personal preferrence.

I think I will take those reverse flies though, never done them but normal flies are pretty good. I've missed them on chest day I've just noticed. I'm not putting bench as first exercise on friday as I'm doing it for the triceps not the chest (gripping further in if you get me).

Few pointers though. Always good to have a bit of feedback I usually mail it to 3 of my mates who are also into the gym and bigger than me. More feedback the better.

 

[Mr Smokes Blunts.]

Yeah, I assumed that the close gripped one was to get your tris. I meant pull it forward on chest days so you can lift the maximum weight you can. That only really applies if you feel that for your chest that is the most effective exercise. I just put the most effective exercise first, and the last important isolation exercises last. Shoulders and tris do double up really well, just not as well as chest and tris for me.

Did you ever get round to trying the 21 bicep curls thing with the ez bar? Still my favourite bicep isolation exercise I love skull krushers with an ez bar instead of a dumbbell too. The extra width to your grip seems to put them under so much more pressure, although if you do it wrong or push it too far your elbows will just be fucked.

 

[rockstar 69]

Ahh right yeah I'll maybe switch that with DB presses on the monday actually. I never missed flies after all.

Yeah I do it sometimes, not so often lately. Maybe need to get back on that in retrospect. Definately brilliant bicep work out though for sure!!

Skull crushers are more a tricep job I think.

 

[Urbain]

. If he is training with weights already then he really is over training if he's doing his abs that much. I will admit that I did make a few assumptions based on people like him at the gym, who generally go in - do a few bicep curls then proceed to do a thousand crunches, then maybe have a little jog, then go in the sauna. I also happen to know with 90% certainty that he works out so he can lift his shirt half way up his chest in a club, with a wkd in his hand, as a siren call to every munting orange slapper within spitting distance.

Your in cloud fucking cookoo land pal. Though I need to debunk your ridiculously stupid, and flippant assumptions. I've never posted my workout regimes to a point. Who said I was doing too much ab work? I merely said my abs hurt most days. This is not an indication of over doing a work out at all.

Plain and simply, I cant stand most the posts in this thread, laying out such precise work out plans, and discussing exercise in such depth. I run 3 miles 4 times a week, and do weights. The Gym doesn't rule my life, and the effort I put in is purely for my overall health and well being. Simple.

Why you feel like you have to upset and annoy almost everyone in EADD is beyond me. Personal problems in the life department, old cheese?

 

[rockstar 69]

It's you who's being the snidey one to be honest. Do we need another thread of argument?..

 

[Mr Smokes Blunts.]

Your in cloud fucking cookoo land pal. Though I need to debunk your ridiculously stupid, and flippant assumptions. I've never posted my workout regimes to a point. Who said I was doing too much ab work? I merely said my abs hurt most days. This is not an indication of over doing a work out at all.

Plain and simply, I cant stand most the posts in this thread, laying out such precise work out plans, and discussing exercise in such depth. I run 3 miles 4 times a week, and do weights. The Gym doesn't rule my life, and the effort I put in is purely for my overall health and well being. Simple.

Why you feel like you have to upset and annoy almost everyone in EADD is beyond me. Personal problems in the life department, old cheese?

You're the one that brought over some sort of apparent hurt from another thread... it wasn't my original intention to upset you, but when you can't take helpful advice like a man you get what you deserve. You haven't debunked any of my assumptions you've validated them. I thought you ran and did weights 4 times a week, you said you do your abs every session, therefore it seems right to assume you're working your abs 4 times a week... I didn't say your abs shouldn't hurt after a work out, and that that proves they're being over trained. It was me who said you are overtraining them doing them that much, obviously not you because you don't have a bloody clue. Any way, like I said before, I wish I hadn't wasted my breath trying to help you. I'll keep exercising based on sound bodybuilding knowledge based on the combined experience of millions of people, as well as science, and you keep over exercising just your abs and not eating properly, and we'll see which one of us gets more out of our respective lifestyles, shall we? I am sorry that someone trying to help you when you are doing something wrong upsets and annoys you so much.

 

[Mr Smokes Blunts.]

Ahh right yeah I'll maybe switch that with DB presses on the monday actually. I never missed flies after all.

Yeah I do it sometimes, not so often lately. Maybe need to get back on that in retrospect. Definately brilliant bicep work out though for sure!!

Skull crushers are more a tricep job I think.

That's what I meant mate. If you try your skull krushers out just one time with an ez bar instead I guarantee you you won't go back to the DBs! Did you say how much fishoil you're on by the way?

 

[B1tO'RoughJack]

Your in cloud fucking cookoo land pal. Though I need to debunk your ridiculously stupid, and flippant assumptions. I've never posted my workout regimes to a point. Who said I was doing too much ab work? I merely said my abs hurt most days. This is not an indication of over doing a work out at all.?

Had to say something - Am going to just ignore everything Codpiece has said, due to the fact that he obviously wants to die younger in vanity.

Dude, erm that's just incorrect. You overdid it. you should ache the next day not hurt!

Also it's summer everyone - you shouldn't be doing heavy workouts unless you are a beefcake who puts on muscle gain by simply breathing...lol Harm reduction tip: DON'T BURN YOURSELF OUT!

 

[rockstar 69]

^ Yawn.

That's what I meant mate. If you try your skull krushers out just one time with an ez bar instead I guarantee you you won't go back to the DBs! Did you say how much fishoil you're on by the way?

I will do yeah. I think I'll have a bash at the 21's tomorrow after legs/calves tbh fucking love doing them what a pump after. Don't know why it's been so long, not even as if the gyms been busy.

And 2 caps a day, pretty sure they are 1000mg. selinium and korean ginseng aswell actually now I look. I'm going to get some amino acids when I have money too I think, natural test booster sounds good.

 

[Mr Smokes Blunts.]

^ Yawn.



I will do yeah. I think I'll have a bash at the 21's tomorrow after legs/calves tbh fucking love doing them what a pump after. Don't know why it's been so long, not even as if the gyms been busy.

And 2 caps a day, pretty sure they are 1000mg. selinium and korean ginseng aswell actually now I look. I'm going to get some amino acids when I have money too I think, natural test booster sounds good.

Yeah I started those Blox SAA's yesterday, so I don't know how well it's going yet at all. I heard of a new craze called '28s'. You put a slightly lower weight on, then you do your normal 21s, then bang out an extra 7 full reps super slowly so that it's so painful you want to cry :D You can also do 21 style exercises on everything. Like on the bench do half the movement to just off your chest 7 times, then arms out to half way down 7, then 7 full reps. That kills too.

I've been taking 10,000 mg of fishoil per day. Apparently the EPA and DHA is what you're after when you're taking fish oil, and one or two tablets of the over the counter stuff just doesn't contain enough unless you eat a high fish diet (I hate fish). I based it off of the advice this guy churns out on a pretty frequent basis:

http://www.leangains.com/2011/05/omega-3-fatty-acids-for-muscle-growth.html

In fact, most of my dieting regime and working out style is copied almost verbatum from him.

 

[rockstar 69]

I would like to take more suplements and have an even better diet but there's only so much I can justify spending on food and sups.

I've edited the work out programme if you fancy taking a look. Got the 21's in there now and tweaked it a bit based on what you and mates have said.

Are BCAA's etc worth having? I can't wait to get this L-glutamine stuff I've heard nothing but good things about that and dextrose on the bulk.

 

[Mr Smokes Blunts.]

I would like to take more suplements and have an even better diet but there's only so much I can justify spending on food and sups.

I've edited the work out programme if you fancy taking a look. Got the 21's in there now and tweaked it a bit based on what you and mates have said.

Are BCAA's etc worth having? I can't wait to get this L-glutamine stuff I've heard nothing but good things about that and dextrose on the bulk.

Your routine looks much better now! I'd still have a little move around of the exercises as and when you see fit, but in general I would move more of the compound exercises to the start. For instance on Thursday I would put the pull ups after the deads, because they are one of the most brutal compound moves you can do. I would also rejig the routines so that you alternate muscles between exercises. Like on Friday I would do shoulder press - weighted sit ups - shoulder press - weighted sit ups - shoulder press - weighted sit ups. It just means that you can get more in, in a quicker amount of time. I find it a little bit odd that you have more isolation exercises in your program dedicated to your biceps than your triceps, because your triceps are a bigger muscle group and they are the real t-shirt fillers. The pull ups for your biceps on monday, which is supposed to be a chest day, are bizzare because they also work your back quite a lot even if you do close grip. Feel free to tell me to fuck off or just ignore more but i've done a little bit of a rejig, feel free to run it past your mates and see what they think. I've left the structure broadly the same, even if I would do it differently, and I have changed some of the exercises.

Monday: Chest/Biceps

3 sets of Flat Bench Press 8-10 reps
3 sets of Weighted Stomach Crunches 12-20 reps
3 sets of Incline DB Press 8-10 reps
21 Bicep Curls with EZ bar
3 sets of Incline Flies 8-10 reps
3 sets of Hanging leg raises - weighted if necessary (http://www.bodybuilding.com/exercises/detail/view/name/hanging-leg-raise) (Instead of sit ups, which in fact work your lower back a bit more than your actual abs)
3 sets of Cable Cross 8-10 reps
3 sets of Preacher Curls 8-10 reps

I would still say that this is a bit too much chest and arm work to pack into one session in general, but it's upto you




Tuesday: Legs/Calves

3 sets of Squats 8-10 reps
3 sets of Leg Extentions til failure
3 sets of Leg Press 8-10 reps
3 sets of Calf press on the leg press machine (http://www.bodybuilding.com/exercises/detail/view/name/calf-press-on-the-leg-press-machine)
3 sets of Romanian Deadlifts 8-10 reps
3 sets of Donkey Calf raises (http://www.bodybuilding.com/exercises/detail/view/name/donkey-calf-raises)
10 mins of Treadmill

I have taken out the odd exercise because more of them were targetting primarily your hamstrings, and put in a couple of exercises to target your calves which should make them nice and big

Thursday: Back/Biceps

3 sets of Deadlifts 8-10 reps
3 sets of Pull ups 8-10 reps
3 sets of Weighted Stomach Crunches 12-20 reps
3 sets of Barbell Curls 6-8 reps
3 sets of Lat Pulldowns 8-10 reps
3 sets of Rope Crunches 8-12 reps (http://www.bodybuilding.com/exercises/detail/view/name/rope-crunch)
3 sets of Bent Over Rows 8-10 reps
3 sets of Dumbell Rows 8-10 reps
21’s Bicep Curls with EZ bar

I have moved your ab exercises over from friday to today, so that you can utilise the break that doing those exercises will offer, and also so that Friday is less crowded in general.

Friday: Shoulders/Triceps

3 sets of Clean and Jerks 8-10 reps (http://www.bodybuilding.com/exercises/detail/view/name/clean-and-jerk)
3 sets of Shoulder Press 8-10 reps
3 sets of Skullcrushers 8-10 reps
3 sets of Upright Rows 8-10 reps
3 sets of Close Grip Bench Press 8-10 reps
3 sets of Pulldowns 8-10 reps
3 sets of Lateral raises 8-10 reps (http://www.bodybuilding.com/exercises/detail/view/name/side-lateral-raise)
3 sets of Dips 8-10 reps

I have put in clean and jerks, and I think once you've tried them you willl love them (if you don't already). They are the perfect compound move for this day. I have also swapped arbitarily swapped out one of the tricep exercises for some lateral raises so that you can target your shoulders a bit more. Overall, I still think that each day I could do with have one or in some cases 2 sets of 3 removed from it, because this is a really hardcore regime that would put even the most roided up bloke through his paces. I have generally just moved most of the exercises around so you can get a longer rest between hitting that muscle, and therefore lift harder. Let me know what you think


I enjoy my BCAAs, and they've definitely helped. I can compare not using them when I used to train without them, to now, and I must say the main benefit has been less soreness and a quicker recovery. As well as zooming around the gym a bit better. As for dextrose, that's just sugar isn't it? Something to use as a pre-work out supp? I have heard that you are supposed to use dextrose in combination with your creatine to get the best from it, usually in a ratio of about 3:1 dextrose:creatine. If you're using it for energy pre-work out, a banana and a cup of coffee should probably achieve the same ends. L-Glutamine is also present in a lot of the supps, but I can't isolate whether it's that that's helping or what. All of these supps are great for that little extra boost to all the effort you're putting in, but all in all i'd estimate that they only give me an extra 10-20% performance enhancement if you exclude protein powder. The fish oil, of all the supps, has been brilliant. So has the gingko which has really increased blood flow and made my veins pop. The fish oil has made my skin go ridiculously smooth, which is good considering I have eczema.

 

[swedger77]

MSB.............

 

[rockstar 69]

Hmmm I'm going to take some of that under consideration. My main issue with the first bit of jigging them about a bit on monday is that involves being all over the gym. I rather just get one part of my exercise done in one area and so on, rather than being all over the place. I think I might take you on board with doing the stomach crunches after the bench, the do DB press, flies and then 21's, then do some leg raises (I cant stand the hanging ones for long enough) and on to the biceps.

For tuesday I do a this calve machine but I no idea whatsoever what you call it, basically going on your tip toes on with weights on the shoulders. And yes I've done clean and jerks, used to do them on my saturday whole body work out.

I don't really like the idea of doing back biceps back biceps etc kind of thing like your doing. I'm guessing that's more down to personal preferrence? It would do my head in anyway so that's out the window. I am going to put the heavy duty exercises at the start though I think cheers.

Yeah the idea of dextrose and l-glutamine is for pre work out. I can't be fucked with the likes of jack3d etc they all give me a horrible over the top caffine buzz and I feel like shit after. Maltodextrin was another one but I never bought it. I've got a few things ordered off my protein which I'm hoping for tomorrow though.

And yes fishoil is pretty good for the skin I'd agree, avocados are really good for that kind of thing too. I eat 2 bananas a day as it is.

Reckon I'll go tweak that work out again ever so slightly though. I will try and leave the rest between exercises by varying them where it doesn't involve wandering to the other end of the gym

 

[rockstar 69]

Edited again think that's me sorted now off to print. Happy days!

 

[ColtDan]

Pisspoor weak after slacking off the fitness, just tried to do some pullups and could only manage 4, used to be able to rip out 25+

wouldnt mind trying roids, would be sensible with them, could prob get back to my first pics in not much time

 

[Mailmonkey]

Pisspoor weak after slacking off the fitness, just tried to do some pullups and could only manage 4, used to be able to rip out 25+

wouldnt mind trying roids, would be sensible with them, could prob get back to my first pics in not much time

you'll get everything you need from a balanced and varied diet, rich in beetroot, greens, uncooked veg, fish, and protein etc[EDIT>>>with a sprout on top], you'll be fine... :D Fuck roids.

 

[rockstar 69]

Mate there's no way you use roids "to get back to fitness", if your going to use them it has to be for maximum damage of getting to your absolute best. Really they shouldn't be used unless you are trying to get past your natural capabilities.

Being sensible with roids isn't how it goes. You either do a course or you don't. You can't go moderate dosing cos it just won't work properly.

Just get back to dedication maybe have a weekend off it. If your saying your slacking in exercise steroids aren't going to do anything good without the right exercise and diet anyway.

 

[Mr Smokes Blunts.]

Hmmm I'm going to take some of that under consideration. My main issue with the first bit of jigging them about a bit on monday is that involves being all over the gym. I rather just get one part of my exercise done in one area and so on, rather than being all over the place. I think I might take you on board with doing the stomach crunches after the bench, the do DB press, flies and then 21's, then do some leg raises (I cant stand the hanging ones for long enough) and on to the biceps.

For tuesday I do a this calve machine but I no idea whatsoever what you call it, basically going on your tip toes on with weights on the shoulders. And yes I've done clean and jerks, used to do them on my saturday whole body work out.

I don't really like the idea of doing back biceps back biceps etc kind of thing like your doing. I'm guessing that's more down to personal preferrence? It would do my head in anyway so that's out the window. I am going to put the heavy duty exercises at the start though I think cheers.

Yeah the idea of dextrose and l-glutamine is for pre work out. I can't be fucked with the likes of jack3d etc they all give me a horrible over the top caffine buzz and I feel like shit after. Maltodextrin was another one but I never bought it. I've got a few things ordered off my protein which I'm hoping for tomorrow though.

And yes fishoil is pretty good for the skin I'd agree, avocados are really good for that kind of thing too. I eat 2 bananas a day as it is.

Reckon I'll go tweak that work out again ever so slightly though. I will try and leave the rest between exercises by varying them where it doesn't involve wandering to the other end of the gym

Ah, I did think there might be some issues with waiting and moving around the gym. It's one of the main reason I train at home now. I can't stand it when someone's doing 5x5 training and they get on the bench before you. Sometimes it's totally ruined my warm up to the point that i'm cool by the time I get on the machine I want.

I can't recommend the muscle pharm recon drink for getting all your supplement needs from one shake (excluding protein of course). It has everything in it in the perfect ratios, so you don't even have to think about BCAAs, Glutamine, dextrose etc. It contains: vits and minerals, Glucose Polymers, Dextrose, Inulin, L-Leucine, L-Isoleucine, L-Valine, Glycine, L-Threonine, L-Lysine HCL, L-Phenylalanine, L-Methionine, L-Tryptophan, L-Glutamine, Taurine, L-Arginine, L-Pyroglutamic Acid, Ascorbic Acid, Dimethylglycine HCL (DMG), Phosphatidyl Lecithin Complex, L-Cystine, Gynostemna Pentaphyllum, Beta-Alanine, Citrulline Malate, Ginger Extract (Zingiber Officinale)(Root), Selenium Yeast, Vanadyl Sulfate, Chromium Polynicotinate, Fenugreek Extract (Containing 4-Hydroxyisoleucine), Gymnema Sylvestre, Cranberry Extract, Nettle (Urtica Dioica) Leaf, Dandelion (Taraxacum Officinale) Root, Bearberry (Arctostaphylos) Berry, (Arctostaphylos), Saw Palmetto (Berry), Bromelain, Astaxanthin Complex...

I had been paying £40 for a tub of it, and I feel like a right knob now because I just found this site:

http://www.supplementoutlet.co.uk/h...&category_id=9&product_id=1294&source=Froogle

Which sells it for £25! You literally cannot go wrong... Also, it tastes so good it could just be a nice drink it it's own right.

(I sure do hope Musclepharm pay me for all this shilling )