11
Gossip & Opinions / Re: What did you eat yesterday?
« Last post by FitnessFrenzy on Today at 07:10:52 AM »
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12
Gossip & Opinions / Re: Random Bodybuilding Pics
« Last post by NarcissisticDeity on Today at 07:08:44 AM »
13
Training Logs and Info / Re: Til my Birthday
« Last post by wes on Today at 07:07:09 AM »Josh`s week of training:
Quads + Calves:
Leg Press :
1 plate per side - 50 reps
2 plates per side - 25 reps
3 plates - 20 reps
4 plates - 12-15
5 plates - 10-12
Leg Extensions - 4 sets of 12 - 15 reps.....1 minute rest between sets get off machine after each set
Squats - 1 set with 185 pounds to failure.....go deep,and really push for reps with good form.
Leg Curls - 5 sets - 20,15,12,10,8......add weight each set.....use whichever machine you prefer.......I have no clue what you have available.
Calf Raises..........do a standing set if available Super-Set with a set of leg press calf raises or rotary calf raises......if not possible do them seperately.......4 sets each until failure,followed by half reps until it kills you.
-----------------------------------------------------------------------------------------------
Chest:
DB Inclines - 4 X 12,10,8,10 (pyramid up in wt. each set,then reduce wt. on last set)
DB Flyes - 4 X 15,12,10,8 (constant weight......1 minutes rest tops between sets)
Crossovers - 3 X 20 (constant weight......1 minutes rest tops between sets)
the reps are just goals.....go as heavy as you can on each set for the reps you are gunning for......if you don`t get all the reps it`s cool.....just push hard to try to get them but never at the expense of form.
-----------------------------------------------------------------------------------------------
Back:
V-Bar Lat Pulldowns - (Use the type of handle that most people use on seated cable rows) 4 X 12,10,8,15.....pyramid up in weight,then drop back down on the last set.....get a full stretch and squeeze at the bottom for a second......arch your back a bit and try to pull to the chest area.
Seated Machine Rows - 4 X 10- 12 with a constant weight.......one minutes rest between sets...........if you have access to one,the machine should have a pad that your chest goes on while being seated.
Straight -Arm Pulldowns - Elbows slightly bent,bring bar down to the quads if possible.....keep knees bent a bit also and step back from the machine as this will allow a better stretch at the top of the exercise.
Dumbell Shrugs - 3 X 20 (constant weight,keep dumbells at arms length in front of the body,not on the side of the legs.....let them hang a bit with a slight bend forward........a minutes rest between sets,then hit the treadmill.
-----------------------------------------------------------------------------------------------
Shoulders:
Tri-Set:
Triple Drop Laterals - grab the 10 pounders,the 15`s and the 20`s.......line them up on a bench in front of you................10 pounders - 20 reps,15 pounders-15 reps,20 pounders-12 reps.....repeat this for 3 total sets just aiming for as many reps as you can get with each pair of DB`s......rest only 1 minute between tri-sets.......you`ll love me later! LOL
Bent-Over Laterals - 3 X 20,15,12......try to pull with the rear delt.....on the last set do as many partial reps that you can stand.
Face-Pulls - 2 sets to failure.....use a rope handle and picture the back of our arms being on pads and push those "pads" backwards......in other words don`t just yank them to your face.........try to establish a mind/muscle connection.............. ...on everything!!
Seated Machine Press - 1 X 20.......sit facing the machine instead of resting your back on the pad.
CARDIO = 1 hour
-----------------------------------------------------------------------------------------------
Arms :
Super-Set # 1:
Seated Alternate DB Curls - 4 X 12,10,8,10 (pyramid up in wt. then back down on last set)
Lying DB Extensions - 4 X 20,15,12,10 (pyramid up in wt. then back down on last set)
Super-Set # 2:
E-Z Bar Curls - 3 X 10 (constant weight)
Seated triceps Extensions - 3 X 10 - 12 (use the same EZ-Bar)
Pressdowns - 1 set on lat machine....not the crossover unit go for 30-40 reps just as a burnout..........keep form good on all exercises.
Super-Set # 3:
Wrist Curls - 3 X failure on every set.......constant weight.......go for a deep painful burn
Reverse Wrist Curls - 3 X failure (use an empty EZ-Curl Bar and rest forearms on legs with wrists/hands completely hanging from knee area and get a full ROM).......high reps......look for pain here also.
No rest at all between any of the Super-Sets.......for example do the Alternate Curls,then drop the bells grab another pair that should be by your feet ahead of time for Lying DB Extensions grab `em and go............rinse wash,repeat........between sets get your heavier dumbells ready.
Cardio.........one hour !!
Quads + Calves:
Leg Press :
1 plate per side - 50 reps
2 plates per side - 25 reps
3 plates - 20 reps
4 plates - 12-15
5 plates - 10-12
Leg Extensions - 4 sets of 12 - 15 reps.....1 minute rest between sets get off machine after each set
Squats - 1 set with 185 pounds to failure.....go deep,and really push for reps with good form.
Leg Curls - 5 sets - 20,15,12,10,8......add weight each set.....use whichever machine you prefer.......I have no clue what you have available.
Calf Raises..........do a standing set if available Super-Set with a set of leg press calf raises or rotary calf raises......if not possible do them seperately.......4 sets each until failure,followed by half reps until it kills you.
-----------------------------------------------------------------------------------------------
Chest:
DB Inclines - 4 X 12,10,8,10 (pyramid up in wt. each set,then reduce wt. on last set)
DB Flyes - 4 X 15,12,10,8 (constant weight......1 minutes rest tops between sets)
Crossovers - 3 X 20 (constant weight......1 minutes rest tops between sets)
the reps are just goals.....go as heavy as you can on each set for the reps you are gunning for......if you don`t get all the reps it`s cool.....just push hard to try to get them but never at the expense of form.
-----------------------------------------------------------------------------------------------
Back:
V-Bar Lat Pulldowns - (Use the type of handle that most people use on seated cable rows) 4 X 12,10,8,15.....pyramid up in weight,then drop back down on the last set.....get a full stretch and squeeze at the bottom for a second......arch your back a bit and try to pull to the chest area.
Seated Machine Rows - 4 X 10- 12 with a constant weight.......one minutes rest between sets...........if you have access to one,the machine should have a pad that your chest goes on while being seated.
Straight -Arm Pulldowns - Elbows slightly bent,bring bar down to the quads if possible.....keep knees bent a bit also and step back from the machine as this will allow a better stretch at the top of the exercise.
Dumbell Shrugs - 3 X 20 (constant weight,keep dumbells at arms length in front of the body,not on the side of the legs.....let them hang a bit with a slight bend forward........a minutes rest between sets,then hit the treadmill.
-----------------------------------------------------------------------------------------------
Shoulders:
Tri-Set:
Triple Drop Laterals - grab the 10 pounders,the 15`s and the 20`s.......line them up on a bench in front of you................10 pounders - 20 reps,15 pounders-15 reps,20 pounders-12 reps.....repeat this for 3 total sets just aiming for as many reps as you can get with each pair of DB`s......rest only 1 minute between tri-sets.......you`ll love me later! LOL
Bent-Over Laterals - 3 X 20,15,12......try to pull with the rear delt.....on the last set do as many partial reps that you can stand.
Face-Pulls - 2 sets to failure.....use a rope handle and picture the back of our arms being on pads and push those "pads" backwards......in other words don`t just yank them to your face.........try to establish a mind/muscle connection.............. ...on everything!!
Seated Machine Press - 1 X 20.......sit facing the machine instead of resting your back on the pad.
CARDIO = 1 hour
-----------------------------------------------------------------------------------------------
Arms :
Super-Set # 1:
Seated Alternate DB Curls - 4 X 12,10,8,10 (pyramid up in wt. then back down on last set)
Lying DB Extensions - 4 X 20,15,12,10 (pyramid up in wt. then back down on last set)
Super-Set # 2:
E-Z Bar Curls - 3 X 10 (constant weight)
Seated triceps Extensions - 3 X 10 - 12 (use the same EZ-Bar)
Pressdowns - 1 set on lat machine....not the crossover unit go for 30-40 reps just as a burnout..........keep form good on all exercises.
Super-Set # 3:
Wrist Curls - 3 X failure on every set.......constant weight.......go for a deep painful burn
Reverse Wrist Curls - 3 X failure (use an empty EZ-Curl Bar and rest forearms on legs with wrists/hands completely hanging from knee area and get a full ROM).......high reps......look for pain here also.
No rest at all between any of the Super-Sets.......for example do the Alternate Curls,then drop the bells grab another pair that should be by your feet ahead of time for Lying DB Extensions grab `em and go............rinse wash,repeat........between sets get your heavier dumbells ready.
Cardio.........one hour !!
14
Gossip & Opinions / Re: NO BULLSHIT TRAINING THREAD..........JUST TRAINING !
« Last post by wes on Today at 06:55:14 AM »Josh`s week of training:
Quads + Calves:
Leg Press :
1 plate per side - 50 reps
2 plates per side - 25 reps
3 plates - 20 reps
4 plates - 12-15
5 plates - 10-12
Leg Extensions - 4 sets of 12 - 15 reps.....1 minute rest between sets get off machine after each set
Squats - 1 set with 185 pounds to failure.....go deep,and really push for reps with good form.
Leg Curls - 5 sets - 20,15,12,10,8......add weight each set.....use whichever machine you prefer.......I have no clue what you have available.
Calf Raises..........do a standing set if available Super-Set with a set of leg press calf raises or rotary calf raises......if not possible do them seperately.......4 sets each until failure,followed by half reps until it kills you.
-----------------------------------------------------------------------------------------------
Chest:
DB Inclines - 4 X 12,10,8,10 (pyramid up in wt. each set,then reduce wt. on last set)
DB Flyes - 4 X 15,12,10,8 (constant weight......1 minutes rest tops between sets)
Crossovers - 3 X 20 (constant weight......1 minutes rest tops between sets)
the reps are just goals.....go as heavy as you can on each set for the reps you are gunning for......if you don`t get all the reps it`s cool.....just push hard to try to get them but never at the expense of form.
-----------------------------------------------------------------------------------------------
Back:
V-Bar Lat Pulldowns - (Use the type of handle that most people use on seated cable rows) 4 X 12,10,8,15.....pyramid up in weight,then drop back down on the last set.....get a full stretch and squeeze at the bottom for a second......arch your back a bit and try to pull to the chest area.
Seated Machine Rows - 4 X 10- 12 with a constant weight.......one minutes rest between sets...........if you have access to one,the machine should have a pad that your chest goes on while being seated.
Straight -Arm Pulldowns - Elbows slightly bent,bring bar down to the quads if possible.....keep knees bent a bit also and step back from the machine as this will allow a better stretch at the top of the exercise.
Dumbell Shrugs - 3 X 20 (constant weight,keep dumbells at arms length in front of the body,not on the side of the legs.....let them hang a bit with a slight bend forward........a minutes rest between sets,then hit the treadmill.
-----------------------------------------------------------------------------------------------
Shoulders:
Tri-Set:
Triple Drop Laterals - grab the 10 pounders,the 15`s and the 20`s.......line them up on a bench in front of you................10 pounders - 20 reps,15 pounders-15 reps,20 pounders-12 reps.....repeat this for 3 total sets just aiming for as many reps as you can get with each pair of DB`s......rest only 1 minute between tri-sets.......you`ll love me later! LOL
Bent-Over Laterals - 3 X 20,15,12......try to pull with the rear delt.....on the last set do as many partial reps that you can stand.
Face-Pulls - 2 sets to failure.....use a rope handle and picture the back of our arms being on pads and push those "pads" backwards......in other words don`t just yank them to your face.........try to establish a mind/muscle connection.............. ...on everything!!
Seated Machine Press - 1 X 20.......sit facing the machine instead of resting your back on the pad.
CARDIO = 1 hour
-----------------------------------------------------------------------------------------------
Arms :
Super-Set # 1:
Seated Alternate DB Curls - 4 X 12,10,8,10 (pyramid up in wt. then back down on last set)
Lying DB Extensions - 4 X 20,15,12,10 (pyramid up in wt. then back down on last set)
Super-Set # 2:
E-Z Bar Curls - 3 X 10 (constant weight)
Seated triceps Extensions - 3 X 10 - 12 (use the same EZ-Bar)
Pressdowns - 1 set on lat machine....not the crossover unit go for 30-40 reps just as a burnout..........keep form good on all exercises.
Super-Set # 3:
Wrist Curls - 3 X failure on every set.......constant weight.......go for a deep painful burn
Reverse Wrist Curls - 3 X failure (use an empty EZ-Curl Bar and rest forearms on legs with wrists/hands completely hanging from knee area and get a full ROM).......high reps......look for pain here also.
No rest at all between any of the Super-Sets.......for example do the Alternate Curls,then drop the bells grab another pair that should be by your feet ahead of time for Lying DB Extensions grab `em and go............rinse wash,repeat........between sets get your heavier dumbells ready.
Cardio.........one hour !!
Quads + Calves:
Leg Press :
1 plate per side - 50 reps
2 plates per side - 25 reps
3 plates - 20 reps
4 plates - 12-15
5 plates - 10-12
Leg Extensions - 4 sets of 12 - 15 reps.....1 minute rest between sets get off machine after each set
Squats - 1 set with 185 pounds to failure.....go deep,and really push for reps with good form.
Leg Curls - 5 sets - 20,15,12,10,8......add weight each set.....use whichever machine you prefer.......I have no clue what you have available.
Calf Raises..........do a standing set if available Super-Set with a set of leg press calf raises or rotary calf raises......if not possible do them seperately.......4 sets each until failure,followed by half reps until it kills you.
-----------------------------------------------------------------------------------------------
Chest:
DB Inclines - 4 X 12,10,8,10 (pyramid up in wt. each set,then reduce wt. on last set)
DB Flyes - 4 X 15,12,10,8 (constant weight......1 minutes rest tops between sets)
Crossovers - 3 X 20 (constant weight......1 minutes rest tops between sets)
the reps are just goals.....go as heavy as you can on each set for the reps you are gunning for......if you don`t get all the reps it`s cool.....just push hard to try to get them but never at the expense of form.
-----------------------------------------------------------------------------------------------
Back:
V-Bar Lat Pulldowns - (Use the type of handle that most people use on seated cable rows) 4 X 12,10,8,15.....pyramid up in weight,then drop back down on the last set.....get a full stretch and squeeze at the bottom for a second......arch your back a bit and try to pull to the chest area.
Seated Machine Rows - 4 X 10- 12 with a constant weight.......one minutes rest between sets...........if you have access to one,the machine should have a pad that your chest goes on while being seated.
Straight -Arm Pulldowns - Elbows slightly bent,bring bar down to the quads if possible.....keep knees bent a bit also and step back from the machine as this will allow a better stretch at the top of the exercise.
Dumbell Shrugs - 3 X 20 (constant weight,keep dumbells at arms length in front of the body,not on the side of the legs.....let them hang a bit with a slight bend forward........a minutes rest between sets,then hit the treadmill.
-----------------------------------------------------------------------------------------------
Shoulders:
Tri-Set:
Triple Drop Laterals - grab the 10 pounders,the 15`s and the 20`s.......line them up on a bench in front of you................10 pounders - 20 reps,15 pounders-15 reps,20 pounders-12 reps.....repeat this for 3 total sets just aiming for as many reps as you can get with each pair of DB`s......rest only 1 minute between tri-sets.......you`ll love me later! LOL
Bent-Over Laterals - 3 X 20,15,12......try to pull with the rear delt.....on the last set do as many partial reps that you can stand.
Face-Pulls - 2 sets to failure.....use a rope handle and picture the back of our arms being on pads and push those "pads" backwards......in other words don`t just yank them to your face.........try to establish a mind/muscle connection.............. ...on everything!!
Seated Machine Press - 1 X 20.......sit facing the machine instead of resting your back on the pad.
CARDIO = 1 hour
-----------------------------------------------------------------------------------------------
Arms :
Super-Set # 1:
Seated Alternate DB Curls - 4 X 12,10,8,10 (pyramid up in wt. then back down on last set)
Lying DB Extensions - 4 X 20,15,12,10 (pyramid up in wt. then back down on last set)
Super-Set # 2:
E-Z Bar Curls - 3 X 10 (constant weight)
Seated triceps Extensions - 3 X 10 - 12 (use the same EZ-Bar)
Pressdowns - 1 set on lat machine....not the crossover unit go for 30-40 reps just as a burnout..........keep form good on all exercises.
Super-Set # 3:
Wrist Curls - 3 X failure on every set.......constant weight.......go for a deep painful burn
Reverse Wrist Curls - 3 X failure (use an empty EZ-Curl Bar and rest forearms on legs with wrists/hands completely hanging from knee area and get a full ROM).......high reps......look for pain here also.
No rest at all between any of the Super-Sets.......for example do the Alternate Curls,then drop the bells grab another pair that should be by your feet ahead of time for Lying DB Extensions grab `em and go............rinse wash,repeat........between sets get your heavier dumbells ready.
Cardio.........one hour !!
15
Gossip & Opinions / Re: Can you name this bodybuilder?
« Last post by LurkerNoMore on Today at 06:50:23 AM »So you are directing all your obsession lust scorned vibes my way? Weirdo.
16
Gossip & Opinions / Re: Is Samson the biggest freakiest BB ever at this point ??
« Last post by Pet shop boys on Today at 06:46:55 AM »hes gained 60lbs in water weight
He has gained a single additional muscle fibre
So his heart is safe
WOooooSSHHHHHHHHHHHHHHH thanks
17
Gossip & Opinions / Re: Is Samson the biggest freakiest BB ever at this point ??
« Last post by joswift on Today at 06:45:50 AM »Samson has gained over over 60 lbs. of muscle in two months and... he's 39 year old........hes gained 60lbs in water weight
Is he dying in real time for us ??
I mean, one time Olympia champ, Shawn Rhodes was pushing 300 lbs and sadly died suddenly.
Sounds familiar ? hope not,
WOSH in peace
He has gained a single additional muscle fibre
18
Gossip & Opinions / Re: Bhank: Latest news and misadventures
« Last post by joswift on Today at 06:44:58 AM »This is getting beyond stupid. You're with your kid and what do you decide to do? Take a pic in your fucking underwear and post it ONLINE...posing.
stroking your fucking ego...PRAYING for people to "like" the picture so you feel better about yourself and enjoy the temporary dopamine response that the attention gives you. The fake smile is an attempt to hide how empty you feel inside. Don't come back with anything like "I have a full life" blah blah blah. There have been SO MANY research articles about how those who post shit like this are NOT healthy individuals.
This literally is a Royalty-esque post of "Dear Diary...."
Why don't you post the stuff where you basically talked shit about the first surgeon and how he didn't know anything and you know better? You won't because the reality would hit you in the face harder than father time has.
Every video you post with your kid is more about YOU than it is about him. Deep down you with someone was recording you and you were getting all of the attention. 20yrs from now when you pull up videos and 'reminisce' people will be thinking/saying "why is your dad suchan attention whorea fucking kunt?"
fixed
19
Gossip & Opinions / Re: Is Samson the biggest freakiest BB ever at this point ??
« Last post by Pet shop boys on Today at 06:42:42 AM »He's aiming for 350+ pds, smart move playing the size game considering his last showings
Samson has gained over over 60 lbs. of muscle in two months and... he's 39 year old........
Is he dying in real time for us ??
I mean, one time Olympia champ, Shawn Rhodes was pushing 300 lbs and died suddenly.
Sounds familiar ? hope not,
WOSH in peace
20
Gossip & Opinions / Re: Is Samson the biggest freakiest BB ever at this point ??
« Last post by Pet shop boys on Today at 06:35:38 AM »Owned .
WooooSSSHHHHHHHHHHHH TOTAL LEEEEEE