Im Fat Thats No Secret

[wes]

Right on.  He's been the benchmark of consistency on these boards for years and years.  That's discipline.  He's like a damn samurai or something!

Thanks Tape. 

[chaos]

He looks five hundred times better than you.

So do I, I could give a shit if you're "not impressed"

You're a fat fuck who's embarrassed to show his build

You have a big mouth, big deal

[The True Adonis]

they are all at least 6 years old

he posted that routine to make it look like he trains hardcore

someone seen him from here a while ago he is tiny

he is trolling

Impossible that someone saw me.  You keep perpetuating that lie.  Why do that?

[Simple Simon]

Impossible that someone saw me.  You keep perpetuating that lie.  Why do that?

Why, are you that thin you are invisible?

[The True Adonis]

?  He's been in great shape.

But, I know I couldn't do that volume either....

If I can do it, you can do it.

It gets even more difficult as the weeks go on.

[the trainer]

Fuck dairy and gluten,if I`m dieting for a contest,I never touch either.

On my type of contest diet,it`s all clean food and water......perfect way to eat for looks as well as health IMO.

Typical Day: (I train early AM )

Train in a fasted state....only water.

Meal #1 :-Post Workout:
1-2 scoops of whey in water

Meal # 2 :
8 eggwhites
2 whole eggs
1 cup of oats (no milk,or sugar)
16 oz. water

Meal # 3 :
5 oz. skinless chicken breast
1 baked potato (fake butter spray)
1 cup veggies or salad with LF/LS dressing
16 oz. water

Meal # 4 :
1 can tuna (packed in water)
salad
16 oz. water

Meal # 5 :
5 oz. skinless chicken breast
2 rice cakes with natty PB
16 oz. water

Sometimes I`ll add in another shake with water.......I also have high and low carb days and only eat beef once weekly unless I`m ripped.

I eat lots of chicken breasts eggwhites on some days,other days,it`s either fish or tuna.


Very clean.

At times it`s eggwhites,followed by 4 meals of chicken with salad...........shit get`s you lean and I don`t mind the bordom part of iyt at all.

Once I flip that switch in my head to get serious,it`s 100% or nothing.

this diet is lacking healthy fats you need to add olive oil, avacados, almonds or your joints will be fucked eating like this for an extended period of time plus the healthy fats will help you to lose fat.

[chaos]

this diet is lacking healthy fats you need to add olive oil, avacados, almonds or your joints will be fucked eating like this for an extended period of time plus the healthy fats will help you to lose fat.

Post pics of yourself at 80 years old and see if you match wes from a decade ago, let alone today.

[the trainer]

Knooger, can you do this for the first 3 weeks, (Prep Phase)?

WEEKS 1 – 3 (Prep Phase)


 
Monday – Chest & Triceps

 

    Incline Barbell Press 4 sets x 15,12,10,8

    Barbell Flat Bench 4 sets x 12,10,8,8

    Incline Dumbbell Fly 4 sets x 10

    Chest Dips (body weight) 4 sets x 15 reps

    Standing French Press 4 sets x 12 reps

    Dumbbell Kickbacks 3 sets x 10 reps

 
Tuesday – Back & Biceps

 

    Deadlift 4 sets x 20,15,12,10

    Pull-Ups 4 sets x 12 reps

    Single Arm Dumbbell Row 4 sets x 10 reps

    Underhand Barbell Row 4 sets x 12,10,8,8

    Incline Dumbbell Curl 3 sets x 10 reps

    Preacher Curl 3 sets x 10 reps

 
Wednesday – Legs & Calves

 

    Squats 4 sets x 15,12,10,8

    Walking Lunges 3 x 10 steps (each way)

    Leg Press 4 sets x 12,10,8,8

    Standing Leg Curls (machine) 4 sets x 12 reps

    Seated Calf Raise 5 sets x 15 reps

 
Thursday – Shoulders & Trapezius

 

    Overhead Press 4 sets x 15,12,10,8

    Upright Row 4 sets x 12,10,8,8

    Dumbbell Lateral Raise 4 x 10 reps

    Face Pulls (rope) 4 sets x 12 reps

    Barbell Shrugs 5 sets x 12 reps

This routine is very similar to the workout that I am doing now but I am an experienced lifter,  this is overkill for someone coming off a layoff I would not recommend it.

[The True Adonis]

This routine is very similar to the workout that I am doing now but I am an experienced lifter,  this is overkill for someone coming off a layoff I would not recommend it.

It really isn`t.

[The True Adonis]

[ Invalid YouTube link ]

[chaos]

Knooger, can you do this for the first 3 weeks, (Prep Phase)?

WEEKS 1 – 3 (Prep Phase)


 
Monday – Chest & Triceps

 

    Incline Barbell Press 4 sets x 15,12,10,8

    Barbell Flat Bench 4 sets x 12,10,8,8

    Incline Dumbbell Fly 4 sets x 10

    Chest Dips (body weight) 4 sets x 15 reps

    Standing French Press 4 sets x 12 reps

    Dumbbell Kickbacks 3 sets x 10 reps

 
Tuesday – Back & Biceps

 

    Deadlift 4 sets x 20,15,12,10

    Pull-Ups 4 sets x 12 reps

    Single Arm Dumbbell Row 4 sets x 10 reps

    Underhand Barbell Row 4 sets x 12,10,8,8

    Incline Dumbbell Curl 3 sets x 10 reps

    Preacher Curl 3 sets x 10 reps

 
Wednesday – Legs & Calves

 

    Squats 4 sets x 15,12,10,8

    Walking Lunges 3 x 10 steps (each way)

    Leg Press 4 sets x 12,10,8,8

    Standing Leg Curls (machine) 4 sets x 12 reps

    Seated Calf Raise 5 sets x 15 reps

 
Thursday – Shoulders & Trapezius

 

    Overhead Press 4 sets x 15,12,10,8

    Upright Row 4 sets x 12,10,8,8

    Dumbbell Lateral Raise 4 x 10 reps

    Face Pulls (rope) 4 sets x 12 reps

    Barbell Shrugs 5 sets x 12 reps

Abbreviated workouts are cool.

[The True Adonis]

Abbreviated workouts are cool.

Weeks 4-6 get more difficult.

WEEKS 4 – 6


 
Monday – Legs & Calves 

 

    Squats 5 sets x 20,12,10,8,6

    Romanian Dead Lifts 4 sets x 12,10,8,8

    Walking Lunges 4 sets x 10 steps (each way)

    Legs Extensions 3 sets x 12 reps

    Standing Hamstring Curls 3 sets x 12 reps

    Seated Calf Raises 5 sets x 15 reps

 
Tuesday – Chest & Back

 

    Dead Lift 5 sets x 15,12,10,8,6

    Incline Barbell Press 4 sets x 15,12,10,8

    Pull-Ups 4 sets x 15 reps

    Barbell Bench Press 4 sets x 12,10,8,8

    Straight Arm Pull Down 4 sets x 12 reps

    Cable Cross Over 4 sets x 12 reps

    T-Bar Row 4 sets x 12,10,8,8

    Incline Dumbbell Fly w/ Close Press 4 sets x 10 reps (each)

 
Wednesday – Shoulders & Trapezius

 

    Bradford Press (warm up) 2 sets x 20 reps

    Standing Arnold Press 4 sets x 12,10,8,8

    Single Cable Lateral Raise (behind back) 4 x 12 reps

    Face Pulls (rope) 4 sets x 12 reps

    Barbell Front Raise 4 sets x 10 reps

    Dumbbell Shrugs 5 sets x 12 reps

 
Thursday – Triceps & Biceps

 

    Barbell Skull Crusher 4 sets x 15,12,10,8

    Barbell Curls 4 sets x 15,12,10,8

    Rope Extensions 4 sets x 12 reps

    Dumbbell Bi-Lateral Hammer Curls 4 sets x 12 reps

    Triceps Dips (lockout) 4 sets x 15

    Concentration Curls 4 sets x 10 reps

 
Friday – Legs & Calves

 

    Leg Press 5 sets x 20,12,10,8,6

    Hip Extensions (lifts) 4 sets x 12 reps

    Front Squats 4 sets x 12,10,8,8

    Single Leg Romanian Dead Lift 4 sets x 12 reps

    Donkey Calf Raises 4 sets x 15 reps

 

[The True Adonis]

One does obviously not have to do that workout, but I can tell you, it gets you results instantly and fast if you stick to it.  Strength through the roof.

[Simple Simon]

One does obviously not have to do that workout, but I can tell you, it gets you results instantly and fast if you stick to it.  Strength through the roof.

 

[chaos]

Weeks 4-6 get more difficult.

WEEKS 4 – 6


 
Monday – Legs & Calves 

 

    Squats 5 sets x 20,12,10,8,6

    Romanian Dead Lifts 4 sets x 12,10,8,8

    Walking Lunges 4 sets x 10 steps (each way)

    Legs Extensions 3 sets x 12 reps

    Standing Hamstring Curls 3 sets x 12 reps

    Seated Calf Raises 5 sets x 15 reps

 
Tuesday – Chest & Back

 

    Dead Lift 5 sets x 15,12,10,8,6

    Incline Barbell Press 4 sets x 15,12,10,8

    Pull-Ups 4 sets x 15 reps

    Barbell Bench Press 4 sets x 12,10,8,8

    Straight Arm Pull Down 4 sets x 12 reps

    Cable Cross Over 4 sets x 12 reps

    T-Bar Row 4 sets x 12,10,8,8

    Incline Dumbbell Fly w/ Close Press 4 sets x 10 reps (each)

 
Wednesday – Shoulders & Trapezius

 

    Bradford Press (warm up) 2 sets x 20 reps

    Standing Arnold Press 4 sets x 12,10,8,8

    Single Cable Lateral Raise (behind back) 4 x 12 reps

    Face Pulls (rope) 4 sets x 12 reps

    Barbell Front Raise 4 sets x 10 reps

    Dumbbell Shrugs 5 sets x 12 reps

 
Thursday – Triceps & Biceps

 

    Barbell Skull Crusher 4 sets x 15,12,10,8

    Barbell Curls 4 sets x 15,12,10,8

    Rope Extensions 4 sets x 12 reps

    Dumbbell Bi-Lateral Hammer Curls 4 sets x 12 reps

    Triceps Dips (lockout) 4 sets x 15

    Concentration Curls 4 sets x 10 reps

 
Friday – Legs & Calves

 

    Leg Press 5 sets x 20,12,10,8,6

    Hip Extensions (lifts) 4 sets x 12 reps

    Front Squats 4 sets x 12,10,8,8

    Single Leg Romanian Dead Lift 4 sets x 12 reps

    Donkey Calf Raises 4 sets x 15 reps

 

Looks like a good warm up routine.

[Grape Ape]

If I can do it, you can do it.

It gets even more difficult as the weeks go on.

Let me rephase - I could do it, and once my body adapted, I think it would be easier from a soreness perspective.  But I believe I could drop a few of the exercises on there and see no difference if I followed the rest.

In addition, pain tolerance is lower right now, since bone hits bone in my right shoulder, so volume doesn't work well for me on certain bodyparts.

[njflex]

. ..i'll raise you one

[ProudVirgin69]

That's right, results come not just instantly but fast too

[Shockwave]

It really isn`t.

Ive been doing a split where I hit everything twice each week, loosely based on Nortons routine....

hard, heavy, low reps 3 sets/3exercises/bodypart for upper body and lower body mon-tues,

 lighter (but still as heavy as I can) for 10-15 reps and 4 sets per exercise 5-6 exercises per body part thurs-sat..... back/shoulders, chest/arms, legs

I really like the hitting everything twice a week and I like the alternation of power and volume.

[The True Adonis]

Ive been doing a split where I hit everything twice each week, loosely based on Nortons routine....

hard, heavy, low reps 3 sets/3exercises/bodypart for upper body and lower body mon-tues,

 lighter (but still as heavy as I can) for 10-15 reps and 4 sets per exercise 5-6 exercises per body part thurs-sat..... back/shoulders, chest/arms, legs

I really like the hitting everything twice a week and I like the alternation of power and volume.

I did PHAT for a while and like that as well. 

[wes]

this diet is lacking healthy fats you need to add olive oil, avacados, almonds or your joints will be fucked eating like this for an extended period of time plus the healthy fats will help you to lose fat.

Plenty of fat in there from chicken,eggs,and natty peanut butter.

I suppose a handful of almonds is the key.

[wes]

Weeks 4-6 get more difficult.

WEEKS 4 – 6


 
Monday – Legs & Calves 

 

    Squats 5 sets x 20,12,10,8,6

    Romanian Dead Lifts 4 sets x 12,10,8,8

    Walking Lunges 4 sets x 10 steps (each way)

    Legs Extensions 3 sets x 12 reps

    Standing Hamstring Curls 3 sets x 12 reps

    Seated Calf Raises 5 sets x 15 reps

 
Tuesday – Chest & Back

 

    Dead Lift 5 sets x 15,12,10,8,6

    Incline Barbell Press 4 sets x 15,12,10,8

    Pull-Ups 4 sets x 15 reps

    Barbell Bench Press 4 sets x 12,10,8,8

    Straight Arm Pull Down 4 sets x 12 reps

    Cable Cross Over 4 sets x 12 reps

    T-Bar Row 4 sets x 12,10,8,8

    Incline Dumbbell Fly w/ Close Press 4 sets x 10 reps (each)

 
Wednesday – Shoulders & Trapezius

 

    Bradford Press (warm up) 2 sets x 20 reps

    Standing Arnold Press 4 sets x 12,10,8,8

    Single Cable Lateral Raise (behind back) 4 x 12 reps

    Face Pulls (rope) 4 sets x 12 reps

    Barbell Front Raise 4 sets x 10 reps

    Dumbbell Shrugs 5 sets x 12 reps

 
Thursday – Triceps & Biceps

 

    Barbell Skull Crusher 4 sets x 15,12,10,8

    Barbell Curls 4 sets x 15,12,10,8

    Rope Extensions 4 sets x 12 reps

    Dumbbell Bi-Lateral Hammer Curls 4 sets x 12 reps

    Triceps Dips (lockout) 4 sets x 15

    Concentration Curls 4 sets x 10 reps

 
Friday – Legs & Calves

 

    Leg Press 5 sets x 20,12,10,8,6

    Hip Extensions (lifts) 4 sets x 12 reps

    Front Squats 4 sets x 12,10,8,8

    Single Leg Romanian Dead Lift 4 sets x 12 reps

    Donkey Calf Raises 4 sets x 15 reps

 

Ahhhhh............I see that you are adding in more days........I should have known this would be a progressively harder/more intense regimen. 

[ismoseppo]

im still in bed  lol

[wes]

Post pics of yourself at 80 years old and see if you match wes from a decade ago, let alone today.

BASTARD !!!!!!!!!!!!!!!!!!1111111111 LOL   

[The True Adonis]

Ahhhhh............I see that you are adding in more days........I should have known this would be a progressively harder/more intense regimen. 

It gets a bit more difficult than that.  Last 4 weeks are supersets and dropsets.