Weightlifting/Body Building

[Rev]

Originally Posted by Vin

I bet your right hand has some insane grip.

Insane isn't the word..



After my accident it's difficult for me. My wrist doesn't bend all the way and I'm an asshole for not exercising it like I should. I have started my weight training again and it seriously sux in comparison to what I used to do. I'm like doing not even a quarter of the weight. It's actually depressing....Vin and other weight lifters you can just imagine the stress in not being able to do your old routine work out. I have to adjust everything now. My stance, posture, all the minor things...I'm gonna be a trooper though and not complain and cry...I think I'm gonna take some before and after pictures..although before pics yall may cry and laugh at the same time..

[Ant]

Originally Posted by Vin

Ok, here's my deal.

• Cardio: Running/Walking/Biking/Excessive masturbation/etc

Does the masturbation really work? That might be why I'm not leaning out as much.

[Vin]

Originally Posted by Rev

Vin and other weight lifters you can just imagine the stress in not being able to do your old routine work out.

I go two days off and I'm having a nervous breakdown; I swear I can see myself shrinking in the mirror (I then realize I got out of a cold shower).

I DO feel for you, bro. That's gotta suck, but stick to it.

[Kennedy]

Had a nice back work out today

Wide Grip Pull Ups = 53

Lat Pull Downs Behind the head
12x120 10 x 130 8 x 140

B/O Barbell Rows
15 x 95 15 x 115 12 x 135

Cable Rows
12 x 130 12 x 140 10 x 150

Close Grip Pull Downs

12 x 100 10 x 100 10 x 110


Wasn't feeling to hot after that so I bounced early and didn't do Cardio or triceps like I was supposed to

[AfricanBootyScratcher]

Thankfully, I've already got a super sexy bod, even though I am lazy!

[Kennedy]

Today was leg day....basically I needed a wheelchair to get to my car......

5 Minute Jog Warmup

Squats
12 x 95(warmup)....... 15 x 135 ......... 12 x 225 .......... 6 x 315

Leg Press
12 x 180 ........ 12 x 225 .......... 12 x 270

Leg Extensions

12 x 85 ....... 12 x 100 ......... 12 x 105 DS*(dropset) ......... 6 x 70

Calves
Seated Calf Raises
12 x 45 .......... 12 x 90 ............ 12 x 70

Standing Calf Raises

12 x 60 ............ 12x 80 .............. 12 x 60

Donkey Calf Raises

12 x 160 ......... 12 x 200 .......... 12 x 220 .......... 8 x 240


This workout went from 3:50 - 5:10

[Jay]

I have been known to pick up a weight every now and then....

[Kennedy]

Yea I dont know about that........jk Nice lat spread

[Ant]

Originally Posted by Jay

I have been known to pick up a weight every now and then....

So post up your routine.

[Jay]

Originally Posted by Ant

So post up your routine.

Well you want my workout split? Diet? Supplement regimen?

My split is nothing special. Classic at best.

Mon. Back/Bi's/Calves
Tues. Shoulders/Traps/Abs
Weds. Off
Thurs. Quads/Hams/Calves
Fri. Off (i have work at night)
Sat. Chest/Tris/Abs

My new split will soon be

Mon. Back/Traps/Calves
Tues. Shoulders/Tris/Abs
Weds. off
Thurs. Quads/Hams/Calves
Fri. off
Sat. Chest/bi's/abs

Pick a day from my current split and i'll tell you what i do for that workout.

Also...workouts, supplementation will do you NO GOOD without proper diet.

[Rev]

Originally Posted by Jay

Also...workouts, supplementation will do you NO GOOD without proper diet.

Yep, Diet's the key. I'm need to start loading on protien. I just started my routine again since the accident. I've gained 30 lbs and i'm nothing but a fat slob now. Need to go shopping for some supplements, I've found that online is always the cheapest.

Where do you guys get your supplements from (no need to mention the horse pills). GNC? Online (post the link if online)?

[Jay]

www.netrition.com

its like 1 day to your door. Great prices too. I buy all my OTC supps there.

[Ant]

Originally Posted by Jay

Well you want my workout split? Diet? Supplement regimen?

My split is nothing special. Classic at best.

Mon. Back/Bi's/Calves
Tues. Shoulders/Traps/Abs
Weds. Off
Thurs. Quads/Hams/Calves
Fri. Off (i have work at night)
Sat. Chest/Tris/Abs

My new split will soon be

Mon. Back/Traps/Calves
Tues. Shoulders/Tris/Abs
Weds. off
Thurs. Quads/Hams/Calves
Fri. off
Sat. Chest/bi's/abs

Pick a day from my current split and i'll tell you what i do for that workout.

Also...workouts, supplementation will do you NO GOOD without proper diet.

Right now I'm basically on your new split. I struggle with Back so what do you do for that?

[Jay]

Originally Posted by Ant

Right now I'm basically on your new split. I struggle with Back so what do you do for that?

Three elements: Back width (lats), back thickness (middle back), lower back.

I do deadlifts every other week. Learn to do them. This week i did (non-deadlist week)

Lat Pulldowns (width)
100x15 Warm Up
150x12
200x10
225x8

Bicep Exercise

Bicep Exercise

Dumbbell Rows (thickness/lower) *these will take alot out of you*
100x12 Warm Up
125x10
150x8

Cable Seated Rows (close grip thickness/lower)
250x10
300x8

Bicep Exercise

Dumbbell Pullover (width) *this is a great exercise*
100x12
125x10
140x8

Calves

Learn to do deadlifts!!! they are an all time great mass builder. Learn to do them properly and they will take you a long way.

Most ppl have problems with width exercises. On exercises like pull downs: Learn to pinch your shoulder blades together at the contraction point of the movement and get a good stretch at the hang.

I suggest before doin pulldowns you master chin ups first.

I go into much greater detail with my back such as lower lat exercises, movements targeting thickness specifically...however, this should do for now.

[Kennedy]

Like Jay Said the most basic exercises for back are......

Deadlifts (be careful, go very very light until you get the form correct otherwise you won't be doing ANY back exercises AT ALL.)

B/O Rows (Dumbell and Barbell work two different parts of your back)

Pulldowns


I usually start my back workout with wide grip pull ups. I do as many as I can until I get a total of 50 for reps. If I really want to burn out my lats I will do 3 sets of light weight high rep lat pulldowns.


Jay....have you ever considered instead of doing a Back/Bi Chest/Tri split you do the opposite to let your muscles rest and work the priority principle?

eg. Back/tris Chest/bi's

After my chest work out my tris are usually shot and I cannot even fathom doing any type of pressing movement esp. focusing on the tris.....