sorry i've been awol guys, but been busy with the boy's soccer (i'm helping coach his rep team).

I keep reaggravating my right calf pull and my left knee is HORRIBLE, been to the docs, starting with xrays, an MRI may be in my future.

So, short story, is I'm getting fatter by the day.

I actually downloaded it on my comp, but I figure I need to get into decent shape before I could even try it.


My one thing though, is that I honestly don't have anywhere to put a pullup bar in my house.... are there alternatives to things like that?

I don't know if you'd have any room for this http://www.dickssportinggoods.com/product/...oductId=2201610 but I've wanted it for quite sometime. only problem is the shipping is probably as much as the equipment.


also, I've ran one mile this week, done about 4 complete sets of weights, and about 2 miles on the exercise bike, plus eaten about 4000 calories worth of cookies. I'm enjoying it for the moment. its a nice break while I figure out where I want my next exercise phase to go. I guess you gotta take a somewhat extended break every now and again or else you go crazy. at least I do.


time for another chocolate graham cracker cookie.

Definitely not, but it'd be nice.

well they are delicious. I suggest you reconsider.




oh, you meant the power tower, not the cookie. I apologize.

Bumpaments

Went for 10mile ride yesterday, first in about 2 weeks, pissing British 'Summer'

Gonna do some pressups in a bit, hopefully work out 2moro

I think everybody else died of heart attacks. lazy assholes.


I went for a run yesterday, and while it was the second time I've run on plain old asphalt, it must have been something different about it than the first, cause about a half mile away from my house coming back, I was sure my legs were just going to snap they hurt so bad. hope I can get them used to this cause I don't want to have to keep going to the track, especially trying to avoid god damn sports practices. asshole kids.

either way though, I'm actually coming back from a pretty decent break for vacation (couple days off before, the whole week of vacation, and then very little the week after), and boy is it tough getting back on it. the main problem is just getting back into the whole schedule of it and forcing yourself to get out there.

My doctor prescribed my some steroids for my allergies so I'll be in the gym every day now. FLEX

oh FUCK YEAH BRAH.



PUUUUUUUMP!!!!

I've gone to the gym twice this week (today was my first real workout, the other time I just did a quick cardio and left). I'll probably be hurting tomorrow and the next day, but hopefully I can get back soon and do it again!

I don't know why, but today was I think the first time in a long time that I've worked up a good sweat and didn't get a headache after.

Keep it up, brah!

I don't know if I've posted in this thread before, but this is generally what I do in a given week at the gym... Any suggestions please feel free...

Day 1- Chest

flat bench: 3x12 w/ 135-165
incline bench: 3x12 w/ 115-135
dumbbell flies: 3x15 w/ 25lb dumbbells
cable crossovers: 3x12 w/20lb on each handle
pushups: 1 set to failure

Day 2- Back

bent over rows w/ straight bar: 3x10 w/ 115-135
pullups: 3x15 (I use the assisted machine bc I'm a faggot)
cable rows: 3x12 I forget the exact weight I use.. I think it's around 90-120
cable pull downs: 3x12 w/ ~80-100
bent over dumbbell rows: 3x15 w/ 40lb dumbbells

Day 3- Shoulders

military press: 3x10 w/ 115
dumbbell front raises: 3x12 w/ 15-20lb dumbbell
dumbbell side raises: see above
bent over flies: 3x10 w/ 15-20lb dumbbells
shrugs: 3x15 w/ 50-60lb dumbbells
standing rows: 3x12 w/ ~80-90lbs

Day 4: Arms

Biceps-
Standing straight bar curls: 3x12 w/ 45-65lbs
Alternate dumbbell curls: 3x10(per arm) w/ 20lb dumbbell
Preacher curls (individual): 3x12 w/ 15lb dumbbell
hammer curls: 3x10(per arm) w/ 20lb dumbbell

I finish with either a drop set of alternating curls, going from 10 reps per arm with 20's, then 10's, then 5's, or getting on the cable machine as if to do cable crosses, but instead holding both arms out at the sides and curling toward your head. I don't know what that's called but it works.

Triceps-
close-grip bench: 3x10 w/ 115lb
cable pushdowns (overhand): 3x15 w/ 30-40lbs
cable pushdowns (reverse grip): 3x15 w/ 30-40lbs
dumbbell kickbacks: 3x12 w/ 20lb DB

Finish with 3 sets of bench dips, 2 sets of 20 and the last set to failure


Day 5- Legs

Squats: 3x12 w/ 135-185
Leg press: 3x12 w/ about 225
Leg ext: 3x12 w/ whatever weight feels right, not sure on the exact number
Leg curls: see above
Calf raises: 3x20


30 min of cardio 3x a week




That's the formula I've been using for about 2 months now and I can definitely see results in strength and appearance. My only weakness is the drinking and the crappy eating, but I've been a lot better with the latter lately. The former, not so much.

I believe the preferred spelling of CHEST is in all caps

POINT!
Dawson-1
CW-0

I <3 the gym. Especially the milfs who doll themselves up to go work out .

Fuck. I remember when I was razor sharp with all these things. I'm fallin' off.



:taps out:

5 days later, and I finally went back for another work out. My arms were killing me all week, and finally they felt good enough to go again. I did 25 minutes on the cross trainer (last week I did 15 before working out and 15 after), but this week I went through my workout faster and keeping my heartrate up since I wasn't with a friend this time. I weighed myself after the workout and it said 220, which is the lowest I've been in at least a year, so eating better must be paying off! I had been around 230 for quite a while.

My favorite workout clip: http://youtube.com/watch?v=iMjG2s6UOaw

DUDES!

bulk is so 90's man.

I used to hit the gym hard, rocking the weights.

now my new routine, i run twice a week, making sure to keep my knees feeling good. if any discomfort, STOP!

I rock the gym 2-3 times a week now. I used to go 6 days a week, but now i do a solid routine, with plenty of stretching pre and post workout.

i keep my reps high, lower my weight, an extra set, and i do core after every workout. sometimes a good core session, sometimes just a few little ab workouts.

but the key!! is using free weigths and a core ball.

when doin fly's for chest, use free weights and a ball, instead of a bench or machine.

another great chest/tri's and all around, stabilizer muscle tip is set up a core ball in front of you and a bench behind, kick your feet up on the bench and do pushups, using your hands on the core ball, you will be forced to stabalize as the ball wants to roll with your body elevated in the air.



Nib High Football Rules!!

http://youtube.com/watch?v=y5jcWt0vH-M

well i just ordered a hundred and fifty bucks worth of supplements.


funny thing is, its cheaper than buying the food that i would need to equal that amount of protein. powdered protein shake is like maybe a buck, and a can of tuna is like 3 at least. something like that anyways. its freaking stupid, i know that much.


oh, and i bought some new stuff made by the same people that make muscle milk, only its called MONSTER milk. oh man, i am going to get sooo RIPPED.


MONSTER MIIIIIILK!!!!!

Dude a can of Tuna is not 3 dollars. I live in the most expensive state in the country and I pay a buck for the good stuff. Go to COSTCO.


Oh and what protein bars do you like? Do you have any that are not a glorified snickers? I have been eating South Beach Diet bars on occasion, they are not huge on protein but they also do not have a ton of sugar and carbs/calories.

WELL THEY ARE AT THE GROCERY STORE ASS.


but yeah, i do go to sams sometimes, but I can't go in there without spending like 200 bucks, so I kinda have to stay out of there.



the ones I just ordered are muscle tech nitro tech bars. 30 grams of protein to 270 calories. real good ratio.


I also eat the south beach diet bars, the high protein bars that come in a 5 pack and are like 140 calories a piece or something like that. they're good, but not really substantial enough for actual lifting, but plenty good as a snack.

FIST BUMP BRAH

I have about three scoops left in my gnc whey protein mix. I remember that you recommended a website where you can order a chocolate protein mix that's cheaper and just as good as the gnc stuff? What was it again?

bodybuilding.com has an extensive store/selection of stuff.

and www.fitnessone.com, which used to have the best prices on everything, just not as great of a selection as bodybuilding.com, but this last time I compared prices between the two, and they were actually more expensive on some things. just compare the two on whatever stuff you want, fill up your basket in each, and see which one's cheaper.


and the powder I was talking about was probably optimum nutrition's 100% whey. its the absolute best for the price in my opinion. probably close to the best regardless of the price actually. go for the extreme milk chocolate flavor. that stuff is the tits. also, the same brand's casein protein is good stuff too. I'm starting to think that casein is possibly more important that whey, but thats another discussion.

I've been slacking and too busy and too sore from softball/hockey games to make it in the last few weeks.

Going to Houston Thu-Mon, but plan to get back there Mon or Tue at least twice/week with 3 times/week as my goal.

Biking to work now. It's not much, but it's better than driving. Other than that, I've been golfing too much and being lazy otherwise. This usually happens to me in the summer, I just have a hard time getting into the gym when it's nice out.

I'm pretty sure that Tuna is regularly one of those 10/$10 items at the grocery store. LOL.


You shopping at Whole Foods or something?

I don't know where the fuck you people shop, but tuna is expensive everywhere I've ever seen it around here. 10 for 10 bucks if its 3 years old and the store brand maybe.

Not sure if this will work.... Moral is... $1.19/can on Peapod. Pretty sure that puts it in the 10 for 10 range at Jewel/Albertsons.

http://www.peapod.com/findShowProdGrp.jhtm...prodGroupId=364

jesus fucking christ the point was that regular food has gotten much more expensive. way to take a off hand comment and run it into the ground.

You kept arguing, lol.

AWESOME!

question???

is true to work on heavier weights and less reps?

\

well from everything I've been reading lately on the subject, I've heard that for any fitness goal, be it muscle gaining or fat loss, lifting heavy weights with fewer reps is the way to go.

now logically, I don't really see how this can be. mainly because with less weight, you can potentially squeeze in extra reps that you wouldn't be able to with heavier weights, as a percentage of total work done, and therefore do more total "work" with that particular set. for instance, say, given some random exercise, you can do either 20 reps at 20 pounds or 4 reps at 100 pounds. both situations produce 400 total pounds lifted, but in the 20 pound scenario, you're much more likely to be able to squeeze out an extra rep, increasing your total work to 420 pounds lifted.

however though, it still seems that the growing sentiment is towards the opposite, ie heavier weights and less reps burn more calories and build more muscle. not to mention that in my own experience, the same is true.

The strongest I have ever been was when I was doing 3X3 and 5X5 excercises, I also got very big in the chest and arms, that I did not like.

Haven't people died of mercury poisoning from eating too much tuna?

After reading this I had this visual image of you explaining it just like this:

http://youtube.com/watch?v=OEflzeCGta4

I don't think so. I think it's a myth made by the beef companies.

Honestly, you'd have to eat it like every meal.

Faggot.

I am already barrel chested with pretty big shoulders. I put on muscle very quickly, the problem is I don't shed pounds/fat at the same rate. So I just end up looking bigger, my shirts and suits don't fit correctly. I have not figured out a way to not bulk up in this area.

I was a rail in H.S. once I hit 19 that all stopped. Now I am a 46 regular and have a 17" neck.

Nothing makes you feel worse than when you go into a trendy store to look for work clothes and the biggest suit they have is a 42 R. Then you realize its a store for Aisans, and you get over it.

whoooooaaa

That will suck for me when everyone can take a pill and be in shape. I like that 80% of people are overweight, it makes me stand out to women. If everyone is in shape I might as well turn gay.

see, there's an upside to everything.

But every gay guy will be thin too!

OK so I am going to start up that program that I have sent to a bunch of you tonight. I am really not motivated though, but that is natural I guess. I am kind of working late to miss the 5 oclock rush.

They already are.