View Full Version : Let Me Say Hello Brothers
The Epidemic
01-29-07, 11:49 pm
HEY BROTHERS
I AM 5'11 AT 197 AT 15.3BF. I STARTED LIFTING HARDCORE SINCE APRIL 06 AT 175. LIFTING HAS BECOME A LIFE STYLE CHANGE FOR ME. I USED TO RESEARCH ABOUT CAR, TURBOS AND PARTS ( I STILL DO) BUT NOW I READ ANY MUSCLE MAG I CAN FIND, MEN HEATLH, M AND F, FLEX, I HAVENT READ CAR AND DRIVER IN 4 MONTHS. SOME TIME AROUND JUNE I MET A LINEBACK FROM RUTGERS UNIV( MY HOMETOWN) HE WAS '11 AND 230 WITHA 34IN WASIT. I FELL IN LOVE I WITH HIS FRAME. SINCE THEN I WANTED TO BE 230 i HAVE A GOAL OF 230 AT SUB 10 BF. MY PLAN WAS BULK UP TILL I HIT 230 AT CUT UNTILL I WAS SUB 10BF AND THE STARTING BULKING UP AGAIN. IM JUST LOOKING FOR TIPS AND NEW IDEAS...
i KNOW SQAUTS ARE A STAPLE. BUT I CANT SQAUT EVERY WEEK. MY KNEE IS KILLING ME, LAST WEEK I SQUATED 8-8-6-4/ 225,275,315, 365... this week i couldnt go over 185. how can i fix this?
.
I AM CURRENTLY TAKIN: REAL GAINS( GOOD STUFF) 10g OF CREATINE, LIVER TABS, AP AND SHOCK THEPARY( I DONT THINK ITS REALLY WORKING FOR ME LIKE NITRIX DID)
Freakshow
01-30-07, 1:05 am
HEY BROTHERS
I AM 5'11 AT 197 AT 15.3BF. I STARTED LIFTING HARDCORE SINCE APRIL 06 AT 175. LIFTING HAS BECOME A LIFE STYLE CHANGE FOR ME. I USED TO RESEARCH ABOUT CAR, TURBOS AND PARTS ( I STILL DO) BUT NOW I READ ANY MUSCLE MAG I CAN FIND, MEN HEATLH, M AND F, FLEX, I HAVENT READ CAR AND DRIVER IN 4 MONTHS. SOME TIME AROUND JUNE I MET A LINEBACK FROM RUTGERS UNIV( MY HOMETOWN) HE WAS '11 AND 230 WITHA 34IN WASIT. I FELL IN LOVE I WITH HIS FRAME. SINCE THEN I WANTED TO BE 230 i HAVE A GOAL OF 230 AT SUB 10 BF. MY PLAN WAS BULK UP TILL I HIT 230 AT CUT UNTILL I WAS SUB 10BF AND THE STARTING BULKING UP AGAIN. IM JUST LOOKING FOR TIPS AND NEW IDEAS...
i KNOW SQAUTS ARE A STAPLE. BUT I CANT SQAUT EVERY WEEK. MY KNEE IS KILLING ME, LAST WEEK I SQUATED 8-8-6-4/ 225,275,315, 365... this week i couldnt go over 185. how can i fix this?
.
I AM CURRENTLY TAKIN: REAL GAINS( GOOD STUFF) 10g OF CREATINE, LIVER TABS, AP AND SHOCK THEPARY( I DONT THINK ITS REALLY WORKING FOR ME LIKE NITRIX DID)
Welcome to the Forum Epidemic. I hear ya on the squats, it kills my knees too, but they are a necasary evil my friend. Sorry to hear you arent lovin the Shock Therapy. If you havent already, you might try Animal Pump as a pre-workout NO/Creatine/Energy product. Keep us updated on your progress, and again, welcome. FreakShow
The Epidemic
01-31-07, 4:55 pm
bump
speedster00
02-01-07, 11:39 am
Hey Bro. If your knee is bothering you definitely wrap it. Wraps are cheap. Also make sure your stretched and warmed up before going heavy. If it is still bothering you, try a different excersize for a while like the leg presses. They can spark growth too. Whats your nutrition like? Are you eating every 3 hours or so? Clean with plenty of protein?
speedster00
02-01-07, 12:16 pm
I sent this to you on my space as well. Those are good numbers. I used to carry a small notepad in my back pocket to write stuff down in. But since I'm in front of a computer all day, I can also track it in an excel spread sheat. Most of the time I do it in my head. After you've done it awhile, it gets easy to do in your head. Then records just become something to look back on to track your progress. It meat bro. Any and all of it. what ever is on sale, goes on the grill. George Foreman's small grill is cheap if you need one. Cook a whole package at one time and put them in the fridge. I ate tuna so long I got tired of it. Now I eat Tyson chicken in a can every day. Put a little A-1 sauce on top and your golden. Also try packing your protein in little lunch baggies. That way when you on campus and need a quick meal, just dump a bag into your shaker and fill it at the water fountain. remember to get quality carbs after you lift.
The Epidemic
02-02-07, 3:45 am
I never wrapped before, i guess i gotta learn how to do it correctly
The Epidemic
02-02-07, 4:19 am
my typical week is like this"
Sunday- Back/bi 8-6-6-4
Bent over row
Hi row and/or Lat pull down
Deads
Seated Wide and/or close grip row
Preacher curl
Hammer curl
BB curl
Tuesday- chest/tri
Weighted dips
pulldowns
french pulldown
bent over tri ext
Incline flys
Incilne bench..... gotta bulk up my collar bone
machine chest flys or DB flys
towel bench or towel bench
Thursday shoulder/legs
calf rasie
leg press or squat
leg ext
millarty press
Hammer shrugs
cable uprite row
I need a good shoulder work out
speedster00
02-02-07, 2:24 pm
So you're not doing any flat bench? Thats the number one mass excersize. And what do you mean "bulk up my collar bone"? you do realize thats a bone right? Traps and delts are what make that area stand out.
And on thursdays- where is your hamstring excersize? Leg curls or SLDL? Hack squats? Legs are the biggest muscle recruitment work out days. Dont combine them with anything else. If your doing legs right, you shouldnt have the energy to do anything else.
I agree. If you have the time for more workouts during the week I would suggest training 5 times a week instead of just three. My current training split is
Day 1 - chest/abs
Day 2 - back
Day 3 - shoulders/calves
Day 4 - rest
Day 5 - arms/abs
Day 6 - legs
Legs should definitely be all on their own day. When I first started out I did very limited hamstring work for lack of equipment and now have had to spend many years playing catch-up with my quads.
The Epidemic
02-04-07, 7:15 pm
So you're not doing any flat bench? Thats the number one mass excersize. And what do you mean "bulk up my collar bone"? you do realize thats a bone right? Traps and delts are what make that area stand out.
And on thursdays- where is your hamstring excersize? Leg curls or SLDL? Hack squats? Legs are the biggest muscle recruitment work out days. Dont combine them with anything else. If your doing legs right, you shouldnt have the energy to do anything else.
You are 100% I need to work more on my hamstrings, what is SLDL? What should I do only?
The Epidemic
02-04-07, 7:18 pm
my typical week is like this"
Sunday- Back/bi 8-6-6-4
Bent over row
Hi row and/or Lat pull down
Deads
Seated Wide and/or close grip row
Preacher curl
Hammer curl
BB curl
Tuesday- chest/tri
Weighted dips
pulldowns
french pulldown
bent over tri ext
Incline flys
Incilne bench..... gotta bulk up my collar bone
machine chest flys or DB flys
towel bench or flat bench
Thursday shoulder/legs
calf rasie
leg press or squat
leg ext
leg curl
millarty press
Hammer shrugs
cable uprite row
I need a good shoulder work out
tips on what i should do on saturday???? i dont really know what hack sqaut is?
speedster00
02-05-07, 1:22 pm
You are 100% I need to work more on my hamstrings, what is SLDL? What should I do only?
Stiff Leg Dead Lift.
My training split is as follows-
Monday- Back
tuesday- Chest
Wed- leg
thurs- cardio as I am way sore
Fri- arms/shoulders
sat- cardio
sun-off
Back hits my bi's because I go heavy
Chest hits my tri's/shoulders because i go heavy
By the time I'm done with all of those Oly movements....my body is begging for a day off. After I have some what recouped. I hit a hard arm/shoulder day. Then dont lift over the weekend to finish repairing....
Man they go through a beating the flex has worked well for me .