gettin ripped

[goneoffdatlean]

Ground turkey is sick. 

[pookieadams]

gotta eat 3000 calories a day, use machines sparingly....

hit up dem bench presses, barbells with good form...don't be sloppy with it.

drink those protein shakes and sip on that creatine as well.

Stay away from protein shakes unless you work out like a demon/do cardio as well. They'll lead to gains in your belly as well as the muscles you are targeting.

Young Steve Workout plan goes thusly:

Day One: Chest. Five sets of regular bench presses, going up in weight each time. Five sets of incline doing same. Four sets decline.
Then I do three sets incline on those cable things that you can adjust the positioning of. I forget what they're called. Also work in three different triceps workouts at about three or four sets each.

Day Two: Back. Six sets of barbell rows. Four sets of dumbell rows. Close grip lat pulldown. Close grip where you pull the handle out towards your chest. Six sets of lower back extensions on a machine (don't wanna throw out my lower back), pull out the handles on the nautilus thingy in order to hit the back of my delts.  Three sets of three to four reps for biceps.

Day Three: Cardio. Run for an hour.

Day Four: Shoulders. Four sets of regular shoulder press. Six sets of shoulder curls using a barbell. Four sets of Arnold Presses. Four sets of the thing you do where you lay frontwards on a decline bench and hit the back of your delts, four things where you raise a dumbell forward with your arm extended. Four things where you move the weight to the side.

Day Five: Cardio/Abs

Day Six: Triceps. Six sets of close grip bench presses. Five sets of dips. Four sets with that triangular pulldown bar. Three of whatever else I feel like. Also work abs.

Day Seven: Biceps. Six sets of  barbell curls. Four sets of dumbell curls. Four sets of whatever biceps exercise I feel like. Also try to hit abs.

No leg work at all?

also - do you really need the tricep day? aren't they hit in day 1, 2, and 4?

[teenagegurls]

you say you hittin the gym

I DON'T BELIEVE YOU

[teenagegurls]

also, what is everyone's primary motivation for going to the gym?  self-improvement or self-disgust?  mine's firmly pitched in the latter's campground.  

gonna wipe up my ass sweat with tears.  

[kolaola]

"Just standing up's a workout when you're packing a 17 pound moray eel in your pants. " - kenny powers

i've been hitting the bench a little. twice a week so far. haven't really developed a routine yet but the one's above look decent so maybe i pick some things from that.

what do you guys do to work on the situation though?


also, not ever really trying to get super buff. just reasonably fit.

[Young Steve]

gotta eat 3000 calories a day, use machines sparingly....

hit up dem bench presses, barbells with good form...don't be sloppy with it.

drink those protein shakes and sip on that creatine as well.

Stay away from protein shakes unless you work out like a demon/do cardio as well. They'll lead to gains in your belly as well as the muscles you are targeting.

Young Steve Workout plan goes thusly:

Day One: Chest. Five sets of regular bench presses, going up in weight each time. Five sets of incline doing same. Four sets decline.
Then I do three sets incline on those cable things that you can adjust the positioning of. I forget what they're called. Also work in three different triceps workouts at about three or four sets each.

Day Two: Back. Six sets of barbell rows. Four sets of dumbell rows. Close grip lat pulldown. Close grip where you pull the handle out towards your chest. Six sets of lower back extensions on a machine (don't wanna throw out my lower back), pull out the handles on the nautilus thingy in order to hit the back of my delts.  Three sets of three to four reps for biceps.

Day Three: Cardio. Run for an hour.

Day Four: Shoulders. Four sets of regular shoulder press. Six sets of shoulder curls using a barbell. Four sets of Arnold Presses. Four sets of the thing you do where you lay frontwards on a decline bench and hit the back of your delts, four things where you raise a dumbell forward with your arm extended. Four things where you move the weight to the side.

Day Five: Cardio/Abs

Day Six: Triceps. Six sets of close grip bench presses. Five sets of dips. Four sets with that triangular pulldown bar. Three of whatever else I feel like. Also work abs.

Day Seven: Biceps. Six sets of  barbell curls. Four sets of dumbell curls. Four sets of whatever biceps exercise I feel like. Also try to hit abs.

No leg work at all?

also - do you really need the tricep day? aren't they hit in day 1, 2, and 4?

I've thought about doing legs, but it's completely uncharted territory for me. Plus when I used to squat my knees got all jacked up and I couldn't run for weeks. I love running, so I always want my legs to be in shape for a 6+ mile run. Then again I see dudes doing legs and know I should find time for 'em. I dunno.

Regarding triceps day, I used to do arms all in one day but it took like two hours or more. Now I just divide 'em up to make it faster. I know I hit 'em on chest and shoulder days as well, but I like to be able to go all out on 'em, which is hard to do after a decent chest/shoulder workout.

Also Collin, I started working out because I didn't wanna look like your average out of shape American slob. Then I started getting progressively more and more into it. What drives me is the pursuit of little goals that are attainable as long as I stick to it. It's really relaxing for me.

[goneoffdatlean]

Borechart, what kind of ab exercise do you do? 

Also the thought of Collin doing a bench press wearing flares and a S-sized Eric Carmen shirt fills me with much mirth.  No offense, CM.  It's all love, bruh.

[pookieadams]

I've thought about doing legs, but it's completely uncharted territory for me. Plus when I used to squat my knees got all jacked up and I couldn't run for weeks. I love running, so I always want my legs to be in shape for a 6+ mile run. Then again I see dudes doing legs and know I should find time for 'em. I dunno.

Regarding triceps day, I used to do arms all in one day but it took like two hours or more. Now I just divide 'em up to make it faster. I know I hit 'em on chest and shoulder days as well, but I like to be able to go all out on 'em, which is hard to do after a decent chest/shoulder workout.

Suggestion - try squats without shoes on.  Don't worry about the weight and just start with the bar and working on form just to see if it feels comfortable. You can also try it on a smith machine (some models are better than others. I really don't like the locking mechanisms on some.)


Also - hit up the leg extension machines after squats. I had some slight knee issues when I started squatting which related to foot pronation. I find that leg extension/calf extension post-squat really helps.

[turkleton]

I thought this would be about getting fucked up, and not some fitness shit. Blech.

agreed.

[Young Steve]

I've thought about doing legs, but it's completely uncharted territory for me. Plus when I used to squat my knees got all jacked up and I couldn't run for weeks. I love running, so I always want my legs to be in shape for a 6+ mile run. Then again I see dudes doing legs and know I should find time for 'em. I dunno.

Regarding triceps day, I used to do arms all in one day but it took like two hours or more. Now I just divide 'em up to make it faster. I know I hit 'em on chest and shoulder days as well, but I like to be able to go all out on 'em, which is hard to do after a decent chest/shoulder workout.

Suggestion - try squats without shoes on.  Don't worry about the weight and just start with the bar and working on form just to see if it feels comfortable. You can also try it on a smith machine (some models are better than others. I really don't like the locking mechanisms on some.)


Also - hit up the leg extension machines after squats. I had some slight knee issues when I started squatting which related to foot pronation. I find that leg extension/calf extension post-squat really helps.

Update: I did legs for the first time yesterday and felt incredible today. All that stuff about squats unleashing testosterone was no joke. I felt way stronger doing bi's today than I should have. Took your tip to do extensions after squatting and felt no knee problems today. I'm so taken with the leg experience that I'm going to have to find time for 'em every week. Thanks dude!

[goneoffdatlean]

I felt way stronger doing bi's today than I should have.

PAUSE!

[Young Steve]

I felt way stronger doing bi's today than I should have.

PAUSE!

We can't all be entering upon a wife of wedded bliss. Sometimes a man's gotta do what a man's gotta do when there aren't any Asiatic mountain lions in sight.

EDIT: Nice Freudian slip on that first sentence! Totally unintentional on my part. 

[goneoffdatlean]

So the Gayshas gettin back together?  Sex Wit Dudes out on Burger Tapes this fall!

[lars]

Do legs!  You are an idiot if you don't.  Even if you throw them in by just doing free weight squats / one legged squats or lunges holding, like, a 10 lb. bar bell or whatever, you will never thank yourself more.  Don't use the squat cage or whatever if it was giving you pain before but ignoring your legs actually LEADS to injury more than to it.  Plus then you don't have chicken legs compared to the beach muscles you're flexin' up top.  It's a great way to avoid IT band problems as well as issues with shins/knees that plague anyone.  Also, warm up for one mile, cool down for a half or just run 8-12 minutes and then cool down by walking around a track if there's one at your gym or nearby for like 15 min (avg time it takes to walk a mile.)  Legs are just as crucial as the often ignored back extensions, (which you should also be doing randomly mixed in 3 days a week with your ab routine that you better be doing to finish off 'cause if you don't you're an idiot x2.)  Like anyone said, stay away from machines, always use free weights and bars and vary your routine from month to month.  Do hammer curls as opposed to just curls for bi's for example or switch from bar curls to free weights and vice versa.   Don't do arms together and tri's are totally a days worth if you are doing it right, none of those other things will work it enough, and it will help you RIP your chest up and get great gains in bench, skull crushers or whatever else you're doing for chest.

Set your routine now because you will realize no goals at all if you're just randomly throwing yourself at machines and weights doing what you think is right.  Isolate your target muscles and hit them hard on their day.  Cycle in some rest here and there and get as MUCH protein as possible, an old adage would be 1g for every lb you weigh, although that's not science.  Eat ground turkey, chicken breasts and egg whites if you're able or chard and, I think, kale if you're veggie, although there're great sites out there for protein rich veg diets, I can not hang with them though.

Also, if you're serious, cut pretty much any drinking down to the weekends exclusively and learn to say absolutely, positively NO to empty foods and drinks.  White bread, soda, candy and sweets blah blah blah, all just absolute horse shit for anyone dedicated.  This includes almost every possible meal you can buy on the go as well, so pack your tuna sandwiches accordingly. It doesn't mean you shouldn't treat yourself once in a while but don't do it with a cheeseburger, make it worth  it by having your mom make you delicious homemade cookies or something else you will actually appreciate.  Also, drink water every chance you get, as much as possible, doi.

Do all this and you will see results in NO TIME, like 2 months or so and you're set.  You'll also notice that your cravings, because your body will stop responding to the impulse eating you were doing for however long before you started, for sugar and such will pretty much drop off the map.  A side note, everyone knows it's bad but corn sugars also make your brain quit responding to being full, so their sinister purpose is really just to make you eat and eat and eat, it's like if they put Chinese food in everything.

I used to be a workout freak, so that's that, but I don't live it so religiously anymore.  Check this site: http://www.bodybuilding.com/ to get into it, free routines, exercises and advice is rampant there and it's really quality stuff. 

[Mark Beef]

your soundtrack from now on

 http://illogicalcontraption.blogspot.com/2010/10/train-fight-win.html?utm_source=feedburner&utm_medium=feed&utm_campaign=Feed:+dmblogroll+(Digital+Meltd0wn+Aggregator+-+Recent+Music+Blog+Posts)

you're welcome