Anabolics
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  1. #1
    fortherep is offline New Member
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    Tear up my workout and my diet

    Day1-chest/Tris
    Day2-Back/Bis/Forearms Cardio
    Day3-Legs
    Day4-Shoulders Cardio
    Day5-Off
    Chest/Tris
    4sets incline barbell press 5-8reps
    4sets flat barbell press 5-8reps
    4sets cable cross-over 5-8 reps
    4sets pec deck 5-8 reps
    Tris are shot by now
    4sets rope pull downs 8 reps
    4sets french curl 6-8 reps
    4sets dont know what they are called i guess they are overhead extensions 6-8reps

    Back/Bis/Forearms
    4sets cable pulldown 6-8reps
    4 sets cable rows 6-8reps
    4sets i lay on an incline bench on my stomach and grab some dumbells and do what looks like a reverse pushup 6-8reps
    3sets assisted pullups 8reps
    Biceps are blown up and ready to be killed
    4sets incline alternating dumbell curls 20reps (10 each side)
    4sets incline alternating hammer curls 20 reps (10each side)
    4sets preacher e-zbar curls 6-8reps
    2sets what i would call standing cable curls, i stand up with the cable machine at its highest and do curls, it looks like im punching myself in the head with each rep 10reps
    Forearms
    4 sets wrist flex 10 reps with palms up and 10 with palms down

    Shoulders
    4sets overhead barbell press, in front of head not behind 6-8reps
    4sets front raises 6-8reps
    4sets side raises 6-8 reps
    4sets shrugs on the smith machine 10reps

    Legs
    4sets barbell behind neck squats 6-8 reps
    4sets leg press 8reps
    4sets leg extension 8-10 reps
    4sets seated calf raises 10 reps

    day off-rest and relaxation ahhhhhhhhhhhh!

    My Diet!!
    multivitamin in the morning, protein shake with breakfast, after workout, and dinner
    i drink ProM3 protein 2 scoops a shake
    i take ripped fuel definition every morning with my breakfast
    when i do my cardio i do it on an empty stomach in the morning and then eat breakfast and drink my shake, vitamin and ripped fuel.

    9:00-bran muffin, protein shake, banana, multivitamin, ripped fuel
    i have class from 10-1 so no time for a meal
    1:00-chicken, veggies
    gym sometime around now
    protein shake after workout
    5:00-steak or something dinner like
    9ish protein shake and some almonds

    Notes:sip water all day....Water with all meals
    drink on weekends alot!!!!!emphasis on alot(im a college student gimme a break)
    sleep alot at least 9 hours everynight
    cardio is 40 mins of low-moderate intenstity cardio with my heartrate around 130
    i cant think of anything else right now and frankly i dont feel like typing anymore....so leave ur advice, thanks!

  2. #2
    RP7's Avatar
    RP7
    RP7 is offline Member
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    That back workout looked hurting. Get some deads and some dumbell rows.

    Other than that we need to know your goals to help you out.

  3. #3
    fortherep is offline New Member
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    Goals.....to get big and be cut, if u want more specifics just ask, but my goals are pretty generic, and i dont do any anabolics whatsoever....sorry

  4. #4
    DARKSEID's Avatar
    DARKSEID is offline Senior Member
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    Quote Originally Posted by fortherep
    Goals.....to get big and be cut, if u want more specifics just ask, but my goals are pretty generic, and i dont do any anabolics whatsoever....sorry
    I've never responded well and gotten big using alot of sets, so imo it's too many sets and the food needs to be increased.

  5. #5
    DARKSEID's Avatar
    DARKSEID is offline Senior Member
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    what are your stats?

  6. #6
    fortherep is offline New Member
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    im 5'8" 160... bench 4reps 145 for 2 sets and 225 for 10 for 2sets, for my squats i've got 245 for 4 sets of 8....ive got about 11percent body fat now.

  7. #7
    fortherep is offline New Member
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    i basically want ur guys advice on what u think i can do to really start to see some improvements....i am happy with my workout, but am new to the sport , so if theres anything u guys can add to help me on my way.......

  8. #8
    RP7's Avatar
    RP7
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    Improvements?
    1) Train, 2) Eat, 3) Sleep

    Since you have a grasp on training, I would hed to the diet forum, submit a comprehensive diet and goals, and let it get torn to pieces.

  9. #9
    fortherep is offline New Member
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    ive started my days now with a cup of oatmeal, a multi vitamin, and now a flaxseed oil pill. What exactly does the flaxseed oil do, and why is the oatmeal such an important part of the breakfast?

  10. #10
    RP7's Avatar
    RP7
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    Oatmeal is quality carbs - they're whole grain and slow burning. I like throwing in some unflavoured whey in my oatmeal for a good breakfast.

    Flax? Well what doesnt it do?
    "Stimulating steroid production Systemization of hormones Mediating immune response Directing endocrine hormones to target cells Regulating smooth muscle and autonomic reflexes Construction of healthy cell walls Transportation of oxygen to body cells Keeping saturated fats mobile in the blood stream Regulation of nerve transmission Serving as the primary energy source for the heart muscle"

  11. #11
    tt2323 is offline Junior Member
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    for your routine...as far as your workload goes chest tris try maybe 4 sets of a barbell and some sets with dumbells. Pick either cable x-over or pec deck not both. For you bi and tri work try fewer sets like 6-8. Small muscles don't need 12 sets. Same for shoulders under 10 sets is fine

  12. #12
    fortherep is offline New Member
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    i have been startin my chest routine with incline for a month then i switched to flat and saw huge gains. I really like doin that, and i like finishing my workout with some flies cuz they give the muscle a nice stretch

  13. #13
    LM1332 Guest
    you're crazy man...crazy...

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