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So I was looking around couldn't really see a live thread for the above.

So do any of you guys go to the gym?

What supplements work for you?

Share your tips, advice and results.

or just generally discuss.



Personally I am fasting right now (religious) so I have a caloric deficit. So won't be gaining any weight any time soon, just trying to maintain weight.

haseebgill12 wrote:So I was looking around couldn't really see a live thread for the above.

viewtopic.php?t=18958

Last post was April 2, 2007 so maybe a new thread is a good idea.

i'm kind of on and off with my gym routine.. each time i take a vacation
i get screwed up and lose motivation to go back. my routine consists
of going to the gym every mon/wed/fri and my workouts usually keep
me busy for about an hour to an hour and a half. afterwards i just
eat anything that contains protein, otherwise i feel tired for the rest
of the day. (i work out in the AM) never really tried any supplements
though.. mum says they'd just make me fat LOL.

iThane wrote:i'm kind of on and off with my gym routine.. each time i take a vacation
i get screwed up and lose motivation to go back. my routine consists
of going to the gym every mon/wed/fri and my workouts usually keep
me busy for about an hour to an hour and a half. afterwards i just
eat anything that contains protein, otherwise i feel tired for the rest
of the day. (i work out in the AM) never really tried any supplements
though.. mum says they'd just make me fat LOL.

Two scoops chocolate protein powder, slab on peanut butter, a banana, some strawberries, and blend. Enjoy your scrumptious shake (it's in milk btw).

3-5 days a week, each listed as a separate routine.

Chest/tricep.
Back/bicep.
Shoulders and a light amount of chest.
Legs and a light amount of bicep/tricep.
10-30 mins of cardio, when I feel up to it but I should do it every day.


I really need to find some new routines. I'm not getting the pump I used to off of the lifts I know. In the mean time I've started doing the lifts I know but going real heavy and low reps.

Almost solely Optimum Nutrition products. Made in the USA, right down the street from me.

-ON Platinum Hydro Whey first thing when I get up.
-ON Hydro Builder post workout.
-ON Pro Complex throughout the day.
-ON Glutamine 1000, two caps post workout.
-ON Amino Chewables, two a day. (Not too sold on them yet.)
-MAYBE I'll take a pre-workout like Super Pump 250, but that is rare.
-Three gummy childrens multi vitamin.
-Three gummy childrens calcium.
-Two gummy childrens fish oil.
-Three chewable fiber tablets.
-One to two Now EGCG Green Tea Extract pills.
-One vitamin C pill.

I do a continuous workout routine every day consisting of:

- Multiple sit-downs onto my couch (sideways, straight-back, laid-out)
- Followed by a few crunching bending moves to grab the remote control
- A few bicep lifts to drink my beer
- And some nice leg-stretches onto my coffee table

This is then followed by a meal full of pizza and more beer.

what about "squating" down to take a shit? Lol

JeffM wrote:I do a continuous workout routine every day consisting of:

- Multiple sit-downs onto my couch (sideways, straight-back, laid-out)
- Followed by a few crunching bending moves to grab the remote control
- A few bicep lifts to drink my beer
- And some nice leg-stretches onto my coffee table

This is then followed by a meal full of pizza and more beer.

Now how did you figure out my routine?

Midnight_Rider: yeah gramps that's why I was specific about "Live" thread lol.

Ithane: Looks like you need a more structured routine my friend. My mum always nagged me when I started using Protein supplements, she's always done it whenever she sees me taking anything which is not "natural". Been on it for 2-3 years now, and think it works great.

FAC3LESS: I've never really blended my shake with any other ingredients, sounds good though might give it a try.

titansxt: Holy shit man you are on ALOT of stuff. I just take some centrum advance here and there to cover my vitamins and get the rest from a diet of fish, chicken, lentils, potatoes, pasta, nuts etc and vegetables for fibre. (i am not on a strict diet though, I do eat fast food probably once a week)

I couldn't agree with you more on Optimum Nutrition though, I use 100% Whey Gold Standard Choc Mint. The taste and quality is just unbeatable! I have recently started using Creatine in the form of Creapure from Reflex. Man it really does work, after the loading phase I went to the gym to do back/Shoulders and I swear I could literally do the next weights and had a phenomenal workout.

Mon - Biceps
Wed - Chest/ Triceps
Friday - Back/ Shoulders

I completely understand what you are saying about your routines. I am in the exact same situation, I believe that I have actually reached a plateau (where results have stagnated or are becoming stagnant) with my biceps. I have tried every frikin thing possible low weights high reps, high weights low reps, work them on different days etc. I mean just until a couple of weeks ago I was raping them doing like 5 different exercises and literally working out till I could not move them anymore. That didn't work either. I'm just going to wait till I have finished fasting and devise a completely new workout and hit them from a completely new angle incorporating both low and high twitch fibres. Then hopefully i'l start gaining again.

haseebgill12 wrote:So I was looking around couldn't really see a live thread for the above.

So do any of you guys go to the gym?

What supplements work for you?

Share your tips, advice and results.

or just generally discuss.



Personally I am fasting right now (religious) so I have a caloric deficit. So won't be gaining any weight any time soon, just trying to maintain weight.

Resting is as important as training given it is during the
rest cycle that muscle building happens.

The more muscle you have the easier it is to maintain and
lose weight given that muscle burns calories.

Most folks are very fiber deficient with their diets. While I'm
not a huge fan of supplements I mix a fiber supplement (Konsyl) with OJ in the morning and evening. The problem I have with
supplements is that they are unregulated and I want to know
exactly what I'm consuming.

Pay attention to the fat and sodium content in your diet. Sodium
causes water retention which makes it very difficult to achieve
definition no matter how hard you train. Chicken, fish and eggs
are your best sources of protein.

If you reach a point where nothing seems to be happening then
start mixing it up... change your routine and take a closer look at
your diet. Your muscles will get used to a familiar routine so you
need to challenge them in different ways.

pretty much what he said is troof.

most people don't know to rest. when you work out, your muscle
tissue tears, releasing amino acids. when you rest, the acids then
layer over your muscles as a healing process, which builds more
muscle over time. if you work out too often, its almost like a wasted
attempt, because you're not giving the acids time to restructure the
muscle, and you're then constantly tearing the tissue without giving
it time to build itself up.

hence the reason i only train every other day, and i don't dedicate
myself to weekends because i'm usually too busy to get to the gym
anyways.

also, if you don't switch up your workouts, you DO reach a plateau.
this is because your body learns the movements and habits, and
eventually has a lesser reaction to the workout. there are millions
of different ways to lift weights, but i favor full body lifts.

this is pretty much what my routine consists of:

each gym day, i'll hit two full body lifts:

-Squats
-Shoulder Press
-Dead Lift
-Chin up/ Pull up

there's more but i forget them...

i'll do my two full body workouts, and then for the rest of the time
i'm there, i'll focus on a category of workouts. ie: pulls, pushes, etc.
in between each set, i rest 30-60 seconds. its important to rest.

flexibility is also just as important as working out. you don't
necessarily HAVE to be flexible, but it looks kinda funny when you
get really built, but don't have the flexibility to put your arms down
by your sides... i'm not suggesting yoga, which is actually pretty
damn good for you, but i spend a few minutes warming up and
capping my gym days with lots of stretches.

Two or three times a week i go to the gym for a set of exercises i got from a PT. Works for me, though at first i found them to be a bit.. well.. new age

1) powerlunges: step out left leg, lift 6kg dumbell with right arm and vice versa 20x
2) "the caterpillar": bend over with straightened legs, pick up 2x 8 kg, lift them over my head and put them down again (straight legs) After that, keeping feet in place, crawl forward until 'pushup' position and cross left foot to right elbow and vice versa. Crawl back up and repeat 10x
3) Superman: lying flat on ma belleh, arms stretched with thumbs up. Lift arms and legs, move arms 180° horizontally towards my hips and back. Release and repeat 10x
4) Bosu-rockclimbing: Pushup position, arms stretched and resting on flat side of bosu-ball. Step out with left aside of arm, step back and repeat with right. Step out with left again and reach with both arms towards the ceiling. Repeat with right leg. 10x
5) Pushup-crab: one pushup, turn around on hand and feet and lift one leg at a time. Turn back around and repeat 10x

After this set, wait 5 min and repeat.
After second round, 5 min. rest and the next exercises for core stability and abs:

1) Bosu-leg lifting: in pushup position, elbows resting on ground, tip of feet on a bosu-ball. Lift left leg and hold for one second. Repeat with right leg. 10x
2) situps with 4kg dumbells, 20x
3) Big-X: lying on back, arms holding 3kg dumbells. Lift left leg and right arm (both stretched), meeting above bellybutton. Lower and repeat vice versa. 10x
4) resting on elbows and feet, raise left arm and point towards the ceiling, meanwhile rotating body in the same direction. go back and repeat right. 20x
5) pinching fitball (25") between my legs, situp and move towards to arms. stretch body, situp and give ball back to legs. 10x

No supplements but do watch calorie intake and mostly my carbonhydrates intake. Besides the gym i have Krav Maga twice a week too.

I can do a cock pushup.

nsfw
http://www.youtube.com/watch?v=zomOYQHzg40

I routinely do p90x 5 days a week.








lol! no seriously.... I'm just fat and eat a lot.

I really want to get my back strength up since I have a herniated L5/S1 disk that happened almost one year ago now. It's hard to do any workouts though without it becoming painful I was doing planks for a while until I pulled a muscle and couldn't move all weekend.

Haganracing wrote:I can do a cock pushup.

nsfw
http://www.youtube.com/watch?v=zomOYQHzg40

lol Tenacious D.



I usually hit the gym 3-4 times a week. I just started this year and am very happy with the results so far. My goal has been not really to bulk up, but to gain muscles while loosing equal or more weight in fat.

When I'm at the gym I start off with atleast 15min of cardio to get my HR up. I usually go either the stair master or treadmill. Then I do weights for the rest of the time.

bi/tri/traps/delts/ forearms
Chest/lats
abs/back

For my legs, I'll do a few random weight exercises throughout the week, but I usually bike to work 2-3 times a week for 24 miles. I'm trying to build up to 5 days again.

I just take a multi-vitamin and a protein shake after workouts. I don't believe putting any of that creitin or crazy stuff in my body.

This is great. keep it coming guys.

Sidepipe: sorry to hear man, hopefully you can manage to get around it somehow. But my dad had the exact same thing (slip disk isn't it?) and weights were out of the question it was such a slow road to recovery but obviously he's never been the same. The sad thing is it was me who caused it apparently when I was a little boy I asked him to pick me up and swing me. So when he picked me up and brought me down to swing me back up.. well that's when it all went down hill. But hopefully you can get back into it

ZeroChad: Nice one man, when you first start hitting the weights the results are so instant considering the motions/weights are foreign to the body.

What is your current 1 rep max on the bench press?

ZeroChad wrote:When I'm at the gym I start off with atleast 15min of cardio to get my HR up. I usually go either the stair master or treadmill. Then I do weights for the rest of the time.

You should warm up with light weights. Save those calories you waste getting your heart rate up for throwing weights around.

I'm getting tired just reading all of this.

Ughh i really wanna join a gym. I loved working out in high school. I've gotta get off my lazy ass!

Tenacious D!

I try to go every other day, at least.

Chest/Back
Bicep/Tricep
Shoulders
Legs on occasion

I take a multi-vitamin, fish oil, glucosamine MSM, and some B12 on occasion.

Supplements
Pre-Workout:
MusclePharm Assault- Full Scoop
NOW Sports Beta-Alanine- 4g

After-Workout:
ON Gold Standard Whey- 2 scoops
NOW Sports L-Glutamine- 5g

Sometimes I warm up with some cardio, others I just get to the weights and do all of my cardio after. Improving my cardio again is something I also need to focus on. I was doing good, then I've really dropped off on cardio the past few months. Been getting back into it by getting on the bike for about 30 minutes after working out.