Fitness Thread

[SMURFM]

This will be or is the Official Fitness thread. For any questions, concerns, or to post up how things are going. I am going to start this off with yesterday.

Yesterday was my first day back in the gym for 4 months. I was hot and heavy in the gym before we got married, once we got married I had a solid 1 month of working out and tore one of my pec muscles. That kept me out for almost 7 months. I returned taking baby steps and again got a little carried away and messed up my RC in my left shoulder. So yesterday was my first day back AGAIN!

Goals? Strength, Bulk, and Cut all at the same time. Can you do that? Sure, takes time, moving routines and diets around on a weekly basis, and a TON of rest.

So how is it looking you may ask. Right now its a M/W/F routine all upper body with T/T legs/abs days. The upper body routine is followed by all core/compounds exercises. This means for chest on M I would do Flat for 5 sets followed by incline for 3 sets. W for chest I would do 5 Sets Decline followed by flys for 3 sets. F would be a stretch day for my chest so you would have overhead ext. and pushups. Now its not just chest on those days. The routine follows in the steps below:

Chest, Back, Traps, Shoulders, Bi's, Tri's, and Forearms. My workout takes me about an hour dead on everytime. This routine will be followed for about 6 weeks, and then I will change it up again. This routine will add strength, size, and cut all at the same time. The most important part about it is the diet though.

On training days you are keeping your meals high in protein, low in fat and carbs (unless you are getting your fat from peanuts or oils). On non training days you are going to eat at least 175-200g of carbs, and .75 grams of protein per lb of body weight.

You might think, why are we going backwards? Why would I eat carbs on a day Im not training when I need energy on the day of? Well, its really simple. After you do this routine the next day your body is searching for minerals, vitamins, carbs, protein, fats, because you just broke down every muscle in your body. you are using these days to rest those muscles and refeed yourself. You are still working your legs and arms, you the carbs will not be wasted and turned into fat.

Now comes the supplement list. You might ask, you are going illegal on us this time? No, I am staying with what I know works and will still keep me healthy. I am using 8000mg of a matrix mix that I makeup myself. It contains, AAKG, creatine, Glut., L-taur., and a few other ingrediants. I am hooked on At Large Nutritions Protein. Its great, works, and is priced just right. I am taking my daily vitamins as well. I am also a big believe in the Animal M Stack. It cost a pretty penny, but with this routine it is much needed.

Hope this helps anyone who is interested in following this workout/diet of mine. If you have any questions, please ask.

[WhiteAccord]

hmmm... interesting.. i do need to get back in shape though.

[SMURFM]

Well heres the perfect time. Start now that gives you 7 months to prepare for spring break next year!

[GGP2JZ]

Im fat and lazy. Any suggestions?

[SMURFM]

eat right and quit being lazy. we have already been through this back when you worked out with me...lol

[JackBurton]

Im fat and lazy. Any suggestions?

For fat asses like you... get it out of the way early... wake up 10 minutes earlier... stretch a little, pushups, situps, jumping jacks... get it over with, take a shower and get on with your day... after the first week, you'll notice you feel as lazy anymore... then, you are more apt to take on a more serious workout down the road... ease into it man...

[turbomr2]

allen eat right. lol

[SMURFM]

its a lifestyle...eat, sleep, and train right is the only way

[Frostbyte]

And I it's gets old hearing people say I need to get into shape... Quit saying it and get yo ass to the gym and freaking work out..

[AznTwins]

working out takes a lot of dedication. I workout 4-5 days a week and the only thing I can't do right is eat enough. But good luck to whoever is deciding to start working out, its not easy but the end result def. pays off.

[SMURFM]

Sure does....i can find some pics of me at 140 and then some pics a year later sitting at 230+ with a 29 inch waist...I freakin loved it!

[AnclyT]

good info..

these days, i'm actually all about getting in shape, eating healthy, and working out/exercising..

keeping your heart rate up and blood circulating
running, playing ball, swimming, working.. etc

[SMURFM]

I agree bro. I found out about 4 weeks ago that I have some heart issues due to my lifestyle a few years back..it has changed the way i live life basically.

[AnclyT]

oh man, i'm sorry to hear that..

but i'm glad you're changing and feeling better

[SMURFM]

Thanks bro, its all good though. about to leave here and head on over to the gym

[Frostbyte]

I need to drop to a 185 class, is what my trainer is making me do. But as soon as I get my pills which are taking forever lol. Then I am going to try to stay at 205 with 7% BF.

[SMURFM]

Sorry bro, Ill call you later...the ones with the wrapper still on are not yours...those are hers :)

to be at 205 at 7% you better quick cardio all together right now, and get off of andro or anything of that nature. To get to 205 @ 7% you would have to weigh 245-250 at 12-15% right now...easy

[Dark2JZ]

I used to be HEAVY into rediculous weight lifting for sheer size and cut. My max wieght was 200even, I consumed 7K calories a day, and only stood 5'9". Well, I'm still short ****, and I've dropped to 165 soaking wet. I feel better at this weight. I felt overbearing and slow at that wieght. I'm back to being a quick sprinter with alot of cut and definition. I'm doing 50 situps a night right before I hit the bed, 25 pushups, and 20 leg lifts. I need to do some cardio to bring my stamina and speed back up again. asthma is a bitch.

[SMURFM]

Its all on training and how you do your core. There is a guy named Dave at my gym that weighs in a little above 230 and stands 510...shredded and I would put him against anyone I know as far as quickness and speed.

[Dark2JZ]

my actual core training was terrible. I looked like a midget universal soldier marching down the road. I changed alot, and i felt alot better. It's all about how you feel with yourself and what your goals need to be. I wouldn't want to be 200 ever again. maybe 171. I was a ****ing ninja at that weight, but I had everything perfect then.

[Nyteryder]

this is a good thread. Me personally, I am going for strenght training and muscle building. Right now I am 6'3" and i weight 260lbs. I work out about 5 days a week and I am going to find out my max bench sunday. Last week I got up 385 pretty easy so I am gonna try to get to 405lbs on sunday. I am not a big barbel bench guy, I normally dumbel press up to 130lbs each arm for 8-10 reps, incline dumbel press 115lbs each arm for 8-10 reps and decline 130lbs each arm for 8-10reps. My workouts normally take 1hr 30min for everything but it seems to be working well

[SMURFM]

^Seen your pics bro, you are massive! When I see these numbers it blows my mind when I think about when I use to be on all my goodies :)

[AnclyT]

jeremy ain't got nothing on me

[Nyteryder]

^Seen your pics bro, you are massive! When I see these numbers it blows my mind when I think about when I use to be on all my goodies :)

What goodies were you taking

[Nyteryder]

jeremy ain't got nothing on me

Andy, I **** bigger than you!!!!LOL

[AnclyT]

LOL.. eeewwww!

[SMURFM]

What goodies were you taking

LOL bro I was taking everything and anything under the sun. Fina, two types of test, Deca, the list goes on. I did it for about 2 years. I got up to around 230+ strong as an ox. Then my heart decided to crap on me. lol

[Nyteryder]

LOL bro I was taking everything and anything under the sun. Fina, two types of test, Deca, the list goes on. I did it for about 2 years. I got up to around 230+ strong as an ox. Then my heart decided to crap on me. lol

did the suplements have something to do with it

[SMURFM]

Nope

[Frostbyte]

I already stopped the cardio for now and am lifting weights only. I am going to build up more weight and then cut off the bf..

[SMURFM]

Remember, lift heavy or go home! haha

[Nyteryder]

Remember, lift heavy or go home! haha

x2

BTW, I am now a member of the 400lbs bench club

[SMURFM]

Welcome to the club bro :)

[AznTwins]

^^^ good job, I don't think I'll ever be a member of that club :(

[SMURFM]

Anyone can, just takes time and dedication. Not to mention an awesome routine and diet.

[AznTwins]

and a little something extra on the side too ;) lol jk

[SMURFM]

That helps too, however since I have been completely clean from everything for a year now I still have nice gains. I mean, before my shoulder went to take a crap on my 4 months ago I weighed 168 and was benching 375 for 5 reps

[AznTwins]

thats very impressive Andy, keep it up the good work. I guess now I have a little hope for reaching that 400+ lbs bench club in the FAR future.

[AnclyT]

holy cow, i need to work out with you guys, i'm going for 250

LOL

[AznTwins]

bump this thread... I'm sore as hell. Hey Andy can you PM me the list of workouts that you do. I'm doing less reps with heavier weights.

Everybody go get your swole on lol.

[SMURFM]

Sure can man, I might just post it up later tonight if thats cool with you

[CarbonGS]

dayum, need to get started to catch up! i only bench 180-190 lol

[AznTwins]

Sure can man, I might just post it up later tonight if thats cool with you
That's cool with me, post it on here so everyone can benefit from it.

[SMURFM]

Sorry bro, last night I crapped out after my shoulder workout and just passed out!

[MR-4DOOR-SR20DE]

Back in the gym? Sounds good Andy......We need to try and workout at least one day a week together........My right shoulder has still been sore........:icon_frow

[SMURFM]

Back in the gym? Sounds good Andy......We need to try and workout at least one day a week together........My right shoulder has still been sore........:icon_frow

Yup, been back for going on 3 weeks now. Been working out with daniel hill (the little beast I was telling you about)...hes been killing me!

my shoulder is killing me too man..i should say SHOULDERS

[AznTwins]

so did you forget to do something Andy? lol

[SMURFM]

Sure did bro, I will work on it tomorrow...lol

[BrownDx]

Glad to hear that you are still at it Andy.

I hit 200lbs a month or so ago.

[SMURFM]

^Congrats bro!

[BrownDx]

Thanks dude.
How is your training going for you, pretty good?
Seems like a pretty good and intense week for you in the gym.
I sent you a pm as well.

[MR-4DOOR-SR20DE]

Yup, been back for going on 3 weeks now. Been working out with daniel hill (the little beast I was telling you about)...hes been killing me!

my shoulder is killing me too man..i should say SHOULDERS


^My shoulders are finally healing up.......I hit them had this past SAT. and they did ok...........can't wait to I get back to around 90%.......I want to get 325 before "08"

[SMURFM]

Thanks dude.
How is your training going for you, pretty good?
Seems like a pretty good and intense week for you in the gym.
I sent you a pm as well.

Coming back pretty good bro, Ill check my pm's here in a bit. On my new phone and its going slow this morning. lol

^My shoulders are finally healing up.......I hit them had this past SAT. and they did ok...........can't wait to I get back to around 90%.......I want to get 325 before "08"

You can hit that easy man. No doubt

[Craig]

Endurance athlete in the house! I can help with swimming, bicycling, and running. I'm an active triathlete and bicycle racer in the Chattanooga area. http://smiliesftw.com/x/inoutwavey.gif (http://smiliesftw.com)

[CarbonGS]

wow this thread just reminds me how much i need to get back in shape

[SMURFM]

Yeah, if you want to be like the energizer bunny...see Craig!

[MR-4DOOR-SR20DE]

wow this thread just reminds me how much i need to get back in shape

^Well lets get on it!

[CarbonGS]

lack of motivation lol

[whitlock]

Andy = Diesel. I'm at least eating right and sleeping now. Kinda enjoyed a 4 year hiatus from the gym though lol.

[SMURFM]

Andy = Diesel. I'm at least eating right and sleeping now. Kinda enjoyed a 4 year hiatus from the gym though lol.

Haha thanks bro! :leghump:

[whitlock]

I'll make a mess of your leg you have no idea

[SMURFM]

Hahahahaha

[MR-4DOOR-SR20DE]

My legs and my core will be a big focus for me this year........The rest will come.

[SMURFM]

just a few new pics...

[Craig]

Yeah, if you want to be like the energizer bunny...see Craig!

Apparently, I'm the only one who thinking biking for 4+ hours is a good idea. :)

[GGPIS3]

just a few new pics...

who the f is that? and what did you do to my boy andy?


seriously man... you look like he-man... what you need all that muscle for? you plan on lifting a few cars soon?

just go buy a glock and save yourself the trouble lol

[MR-4DOOR-SR20DE]

who the f is that? and what did you do to my boy andy?


seriously man... you look like he-man... what you need all that muscle for? you plan on lifting a few cars soon?

just go buy a glock and save yourself the trouble lol

^Dan those pics are of Andy just 30 seconds after doing 40 push-ups, 30 dips, shoulders shrugs with 315 for 12 and pull-ups for 15...........:joke: Naw, Andy's back is getting big.

[SMURFM]

Apparently, I'm the only one who thinking biking for 4+ hours is a good idea. :)

You are correct! Haha JK man

who the f is that? and what did you do to my boy andy?


seriously man... you look like he-man... what you need all that muscle for? you plan on lifting a few cars soon?

just go buy a glock and save yourself the trouble lol

Since our Christmas meet I have went from 182 to 217. Haha

^Dan those pics are of Andy just 30 seconds after doing 40 push-ups, 30 dips, shoulders shrugs with 315 for 12 and pull-ups for 15...........:joke: Naw, Andy's back is getting big.

Thanks bro, those pics are actually before my routine. I have the after the routine pics but they suck because I was too sore to hold the camera without it shaking. Lol Oh yeah and shurgs are 405 :) Lol

[Evolunchbox]

Since our Christmas meet I have went from 182 to 217. Haha




Jesus man!! I wish I had that kind of growth. I am the definition of a hard gainer. I work out all of the time, I eat healthy (but like a pig), and I do everything I can. It took me about 6 months to gain ~10 lbs.!!! Granted, I don't want to be huge I just want deep cuts.

[SMURFM]

Routine man, the key to size is routine. Shoot me a PM and we can discuss it over the phone but I think I might have one for you.

[MR-4DOOR-SR20DE]

Eat Chicken! It's like the new white girl booty! If you feed it, it will grow!

[SMURFM]

^hahahahahaha

[Frostbyte]

I got a guy cooking my up all my boneless skinless chicken breasts right now in a bunch of good natural flavors for me to bulk up..

[SMURFM]

actually...forget the chicken. For you guys that need to gain weight...hit up some Fish and Steak :)

[Frostbyte]

I don't know, according to this site it all depends on how the meat is cooked, chicken can have more protein then steak and fish...

http://www.weightlossforall.com/protein-steak.htm

[SMURFM]

^yeah...but fish and steak have different nutr. within :)

[Nyteryder]

bump because I love to work out

[SMURFM]

pics before I killed it tonight...

[BrownDx]

Beef Cake:naughty:

[SMURFM]

Woot Woot look whos back!

[MR-4DOOR-SR20DE]

bump because I love to work out

Sig...... is THICK.........:banana2:

[Nyteryder]

Sig...... is THICK.........:banana2:


the only way i like it

[BrownDx]

I leave, but always comeback.

[MR-4DOOR-SR20DE]

I leave, but always comeback.

Don't leave...., stay.............working out wil help out a lot for old age.

[Evolunchbox]

I got back on legs today. I had a pulled ligiment in my leg near my abbs and haven't done legs since. I actually thought it was a hernia! Thank god is wasn't! It's only been two weeks but I could tell I've been off. No pain and just a little tightness. Back to going heavy next week.

[BrownDx]

I always work out, I just don't always show up on this forum.

[SMURFM]

2 month gain is what is pictured here...

http://img517.imageshack.us/img517/4631/progressky7.jpg

[turbomr2]

good grief, that's a hell of a difference.

I started working out again at new years, then I quit for a week during Barrett-Jackson. **** does that make a difference, I've been hurting this week.

[SMURFM]

Haha go with me one day!

[SMURFM]

congrats on the working out too man!

[turbomr2]

haha no way, I would die!! I do need to get with you andy on getting a real plan put together. Just trying to lean up a little, not wanting to get big.

[SMURFM]

Good deal. I wouldnt kill you!

[BrownDx]

I'm going to the gym rightttttttttttttttttttttttttttttttttt now.

[SMURFM]

Hit it up bro! Kill it!

What you working today?

[CarbonGS]

craziness, i am starting up again as well. gots to get the cobwebs off of my weight bench! lol yeah i noticed a crazy change when i saw andy when i was in chattanooga. motivation right there

[MR-4DOOR-SR20DE]

Today is leg day for me..........Once I get my shoulder healed up, I will be shooting to get 225lb 15 times in a set by April 2nd..............I don't want to fool myself on the first, or be :owned: by a sore shoulder :icon_neut

[Lexus300Stock]

im already built and muscular.. no worries for me.

[Lexus300Stock]

pics before I killed it tonight...

im kinda like andy except a lil smaller.

[Lexus300Stock]

2 month gain is what is pictured here...

http://img517.imageshack.us/img517/4631/progressky7.jpg

lay off the juice.. lol j/k

[SMURFM]

No juice :) Haha

[Nyteryder]

bump for the 150lbs dumbells i lifted last night for 6 reps and no spotter

[SMURFM]

^thats sick bro...flat or incline...or did you just lift them?

[MR-4DOOR-SR20DE]

bump for the 150lbs dumbells i lifted last night for 6 reps and no spotter

Dang, I need to see this.

[SMURFM]

I got 130's for 4 reps...but that was on flat :(

[MR-4DOOR-SR20DE]

I've never went above 100.........., shoulder has been to sore, it's getting better though.......:spot:.......Shooting to get 225lb 15 times by April 2nd.

[Nyteryder]

^thats sick bro...flat or incline...or did you just lift them?

This was flat, although I can incline 130,s for 8 reps. I usually have to grab the dumbells like I am gonna shrug, then - swing them onto my knees then sit and lift.

[MR-4DOOR-SR20DE]

^How much do you weigh and how long you been working out?

[turbomr2]

I hate running!! lol

[SMURFM]

^How much do you weigh and how long you been working out?

Hes a big dude! :spot:

[BrownDx]

You guys make me feel like a vagina.

[Nyteryder]

^How much do you weigh and how long you been working out?

I am 6'3" 260lbs. I have been working out on and off for about 8-9 years but have been going heavy, hard and consistant for 1 1/2 years

[Lexus300Stock]

i never go above 100 either..

[BrownDx]

bump for the 150lbs dumbells i lifted last night for 6 reps and no spotter



What do you do on your chest workout day?

[Craig]

so i leg pressed 450lbs yesterday. 3 reps at 450. most i've ever done.

[turbomr2]

**** son, not to shabby.

[SMURFM]

so i leg pressed 450lbs yesterday. 3 reps at 450. most i've ever done.

That's freakin sweet Craig for your size!

[somguy2u]

this nwe job has been hosing me, i haven't been able to get to the gym like i used to be able too. :(

now my knee is giving me problems again - crud...

i have been on a steady pace since tearing up my rotator cuff and knee a few years back. a year ago i broke my foot and then crushed a disk in my back (curling 135lbs) i am still scared to throw a ton of weight on.

so as of recent i do 2 sets of 25 reps on 135 then 155 on the bench, then negatives.

curls, pretty steady with 4 sets of 12 with 95 lbs, tricept super sets follow with teh same 95 pounds, 2 of those 10-10-10. then on to whatever i feel like doing at the tims, lately it's been come back and lie down.

the last couple days i have started squating again and the back feels really weak still, the knee isn't the happiest but it's getting used to it.

[Lexus300Stock]

i used to race motocross.. ive broken 12 bones.. so its not good at all

[SMURFM]

this nwe job has been hosing me, i haven't been able to get to the gym like i used to be able too. :(

now my knee is giving me problems again - crud...

i have been on a steady pace since tearing up my rotator cuff and knee a few years back. a year ago i broke my foot and then crushed a disk in my back (curling 135lbs) i am still scared to throw a ton of weight on.

so as of recent i do 2 sets of 25 reps on 135 then 155 on the bench, then negatives.

curls, pretty steady with 4 sets of 12 with 95 lbs, tricept super sets follow with teh same 95 pounds, 2 of those 10-10-10. then on to whatever i feel like doing at the tims, lately it's been come back and lie down.

the last couple days i have started squating again and the back feels really weak still, the knee isn't the happiest but it's getting used to it.

Thats lookin solid Collin! Keep it up bro!

i used to race motocross.. ive broken 12 bones.. so its not good at all

Blah, still no excuse...I broke 23 bones in one incident 4 of which were compound and I still hit it as hard as anyone :pimp:

[Lexus300Stock]

ugh wow Andy... what happend?? dang dude! ur not gonna be so good when ur old.

[SMURFM]

Ive broken more bones than I can count bro...went for a quad out of a double double 5th gear pinned...got cross rutted on my way up and got bailed off at 40+ feet high...landed feet first on the face of the 4th jump

[Frostbyte]

Ive broken more bones than I can count bro...went for a quad out of a double double 5th gear pinned...got cross rutted on my way up and got bailed off at 40+ feet high...landed feet first on the face of the 4th jump

Yep I remember that day... Called you at the hospital when you were all drugged up, I felt bad for ya.. You were hella winning that race to.. To bad you had to drop out..

[SMURFM]

Thanks bro...it did suck! Those 3 hour nights on the phone kept me sane though. Lol

[Lexus300Stock]

really!! ****.. i hate cross rutted on face of the jump.. they really suck... they can throw u sideways or u can endo, or flip backwards...

Let me go dig up some old albums of me racing 125's and 250's and me jumping and everything.. i will post pics of this later!

[Nyteryder]

Bump again for the 150's I used yesterday again with no spotter for 10 reps this time. Also I have not maxed out in 6 months, imma go for 450lbs next week on the barbell bench

[Maniac]

Jeremy, I wanna slap/drill the ass in your signature! LOL

Ps; Im looking into working out real soon, can anyone hook me up with some notes about this thread and it's purpose?

[Lexus300Stock]

ugh maniac.. that 2girls1cup is ****ING sick. pooooooop

[Maniac]

ugh maniac.. that 2girls1cup is ****ING sick. pooooooop

Nothing wrong with it man, you just have to like what they're doing LOL.

ps; it's just a joke, i hate that video! :tongue:

[MR-4DOOR-SR20DE]

I remember you saying 130's were old news the other day. I need to go to a chiropractor and have my right shoulder looked at. It comes getting inflammed everytime I do back or shoulders real hard. I should be benching 350 right now. I got 305 back in "04". This has been keeping me from litting heavy for awhile now.

[SMURFM]

are you doing any PT exercises for it?

[SMURFM]

the reason i ask is because i busted my shoulder up BAD back in 03 from my wreck and couldnt even lift for a year...they had me do all these little exercises and im good as gold right now

[Frostbyte]

I am at about 18 inch bi's right now, but still working hard, my fall back has not been the sups or the workouts it has been my diet... I just switched to a 420g of protein diet a day to see how much of a gain I get from that...

http://a394.ac-images.myspacecdn.com/images01/92/l_e4a3aae31172d729d44a1d32d7f3d181.jpg

http://a281.ac-images.myspacecdn.com/images01/54/l_8b50b880bb0f37c22de2507f03fa9ad0.jpg

[Frostbyte]

I got to wear x-large shirts now :(

[Lexus300Stock]

im working out too.. but, i am doing more boxing and martial arts.(karate)..

[MR-4DOOR-SR20DE]

the reason i ask is because i busted my shoulder up BAD back in 03 from my wreck and couldnt even lift for a year...they had me do all these little exercises and im good as gold right now

^It's from football my 10th grade year. Yes I do PT workouts for it, but when I go real heavy that muscle deep down under my armpit gets inflammed. Going to get X rays here son. I don't think it is to serious. It feels like it's jammed down a little bit.

[SMURFM]

werid...

which ones you doing?

[MR-4DOOR-SR20DE]

I would have to show you. Everybody has different injuries and my case is different from yours. What did you do to your shoulder? It didn't really start hurting again untill about 6-8 months ago. I did it messing around playing basketball when I was dunking. I think my arm jammed back and it started hurting bad immediately!

1.) Bent over flies on a BOSU ball to work my core at the same time.
2.) One arm reverse files standing on one leg on the cable.
3.) Standing laterals with my elbow bent to target the musle that hurts.
4.) I do more stuff, but all of it is not your regular workout you see in the gym PT all day!

"The Rush"

[SMURFM]

Which time? Lol I have had an AC Speration, Subluxation, dislocated it back in 03, had a rotator cuff tear in 05.

Those are all with weights I assume. If it's a muslce that is getting inflammed you will want to use a band for resistance first if at all possible.

[MR-4DOOR-SR20DE]

Did the band thing as well.........The Rush has a guy that takes care of all the trainers, I'll have to make an appointment with him soon.

[SMURFM]

Might have to have surg. then.

[MR-4DOOR-SR20DE]

Might have to have surg. then.

^Honestly I don't think it is that bad for surg. Hopefully it's not anyway. I be getting x-rays, so I'll post up my results. I'm getting stronger again though, and I can do normal dumbbell presses fine. I'll see how the 90's feel friday then bump to the 100's.

[Nyteryder]

Well I finally got my 1RM today on the flat barbell bench today and got 455lbs. I am pleased so far. I am shooting to be putting up 500 by the end of summer

[MR-4DOOR-SR20DE]

Well I finally got my 1RM today on the flat barbell bench today and got 455lbs. I am pleased so far. I am shooting to be putting up 500 by the end of summer

^Dang that is nasty bru. I'm shooting to get my shoulder healed up so I can be at 325 by the end of summer. I have to go see 'The-Fitness-Doctor' in two weeks that takes care of all the trainers where I work part-time.

[veritek]

Crap!!! You know what's messed up? I just realized I was eating a freakin Checker's double patty burger on Texas toast while I was reading this thread. How jacked up is that? DOH!!! Anyway, it is all about the entire package, lifestyle!!! Eat healthy, stay active, good work out routine and keep consistent. I started working out with my son (he just turned 14). He's always been off the growth scale charts, starting when he was born, a very healthy 11 pounds, 8 ounces!!!! He totally skipped the newborn stage and went straight to infant, heheh. Everyone in the viewing room was like, "Wow, look at that one!!!" Haha, I was like yep, that's my boy!!! He's always been cute and chubby growing up. Anyway, we finally decided to get healthier, and so now, he's actually eclipsing me. He's slimmed down and lost a lot of weight, and I have to actually tell him to be careful not to lose too much. A lot has to do with puberty and his growth spurt, but he's really conscious about what he eats, and he's doing me proud. Now, I'm getting him into some weight lifting with me. Andy, can you send me your routine and diet regimen? I want to get some options out there.

[MR. 200SX]

I been going to the gym 4-5 times a week for the past 4 months. I started a year ago but some life situations made me stop going. I have a hard time trying to watch what I eat. I don't eat any junk food like (Mc Donalds, fried chicken, etc) but I eat ALOT of home cooked meals.

My diet consist of a fruit/Veggie smoothie that I drink EVERYDAY which consist of bananas, Oranges, strawberries, blueberries, spinach, carrots and sometimes apples and I do atleast 35 minutes of cardio the days I work out. Since I started working out I feel with a lot more energy and strenght.

[BrownDx]

Has anyone ever used anything to help you cut fat.
Aside from doing 1,000,000 hours of cardio?

[MR. 200SX]

Has anyone ever used anything to help you cut fat.
Aside from doing 1,000,000 hours of cardio?


I been reading/searching bodybuilding.com and I came to find out that LIPO 6 actually works in a lot of people. Now, this is a fat burner and it has to be combined with exercise. Don't expect to take some pills and lose 10lbs sitting on your couch. I'm gonna try it myself to lose those xtra 6-8lbs that I have on me.

[SMURFM]

ECA stack bro!

[BrownDx]

I'd call myself fit, I workout daily, but could stand to lose some fat.
I'm not loking to drop any lb's, it just seems like cardio isn't doing it for me and I might need a little help.

What is the eca stack, Andy?

[MR. 200SX]

I'd call myself fit, I workout daily, but could stand to lose some fat.
I'm not loking to drop any lb's, it just seems like cardio isn't doing it for me and I might need a little help.

What is the eca stack, Andy?


An ECA stack is a popular combination of ephedrine, caffeine and aspirin that can make an energy booster to aid in weight loss. Making your own stack is a cheaper way to use supplements to lose weight. It also ensures that you know exactly what you are putting in your body, whereas most commercial weight loss supplements add other ingredients to make their products seem more effective.

From what I heard ephedrine has been banned from the market. Make story short I heard it can kill you.

[SMURFM]

It wont kill you...the reason it killed ppl is because they were taking 120-150mg a day and your body can only handle a max of 80...I would take no more than 50. Ryan I have some if you want it. Lol

[BrownDx]

Is it worth it or no?
Does it work?

[SMURFM]

Heck yes man...when I cut and need to drop about 30-45lbs...it WORKS and whats great is this is all ONE pill with everything.

[MR-4DOOR-SR20DE]

I just run to cut weight..........PT works for me............My shoulder felt pretty good last week. I throw up 275 like it was 205 last week on bench after KILLIN chest........I'll try 285 this week it my shoulder feels good. I'm suppose to be going to get x-rays this weekend. If I stay healthy, I should be getting 300 by the end of the month.

[BrownDx]

Where do you get that stuff Andy?
GNC or a store like that?

[BrownDx]

Just to keep us going.

My chest hurts.
My legs will hurt tomorrow.

[MR-4DOOR-SR20DE]

Just to keep us going.

My chest hurts.
My legs will hurt tomorrow.

^I killed chest Monday, killed legs Tuesday............both are still sore today.........I'll do a light back/shoulder combo today with my therapy excerisces for my right shoulder.........I'm going to see how 285 feelings Friday.

[CarbonGS]

^I killed chest Monday, killed legs Tuesday............both are still sore today.........I'll do a light back/shoulder combo today with my therapy excerisces for my right shoulder.........I'm going to see how 285 feelings Friday.

all this killing marcus! what's the body count? :lol:

[MR-4DOOR-SR20DE]

all this killing marcus! what's the body count? :lol:

^By the end of the month I should be below 10 again..........I'm probably at 12 or 13. I'll be at 6 or 7 soon tho.......I've gained 15lbs since Dec. I wasn't worried about the body fat bc I'm still ripped for the most part. I'm working towards getting to 200 at 7%

[CarbonGS]

very cool, it'll be my next year's resolution to start working out more

[MR-4DOOR-SR20DE]

Well I guess my shoulder is doing better with therapy exercises I have been doing.......I got 285 on bench with no problem yesterday and I'll be shooting for 295 next friday........The maxout always take place half way through the workout......I'm building up my endurance as well.

[SMURFM]

200 at 7% puts you only 1 year away from competing bro.

[MR-4DOOR-SR20DE]

200 at 7% puts you only 1 year away from competing bro.

^I don't think I would like the whole body building think or the crazy diet that they have to go by.........I train for GO while they train for show.......If my diet was strict, I would be a 7% already............My weekend eating habits are to bad.

[SMURFM]

At 200 at 7% you would be the size of Darren at the AC. He competed at 227 give or take at 5/6% and was MR. TN so I think you could pull it off bro.

[MR-4DOOR-SR20DE]

At 200 at 7% you would be the size of Darren at the AC. He competed at 227 give or take at 5/6% and was MR. TN so I think you could pull it off bro.

^If I set my mind to it probably, but I don't take anything and I'm a pig.......I eat like a 300lb guy. I would have to really want to do it, but 200 at 7% is what I'm looking for........If I get to 200 at 9 or 10, that would be ok.

[SMURFM]

Nah...200 at 5% with a turbo SR20 is where its at!

[MR-4DOOR-SR20DE]

Nah...200 at 5% with a turbo SR20 is where its at!

^Andy has saw the LIGHT!.........:nxsmile:

[BrownDx]

Bought and started to take Lipo 6, but then got sick, so I thought it'd be good to stop.

I'm going to try again Monday and go for 8 weeks and see the before and after.

[SMURFM]

cant wait to see the results bro!

[BrownDx]

I'm curious to see as well.
I only took it for three days and did not even get to take the max amount, so I feel dumb to say this, but I began to see a really small difference.

Mostly in my core area and my legs.
It may just be in my head. :scratchhe

[Frostbyte]

Stop while your ahead hulk... this is over. Go do some curls or something...


HAHA he called me Hulk, thanks dude you made my day, and I am doing curls when I get off work... It is Bicep day!

[MR-4DOOR-SR20DE]

HAHA he called me Hulk, thanks dude you made my day, and I am doing curls when I get off work... It is Bicep day!

^What are you doing arms on Monday for? Don't you know it is International Chest Day! :icon_lol:

[SMURFM]

I do Bi's on Monday as well.

It goes...

Monday - Bi's
Tuesday - Tri's
Wednesday - Shoulder/Traps/Legs
Thursday - Back
Friday - Chest

[MR-4DOOR-SR20DE]

I'm in football training mode, so it goes..........

Mon. - Chest/Back = Push and Pull then CORE!
Tues. - Kill legs! then CORE!
Wed. - Bi's/Tri's then CORE!
Thurs. - Optional or rest.......then CORE!
Fri. - Shoulders/Chest........then CORE!
Sat. - If I go........DSCPS's..........then CORE!
Sun. - CORE!

[SMURFM]

You dont think you are working chest to close together?

[MR-4DOOR-SR20DE]

You dont think you are working chest to close together?

^Not at all.......It works out perfect for my body. Plus I usually don't get to do chest on fri. When I do I don't kill it like I would on Monday........I do a PT circuit mixed in with it along with my shoulders........I don't do shoulders to heavy right now because I'm strengthening/smoothing out my range of motion....It's part of my PT work that is more than good for me right now........I'm in training for GO.

P.S. The break period is like 3 to 2-1/2 days for my chest.

[SMURFM]

Yeah, I forgot about you doing the PT. I hit my chest way to hard...if I do it on Monday...It will be next Monday till I hit it again. Haha I am still feeling it mid week!

[MR-4DOOR-SR20DE]

Yeah, I forgot about you doing the PT. I hit my chest way to hard...if I do it on Monday...It will be next Monday till I hit it again. Haha I am still feeling it mid week!

^I need to do chest with you one Monday! My Monday's are so booked! 8-5 then 6-8..............:sconf: Then pound it for a hour and a half.

[SMURFM]

Anytime! Just skip chest one week and hit me up.

[Frostbyte]

HAHA he called me Hulk, thanks dude you made my day, and I am doing curls when I get off work... It is Bicep day!


HAHA who chopped this into the fitness thread? lol

About the Lipo 6, I took the Lipo6x for a while and I liked it. I was taking 2pills a day... now I am off of them and on the Andros! love the off cycles ;)

[SMURFM]

Yeah, Nate can vouch for my stuff how good it works :)

[CarbonGS]

i walked up and down my stairs 6 times this morning

[Frostbyte]

The first cycle I took, I didn't notice much... Then I went off of them and the off cycle I noticed myself getting stronger... Then I went back on them again and was slowly gaining more power... then I went off and blew up again... Stuff is awesome... Eating right is the key to make these things work the best... I take 6oxo with it also as an estro blocker...

[MR-4DOOR-SR20DE]

^I just eat, KILL THE WEIGHTS and let my genetics kick in! Works best for me :)

[SMURFM]

Well ladies and gents...last night I was able to hit 385 on stiff leg deadlift for 1 rep. 405 here I come!

[MR-4DOOR-SR20DE]

I'm going to see how 300 feels on bench tonight...........I'll be maxing out on my squats next week as well.......I'll start out with 405 down to a 90 then back up for (1).

[SMURFM]

Yeah...I can't squat for nothing!

Tonight is shoulders for me. I am keeping my time strict in the gym. 45 minutes MAX and 30 minutes is spent actually working out. Stay focused, keep the intensity alive, and kill it. My new routine is no more than 6 sets no more than 4-6 reps. Heavy heavy and heavy!

[MR-4DOOR-SR20DE]

SIZE SIZE and SIZE workout..............I need endurance, so I have to get my reps in..........What time you hitting the gym?

[SMURFM]

I will be there around 630ish 645ish give or take. You comin? Hit it up with me man!

Yeah I need to pack on some size and strength before I hit endurance...I did WAAYYYY too much endurance training back in my motox days so Im sick of it. Haha Lift heavy and go home...endurance training can kill you for days. HAHA

[Frostbyte]

I do heavy one week and the light the second week, to throw my body off... I don't want my muscles getting to confortable.

Week 1 - heavy low reps
Week 2 - Light high reps...

[somguy2u]

ah, back when i was skinny - i am getting there again though...

http://b1.ac-images.myspacecdn.com/00549/16/16/549556161_l.jpg

[SMURFM]

Bro your arms were ripped!

[MR-4DOOR-SR20DE]

Yeah, I forgot about you doing the PT. I hit my chest way to hard...if I do it on Monday...It will be next Monday till I hit it again. Haha I am still feeling it mid week!

Going for 300lbs. today!,................I thought you didn't get sore?

[SMURFM]

I dont now :)

[BrownDx]

Trying something new to see if this helps me progress a little.
I did it for the first time today and it was pretty crazy.
I was sore a few hours after working out and I don't think I ever have been before.

The Lippo6 seems to be working too.
I never got a chance to take a photo before, but I will take on after I have used it for 8 weeks.


Monday - Chest A + Tris:

Chest A
Bench Press (javascript:popUp('exerpop.php?Name=Barbell+Bench+ Press+-+Medium+Grip')) 3 X 3-5
Incline Bench Press (javascript:popUp('exerpop.php?Name=Barbell+Inclin e+Bench+Press+-+Medium+Grip')) 3 X 6-10
Cable Flyes (javascript:popUp('exerpop.php?Name=Flat+Bench+Cab le+Flyes'))/Crossovers (javascript:popUp('exerpop.php?Name=Cable+Crossove r')) 3-6 X 10-12
Triceps
Close Grip Bench (javascript:popUp('exerpop.php?Name=Close-Grip+Barbell+Bench+Press')) 3 X 6-10
Skull Crusher (javascript:popUp('exerpop.php?Name=Lying+Triceps+ Press')) 3 X 6-10

Tuesday - Back + Traps + Bis:

Back
Bent Over Row (javascript:popUp('exerpop.php?Name=Bent+Over+Barb ell+Row')) 3 X 6-10
Pull-Up (javascript:popUp('exerpop.php?Name=Pullups')) or Lat Pulldown (javascript:popUp('exerpop.php?Name=Wide-Grip+Lat+Pulldown')) 3 X 6-10
Seated Cable Row (javascript:popUp('exerpop.php?Name=Seated+Cable+R ows')) 3 X 6-10
Traps
BB Shrug (javascript:popUp('exerpop.php?Name=Barbell+Shrug' )) 3 X 6-10
DB Shrug (javascript:popUp('exerpop.php?Name=Dumbbell+Shrug ')) 3 X 6-10
Biceps
BB Curl (javascript:popUp('exerpop.php?Name=Barbell+Curl') ) 3 X 6-10
DB Curl (javascript:popUp('exerpop.php?Name=Dumbbell+Bicep +Curl')) 3 X 6-10

Thursday - Chest B + Delts:

Chest A
Bench Press (javascript:popUp('exerpop.php?Name=Barbell+Bench+ Press+-+Medium+Grip')) 3 X 3-5
Incline Bench Press (javascript:popUp('exerpop.php?Name=Barbell+Inclin e+Bench+Press+-+Medium+Grip')) 3 X 6-10
Cable Flyes (javascript:popUp('exerpop.php?Name=Flat+Bench+Cab le+Flyes'))/Crossovers (javascript:popUp('exerpop.php?Name=Cable+Crossove r')) 3-6 X 10-12
Delts
Military (javascript:popUp('exerpop.php?Name=Standing+Milit ary+Press')) or DB Press (javascript:popUp('exerpop.php?Name=Dumbbell+Bench +Press')) 3 X 6-10
DB Side Lateral (javascript:popUp('exerpop.php?Name=Side+Lateral+R aise')) 3 X 6-10

Friday - Legs + Calves:

Legs
Squats (javascript:popUp('exerpop.php?Name=Barbell+Squat' )) 3 X 6-10
Stiff Leg Deadlift (javascript:popUp('exerpop.php?Name=Stiff-Legged+Barbell+Deadlift')) 3 X 6-10
Leg Extension (javascript:popUp('exerpop.php?Name=Leg+Extensions ')) 3 X 6-10
Leg Curl (javascript:popUp('exerpop.php?Name=Seated+Leg+Cur l')) 3 X 6-10
Calves
Standing Calf Raise (javascript:popUp('exerpop.php?Name=Standing+Calf+ Raises')) 3 X 6-10
Seated Calf Raise (javascript:popUp('exerpop.php?Name=Seated+Calf+Ra ise')) 3 X 6-10

[SMURFM]

^Lookin good bro!

Video...

http://smg.photobucket.com/albums/v494/MKIV_4DR/gym/?action=view&current=105.flv

Updated Pics

http://img.photobucket.com/albums/v494/MKIV_4DR/gym/05220820181.jpg

http://img.photobucket.com/albums/v494/MKIV_4DR/gym/0522082018a1.jpg

[MR-4DOOR-SR20DE]

^Crazy VID...........We can do a VID of me trying 300lb monday!

[SMURFM]

Thanks bro! LETS DO IT!

[CarbonGS]

dayum dude you lookin crazy different andy

[SMURFM]

Here is my gain pics...

[SMURFM]

Correction...the first picture was 11-03-2007...not December

[MR-4DOOR-SR20DE]

Here is my gain pics...


^I always knew you were a BLOOD...............j/k

[SMURFM]

HAHA

[BrownDx]

Pump it up!
The progress photos are nuts.

[Frostbyte]

Here is the arm increase...
http://a192.ac-images.myspacecdn.com/images01/17/l_2f400c16036ee8cc40eed1acd5df6bbf.jpg

[SMURFM]

Nice bro!

[MR-4DOOR-SR20DE]

Here is the arm increase...
http://a192.ac-images.myspacecdn.com/images01/17/l_2f400c16036ee8cc40eed1acd5df6bbf.jpg

^I see that on myspace all the time. Give me a arnold bicep pose!

[MR-4DOOR-SR20DE]

I'm weighing 190-195 right now...........My edurance and core is improving every week. I have a new ab workout I have been doing for about 2 weeks before my real workout that I am really seeing results from.

http://i224.photobucket.com/albums/dd155/balancedbodyfit/pilatesontheball2.jpg

^ I do a constant ab crunch on a stabilizer ball. I go for 10 minutes straight without stopping. I do 5 reps pulling on my legs for help, then 5 reps without. I have my feet placed on a pole to help stabilize my obliques while I do this exercise. It's great and the burn feels like LAVA!

http://i173.photobucket.com/albums/w41/liamferns/subway-eatfresh.gif

^This is my weight gainer! It's in the bread! Eat fresh!

[SMURFM]

Yeah...well I have given up on my muscle building days. Lol I was doing really really good and my weight was getting crazy! However my body just stays...STOP. Between my back, my shoulders, and my wrist...my doctor said that it was either lift and run to stay in shape or do nothing at all. So...looks like its time to get skinny! Hahaha

[illeagledsm]

http://i173.photobucket.com/albums/w41/liamferns/subway-eatfresh.gif

^This is my weight gainer! It's in the bread! Eat fresh![/QUOTE]


Ha Ha, I thought they were supposed to help you lose weight!

I don't think there is any hope for me ever getting big, I have a ridiculously high metabolism.

[EARS]

Yeah...well I have given up on my muscle building days. Lol I was doing really really good and my weight was getting crazy! However my body just stays...STOP. Between my back, my shoulders, and my wrist...my doctor said that it was either lift and run to stay in shape or do nothing at all. So...looks like its time to get skinny! Hahaha

Well for those that dont know me, I am a very skinny person:rockon:, always have been. so i just embrace my skinniness and enjoy running!!! I have tried to put on weight since i was younger, but was never able to! The most that i have ever weighed was 145lbs and that was during a period where i was banned from any physical activity! :icon_neut

[Nyteryder]

I thought about losing weight but I have gotten to comfortable at my size. I feel like I would look crazy smaller

[SMURFM]

^YOu need to put on some size!

[BrownDx]

I'm 45lbs heavier than in high school.
If I gained weight anyone can.
I was a toothpick.

[CarbonGS]

i've finally been hitting the weights again for the past month. i will be hitting it up hard and getting a nutrition system set the beginning of september! i will be training personally with my friend arsalan at european fitness solutions! i can't wait!

[SMURFM]

Congrats bro! Glad to see you back in the gym!

[lilfuzzy]

haha andy you just wanna look at boobies bounce on the tredmill