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May 3, 2011 @ 12:16 AM
alberto.1989

Post: 403

Join Date: Nov 2010

Location: Portland

this is my ideal physique



no homo

is it possible without steroids tho?
May 3, 2011 @ 07:38 AM

Inactive

Yeah that's possible. I personally don't want to get to that point though^... A bit to ripped

I actually look pretty similar to this dude. My chest is somewhat bigger..

But I don't have a six pack like that though, but I don't mind..
May 4, 2011 @ 04:37 PM
Brolictaps2000

Post: 451

Join Date: Aug 2008

5'8 155lbs
WSP DEN


Here's what my workouts looked like when i was cutting. Keep in mind I switch up my workouts a lot, this is just an example.

Supplements I was taking:
Jack3d & ON Whey & Casein

Mon/Wed/Fri (Chest/Back/Legs/Lower abs)

Chest:
Incline bench 3x12
Regular bench 3x12
Decline bench 3x12

Back:
Pull ups 50+ (different types)
Deadlifts 3x12

Legs:
Squats 3x12
Leg extensions 3x12
Calf-raises 5x15

Lower abs:
Leg raises 3x25
Weighted side bends 3x25

Tues/Th/Sat (Bi/Tri/Shoulders/Upper abs)

Bi-ceps:
Hammer curls: 3x12
Precher curls 3x12
Reverse curls 3x12

Tri-ceps:
Lying Barbell Extensions 3x12
Tri-cep push downs 3x12
Weighted dips 3x12

Shoulders:
Arnold Dumbbell press 3x12
Upright rows 3x12
Seated lateral raises 3x12

Upper abs:
- Weighted ab crunch machine 3x12

Cardio 3x a week
- HIIT
May 4, 2011 @ 11:05 PM
tree fiddy

Post: 1225

Join Date: Jul 2010

Location: the golden state

somebody give me a good bulk routine. then give me a good cutting routine
May 5, 2011 @ 10:33 AM
ahhhrt

Post: 2005

Join Date: Aug 2006

Location: toe ron toe

This is my routine.

1x8 bench.....get up, feel lazy, watch tv.
May 5, 2011 @ 11:54 AM
traCk.

Post: 1903

Join Date: Mar 2008

Location: 516-NY

5'8 155lbs
WSP DEN


Here's what my workouts looked like when i was cutting. Keep in mind I switch up my workouts a lot, this is just an example.

Supplements I was taking:
Jack3d & ON Whey & Casein

Mon/Wed/Fri (Chest/Back/Legs/Lower abs)

Chest:
Incline bench 3x12
Regular bench 3x12
Decline bench 3x12

Back:
Pull ups 50+ (different types)
Deadlifts 3x12

Legs:
Squats 3x12
Leg extensions 3x12
Calf-raises 5x15

Lower abs:
Leg raises 3x25
Weighted side bends 3x25

Tues/Th/Sat (Bi/Tri/Shoulders/Upper abs)

Bi-ceps:
Hammer curls: 3x12
Precher curls 3x12
Reserve curls 3x12

Tri-ceps:
Lying Barbell Extensions 3x12
Tri-cep push downs 3x12
Weighted dips 3x12

Shoulders:
Arnold Dumbbell press 3x12
Upright rows 3x12
Seated lateral raises 3x12

Upper abs:
- Weighted ab crunch machine 3x12

Cardio 3x a week
- HIIT



damn man, nice physique no homo. im 6'4 so its hard for me to pack muscle on visibly. im suprised you only have 1 rest day though? and no multivitamin or fishoil??
May 5, 2011 @ 07:40 PM
Brolictaps2000

Post: 451

Join Date: Aug 2008

damn man, nice physique no homo. im 6'4 so its hard for me to pack muscle on visibly. im suprised you only have 1 rest day though? and no multivitamin or fishoil??


Thanks.

I tend to use fishoil/multivitamins here and there. Yeah, sometimes i rest for a week it usually depends on how heavy i lift.
May 5, 2011 @ 08:59 PM
slap

Post: 3754

Join Date: Oct 2010

Location: sgv.la

damn.
this thread makes me want to exercise. time to get off hb and to the gym.

$81 selvedge denim: https://www.weargustin.com/invite_from/4200 Karmaloop/Plndr Rep: SLAP20.

May 6, 2011 @ 12:19 AM
dildo baggins

Post: 457

Join Date: Feb 2010

Location: vansterdam

my sched (3 sets of 10)

mon: bicep/tricep/abs
weds: chest/back
fri: legs/shoulders/abs

started going back to the gym around late feb or early march and weighed in at like 135.
now im weighing in at a solid 140 but wanna get up to a solid 145-150.
tryna bulk up a bit for soccer so my workouts are mainly for strength but i try to max out.
i try eating as much protein as possible and try to get in 4 balanced meals a day.
what do you guys suggest?
May 6, 2011 @ 11:35 AM
BobtheFoB

Post: 335

Join Date: Jun 2008

Location: 626

5'8 155lbs
WSP DEN


Here's what my workouts looked like when i was cutting. Keep in mind I switch up my workouts a lot, this is just an example.

Supplements I was taking:
Jack3d & ON Whey & Casein


damn lol nice body nohomo.
i'm about your height. tryna get my abs cut out again

5 ' 7" - 170 Lbs. @ about 13% BF
tryna lose that body fat.. some around the belly and obliques.

my workout
Monday, Wednesday, Friday, Sunday
2 HR sessions
5 x 8 Bench
5 x 8 Squat
5 x 8 Deadlift
5 x 8 Lat Pull
5 x 8 Shrugs
5 x 8 Shoulder Press
5 x 8 Rows

+Wrestling, MMA. Circuit Training for Cardio.

No supplements.
May 9, 2011 @ 09:04 AM
yikes

Post: 5

Join Date: May 2011

How is Jack3d? Does that stuff work? I know alot of supplements are just an utter waste of money but i'm curious about Jack3d.
May 9, 2011 @ 04:42 PM
livestok

Post: 1942

Join Date: Oct 2009

Location: canada, dirty gully...

damn lol nice body nohomo.
i'm about your height. tryna get my abs cut out again

5 ' 7" - 170 Lbs. @ about 13% BF
tryna lose that body fat.. some around the belly and obliques.

my workout
Monday, Wednesday, Friday, Sunday
2 HR sessions
5 x 8 Bench
5 x 8 Squat
5 x 8 Deadlift
5 x 8 Lat Pull
5 x 8 Shrugs
5 x 8 Shoulder Press
5 x 8 Rows

+Wrestling, MMA. Circuit Training for Cardio.

No supplements.


rofl. first of all u aint 170, more like 270. 2nd of all u aint 13% bodyfat more like 33% bodyfat.

your workout routine sucks and is over training, you work out way too much just stop go google a real routine u clown
May 9, 2011 @ 05:04 PM
unknown force.

Post: 3969

Join Date: Nov 2007

Location: san diego

post face
May 9, 2011 @ 05:09 PM
hentai

Post: 4720

Join Date: Jan 2009

Location: ヽ༼ຈل͜ຈ༽ノ

Bow bow bow bow

http://hentaiwarlord.tumblr.com http://instagram.com/hentaiwarlord

May 9, 2011 @ 06:34 PM

Inactive

damn man, nice physique no homo. im 6'4 so its hard for me to pack muscle on visibly. im suprised you only have 1 rest day though? and no multivitamin or fishoil??


I'm 6'3 man, having great visibly, being 6'4 is no excuse
May 10, 2011 @ 10:43 AM
traCk.

Post: 1903

Join Date: Mar 2008

Location: 516-NY

na man not an excuse but its obviously easier to pack visible muscle mass onto a frame that is much smaller than mine. but yono homo, you got a pic of the physique Vi-King?
May 10, 2011 @ 02:59 PM

Inactive

Not really my style man, lmao.
Being tall makes it a bit harder in the gym though (for the most part, benchpress, squats etc-), but use your reach in row exercisescool.
May 11, 2011 @ 12:21 PM
traCk.

Post: 1903

Join Date: Mar 2008

Location: 516-NY

lol word i feel you. its gay enough we have a what did you wear today, dont need dudes posting up shirtless pics too
May 11, 2011 @ 09:47 PM
droalex

Post: 358

Join Date: Jul 2008

How often to deadlift? I been doing it everyweek thinking its too much =x
May 11, 2011 @ 09:56 PM
alberto.1989

Post: 403

Join Date: Nov 2010

Location: Portland

5'8 155lbs
WSP DEN


Here's what my workouts looked like when i was cutting. Keep in mind I switch up my workouts a lot, this is just an example.

Supplements I was taking:
Jack3d & ON Whey & Casein

Mon/Wed/Fri (Chest/Back/Legs/Lower abs)

Chest:
Incline bench 3x12
Regular bench 3x12
Decline bench 3x12

Back:
Pull ups 50+ (different types)
Deadlifts 3x12

Legs:
Squats 3x12
Leg extensions 3x12
Calf-raises 5x15

Lower abs:
Leg raises 3x25
Weighted side bends 3x25

Tues/Th/Sat (Bi/Tri/Shoulders/Upper abs)

Bi-ceps:
Hammer curls: 3x12
Precher curls 3x12
Reverse curls 3x12

Tri-ceps:
Lying Barbell Extensions 3x12
Tri-cep push downs 3x12
Weighted dips 3x12

Shoulders:
Arnold Dumbbell press 3x12
Upright rows 3x12
Seated lateral raises 3x12

Upper abs:
- Weighted ab crunch machine 3x12

Cardio 3x a week
- HIIT


yo i can't do pull ups or dips lmao sad

what can i do to substitute for them?
May 11, 2011 @ 10:17 PM
droalex

Post: 358

Join Date: Jul 2008

Just keep trying. There are those assisted pull up machines. If not ask someone to help you with them
May 12, 2011 @ 12:06 AM
GOLDENi

Post: 4377

Join Date: Jan 2009

Location: Illinois

yo i can't do pull ups or dips lmao sad

what can i do to substitute for them?


Just keep doing 'em! As much as you can, if you can't do it, do negatives (hang at the top & go down as slowly as you can) as much as you can til you can't do it anymore.

I started off doing .5 pull ups lol but I started with a personal trainer at my gym & he assisted me with them. Now I can do 10-12.
May 12, 2011 @ 12:55 PM
traCk.

Post: 1903

Join Date: Mar 2008

Location: 516-NY

getting your chest/tris stronger will help with dips. as for pullups, they are a pretty hard exercise believe it or not. you can use the pull down machine, or like said an assisted pull up machine works great if your gym has one
May 12, 2011 @ 08:12 PM
Spankbank

Post: 3913

Join Date: Sep 2008

Location: Crooklyn


Cardio 3x a week
- HIIT


Whats your routine?
May 13, 2011 @ 01:35 PM
traCk.

Post: 1903

Join Date: Mar 2008

Location: 516-NY

How often to deadlift? I been doing it everyweek thinking its too much =x


how many sets/reps are you doing each time? once a week is fine for deadlifting, i had been doing that as heavy as possible and recently switched it to once every other weak, im also on a cut right now tho
May 13, 2011 @ 03:04 PM
Scotty

Post: 4714

Join Date: Feb 2009

Deadlifting is one of the more important workouts which u should be doing it once a week...
May 13, 2011 @ 04:40 PM
Spankbank

Post: 3913

Join Date: Sep 2008

Location: Crooklyn

Deadlifting is one of the more harder things to do imo. I have yet to get the form down right because I feel mad awkward doing it. sad
May 14, 2011 @ 03:10 AM
matt

Post: 560

Join Date: Mar 2008

Location: SoCal

can anyone recommend a good cardio work out?
i want to get cut now, bulked up pretty well. not fat at all, still pretty lean, but i wanna get ripped. so can anyone recommend some workouts for cardio?

and can anyone recommend a good trap work out?
ive been doing this workout thus far:
3 sets of 10 (175lbs) barbell shrugs
immediately followed by super sets of dumbbell shrugs (3x10 with 45 lbs in hand hand)
i haven't been getting the results i wanted and was curious if you guys have any suggestions?
May 14, 2011 @ 05:55 AM
dizicim1m

Post: 10

Join Date: May 2011

Location: 1

good job + rep
May 16, 2011 @ 09:00 PM
chaobro

Post: 1403

Join Date: Oct 2007

Location: Japan

rofl. first of all u aint 170, more like 270. 2nd of all u aint 13% bodyfat more like 33% bodyfat.

your workout routine sucks and is over training, you work out way too much just stop go google a real routine u clown


haha...ill agree with the misleading bf quote but overtraining is impossible to judge over a forum...fuck I hear everyone in the gym talking about "making sure they're not overtraining.." Most people are pussies and need to lift more weight. Overtraining doesn't happen until you hit a certain threshold that barely anyone in here can say they do. Eat more.

That said, the routine in question is kind of bad.

^ Fish oil is just a vitamin... Its has omega 3 fatty acid which is a really good fat for your body.. It is also good for your heart and joints, as well as other stuff..


Nah man...sounds like some infomercial shit. definitely not a vitamin.
Most people get tons of omega 6's in the form of vegetable oils and meats. The body needs both omega 6 and omega 3. The balance in americans is often thrown out of whack though, so omega 3's are incredibly beneficial if you don't get enough. They do TONS of things, but can boil down to being a natural antiinflammatory, which if you haven't gathered from working out, can help you recover faster. They help thin the blood, they even play a minor role as an antioxidant, but that's not really the important part.

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