thanks very much for the info, man. i’m still learning, so every little bit helps.
right now though, i don’t do chest/biceps on the same day. i do arms on a separate day, usually at the end of the week.
what’s your preferred tricep mass builder?
i’ve been alternating with dips and close grip bench presses.
:rock:
Close grip bench is a fav of mine…right now my tricep split as designed by my trainer is this:
warm up with 2 sets of 20 tricep pulldowns
3 sets of close grip bench
3 sets machine dips
3 sets rope pulldowns pulling out and apart at the bottom.
Honestly one of my fav mass builders for triceps are extensions!!! Lying cambered bar and overheard cambered bar extensions I LOVE. The split he’s got for my tri’s is a little lax but he told me before we got started that I could add in whatever I want…so I’m adding lying extensions (nosebreakers) this week. If that doesn’t cut it then I’m getting rid of the rope pulldowns and making my warm up sets working sets of pulldowns and adding overhead extensions…The trick is with all tricep exercises is slow and controlled movements and on everything you do keep ur elbows inside.
As for superdrol…I’m quite certain that’s an oral steroid yes?? Like anadrol? I’ll tell you one thing…oral only cycles are stupid and extra harsh on the liver…believe it or not injectables are the safer route as long as u use clean sterile syringes every single time. One of the only good reasons to run an oral is to kickstart a cycle of dominantly long esters. Most BBers run orals with at least two types of injectable anabolics to optimize growth…oral only cycles will net you nothing but water weight and gains you will surely lose.
my routine is similar.
my warm up is the same as my first excercise though, just adding 2 extra sets (the actual warm up).
that’s the current one. a few weeks ago i was doing this:
:lol:. i’ve now heard 4 different names for the same excercise. the first is the one commonly used when looking at books or magazines: lying triceps extensions. other names i’ve heard around the gym are skullcrushers and headbangers. and now you introduce nosebreakers. good times!
for pushdowns, extensions and dips i keep my elbows inside. however, i read in a book that keeping your elbows in during close grip bench tends to shift the focus from your triceps to your inner chest and front delts whereas flaring them slightly prioritizes the triceps. i’m confused now. i’ll do some more research.
:rock:
Holy crap i think i overtrained…kinda hard to believe
i was working for what seemed to be forever, i think i worked out unitl failure. The thing is is that i forgot to take my protein powder with me so i went to Wendy’s instead and ate their triple cheeseburgers instead…
That was last week, now this week it seems everything is wrong. Whenever i go down on the bench (regardless of the weight) it seems like my chest is tearing apart and there is very acute pain in my right pec. I can’t run or workout my lower body cuz’ i got shinsplints somehow. I’m also stressed out cuz’ of the workload college is giving me.
Damn it, will I get teh pwnage?
skullcrushers and headbangers are names for overhead extensions…if somebody referred to lying extensions by that name they’re just confused. As for close grip yeah it does use ur front delts and inner pecs, but that’s with most ANY pressing exercise…the fact that it hits the inner pecs is why I like it so much. I keep my elbows inside and touch the bottom of my chest for one because it’s easy on my wrists, whereas flaring them out slightly causes an uncomfortable bend in my wrists…As far as which form is most effective, they are prolly almost the same, so do what’s comfortable for you and what works for you…You may have longer arms or a closer grip than me too you never know.
Doesn’t sound like typical overtraining, overtraining just inhibits growth…You may have pulled a muscle or something similar…sharp pain is bad. Is it in the muscle or in a joint? As for shinsplints, that’s usually from running on hard surfaces for long periods of time and is usually typical in individuals who haven’t run in some time…I WILL get them EVERYTIME I do really heavy calf raises. (were talkin close to 600lb donkey raises though) If you are training naturally then taking a week off to fully recover won’t really set you back at all. Might be good for you…when’s the last time you took a break anyway??
yeah, i know that any pressing excercise will involve your pecs, tris and front delts to varying degrees, but i was just concerened with the amount of focus my delts and inner pecs were getting when the target muscle when doing close grip bench is, in fact, the triceps.
whenever i do pressing excercises, i want the target muscle to be the focus, meaning that i don’t want the secondary muscles feeling like they’re getting tired or getting hit bad. that’s why i like to work on having that mind-muscle connection.
good to know. i’ll just continue to experiment.
:rock:
Yeah I feel you, I’m not that concerned with that exercise in particular because I do at least 2-3 more exercises for a relatively small muscle that isolate much better. And my inner chest is a concern of mine…
Superdrol is just the latest in the long line of non catagorized “pro-steroids”. Which means its legal, or at least will be until the bill that got M1T, 4AD and the likes is amended. People are getting around it now by basing these compounds on progesterone bases, but apparently the new version is going to outlaw these compounds and include a “all in like chemical groupings and effects” clause basically shutting the door forever on “legal steroids”. Any way its basically Methasteron tweeked abit. Word on it is nice results, very harsh on liver (as are all methylated compounds and most orals as a blanket statement) and prone to causing extremely painful spasm of the lower back.
On to the second rung of my soapbox, I am extremely pissed at the heat alot of people are currently taking in the supplement industry. I fail to understand why the witch hunt continues when you can buy alcohol in any store, cigarettes (fucking cigarettes???) are legal and implants/plastic surgery are the NORM for our standards of female beauty. We live in one of the strangest societys in the world, for sure. Nudity and sterioids? BAD!!! Incredibly life like violence on prime time TV? GOOD!!! There are rumblings that the Gov. might be after creatine and related substances, which would really push me over the edge. God forbid anyone want to improve their health, self esteem and attractiveness by hard work.
Rant over, back to the issue at hand. Please note that all the following is theoretical information and only for the purpose of conversation, not to be taken as serious. ALL (yes I do mean all) pro-steroid options are not only inferior, but also actually worse for your body than actual “gear”. Throwing out the issue of legality, and most importantly for many people (I assume) fear of injection, they are vastly superior. They are compounds with much more scientific evidence and “brovidence”. The orals available now legally (prosteroids) are all terrible on your liver, terrible on your cholesterol ration, and terrible on your blood pressure. Anyone planning on taking them would be better off with 250-500 mg suspension for 6 or 8 weeks. But of course thats illegal because our government is unconcerned with things like drug traffic and inner city crime but absolutely steadfast on guys trying to gain muscle.
Treadmills
Hey guys I’m really wanting to get a treadmill so that I can get some good indoor cardio done at home (I have an exercise bike but I dont like riding it, its so boring for some reason). It’s about to start getting cold and I don’t think i’ll want to be going walking etc outside everyday so a treadmill would be great.
So here’s the question: What sort of treadmill should i get? Are there any certain brands that are known to be junk or anything? I definitely want an motor powered one (the manual ones dont look so good to me) but i dont really care if it has incline and stuff like that. Are there any certain models that are preferred by most people or anything? I’ll probably try to just find a used one after i decide what i want, because I dont think i can afford a new one, and the way i see it is if someone is selling a piece of exercise equipment that probably means they were too lazy to ever use it, and it should still be in good shape.
Any advise?
DDR / ITG2 
Treadmills are so big to deal with…your best bet is to just run outside. Youll get maximum
benifit from that. Treadmills are a little easier and has minimum benifit since the ground is moving with you.
I can’t say anything about test suspension as I don’t know anyone who’s tried it…but I would recommend test250 (enanthate or cypionate) 2x a week for 8 to 10 weeks for a first timer…But to those thinking about using gear…you better have ur diet and ur training down before you attempt it…cuz u’ll never see the gains u get ur first cycle again and you definitely want to make the most of it.
Oh dont get me wrong, i do my main cardio outside on the road. I want the treadmill for extra cardio. For example, sometimes i’m sitting here in front of the computer at 9 o’clock at night and i think “Man i could be doing cardio right now, but it’s dark outside and anyways i really want to wach this tv show that’s about to come on…” In those situations it would just be nice for me to have a treadmill, know what i mean? Also it’s about to start getting pretty cold outside and sometimes i might not need to go out in the weather. I have a really strong immune system when it comes to the Flu and random viruses etc, but for some reason i get sniffles and stuff from cold air really easily.
Thanks for the advise, i dont know if i could handle DDR haha but i’ve never tried it. I think my friend has a pad i could borrow if i really wanted to, i’ve never even played it on controller though.
Oh the good news is my buddy is hooking me up with a free treadmill!! Apparently his grandmother has one and she isn’t using it so I can have it (thanks God!). Even if it isn’t the latest and greatest this thing is free so that’s cool. I think he’s gonna bring it over this evening if it doesn’t rain, just in time for Prison Break LOL.
Today I broke my chest record for dumbells!
I started in August with 45 lb dumbells when doing dumbell press and now, November 14th, Im doing 80lbs at 10 reps!
Huzzah for me!
Well there is a difference between 250 and enathate/cypionate. 250 (sustanon/testonon) is an oil based mixture of various esters (propriate, phenylpropriate etc.) with varying half lifes basically allowing for a time controlled release. Enathate/cypionate are indiviual esters with long half lifes (around 12 days if I recall?). So your having controlled breakdown at a constant pace. This isn’t chemistry lab so I won’t get into the specifics because I’m sure anyone who wants to discuss it is informed enough to not need basics. Suspension is a short half lifed test. product (24 hours or so) that is the basis of lots of cycles. If you want to discuss further, ask away. Anyway Magnus is dead on if your gonna do steriods, you need to have diet and program on point. And you need to have put in some time and plateaued.
Sustanon is overrated. The short and medium length esters start falling off too soon for good blood levels. It has a pretty bad rep among serious bodybuilders (or at least ones that know what they are doing) Only way to really make use of it is to take it every other day to every 3 days…and that gets very expensive fast. I wouldn’t call any short ester a “base” for a cycle…but just a quick start, Like any oral (anadrol or dbol) to maximize growth. Long esters that provide good blood levels from week 4 out are the basis of most simple cycles. On the bodybuilding forums I belong to, if test E or cyp. aren’t apart of a cycle that someone is talking about starting then it comes highly recommended. And first timers are recommended to do a test only cycle at 500mgs a week. I have however heard that for cutting cycles people like test prop. or tren acetate or a combination of the two, as they don’t really put near the water weight that a long ester would on you.
Depends on if your blitzing and if you have any reason to worry about clearing time among other issues. Best use is to jump start levels before your longer clearing esters show effect (talking suspension here). I would agree 250-500 test only is plenty for almost any first timer. Tren does seem to be popular for cutting and is easily accessed as you can make it, but its not something you should be centering a attack on. As for orals they certainly have their place but I’m not overly fond of some of the sides. Stacked with test though they are great for serious use (experienced lifters).
can someone please explain to me how that kobayashi guy eats like 50 hot dogs a day and is still ripped 
Tren is HIGHLY anabolic…but at the same time it’s pretty hard on the body…it’s like a damn cracked out expensive version of test prop…
What’s the mg/ml ratio of suspension?? And isn’t it water based?? And if it’s half life is 24 hours are we talking every day to every other day injections to kick start levels?? And do you think that would be better than taking an oral like dbol or anadrol the first 2-4 weeks??
Sides were why I said I wouldn’t base a cycle on it, but some people and sources say those side issues are overblown. Its apparently hella easy to homebrew though, which greases the wheels quite a bit. Just read an article that said he couldn’t find any evidence that it helps with fat loss but brovidence > science.
On to suspension, homebrew is gonna be water based but medical grade is oil based. For at home purposes obviously water is the easier compound to mess with. Typically 50 mg/ml. So what we’re talking is is first two week usage or so, with injections everyday at 50-100 mgs along with whatever (say 500-600 enathate (that number is weekly)). Its gonna hit quick and strength gains come rapidly, 5 days in you should have noted strength gains. This sets a baseline for heavier training allowing your body to take advantage of its anabolic state by increasing workload. People love it though and say its hard to quit using with results you get. As for comparisons to the orals, its a better alternative IMO just on basis of sides. Anadrol is a 17aa compound and that shit is TOXIC to your liver. 30 days is the most I would ever go on that stuff.
A friend of mine’s got this book anabolics 2005…it had ratings for all the popular A.S. an anabolic rating (guess what that means) and an androgenic rating (supposedly this rating was in terms of how hard it is on the body) Test E and Cyp. were in the middle having ratings of 100 and 100 and tren acetate was rated anabolically at 500!!! but androgenically the same too, which sounds pretty bad.
As for cutting cycles…if I really wanted to I could cut no matter what I was using so long as my diet was clean…lots of water, some cardio and maybe an AI like arimidex and/or nolvadex to fight water retention.
about suspension I might look into that…that’s one thing I’d heard of but nobody really talks about it at the forums I frequent…