Your nipples are godly. So is that body hair.
Lolā¦I call it my āNatural Born Killersā look. I was encouraged by friends at work to smile a lot, so that I would not look scary. Iām still not done with cutting at this point, although itās very hard going now. I started to do a lot of cardio again, HIIT style, and I probably do anywhere from 5 - 8 hours per week. I just want to see my abs, but it seems to be very hard to do. I typically eat anywhere from 1500 - 2000 calories per day (high protein, low fat, etc.). I just donāt want to start bulking, and gain a bunch of fat now after working so hard.
The piercings do kick it up a notch, lol, and as far as body hair goes, I am the king.
Jim
Hey magnus post up the routine we used the other day would ya? Iām still kickin in here nothing really exciting going on though. Let me know about the back dude as well.
Upper/Lower/Off/Upper/Lower/Off/Off
Upper Day 1:
Bench Press (Horizontal Push)
Bent Rows (horizontal Pull)
DB Military Press (Vertical Push)
CG Lat Pulldowns (Vertical Pull) *looking to replace this next week, still looking into good alternatives with the available equipmentā¦if you have a gym with a decent lat pull machine then by all meansā¦you saw how difficult it was to set this up thoughā¦
Incline Flyes/Reverse Flyes superset (accessory)
BB curls/Tricep Pushdowns (accessory) optional
Lower Day 1:
Back Squats (quad dominant)
SLDLās (hip/ham dominant)
Lunges (quad dominant, but hits everything to a certain degree)
Calf Raises (accessory)
Abs (accessory
Upper Day 2:
WG Lat Pulls (vertical pull)
Push Press (vertical push) This is the standing military press we did the other day.
Spider Rows (horizontal pull) *I donāt have heavy enough dumbells here, you may where you are, I personally would prefer the dumbells.
Incline DB Press (horizontal push) *not too steep, as this would make it more of a vertical push
Cross-Bench Pullovers/Lateral Raises Superset (accessory)
Lying Tricep Extensions/DB curls (accessory) **optional
Lower Day 2:
Deadlifts (hip dominant)
Front Squats (quad dominant)
Good mornings (hip/ham dominant) *will do these this weekā¦looking forward to it. Iām SURE that erikās NEVER done these, it will be interesting to say the least.
Calf Raises (accessory)
Abs (accessory)
Week 1: 3x10-12
Week 2: 5x3-5
Week 3: 4x6-8
Week 4 (unload/active recovery): 2x15 (25RM) NO ACCESSORY WORK
Repeat.
Think that pretty much covers itā¦you know the restā¦
this is important ā¦
**if a body builder has finally reached their goal having 9% bodyfat and acquired their body mass and builded they wanted , HOW TO MAINTAIN IT ?? iām scared of failing this part and later gained additional body fats for having too much celebrations and inactivity :S . **
thatās whyi saved my hydroxycut for the next 2 monthes :S . december is an important month for me .my target of having 9 % body fat should reach at early december .
Howād that Hydroxycut work for ya? Iām thinking about trying it out.
You maintain the bodymass by taking in an equal amount of calories as you burn. Simply stay active in the gym and match your calories to maintanence level and you should be fine. Keep somewhat of an eye on macronutrient (fat,carb,protein) ratio as well. No need to eat tuna and chicken but donāt go back to the sodas either.
How do you know youāll be at 9% body fat by December? What are you doing to accomplish this? How well does the hydroxycut work?
Jim
Need help on a new schedule I want to do. Here it is first.
Mon - chest & back (possibly shoulders)
Tues - biceps & triceps
Wed - legs (if not Monday for shoulders, then this day)
Thurs - chest & back
Fri - biceps & triceps
I havenāt actually started this, but Iām trying to just lift the weekdays. For Wednesday, Iām concerned on what I should be doing since itās my only day for legs. Iād be squatting and deadlifting, but since they work similar groups, should I change it or separate them?
Any suggestions, changes, or whatever would be great.
F-
First offā¦drug free bodybuilders should try and keep the workouts to 4 days a week and never more than 2 days in a row IMHO. Seperate the larger muscles, pairing them with smaller muscles that recieve ancillary work on the same daysā¦Exampleā¦Chest and tricepsā¦or Back and Bicepsā¦starting with the large muscle group and finishing with the smallerā¦
It looks like you want to hit your upper body twice and legs only onceā¦if you are doing body part splits then you should be hitting muscles only once a weekā¦if you want to use a higher frequency program, you should consider upper/lower splits, full body routines, or push/pull splits.
Squatting and deadlifting are both leg exercises, but they work different parts of the leg mostlyā¦squats are quad dominant and deads are hip/hamstring dominant. Every leg day should use some form of both exercisesā¦
Thanks, Iāll change some of it.
iām cosplaying kenshiro :S
Im leaving for China in 2 weeks for a months stay in the country side. I anticipate that iāll lose probably around 4-5 pounds while im there since I wont be eating the amount of calories that Im accustomed to nor as often. Could anyone here suggest a weightless workout routin that could help me keep some of my pounds?
hey magnus how often do you recommend training my biceps directly?
would I train by triceps at the same time also?
Post the rest of your workout, and Iāll tell you when I think you should work them directlyā¦
The rule of thumb thoughā¦donāt give arms their own day, IMO itās stupid. If you have a shoulder day, you can work arms on that dayā¦otherwiseā¦on a normal body part split where you work chest and back on seperate days work one of the muscles on that dayā¦most do chest and triās and back/biās together.
lol actually thats kind of what I have been doing,
on seesion one I do chest/shoudlers/triceps
session two is all legs.
and session three I work back/bicep.
I was thinking on session one should I also add biceps? since im already doing triceps I dunno if I would be pushing it too much.
Well after doing chest and shoulders you really donāt have to do very much for the tricepsā¦one MAYBE two exercises would suffice.
Do I need to do curls to keep the biceps worked out?
Which exercises work the biceps?
ok thanks magnus.
199.9999891 grams is 0.4409245 pounds.
150.0000032 is 0.3306934
100.0000172 is 0.2204623
I was doing some research. So I guess as long as you eat two quarter-pounders a day, youāre fine as far as 1g of protein per pound is concerned.
Also:
With the stuff I posted, will I need to do curls? With a minor lack of delayed-onset of muscle soreness, Iām not sure if Iām āreallyā working my biceps.