Stay/get back in shape...Vol: Motivation

[wj4]

Originally Posted by aceofjays

I'm gonna start a membership at the Y tomorrow, I've been out of the gym seriously for about a year, and even though I look "decent" I need to tighten up.

I made some good progress back then, but I've fallen off somethin major.

The Y, at least the local one to me, has a lot of good classes for cardio. Their workout room is in top condition. It should be great for youassuming you keep at it. Good uck.

 

[battousai701]

Originally Posted by IICEMAN83

Originally Posted by Joseph Camel Jr

not to disappoint but that's an ad masquerading as a health/science article.

steroids > anything

Lol... I was laughing almost the whole way through. Im not gonn front though... If i didnt know what i know, id be buying eggplants right now

i literally

when i read "eggplant extract"

thinking to myself (i aint eating eggplant)

 

[651akathepaul]

Originally Posted by DAYTONA 5000

Been going to my gym for going on 6 months, and I've never seen a single person do a deadlift before

T

See, this is why when I workout I feel extremely confident.

You see these meatheads doing nothing but bench press and arm curls, but have the legs of a chicken while I'm much more proportioniate and have 3x theoverall strength (pound for pound) than these guys.

Makes me feel good...Almost like I'm better than them..Sounds bad, but I confess. You just gotta incorporate DL's, Squats, and some version of cleansto get where you want to be...I think.

 

[iiceman83]

Nutrabio makes it. Check out nutrabio.com

U can choose flavors also, but i get unflavored.
Their creatine also looks promising for those who are interested

 

[panaricanretro]

The Y, at least the local one to me, has a lot of good classes for cardio. Their workout room is in top condition. It should be great for you assuming you keep at it. Good uck.
I train at a major chain gym and I'm about to join the Y this weekend. It's about 2 blocks from my gym and it looks like Gold's GymVenice circa 1974. Literally, the equipment is that old and that beat-up but I'm dying to train there. They have more than 1 squat rack, a hack squat, aDL platform, etc... I can't always get a good workout in at my own gym cause people stop and talk to you all the time. Too much distraction.

 

[everydaykicks]

Originally Posted by K2theAblaM

Originally Posted by EveryDayKicks

What you want to do, is post up your workout routine and diet and let some people take a look at it.

All workouts are 3x10

Monday Chest and Tris

Incline dumbbell press
flat dumbbell press
flat dumbbell flys

skullcrushers
dumbbell kickbacks
tricep raises

Tuesday Legs

leg extensions
leg curls
calve raises
squats

Thursday Back and Biceps

dumbbell pullovers
dumbbell rows
seated rows
lat pull downs

bicep machine curls
concentration curls
standing barbell curls
hammer curls

Friday Shoulders and Chest

shoulder press
dumbbell lat raises
bent over reverse fly

Incline bench press
flat bench press

What do you guys think??

This is what im doing now and seems to be working..I've seen improvement from when I first started
But I need to switch it up. I usually just get a routine from the internet so help me out guys

New workout routines are always welcome

 

[yan can cook]

All workouts are 3x10
does this mean its 3 sets of 10 reps?

 

[stephonurkel]

/\ Yes

LOL i knew it was an add as it was on the bottom of ESPN.com however it seems like they may be onto sumthin... for all u hardcore guys take NO xplode n similarproducts...

i think after summer if im not 215 i may start experimenting with some supplements again

 

[mases apprentice]

yes^

my work out

http://www.clutchfitness.com/forums/showthread.php?t=3538

Back

POWER:week 1

-rack deadlift...3 x 3-6
-bent row...3 x 4-6
-weighted chin...2-3 x 4-6
-CG seated row...2-3 x 4-6

REP RANGE:week 2

-CG weighted chin...2 x 6-8
-WG T-Bar row...2 x 8-10
-dumbell row...2 x 10-12
-pullover...2 x 12-15

SHOCK:week 3

-pullover/WG pulldown superset...1-2 x 8-10 each
-stiff arm pulldown/reverse grip bent row...1-2 x 8-10 each
-CG seated pully row dropset...1 x 6-8, drop, 6-8, drop, 6-8

Arms

POWER - week 1:

-barbell curl...2 x 4-6
-preacher curl...2 x 4-6
-hammer curl...1-2 x 4-6
-CG bench press...3 x 4-6
-skull crush...2 x 4-6
-single arm dumbell extension...1-2 x 4-6

REP RANGE - week 2

-alternating dumbell curl...2 x 6-8
-cable curl...2 x 8-10
-concentration curl...1-2 x 10-12
-weighted dip...3 x 6-8
-pushdown...2 x 8-10
-kickback...1-2 x 10-12

SHOCK - week 3

-ez bar curl/CG chin superset...1 x 6-10 each
-preacher curl/reverse curl superset...1 x 6-10 each
-DROPSET cable single arm curl...1 x 6-10, drop 6-10
-pushdown/CG bench press superset...1-2 x 6-10 each
-reverse grip pushdown/incline overhead extension superset...1-2 x 6-10 each
-DROPSET weighted bench dip...1 x 8-10, drop 8-10

Chest

POWER - week 1

-dumbell bench press...3 x 4-6
-incline press...3 x 4-6
-weighted dips...2 x 4-6

REP RANGE - week 2

-incline dumbell press...3 x 6-8
-bench press...3 x 8-10
-flye...2 x 10-12

SHOCK - week 3

-superset...cable crossover/incline smith press...1-2 x 8-10 reps each
-superset...incline flye/dips...1 x 8-10 reps each
-dropset...machine bench press...1 x 8-10, drop 6-8, drop 6-8 optional

Shoulders

POWER - week1

-military press...2-3 x 4-6
-upright row...2-3 x 4-6
-"cheat" lateral...2 x 4-6

REP RANGE - week 2

-single arm dumbell press...2 x 6-8
-bent lateral...2-3 x 8-10
-cable side lateral...2 x 10-12

SHOCK - week 3

-seated side lateral/hammer machine press superset...1-2 x 8-10
-reverse pec deck/WG upright row superset...1-2 x 8-10
-cable front raise dropset...1 x 6-8, drop 6-8, drop 6-8 optional

Legs

POWER - week 1

-squats...3 x 4-6
-leg press...3 x 4-6
-single leg extension...2 x 4-6
-lying leg curl...3 x 4-6
-stiff deadlift...2-3 x 4-6

REP RANGE - week 2

-leg extension...2 x 8-10
-hack squat...3 x 10-12
-one legged leg press...3 x 12-15
-lying leg curl...2 x 6-8
-stiff deadlift...2 x 8-10
-single leg curl or seated leg curl...1-2 x 10-12

SHOCK - week 3

-superset: leg extension/front squat...1-2 x 8-10 each
-superset: leg extension/sissy squat or leg press...1-2 x 8-10 each
-dropset: lunge...1 x 8-10, drop, 8-10
-superset: leg curl seated or lying/toes pointed hyperextension...1-2 x 8-10 each
-dropset: single leg curl...1-2 x 8-10, drop, 8-10[/quote

 

[airweezy03]

i'm 6'1'-6'2'
245
i've been running 2.2 miles everyday
what else do i need to do

 

[5thgearidah]

Originally Posted by EveryDayKicks

Originally Posted by K2theAblaM

Originally Posted by EveryDayKicks

What you want to do, is post up your workout routine and diet and let some people take a look at it.

All workouts are 3x10

Monday Chest and Tris

Incline dumbbell press
flat dumbbell press
flat dumbbell flys

skullcrushers
dumbbell kickbacks
tricep raises

Tuesday Legs

leg extensions
leg curls
calve raises
squats

Thursday Back and Biceps

dumbbell pullovers
dumbbell rows
seated rows
lat pull downs

bicep machine curls
concentration curls
standing barbell curls
hammer curls

Friday Shoulders and Chest

shoulder press
dumbbell lat raises
bent over reverse fly

Incline bench press
flat bench press

What do you guys think??

This is what im doing now and seems to be working..I've seen improvement from when I first started
But I need to switch it up. I usually just get a routine from the internet so help me out guys

New workout routines are always welcome

fam this sounds like a workout routine from the 70's

 

[joseph camel jr]

Originally Posted by IICEMAN83

Nutrabio makes it. Check out nutrabio.com

U can choose flavors also, but i get unflavored.
Their creatine also looks promising for those who are interested

yeah thats the one thanks

how would you compare that quality to something like this : pureprotein.com

same thing pretty much? i'm just trying to find the best quality

 

[mateen cleaves]

started on sunday, been going every night the last 3 days. feels awesome to work out

i just gotta keep it up and i think i will since im motivated im justgetting sick of my vanilla ice cream ON whey. makes me want to throw up now

 

[miamib30514]

 

[rbeezy32]

So quick question for you all? I'm just looking to lose about 20 pounds. Not looking to tone or anything. I'm working with an October timeframe. Anyrecommendations. I keep hearing cardio and monitor caloric intake. Is this the best way to go. Any suggestions and tips would be more than welcome.

 

[iiceman83]

Originally Posted by Joseph Camel Jr

Originally Posted by IICEMAN83

Nutrabio makes it. Check out nutrabio.com

U can choose flavors also, but i get unflavored.
Their creatine also looks promising for those who are interested

yeah thats the one thanks

how would you compare that quality to something like this : pureprotein.com

same thing pretty much? i'm just trying to find the best quality

Im not sure what your asking. Pureprotein.com has a variety of brands. Not sure which brand you want me to compare it to

 

[joseph camel jr]

Originally Posted by IICEMAN83

Originally Posted by Joseph Camel Jr

Originally Posted by IICEMAN83

Nutrabio makes it. Check out nutrabio.com

U can choose flavors also, but i get unflavored.
Their creatine also looks promising for those who are interested

yeah thats the one thanks

how would you compare that quality to something like this : pureprotein.com

same thing pretty much? i'm just trying to find the best quality

Im not sure what your asking. Pureprotein.com has a variety of brands. Not sure which brand you want me to compare it to

my bad i meant trueprotein.com

 

[wj4]

Originally Posted by RBeezy32

So quick question for you all? I'm just looking to lose about 20 pounds. Not looking to tone or anything. I'm working with an October timeframe. Any recommendations. I keep hearing cardio and monitor caloric intake. Is this the best way to go. Any suggestions and tips would be more than welcome.

Yes. Depending on how much you weigh now, it may or may not be reachable. IE: if you're pretty big, 20 lbs is easy to get rid of byOctober, but if that 20 lbs will make you fit..it will be quite harder. The last several lbs will always want to stay on you, usually around the stomach,abdomen area.

Cardio just doesn't mean running, you can do various types and sports ie basketball, dancing, swimming, etc. Basically anything to get your heart rate upand sweating. Eat the suggested amount per day, calorie wise, based on your BMR. Google BMR calculator and you will find several.

Skip the obvious junk and fried foods.

 

[doyung9]

As corny as it sounds... just reading this thread gets me amped for the gym.

I'm getting even stricter with my diet. Sterner on my workouts.

 

[iiceman83]

Originally Posted by Joseph Camel Jr

Originally Posted by IICEMAN83

Nutrabio makes it. Check out nutrabio.com

U can choose flavors also, but i get unflavored.
Their creatine also looks promising for those who are interested

yeah thats the one thanks

how would you compare that quality to something like this : pureprotein.com

same thing pretty much? i'm just trying to find the best quality

I think I get what your saying. You mean "Pure Protein" brand.

I went to their site and the only nutritional facts they have on their whey is this
"Pure Protein[emoji]174[/emoji] 100%* Natural Whey Protein Powder utilizes state of
the art manufacturing techniques to deliver a cutting-edge protein blend
that is both wholesome and scientifically advanced. With absolutely no
artificial flavors, artificial sweeteners or colors - Pure Protein[emoji]174[/emoji] 100%*
Natural Whey Protein Powder should be your first choice for pure, high
quality protein.
• Pure Protein[emoji]174[/emoji] 100%* Natural Whey Protein Powder provides gold standard
Whey Protein sources including Microfiltered Whey Protein Isolate and
Ultrafiltered Whey Protein Concentrate.
• Precise techniques are utilized to retain the active Whey Protein Peptides and
Microfractions including: Beta-lactoglobulin, Alpha-lactalbumin,
Glycomacropeptides, Lactoferrin, and other bio-active components.
• Instantized Whey Proteins for easy mixing and complete dispersion in liquid.
• Contains naturally occurring Branched Chain Amino Acids.
Each serving contains approximately 5 g of the following Branched Chain
Amino Acids:
Which typically provides:
· Isoleucine 1.4 g
· Leucine 2.5 g
· Valine 1.3 g
Whey is the preferred protein source in sports nutrition and for overall health because it
provides a superior source of Branched Chain Amino Acids - made up of Leucine, Isoleucine
and Valine - which are important for the maintenance of muscle tissue.** Unlike some other
incomplete protein sources, Pure Protein[emoji]174[/emoji] 100%* Natural Whey Protein Powder contains all
of the essential amino acids required for supporting lean muscle.**
Pure Protein[emoji]174[/emoji] 100%* Natural Whey Protein Powder contains no aspartame or other
[color= rgb(153, 0, 0)]artificial ingredients.

Ingredients: Protein Blend (Whey Protein[/color]
[color= rgb(153, 0, 0)]Concentrate, Whey Protein Isolate), Fructose,[/color]
[color= rgb(153, 0, 0)]Natural Flavors, Soy Lecithin, Stevia Extract.[/color]
Contains milk and soy ingredients.


When I was comparing the difference between isolate and concentrate I found this...(boldedimportant factors)

Concentrate vs. Isolate
A processed whey protein product will generally fall in one of two categories: Whey Protein Concentrate (WPC) or Whey Protein Isolate (WPI).Which one will work better for you? Isolate-hands down. If you are a serious athlete or bodybuilder, a concentrate will not deliver what you need to maintainyour competitive edge.

For one thing, WPIs have a higher protein-per-serving ratio than WPCs. For every 100 grams of whey,isolate processing yields over 90 grams of protein, whereas concentrate processing only yields between 34 and 80 grams. In other words, WPIs are over 90 percent ultra-pure protein, with minimal lactose content and virtually no fat!Concentrates, on the other hand, max out at 80 percent protein, and that's with pretty high levels of lactose and fat left over from the original milkproduct.(13) Even with ultra-filtration processing-used to reduce a concentrate's lactose and fat content-aWPC can't come close to a WPI's pure protein content.
The other difference between WPCsand WPIs is their level of protein "biological activity," as determined by their individual processingtechniques. Research has found that only whey proteins in their natural, undenatured state have the ability toperform their characteristic biological functions.(14)And so, much of what makes whey such a phenomenal source of protein, such as immune boosting and anti-cancerproperties, is easily forsaken if the product is not processed very delicately. For full biological activity, wheymust be processed under low temperature and/or low acid conditions-a common arrangement for WPI processing but less so for concentrates.

Then I found nutrabio and they have these specs on their whey which I havnt found anywhere else, especially top brands.


Important facts you should know about NutraBio wheyprotein:

• 
  100% whey protein isolate made in the USA.
• 
  No additives, fillers, or excipients used in manufacturing.
• 
  Our protein has no after-taste.
• 
  Mixes great with water, juice, pancakes, oatmeal, etc,.
• 
  Triple cold filtration process including micro and ultra filtration.
• 
  Mixes easy with a spoon - no gritty taste, clumping or residue.
• 
  Manufactured in a USDA licensed dairy plant.
• 
  Lab tested for purity.

ProteinValues:

Biological value (BV): 159
PDCAAS: 1.0
Protein Efficiency Ratio:3.6
Net Protein Utilization: 92
Protein Digestibility: 95

Alpha-Lactoglobulin: 18,300 15-20%
Beta-Lactalbumin: 14,000 50%
Immunoglobulins: (IgG) ~150,000 10%
Lactoferrin: 77,000 <1%
Lactoperoxidase: 77,500 <1%
Glycomacropeptides: 8000 15%
Protease-peptone: n/a <1%
Cellular Growth Factor: 5,000-74,000

Ingredients: KosherWhey protein isolate, (our unflavored protein has absolutely no additives, sweeteners or fillers. Ourflavored proteins have a small amount of Splenda and the flavoring of you choice, but absolutely no other additives.

 

[joseph camel jr]

nah my fault bro i sent you the wrong link

i meant trueprotein.com


i know wpi is better than concentrate, i meant trueprotein's wpi.

 

[iiceman83]

Originally Posted by Joseph Camel Jr

Originally Posted by IICEMAN83

Originally Posted by Joseph Camel Jr

Originally Posted by IICEMAN83

Nutrabio makes it. Check out nutrabio.com

U can choose flavors also, but i get unflavored.
Their creatine also looks promising for those who are interested

yeah thats the one thanks

how would you compare that quality to something like this : pureprotein.com

same thing pretty much? i'm just trying to find the best quality

Im not sure what your asking. Pureprotein.com has a variety of brands. Not sure which brand you want me to compare it to

my bad i meant trueprotein.com

Seems good. I would give it a try

 

[cronicmolemolereturns]

What is THE PUMP that L2L and Datyonna 5000 are talking about in reference to Arnold

 

[joseph camel jr]

Originally Posted by Cronicmolemolereturns

What is THE PUMP that L2L and Datyonna 5000 are talking about in reference to Arnold

 

[vancity74]

Starting to see some decent progress in my back since I started doing power cleans. Still no where near beefcake status though...

(excuse the picture quality, they were taken with my laptop in my living room with natural sunlight aka this is the worst I'll ever look)