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Old 06-12-2012, 12:59 PM   #51
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Default Re: *The exercise/workout thread* - List Your Goals!

Quote:
Originally Posted by killerdude10 View Post
My calories from foods:
1 Banana- 105 cals
1 Baked potato- 280 cals
4 egg whites= 68 cals
2 egg wholes= 140 cals
Instant oats= 360 cals
2 tbspns natural peanut butter= 200 cals
Pasta with chicken and white sauce= 300 cals
1 tbspn olive oil= 119.3 cals
2 cup white rice= 410 cals
2 chicken breasts= 480 cals
1 cup spinach= 41.4 cals
1 cup brocolli= 54 cals

Total cals from food= 2557.7 cals

And I know that Zyzz got famous from his trolling vids on youtube and I'm pretty sure you are talking about bodybuilding.com forums where he trolled alot. But hey, everyone is entitled to his/her opinion and I don't like the guy for his trolling vids. Just like him for being dedicated and making a chance in his and alot of other peoples life.
Did that website give you the P/C/F breakdown too?
Post that if you have it. THAT'S very important for bulking.
Want to make sure your macro's are correct.
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Old 06-12-2012, 01:47 PM   #52
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Default Re: *The exercise/workout thread* - List Your Goals!

Quote:
Originally Posted by asshole View Post
Did that website give you the P/C/F breakdown too?
Post that if you have it. THAT'S very important for bulking.
Want to make sure your macro's are correct.
Yep got em too here are they.

1 Banana- 105 cals Fat: 0.4g, Carbs: 27g, Protein: 1.3g
1 Baked potato- 280 cals Fat: 0.4g, Carbs: 63g, Protein: 6.3g
4 egg whites= 68 cals Fat: 0g, Carbs: 0g, Protein: 16g
2 egg wholes= 140 cals Fat: 10.6g, Carbs: 0.8g, Protein: 14g
Instant oats= 360 cals Fat: 6g, Carbs: 54g, Protein: 12g
2 tbspns natural peanut butter= 200 cals, Fat: 16g, Carbs: 6g, Protein: 7g
Pasta with chicken and white sauce= 300 cals Fat: 3.6g, Carbs: 34.8g, Protein: 32.9g
1 tbspn olive oil= 119.3 cals Fat: 13.5g, Carbs: 0g, Protein: 0g
2 cup white rice= 410 cals Fat: 0.8g, Carbs: 89g, Protein: 8.6g
2 chicken breasts= 480 cals Fat: 16g, Carbs: 66g, Protein: 96g
1 cup spinach= 41.4 cals Fat: 0.5g, Carbs: 6.8g, Protein: 5.3g
2 cup brocolli= 54 cals Fat: 0.6g, Carbs: 11.2g, Protein: 4g

Total cals from food= 2557.7 cals
Total fat= 68.4
Carbs= 358.6
Protein= 203.4

EDIT:
I don't think there is a problem with my diet really. Just think my genetics are not allowing me to gain any more weight.
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Old 06-12-2012, 02:21 PM   #53
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Default Re: *The exercise/workout thread* - List Your Goals!

Yeah.. your current diet seems to be good. Really good.
However, as you mentioned, you're getting 2600 cals from supplements. (Which again, are a waste of time.)

So, I sincerely believe, that perhaps your maintenance level is just at 2,500. So in order for you to bulk, you need to up your intake. And since you're metabolism apparently seems to be working GREAT, up it to like 3,500 cals a day (all from WHOLE FOODS.)


Now.. training.. what's your training like?
You're not working out for 40 mins and then doing Cardio for another 50 are you?
While bulking, you want to lower your cardio to the least, so you can absorb those calories instead of burning them. (Which is also why people bulk in the winter, since there's less sports, less movement, etc.)

What are you doing in the gym?
What's your set/rep ratio?
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Old 06-12-2012, 02:45 PM   #54
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Default Re: *The exercise/workout thread* - List Your Goals!

Quote:
Originally Posted by asshole View Post
Yeah.. your current diet seems to be good. Really good.
However, as you mentioned, you're getting 2600 cals from supplements. (Which again, are a waste of time.)

So, I sincerely believe, that perhaps your maintenance level is just at 2,500. So in order for you to bulk, you need to up your intake. And since you're metabolism apparently seems to be working GREAT, up it to like 3,500 cals a day (all from WHOLE FOODS.)


Now.. training.. what's your training like?
You're not working out for 40 mins and then doing Cardio for another 50 are you?
While bulking, you want to lower your cardio to the least, so you can absorb those calories instead of burning them. (Which is also why people bulk in the winter, since there's less sports, less movement, etc.)

What are you doing in the gym?
What's your set/rep ratio?
My training split is a 4 day split and I don't do cardio at all. On rest days I go for swimming and thats pretty much it.

Sunday: Chest/Triceps
Bench press: 1 warm up sets, 4 working sets. 8-12 reps. Last set until failure.
Incline: 3 sets 8-12 reps. Last set until failure.
Flat bench dumbbell flys. 3 sets 8-12 reps. Last set drop set.
Cable crossover flys- 3 sets 8-12 reps. Last set drop set.
Tricep pressdowns- 4 sets 8-12 reps. Last set rest-pause.
Lying tricep extensions. 3 sets 8-12 reps. Last set until failure.

Monday: Back/ Biceps
Pull ups. 4 sets. Until failure
Dumbbell rows: 1 warm up set. 4 working set.8-12 reps. Last set drop set.
Front Lat pulldown. 3 sets 8-12 reps. last set drop set.
Barbell rows. 3 sets 8-12 reps. Last set until failure.
Barbell curls. 4 sets. Last set rest pause.
Alternate dumbbell curls. 3 sets. Last set until failure.

Tuesday: Off/Swimming

Wed: Legs
Squats: 1 warm up set. 4 working sets 8-12 reps.
Leg press. 3 sets 12-15 reps. last set until failure.
Deadlifts: 2 sets 6-8 reps. Last set rest pause.
Leg extensions: 3 sets 12-15 reps. Last set until failure.
Lying leg curls. 3 sets 12-15 reps. Last set until failure.

Thurs: Shoulders
Dumbbell shoulder press. 1 warmup set. 4 working sets 8-12 reps. Last set rest pause.
Side lateral raises. 3 sets 8-12 reps.
Cable front raises. 3 sets 8-12 reps. Last set until failure.
Barbell shrugs. 4 sets 8-12 reps. Last set rest pause.

Friday: Off/ Swimming

Sat: Off/ Swimming.
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Old 06-12-2012, 03:37 PM   #55
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Default Re: *The exercise/workout thread* - List Your Goals!

Quote:
Originally Posted by asshole View Post
Edit:
I may be out of the gym for a while.
Doing weighted pullups yesterday..(70 lbs), I got 2. Before I even tried to do the third one, my left arm gave up.. and I'm wondering.. "Wth??" THen next set, I couldn't even pick up 45lb plate. =/

I however did Chest still and did 95x4 again.. but I can't pull anything.
Not sure what's going on. If it doesn't heal by tomorrow, I'm going to the doctors for the first time in years. Lol.
Sounds like an arm strain, sometimes you just dont feel it and it gives out on you lifting even the most simple things. Back when I played baseball that happened to me and I couldnt get the bat off quick enough like I usually would. Should be fine after a few days no big deal. My leg is on the 3rd day of healing its now scabbed over where the first layer of skin was ripped off but the ankle is still swollen. Ill wait for the swelling to go down before I start working out again.
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Old 06-13-2012, 03:24 PM   #56
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Default Re: *The exercise/workout thread* - List Your Goals!

...pinned.
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Old 06-13-2012, 04:30 PM   #57
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Default Re: *The exercise/workout thread* - List Your Goals!

Quote:
Originally Posted by killerdude10 View Post
My training split is a 4 day split and I don't do cardio at all. On rest days I go for swimming and thats pretty much it.

Sunday: Chest/Triceps
Bench press: 1 warm up sets, 4 working sets. 8-12 reps. Last set until failure.
Incline: 3 sets 8-12 reps. Last set until failure.
Flat bench dumbbell flys. 3 sets 8-12 reps. Last set drop set.
Cable crossover flys- 3 sets 8-12 reps. Last set drop set.
Tricep pressdowns- 4 sets 8-12 reps. Last set rest-pause.
Lying tricep extensions. 3 sets 8-12 reps. Last set until failure.

Monday: Back/ Biceps
Pull ups. 4 sets. Until failure
Dumbbell rows: 1 warm up set. 4 working set.8-12 reps. Last set drop set.
Front Lat pulldown. 3 sets 8-12 reps. last set drop set.
Barbell rows. 3 sets 8-12 reps. Last set until failure.
Barbell curls. 4 sets. Last set rest pause.
Alternate dumbbell curls. 3 sets. Last set until failure.

Tuesday: Off/Swimming

Wed: Legs
Squats: 1 warm up set. 4 working sets 8-12 reps.
Leg press. 3 sets 12-15 reps. last set until failure.
Deadlifts: 2 sets 6-8 reps. Last set rest pause.
Leg extensions: 3 sets 12-15 reps. Last set until failure.
Lying leg curls. 3 sets 12-15 reps. Last set until failure.

Thurs: Shoulders
Dumbbell shoulder press. 1 warmup set. 4 working sets 8-12 reps. Last set rest pause.
Side lateral raises. 3 sets 8-12 reps.
Cable front raises. 3 sets 8-12 reps. Last set until failure.
Barbell shrugs. 4 sets 8-12 reps. Last set rest pause.

Friday: Off/ Swimming

Sat: Off/ Swimming.
As I suspected, your routine consists of a lot of hypertrophy. It's the general rule that to gain mass, to gain size, you should do power sets. Not hypertrophy.

There's a GREAT routine out there called "Maxx OT". Look it up and try it. It did wonders for me my last bulk. This bulk, I switched it up a little so I don't get bored and placebo quick (in the head.)


Quote:
Originally Posted by Liger Zero View Post
Sounds like an arm strain, sometimes you just dont feel it and it gives out on you lifting even the most simple things. Back when I played baseball that happened to me and I couldnt get the bat off quick enough like I usually would. Should be fine after a few days no big deal. My leg is on the 3rd day of healing its now scabbed over where the first layer of skin was ripped off but the ankle is still swollen. Ill wait for the swelling to go down before I start working out again.
Thanks for the info bro. It feels a little better today. I had a girl sleep over last night and she wanted to "spoon" all night, so I slept on it wrong and it hurt like hell. But once I got it warmed up a bit, it was fine.


Quote:
Originally Posted by chicken_wing View Post
...pinned.
Woohooo!

My first real sticky!! ;P



Also, I wish more people would post and take exercising into consideration before it becomes too late.
I don't mean just that before they get too fat.. I mean even the simple things like before they graduate high school or college. This could help them pull a TON more girls lol.

I wish I had started a LOT sooner. The spike in confidence and the spike it physique has been incredible for me.
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Old 06-13-2012, 05:47 PM   #58
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Default Re: *The exercise/workout thread* - List Your Goals!

This is what i did when I gained 30 pounds.. I urge you people not to do this..
I was in college dorm for 3 months by myself working and spending a lot of money on food...

My Monday through Friday (mandatory) Diet

3 servings of a Special Protein shake with creatine each day (Morning Afternoon & Night)
560 Cal per serving 150 grams per (Total 1680 calories)
Breakfast cereal 2 servings (Total 240 calories)
Lunch Burger King Chicken Strips (3 strips) with Small Vanilla Milk Shake (Total 861 cal)
Mid-Day Snack Ice Cream Sandwich ( Total 230 calories)
Dinner Cup O noodles (Total 290 Cal)
Food before bed Cereal: 2 servings (Total 240)

Total Daily Calorie count during the week = 3541 (there were times where I ate more than that)

My Saturday & Sunday (Mandatory) Diet

(Saturday)
3 servings of special protein shake (Total 1680 cal)
Breakfast Cereal: 2 Servings (Total 240 cal)
Lunch Cup of Noodles (Total 290 cal)
Mid day Snack Ice Cream Sandwich (Total 230 cal)
Dinner Entire Med Pizza & Cinnimon sticks (Total 3200 cal)
Usually wouldn't have the stomach to eat cereal before bed, but sometimes I would eat one serving

Total Saturday Calorie count = 5640

(Sunday)
Protein Shake (Total 1680 cal)
Cereal (Total 240 cal)
Noodles (Total 290 cal)
Dinner - Chinese Food lol (Total 2689.6)
- 3.5 pt: 2049.6cal
- 2 Fortune Cookies: 100cal
- 6 piece fried wings: 540cal
Again would feel sick to my stomach but would still manage to eat some cereal before bed some nights..

Total Sunday Calorie count = 4899.6


I went from weighing 145 pounds to 178 pounds in a 3 month span. I also Can tell you that it wasn't all muscle lololol

I stopped taking the protein shakes after I noticed a belly forming and as a result lost about 15 pounds in 3 weeks. Also there were a lot of other things going on as well personally that may have caused the weight loss.

EDIT I think I actually lost the 15 pounds over a span of 2 months.. Just felt like 3 weeks lol
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Last edited by SnuggLes__; 06-13-2012 at 05:50 PM. Reason: See Edit
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Old 06-13-2012, 05:48 PM   #59
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Default Re: *The exercise/workout thread* - List Your Goals!

So I've been noticing within the last 2 weeks that my chest has been bulking up and the fat has been going down more.. i dont have rolls when i sit down anymore, ad i weigh 155-165 daily.. it changes alot.!
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Old 06-13-2012, 08:59 PM   #60
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Default Re: *The exercise/workout thread* - List Your Goals!

I always though lifting for low reps increased strength but not build as much muscle as you can in the 8-12 rep range. I guess I'll give this routine a go and keep on posting my progress.
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Old 06-13-2012, 09:28 PM   #61
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Default Re: *The exercise/workout thread* - List Your Goals!

Quote:
Originally Posted by -AD-thedestruction View Post
So I've been noticing within the last 2 weeks that my chest has been bulking up and the fat has been going down more.. i dont have rolls when i sit down anymore, ad i weigh 155-165 daily.. it changes alot.!
weigh yourself after you wake up. body weight changes drastically throughout the day, the most reliable is the morning I believe
I have rolls when i sit down even though I have a 6 pack when standing up, cause I have terrible terrible posture (well when i slouch a loooooot)

Quote:
Originally Posted by killerdude10 View Post
I always though lifting for low reps increased strength but not build as much muscle as you can in the 8-12 rep range. I guess I'll give this routine a go and keep on posting my progress.
generally less reps more weight for bigger muscles, more reps less weight for leaner muscles
endurance vs power. Think about olympic runners, the marathon runners are mad skinny but can run a looong time while the sprinters are buff but are only fast for a short distance.

I'd say 6-10 reps for heavy stuff, maybe 6-8. I don't like doing only 4-6 reps of an exercise, but my goal isn't to become wider than a bus heh.


nice job on the sticky
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Old 06-14-2012, 09:00 AM   #62
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Default Re: *The exercise/workout thread* - List Your Goals!

Quote:
Originally Posted by SnuggLes__ View Post
This is what i did when I gained 30 pounds.. I urge you people not to do this..
I was in college dorm for 3 months by myself working and spending a lot of money on food...

My Monday through Friday (mandatory) Diet

3 servings of a Special Protein shake with creatine each day (Morning Afternoon & Night)
560 Cal per serving 150 grams per (Total 1680 calories)
Breakfast cereal 2 servings (Total 240 calories)
Lunch Burger King Chicken Strips (3 strips) with Small Vanilla Milk Shake (Total 861 cal)
Mid-Day Snack Ice Cream Sandwich ( Total 230 calories)
Dinner Cup O noodles (Total 290 Cal)
Food before bed Cereal: 2 servings (Total 240)

Total Daily Calorie count during the week = 3541 (there were times where I ate more than that)

My Saturday & Sunday (Mandatory) Diet

(Saturday)
3 servings of special protein shake (Total 1680 cal)
Breakfast Cereal: 2 Servings (Total 240 cal)
Lunch Cup of Noodles (Total 290 cal)
Mid day Snack Ice Cream Sandwich (Total 230 cal)
Dinner Entire Med Pizza & Cinnimon sticks (Total 3200 cal)
Usually wouldn't have the stomach to eat cereal before bed, but sometimes I would eat one serving

Total Saturday Calorie count = 5640

(Sunday)
Protein Shake (Total 1680 cal)
Cereal (Total 240 cal)
Noodles (Total 290 cal)
Dinner - Chinese Food lol (Total 2689.6)
- 3.5 pt: 2049.6cal
- 2 Fortune Cookies: 100cal
- 6 piece fried wings: 540cal
Again would feel sick to my stomach but would still manage to eat some cereal before bed some nights..

Total Sunday Calorie count = 4899.6


I went from weighing 145 pounds to 178 pounds in a 3 month span. I also Can tell you that it wasn't all muscle lololol

I stopped taking the protein shakes after I noticed a belly forming and as a result lost about 15 pounds in 3 weeks. Also there were a lot of other things going on as well personally that may have caused the weight loss.

EDIT I think I actually lost the 15 pounds over a span of 2 months.. Just felt like 3 weeks lol
Lol WOW!
You probably contained a LOT of water weight. Sodium helps you preserve a lot of water weight. From those "meals" you were eating, you were probably well over the sodium limit by.. oh... probably in the thousands!
Which is why before a bodybuilding competition (showing, not lifting), you'll see every bodybuilder stop eating sodium a week before, and on the day BEFORE the show, they'll start having spoons full of sugar to show the vascularity more.

Side note:
On a bodybuilding showing competition, the BB'ers are actually at their worse, not best. These guys are dehydrated, soft and weak. Someone like me could easily (seriously) beat up someone like Ronnie Coleman, because he is THAT week.

I have a few friends who competed and I hear ALL the horror stories.

But if you look at a LIFTING showing (fat power lifters usually, not aesthetic BB'ers), they're at their best. They'll crush me. Lol.

Quote:
Originally Posted by killerdude10 View Post
I always though lifting for low reps increased strength but not build as much muscle as you can in the 8-12 rep range. I guess I'll give this routine a go and keep on posting my progress.
More reps are usually only good for one thing: joints.
(and maybe endurance, stamina, etc).

If you want to grow muscle, you need to tear muscle. Muscle tears by contracting the muscle with heavy things (weights), and pushing your muscle's limit, even if it's only for a short time.
Usually when people do the "comfort" weights 8-10 times, they're not helping tear anything. Which is why 3-5 reps are best for GROWING muscle.
(If you can't do even 3, lessen the weight but if you can do more than 5, go heavier.)
This also helps you see where you stand.

****NOTE****
Make sure you DO switch it up every 7-8 weeks and give your joints a break.
ALWAYS PROPERLY WARM UP YOUR MUSCLES BEFORE LIFTING 3-5 REPS. (Even if that means doing 3-4 "warm up sets" of 8-10 reps before the "workout sets".)

Just read Maxx OT, you'll be glad you did.

Elena, you should also read it, and it explains in great detail about the proper form of each exercise, including squats.
I did 295x3 on Tuesday doing ATG and my knees feel great.
for my bodyweight (183), doing 295 ATG squats is pretty good.


Quote:
Originally Posted by masterbob View Post
weigh yourself after you wake up. body weight changes drastically throughout the day, the most reliable is the morning I believe
I have rolls when i sit down even though I have a 6 pack when standing up, cause I have terrible terrible posture (well when i slouch a loooooot)


generally less reps more weight for bigger muscles, more reps less weight for leaner muscles
endurance vs power. Think about olympic runners, the marathon runners are mad skinny but can run a looong time while the sprinters are buff but are only fast for a short distance.

I'd say 6-10 reps for heavy stuff, maybe 6-8. I don't like doing only 4-6 reps of an exercise, but my goal isn't to become wider than a bus heh.


nice job on the sticky
I like your comparison about the sprint vs runner.
My next cut, I'm gonna start sprinting. There's a nice soccer field next to my apt, which closes at 7pm. After I get out of the gym around 7:30, I'm going to start jumping over the fence to go jogging/sprinting, haha.

And thanks. =D
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Old 06-14-2012, 11:43 AM   #63
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Default Re: *The exercise/workout thread* - List Your Goals!

Been hitting the gym lately because we planned a boat party for my bday next month haha. Gonna be looking ripped than a *****
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Old 06-14-2012, 11:52 AM   #64
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Default Re: *The exercise/workout thread* - List Your Goals!

I think im about to get back into sprinting soon.. i stopped lately because i wanted to broaden my distance for running..
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Old 06-14-2012, 12:19 PM   #65
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Default Re: *The exercise/workout thread* - List Your Goals!

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Originally Posted by Juzie View Post
Been hitting the gym lately because we planned a boat party for my bday next month haha. Gonna be looking ripped than a *****
Less talking, more pics.







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Old 06-14-2012, 12:29 PM   #66
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Default Re: *The exercise/workout thread* - List Your Goals!

Another update:

This is the leanest I've ever been at 183lbs.
Still kept upper two abs. Usually by this point (180+) I'll have a huge belly lol. Then when I'm 170 or so, I'll get all my abs back (until I start feeling too skinny and bulk again, haha).










Also, flexing and taking a picture is an art I do not posses.
Ignore the funny looking face and the blurryness.
(I wanted to show all my veins but I couldn't because my hands would tremble.)
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Old 06-14-2012, 12:49 PM   #67
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Default Re: *The exercise/workout thread* - List Your Goals!

Man I swear everytime I see you I think of Kumar from Harold and Kumar LOL
Your chest is kind of uneven as well btw, I think you need to switch to dumbbells. Nice guns though.
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Old 06-14-2012, 12:56 PM   #68
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Default Re: *The exercise/workout thread* - List Your Goals!

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Man I swear everytime I see you I think of Kumar from Harold and Kumar LOL
Your chest is kind of uneven as well btw, I think you need to switch to dumbbells. Nice guns though.
Lol, haven't done barbell in over a year. Lmao.
I only do DBs.

This week I did 95x5 DBs.

My lower chest is definitely lacking but it's pretty even. Maybe just bad lighting?
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Old 06-14-2012, 01:08 PM   #69
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Default Re: *The exercise/workout thread* - List Your Goals!

you look fat and your chest looks weird (maybe cause of the way you're flexing)
not uneven, just weird
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Old 06-14-2012, 02:34 PM   #70
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Default Re: *The exercise/workout thread* - List Your Goals!

Lol.
Brb, investing in different lights.
You guys are tearing me all apart.


I'm not fat, I'm not abnormal, and I'm not weird looking! =[
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Old 06-14-2012, 03:43 PM   #71
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Default Re: *The exercise/workout thread* - List Your Goals!

Going to attempt to work out, mostly stuff that isnt going to put strain on my leg. The swelling stopped but its still pretty bruised and hurts when I put too much weight on it.
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Old 06-15-2012, 02:18 AM   #72
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Default Re: *The exercise/workout thread* - List Your Goals!

why not wait till your ankle is fixed? man i cant wait till i get some more photos up of my chest,shoulders, and back.. my abs arent coming as well as i wished.. they're so hard to get.!
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Old 06-15-2012, 12:05 PM   #73
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Default Re: *The exercise/workout thread* - List Your Goals!

Has NOT been a good for me. Lol.

First on Monday I F up my shoulder pretty bad.
And now I think my tiny body is getting too pressured on the legs too.
I squatted heavy on Monday and must have bent my knee one way or another. Just slight, annoying pain, there.

Taking the entire week off. **** it.
Probably should rest anyway. Been lifting heavy non-stop for 16 weeks now.
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Old 06-15-2012, 12:49 PM   #74
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Default Re: *The exercise/workout thread* - List Your Goals!

Yeah asshole.. you probably should relax man.. heavy lifting continuously.. why dont u maneuver from heavy to body lifting..? for some reason i believe body lifting is better than weight lifting
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Old 06-15-2012, 05:06 PM   #75
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Default Re: *The exercise/workout thread* - List Your Goals!

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Has NOT been a good for me. Lol.

First on Monday I F up my shoulder pretty bad.
And now I think my tiny body is getting too pressured on the legs too.
I squatted heavy on Monday and must have bent my knee one way or another. Just slight, annoying pain, there.

Taking the entire week off. F.k it.
Probably should rest anyway. Been lifting heavy non-stop for 16 weeks now.
Too much weight lifting puts strain and stress on the ligaments and muscles. Sounds like what happened to me when I was younger and I squated heavy then my legs had an annoying nubing pain in the thighs and knees. Eventually my legs kept giving out on me cause I ignored it. ITs good to take it easy for a week.
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