Workout thread (Moved from main board)

#51
#51
Are there any good supplements to take other than creatine? I really like creatine but I don't want to be on it too much. As always I'll down some protein and I'm going to start taking the Animal Pak multi's again but is there anything else I am missing. I've used Glutamine but never could tell if it helped or not.
 
#52
#52
glutamine is good, i also take flaxseed. and i just started back on cell tech. i usually just take glut, flaxseed, and a good multi vitamin. most supplements are b.s. to be honest unless you take some sort of roid, whether its anabolic or not. can't substitute a good diet, and hard work
 
#53
#53
Vol Mania 21 said:
glutamine is good, i also take flaxseed. and i just started back on cell tech. i usually just take glut, flaxseed, and a good multi vitamin. most supplements are b.s. to be honest unless you take some sort of roid, whether its anabolic or not. can't substitute a good diet, and hard work
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I totally agree, which is why I'm hesitant to try new stuff. I've heard of flaxseed and that it's good for you but what is it exactly?
 
#61
#61
I am a starting linebacker at a Division II school (Northwest Missouri State), and here is my own custom workout. Lemme know whatcha think!

QUICK RUNDOWN: I try to do Cardio on the treadmill at a slight incline for 30 minutes, 3 times a week. I train abdominals 3-5 times a week. Chest, Shoulders, Back, Legs, once a week. I do Biceps and Triceps on the same day once a week. I try to work my neck 3 times a week, and my forearms the same. Stretching is very important to me. I stretch before and after I train.

TIME BETWEEN SETS FOR ALL MOVEMENTS IS 30-45 SECONDS

DAY 1: Legs
superset Thigh Extensions w/ Leg Curls : 4 sets - 12-20 reps.
Box Squats : 5 sets - 12 reps.
Straight Leg DLs : 4 sets-10 reps.
Calve Raises : 10 sets - 8 - 15 reps

DAY 2: Chest
Incline BB Bench : 3 sets - 20 reps.
Incline DB Bench : 5 sets - 6 reps.
Flat Bench : 4 sets 8 - 12 reps
Cable Crossovers : 3 sets - 15 reps
*every other week I do 10 sets of 10 pushups, with hands on a bench

DAY 3: Back
Pull downs : 3 sets - 20 reps
Seated Cable Rows : 3 sets - 12 reps.
T-Bar Rows : 3 sets - 10 reps
Bent Over Rows : 3 sets - 20 reps
Lower Back Ext. : 3 sets - 15 reps.
*one set of pull-ups to failure*

DAY 4 : Shoulders
Side Laterals : 3 sets - 15 reps
Front Laterals : 3 sets - 15 reps
Rear Laterals : 3 sets - 15 reps
Arnold Presses : 4 sets - 8 - 12 reps
Upright Rows : 3 sets - 8 - 12 reps

DAY 5 : Triceps + Biceps
Pushdowns : 3 sets - 20 reps
French Curls : 3 sets - 8-12 reps
Overhead Tri Ext : 3 sets - 8-12 reps
Close grip Pushdowns : 3 sets - 15 reps
Alt. DB Curls : 3sets - 10reps
Alt. DB Hammer Curls : 3 sets - 8 reps
BB Curls : 3 sets - 8 reps
Cable Curls : 3 sets - 8 reps

DIET : My diet is actually fairly simple. I stay away from carbs after 8pm or so. And as far as carbs go, I eat a limited amount, usually from mostly potatoes, oatmeal, and pancakes. I try to eat 250 grams of protein a day. About 60% of my protein intake comes from supplements. I like Isopure Meal Replacements, and Protein Powder. Nitro Tech is good as well. I also eat protein bars from Lean Body. Most of the protein I eat from food I get out of egg whites, steak, fish, chicken, milk, and cottage cheese. Sushi I eat around 3 times a week. If I have a sugar tooth, I like ice cream. There is no excuse to eat junk!
 
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#62
#62
looks similar to mine, there are some things diff, but for the most part same exercises. i'm trying to bulk up rt now so i'm less reps more weight. what's your bodyfat %?
 
#64
#64
hahah no i don't swing that way. just seeing what it was, always interested in finding new ways to be n better shape
 
#65
#65
Ever tried Hydroxycut or anything like that? I've always wondered about that stuff.
 
#66
#66
can't take hydroxycut, i have heart palputations, so i have to be careful w/ what i take. I tried gakic, and leukic before and that stirred up my heart so i quit that. anything anabolic i can't take. i took this anabolic roid once about 5 years ago, and i thought my heart was going to implode during a warmup set. my teammates said i turned ghostly white, and thought i was going to die. freaky stuff. i tried to stick w/ just glutamine, flaxseed, multivitamin, and i'm back to trying cell tech.
 
#68
#68
I agree creatine is as far as I go and I only use that for about 2 months at a time then I stop for a month or two. Maybe it's in my mind but I feel like too much protein powder puts a little flab on the lower part of my stomach.
 
#69
#69
i'm the same weight, and my bodyfat is bout the same, my goal is to get down to 7-8% by june.
 
#70
#70
JZVOL said:
I agree creatine is as far as I go and I only use that for about 2 months at a time then I stop for a month or two. Maybe it's in my mind but I feel like too much protein powder puts a little flab on the lower part of my stomach.
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protein powder tears me up. i have stomach issues anyways so protein powder is out the window, but insert mr. flaxseed
 
#71
#71
It's amazing though how my performance goes up when I take creatine. For example I do DB bench press. I'll do 80x10 85x8 90x8 95x6 and 100 to failure usually around 6. I went on my honeymoon and didn't do a lot for about 2 weeks and I'm not on anything and I didn't even bother using 100 lbs cause I could only do 95 four times and I was sore for like 3/4 days. With creatine I'm ready to go the next day.
 
#73
#73
JZVOL said:
Maybe it's in my mind but I feel like too much protein powder puts a little flab on the lower part of my stomach.
Click to expand...

So that's the problem! Here I have been blaming the issue on beer for the past 15 years.

Thanks for the APB.
 
#74
#74
JZVOL said:
Are there any good supplements to take other than creatine? I really like creatine but I don't want to be on it too much. As always I'll down some protein and I'm going to start taking the Animal Pak multi's again but is there anything else I am missing. I've used Glutamine but never could tell if it helped or not.
Click to expand...

JZ, I feel like I got great results from a BSN NO-Xplode + Cellmass cycle last winter. You have to temper the NO-Xplode or the caffeine will make you crazy. Whatever you do, don't take it late at night.

I'm actually pondering doing something way different this fall. I traditionally have a 4-day cycle: chest/back, bis/tris, shoulders/abs, and legs/forearms. Usually, I shoot for 6-10 lifts on "big" exercises, and 10ish for isolation moves. Any of you "experts" have a suggestion for a new regimen that might shake things up a bit? My frame is lean - 6'1" and 180ish. I wouldn't mind trying to add some mass while keeping the fat down.
 
#75
#75
Cellmass has worked the best for me too without a doubt. I haven't tried Xplode though.
 
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