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Old 07-02-2009, 12:39 PM    (permalink
Rob S
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wait 4000 clean calories, like not empty carbs, complex carbs that last in your stomach for a long time. Potatoes, Wheat based stuff, milk, yogurt, oatmeal.
I could do it clean, but there is nothing wrong with some high cal stuff like nuts, brown rice, etc.......drinking milk regularly also can skyrocket your cals. Getting 4000 clean isnt that bad (if you have the money).
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Old 07-02-2009, 12:48 PM    (permalink
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Anyone have random tricep workouts? Just looking for new stuff to try.
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Old 07-02-2009, 12:58 PM    (permalink
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French curls and dips are all I usually do for triceps.
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Old 07-02-2009, 01:03 PM    (permalink
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Anyone have random tricep workouts? Just looking for new stuff to try.
skull crushers, close grip bench, floor presses, triangle push ups, extensions......
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Old 07-02-2009, 01:03 PM    (permalink
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Dips, bench dips (with weight if you can handle it), triceps pushdowns, close grip bench press, diamondback pushups, and skullcrushers.
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Old 07-02-2009, 01:03 PM    (permalink
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I could do it clean, but there is nothing wrong with some high cal stuff like nuts, brown rice, etc.......drinking milk regularly also can skyrocket your cals. Getting 4000 clean isnt that bad (if you have the money).
yea, not aren't a bad thing either. If I ate chips and candy, drank soda I could do 4000, throw in 2-3 heavy meals.
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Old 07-02-2009, 01:23 PM    (permalink
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yea, not aren't a bad thing either. If I ate chips and candy, drank soda I could do 4000, throw in 2-3 heavy meals.
Whole wheat pasta isnt bad for bulking fairly clean either. You dietary restrictions probably make it pretty tough tho...........I couldnt live without meat.
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Old 07-02-2009, 01:38 PM    (permalink
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Whole wheat pasta isnt bad for bulking fairly clean either. You dietary restrictions probably make it pretty tough tho...........I couldnt live without meat.
ahah yeah, I used to eat it. But being vegetarian isn't impossible, 2 of the worlds strongest men were vegetarians.
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Old 07-02-2009, 02:05 PM    (permalink
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skull crushers, close grip bench, floor presses, triangle push ups, extensions......
Those are really good tricep workouts, and weighted dips, like Sniper said, those are great as well.
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Old 07-02-2009, 02:27 PM    (permalink
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Anyone have random tricep workouts? Just looking for new stuff to try.
This body builder type gave me this workout.It's a lot of reps so i was a bit skeptical for adding mass, but i have noticed the difference since I started it.

Skull crushers- 5 sets, 15 reps.
extentions- 3 sets, 15 reps.
kickbacks 2 sets,15-20.
*Switch skull crushers to french press (db) every other week and db kickbacks to cable kickbacks as well.
It seems pretty basic, but I find it to work great.
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Old 07-08-2009, 10:44 PM    (permalink
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Need to weigh myself tomorrow. Tuesday I did legs and repped 240, did 4 of 270, and maxed at 305 for leg press. I'm feeling it. Today was abs and cardio. Did a lot of good ab exercises. Tomorrow is back and bi's, one of my favorite days. I actually enjoy going to the gym now as opposed to when I started. The only day I dread is Monday, Tri's and Chest. But I do look forward to going to the gym after work every other day.
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Old 07-09-2009, 05:13 PM    (permalink
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what do you guys use to recover from leg workouts? because it seems like everytime i do some lower body workouts, i'm sore for a ******* week.
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Old 07-09-2009, 05:16 PM    (permalink
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what do you guys use to recover from leg workouts? because it seems like everytime i do some lower body workouts, i'm sore for a ******* week.
You cant break first of all.......your body will adapt eventually so just keep going back. Other than that......make sure to eat and sleep, those are the 2 biggies. Stuff like creatine and Vinegar/Lemon Juice PWO help as well. You can also do any type of ice/heat regimen. I find cotrast showers work very well, but they suck royally.

But seriously, if you sleep and eat enough you should be alright.
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Old 07-09-2009, 05:17 PM    (permalink
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I have lost 8 lbs so far btw
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Old 07-09-2009, 05:19 PM    (permalink
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You cant break first of all.......your body will adapt eventually so just keep going back. Other than that......make sure to eat and sleep, those are the 2 biggies. Stuff like creatine and Vinegar/Lemon Juice PWO help as well. You can also do any type of ice/heat regimen. I find cotrast showers work very well, but they suck royally.

But seriously, if you sleep and eat enough you should be alright.
As long as my body adapts i'm cool. I hadn't squatted in monthes, so right now my quads are killin me!
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Old 07-09-2009, 06:00 PM    (permalink
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As long as my body adapts i'm cool. I hadn't squatted in monthes, so right now my quads are killin me!
Yeah there is no way around that haha. If you havent been squatting and start again, its going to hurt for a while regardless.
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Old 07-09-2009, 06:01 PM    (permalink
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Speaking of squats.....I was just screwing around the other day with some front squats (which I hadnt done in a while) and I was having a lot of trouble finding the "sweet spot" where the bar feels nice and sturdy.....anyone have any tips?
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Old 07-09-2009, 07:55 PM    (permalink
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feels good man


on december 18th, 2008
i was 267lbs


today i weighed in at 199.2lbs
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Old 07-09-2009, 08:21 PM    (permalink
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Speaking of squats.....I was just screwing around the other day with some front squats (which I hadnt done in a while) and I was having a lot of trouble finding the "sweet spot" where the bar feels nice and sturdy.....anyone have any tips?
I think I'm one of the few that I've seen that actually holds the bar in my hands when I do front squats. I sit the bar right at the bottom of my hand and kind of false grip it. If you do it wrong with a lot of weight it really hurts your wrists but I rarely ever have that problem. Most I have seen just rest the bar on their shoulders but I never really felt comfortable doing it that way for whatever reason.

Did a pretty difficult circuit today for how out of shape I am:
3 sets X 10 reps each
DB Lunges
Box Jumps(box was a little bit higher than my waistline)
Military Press
Standing Forward Press(don't know what to call this?)
Bench Press
Crunches

I did all the presses with a 45lb(which I'm prolly gonna step up to a 100lber next time) plate emphasizing explosion/quickness. I'm absolutely beat right now and I did this circuit after I had done my 3 main lifts for the day which were Bench/Squat/Romanian Dead lift. Probably gonna go take an ice bath shortly.
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Old 07-09-2009, 08:49 PM    (permalink
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Speaking of squats.....I was just screwing around the other day with some front squats (which I hadnt done in a while) and I was having a lot of trouble finding the "sweet spot" where the bar feels nice and sturdy.....anyone have any tips?
I have the same problem. I've always found front squats to be uncomfortable, not in the squat itself but in holding the bar in place.
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Old 07-09-2009, 10:08 PM    (permalink
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I have the same problem. I've always found front squats to be uncomfortable, not in the squat itself but in holding the bar in place.
see, thats the dilemma for me. I think the actual squat itself is WAY more comfortable with front squats......the descent on back squats always feel awkward for me. But, then I am having trouble finding my groove with decent weight on front squats because the weight never feels firmly in place like it does on my traps.
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Old 07-14-2009, 10:55 PM    (permalink
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What are some good back exercises? I'm trying to find some for both upper and lower back.
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Old 07-14-2009, 11:07 PM    (permalink
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What are some good back exercises? I'm trying to find some for both upper and lower back.
deadlift, standing bent over rows. Those are the only 2 that target both together. Bunch of other ones, but those are separate.
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Old 07-14-2009, 11:23 PM    (permalink
tjsunstein
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I'm at 172. Still have a month and a half to put on 8 healthy pounds.
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Old 07-15-2009, 01:05 AM    (permalink
brat316
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brat316 is kind of a big deal around here, people know him.brat316 is kind of a big deal around here, people know him.brat316 is kind of a big deal around here, people know him.brat316 is kind of a big deal around here, people know him.brat316 is kind of a big deal around here, people know him.brat316 is kind of a big deal around here, people know him.brat316 is kind of a big deal around here, people know him.brat316 is kind of a big deal around here, people know him.brat316 is kind of a big deal around here, people know him.brat316 is kind of a big deal around here, people know him.brat316 is kind of a big deal around here, people know him.
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I'm at 172. Still have a month and a half to put on 8 healthy pounds.
I'm at 150. I got about same amount of time to put on 10 to 15 lbs. I think this 5x5 will help me do that.
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