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Old 02-16-2011, 05:25 PM    (permalink
Ravens1991
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Old 02-16-2011, 05:48 PM    (permalink
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I've been doing some tabata work lately. Man that stuff is killing me. Mostly just on the treadmill and some other exercises (burpees).
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Old 02-16-2011, 09:17 PM    (permalink
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Originally Posted by MidwayMonster31 View Post
I didn't think this thread would be buried this deep.
Anyway, the reason I'm bumping it is that I need to buy new post-workout supplements. I don't know much about MRP, so I might get one of those or lean protein like IsoPure (zero-carb) or BSN syntha-6.
If anyone used these, what do you think about it? And which one should I go for?
Preferred MRPs
Dymatize Elite Fusion/Gourmet - make sure you use a shaker filter/ball. Clumps up sometimes.
Xtreme Formulations Ultra Peptide 2.0 - might seem watery if you follow instructions, most expensive @ 134 for 12lbs. (from Xfmuscle.com bulk purchase).
Gaspari MyoFusion - middle of the road and my fave out of all of them.

Pretty much the same in terms of macros and content, and taste good too. I've always found BSN products to be a bit over priced, when compared to the 3 I listed above.

You could also get IsoPure and make your own MRPs. 1 scoop whey + 1 spoon peanut butter/almond butter and blend. Tends to taste better with chocolate.

Another recipe I like a lot for a make your own MRP:

If you bought a MRP, don't add the butter.
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Old 02-16-2011, 09:32 PM    (permalink
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Can someone explain these complexes to me? I am just curious, I am doing a power lifting football type workout now but I was just curious to what these complexes are I never heard of them.
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Old 02-16-2011, 09:35 PM    (permalink
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Can someone explain these complexes to me? I am just curious, I am doing a power lifting football type workout now but I was just curious to what these complexes are I never heard of them.
It's basically just circuit training. You use the same weight for a bunch of different movements, going from one right into the next. The cosgrove evil 8 is a mother ******. It will wreck you.
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Old 02-16-2011, 09:37 PM    (permalink
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It's basically just circuit training. You use the same weight for a bunch of different movements, going from one right into the next. The cosgrove evil 8 is a mother ******. It will wreck you.
The man speaks the truth. I love it.
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Old 02-21-2011, 01:39 PM    (permalink
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Surprised this thread hasn't picked up a lot more with 3 months until basically the beginning of Summer.

I'm currently starting a diet, workout to lose about 10 pounds in 3 months. 300 calories below maintenance and a mile and a half every other day after my workout. 40 minutes of stationary bike other days.
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Old 02-21-2011, 02:09 PM    (permalink
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Pretty excited about the increase I've been seeing on the bench.
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Old 02-21-2011, 02:10 PM    (permalink
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In January I started lifting again. It wasn't really a New Years resolution but I guess it kinda looks that way. I'm about 6 weeks in and things are going well. Just a simple program where you squat, bench, and row on one of the days (workout A), squat, deadlift, and overhead press the other day (workout B). Three days a week, do ABA one week, BAB the next, so on and so forth.

I have gained about 5 lbs but my waist is smaller. I will probably keep bulking until sometime in March, then I'll try to cut down to 220ish lbs. by summer.
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Old 02-21-2011, 02:23 PM    (permalink
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Pretty excited about the increase I've been seeing on the bench.
didnt u do westside barbell for skinny bastards? If you did how did u like it
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Old 02-21-2011, 02:39 PM    (permalink
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didnt u do westside barbell for skinny bastards? If you did how did u like it

I follow WS4SB Part III with my own modifications.

He has:

MONDAY – Max-Effort Upper Body
TUESDAY – Dynamic-Effort Lower Body
WEDNESDAY – Off
THURSDAY – Repetition Upper Body
FRIDAY – Max-Effort Lower Body
SATURDAY – Off
SUNDAY – Off

I do

Mon-Max Effort Upper
Tues- Complexes and HIIT
Wed- Max effort lower body
Thurs- Distance running
Fri- Repetition Upper Body
Sat- At least 30 min cardio
Sun- At least 30 min cardio

I feel as if I don't get enough out of the lifting on upper body days, so I'll usually follow the work out, then add a couple sets of extra exercises in a 20-30 minute session later in the day.

And I absolutely love it. I really don't put on weight because I'm still probably too gun shy on my calorie intake (stick at 3000-3300) and all of the cardio stuff.

But my strength is definitely improving. I went from putting up a a fluke 325 that I struggled for weeks to get again to putting up a very solid 1 rep max of 360 today.
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Old 02-21-2011, 02:48 PM    (permalink
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Wow 360 on bench is impressive especially with all that cardio. Are your other lifts up there as well?
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Old 02-21-2011, 02:57 PM    (permalink
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How ******* big are you, ATL?
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Old 02-21-2011, 03:52 PM    (permalink
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Trying to get cut for SB. Started eating healthy again a couple weeks ago, was down to 193 this weekend. Was probably ~200 when I started. So not bad in a week of work, only eating healthy and running a bit.

Going to try to get down to 185-187 for SB and then bulk up to like 210 by the end of the summer.
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Old 02-21-2011, 05:12 PM    (permalink
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Wow 360 on bench is impressive especially with all that cardio. Are your other lifts up there as well?
My leg press is very good, but it's been a while since I've done that. My upper body strength is very impressive, but my squats and stuff leave a bit to be desired considering the numbers on my upper body.

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How ******* big are you, ATL?
6'2 185-190.
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Old 02-21-2011, 05:37 PM    (permalink
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Never done it but is reverse grip bench more of a shoulder/back exercise?
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Old 02-21-2011, 05:46 PM    (permalink
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Never done it but is reverse grip bench more of a shoulder/back exercise?
No it's still working your chest, but I wouldn't recommend it.
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Old 02-21-2011, 06:06 PM    (permalink
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It's a tricep thing, it's basically the same thing as close grip but it's more natural (for me anyone) because your wrists are bending at odd angles. It might be worth a try to see if you're more comfortable with it.
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Old 02-21-2011, 07:08 PM    (permalink
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Yeah I started WS4SB III, I did the upper body today, feels like I didn't do ****. We'll see tomorrow. After doing the 5x5 for 15 weeks, I guess most other things to give you as intense a workout.
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Old 02-21-2011, 07:16 PM    (permalink
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Yeah I started WS4SB III, I did the upper body today, feels like I didn't do ****. We'll see tomorrow. After doing the 5x5 for 15 weeks, I guess most other things to give you as intense a workout.
Yeah, the work out feels a little skimpy to me. I normally throw in some triceps work and ab work. Then repeat a little bit of everything later on if I have time.

And on the lower body I generally get deadlifts after squats in there.
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Old 02-21-2011, 07:23 PM    (permalink
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I started back up at the gym after not going for a few months, this time focusing more on cardio, and I'm pretty happy with how I'm doing so far. I started last Monday, and decided I'd spend an hour on the treadmill before I do the rest of my workout. Considering my size, 5'8 and 212, I was very happy when I first tried it out and went 3.5 miles over an hour, since then I've worked it up to 4.3, alternating between walking/jogging/running. I've lost 5 pounds since I started a week ago and by Thursday last week, I felt a difference in how I was able to handle the cardio, and I've steadily been increasing my speeds on my jog and run, as well as doing them longer. I honestly wasn't expecting to improve this much, even though it was early on, but I'm hoping by the end of next week I'll be able to hammer out 5 miles in an hour, since I know my improvement will slow down. The only thing that sucks is I got a **** ton of blisters on my feet, despite wearing two pairs of socks. I actually got a blister under a blister the end of last week, but this week I haven't had any problems with blisters, and think my feet are getting used to it. Lately I've been spending almost two hours a day at the gym, which is more than I used to, and the running I'm doing is really what's working best in helping me feel so much better. I am to the point where I think I'll actually have easily visible abs by May, (Not that any of you care, except for maybe APS or Yoda) as well as more toned arms and legs already, so I'm thinking if I keep up with this type of plan (as well as me already eating health-ier and drinking less soda/booze :() I should be in the best shape I've been in a long time, and maybe ever.
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Old 02-21-2011, 07:32 PM    (permalink
Bosanac01
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wearing 2 pairs of socks makes it tighter, but wearing one gives you less protection. I say **** it and run barefoot.

Good job though.
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Old 02-21-2011, 07:36 PM    (permalink
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Originally Posted by Bosanac01 View Post
wearing 2 pairs of socks makes it tighter, but wearing one gives you less protection. I say **** it and run barefoot.

Good job though.
I would, but I doubt the gym would want that. Its supposed to be better for your posture and pretty much everything. Shoes just **** **** up, from what I've heard. I've heard those shoes that are shaped around your feet are supposed to be the best thing outside of running barefoot, but I don't have the extra money to spend on them, even if I were in the mood to look like a tool.
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Old 02-21-2011, 08:20 PM    (permalink
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Haha, yeah, blisters suck. I've got a blood blister on my pinky toe that is so big, my pinky toe is close to the size of my 4th toe.

Just soak your feet a ton with hot water and epsom salt. It does a great job of reducing the swelling and will allow you to move around with less pain.
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Old 02-21-2011, 08:24 PM    (permalink
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Originally Posted by ATLDirtyBirds View Post
Haha, yeah, blisters suck. I've got a blood blister on my pinky toe that is so big, my pinky toe is close to the size of my 4th toe.

Just soak your feet a ton with hot water and epsom salt. It does a great job of reducing the swelling and will allow you to move around with less pain.
I just run through it...


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