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Props Slaps
 03-29-2010, 07:15 AM         #321
stu-j 
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$n/a | Props total:  
Don't see how people saying they've been going for 3 months can say they've seen HUGE improvements with building muscle mass, ya need to be going longer than that to see much IMO.

I've been going hard for 18 months and I can really see a difference, the worst part of it all is the stretch marks on the top of my arms, though I suppose thats just proof that it's worked. I'm now 6" and weigh 180lbs, when before I used to be about 170lbs, thats pretty much a stone of muscle whilst i've also improved my cardio by some distance
 03-29-2010, 12:15 PM         #322
killya 
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$n/a | Props total:  
 ManOfSteel23 said:
update...

Before


[pic - click to view]



After


[pic - click to view]




Still trying to gain more muscle mass, but maintaining body fat which f**king sucks.

god damn n*gga. what is your routine?
 03-29-2010, 03:18 PM         #323
Motivated 
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 tone_gully said:
My weight is 5'9 185 in that pic. Yesterday morning im down to 182.5 Im going to increase the protein intake by about 50g, i dont want to lose much muscle while im going down in weight.

I can squat 385 and i deadlifted 510. Deadlift is my favorite workout. its brutal and hits every muscle. Bench is my weakest, but i dont care about bench as long as my chest looks good im straight.

Well im off to the gym to do my morning cardio session. Time to incline walk for 50 minutes..peace
damn, 185? lol im trying to get there before the summer, seems I have a looooong way to go
 8 years ago '08        #324
ManOfSteel23 28 heat pts28
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$2,981 | Props total: 1 1
 killya said:
god damn n*gga. what is your routine?
Is it bad that i can't tell if your being sarcastic or not?

Calorie intake - Under 1800

Monday - Chest
Tuesday - Back
Wednesday - Shoulder
Thursday - Legs then abs
Friday - Arms

Supps-
- Whey protein after workout
- N.O. Explode before workout for better 'pump'


Got a new gym, so now my cardio is going to be 10 laps in a pool after each workout..

Let me know if you want a more detailed plan.
 03-29-2010, 09:11 PM         #325
killya 
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 ManOfSteel23 said:
Is it bad that i can't tell if your being sarcastic or not?

Calorie intake - Under 1800

Monday - Chest
Tuesday - Back
Wednesday - Shoulder
Thursday - Legs then abs
Friday - Arms

Supps-
- Whey protein after workout
- N.O. Explode before workout for better 'pump'


Got a new gym, so now my cardio is going to be 10 laps in a pool after each workout..

Let me know if you want a more detailed plan.
o naw i wasnt being sarcastic! lol. your ripped bro. Yea hit me up with a more detailed plan. Your s**ts on point. No homo
 8 years ago '08        #326
ManOfSteel23 28 heat pts28
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$2,981 | Props total: 1 1
 killya said:
o naw i wasnt being sarcastic! lol. your ripped bro. Yea hit me up with a more detailed plan. Your s**ts on point. No homo
thanks man.

Before every workout, do a quick run on the treadmill, high incline, jogging-running speed. Just to work up a sweat. 5-7 minutes should be straight.. if your not starting to break sweat, put the incline higher.

Monday - Chest
1. Bench Press (3 sets of 10, I personally use 155 but whatever you feel comfortable, maybe more maybe less)
2. Free weights (dumbbells, Laying on the bench) 2 sets of 15 (again a comfortable weight, not too heavy, not too light.
3. Incline Press (3 sets of 10)
4. Decline press (3 sets of 10)
5. Butterfly chest press (2 sets of 10) heavy weight
6. Dips (2 sets of 10)

Tuesday - Back
1. Deadlifts - 3x5 heavy
2. Barbell Bent-over row - 2x10
3. Machine lateral pull - 3x10
4. cable seated row - 3x10
5. chinups - 15x2

Wednesday - Shoulder
1. Bar military press - 2x10
2. bar upright row - 2x10
3. Machine shoulder press- 2x10
4. Shrug - HEAVY
5.Dumbbell lateral raise - whatever feels comfortable (i had shoulder injury so only can use 10 lbs for it without feeling pain)

Thursday -Legs then Abs (ALL LEG EXERCISES SHOULD BE HEAVY)
1. Leg Press - 3x10
2. Leg curl - 3x10
3. leg extension - 3x10
4. Squat - 5x3 HEAVY
5. Weighted crunches machine - 2x25
6. Ab crunch on a ball - 25x 2
7. hanging knee raise - 2x25

Friday - Arms
1. Hammer Curls - 2x15
2. Tricep pull down - 2x20
3. Bicep Curl - 3x10
4.Tricep Kickback

Hope it helps, you and anyone else.
 8 years ago '08        #327
SlickJ101 22 heat pts22
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$12,977 | Props total: 5544 5544
 ManOfSteel23 said:
thanks man.

Before every workout, do a quick run on the treadmill, high incline, jogging-running speed. Just to work up a sweat. 5-7 minutes should be straight.. if your not starting to break sweat, put the incline higher.

Monday - Chest
1. Bench Press (3 sets of 10, I personally use 155 but whatever you feel comfortable, maybe more maybe less)
2. Free weights (dumbbells, Laying on the bench) 2 sets of 15 (again a comfortable weight, not too heavy, not too light.
3. Incline Press (3 sets of 10)
4. Decline press (3 sets of 10)
5. Butterfly chest press (2 sets of 10) heavy weight
6. Dips (2 sets of 10)

Tuesday - Back
1. Deadlifts - 3x5 heavy
2. Barbell Bent-over row - 2x10
3. Machine lateral pull - 3x10
4. cable seated row - 3x10
5. chinups - 15x2

Wednesday - Shoulder
1. Bar military press - 2x10
2. bar upright row - 2x10
3. Machine shoulder press- 2x10
4. Shrug - HEAVY
5.Dumbbell lateral raise - whatever feels comfortable (i had shoulder injury so only can use 10 lbs for it without feeling pain)

Thursday -Legs then Abs (ALL LEG EXERCISES SHOULD BE HEAVY)
1. Leg Press - 3x10
2. Leg curl - 3x10
3. leg extension - 3x10
4. Squat - 5x3 HEAVY
5. Weighted crunches machine - 2x25
6. Ab crunch on a ball - 25x 2
7. hanging knee raise - 2x25

Friday - Arms
1. Hammer Curls - 2x15
2. Tricep pull down - 2x20
3. Bicep Curl - 3x10
4.Tricep Kickback

Hope it helps, you and anyone else.
No offense, but if your goal is to get bigger, you should switch that up a little.

Like I said, a.ssuming your goin for mass, then you should be doing fewer sets and reps at a higher weight.

Your chest s**t esp stands out bc your chest looks small (no offense) and your doin your sets to hit a certain number of reps when really, number of reps shouldnt mean s**t. Your def doin way too many sets there. Cut that 10+ sets down to like 6-7 at a higher intensity.

Also, dips are pretty much all tri, not chest.

Hope that helps you some.
 03-30-2010, 09:12 AM         #328
killya 
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$n/a | Props total:  
 ManOfSteel23 said:
thanks man.

Before every workout, do a quick run on the treadmill, high incline, jogging-running speed. Just to work up a sweat. 5-7 minutes should be straight.. if your not starting to break sweat, put the incline higher.

Monday - Chest
1. Bench Press (3 sets of 10, I personally use 155 but whatever you feel comfortable, maybe more maybe less)
2. Free weights (dumbbells, Laying on the bench) 2 sets of 15 (again a comfortable weight, not too heavy, not too light.
3. Incline Press (3 sets of 10)
4. Decline press (3 sets of 10)
5. Butterfly chest press (2 sets of 10) heavy weight
6. Dips (2 sets of 10)

Tuesday - Back
1. Deadlifts - 3x5 heavy
2. Barbell Bent-over row - 2x10
3. Machine lateral pull - 3x10
4. cable seated row - 3x10
5. chinups - 15x2

Wednesday - Shoulder
1. Bar military press - 2x10
2. bar upright row - 2x10
3. Machine shoulder press- 2x10
4. Shrug - HEAVY
5.Dumbbell lateral raise - whatever feels comfortable (i had shoulder injury so only can use 10 lbs for it without feeling pain)

Thursday -Legs then Abs (ALL LEG EXERCISES SHOULD BE HEAVY)
1. Leg Press - 3x10
2. Leg curl - 3x10
3. leg extension - 3x10
4. Squat - 5x3 HEAVY
5. Weighted crunches machine - 2x25
6. Ab crunch on a ball - 25x 2
7. hanging knee raise - 2x25

Friday - Arms
1. Hammer Curls - 2x15
2. Tricep pull down - 2x20
3. Bicep Curl - 3x10
4.Tricep Kickback

Hope it helps, you and anyone else.
good looks!
 8 years ago '04        #329
Lucifer|M 13 heat pts13
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$18,279 | Props total: 66 66
 ManOfSteel23 said:
thanks man.

Before every workout, do a quick run on the treadmill, high incline, jogging-running speed. Just to work up a sweat. 5-7 minutes should be straight.. if your not starting to break sweat, put the incline higher.

Monday - Chest
1. Bench Press (3 sets of 10, I personally use 155 but whatever you feel comfortable, maybe more maybe less)
2. Free weights (dumbbells, Laying on the bench) 2 sets of 15 (again a comfortable weight, not too heavy, not too light.
3. Incline Press (3 sets of 10)
4. Decline press (3 sets of 10)
5. Butterfly chest press (2 sets of 10) heavy weight
6. Dips (2 sets of 10)

Tuesday - Back
1. Deadlifts - 3x5 heavy
2. Barbell Bent-over row - 2x10
3. Machine lateral pull - 3x10
4. cable seated row - 3x10
5. chinups - 15x2

Wednesday - Shoulder
1. Bar military press - 2x10
2. bar upright row - 2x10
3. Machine shoulder press- 2x10
4. Shrug - HEAVY
5.Dumbbell lateral raise - whatever feels comfortable (i had shoulder injury so only can use 10 lbs for it without feeling pain)

Thursday -Legs then Abs (ALL LEG EXERCISES SHOULD BE HEAVY)
1. Leg Press - 3x10
2. Leg curl - 3x10
3. leg extension - 3x10
4. Squat - 5x3 HEAVY
5. Weighted crunches machine - 2x25
6. Ab crunch on a ball - 25x 2
7. hanging knee raise - 2x25

Friday - Arms
1. Hammer Curls - 2x15
2. Tricep pull down - 2x20
3. Bicep Curl - 3x10
4.Tricep Kickback

Hope it helps, you and anyone else.
You do flat bench, twice?

And you do leg extensions and curls, and press before squat? wtf?
 03-30-2010, 03:58 PM         #330
The Muffin Man 
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 killya said:
o naw i wasnt being sarcastic! lol. your ripped bro. Yea hit me up with a more detailed plan. Your s**ts on point. No homo


but that is huge progress for someone starting at that size

how long did that take you?
 8 years ago '08        #331
ManOfSteel23 28 heat pts28
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$2,981 | Props total: 1 1
 Lucifer said:
You do flat bench, twice?

And you do leg extensions and curls, and press before squat? wtf?
Flat bench twice because on a bench press one arm can have significantly aid the other, while in free weights each have to deal with the same amount of weight.
(my left hand is stronger compared to my right hand.. even though im right handed s**ts ridiculous)

I try to do squats as my first primary lift when i get into the gym on my leg days, I was reading off my phone which doesn't have the workouts in order


 The Muffin Man said:


but that is huge progress for someone starting at that size

how long did that take you?
Thanks, about a one season of football, one season of wrestling and 3 months of lifting after doing the sports.

____

Also to dude about the bench, I'm kinda intimidated doing heavy weights low reps because usually there's nobody around that i can ask for a spot, so i try doing the 10 reps because that was our football routine. Once you get comfortable lifting a weight 10 times, in 3 sets, you raise the weight next time you do that routine.

again i would prefer to add weight and subtract reps after each set, but it's difficult without a gym partner.
 8 years ago '06        #332
Sammyboi22 
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$13,620 | Props total: 230 230
im just a skinny little b**ch.... I can admit that s**t. Shoulder and shin injury set me back about 6 months with no lifting. Back to reppin 185 with no pain though. Happy about that one.
 7 years ago '08        #333
ManOfSteel23 28 heat pts28
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$2,981 | Props total: 1 1
Update, I found a couple better pictures that actually show how skinny i was...

BEFORE:

(ABOUT 3-4 years ago)


[pic - click to view]




[pic - click to view]




AFTER:

(This month)


[pic - click to view]




[pic - click to view]

 7 years ago '09        #334
Jacc Blacc 55 heat pts55
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$25,315 | Props total: 7971 7971
you dont look that big at all, i mean you gained a little weight but it just looks like your body fat % is on point


you must eat real clkean, but size wise it isnt impressive
 7 years ago '08        #335
ManOfSteel23 28 heat pts28
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$2,981 | Props total: 1 1
 Jacc Blacc said:
you dont look that big at all, i mean you gained a little weight but it just looks like your body fat % is on point


you must eat real clkean, but size wise it isnt impressive

I can't bulk up too much, planning on f!ghting MMA.
 7 years ago '07        #336
Optimus Crime 5 heat pts
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$8,405 | Props total: 2525 2525
 ManOfSteel23 said:
I can't bulk up too much, planning on f!ghting MMA.
That's what's up! I'm glad to see you haven't adopted the Thiago Alves weightroom obsession. Good luck with that
 7 years ago '08        #337
Gmengfx 75 heat pts75
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$12,652 | Props total: 1220 1220
got some ???sss

first off..skinny boy ova here..135...mid height

my schedule is f**kn packed..and its hard to get to a gym


but i work at ups lifting heavy boxes non stop..20-130 pounds..start from the ground..up over my head onto a belt over my head.

i was wondering if i ate well..and did protein shakes if you think i would bulk up..or do i HAVEEE to go to the gym

for some odd reason i have anxiety now and last time i was at the gym (4 months ago)

i went real hard and had a majorrrrrrrrrrrrrrrrrr..major..pannic attack..i was about to call 911 i couldnt catch my breath and got dizzy and lightheaded my legs turned into jello and collapsed to the ground.so now im scared s**tless to go to the gym. the second i walk in i start feeling dizzy and am scared to push my self..like lift enough that i really have to give it all my all. (aka get bigger) this one incident changed my life. anything that involves me "pushing my self? running,f!ghting..instant panic attack.


so pretty much my question is you think i could pull off getting bigger by working a ups..eating madd pasta..protein shakes..and doing pushups and at home weights.
 7 years ago '08        #338
Gmengfx 75 heat pts75
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$12,652 | Props total: 1220 1220
and on a nother note

i think some skinny guys take it to far..they get obsesseddddddd with how they look and turn into someone they never were..its like all they care about..all they talk about..

iv seen ppl go from skinny to huge and i cant stand them

every mirror they walk past they give a lil flex..always looking at their own muscles..think they can get any girl but end up loosing all of them because they more like

damn baby look at my forarms..u see these pecks.oo baby look at me..just look at me


but they dont realize they are doing it..then you see them a year later and they be lookn like



and its like damn dude..chill the f**k out looks aint everything
 7 years ago '08        #339
Gmengfx 75 heat pts75
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$12,652 | Props total: 1220 1220
double post woops


Last edited by Gmengfx; 11-22-2010 at 04:49 AM..
 7 years ago '07        #340
Welsh! 
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Some progress is better then No progress I s'pose.
Not going to lie though, in 3/4years you should have made a huge increase in mass, seems like you just went through puberty and started lifting a few months ago.

Any leg pics?
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