Zach in NH
02-19-2002, 06:43 AM
Ok, I'm new to this (posting not bodybuilding). My stats are 26 years old, 6 foot 1 about 205 pounds. I have no idea what my BF is but I don't have visible abs.
My last workout was Chest.
Summary.
Incline DB press -
60 X 15 warmup
90 X 10
110 X 5
No Cooldown
Decline Hammer Strength (only machine open!)
6 plates for 10
8 plates for 5
No cooldown again (good, bad or indifferent?)
Incline DB Flyes
50 X 10 GOOD form, slow reps
60 X 10 Still good form, still slow, not as deep
70 X 10 Form good, not as deep as 50 pounds
Should I go lighter and get a better burn/Stretch?
Always finish with 2-3 sets on the PecDeck machine to pump my chest up and engorge it with blood.
110 X 15
130 X 7 SS w/ 70 to failure...don't remeber the number.
Supplements include....
NitroTech for protein - just started this brand of protein, it seems to work very well, decreased soreness but strawberry SUCKS. Need a new flavor.
Cell-tech - yep, I bought into the marketing! I've only taken 2 servings of this stuff, still unsure if I should use 600 calories a day on this! Seems like too many simple sugars. May use up the bottle as recommended, then quit it to I can cut up.
MV - 2 times a day
Glucosamein/Chondrotin - 1 a day
CLA - 4 grams a day
Liquid Creatine - LOVE LOVE this stuff. Gives me tons of energy, almost feels like Ephedra (which I will NEVER take again, too many trips to the ER!) Not sure if it contains enough creatine to make a difference but it sure does help my workouts...also helps my BB partners workouts.
Any feedback on this stuff???
After reading some of the articles in here I'm going to add EFA's. I used to take them but stopped a few years ago for no reason. There is a blend from Health from the Sun that seemed really well balanced. Flax oil is great but the stuff I was buying needed to be refrigerated and got to be a pain in the A@@. Buy some tomorrow
I guess I should also add ZMA. Never read much about it until this website. Any noticeable differences????
My main goal is to get CUT and maintain muscle mass. I don't really want to get HUGE (yeah...right). I would like to have nice ripped abs by summer (about 3+ months for me up in NH). My diet is inconsistant and I don't do any cardio. I ate really clean for 3 weeks or so and went from 210 to 199...I maintained by stregth too. Basically just cut out all junk type food and stopped adding the little stuff that was making me fat i.e. cream in my coffee, cream cheese on my bagel, cheeze-its etc... Just went off this "diet" this weekend. Will be back on it today. Lots of protein shakes, about 3 per day at 35 - 40 grams per serving. I might actually need to bump that up I guess
OK, any suggestions for....
Diet?
Supplementation?
Workouts?
I have been reading the articles and am taking up info and workouts from them. My current workout split is 4 days per week of lifting...something like this -
Monday - Chest
Tuesday - Off
Wednesday - bi's and tri's
Thursday - Shoulders
Friday - Back
I can't usually lift on the weekends and I need to add legs back into my workouts. Stopped due to time considerations. I might have to do shoulders and back in the same day so I can fit legs into my rotation.
Should I add cardio? If I do, it has to be after my workouts.
I will also be adding abs 2 - 3 days a week. Quick routine, about 10 minutes. Leg pullups and cruches, etc. Nothing too consistant.
I've been lifting for about 7 years. Bulkiest I ever got was about 230 pounds. I had too much fat but I looked pretty good. LOTS and LOTS of protein back then, tons of creatine, HMB, ECA stack all the time. Never anabolics.
My last workout was Chest.
Summary.
Incline DB press -
60 X 15 warmup
90 X 10
110 X 5
No Cooldown
Decline Hammer Strength (only machine open!)
6 plates for 10
8 plates for 5
No cooldown again (good, bad or indifferent?)
Incline DB Flyes
50 X 10 GOOD form, slow reps
60 X 10 Still good form, still slow, not as deep
70 X 10 Form good, not as deep as 50 pounds
Should I go lighter and get a better burn/Stretch?
Always finish with 2-3 sets on the PecDeck machine to pump my chest up and engorge it with blood.
110 X 15
130 X 7 SS w/ 70 to failure...don't remeber the number.
Supplements include....
NitroTech for protein - just started this brand of protein, it seems to work very well, decreased soreness but strawberry SUCKS. Need a new flavor.
Cell-tech - yep, I bought into the marketing! I've only taken 2 servings of this stuff, still unsure if I should use 600 calories a day on this! Seems like too many simple sugars. May use up the bottle as recommended, then quit it to I can cut up.
MV - 2 times a day
Glucosamein/Chondrotin - 1 a day
CLA - 4 grams a day
Liquid Creatine - LOVE LOVE this stuff. Gives me tons of energy, almost feels like Ephedra (which I will NEVER take again, too many trips to the ER!) Not sure if it contains enough creatine to make a difference but it sure does help my workouts...also helps my BB partners workouts.
Any feedback on this stuff???
After reading some of the articles in here I'm going to add EFA's. I used to take them but stopped a few years ago for no reason. There is a blend from Health from the Sun that seemed really well balanced. Flax oil is great but the stuff I was buying needed to be refrigerated and got to be a pain in the A@@. Buy some tomorrow
I guess I should also add ZMA. Never read much about it until this website. Any noticeable differences????
My main goal is to get CUT and maintain muscle mass. I don't really want to get HUGE (yeah...right). I would like to have nice ripped abs by summer (about 3+ months for me up in NH). My diet is inconsistant and I don't do any cardio. I ate really clean for 3 weeks or so and went from 210 to 199...I maintained by stregth too. Basically just cut out all junk type food and stopped adding the little stuff that was making me fat i.e. cream in my coffee, cream cheese on my bagel, cheeze-its etc... Just went off this "diet" this weekend. Will be back on it today. Lots of protein shakes, about 3 per day at 35 - 40 grams per serving. I might actually need to bump that up I guess
OK, any suggestions for....
Diet?
Supplementation?
Workouts?
I have been reading the articles and am taking up info and workouts from them. My current workout split is 4 days per week of lifting...something like this -
Monday - Chest
Tuesday - Off
Wednesday - bi's and tri's
Thursday - Shoulders
Friday - Back
I can't usually lift on the weekends and I need to add legs back into my workouts. Stopped due to time considerations. I might have to do shoulders and back in the same day so I can fit legs into my rotation.
Should I add cardio? If I do, it has to be after my workouts.
I will also be adding abs 2 - 3 days a week. Quick routine, about 10 minutes. Leg pullups and cruches, etc. Nothing too consistant.
I've been lifting for about 7 years. Bulkiest I ever got was about 230 pounds. I had too much fat but I looked pretty good. LOTS and LOTS of protein back then, tons of creatine, HMB, ECA stack all the time. Never anabolics.