Take back the keys!

i just started back into it.... started taking supplements for the first time... this NAno vapor stuff is amazing. also the protein i'm on isn't too bad either its wheybolic extreme 60. also for anyone up at ysu i lift around 3 on weds n fridays

I'll give ya some protein

I'm in there a bit later than 3 on Wed. Generally after 4. I use ON Whey.

Nick Serra wrote:I'll give ya some protein

no homo

thats cool if i see u up there i'll stop over... what exercises do u do?

I'm actually planning on going once it gets a bit warmer. I'm so out of shape haha. I just feel like a douche because I really have no idea what i'm doing.

who cares... u gotta start somewhere... i have no exercise plan persay... i just go and do upper body one day/ lower hte next... run everyday i want more ripped than bulk, but i still havea goal of benching 315 at the end of the year at least... and weighing 210 or so

Nick Serra wrote:I'm actually planning on going once it gets a bit warmer. I'm so out of shape haha. I just feel like a douche because I really have no idea what i'm doing.

x2

iv been wanting to but id just look like a moron haha
i havent even been to the rec center yet

lol crux lifting team?

Super pump 250 from Gaspari Nutrition
Whey protein from GMC

I use to every day at my house I haven't for a few weeks im starting to get back into it.

http://gasparinutrition.com/

Their stuff is a really nice the size on I had a sample pack of it too

gnc's got a buy one get one half off going... i got hte nano vapor and the wheyprotein extreme 60 for 96 bucks total... + a free card so i figured with the way i work out it'll last about a month and a half maybe longer so its really like 2 bucks a day or something

Yah just watch what you buy there they try and talk you into some stuff some times. Really all you need is protein look at the contents on the packaging and the serving sizes bc one might have more protein but it is also two scoops as opposed to one, I have tried the wheyabolic before didnt really notice any difference between that and normal protein.

You want one gram per lb that you weigh. Normally the shakes that I make have 80 grams in them with the protein two scoops and the milk they say use water but it taste better with milk and there is more protein in milk since I have a fast metabolism I really dont care about the fat content.

You asked what Cory does. When I have time Ill write out a list on here of every thing I do.

I do arms one day bicept/tricept, then chest/traps the next day, then shoulders/back the next, then legs the next.

You could skip a day in between that if you get to sore from doing that.

fbirdformula wrote:who cares... u gotta start somewhere... i have no exercise plan persay... i just go and do upper body one day/ lower hte next... run everyday i want more ripped than bulk, but i still havea goal of benching 315 at the end of the year at least... and weighing 210 or so

I have no idea how big you currently are, but 315 is a solid achievement, no idea what your currently doing now... If you want to be "ripped" your going to want a very low bf % some where around 8-10%, that percentage is made in the Kitchen.

Check out bodybuilding.com for those of you who are interested, there is a TON of good info on there. Their forums are full of knowledgeable people.

EDIT: Break down for my week. I generally do a Pyramid technique, 3-4 sets per exercise, starting at 8-10 reps dropping down to 4-6 then 3-5 and back up to 7-10. As I drop reps I increase weight, this method is great for stimulating muscle growth and strenght.

Mon: 30 min threadmil

Tues: Chest/Tris
Double Bench 65lbs x 10, 70lbs x 8, 75lbs x 5, 65lbs x 7
Incline DB 50x10, 60x4, 50x 8
Dips reps of 8 to 10x3 sets
Flies on pec deck I dont remember the weight, but it was reps of 10, 6, 5
Push downs(tricep extension) 50x8, 45 x 6, 45x8 Overhead Press (I forget actual name) 50x8, 45 x 6, 40 x 4 ( I did these two exercises alternating with on a few seconds rest in between)
Close Grip Bench on the Smith Machine 95x10, 135 x 8 ,135 x 6

Wed: I wanted to run, but school was closed.

Thrusday: Back/Shoulders/Bi's
Widegrip Pullups : 5x5x5
Weighted Bentovers (dont know this name either): 25lb plate x 10 45x10 45x10
Close Grip Seated Rows 100x10, 120 x 6, 130x 4, 110 x 8
Close Grip Pull Ups 5x5x5

Military Press on the Hammer Machine. (for this I keep my back off the back rest, keeping my hand placement slightly behind my head, this keeps the chest out of the press, allowing all 3 heads of the shoulder to be hit) 20lbs each side x 10, 25x6, 22.5x8
DB Lateral Raises 10x10, 15x8, 17.5x6
DB Shrugs 40's x 10, 50's x 8, 55'sx6

Preacher Curls, and standing Curls.

Friday Rest

Sat legs and cardio

I took a month brake over December and lost about 15-20% of my strength in 5 weeks... I'm getting it back slowly, but I'm not quite where I was. I like to change up my routines as far as exercises are concerned every couple weeks to keep my muscles guessing. I take in carbs 30min to 1 hour Pre workout and carbs immediately PWO then my shake 30 mins after.

So who'se down for a bro suckfest at my house later?

Hydroxycut burns the fat you have on your body not muscle. Or cardio and we all know no one likes that your not going to be ripped by just lifting you need cardio too and a diet change if you put fat on from eating.

I'm also adamant about form. Poor form FTL. If you cant emphasize proper form, and full range of motion your using too much weight. No need to "show off" how "big" you are. Gains come with hard work.

Sabo and I have been lifting every other day, I've been doing 10 sets of 10 reps of 155. I got up 230 twice, just on protien shakes for now... not motivated enough yet to eat right lol. We've been lifting for the past 2 weeks. Started at 145 with reps went up 10 lbs since and only did 215 twice so max went up 15 lbs within 2 weeks w00t. We just got a curl bar too, trying to get big

I will agree, eating clean and right is the HARDEST part for me. I found out quickly after getting a desk job how easy it is to gain weight with no exercise....

Rb25Cory wrote:I will agree, eating clean and right is the HARDEST part for me. I found out quickly after getting a desk job how easy it is to gain weight with no exercise....

and the nuts!

haha

BOOST3DWRX wrote:

Rb25Cory wrote:I will agree, eating clean and right is the HARDEST part for me. I found out quickly after getting a desk job how easy it is to gain weight with no exercise....

and the nuts!

haha

Yeah LMAO, looking back on that thread I laugh at my stupidity.

i work out at a private gym its ligit fuck mass supplements they dont do shit at all besides gain mass by adding water to your muscles after a few days youll shirnk back like a prune... i am on a dietary supplement and i take the nec. vitamins... chest and tris every other day. back and bis ever other day then legs and i do cardio and abs most every day ive seen a huge improvement without mass supp.. 15 lbs muscle mass gain in two maybe 3 months and i am down to 10% body fat working for 6

itsalaser wrote:i work out at a private gym its ligit fuck mass supplements they dont do shit at all besides gain mass by adding water to your muscles after a few days youll shirnk back like a prune... i am on a dietary supplement and i take the nec. vitamins... chest and tris every other day. back and bis ever other day then legs and i do cardio and abs most every day ive seen a huge improvement without mass supp.. 15 lbs muscle mass gain in two maybe 3 months and i am down to 10% body fat working for 6

Not to bash you, but 15lbs of PURE muscle in 2-3 months is a MONSTER achievement, on average with a good diet and very good workout regimen is .5lbs a week gain. Id bet there is some fat with that gain, are your monitoring your daily intake of food? Are you eating over maintenance or below currently?

right now i can easily rep 150, and can get 225 up about twice... i also do the pyramid lifting.... i thought only creatine put on water weight in the muscles? protein helps to repair the muscles after they tear so i don't see how u can shrink? muscle never goes away unlesss u become anorexic and stop eating then your body digests muscle right? i can't eat right to save my life... its just not gunna happen so i'll juts have to do more cardio. i try and do running of some form everyday whether its at the ysu gym or at home on the bike for 10 or 15 miles.... i don't monitor my intake yet, right now i'm looking for the muscle after i get to lifting what i want i'll start watching what i eat.

n.o. xplode and muscle milk

all upper body haha i weigh 140

bench 260 lbs
squat 235 lbs
deadlift?
clean?

n.o. xplode is the shit

i would lift at ysu but im out of there by 12 every day and i work at 4. i will post up my workouts later. for bench i was doing the buckeye program but i got stuck at 260 lbs so i switched to this other one

for weighting 140 your a beast...i've noticed since i started taking these supplements i've had an upset stomach.... dunno if i'm lactose intolerant or what... hopefully tomorrow since its my off dayi'll drink it with water instead of milk and see how that sits

i weigh around 140.. and im sitting here eating the cookie dough i jacked from work and i bet i wont even gain a pound o

well your always gunna get fat intake unless your shit is strick as fuck which mine isnt but my body fat % went down some im loosing fat and gaining muscle my friend goes to ysu for fitness science and some other type of thing like that so when he needs to do stamina tests or %body fat i do it and i only started working out everyday about early december before that it was like an hour of shitty work out in personal fitness

fbirdformula wrote:. i thought only creatine put on water weight in the muscles? protein helps to repair the muscles after they tear so i don't see how u can shrink? muscle never goes away unlesss u become anorexic and stop eating then your body digests muscle right?.

not true yeah protien repairs the muscles and creatine does put water in but so do other supps not just creatine.. and you can start to lose muscle mass with in so many days or weeks

Say whatever u want supliments are the shit along with a good multi vitamin. I also workout with the wrestling team everyday because i'm a coach. Btw your not supposed to work chest and tris on the same day.

fbirdformula wrote:for weighting 140 your a beast...i've noticed since i started taking these supplements i've had an upset stomach.... dunno if i'm lactose intolerant or what... hopefully tomorrow since its my off dayi'll drink it with water instead of milk and see how that sits

Be careful. Some your supposed to take on a empty stomach and some after u eat. Drink a lot of water throughout the day