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Thread: Show Me How

  1. #1
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    Default Show Me How

    100_0194.jpgSo here's the log I'm starting, any advice will be helpful and appreciated. Better pics next time
    2/20
    Powertech Bench Press: 1pl per sidex20,2pl + quarters x15, 2pls x12, 2pl + 25 x10, 3pls x10x2
    Powertech Incline Bench: 1pl x15, 2pls x12, 3pls x10,8
    Powertech decline bench: 1pl x12, 2pls x10, 3pls x8x2

    Dips: 12,8,8,7
    EZ Curls: 40x20,65x12,75x10,6
    Alt DB Curls: 25x12,30x8x2

    Evening cardio: concept rower 2000m
    100_0195 (2).jpg

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    Moderator GirlyMuscle's Avatar
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    Show you how? What did you want advice about? What are your goals?
    You guys with the huge sponsor ads in your signatures make reading the forums annoying.

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    GYM RAT LSMUSCL81a's Avatar
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    squat, bench, deadlift...and military press...a few days of cardio and eat....make sure plenty of sleep and water too

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    girlymuscle: trying to make a transition from powerlifting/strongman to bodybuilding. Looking for training and nutrition tips along the way.
    LSMUSC181: that's how I trained powerlifting wise.

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    2/21
    Leg Ex: 40x25,60x15,80x15,100x12
    Leg Press: 1pl per side x20,2pls x15,3pls x15 stopped here for it was bothering a hamstring issue I have right now
    Hacks: 1pl x20,2pls x 15,3pls x12,12,10
    Seated leg curls: 12x4
    Lying leg curls: 100x15,12,12,10
    Standing calfs: 15,12,12 cardio: 1000m of rower in evening
    Here's a list of my supplements:
    carlson fish oil: 2 tablespoons a day
    Zinc: 75mg twice a day
    Vit D: 5000iu
    HCL pepsin: 500mg
    magnesium: 2000mgs
    Last edited by CZERWIEC; 02-21-2012 at 11:16 PM.

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    What's your diet like?
    You guys with the huge sponsor ads in your signatures make reading the forums annoying.

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    Forgot to include on supplements: 20 uni-liver tablets during training. Basic carb loading diet that I'll breakdown on my next post

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    RX MEMBER The Thinker's Avatar
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    You'll either have to do a lot of research on the boards on diet or get a coach. Diet will be the single biggest variable that will change your physique. I suggest getting a diet coach. This person can give you a base diet and then make adjustments based on how your body responds. Oh, and you'll probably have to do cardio too.

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    2/22
    Side Laterals: 25x12x4
    Machine Press: 90x15,140x12,180x10x2
    Cable Front Raises: 30x15,40x15,12
    Cable upright Rows: 50x25,70x20,90x12
    Pushdowns: 50x25,55x15,60x15,65x12
    EZ Extensions/press: 75x15/15, 95x10/10 Evening cardio: 500m rowing sprints
    My diet is a carb cycle: mon:no carbs, Tues: low Carbs: Wed:no thurs:low Fri:no Sat: high Sun:low
    I'm going to try dieting on my own until I think I would be able to do a show. Then I use to train with Shelby Starnes so if I get to that point would look him up
    Last edited by CZERWIEC; 02-22-2012 at 11:42 PM.

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    Moderator GirlyMuscle's Avatar
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    No carbs and low carbs are cycling? No high/carb up days? If I were you I'd get with Shelby now and figure out a basic diet. He certainly knows his stuff.
    You guys with the huge sponsor ads in your signatures make reading the forums annoying.

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    RX MEMBER masterschamp's Avatar
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    I agree with GirlyMuscle and Drive On......get a knowledgeable coach...Shelby is a great choice....and you are definitely going to have to manipulate your diet and stat incorporating cardio on a regular basis.. Drive On was right on the money....the diet is the dealbreaker.

    Keith

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    My high carb day is Saturday that's high+, cardio is every evening. I do the concept rowing machine either long distances or multi sprints.

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    V Bar Pulldowns: 50x20,55x12,60x10,65x10,70x8
    Wide grip Pulldowns: 100x15,130x15,150x10x2
    Seated Row: 100x15,130x12,150x10x2
    DB Rows: 75x15,15,12
    Stiff arm pulldowns: 20x15
    Alt DB Curls supersett with hammer curls: 25x15/12,12/12,12/12
    nite cardio: 5000m row

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    Overhead log press: 90x10,110x8,135x5,155x3x2
    superset: pushdowns/cable extensions: 55x20/8.50x15/8,45x15/8.40x15/8,40x15/8
    superset: sidelaterals/front lats: 20x20/10,15x15/12x3
    had to be short today
    nite cardio: 2000m row

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    Another time shorten workout, Wednesday though will be kickin the legs
    15"rackpulls: 225x6,315x3,390x3,370x6,330x8,315x10
    Machine decline benchpress: 90x20.180x15,230x15,270x8x2
    Machine bench: 90x12,200x10,230x8
    Nite cardio: 1000m row

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