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Thread: Show Me How
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02-20-2012, 11:51 PM #1
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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02-21-2012, 05:47 AM #2
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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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02-21-2012, 08:33 AM #3
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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02-21-2012, 09:31 AM #4
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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02-21-2012, 11:13 PM #5
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: 2000mgsLast edited by CZERWIEC; 02-21-2012 at 11:16 PM.
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02-22-2012, 07:04 AM #6
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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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02-22-2012, 12:09 PM #7
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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02-22-2012, 02:26 PM #8
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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02-22-2012, 11:39 PM #9
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 upLast edited by CZERWIEC; 02-22-2012 at 11:42 PM.
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02-23-2012, 05:26 AM #10
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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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02-23-2012, 08:31 AM #11
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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02-23-2012, 09:11 AM #12
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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02-23-2012, 11:26 PM #13
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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02-27-2012, 11:35 PM #14
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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02-29-2012, 12:07 PM #15
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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