1. Post #41
    Gold Member
    L34rn's Avatar
    March 2005
    487 Posts
    not going to upload everyones pics from V2 for the OP? i have progress to post ;_;
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  2. Post #42
    Carbo's Avatar
    March 2011
    1,206 Posts
    Someone give me a routine :((( today is my first workout of the week and I gotta MAKE CHANGE
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  3. Post #43
    Gold Member
    Kel|oggs's Avatar
    June 2010
    2,736 Posts
    but what
    Just doesn't seem like much.
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  4. Post #44
    SupahVee's Avatar
    December 2007
    1,113 Posts
    Today's SS workout:
    Squat (5 reps sets): 20, 24, 28, 32, 32, 32
    Press -> 16, 18, 20, 20, 20
    Power clean -> 16, 18, 20, 20, 20

    Extras:
    Pullups 3 sets to failure

    [improved Squat 2kg]
    [improved Press 0kg]
    [improved Power clean 0kg]

    Felt really really tired and weak today. Ate more than usual pre-workout. Horrible workout, bad form on everything. :/
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  5. Post #45
    Gold Member
    Zeemlapje's Avatar
    February 2005
    5,606 Posts
    Goddamn it, I never knew getting enough protein was such a challenge.
    lol thats not even the most difficult, try getting enough protein and keep a low BF% ;)
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  6. Post #46
    Gold Member
    NotMeh's Avatar
    July 2008
    8,521 Posts
    fucK

    I seem to have injured my rotator cuff during incline DB flies today
    my left pec failed and my shoulder took over to stabilize the weight and that shit hurt like HELL the first few seconds

    doesn't seem to be anything serious though because I continued and finished my workout as usual and the pain seems to be fading away too
    maybe I just strained it or some shit
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  7. Post #47

    November 2010
    16 Posts
    @everybody
    What kind of cardio you do after your workout?
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  8. Post #48
    Gold Member
    NotMeh's Avatar
    July 2008
    8,521 Posts
    I don't.

    Hardgainers don't need cardio
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  9. Post #49
    Gold Member
    sp00ks's Avatar
    January 2008
    12,064 Posts
    I run. I rarely run more than 30 minutes at a time though.
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  10. Post #50
    Gold Member
    L34rn's Avatar
    March 2005
    487 Posts
    can i justify spending 90 on two 25kg plates?

    yes. yes i can
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  11. Post #51
    Gold Member
    sp00ks's Avatar
    January 2008
    12,064 Posts
    Weights are so insanely expensive. Shit sucks.
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  12. Post #52
    Dennab
    April 2011
    187 Posts
    Awesome, found a nearby gym to go to for the summer. Only $40 a month.
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  13. Post #53
    Gold Member
    L34rn's Avatar
    March 2005
    487 Posts
    Weights are so insanely expensive. Shit sucks.
    i'm happy to spend that much though, it works out cheaper than a membership and i feel like 90 is a fair price for the swole
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  14. Post #54
    Gold Member
    Seith's Avatar
    August 2006
    3,334 Posts
    Weights are so insanely expensive. Shit sucks.
    In the short run. In the long run, they'll probably be a better expense.
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  15. Post #55
    Jah'maaun's Avatar
    December 2009
    1,370 Posts
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  16. Post #56
    Gold Member
    Kel|oggs's Avatar
    June 2010
    2,736 Posts
    Casus, u no that routine u gave meh? Can I up the reps to about 8-10?

    I want to gain mass, and thats in the strength range of reps.

    Also, can you guyz stop posting pictures of urself shirtless, cause when I read this at skool it looks like gay pr0n.


    k thx.
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  17. Post #57
    Gold Member
    L34rn's Avatar
    March 2005
    487 Posts
    Casus, u no that routine u gave meh? Can I up the reps to about 8-10?

    I want to gain mass, and thats in the strength range of reps.

    Also, can you guyz stop posting pictures of urself shirtless, cause when I read this at skool it looks like gay pr0n.


    k thx.
    dw ur teachers will mire np no worries
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  18. Post #58
    caaaasus's Avatar
    April 2011
    567 Posts
    Casus, u no that routine u gave meh? Can I up the reps to about 8-10?

    I want to gain mass, and thats in the strength range of reps.

    Also, can you guyz stop posting pictures of urself shirtless, cause when I read this at skool it looks like gay pr0n.


    k thx.
    no keep it the way it is , its not a true strength routine either, quit being gay and do it
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  19. Post #59
    Gold Member
    Kel|oggs's Avatar
    June 2010
    2,736 Posts
    no keep it the way it is , its not a true strength routine either, quit being gay and do it
    K i'll take ur word for it.

    Protein intake if I'm 141lbs?
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  20. Post #60
    Jah'maaun's Avatar
    December 2009
    1,370 Posts
    K i'll take ur word for it.

    Protein intake if I'm 141lbs?
    height?
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  21. Post #61
    Dennab
    April 2010
    5,256 Posts
    K i'll take ur word for it.

    Protein intake if I'm 141lbs?
    People who take it up the butt would suggest 1g per lb of bw

    I would suggest 1.5g maybe even 2g per lb of bw

    So for you that would be 211g
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  22. Post #62
    shatteredwindow's Avatar
    March 2010
    7,902 Posts
    Awesome, found a nearby gym to go to for the summer. Only $40 a month.
    I think YMCA is that much iirc.
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  23. Post #63
    Gold Member
    Kel|oggs's Avatar
    June 2010
    2,736 Posts
    People who take it up the butt would suggest 1g per lb of bw

    I would suggest 1.5g maybe even 2g per lb of bw

    So for you that would be 211g
    Shiieeet, I'm still trying to lose weight, so the only way I can pull that off is with a tuna/chicken/fish/whey diet.

    Which I'm not to interested in doing, but I will if its 100% necessary. If I can do what perfum can do, and lose about 7-10 lbs, in a little over a month, i'm in.
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  24. Post #64
    AgentBoomstick's Avatar
    August 2010
    2,723 Posts
    I just bought a home gym from this man who was moving out to live with his girlfriend for 600$. The fucking bench alone is worth 500$. It includes:

    -10-65lb Dumbells in increments of 5
    -A bench press with sets of 2 weights from 5-65lbs in increments of 5
    -A leg lift machine
    -A chest fly machine
    -A lat pull down bar
    -A deadlift bar

    I'm so fucking happy right now.
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  25. Post #65
    caaaasus's Avatar
    April 2011
    567 Posts
    Shiieeet, I'm still trying to lose weight, so the only way I can pull that off is with a tuna/chicken/fish/whey diet.

    Which I'm not to interested in doing, but I will if its 100% necessary. If I can do what perfum can do, and lose about 7-10 lbs, in a little over a month, i'm in.
    dont do that
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  26. Post #66
    Gold Member
    Kel|oggs's Avatar
    June 2010
    2,736 Posts
    Tried that routine, went Ok, except I can't do a chin-up to save my life.

    Really felt like I didn't get much of a workout after, hardly broke a sweat.
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  27. Post #67
    caaaasus's Avatar
    April 2011
    567 Posts
    ya because sweat means something goods happening!!!
    dont do perfumlys diet, you seem to be low enough bodyfat to start bulking ( so do that)
    and on SS do as much weight as you can with perfect form
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  28. Post #68
    Carbo's Avatar
    March 2011
    1,206 Posts
    uh i think i broke my back today doing squats and deadlifts
    help
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  29. Post #69
    caaaasus's Avatar
    April 2011
    567 Posts
    this is why dont let you do it on free weights idiot
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  30. Post #70
    Gold Member
    Kel|oggs's Avatar
    June 2010
    2,736 Posts
    ya because sweat means something goods happening!!!
    dont do perfumlys diet, you seem to be low enough bodyfat to start bulking ( so do that)
    and on SS do as much weight as you can with perfect form
    I mean I got no pump, and come on, sweat is a pretty good sign you worked hard.

    FUck I can't pull/chin up.
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  31. Post #71
    caaaasus's Avatar
    April 2011
    567 Posts
    no its not and bulk quit cutting
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  32. Post #72
    Gold Member
    Binsky's Avatar
    April 2009
    3,437 Posts
    not going to upload everyones pics from V2 for the OP? i have progress to post ;_;
    Is there an easy way to go about doing that? I tried doing the reply then copy and paste the OP but since it's a locked thread I can't.
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  33. Post #73
    Gold Member
    Duckie's Avatar
    November 2005
    1,093 Posts
    Hey guys, I've recently started working out (Jan 2011) with my friend. I'm trying to build mass and cut, and we're on a good routine, or so I think, but there's some room for improvement, tell me what you guys think we could change.

    Monday (Arms):
    4x12 Tricep Pulldowns
    4x10 Tricep Dips (with weights)
    3x10 Tricep Dips (whole body suspended thingy)
    3x12 Forearm curls (barbell, behind back)
    4x10 Hammer Curls (dumbbells)
    3 sets of '21' (Barbell,7 reps 90 degrees from the bottom up, 7 reps middle to chin, and 7 from legs to chin)

    Tuesday(Lower Back & Abdomen):

    4x12 Gorilla Press (2 sets in-front of head, 2 sets behind head)
    Far (3x15), Medium (3x15), Close (3x15) Sit-ups/Crunches
    3x12 Lower Back Extensions on Roman Chair (with weights)
    3 sets of Mat back Extensions

    Wednesday(Upper back & Chest):

    4x12 Wide Grip Lat Pulldowns (2 front, 2 back)
    4x12 Bench Press
    4x12 Chest Cable Flys

    Thursday (Legs) :

    3x12 Lunges (dumbbells)
    4x12 Squats
    3x12 Standing Leg Curls
    4x12 Leg Extensions


    I'm currently taking SSN Whey Protein, SSN MRP, and SPS MyoCuts.
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  34. Post #74
    caaaasus's Avatar
    April 2011
    567 Posts
    3 tricep exercises
    3 bicep exercises
    1 deltoid exercise
    2 bodyweight exercises
    1 back
    2 pec
    and 4 leg
    useless sups
    no bi weekly muscular stimuli
    maybe im just expecting to much of people but jesus

    Edited:

    i honestly hope you come back in two weeks and feel the most humanly possible amount of shamefulness
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  35. Post #75
    Gold Member
    Duckie's Avatar
    November 2005
    1,093 Posts
    What
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  36. Post #76
    caaaasus's Avatar
    April 2011
    567 Posts
    your routine is terrible and needs to get completely replaced and also tell me what your diet is like
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  37. Post #77
    Gold Member
    Duckie's Avatar
    November 2005
    1,093 Posts
    Okay, thanks.

    I have your regular protein rich diet, not forgetting your veggies, I almost never eat fast-food, but I can't tell you EXACTLY what I eat, my meals always vary, because I'm Hindu, I don't eat meat on Mondays and Tuesdays, on those days I replace meat with Soya products.
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  38. Post #78
    caaaasus's Avatar
    April 2011
    567 Posts
    can you eat beans and nuts on those days ?they are viable replacements for meat, what about milk? also how many calories and grams of protein and carbs do you eat a day?
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  39. Post #79
    Gold Member
    Duckie's Avatar
    November 2005
    1,093 Posts
    Yeah I can have nuts and beans, I do have milk, but low-fat. I'm not too sure on the calorie intake, but for protein I think around 200-250g.
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  40. Post #80
    caaaasus's Avatar
    April 2011
    567 Posts
    i would like for you to start using www.fitday.com or www.thedailyplate.com or something along the lines of those websites for a couple of days and report back with your average intakes . also if you could try to drink alot of whole milk ( alot is half a gallon to a whole gallon a day)
    and try to eat a multivitamin everyday .
    as for your routine would you be ok with a tri weekly routine?
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