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About This Club

In this club, you can post about a variety of physical improvement methods, mainly focusing on working out at the gym, doing cardio, etc. Things like progress pics, maxes at the gym, overall workout routines, or even diets are main topics in this club. To be invited to the club, PM me on the Forums or on Discord Ozzy#6576. To start a topic, simply go to 1 of the 3 subforums and post a topic. If you want to make a request for a new topic name (one thats not the main 3), feel free to PM me.
  1. What's new in this club
  2. You are smaller than me, weaker than me and like I said smaller than me. I am a freak of nature, I should simply step on the IFBB Pro Stage and compete with how big I am. You little fellas would kill to look at the diesel machine that is 'Mason Ford/Brody/Black Air Force Ones/Mike Tython/Mason Hasbulla Ford'. I'm the best ever.
  3. I got into lifting and working out around a year ago when I joined my highschools football team. I just want to share some strength goals I have and the PRs I have right now. Any tips for diets or bulking would be nice. I'm 6'1 178lbs for reference. These goals are for beginning of February goals. Front Squat: 205 Goal - 270+ Bench: 195 Goal - 250+ Deadlift: (I hate deadlift) Power clean: 215 Goal - 250+ Back Squat: 200~ Goal - 315+ Diet: For Breakfast: Haven't been sticking to the regular but I would put peanut butter and jelly on some toast for that with maybe a banana. For lunch: Lately I've been eating eggs with cheese meat and some other things. I haven't paid to much attention to it. Probably around 500 - 800 calories. I make it with 4 eggs with roughly two cups of ground beef. For dinner: It fluctuates a lot so there is no normal. Though it is roughly 800 - 900 calories. My overall goal is to get stronger and be bigger.
  4. Good evening all. As a skinny person by nature, bulking has always been quite difficult for me, However, I think I have finally found a good solution. Every day I drink a protein shake, I don't typically measure out my amounts but today I did. Here it is: Milk 240 Calories Yogurt 70 Calories Peanut Butter 200 Protein Powder 160 Hemp Seed 180 Oats 150 This typically puts me at around 800-1000 calories on top of my 3-4 meals I eat. If any of you are struggling with bulking I would recommend starting with something like this. I'm posting this here to ask, 1) Do these numbers look accurate/normal? 2) What are your guys' bulking (even cutting) regiments/hacks. Would love to see them!
  5. I take two scoops of plant based protein after every workout with milk and a couple of other things for bulking (peanut butter, bananas, etc.) Thinking of doubling this to two every day since I'm trying to bulk right now. For pre workout, I usually drink a cup of black coffee, and listen to the doom soundtrack while lifting. I also read old text messages from when we were still together.
  6. Fuck this guy, best protein for flavor is Syntha 6. Best protein for value is anything by Optimum Nutrition Best pre-workout is black coffee, fuck all the other stupid brands that have an unknown blend of god knows what
  7. Gooood afternoon everyone! I just got an email from my favorite pre-workout company that their sale ends today as a part of Prime Day and it inspired me to make this post. I’m going to share what I’m taking and the frequency and everyone should feel welcome to do the same or ask any questions! So at the moment I’m taking two protein shakes, creatine, and pre-workout. First Protein Shake: M Drive : Start https://a.co/d/i70ykMu This is usually taken around 2:30-3:30 when I start to get a little hungry again after lunch. It’s more of a health and energy focused protein shake than building muscle and mass. Was a gift from a co-worker that I’ll utilize until it’s gone but probably won’t buy again. Pre-Workout: Gorilla Mode by Gorilla Mind https://gorillamind.com/products/gorilla-mode By FAR the best pre-workout I have ever used. The flavors are great, the energy is fantastic, and no fire ants crawling on my skin. I know a small subset of people like the itch that beta-alanine gives but I definitely did not. A really pure boost of energy with creatine to boot. The flavors are amazing, the energy and boost it gives are amazing. Cannot recommend it enough. THEIR SALE ENDS TODAY SO IF YOURE IN THE MARKET FOR PRE, BUY SOME!! Creatine: Optimum Nutrition - Micronized Creatine https://a.co/d/cb9diLE Real bog standard creatine that gets the job done. I prefer unflavored cause I want to taste the protein powder and milk. Helps with muscle building and recovery. I take this only with my second protein shake. Second Protein Shake: Muscletech - Nitrotech (Cookies n Cream) https://a.co/d/f9eHMBr Great taste, easy to mix, and perfect for a lean protein powder. Did my reach on lean protein powders that still provide enough juice to continue to drive strength and muscle gain. Definitely recommend if you’re looking for a good protein powder that is on the low end of calories and carbs. I drink it with 2% milk. Again, if anyone has questions or wants to post their own supplement choices, feel free!
  8. Fuck doing that for 4 sets of 10 i think a pr set for me would be 8 max, u a big boy
  9. Ay good solid reps in, I just started doing these again and im at 135 for 4 x 10
  10. Overhead press set, hoping to be able to ohp 2 plates in a few months. If you are planning on doing overhead press do not wear shoes that lift your toes (basically any shoe designed for running) as it makes you relatively unstable, i didn't care at the time because i am generally a massive retard when i am in the gym and don't care about my safety and this was a relatively easy set but you should avoid these types of shoes generally if you are doing anything with weight on you.
  11. I do this everyday Twice Squats - 25 reps Forward Lunges - 10 reps (each leg) Side Lunges - 10 reps (each leg) Leg Raises - 10 reps Crunches - 15 reps Russian Twists - 20 reps (each side) Rainbow Kicks - 10 reps (each leg) Bicycles - 30 seconds Squats - 25 reps Plank (until fail) (Repeat) just to let yall know what i do my goal is so look more feminine from these workouts and it shows good results also fuck anyone who said "Gabeisfat"
  12. guess these are public now
  13. fuck it i'll unhide these
  14. Currently have my days split into 5; Deadlift/cardio day: decide if i am lifting heavy or light, then change my mind if i chose light anyway because heavy is the way to go, do 8-10 sets, if I am going for a PR it will be on the third set (2nd working set) then jump on the boring ass treadmill and do some sort of run (up to 2.4k because anything more than that is bind bendingly boring, did a sprint last time, started slow and just gradually turned it up to 20kph and held there for 30 seconds and proceeded to hit the emergency stop and almost die) cause the army needs me to not suck at running for some reason Pull day: start with lat pulldowns/pull ups for 5-8 sets pendlay/barbell rows for 5-8 sets cable row for 5-8 sets t-bar rows for 3-8 sets shrugs if i get bored, sets are random preacher curls for 5 sets of high volume low weight Push day: either bench or overhead press, I won't do both on the same day as whichever i do second won't be good as my shoulders and triceps are already tired so it alternates. 1 warmup then straight onto heavy working sets pec-fly and rear delt machine, 5-8 sets on each tricep pushdowns press ups if i have any tricep use left either light weight high volume dumbell overhead or kettlebell swings Leg day: many squats many leg press isolation machines, quads, hamstrings and calves Rest day: most peoples favourite day, apart from me because it isn't actually rest day its another fuckin cardio day, i will either do some tabbing or a run ontop of all this I have to fit in an additional 2 runs to maintain my fitness, very cringe
  15. Hello everyone! Sunshine and heat means a goal transition from pure mass gain and strength > strength and cutting. I’ll be detailing my new split but first I want to address something about cutting and fat loss. The is NO way to target fat loss nor induce it without being in a caloric deficit. Here’s a quick list on how to “lose” fat: 1) Caloric deficit - burn more calories than you consume. Unless you are eating next to nothing (mad unhealthy) this requires some form of extended or high intensity exercise. 2) Build muscle - building enough muscle will eventually give shape and aesthetic to the fat. The fat will still be there* (see #3) but the muscle will shine through if built enough. You ever see 300 pound NFL players with abs? It’s cause they’ve worked their core extremely hard that it shows through their fat. 3) Combination of 1 & 2 - the absolute best way. Monitor and be disciplined in your diet + regular, high intensity muscle-building exercise. This is the tried and true method. There isn’t a secret sauce or shortcut, but If there’s anything close, it’s this. I start every workout with 5 minutes on the stationary bike just to get the blood flowing. So let’s get into it: Monday - Push Day Dumbbell Press: 3x6 @ 70% of BARBELL BENCH MAX Include Dumbbell Press: 3x8 @ 70% of BARBELL INCLINE BENCH MAX Pec Fly Machine: 3x10 @ 150 Tricep Pushdown: 3x12 @ 57.5 SUPERSET Reverse Grip Tricep Pulldowns : 3x12 @ 37.5 Dips Machine: 3x10 @ 150 Abs: 20 crunches, 10 toe touches, 10 leg raises, and 20 medicine ball trunk twists. 3 sets. Tuesday - Leg Day Back Squats: 3x8 @ 225 Leg Press with high feet: 3x8 @ 4 plates a side SUPERSET Calf Raises: 3x15 Leg Extensions: 3x10 @ 100 Leg Curls: 3x10 at 85 Same abs as Monday Wednesday - Pull Day Chin-ups: 3x10 Cable Rows: 3x10 @ 145 Straight Arm Lat Pulldown: 3x12 @ 50 Single Arm DB Row: 3x8 (each arm) @ 50 Reverse Flies: 3x10 @ I don’t remember Incline DB Curl: 3x10 @ 30 Reverse Curls w/ez Bar Bar: 3x10 @ 35 Abs Thursday - Rest Day Friday - Arms Shoulder Press: 3x8 @ 105 Dips: 3x10 @ body weight DB Front Delt Raises: 3x10 @ 15 Preacher Curls: 3x8 @ 60 DB Lateral Raises: 3x10 @ 15 Abs but add Planks @ 1 minute Saturday/Sunday - Depends on Schedule but Cardio Stationary Bike: 5 minutes @ 10 resistance Treadmill: 15 minutes @ 15 incline and 3.5 speed Treadmill: 5 minutes @ flat and 7 speed Treadmill: 1 minute @ flat and 15 speed. Abs with planks Stretch Way too early conclusion: helping me reach my goals. I can see my strength continuing to grow and at the same time I’m losing weight and fat. The change in workouts is moreso to keep my muscles on their toes and to prevent burnout. The diet is what’s really key in the fat loss. Maintaining a high protein intake whilst keeping calories to ≈2000-2250. Two lean, whey protein shakes a day has helped tremendously. I also do take a scoop of creatine with my post-workout shake that’s 5g’s.
  16. Tabbing is an army term and basically just means a mix of running and fast walking, usually with weight to get to wherever you need to be. from to Can't see contours properly because strava maps are retarded but there should be 17 there, if you understand maps, you understand why 2.5k (1.25 up 1.25 down) took 24 mins in this area.
  17. Figured i'd kick off by showing some deadlift progress, between the two videos was about 7 months of no lifting due to lockdowns. then to 4 plates with ease progress i guess
  18. Progress is one of the biggest motivators towards continuing lifting or weight loss. Simply posting how much weight you have lost, how you did it, how much more you lift, or even progress pics are all welcome in this subtopic.
  19. Everyone loves food, but moderation to eating is key. In this subtopic, post your diets, any questions you have about dieting, food, nutrition, regardless if your vegan, vegetarian, pescatarian, etc. Example: (High protein diet, no calorie count) Breakfast: 3 Hardboiled eggs, a few bacon strips, cheesy broccoli and some milk. After Workout Shake: Simple protein shake Lunch: Breaded cod fish, 1 hardboiled egg, 4 oz of pasta (shells) Dinner: Steak or Chicken, rice, and peas. Snacks throughout the day: Cup of macaroni and cheese Yogurt Almonds
  20. This sub-forum will strictly be related to workout routines in the gym. Feel free to critique or ask questions about anyones routine. To post, simply make a topic in this subforum. Example: (one of my older workouts) Mondays - Upper body (chest, abs and arms) 30-45 mins 10 minutes cardio 3 x 30 Push Ups 3 sets of 10 reps on bench (160 lbs, up by 5 every week until failure around 10 reps) 3 sets of pushdowns 8-12 reps (triceps) (40 lbs) 1 set of sit ups until failure 3 sets of 10 reps barbell curls (65 lbs) 3 sets of 8 reps skull crushers (20 lbs) End with ab wheel. Wednesdays - Upper Body (Chest, Shoulder and Back) - 45 mins - 1 hour 10 minutes cardio (bike) 3 sets of 10 reps on bench (160 lbs, up by 5 every week until failure around 10 reps) 3 sets of seated dumbbell shoulder press (30 lbs) 2 sets of 5 x 5 deadlift (250lbs) Wide Grip pull ups until failure 2 sets of Push ups 10 w/ Rows (dumbbells) for 10 reps (25 lbs) Fridays - L e g D a y (longer break in between exercises) 1 hour - 1 hour 15mins 15 minutes cardio (bike) Squats (200 lbs) Sled Leg press (350 lbs x 10 reps) 3 sets Reverse Lunges with dumbbells in hand (50 lbs each) (8 reps) 2 sets Bulgarian lunges (foot rested a foot above the ground) - no weight 12 reps 3 sets Calf raises (40 pound dumbbells) 12 reps 3 sets
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