Workout(bro protein111! 11111 steroids) thread!

[eqholmes]

Monday- Chest/tri's 2hours, 7-9 different lifts 3-5 sets and 4 reps with 3 sets or 8-12 with 5 reps.
Rotating every 5 weeks from low rep to high rep

Tuesday- Bi's/shoulders 90min. 5-7 different lifts once again same with sets reps. Basketball at the my former college with the team 2 hours.

Wednesday- Back 1 hour, 5 different lifts.

Thursday- Legs 2 hours, 7-8 different lifts. Basketball at my college 2hours again.

Friday- Rest

Saturday- full circuit 1hour intense high rep 5-6 different exercises depending on what I felt I didn't work hard enough.

Sunday- basketball at college 2 hours

I'm 6'4 220lbs, intake roughly 140-200 grams of protein daily, also use no-explode/multi vitamins. Drink 100-150 oz's of water daily and take in roughly 3000-3500 cals.

Also no alcohol, it will dehydrate your muscles, which in return will take longer to repair the torn muscles.

[ukaking]

Originally Posted by eqholmes [You must be logged in to view images. Log in or Register.]

Monday- Chest/tri's 2hours, 7-9 different lifts 3-5 sets and 4 reps with 3 sets or 8-12 with 5 reps.
Rotating every 5 weeks from low rep to high rep

Tuesday- Bi's/shoulders 90min. 5-7 different lifts once again same with sets reps. Basketball at the my former college with the team 2 hours.

Wednesday- Back 1 hour, 5 different lifts.

Thursday- Legs 2 hours, 7-8 different lifts. Basketball at my college 2hours again.

Friday- Rest

Saturday- full circuit 1hour intense high rep 5-6 different exercises depending on what I felt I didn't work hard enough.

Sunday- basketball at college 2 hours

I'm 6'4 220lbs, intake roughly 140-200 grams of protein daily, also use no-explode/multi vitamins. Drink 100-150 oz's of water daily and take in roughly 3000-3500 cals.

Also no alcohol, it will dehydrate your muscles, which in return will take longer to repair the torn muscles.

As someone thats been an athelete for as many years as I can recall, I've never seen even the most hardcore lifters workout this long. Havent studies shows you arent getting anything out of it after an hour or so? Im totally not being a troll on this, seriously asking about the benefits you are gaining by putting that many hours in the gym as opposed to the traditional time most bodybuilders and powerlifters put into their workouts?

[Rejuvenation]

*Waits for Shaere to chime in*

[Qaedain]

This is a straight copy/paste from my workout log:

FOUR DAY SPLIT

Tuesday (8/17):
Flat Bench: 5/5/4/4/3 @ 205
Incline DB Press (Hammer): 5/5/5/5/4/4 @ 65
Incline Flyes: 3x8 @ 35
Bicep Curls: 3x5 @ 75

Wed (8/18):
Calf Raise: 3x8 @ 425
*SS* Weighted Situp: 3x8 @ 70
Squats: 6/6/5 @ 255
Hamstring Curl: 3x8 @ 105
*SS* Weighted Leg Raise: 6/6/6 @ 35

Fri (8/20):
Shoulder Press: 8/7/6 @ 110
Hammer Curls: 8/8/8 @ 70
Reverse Wrist Curls: 7/6/5 @ 105
Sitting Rows: 3x8 @ 130
Reverse BB Curl: 3x8 @ 80
Lateral DB Raise: 3x7 @ 25

Sat (8/21):
Chinup: 6/6/6/5 @ BW+10
Dips: 8/8/7 @ BW+60
Deadlift: 2x8 @ 300
Skullcrushers: 7/5/4 @ 70
BB Row: 7/6/5 @ 140

I'm currently on a cutting cycle, which means I'm eating a 40/30/30 diet at about 1800 calories. My bodyfat is somewhere around 15% at 180 pounds, and I'm working towards 9% at 170 pounds. My next bulk cycle I'd like to improve my lean weight up to 180 pounds at 9% fat, and I'll be doing that with another round of 3500 calories/day @ 40/30/30.

As for supplements, it's about 40g of 100% whey protein powder, 2.5g of creatine, 3600mg of Omega-3 and 1+ gallon of water every day. I don't believe in any other form of supplementation, legal or otherwise.

//EDIT: If it isn't clear from my plan, I do bodybuilding, not strength training.

[eqholmes]

Originally Posted by TigerWoods [You must be logged in to view images. Log in or Register.]

Man, if you guys told your gay gym buddies that you play'd EQ, they might not teabag you at your next frat boy party.

Hello Mr.Troll, I’ll indulge you, much as I guess you indulge yourself in a pint of Ben & Jerrys triple chocolate covered cock a day. If you lack the understanding of that, I'm saying that you’re probably just a jealous fat bastard and so you try to put people down that are better than you. Only teabagin that would be going on is when I dunked it on you fat pale ass. I also doubt you lack the understanding of that statement. Thank you come again.

[Rellika]

Originally Posted by eqholmes [You must be logged in to view images. Log in or Register.]

Hello Mr.Troll, I’ll indulge you, much as I guess you indulge yourself in a pint of Ben & Jerrys triple chocolate covered cock a day. If you lack the understanding of that, I'm saying that you’re probably just a jealous fat bastard and so you try to put people down that are better than you. Only teabagin that would be going on is when I dunked it on you fat pale ass. I also doubt you lack the understanding of that statement. Thank you come again.

QFT

[TigerWoods]

I wish EqHolmes would send me a video of himself pulling an airplane with the bulging biceps in his penis.

[Lill-Leif]

ukaking: you are correct, after about 45-60min of weight training the cortisol lvls begins to rise to lvls that will break down your muscles which contradicts the purpose of the workout.

[Rellika]

Originally Posted by Lill-Leif [You must be logged in to view images. Log in or Register.]

ukaking: you are correct, after about 45-60min of weight training the cortisol lvls begins to rise to lvls that will break down your muscles which contradicts the purpose of the workout.

Quoted for Wrong

This only happens if you train like a moron and don't intake a proper amount of carbs prior to working out, as well as stay hydrated throughout your routines. It also depends on what kind of weight training your doing, the rest in between, and the intensity.

Cortisol is released when the body has run low on calorie stores to fascilitate the breakdown of fat and muscle into amino acids to be used as energy. So when you deplete yourself with a retarded diet and inproper training techniques like so many people do this is a very possible outcome.

This is a big reason why the recommended time to drink a protein shake or eat a high protein meal is shortly before a workout, or up to an hour after to combat the affects of cortisol and feed the muscles you just raped.

[Straif]

Let me first start by saying I was REALLY hesitant to get into this post.

There is a lot of masturbatory talk on the internet on the subject of fitness. The anonymity of the internet turns everyone into an expert. I'm not knocking anyone here, but I want to remind people that when it comes to physical conditioning, you need to know why you do it.

I work predominantly with people who use their fitness for their sport / work. (i.e. Fighters, First Responders, Military Personnel, etc.) Each person is his or her own entity. Their training is specific to the individual.

Without doing a face to face evaluation to know a person's work capacity and current level of fitness, there's no way I (or ANYONE) can give you solid advice like "Do A, B, C and you'll be swole son".

I want to stress a couple of points in general.
1) Have a goal. An obtainable one. If you don't know "why" you're training than you're wasting your time.
2) You can't out-work a shitty diet. Fix it if it's broke
3) Your training needs to be yours and yours alone. Don't follow another person's plan.
4) Recovery is equally (if not more) important as training itself.

The most important thing you can do is be honest with yourself. Brutally honest. Training is not one size fits all. Someone who trains to be a competitive bodybuilder isn't going to be doing the same training as someone competing competitively in Brazilian Jiu-Jitsu. Track your progress. Embrace what works and get rid of what doesn't. If you stagnate or plateau, you'll have a log of everything you need to know in front of you and can adjust your training accordingly.

Also: Be skeptical of ANYONE who gives you advice. (Including myself right now). Take it with a grain of salt.
Crossfit is an interesting program. It gets people up off the couch and out of the house. But it isn't an end all be all. P90x falls into the same category.

If maintaining a physique in attempt to increase your chances at getting laid or whatever, than by all means. If your like me and other like-minded individuals who have to worry about getting caught in a choke, carrying a causlty, or having someone throwing fists at you with bad intentions. Fitness takes on another meaning.

Be honest, Be diligent, and work hard. You won't miss your mark.