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Author Topic: Bodybuilding Thread!!  (Read 46551 times)

THE_ROE_SLINGER

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Re: Bodybuilding Thread!!
« Reply #180 on: August 21, 2006, 10:41:26 PM »

yes I will pay you next time I see you, But I need give you 2 , two ozers, and I tied all my gear lol
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DMW

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Re: Bodybuilding Thread!!
« Reply #181 on: August 22, 2006, 07:31:49 PM »

OK so I figured that maybe it was about time that we post up some new workouts.  Perhaps ones that we are doing now.  This could be a great help to some viewing this thread!! 
  So I will start with the Arm workout.  This one has helped me get my stubborn arms going again.  I think that I may stick around this type off routine for a bit now, and just change up the exercises! ;)
  It goes like this.
Barbell Curls.  2 light warm-up sets.  Just the bar. (Olympic bar).  Then add weight so you get 7 -8 reps first set.  5-6 reps second set, 3-4 reps 3rd set, and 2-3 reps 4th set.
 Then on to triceps, Cable tricep extensions.  2 light warm-up sets.  Then 4 sets with increasing weight and descending reps following the same rep count as the Barbell curls. 
 When completed, right back to Biceps with one arm preacher dumbell curls.  Again increasing weight, descending reps.
  Next, right back to triceps with Skull crushers.  Same deal with them, increasing weight decreasing reps.
  You see a pattern?  You guessed it, back to Biceps.  I finish biceps with seated alternate dumbell curls.  But with this I don't totally follow the increasing weight decreasing reps.  I want to get a weight where I can do 6-8 reps for each of 4 sets. This may mean dropping weight at this point as the Bi's are almost done at this point.
 Then I finish tri's with single arm overhead dumbell extensions, again, wanting to get at least 6-8 reps per set. 
 This arm workout has worked very well for for me over the last 6 weeks or so.  I hope that it may help out anyone that wants to give it a try. 
  One other thing, don't spend anytime in between going from Bi's to tri's.  When finished one exercise, get right on to the next one.  The workout should take around 35-45 mins.  Good luck guys.  Now lets get a couple more up there, I know Rick and Eddie have some great workouts.  Feel free to post up what you have. ;) :)
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Fish Assassin

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Re: Bodybuilding Thread!!
« Reply #182 on: August 22, 2006, 09:33:13 PM »

What are Skull Crushers ?
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bbronswyk2000

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Re: Bodybuilding Thread!!
« Reply #183 on: August 22, 2006, 10:26:40 PM »

What are Skull Crushers ?

Using an EZ-Curl bar you lay on a flat bench. You extend the bar above the head and lower it down just behind your head and back up. I like to burn it out at the end with some CGBP. Also I must say it is one of my stronger exercises. I can do a 45lb plate on each side as well as adding maybe 10-15lbs more a side. This is not an easy exercise either.

Here is my current routine

Day 1: Chest + Shoulders + Triceps
 
Exercise            Sets         Reps
Incline Dumbbell Press           4         4,8.12,12+
Smith Machine Flat Bench Press   4         4,8,12,16+
Cable Crossover         3         10,10,12^
Seated Overhead Dumbbell Press**   3         12,12,12
Alternate Front Dumbbell Raises**   3         12,12,12
Dumbbell Lateral Raises**      3         12,12,12
Reverse Pec Deck Flye         3         10,10,12^
Triceps Dip             4         8,8,10,12^
Machine Overhead Extension      3         10,10,12^


Day 2: Back + Biceps

Exercise            Sets         Reps
Front Pulldown            4         8,8,10,12^
T-Bar Row            3         8,8,10^
Reverse Grip Bentover Barbell Row   3         10,10,12^
Close Grip Seated Cable Row      3         10,10,12^
Alternating Dumbbell Curl      3         8,8,10^
Machine Preacher Curl         3         10,10,12^
Standing EZ Curl 21’s         2         21,21


Day 4: Chest + Shoulders + Triceps

Exercise            Sets         Reps
Decline Barbell Press         4         4,8,12,16+
Flat Bench Dumbbell Press      4         4,8,10,12+
Smith Machine Incline Press      4         4,8,10,12+
Flat Bench Dumbbell Flye      3         10,10,12^
Bent Over Dumbbell Lateral Raise   3         10,10,12^
Front Cable Raise         3         10,10,12^
Machine Lateral raise         3         10,10,12^
Lying Triceps Extension         3         8,8,10^
Overhead Rope Extension^^      3         10,10,12^
Rope Pressdown         3         10,10,12^


Day 5: Legs + Biceps

Exercise            Sets         Reps
Leg Press            4         8,8,10,12^
Hack Squat            3         10,10,12^
Alternating Lunge         3         10 each side
Leg Extension            3         12,12,15^
Lying Leg Curl            3         8,8,10^
Standing Calf Raise         4         12,12,12,12
Standing Cable Curl         4         8,8,10,12^
One Arm Dumbbell Preacher Curl   3         8,8,10^
Two Arm High Cable Curl      3         10,10,12^
^Drop weight slightly on last set and rep to failure ^^ Do these as superset *** Do as tri superset with same dumbbells + Choose heavy weight with which you can barely get 4 reps than reduce each set, rest 2 mins after first set than down 40secs thereafter


I will make another post with my cardio plan and another following with my meal plan
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bbronswyk2000

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Re: Bodybuilding Thread!!
« Reply #184 on: August 22, 2006, 10:28:02 PM »

Meal Plan

Sunday

Meal 1 – 1 cup cottage cheese, 2 cups cooked oatmeal
Meal 2 – 1 medium chicken breast, 2 cups carrots
Meal 3 – Whey Protein Shake
Meal 4 – 6 slices deli turkey, 3 cups chopped lettuce, 2 tbsp dressing
Meal 5 – Round steak, 2-3 cups yams

Monday

Meal 1 – Half container of scrambled egg whites, 2 English muffins with jam
Meal 2 – 1 turkey breast, 1 rounded cup pasta
Meal 3 – 1 Cup cottage cheese, 1 medium cantaloupe or 3 kiwis
Meal 4 -  Round Steak, 2 cups yams
Meal 5 – Whey Protein

Tuesday

Meal 1 – Half container of scrambled egg whites, 2 English muffins with jam
Meal 2 – 1 turkey breast, 1 rounded cup pasta
Meal 3 – 1 Cup cottage cheese, 1 medium cantaloupe or 3 kiwis
Meal 4 -  Round Steak, 2 cups yams
Meal 5 – Whey Protein

Wednesday

Meal 1 – 1 cup cottage cheese, 2 cups cooked oatmeal
Meal 2 – 1 medium chicken breast, 2 cups carrots
Meal 3 – Whey Protein Shake
Meal 4 – 6 slices deli turkey, 3 cups chopped lettuce, 2 tbsp dressing
Meal 5 – Round steak, 2-3 cups yams

Thursday

Meal 1 – Half container of scrambled egg whites, 2 English muffins with jam
Meal 2 – 1 turkey breast, 1 rounded cup pasta
Meal 3 – 1 Cup cottage cheese, 1 medium cantaloupe or 3 kiwis
Meal 4 -  Round Steak, 2 cups yams
Meal 5 – Whey Protein

Friday

Meal 1 – Half container of scrambled egg whites, 1 bowl granola
Meal 2 – Whey Protein, 1 small bagel
Meal 3 – 6 slices turkey deli, 3 slices whole grain bread
Meal 4 – Whey Protein, 2 small bananas
Meal 5 – Round steak, medium yam, 2 cups carrots

Saturday

Meal 1 – 1 cup cottage cheese, 2 cups cooked oatmeal
Meal 2 – 1 medium chicken breast, 2 cups carrots
Meal 3 – Whey Protein Shake
Meal 4 – 6 slices deli turkey, 3 cups chopped lettuce, 2 tbsp dressing
Meal 5 – Round steak, 2-3 cups yams
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bbronswyk2000

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Re: Bodybuilding Thread!!
« Reply #185 on: August 22, 2006, 10:29:44 PM »

Cardio and Abs

Training Split

Day      Bodyparts Trained         Cardio         Abs
1      Chest, shoulders, triceps      30mins   ^      Yes
2      Back, Biceps                30mins         
3      None                     60mins            Yes
4.      Chest, Shoulders, Triceps          30mins         
5.      Legs, Biceps                30mins*      
6.      None                     60mins            Yes
7.      Rest


·   Postworkout Light & Easy

Abs Workout

Exercise         Sets         Reps
Reverse Crunch      3         12-15*
Decline Crunch      3         12*
Oblique Crunch      3         15per side
Floor Crunch         3         12-15*

·   Or do as many reps as you can if you can’t do 15.
·   Add two more reps on Day 3 and four more on Day 6


Cardio HIIT

Mins
0-5  Warmup
5-6  Moderate
6-7 High
7-9  Moderate
9-10 Very high
10-12  Moderste
12-13 High
13-15 Moderate
15-16 Very high
16-18 Moderate
18-19 High
19-21 Moderate
21-22 Very high
22-24 Moderate
24-25 High
25-27 Moderate
27-30 Cool down

I do the HIIT 3x per week

Just toning up a bit right now.
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Fish Assassin

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Re: Bodybuilding Thread!!
« Reply #186 on: August 22, 2006, 11:01:07 PM »

Interesting routine. Thanks for the info
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TrophyHunter

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Re: Bodybuilding Thread!!
« Reply #187 on: August 23, 2006, 01:22:07 PM »

this is my routine for the next two weeks as my body recovers from the show.......................

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TrophyHunter

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Re: Bodybuilding Thread!!
« Reply #188 on: August 23, 2006, 01:22:36 PM »

and this is my diet

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Fish Assassin

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Re: Bodybuilding Thread!!
« Reply #189 on: August 23, 2006, 02:06:50 PM »

this is my routine for the next two weeks as my body recovers from the show.......................



With that body, it's no wonder you finished fourth ;) :)
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TrophyHunter

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Re: Bodybuilding Thread!!
« Reply #190 on: August 23, 2006, 02:27:01 PM »



thats the only pic I have so far, from backstage
I will post some stage pics when I get my hands on them
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...oooO..............
...(....).....Oooo...
....\..(.......(...)....
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DMW

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Re: Bodybuilding Thread!!
« Reply #191 on: August 23, 2006, 06:11:57 PM »

K Ricky, how about a workout to show us how you got the freaky bronze whatever you call it!! ;D ;D
« Last Edit: August 23, 2006, 06:13:57 PM by Big Steel »
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THE_ROE_SLINGER

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Re: Bodybuilding Thread!!
« Reply #192 on: August 23, 2006, 09:45:33 PM »

wow you look scary :P,
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TrophyHunter

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Re: Bodybuilding Thread!!
« Reply #193 on: August 24, 2006, 02:40:48 PM »

For those who are interested there is a new board in BC for bodybuilders and anyone that likes to lead a healthy lifestyle.. all those on this board are more than welcome to join.. I will post the link and you can take it from there.. it is sure to be a very valuble site for any gym related questions.. I expect to see a few die hards from this site on there soon lol

http://musclebc.proboards79.com/index.cgi
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...oooO..............
...(....).....Oooo...
....\..(.......(...)....
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....... HERE..........


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drift

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Re: Bodybuilding Thread!!
« Reply #194 on: August 24, 2006, 11:52:49 PM »

Great job in the contest.Enjoy your downtime and thanks for the link!
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