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***The Official WU Dirtbag Weight Room Club*** IBU (you sexy boy)

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Author Topic: ***The Official WU Dirtbag Weight Room Club*** IBU (you sexy boy)  (Read 5006 times)
Keihan
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« Reply #315 on: November 29, 2012, 05:51:12 pm »

dam dude that sucks. if you need it you need it though better to do it now before the problem escalates.

Knee's been hurting for 4 years (ONO)
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between the 3 of them or how ever many where there one of them could of got the gun and pointed it at him and told him to gtfo. Its that simple he would of left no one raped murdered lives saved so on and so forth daugher be eating her captain crunch the next morning
Red Fatality
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« Reply #316 on: November 30, 2012, 08:03:01 pm »

Cool!  Thanks, Red.  Afro

oh **** forgot about this lol I said ill do it so I will. Ill type it up in about a hour or so running to the store get some chicken breast for dinner attempting to make orange chicken  Tongue
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the KR3AT3R
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« Reply #317 on: November 30, 2012, 08:18:31 pm »

Today was my first session in about 3 months.  I gained 6 lhs.  :(
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« Reply #318 on: November 30, 2012, 08:22:57 pm »

I will post a pic of my arms in about 1 week as long as everybody promises not to accuse me of being on roids
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Red Fatality
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« Reply #319 on: November 30, 2012, 11:01:06 pm »

Alright there will be 3 phases and ill separate each phase with 3 different post. BUILD Phase, BULK Phase, BEAST Phase. 6 days on 1 day off.

Equipment: Adjustable Dumbbells, Adjustable Bench (one that can be flat and can be incline), pull up bar(one that you can set up on door is fine).

Supplements(Optional): Whey protein powder, Creatine, Pre workout supp. Fish oil(omega 3s 6s) 

Make sure your protein intake is up. Eat a lot, Drink a lot . Drink lots of water throughout the day. Remember that training alone won't maximize your bodys testosterone production. Your testosterone production will decrease if you don't recover well. Make sure your diet relatively good and make sure you have your rest, it is very important for recovery. On high rep exercises lift big and to failure last 3 reps need to be hard.

Alrighty On to the BUILD Phase Workouts.
« Last Edit: December 01, 2012, 11:15:42 am by R e d » Report Spam   Logged
Red Fatality
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« Reply #320 on: November 30, 2012, 11:41:47 pm »




BUILD PHASE

Alright build phase is 3 weeks. 6 days on 1 day off. Make sure you warm up before each workout.

CHEST/TRIS-Focused on the muscles of your chest and tris, combo of super giant and single sets to create strength and definition.

1.Dumbbell chest presses-This is a single set do 15 reps low weights, right after 12 reps medium weight, then finish with a max set of 8 reps this should be hard use high weights.


2.Incline Dumbell Fly, Incline dumbbell Press This is a super set one exercise after another Start with the Flys 15 reps right after do 15 flys, then 12 reps medium weight for both, then 8 reps on both max weight with a drop set of 8 right after.

For presses just make sure is inclined.

3.Close Grip Press, Partial chest fly, Decline Push up This is a Giant Set 3 exercises right after another. 15 Reps of all 3, then 12 reps of all 3, then max set of 8 on all 3.

On the partial fly basically a flat bench fly but only go down half of the way and back up.

4.Tricep Extension Single set     15 Reps, 12 Reps, 8 Reps 30 second rest another 8 max reps to finish the single set.


5.Tricep Kickback, Tricep Extension This Is a super set right after each other. On the kickbacks make sure you do both arms. 15 reps for both,12 reps for both, 8 reps for both then drop set for both immediately after no rest.
 

6.Tricep dips, In and outs, Super set  60 secs one set for each as many as you can do.





Alright that completes build chest/tris next day is build legs ill have that posted tomorrow. God dam that took forever lmao didn't think it would take that long probaley take like 20 post to do every exercise.
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Keihan
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« Reply #321 on: December 01, 2012, 08:05:13 am »

You guys need to do squats, deadlifts, hang cleans, bench press, and kettlebell workouts.

^ Much more functional strength
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between the 3 of them or how ever many where there one of them could of got the gun and pointed it at him and told him to gtfo. Its that simple he would of left no one raped murdered lives saved so on and so forth daugher be eating her captain crunch the next morning
Holy
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« Reply #322 on: December 04, 2012, 01:21:58 pm »

I bench and squat every week. I only deadlift a couple times a month because it hurts my spine after a set or two. Apparently my form is right too.
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Not a bad idea if "[ Nds ][ /Nds ]" made your text selection into caps.
Red Fatality
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« Reply #323 on: December 04, 2012, 05:08:22 pm »

I do deadlifts with dumbells 50 pounds each hand probaley not as good as using a Olympic bar but my form is terrible when I deadlift with it
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« Reply #324 on: December 04, 2012, 07:36:12 pm »

bench and squat everyday? thats a good formula to get yoked
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Keihan
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« Reply #325 on: December 04, 2012, 08:53:59 pm »

bench and squat everyday? thats a good formula to get yoked

3-4x a week. Don't lift every day. Calisthenics, sprints, circuits, etc. Don't just lift, you silly ****.
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between the 3 of them or how ever many where there one of them could of got the gun and pointed it at him and told him to gtfo. Its that simple he would of left no one raped murdered lives saved so on and so forth daugher be eating her captain crunch the next morning
Permanent Poopface
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Karma: 670
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Clan: vT
Posts: 16039


I'd like to fly but my wings have been so denied


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« Reply #326 on: December 04, 2012, 09:07:52 pm »

calfs,abs and forearms can be worked everyday same with my pen0r
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CitizenSoldier3
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« Reply #327 on: December 05, 2012, 01:09:47 am »

Cant remember the last time I was in a gym/working out (therapy doesnt count). I have the "i want to do something", just wouldnt make it very far until my knee can fully move/bend and support long distances.
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[img ]http://s1132.photobucket.com/user/Autumn200/media/TMNT_zpsd9b272a5.jpg[/img ]

Wise man say, "Forgiveness is divine, but never pay full price for late pizza."
Keihan
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Clan: The Fatal Five
PSN: CRPhobia
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« Reply #328 on: December 05, 2012, 02:39:45 pm »

I've been eating like **** all week. Taking a break from track until January. My coach gave me another chance to rest up and compete in a meet mid-January.


Gonna workout this weekend.
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between the 3 of them or how ever many where there one of them could of got the gun and pointed it at him and told him to gtfo. Its that simple he would of left no one raped murdered lives saved so on and so forth daugher be eating her captain crunch the next morning
Holy
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Clan: HW, LS. Good times..
PSN: "Holykillaz" . My old PSN was "lost" by Sony.
Posts: 1176


Aka Holykilla


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« Reply #329 on: December 10, 2012, 09:39:06 pm »

I could bench 135 x 7 two weeks ago, and today i just did 12!

I could only do 135 twice in August. I'm more of an endurance guy than a power guy, my max hasn't gone up much, but my reps have been increasing a lot lately.
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Not a bad idea if "[ Nds ][ /Nds ]" made your text selection into caps.
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