i have a hard time seeing as i have no minorities to throw around please help

Jeebus, I thought society had made a little bit of progress in the last couple of decades.

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One thousand monkies on one thousand typewriters would eventually write what Bloodsage said;
When did racism become funny?

Jeebus, I thought society had made a little bit of progress in the last couple of decades.

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Racism is always funny, cracker.

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Rockstar games presents; Stalwart Steve;
To make your upper body big you have to eat lots of chocolate and drink lots of pop.

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What am I doing wrong man?!

I'd like to know Faz's full workout and diet regime. Mine works, but it's too slow. I want to do more, but online guides are crap.

Max strength:
Bench press 2x1
Pec flyes x1
Bent over rows 2x1
One arm rows x1
Lat pulldown x1
Straightarm pulldown x1
Speed:
Bench press 2x5
Pec flyes x5
Bent over rows 2x5
One arm rows x5
Lat pulldown x5
Straightarm pulldown x5
Power:
Bench press 2x5
Pec flyes x5
Bent over rows 2x5
One arm rows x5
Lat pulldown x5
Straightarm pulldown x5

- Gymnastics:

Back tuck x5
Front tuck x5
Round off layout x5

- Calisthenics:

Jump squats 2x5
Jump squats x20

- Hypertrophy:

Circuit one
Ab machine 3x10
Ab machine (obliques) 3x10
Circuit two
Rotary torso 3x10
Circuit three
Saxon side bends 3x10
Hyperextensions 3x10
Circuit four
Neck curls 3x10
Neck extensions 3x10

- Stretching

Day two
- Walking 30 minutes before breakfast
- Weight training:

Max strength:
Overhead tricep extension x1
Tricep pushdown x1
Concentration curl x1
Hammer curl x1
Speed:
Overhead tricep extension x5
Concentration curl x5
Hammer curl x5
Power:
Overhead tricep extension x5
Tricep pushdown x5
Concentration curl x5
Hammer curl x5

- Gymnastics:

Aerial 2x5

- Roadwork

Sprints x5
Running

- Hypertrophy:

Circuit one
Bench press 3x10
Bent over row 3x10
Circuit two
Pec flyes 3x10
Lat pulldown 3x10
Circuit three
Incline flyes 3x10
Straightarm pulldown 3x10
Circuit four
Cable flyes 3x10
One arm rows 3x10

- Stretching

Day three
- Walking 30 minutes before breakfast
- Weight training:

Max strength:
Squat 2x1
Deadlift 2x1
Standing leg curls 2x1
Speed:
Jump squats 2x5
Power:
Squat 2x5
Deadlift 2x5
Clean and jerk 2x3
Snatch 2x3
Standing leg curls x5
Leg extension x5
Standing calf raises x5

- Gymnastics:

Back handsprings x5
Front handsprings x5
Back handspring to back tuck x5
Front handspring to front tuck x5

- Calisthenics:

Crunches 1x
Hanging leg raises 1x

- Roadwork

Sprints x5
Running

- Hypertrophy:

Circuit one
Overhead tricep extensions 3x10
Concentration curls 3x10
Circuit two
Tricep pushdown 3x10
Hammer curls 3x10
Circuit three
Wide tricep pushdown 3x10
Preacher curls 3x10
Circuit four
Narrow tricep pushdown 3x10
Narrow barbell curl 3x10

- Stretching

Day four
- Walking 30 minutes before breakfast
- Weight training:

Max strength:
Shoulder press 2x1
Front raise x1
Lateral raise x1
Speed:
Shoulder press 2x5
Upright rows 2x5
Front raise x5
Lateral raise x5
Power:
Shoulder press 2x5
Upright rows 2x5
Barbell shrugs x5
Front raise x5
Lateral raise x5

- Gymnastics:

Sideflip x5
Dive roll x5

- Calisthenics:

One arm push ups 1x
Jump push ups 2x5
Jump push ups 1x
Chin ups 1x
Pull ups 1x

- Hypertrophy:

Circuit one
Squats 5x10
Standing leg curls 5x10
Circuit two
Deadlifts 3x10
Leg press 3x10
Circuit three
Leg extension 3x10
Leg curl 3x10
Circuit four
Standing calf raises 5x10
Calf presses wide 5x10
Calf presses narrow 5x10

- Stretching

Day five
- Walking 30 mintues before breakfast
- Weight training:

Speed:
Ab machine 2x5
Ab machine (obliques) 2x5
Rotary torso 2x5
Bar rotation 2x5
Power:
Ab machine 2x5
Ab machine (obliques) 2x5
Rotary torso 2x5
Bar rotation 2x5
Saxon side bends x5

- Calisthenics:

One arm push ups 1x
Jump push ups 2x5
Jump push ups 1x
Chin ups 1x
Pull ups 1x

- Hypertrophy:

Circuit one
Dumbell shoulder press 3x10
Dumbell shrugs 3x10
Circuit two
Front raises 3x10
Lateral raises 3x10
Circuit three
Reverse flyes 3x10
Upright rows 3x10
Circuit four
Barbell shrugs 3x10
Circuit five
Inner rotations 3x10
Outer rotations 3x10

- Stretching

Brazilian Jiu Jitsu on Monday/Wednesday/Friday, switching to MMA soon. My diet is basically anything except fast food, stuff with trans-fat, and stuff with carbs of a higher GI than starch (besides post-workout shake)

Stalwart Steve fucked around with this message on 06-03-2007 at 11:59 AM.

Thanks for this. I'll give it a try, though will ease into it over a week or two otherwise I'd do myself an injury.

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Mortious had this to say about dark elf butts:
Wow, I currently only do 1/4 of that, haha, no wonder it's going slow.

Thanks for this. I'll give it a try, though will ease into it over a week or two otherwise I'd do myself an injury.

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Will you take pictures of yourself, then, too?

Because if that is the case, it seems like all that stuff would take maybe ten minutes to do x_x Or am I just reading it incorrectly?

Also, how many hours do you work Faz?

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Led said:
When you say something like 'bench press 2x1', does that mean you only do two benchpress thingies and that is it for the whole day?

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Toning is low weight and high rep. Muscle building is high weight low rep.

What supplements do you take? Currently I only have protein shakes (blowjob jokes inc lolol) and never went into those faddy amino acid pills and stuff, but I'm interested in knowing what you take.

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Stalwart Steve stopped staring at Deedlit long enough to write:
To make your upper body big you have to eat lots of chocolate and drink lots of pop.

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but I already do this and I'm not seeing much improvement. I want to lift boulders, not crush seats.

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Led painfully thought these words up:
When you say something like 'bench press 2x1', does that mean you only do two benchpress thingies and that is it for the whole day?

Because if that is the case, it seems like all that stuff would take maybe ten minutes to do x_x Or am I just reading it incorrectly?

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That's right haha, and factoring in loading weight and warming up and so forth, that "weight training" portion takes about 25-30 minutes. The rest of the day is more substantial, but you only need to lift something a few times to actually have strength gains.

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Delidgamond spewed forth this undeniable truth:
30 minutes of walking everyday to add onto that routine. And his routine takes about 25 minutes to do if you think about it.

Also, how many hours do you work Faz?

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Actually the routine takes at least 2 hours, and I don't work - I'm taking 18 credits of classes currently

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Mortious had this to say about Matthew Broderick:
Toning is low weight and high rep. Muscle building is high weight low rep.

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No haha, low weight and high rep lifting will merely burn more calories, meaning you'll lose fat. Here is my version of this succint statement:

Muscle building is any work that will damage muscle fibers but will not surpass caloric intake and rest. Toning is any work that will catabolize fat. Strength building is any work that will produce maximal muscle tension with little exhaustion.

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Mortious attempted to be funny by writing:
Oh, one more question for Faz:

What supplements do you take? Currently I only have protein shakes (blowjob jokes inc lolol) and never went into those faddy amino acid pills and stuff, but I'm interested in knowing what you take.

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Just whey right now, I don't really buy into lots of supplements. There are some that often have provable effects, like creatine and good old steroids, but on the whole supplementation is a load of shit. Here are the supplements that matter: (hint - about half of them are illegal in Western civilization)

Whey (if only for convenience)
Most forms of creatine
Various forms of testosterone (winstrol, stanozolol, etc)
Insulin
HGH

Diet can easily take care of things like fatty acids and vitamins and all that crap - supplements such as AnimalPak and the hundreds of fat/mineral tablets are worthless. Whey protein is mostly useful when you are on a low calorie diet, but usually if you are trying to gain weight you automatically get enough protein anyway.

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Maradon!'s unholy Backstreet Boys obsession manifested in:
I want to know more about your diet so I can tell myself I'm going to stick to it but ultimately forget all about it and continue eating whatever I want.

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I have nothing in particular planned because I don't usually put up for that shit, but I usually follow these rules:

1. No fast food (even subway)
2. No microwavable crap
3. No trans-fat
4. Limited saturated fat - maybe one main source a day
5. No high GI carbohydrates (maltose, sucrose, dextrose, maltodextrin, glucose, and so forth) except when purposefully creating insulin
6. Anything else that doesn't strike me as being particularly clean (which means nothing considering the things I routinely eat)

So basically I eat lean meats, some fruit, vegetables, most kinds of grains, skimmed dairy, and nuts (no homo). I often come across foods that are moldy or covered in ants or something else and I just eat them anyway, and I'm still healthier than the average American, haha.

I can see why they do it though.

I've been doing some martial arts stuff three times a week for the past year and have dropped a shirt size and a couple of wait-sizes, but 5 pounds. I'm alos in much better shape than when I started but still not great.

Don't eat the stuff I said not to, walk before breakfast, and do some crazy combination of squats/deadlifts/clean and jerks/snatches and you should lose weight rather rapidly.

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There was much rejoicing when Bloodsage said this:
When did racism become funny?

Jeebus, I thought society had made a little bit of progress in the last couple of decades.

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It's only funny to us kids. And only cause it's true.

that's why miscegenation is a horrible, horrible thing.

White is right, after all

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There was much rejoicing when Stalwart Steve said this:
Well did you read the thread haha?

Don't eat the stuff I said not to, walk before breakfast, and do some crazy combination of squats/deadlifts/clean and jerks/snatches and you should lose weight rather rapidly.

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Yeah. And how overweight a person has a direct impact on what type of regimen they should tackle.

I am in moderate shape for the military, but excellent shape in civillian standards. I can run a mile and a half in less than 14 minutes. Someone who does not run at least 3 or 4 times a week should not attempt that.

With an overweight aquaintance of mine who asked me to help her shed the pounds, we started with altering her diet, taking walks, drinking LOTS of water, and surprisingly, television aerobics programs do a lot for you too. A lot of pregnant servicewomen do them after delivering.

Before a person does any exersize, even just a walk, I recommend stretching. Doing so before and after a workout tends to help with that nasty soreness the next day. Keeps you from pulling muscles as much too.

If you are completely sedentary and have not hit the gym in years, be sure to get the 'ok' from a physician. I cant tell you how many times I have heard of people having complications due to physical activity because they were medically unfit to be doing what they were trying to do.

I'm not a bodybuilder or in love with PT, remember. Anyone in the military knows all the crap I just spouted, but its pretty sound advice.

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Rockstar games presents; Karnaj;
It all goes down the shitter when you have a job with a long commute

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Ya wait till you join the workforce and become lazy slobs like all of us. YOU'LL GET WHAT'S COMING TO YOU!

Aim small, miss small.

That's from The Patriot, starring Mel Gibson.

Did you ditch your girlfriend, Steve?

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Mr. Parcelan said:
It seems like every month or so, someone comes along and asks Steve Hunt how to get tuff. The truth is, I doubt most of the people here have the motivation to carry through with it.

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I agree, with the exception of me.

My chest rivals Faz's, but my arms aren't as good as I really need to tone my stomach more. My legs are crap, because I don't know what the hell to do with them. My diet is ok.. but not completely clean and I do eat microwave food. I love cooking with fresh food instead of packed crap, need to get into that more.

Living at home is great in terms of spending, I don't have to pay for diddly-squat, but gawd my folks like buying a ton of crap food-wise. I wouldn't eat most of the stuff they buy if it wasn't sitting there on the top when I come downstairs with a serious case of the munchies, nor would I buy it in the first place myself. Quite a good case for moving out.

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Did you ditch your girlfriend, Steve?[/QB]

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Yes haha

For Mortious's legs, basically your legs will not grow unless your work out is hell. It will be quite exhausting, like sprinting uphill or doing calisthenics for an hour straight. What Bloodsage said about the squats is correct, although if you're too lazy to go do leg curls, you can also do straight (near straight) legged deadlifts which use hamstrings as a stabilizer muscle.

For triceps, besides pulldowns, you can do overhead tricep extensions (with two hands on a dumbell) or french presses (with a bar) like I posted in the coffee thread, haha. Pulldowns and overhead tricep extensions are basically all the lifts you need for triceps since they are relatively worthless anyway.

Close-grip bench press will put significant pressure on the triceps, too, though the ones Steve mentioned are the best: pulldown for isolation, and presses to catch all the little stabiling connections.