To lukien

90 Orc Shaman
6320
Hey lukien, beefed up my workout just for you sweetheart.

Mondays & Fridays:

5 sets of Bench Press: 12X (Warm-up), 5X, 5X, 3X, 1X
5 sets of Weighted Dips: 12X (Warm-up), 7X, 5X, 5X, 2X
4 Sets of Flies: 12X (Warm-up), 6X, 5X, 4X
4 Sets of Overhead Tricep Extension: 12X (Warm-up), 7X, 5X, 3X

Tuesdays & Saturdays:

5 Sets of Pulldowns: 12X (Warm-up), 7X, 5X, 5X, 2X
5 Sets of Weighted Pull-Ups: 12X (Warm-up), 7X, 5X, 5X, 2X
4 Sets of Clean: 9X, 7X, 5X, 3X
4 Sets of Deadlift: 7X, 5X, 5X, 2X

Wednesdays & Sundays:

4 Sets of Military Press: 12X (Warm-up), 6X, 5X, 4X
4 Sets of Rear Deltoid Fly: 12X (Warm-up), 6X, 5X, 4X
4 Sets of Clean with Overhead Press (explosively): 9X, 7X, 5X, 3X
4 Sets of Arnold Press: 6X, 6X, 5X, 4X

Thursday:

5 Sets of Full Squat: 12X (Warm-up), 7X, 5X, 5X, 2X
4 Sets of Lunges: 9X, 7X, 5X, 3X
4 Sets of Hamstring Curls: 9X, 7X, 5X, 3X
3 Sets of Jumping Squats: 9X, 7X, 5X, 3X
5 Sets of Calf Raises: 12X, 7X, 5X, 3X, 3X
Reply Quote
90 Orc Shaman
6320
200 g/protein a day
<40 carbs/day

Current: 5"10 - 185 - 8.2% body fat

Been loading pretty hard the last 2 weeks which is why I gained a lil fat%, no worries... that will soon be muscle.

BTW, if anyone else wants to share there workouts or supplement routine, hit it up!
Reply Quote
85 Undead Warlock
8285
Monday - Sunday:

30 sets of beer lifting.

Does not seem to burn much fat, may look at other alternatives.
Reply Quote
90 Undead Mage
9380
Smoke weed everyday.
Reply Quote
85 Orc Hunter
11030
lol this is mine,

SHOULDERS, CALVES

Smith machine shoulder press 15, 12, 12, 10, 8, 6
dumbbell military press 12, 10, 8, 8

Seated side lateral raise 12, 12, 10, 10 (drop set last 2 sets)

Rear machine fly 12, 12, 10, 8 // bent over lateral raise 10 10 10 15

Dumbbell shrugs 4x 12 (hold at top of each rep for a quick 2 count, if you cant hold the weight its too heavy)

Standing calf raise 12, 12, 10, 10, 8, 8, 20

BIS, TRIS, ABS

Biceps

EZ bar barbell curls 15, 12, 12, 10, 10, 8, 6 (take time increasing weight, flex hard each rep. drop set last set)

Dumbbell preacher curls 3x10
standing alternate dumbbell curl 3x10reps each side

Overhand grip EZ bar curls 3x15 (keep thumbs on top)

Triceps

Triceps rope push downs 20 15 12 12
close grip bench 15 12 10 8 6 (drop set last set)
incline bench skull crushers 3x12
decline bench skull crushers 3x12

Decline bench sit ups holding weights 4x20 (work your way up 10-25-45lbs plates)

HAMS N QUADS

Laying hamstring curls 15 12 12 12

Seated hamstring curls 12 10 10 (drop set final 2 sets)
leg extensions 4x15 // bodyweight squats 3x15
barbell squats 12 12 10 8 6 15
leg press 5x15 (keep building up the weight, but keep the reps up)

Stationary barbell lunge 3x12 (do one leg at a time, no alternating – don’t fall)
single leg, leg extension, 3x12 // bodyweight split squats 3x15

CHEST, ABS
dumbbell incline press (30degrees) 15 12 10 8 8

Incline smith machine press (~45degress) 12 12 10 8
machine flies 4x10-12
flat (upright) chest machine press 12 12 10 10
dumbbell pullovers 3x12

Dips (machine or free) 15 12 10 10 10

Captain’s chair leg raise 4x20-30 ( not sure what your ab level is, if its high, keep the reps the same, pause at the top of each rep and 3-4 sec eccentric/lowering of legs)

BACK, FORARMS, CALVES

Lat pulldowns 15 12 12 10 10
kneeling, 1-arm high cable pulldowns 3x12 each (3:46 in this vid http://youtu.be/Wso07l2QLt4)

Deadlifts 10 8 6 6 (your back better be arched, no rounding!!!)
Seated row 10 10 8 8 (keep shoulders down toward hips, arch your back, but don’t let your shoulders go back further than your hips)

T-bar rows 12 10 8 8 12 (lighten weight on last set, hold contraction for 2 count)
1-arm dumbbell row 3x12 each

Alternate Hammer curls 3x10

Seated calf raise 20 20 15 15 12 12
Reply Quote
85 Orc Hunter
11030
Current: 6'3 - 275 - 7.8% body fat, almost there troop ;)
Reply Quote
90 Orc Shaman
6320
I'm going to try that captains chair leg raise. Look up floor wipers, they pretty nasty on the 'ol abs as well. I literally "skull crushed" myself today, got a little overzealous : /
Reply Quote
90 Tauren Hunter
10400
Deadpanther to Lukien: "I lift things up...and put them down."
Lukien to Deadpanther: "I lift things up...and put them down."

sorry just came to mind when I read this, at least yall try to better yourselves.
Reply Quote
90 Orc Shaman
6320
Your body fat counts are relatively high for body builders throw 20 minutes of cardio before the work to help burn that fat.

No the cardio will not interfere with your muscle growth if you are only doing 20 minutes of standard jogging = couple of mets.

Also your sets that are below 4 reps a piece aren't enough to stimulate muscle growth no matter how heavy the weight is. This is proven in numerous articles most of which you can find on bodybuilding.com

As for both of you I am very interested in why you choose descending pyramid sets instead of standard 4 set 12-10-8-6. If you could supply an article or reasoning for doing this I would greatly appreciate it.

Grats to both of you for actually caring about your bodies and playing wow glad I'm not the only one.

Good luck in your lifting endevours.


Weightlifting is like politics, everyone really does have an opinion and for every article crediting something I can find an article to discredit it. I'm not actually a "bodybuilder", and I always incorporate cardio after my weightlifting (usually 30 minutes @ high intensity). However, if you want to build strength and Mass you're gonna have to lift BIG, and that is just common knowledge. I'm not going to get into the long conversation we could have about muscle fibers, because it would take all day. I'm a huge fan of bodybuilding.com by the way, but numerous "proven" articles on that site is just telling me someone jumped on the bullsh*t bandwagon. Everyone's body responds differently, but in the end the only thing that really holds true is that if you lift stuff... you get strong. As for my body fat!!!! I just got done with a loading stage so GET OFF MY BACK lol. I'm usually sub 7%. Anyways, good luck in your endeavors, and don't believe everything you read, believe your body and what works for it (I've had 13 years of practice to set up my routine and it works) Aint changing a thing
Reply Quote
90 Orc Shaman
6320
Oh wanted to throw out my current supplements as well.

Protein: 100% gold standard whey (extreme milk chocolate) 4 servings/day which equates to about 90 grams of protein. I'm gonna try the new myofusion probiotics stuff next go around.

Pre-workout: Bull-nox mixed w/hemavol. The hemavol gives me an incredible pump/focus and the Bull-nox has me str8 up dancing through my workouts. (make sure not to hit cardio to hard after shooting this stuff, you may die.)

During: N'gage BCAA's, delicious and really helps the reco time.

Miscellaneous: Myogenix joint supplement and a megavitamin
Reply Quote
90 Orc Shaman
6320
I think I will be ok considering my idea of hard cardio is 30 minutes on the Precor elliptical on interval
Edited by Deadpanther on 4/17/2012 11:03 AM PDT
Reply Quote
85 Orc Hunter
14285
My daily cardio is from talking !@#$ to black people and then running away, 'cause you know, you're never really running your hardest unless you're running for yo life!
Reply Quote
90 Blood Elf Paladin
10540
04/17/2012 03:44 PMPosted by Melubyou
My daily cardio is from talking !@#$ to black people and then running away, 'cause you know, you're never really running your hardest unless you're running for yo life!


<3
Reply Quote
90 Orc Shaman
6320
HAI SYREYNNIS!
Reply Quote
85 Undead Rogue
8460
Mon: Chest/Biceps
4 sets of Incline Dumbbell Press, 8-10 reps
3 sets of Bench Press, 8-10 reps
3 sets of Incline Flies, 8-10 reps
3 sets of Chest Dips until failure
3 sets of Barbell Curls, 8-10 reps
3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8

Tues: Legs/Calves
4 sets of Squats 8-10 reps
3 sets of Lunges 8-10 reps
3 sets of Leg Press 8-10 reps
3 sets of Leg Extensions till failure
3 sets of Leg Curls 8-10 reps

Wed: Back
3 sets of Lat Pulldowns 8-10 reps
4 sets of Deadlifts 8-10 reps
3 sets of Bent Over Rows 8-10 reps
3 sets of Dumbell Rows 8-10 reps
3 sets of Hyperextensions 8-10 reps

Thurs: Shoulders/Triceps
4 sets of Shoulder Press 8-10 reps
3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
3 sets of front raises 8-10 reps
3 sets of Lying Rear Delt Raises 8-10 reps
3 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pulldowns 8-10 reps
3 sets of Skullcrushers 8-10 reps

Sat: Full Body
3 sets of Deadlifts 8-10 reps
3 sets of Squats 8-10 reps
3 sets of Clean and Jerk 8-10 reps
3 sets of Weighted Pull ups 8-10 reps

creatine and EC stack
high protein, low carb, minimal sugar/sodium

lawl no, deadlift/squat and cardio 24/7
Reply Quote
90 Orc Shaman
6320
What I gathered from your workout:
1. You really really like 8-10 reps.
2. You would rather watch a crossfit tournament than a worlds strongest man tournament.
3. You're much younger than I am.
4. You spend a full day working out legs, so you were more than likely raised by a single mom. (kidding, kidding)

Looks like a good sweat building workout, do you have another cycle to activate some other muscle fibers?
Reply Quote
85 Undead Rogue
8460
Read last line for workout details, gym not even ever once.
Reply Quote

Please report any Code of Conduct violations, including:

Threats of violence. We take these seriously and will alert the proper authorities.

Posts containing personal information about other players. This includes physical addresses, e-mail addresses, phone numbers, and inappropriate photos and/or videos.

Harassing or discriminatory language. This will not be tolerated.

Forums Code of Conduct

Report Post # written by

Reason
Explain (256 characters max)
Submit Cancel

Reported!

[Close]