Quake3World

Testoclesius wrote:and if you want to be a fucking faggot, be like reefsurfer :lol:

didn't you do time for roid smuggling or something?

maybe you should've gone swimming like reefsurfer instead.

I've been working out for the past 2 years, eventhough i know you don't see as serious results as the first 6 months, it's kinda discouraging not seeing anything happen. However, once i started getting into the proteins and multivitamins ( fortified with triboulus ) my muscle mass increased signifigantly. Once i found this out i started to eat properly as well and saw even better gains. Working-out, in my opinion, really isn't the hard part, but nutrition, that can be a hard thing to nail down, once you do, that's when serious results happen

Grudge wrote:I just thought it was a bit funny.

"Great cardio workout" or something, perhaps.

Well... im not trying to look like the best English gramma/word writer here.. im just talking.
Condition means the same in Swedish.

But if it upsets you,i can edit my post.

Mine btw (not perfect and may need a lot of changes made):

Workout 1
-------------
3 x Benchpress (10, 8, 6 pyramid sets; moving to 12, 10, 8 in coming weeks)
3 x crunches (15 reps, weight added)
3 x hyperextensions (15 reps, weight added)
3 x Incline Benchpress (10, 8, 6)
3 x Decline Benchpress (3 x 10, low weight because there's no fucking decline bench, stupid really)
3 x Dumbell kickbacks

Workout 2
-------------
3 x Bent over rows (10, 8, 6 pyramid)
3 x crunches (15 reps, weight added)
3 x deadlifts (8 reps, pyramid sets this coming week)
3 x seated rows (10, 8, 6)
3 x lat pulldowns (10, 8 , 6), may use chin-ups this week
3 x shrugs (10 reps)

Workout 3
-------------
3 x Squats (10, 8, 6 pyramid)
3 x crunches (15 reps, weight added)
3 x deadlifts (8 reps)
3 x single leg calf presses (using leg press machine, this might be changed next week)
3 x leg extensions (10, 8, 6)

Lol, can't believe I typed that up.

Anyways, I never said it was perfect, it's what I do though.
I might drop the whole pyramid idea if I don't see decent gains in the next couple of months.

Scarface wrote:I've been working out for the past 2 years, eventhough i know you don't see as serious results as the first 6 months, it's kinda discouraging not seeing anything happen. However, once i started getting into the proteins and multivitamins ( fortified with triboulus ) my muscle mass increased signifigantly. Once i found this out i started to eat properly as well and saw even better gains. Working-out, in my opinion, really isn't the hard part, but nutrition, that can be a hard thing to nail down, once you do, that's when serious results happen

Absolutely, I really need to nail that myself, it's my biggest sticking point, in the gym I'm totally focused on getting the last reps out; it's keeping discipline every time I eat that's the big problem.

Right, I'm off to have a beer and watch the rugby, lol.

Scarface wrote:I've been working out for the past 2 years, eventhough i know you don't see as serious results as the first 6 months, it's kinda discouraging not seeing anything happen. However, once i started getting into the proteins and multivitamins ( fortified with triboulus ) my muscle mass increased signifigantly. Once i found this out i started to eat properly as well and saw even better gains. Working-out, in my opinion, really isn't the hard part, but nutrition, that can be a hard thing to nail down, once you do, that's when serious results happen

don't forget to change your workout about once every 2/ 3 months and i know this may seem funny, but CHANGE THE DAYS AND TIMES U WORKOUT. it helps trust me

My excersie routine consists of 50 crunches per morning on weekdays and 600 per morning on weekends. Unless I'm on break then it's 1200 everyday.

how many workout threads have their been in the history of q3w?

yea nutrition's tough, but with care, your diet can evolve into something quite healthy.

My current diet is free of processed foods - instead of protein powder, I use raw egg whites (pasteurized) - works out to half the cost in terms of dollars per gram of protein (i get it in bulk).

instead of weight gain shakes, I make my own homemade shakes (oats, honey, almond butter, banana, ginger, egg white, flax seed oil)

Switched from whole milk to skim milk - though since I don't drink 2l of milk a day anymore, this isn't as big of a deal imo.

squats, deadlifts, chins - excellent exercises - add some dips in there too if you're into that sorta thing. A dipping belt is a must if you want to progress to weight past your own bodyweight.

dumbell presses on a slight incline complemented with chest dips will hit your chest pretty thoroughly, and neither of those exercises require a spotter.

Also, if you're gonna do squats and deadlifts, do stiff legged deads to complement the squats (or romanians where you bend knees a little).

I'm gonna start my first proper cutting cycle in a couple weeks - just gotta figure out the HIIT logistics...

I've been working out solidly again for about 2 months now. I've got a good body type, so it's really nice seeing the definition increase so much in the beginning. But I'm still not happy with my routine. As far as I see it I have 3 problems:

1) I'm really only working my tris, chest, shoulders, back and abs. No biceps, no legs at all. I basically only have 1 routine that I repeat -- 3 sets of 10 benchpress; 3 sets of 10 dumbell flys, declined; 3 sets of 15 overhead dumbell presses; 3 sets of 15 push-ups; and for my abs, I've mainly been focusing on the lower abs first, lying on my back, holding my feet off the floor, and drawing my knees toward my chest in and out, I do about 60 of those. I really feel like I need a more comprehensive program, but just haven't taken the time to get one together. I also do a couple of exercises to strengthen my rotator cuff that tnf pointed out to me.

2) I don't do nearly enough cardio. I run about once a week, and that's only around a quarter to a half mile. I really need to work on this, and now that it's starting to get nice outside I think I'll do a lot better on the cardio.

3) Same has been said already, and this is the big one -- I absolutely don't do anything with my diet. I haven't changed my diet a bit since I started working out. I'm already seeing gains from lifting, but I know that if I worked out a decent food regiment, it would increase drastically. The problem is that there's so much to learn, so many people seem to have different opinions or approaches on it. I really get completely overwhelmed when trying to figure out what to do with my diet. It's not only learning what I should be consuming, but also making sure that it's something I will actually eat, and something that's fairly quick and easy to do -- I really hate spending a lot of time on food preparation, so I know if it's anything complex I simply won't do it. I'd like it to be something I can make a daily habit of, but at the same time not get too tired of it. Maybe a shake I can drink and just change flavors or something, I really don't know.

I'm completely ignorant on the diet side of things, and when people start telling me about simple sugars, glucose, complex carbohydrates, etc. I get overwhelmed and just want to forget about it. I guess I need some sort of trainer or someone to just tell me in plain terms what to eat and when, and what to stay away from.

relaxed muscle :icon14:

tnf wrote:how many workout threads have their been in the history of q3w?

I think it goes:
Politics
Working out
Quake 3

That's about right, plus the regular digicam and iPod threads.

Yea...I think I've met more people on here putting workouts together for them, or giving them workout/diet/steroid information than through anything else.

It's cool, though, to see people who have done exactly what they should have and taken information I gave them to form a foundation of understanding then started studying the stuff for themselves, adapting their training to their own body types and learning how to modify their own programs as their goals and needs change. That's the problem with the personal training industry today at gyms...the trainers just walk people through the same exercises over and over, essentially doing nothing more than counting their reps and recording their sets/reps/poundages on a clipboard. A good trainer's job should be to get their clients to eventually not need them except for occassional advice or tips on new exercises or diet. But these folks that are spending 60 bucks an hour to have some guy who knows nothing more than what he had to study in a book before taking an easier-than-hell certification test (that costs something like 500 bucks to take if I remember correctly) are just getting raped.

Who wrote:your going to need to eat a ton if you want to put on wait. And i mean a ton, i dont know what ur cal intake should be for your size but aim to take in about 4000 a day. 40% carbs 30% fat and 30% pro

And yeah, whole milk is great calorie-dense muscle fuel. Stuff a bag of nuts in your pocket and munch on them through the day. Grill 30 chicken breasts on Sunday afternoon, and make sure they disappear during the week. ( lean beef is better but hey)

Try using http://www.fitday.com/ for keeping track of it all.

that's also another problem, coincidentally i haven't been eating well since i started gym because of school and work taking up all my time, but i already drink a lot of milk so i'm going to try and get used to red meat (which i'm not really a fan of) and start eating my regular 4 meals a day again.

atm i'm 6'2" and weigh 65kg/143lbs as of a week before i started gym (about 3 weeks ago).

edit: fuck, i just weighed myself then and i've dropped to 60kg

glossy wrote:

Who wrote:your going to need to eat a ton if you want to put on wait. And i mean a ton, i dont know what ur cal intake should be for your size but aim to take in about 4000 a day. 40% carbs 30% fat and 30% pro

And yeah, whole milk is great calorie-dense muscle fuel. Stuff a bag of nuts in your pocket and munch on them through the day. Grill 30 chicken breasts on Sunday afternoon, and make sure they disappear during the week. ( lean beef is better but hey)

Try using http://www.fitday.com/ for keeping track of it all.

that's also another problem, coincidentally i haven't been eating well since i started gym because of school and work taking up all my time, but i already drink a lot of milk so i'm going to try and get used to red meat (which i'm not really a fan of) and start eating my regular 4 meals a day again.

atm i'm 6'2" and weigh 65kg/143lbs as of a week before i started gym (about 3 weeks ago).

edit: fuck, i just weighed myself then and i've dropped to 60kg

Your in the same boat i started off as! now listen if u dont like red meat go with chicken breast and tuna. tbh it really dont matter what u eat in the beginning. all you really need to do is eat a hell of alot, so u can put some bulk on you.

go with that program i did for u for now. and dont do more then 3 days per week at the gym, cuz it really wont help you much. Dont be to bothered about the weight your lifting. just make sure that the reps you are doing are perfect. do them slow and do them clean.

Weight training is not a quick fix to get big. its going to take u time alot of time. Make yourself a Goal. say... 170pounds by 2006. thats only 1 pound per week. the thing you are going to notice most is ur self confidance rise. but your going to want more and get bigger etc.

For the love of god dont turn to roids. yes its a quick fix and yes they work.. BUT they have some serious bad effects, and its cheating urself. i used to take them (for 3 months or so after i hit a training wall) but i kept looking at myself and thinking BIGGER BIGGER even tho i had nearly 1.5 times the size i was.

so what im trying to say while not wanting to ramble on is. stick to the plan i gave you work 2 to 3 times a week. eat like hell. and dont give a fuck what people say and dont pay attention to the big guys benching 300kg in the corner. Slow and perfect reps.

oh and good luck

weight training is a long road everyone must walk down. theres no cars and there no shortcut. but when u reach the end theres the sweet smell of success.

What he said.
Avoid unreachable goals.
Keep yourself motivated with smaller ones that you can achieve.

I started lifting my sophomore year of high school and couln't bench 125 lbs.
When I was 25 I could dumbell press 125 lbs. It takes awhile...especially when you are an ectomorph naturally (which it sounds like glossy is, who said he was, and I was/am).

glossy here some motivational words for ur next gym session

"Each indecision brings its own delays and days are lost lamenting over lost days... What you can do or think you can do, begin it. For boldness has magic, power, and genius in it."
- Johann Wolfgang von Goethe