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Everything posted by xllx

  1. so this is pretty close to what i've been eating everyday with like alot more random veggies/fruit everywhere - but any suggestions? I'm 20, 6'3, and weigh 172lbs. I'm not trying to bulk or cut in particular just make strong lean gains if possible. http://img16.imageshack.us/img16/9548/diety.png
  2. well as long as you space your weekly split correctly, there is room for a shoulder workout. I have seen many people do something like chest on monday, and having a shoulder/tricep day later in the week on thursday or friday. As long as people realize what muscles are affected and don't overwork you can't deny that anything is a "bad" thing to do
  3. Haven't posted in forever because i've been busy with working out, intramural tennis and soccer, and taking computer classes, but just checking it for another month of grinding some gains out - Never was able to get 75lb dumbbells up without them falling on my face, and did 75x4 flat dumbbell press today so i figured it was time to post! Start: Jan 1st, 2009 (New years res) http://sphotos.xx.fbcdn.net/hphotos-snc7/316170_240804689295814_240622652647351_687107_7904927_n.jpg Last update: http://a1.sphotos.ak.fbcdn.net/hphotos-ak-ash4/304606_240806755962274_240622652647351_687121_6410748_n.jpg March 28, 2012 today: http://i44.tinypic.com/oa7i1d.jpg http://i43.tinypic.com/2i737.jpg
  4. Worked out yesterday in anticipation for 2012 tomorrow . Did some of everything during break because I didn't have access for a full gym, but I head back to Ohio State Jan 1st perfect timing to start full weight training again after a week break! New Years starting lifts(done dec 30th, and will record the rest jan 1st) Dumbbell Chest Press: 60x8 65x8 65x8 Pullups: 15, 12, 12 Dumbbell Row: 50x8 60x6 Dumbbell Bicep Curl: 35x8 35x6 35x5 Dumbbell Tricep Extension: 25x8 25x8
  5. http://a4.sphotos.ak.fbcdn.net/photos-ak-snc1/v2057/25/32/705425780/n705425780_2503573_833.jpg http://a5.sphotos.ak.fbcdn.net/hphotos-ak-ash4/s720x720/374088_10150460812550781_705425780_10819417_675419182_n.jpg Started March 6th, taken November 18 Pullups:3 to 13 Bench:125x1 to 205x1 Preacher Curl:50x1 to 120x1 Skullcrushers:40x1 to 110x1
  6. The single most crucial exercise for gains for my lats is weighted pullups.
  7. wont have time to post daily updates. I'll post whenever I achieve a landmark goal or have a new picture probably. Did 100x4 for skullcrushers, previously I had barely been able to handle 100 for a rep. Here's the tricep http://a4.sphotos.ak.fbcdn.net/hphotos-ak-ash4/s720x720/308898_10150425922860781_705425780_10627020_982970256_n.jpg
  8. Sept 18th - Chest/Tricep Cable Flies - 32.5x8 Dumbbell Press - 50x8 65x8 70x6 Incline Dumbbell - 35x8 40x6 Cable Flies - 32.5x8 37.5x3 Skulls into close grip - 70x8 Tricep Ext - 20x8 25x8 30x8(barely got it!! so good)
  9. zyzz. He passed away in august at the age of 23. EVery lift i make is dedicated to him. I've worn an armband with his name on it for as long as I can remember. Rest in peace sweet prince http://4.bp.blogspot.com/_opkI5kI1V_M/TUqFFQkxn9I/AAAAAAAAAEw/VsFDvpNwT1s/s1600/zyzz+perfect+aesthetics.jpg http://sphotos.ak.fbcdn.net/hphotos-ak-ash2/hs373.ash2/65146_442898812225_351749002225_5052141_5165690_n.jpg
  10. Eat slightly over how many calories you use - muscle gain. Eat way over how many calories you use - muscle AND fat gain.
  11. Sept 24th - Chest/Tricep Cable Flies - 35x8 Dumbbell Press - 55x8 60x8 65x5 Incline Dumbbell Press - 35x8 40x8 Incline Bench - 135x2 Cable Flies - 45x8 Skulls into close grip - 70x6 65x6 (elbows starting to go, happy with results) Walking back from the gym today at like 930pm, after the OSU game, walked past the ROTC building, and a drunk husband and wife were playing with the 450lb tire and trying to flip it. I walked up to them and showed them proper technique and the husband got it. Then the wife gave me a kiss on the cheek and i made new friends. hahahaha.
  12. Sept 23th - Legs Leg Press - 360x10 450x8 500x6 540x5 Leg Extension - 155x10 175x5 Leg Curl Down - 115x10 135x8 Dead.
  13. Sept 22th - Back/Bicep Pullups - x12 x8 Incline Rows - (2 45 plates)x8 (2 45 plates) x8 Seated Row Straight Back - 100x8 120x7 Incline Back Flies - 20x8 Standing Bicep Ez Bar Wide Grip - 70x8(almost fulls) Standing Bicep straight bar wide grip - 70x8(almost fulls) 50x8(almost fulls) Incline Dumbell Curl - 20x8 http://i130.photobucket.com/albums/p244/Zacaranda/photobucket-22354-1316749031897.jpg?t=1316749032 Biggest my biceps have ever been, huge improvement
  14. Once again, every woman is different. Here's a perfect example of a raw food athlete - consistently stays at 10% BF and obviously has Menstruation. http://www.simplyshredded.com/hardbody-wbff-bikini-model-channa-serenity-talks-with-simplyshredded-com.html
  15. 1. What percentage body fat should a female aim for if she is to compete in Figure competition? What percentage for Bodybuilding competition? For IFBB bikini you'll probably want 10% BF. If you are too shredded you look too muscular. Lots of girls in bikini are pretty strong but they stay around 10% BF and do very well in bikini. For Bodybuilding you obviously drop below that, people do different things during the week before competition to get to a pretty low unnatural %BF. You are looking at like 4-5% BF and only for competition. It is kind of unhealthy. 2. How does a girl choose what category to compete in? I have no dance/gymnastic flexibilty so fitness is out...bikini doesn't suit my personality....I might be ok in Figure but I have no breasts and possibly too much muscle definition in areas (do they mark down for small breast size? It seems implants are the norm) My personality and work ethic leans toward bodybuilding but once cut I'd probably be 110lbs 5 ft 7 which I think is too thin...or is it? My only advice here is LOOK AT GIRLS. Look at the top 10 for all the categories. You'll know which girls you look like and which ones you could never be let it be height, or boobs, or anything. You know yourself. Pick the one you are gonna kick ass in. 3. How long can a person stay optimally cut for? Is it detrimental to stay in peak condition for too long before going back to a bulking phase? You need enough fat surrounding your organs or it could be extremely dangerous. Very low %BF should only be obtained for competition day or a specific event. For most girls again 9-10% is going to be your perfect bikini body. Then you will probably want to get down to 5% right before competition. I would try to find some articles geared strictly towards women. There are pros in the men side of things that can get down to 3-4% and its extremely dangerous. I would recommend staying around 9-10% and gaining lean muscle mass. 4. Does anyone know at what body fat % a woman loses her period? I would like that very much! Is it safe to stay at that level indefinitely? its called amenorrhea. Look it up! There is no magic number... and i guess if you are okay with the side effects, sure? No experience there. 5. How long until you know if you've reached your best shape with a current workout routine? Do you stay with it a month and then make changes if not satisfied? 6 weeks? 6 months? My honest answer here. There is only contraction of the muscle. How you chose to contract the muscle is entirely up to you, and I can tell you there is NO difference. For people with long arms, Dumbbell Flies normally see very good gains, because it contracts the chest much better. For people with shorter arms, the chest is easy to isolate and Bench and Dumbbell Press work just fine. See what I'm saying? Try everything, where YOU see the gains, thats what you stick too. Good luck to all of you!
  16. no spotter. I don't have any good friends yet
  17. Sept 21th - Chest/Tricep Cable Flies - 27.5x10 Bench - 135x8 175x3 Dumbbell Press - 60sx8 75sx3(funny story lol, almost dropped the 75s on my face while gettin them up and every1 looked at me, then they all were mirin' me hard after i did 3 reps after strugglin to get them up. 75% of the kids there couldn't lift a 75 with one hand.) Skulls into close grip - 60x8 80x6 Decline Cable Flies - 17.5x5 12.5x8 Tricep Pulldown - 50x8 Felt fuckin swole. so jacked talked to the girl in the elevator at my apartment cuz she was the first white girl ive ever seen there(my hallway the 8th floor is all asians) and she wanted to be friends WOOOOOOOOOO
  18. Find ur like #1 favorite plant based source of protein and your fine. The carbs can still come from all familiar items like rice and bread and potatos etc. I would look at chickpeas, pinto beans, and certain nuts as top choices. veggies are standard. The only part from a bodybuilding perspective is that you get enough protein(which most people use meat for)
  19. September 20 - Ouch Did leg press and some leg extensions, then hopped right into a flurry of abs. I only had 20 minutes at the gym then I had to run to the welcome week concert for OSU(Smash Mouth) in which i stood and jumped on burnt out legs for hours lol. Legs are dead. 960 calories of brown rice http://i130.photobucket.com/albums/p244/Zacaranda/photobucket-27535-1316565076961.jpg
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