The Sideshow Freaks Fitness Thread

[shocktrooper_au]

Thankyou Skiman

 

[Skiman]

Just disregard the weights, reps, sets, it's the cycle of exercises that is most important. You can also throw in some hamstrings, I just train that on back day.

Saturday's workout! 2009-12-19

First session in the morning before, the afternoon workout.
One hour of cardio on the treadmill 60 minutes at a 3.5-4 speed on a incline of 2.5

Second session in the evening workout.
First off I begin chinups and calves with every workout, something taken from the great Oak himself.

50 chinups, no matter how long it takes...
5 sets of calve raise, 20X R. Foot 20X L. Foot

Legs:
Leg Extensions:
Set 1: 50lbs X 20
Set 2: 70lbs X 20
Set 3: 90lbs X 20
Set 4: 110lbs X 20
Set 5: 130lbs X 20

Leg Press:
Going high volume, so as many sets until I can get 12 plates max'd out on the first pegs of the machine. (lbs do not include the sled, I think it's like 45lbs, who cares... )
Set 1: 90lbs X 20
Set 2: 180lbs X 20
Set 3: 270lbs X 20
Set 4: 360lbs X 20
Set 5: 450lbs X 20
Set 6: 540lbs X 20
Set 7: 630lbs X 20
Set 8: 720lbs X 20
Set 9: 810lbs X 20
Set 10: 900lbs X 20
Set 11: 990lbs X 20
Set 12: 1080lbs X 20
Set 13: 1170lbs X 20

Hack Squats:
(Same goes here I don't count the sled lbs.)
Set 1: 90lbs X 20
Set 2: 180lbs X 20
Set 3: 270lbs X 20
Set 4: 360lbs X 20
Set 5: 540lbs X 20
Set 1: 90lbs X 20

Regular Squats:
Set 1: 135lbs X 12
Set 2: 185lbs X 10
Set 3: 225lbs X 10
Set 4: 275lbs X 8
Set 5: 315lbs X 6
Set 6: 365lbs X 3

One Legged Lunges (Smith):
(don't count the bar weight on the Smith machine)
Set 1: 50lbs X 10
Set 2: 100lbs X 8
Set 3: 150lbs X 6
Set 3: 180lbs X 4


One hour of cardio on the treadmill 60 minutes at a 3.5-4 speed on a incline of 2.5

 

[jimmie_dimmick]

How long are you. Resting between sets? Sounds like u r in the gym for 2-3 hours. I'm a single dad. 1 minute rest between sets and 20-45 minutes cardio when I can. In and out in 1-1.5 hours. I do all I can.

 

[Skiman]

personally I'm finding it hard to motivate past 2 days a week, been back at the gym since Oct 11 after a years break & I'm back too or surpassed my previous best & still gaining muscle, but man it's hard to commit past 2 days, help me Ski ur my only help,MOTIVATE MEEEEE! I don't want to be bodybuilder big, but Ilike being strong & bulky

Thanks
I'll take note of those, i think I'll start taking my I phone to gym as I have the Ifitness with the Vids etc. I did Leg Press, sitting back & sitting up, leg curls & seated calf raises with 2 lots of tread mill ten mins before & after the excercises. I think I want to aim to get a lot bigger this year

See here's the thing with this, in order to be THAT big or bulky you have work/eat like it's your last day on earth. Trust me no one gets giganto like that unless two things are happening. You are training like a animal while eating tons of food. (Which I've been doing in order to add mass, I made it close to 240lbs this year @ 13-15% BF)

You ever heard of bb'ers eating until they throw up...? Yea, that is the kind of focus that these guys are putting themselves through.

The other way is illegal which I think everyone all ready knows what's going on there.

Ski

 

[jimmie_dimmick]

The eating is very important. I've seen videos of Ronnie coleman eating and it's like 3 pounds of chicken and a bottle of BBQ sauce per meal. Lol

 

[Skiman]

How long are you. Resting between sets? Sounds like u r in the gym for 2-3 hours. I'm a single dad. 1 minute rest between sets and 20-45 minutes cardio when I can. In and out in 1-1.5 hours. I do all I can.

^^^ THIS. It's 30 seconds rest to none... It's a no joke pace. I've been able to keep a lot of bodyfat off while putting on size every year.

I will probably be another 3-5lbs of muscle this October during my show for a Natural Pro Circuit. 3-5lbs doesn't sound like a lot on paper but whenever you are down to 4% around 200lbs+, 5lbs of muscle is pretty substantial.

Ski

 

[jimmie_dimmick]

I do 30 seconds rest with my previous routine. My current drop set routine take more outta me so I need the minute plus I'm getting older...lol

My body type is long and lean. I just need to accept the fact that I cannot put on mass and just get as lean as possible. Chicks dig it either way...

 

[Eli26]

Skiman, any tips on how to grow the chest? I am having a hard time getting it to grow after a certain point. My strength is ever improving, but for the life of me, not getting the results in my chest like I am everywhere else on my body. And yes, that includes legs which a lot of body builders have difficulty with.... especially in the calves.

Thanks in advance!

 

[jimmie_dimmick]

C'mon bro! Gettin a bigger chest is easy. Just ask this guy:

[ame]https://www.youtube.com/watch?v=PTKuC2n9rFc&feature=youtube_gdata_player[/ame]

 

[Skiman]

Skiman, any tips on how to grow the chest? I am having a hard time getting it to grow after a certain point. My strength is ever improving, but for the life of me, not getting the results in my chest like I am everywhere else on my body. And yes, that includes legs which a lot of body builders have difficulty with.... especially in the calves.

Thanks in advance!

Here's what help me with a lot of my chest, Vic is amazing at technique it's pretty much spot on.​

Speaking about mind and muscle focus:​

[ame]https://www.youtube.com/watch?v=3Wu1PsET0ZY[/ame]

Here's what he's talking about, it's easier to see with an example.​

[ame]https://www.youtube.com/watch?v=WXzH82Emjqw&feature=relmfu[/ame]

[ame]https://www.youtube.com/watch?v=NACtQk-qqlw&feature=plcp[/ame]

I've also done a triple superset of the bench press in the same fashion, superset the dumbbell pullover press and last push ups to fail.​

1) Bench Press ^^^ Vic's fashion
2) Overhead dumbbell Pullover
https://www.bodybuilding.com/exercises/detail/view/name/bent-arm-dumbbell-pullover
3) Push ups to fail, once fail go on knees and do push ups to fail.

Ski

 

[jimmie_dimmick]

I can admit that I fell on my face doing pushups to fail while supper setting with a close grip chest press. You know you're working hard when that happens.

 

[Skiman]

[ame]https://youtu.be/sNw5iebesic[/ame]

Ski

 

[LaMelnik]

This is my weekly routine now. Since I started, I have gained about 25lbs of muscle mass and dropped close to 30lbs of unwanted body fat.

Mondays - Daily Ultimate Training (think Boot Camp on Crack)
Tuesdays - Kenpo Conditioning & 1 hour Personal Training Session
Wednesdays - Daily Ultimate Training x's 2
Thursdays - Kenpo Conditioning
Fridays - Either day off or stretching and cardio
Saturdays & Sundays - Free days to do whatever I want

I am very strict on my nutrition and eat lots of protein, don't eat any complex carbs after 1, and take vitamins, l-glutamine, gluclosamine sulfate, carnitine, and BCAA (before and after workouts).

Since I joined UFC Gym here I find that I spend no less than 2 1/2 hours at the gym on the days I go.

 

[shocktrooper_au]

See here's the thing with this, in order to be THAT big or bulky you have work/eat like it's your last day on earth. Trust me no one gets giganto like that unless two things are happening. You are training like a animal while eating tons of food. (Which I've been doing in order to add mass, I made it close to 240lbs this year @ 13-15% BF)

You ever heard of bb'ers eating until they throw up...? Yea, that is the kind of focus that these guys are putting themselves through.

The other way is illegal which I think everyone all ready knows what's going on there.

Ski

THanks mate, I gain mass pretty well, Never been interested the other stuff if you know what I mean like it natural (well protein shakes anyway) just got to push myself to go 4-5 times a week & mix it up to stave off boredom, I find it a bit tough until I start seeing results then it s all good. Will be doing that leg workout for sure & thanks for the chest workout vids, seems I was doing something right .

 

[Skiman]

THanks mate, I gain mass pretty well, Never been interested the other stuff if you know what I mean like it natural (well protein shakes anyway) just got to push myself to go 4-5 times a week & mix it up to stave off boredom, I find it a bit tough until I start seeing results then it s all good. Will be doing that leg workout for sure & thanks for the chest workout vids, seems I was doing something right .

Remember we are talking about lean mass also, unless you are wanting to gain excess and size then there's also gaining that but I'm sure everyone that is training is mainly wanting to get rid of fat and gain more lean muscle mass.

To me it sounds like you are the same bodytype as myself which is mesomorph, athletic build, easy to gain bulk (ie. water fat). In short we have an athletic build if we remain consistent but we can also get fat in a hurry permitting the wrong foods, and not be consistent in the gym. With the amount of muscle I gain every year I realize that my bulks are getting larger and larger, which is good because by the time I get down into single digits in bodyfat I'm that much further in muscle gain.

3-5lbs per muscle is probably the max an average human being can gain in one year unless you are a teen and have that growth spurt where the natural HGH is going through the roof, after our 30's it's pretty much bah bye and we are fighting the everyday man losing strength, muscle mass without putting ourself through the grind and eating the right healthy foods.

Most guys I've trained or trained with in the past are quite surprised to how much or how little their composition of muscle is once we trim the excess. IMO, the best of both worlds is to use that bulk to gain muscle, myself I'm way stronger on the bulk versus cutting therefore if I'm able to get deads up above my norm for a period of time I can only gain more lean muscle mass by hitting the weights harder. So definitely use whatever you've gain as an advantage as well then whenever it comes time to the pool days you don't shrink down to 135lbs, 10%... unless that's your goal, which everyone is different so if people want to look like Bruce Lee then that's there choice, I would think most would want to be in the middle, a good size but size 175lbs and lean given your height. If you are above 6'0 then I'd push that to 210lbs or more but you get the gist.

Ski

 

[jimjimmyjones85]

This is my weekly routine now. Since I started, I have gained about 25lbs of muscle mass and dropped close to 30lbs of unwanted body fat.

Mondays - Daily Ultimate Training (think Boot Camp on Crack)
Tuesdays - Kenpo Conditioning & 1 hour Personal Training Session
Wednesdays - Daily Ultimate Training x's 2
Thursdays - Kenpo Conditioning
Fridays - Either day off or stretching and cardio
Saturdays & Sundays - Free days to do whatever I want

I am very strict on my nutrition and eat lots of protein, don't eat any complex carbs after 1, and take vitamins, l-glutamine, gluclosamine sulfate, carnitine, and BCAA (before and after workouts).

Since I joined UFC Gym here I find that I spend no less than 2 1/2 hours at the gym on the days I go.

I wish I had that kind of time.

 

[OSCORP]

LOL love it!


[ame]https://youtu.be/-LVMutFvkhw[/ame]

 

[Phil Sierra]

I met the Warrior when I was in New Mexico by accident awhile back. I know some wrestlers like to hate on him and talk crap about him saying that he's weird, but when we talked he was cool as hell. Great guy bro.

 

[Phil Sierra]

These are two of my personal favorite bodybuilding books of all time. They are the ones that inspired me the most. I base a lot of my training on their philosophy and have seen the most results.

 

[Eli26]

And they are juice monkeys.