I have a kinda sorta Manuel labor job so I figured that’s enough unless zraw says otherwise
Chobbs, curious, where in Indiana do ya live? Family lives in the southern part so I’m down there a lot
Fort Wayne during school…in the middle of cornfields in the summer
Zraw why do you specify taking Vit D at night?
Man ate a meal a while ago and just had an awful headache and stomach ache…I’m not belimic I swear lol but I just threw it up and it automatically went away. I think it was the rice cakes. Great lift today tho
An attractive fa-male asked me to go coldstones to get ice cream…I respectfully declined, but said she could come over to “watch movies”
[quote]chobbs wrote:
An attractive fa-male asked me to go coldstones to get ice cream…I respectfully declined
[/quote]
Zraw! What are you teaching this kid?
[quote]rds63799 wrote:
[quote]chobbs wrote:
An attractive fa-male asked me to go coldstones to get ice cream…I respectfully declined
[/quote]
Zraw! What are you teaching this kid?[/quote]
Yea if I remember correctly there was an option where he’d give you macros or the full meal plan. You could’ve just subbed out some other form of carb and had icecream…
[quote]Mtag666 wrote:
[quote]rds63799 wrote:
[quote]chobbs wrote:
An attractive fa-male asked me to go coldstones to get ice cream…I respectfully declined
[/quote]
Zraw! What are you teaching this kid?[/quote]
Yea if I remember correctly there was an option where he’d give you macros or the full meal plan. You could’ve just subbed out some other form of carb and had icecream…[/quote]
I can’t cheat within the first week lol
[quote]chobbs wrote:
[quote]Mtag666 wrote:
[quote]rds63799 wrote:
[quote]chobbs wrote:
An attractive fa-male asked me to go coldstones to get ice cream…I respectfully declined
[/quote]
Zraw! What are you teaching this kid?[/quote]
Yea if I remember correctly there was an option where he’d give you macros or the full meal plan. You could’ve just subbed out some other form of carb and had icecream…[/quote]
I can’t cheat within the first week lol[/quote]
Blowies>gainz
[quote]chobbs wrote:
[quote]Mtag666 wrote:
[quote]rds63799 wrote:
[quote]chobbs wrote:
An attractive fa-male asked me to go coldstones to get ice cream…I respectfully declined
[/quote]
Zraw! What are you teaching this kid?[/quote]
Yea if I remember correctly there was an option where he’d give you macros or the full meal plan. You could’ve just subbed out some other form of carb and had icecream…[/quote]
I can’t cheat within the first week lol[/quote]
See if you can keep the rice cakes in, if not ill switch it to something else no problemo
Also, screw that girl she shouldve offered sorbet not icecream!
No worries, see this as an investment lol
Are these strawberries frozen or covered in lots of sugar? 
[quote]JackONeill wrote:
Are these strawberries frozen or covered in lots of sugar? :)[/quote]
Frozen lol
I really hate how shitty fruits are in North America.
I remember when I was back in Europe, actually eating ripe strawberries.
The reason kids don’t eat fruits in NA is cause none of them are ripe, fruits are supposed to be sweet not fkin sour
[quote]Ampedlift wrote:
I really hate how shitty fruits are in North America.
I remember when I was back in Europe, actually eating ripe strawberries.
The reason kids don’t eat fruits in NA is cause none of them are ripe, fruits are supposed to be sweet not fkin sour [/quote]
I’ll take the high quality beef over fruits anyday!
Boobies, bacon, bench press, baseball #Merica
[quote]zraw wrote:
We are gonna start you on a “simple” two way split. This may change in a few weeks or we might keep this for a bit depending on how well/bad you do on it
I want to do a push/pull split but with different exercises so you will have “4 days”
TRAINING DAYS COULD BE ANY DAYS YOU LIKE REALLY… BUT I DONT WANT THE 2ND DAY 2 TO BE THE DAY BEFORE THE 1ST DAY 1… AKA SPACE OUT THE BACKSQUATS AND DEADLIFT A BIT
Day 1 : Push
-Backsquat : 3 x 10
-Leg extensions : 2 x 15 with a 1second hold at the top
-Flat dumbell chest press : 4 x 10
-Inclined barbell press : 3 x 8
-Side lateral raises : 4 x 10
-Reverse pec deck (for rear delts) : 3 x 15 with a 1 sec hold
-Rope pushdown : 3 x 15 flex 1sec at the bottom
supersetted with
-Bench dips : x failure. Use a 3seconds negative
Day 2 : Pull
-Lying legcurls : 4 x 12
-Glute ham raise : 3 x 10
-Dumbell rows (pull with ELBOW) : 4 X 10
-Lats pulldown 1sec squeeze and 1sec stretch : 3 x 12
-Chest supported rows : 3 x 10 KEEP YOUR ELBOWS UP AND DONT JERK THE WEIGHT BY MOVING YOUR BODY AWAY FROM THE PAD. WE WANT TO HIT RHOMBOIDS THERE
-Barbell shrugs : 3 x 15
-Seated hammer curls : 4 x 10 - keep the biceps contracted, dont just go thru the motion
-Barbell curls : 3 x 12 - squeeze hard at the top. Use a 3seconds negative
Day 1 : Push
-Legpress : 5 x 20 - this will be hard… take enough rest to get all 5 sets… if it burns you know what? keep going it will eventually stop burning and just feel cold
-Inclined dumbell pres : 4 x 10. Dont go up all the way, only 3/4 to keep constant tension
-Decline barbell press (in smith if you can) : 3 x 12
-Pec deck : 3 x 15 - squeeze each rep 1 sec and KEEP YOUR BACK ON THE PAD
-Dumbell shoulder press : 2 x 10
-Bent over lateral raises : 4 x 15 - try to squeeze at the top
-Side lateral raise (use machine if you have if you dont use dumbells) : 3 x 15 if dumbells 3 x 25 if machine
-V-grip pushdown : 4 x 12 - no need to squeeze but dont use your pecs/delts either…
-Lying triceps extension with dumbells : 4 x 12 - make sure you get a good stretch here
Day 2 : Pull
- Seated legcurls : 4 x 12
- Dumbell stiff legged deadlift : 3 x 10 - dont come up all the way… we use this to hit your HAMS- - Barbell row : 4 x 10 - make sure you keep your elbows “IN” to hit the LATS
- Reverse grip pulldown (if you got a HS machine use this) : 3 x 12 - squeeze at the bottom
- Dumbell shrugs : 3 x 10 - hold each rep 2seconds on top
- Dumbell curls (palm facing up) : 4 x 10
- Preacher curl : 3 x 12
- Reverse EZ bar curl : 4 x 15
For abs honestly… do whatever you like… lol… I usually just do 4 sets of legraise and 4sets of cable crunches 15-25 reps
For calves I want you to do them on every workout.
Alternating between
8 x 10 Standing calves raise
and
8 x 10 Seated calves raise
[/quote]
I might have to take this workout and do it myself… I have been doing a similar split but I don’t switch up and I have more cardio as I am not a skinny guy trying to bulk… I am already big trying to teach my body to burn fat during a workout, although I have no clue how to do that LOL