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06-20-2012, 10:13 AM
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#18376 | | Hacked RS to become a mod
Join Date: Feb 2002 Location: Sunny Hong Kong
Posts: 53,557
Thanked 24,534 Times in 8,539 Posts
Failed 1,537 Times in 685 Posts
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Originally Posted by Verdasco  I remember skinny posted a 3 and 5 day split for body hypertrophy program from bb.com, dunno if he still remembers | I can't remember ever following a bb.com plan before, so it must have been someone else
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06-20-2012, 10:24 AM
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#18377 | | Treasure Chest MOD
Join Date: Nov 2009 Location: Vancouver
Posts: 2,951
Thanked 1,602 Times in 704 Posts
Failed 126 Times in 51 Posts
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I do a 4 day split, and so far its been going pretty well for me. A 5x5 program is a strength program, and especially if you are starting out, its not gonna give you the hypertrophy that you're gonna want.
My 4-day split:
Monday: Quads, Hamstrings and Calves
Tuesday: Chest and Biceps
Wednesday: Shoulders and Triceps
Thursday: Back and Abs
Everything at 75% of 1 RM 10 reps, 4 sets for each exercise
__________________ BNWT Arcteryx Beta SL Hybrid Jacket Size Medium There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them. | |
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06-20-2012, 10:44 AM
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#18378 | | Big Drama Show
Join Date: Oct 2010
Posts: 5,714
Thanked 3,080 Times in 1,195 Posts
Failed 410 Times in 209 Posts
| Quote:
Originally Posted by blkgsr i've been major slacking at the gym the past month....i think it's part cause i'm getting bored of the 5x5 program...i've seen some significant gains (strength and bulk) from doing it but now i want more definition (ie my biceps got basically no growth from the program)
what's another good split(?) program that i can start on?? | I had no real bicep progress either. Probably gonna check out the layne norton program, like xplicit mentioned
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06-20-2012, 10:46 AM
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#18379 | | Big Drama Show
Join Date: Oct 2010
Posts: 5,714
Thanked 3,080 Times in 1,195 Posts
Failed 410 Times in 209 Posts
| Quote:
Originally Posted by instantneedles I do a 4 day split, and so far its been going pretty well for me. A 5x5 program is a strength program, and especially if you are starting out, its not gonna give you the hypertrophy that you're gonna want.
My 4-day split:
Monday: Quads, Hamstrings and Calves
Tuesday: Chest and Biceps
Wednesday: Shoulders and Triceps
Thursday: Back and Abs
Everything at 75% of 1 RM 10 reps, 4 sets for each exercise | What specific excercises do you do? JW
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06-20-2012, 10:58 AM
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#18380 | | The Brown Reason
Join Date: Jan 2007 Location: Whalley
Posts: 4,607
Thanked 5,863 Times in 1,525 Posts
Failed 221 Times in 97 Posts
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my arms have been lacking bad besides whatever gains I made with 5x5. Added in an arms day and they're starting to get better.
Dips, close grip bench, close grip pullups, reverse curls, 21's, 2-3 exercises on cables, skullcrushers and OH tricep extension is usually more or less the meat of my arms day
__________________ Quote: |
Originally Posted by bcrdukes fuck this shit, i'm out | | |
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06-20-2012, 11:30 AM
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#18381 | | I Wanna Go Fast!
Join Date: May 2002 Location: Nomadic
Posts: 5,922
Thanked 2,427 Times in 600 Posts
Failed 367 Times in 102 Posts
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Originally Posted by evo08 Jsilver and JD.. good work!
JD - How tall are you? I wish I was 200lbs+.. I hit 185 now cut to 175! | Thanks man, I'm 6'3".
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06-20-2012, 12:43 PM
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#18382 | | I *heart* Revscene.net very Muchie
Join Date: Dec 2007 Location: vancouver
Posts: 3,550
Thanked 4,012 Times in 988 Posts
Failed 210 Times in 55 Posts
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w0w jd13.....
i will rape you if i get the chance
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06-20-2012, 02:02 PM
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#18383 | | Rs has made me the woman i am today!
Join Date: Sep 2005 Location: Van
Posts: 4,188
Thanked 871 Times in 226 Posts
Failed 109 Times in 35 Posts
| Quote:
Originally Posted by jayare604 Can someone aware me on the ibodybuilder routines/program? | Here's the direct link: TESTOSTERONE MUSCLE | The ANACONDA Protocol Quote:
Originally Posted by Fcukedd JSilver that's pretty much my ideal physique 
How much do you weigh and how tall are you? | I'm short bro and not that heavy.
150lbs @ 5'7"
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06-20-2012, 02:29 PM
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#18384 | | My homepage has been set to RS
Join Date: Jan 2006 Location: Van
Posts: 2,079
Thanked 418 Times in 111 Posts
Failed 19 Times in 9 Posts
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fuck guys I'm so fatass compared to all you sexy monkeys. sad panda  | |
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06-20-2012, 03:18 PM
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#18385 | | Treasure Chest MOD
Join Date: Nov 2009 Location: Vancouver
Posts: 2,951
Thanked 1,602 Times in 704 Posts
Failed 126 Times in 51 Posts
| Quote:
Originally Posted by jayare604 What specific excercises do you do? JW | For legs, I do:
-breathing squats, with a sumo stance..
-leg press, both legs on platform and single leg on platform
-calf raises
-dumbbell deadlifts (I feel I can isolate my legs alot more with dumbbells)
-leg extensions
-leg curls
For back and abs I do:
-lat pulldowns
-pull-ups
-seated rows
-barbell bent-over rows
-deadlifts
-sit ups with weights
For chest and bi I do:
-incline, decline, flat bench dumbbell chest press
-pec dec
-preacher curls
-incline chest press machine
For shoulders and tris I do:
-dumbbell shoulder press
-lateral raises
-anterior raises
-tricep rope extensions
-occasionally some skull crushers
-close grip dips
Any comments,ideas, critiques on this workout guys?
__________________ BNWT Arcteryx Beta SL Hybrid Jacket Size Medium There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them. | |
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06-20-2012, 03:42 PM
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#18386 | | I contribute to threads in the offtopic forum
Join Date: Apr 2010 Location: Home
Posts: 2,988
Thanked 2,051 Times in 676 Posts
Failed 211 Times in 48 Posts
| Quote:
Originally Posted by JSilver
I'm short bro and not that heavy.
150lbs @ 5'7"
| That's funny because I'm the exact same height and weight as you..except you're like 2x bigger LOL
Are you taking their Anaconda Protocol as well? I'm seriously considering I, Bodybuilder...although I don't want to spend money on their supplements. 
Also, how do you know how much weight you should use for each exercise?
Last edited by Fcukedd; 06-20-2012 at 03:49 PM.
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06-20-2012, 03:58 PM
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#18387 | | Rs has made me the woman i am today!
Join Date: Sep 2005 Location: Van
Posts: 4,188
Thanked 871 Times in 226 Posts
Failed 109 Times in 35 Posts
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Yeap, I bought a 5 months supply until before they discontinued their product. Stuff works like a charm.
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06-20-2012, 04:36 PM
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#18388 | | RS Operative (G)
Join Date: Oct 2007 Location: GYM
Posts: 12,641
Thanked 4,567 Times in 1,530 Posts
Failed 406 Times in 127 Posts
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Only 27 days left of diet  | |
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06-20-2012, 04:37 PM
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#18389 | | RS Operative (G)
Join Date: Oct 2007 Location: GYM
Posts: 12,641
Thanked 4,567 Times in 1,530 Posts
Failed 406 Times in 127 Posts
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Originally Posted by jimzilla fuck guys I'm so fatass compared to all you sexy monkeys. sad panda | Still stroinger then all of us tho
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06-20-2012, 05:23 PM
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#18390 | | Treasure Chest MOD
Join Date: Nov 2009 Location: Vancouver
Posts: 2,951
Thanked 1,602 Times in 704 Posts
Failed 126 Times in 51 Posts
| Quote:
Originally Posted by jimzilla fuck guys I'm so fatass compared to all you sexy monkeys. sad panda | I'd trade a shredded body for the ability to squat and deadlift more than 6 plates anyday
__________________ BNWT Arcteryx Beta SL Hybrid Jacket Size Medium There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them. | |
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06-20-2012, 06:38 PM
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#18391 | | Rs has made me the woman i am today!
Join Date: Jan 2011 Location: Vancouver DT
Posts: 4,322
Thanked 2,797 Times in 916 Posts
Failed 1,257 Times in 270 Posts
| Quote:
Originally Posted by fetched Huge progress! What's your diet like? | x2
for 145lbs that is cut.
__________________
Fly Your Own Flag.
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06-20-2012, 06:53 PM
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#18392 | | RS.net, helping ugly ppl have sex since 2001
Join Date: Jan 2005 Location: Vancouver
Posts: 9,569
Thanked 3,604 Times in 1,216 Posts
Failed 236 Times in 60 Posts
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Maximum over train program on my chest
Bench press is now at a maximum of 265lb, 5 reps.  | |
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06-20-2012, 07:00 PM
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#18393 | | I *heart* Revscene.net very Muchie
Join Date: Dec 2007 Location: vancouver
Posts: 3,550
Thanked 4,012 Times in 988 Posts
Failed 210 Times in 55 Posts
| Quote:
Originally Posted by instantneedles I'd trade a shredded body for the ability to squat and deadlift more than 6 plates anyday | What about a shredded body and deadlifting 6plates+? 
*soon* dat dere slow cutttt babyyy
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06-20-2012, 07:17 PM
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#18394 | | Everyone wants a piece of R S...
Join Date: Aug 2005 Location: Alberta
Posts: 371
Thanked 82 Times in 27 Posts
Failed 11 Times in 6 Posts
| Quote:
Originally Posted by Verdasco Is the 205 dl ur max flip? Ur other excercises are so close! U squats and dl are way better than my shitty bench  I am sure ppl know what I mean. And is t possible for bulkers to gain beach body physiques ? Currently 149 and was 134 2-3 months ago. Going to go 160 an then cut. Tips in your diet flip?  | Not my max, but just recently learned how to properly do DL, so I kept the weight low. Going for 225 today. Quote:
Originally Posted by XplicitLuder @flip : in on diet and workout routine :P | Quote:
Originally Posted by fetched Huge progress! What's your diet like? | There's nothing special about my diet. What I think helped is my consistent time routine of eating because of work mon-fri. Cut out thick creamy sauces, white rice, potatoes. Havent had pasta in a while..no chips. For about a month or so now, I've been craving sweets. Probably from all the sugar I've lost.. :S
615am - Cereal or oatmeal or toasted sandwich
In between - lots of water and munched on almonds in case my stomach starts to growl
1015am - Fruits (apples oranges grapes bananas strawberries)
1230pm - Leftover dinner (brown rice, meat dish, veggies)
5pm - Bowl of cereal or small portion of leftovers (3-5 spoons worth of rice) or some fruit
8-10pm - workout (pre/post protein shake)
1015pm - Whatever dish my mother makes (small portion again)
Weekends I probably only eat 3-4 times. Not much snacking in between. When I eat out I sub my fries/potatoes for salad with vinaigrette or steamed veggies. Asian restaurants, there isn't much choice of there. I just give in to the white rice and saucy and deep fried stuff.
When I first started, I wrote down a bunch of workouts from menshealth & mensfitness into a notebook and just alternated in between them. I never really checked bb.com Probably cause I like reading all the articles menshealth/fitness has to offer.
Jan&Feb - Full body workouts.
Mar&Apr - I did the Spartacus workout from menshealth v1.0 + 2.0.
May - Full Body
June - 5x5
Also after each weight lifting session, I'd spend about 20-30 min skipping rope or hitting up the punching bags.
Last edited by thegentleman; 06-20-2012 at 07:26 PM.
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06-20-2012, 07:27 PM
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#18395 | | I bringith the lowerballerith
Join Date: Apr 2005 Location: Victoria
Posts: 1,158
Thanked 1,388 Times in 189 Posts
Failed 382 Times in 52 Posts
| Quote:
Originally Posted by strykn What about a shredded body and deadlifting 6plates+?
*soon* dat dere slow cutttt babyyy | closing in on it brah
__________________
1994 Honda Civic si hatch
1993 Honda Prelude SR-V
1994 Acura Integra RS
1995 Nissan 240sx SE
2000 Honda Civic DX hatch
1995 Acura Integra GSR
1993 Honda Civic dx hatch
1997 Acura Integra Type-R
1990 Nissan 240sx hatch
1988 Nissan 300zx-T SS
1992 Honda Civic si hatch
1997 Honda Civic cx hatch
1992 Honda Civic dx hatch
1991 Nissan 240sx se coupe
1986 Honda Accord EXR sedan
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06-20-2012, 08:50 PM
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#18396 | | RS has made me the bitter person i am today!
Join Date: Dec 2003 Location: kelowna
Posts: 4,797
Thanked 488 Times in 168 Posts
Failed 52 Times in 23 Posts
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all ive gotta say, is dat der weighted dip pump
__________________ Quote:
Originally Posted by RRxtar Ugliness and fatness are genetic disorders, much like baldness or necrophilia, and it's only your fault if you don't hate yourself enough to do something about it. | | |
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06-20-2012, 09:05 PM
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#18397 | | RS has made me the bitter person i am today!
Join Date: Dec 2003 Location: kelowna
Posts: 4,797
Thanked 488 Times in 168 Posts
Failed 52 Times in 23 Posts
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also, popcorn is my most favoriteist snack in the whole world, and i cant help but nom a bag a day
so im reading the ingredients on the box while im waiting to pop, and one of the ingredients is whey protein
so im gonna start supplementing with 4 bags of popcorn a day
__________________ Quote:
Originally Posted by RRxtar Ugliness and fatness are genetic disorders, much like baldness or necrophilia, and it's only your fault if you don't hate yourself enough to do something about it. | | |
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06-20-2012, 09:34 PM
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#18398 | | I *Fwap* *Fwap* *Fwap* to RS
Join Date: Sep 2010 Location: Mars
Posts: 1,502
Thanked 3,267 Times in 547 Posts
Failed 96 Times in 35 Posts
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Wow my gf sent me this pic from almost a year ago (July/August) and I thought it'd be a good time to post some progress since everyone is else 
My chest and delts are both the laggy parts for me and they're finally filling in. | |
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06-20-2012, 09:39 PM
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#18399 | | Treasure Chest MOD
Join Date: Nov 2009 Location: Vancouver
Posts: 2,951
Thanked 1,602 Times in 704 Posts
Failed 126 Times in 51 Posts
| Quote:
Originally Posted by TypeRNammer Maximum over train program on my chest
Bench press is now at a maximum of 265lb, 5 reps. | Your strength levels are soarin buddy.... You on a strength/power routine right now?
I should really start goin on a 5x5 if i want to reach my goal of 3 plates...
__________________ BNWT Arcteryx Beta SL Hybrid Jacket Size Medium There are no principles, there are only events. There is no good and bad, there are only circumstances. The superior espouses events and circumstances in order to guide them. | |
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06-20-2012, 09:49 PM
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#18400 | | what manner of phaggotry is this
Join Date: Nov 2001 Location: Kelownafornia
Posts: 18,285
Thanked 5,473 Times in 1,814 Posts
Failed 205 Times in 120 Posts
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Berz you look good in bunny ears. somehomo 
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