any dedicated weight lifters here?

**weaponx12o** · 05-10-2004 01:04 AM

just wondering if there are any weight lifters on this site. post your workout program (including sets/reps, intensity), what supplements you're taking (if any), and any tips for the noobs.

**bayster** · 05-10-2004 02:31 AM

oh ya , that will be me ....6 times a week 30mins - 1 hour per day

**weaponx12o** · 05-10-2004 07:18 AM

wow 6 times? i only go 4 times. what gym do you go to?

TestMagic · 05-12-2004 11:18 PM

I used to be really into it, but now, I seem to squeeze in only one workout a week. I've got weights, dumbbells, and a punching bag at home, so I tend to use those more than I do the gym.

Typical workout:

Bench: 135 lbs x 12 reps
175 lbs x 10 reps
225 x 8 reps

Pull-downs:
Similar "inverted pyramid," not sure of the weights, since the pulleys make a difference.

Oops! Gotta run! Then comes shoulder press, maybe flies.

**bayster** · 05-13-2004 12:30 AM

Originally Posted by weaponx12o

wow 6 times? i only go 4 times. what gym do you go to?

24 fremont 2 locations and one of them is in newark

**bayster** · 05-13-2004 12:31 AM

Originally Posted by TestMagic

I used to be really into it, but now, I seem to squeeze in only one workout a week. I've got weights, dumbbells, and a punching bag at home, so I tend to use those more than I do the gym.

Typical workout:

Bench: 135 lbs x 12 reps
175 lbs x 10 reps
225 x 8 reps

Pull-downs:
Similar "inverted pyramid," not sure of the weights, since the pulleys make a difference.

Oops! Gotta run! Then comes shoulder press, maybe flies.

just keep doing it ,, i have been working out 6 days a week for 2 years ... i max out last year @ 212 pounds

**weaponx12o** · 05-13-2004 01:27 AM

i used to be a gym rat too, i never really tried to max out, but the heaviest i went up to was 1 set of 8 reps with 235 on bench. but that was like 2 years ago

**uCallmeBobby** · 05-16-2004 09:22 AM

damn guys, i started going regularly in January. And since about a month or so ago I'm able to do a bit over my own weight now. (165 lbs)

**weaponx12o** · 05-16-2004 09:39 PM

we all have to start somewhere. just stay dedicated and you'll continue to progress.

Whodeani · 07-09-2004 08:11 PM

OK here we go...

Mondays: Chest

-15 min warm up on either stair master or elliptical trainer. (always start with a good warm up to get the blood pumping)

Flat bench press
-Start with a warm up set of 8 I do 135..
-Next we do a pyramid work out. which is as listed.
-set of 8 rest
-set of 6 rest (add 10 lbs)
-set of 4 rest (add 10 lbs)
-set of 2 rest (add 10 lbs)
-cool down, back to warm up weight with extra wide grip 1 set of 8-12
** not if you say do all the sets and when if came down to the set of two you only could put up 1. then the next monday you don't go up in weight. If you do all your sets clean with out help. Then the Following monday you add 5 lbs 2 1/2 on each side understand the goal is to put up all sets clean so that next week you can go up 5 lbs.

Next:
same set as above, leave out the warm up and cool down set.

Decline bench
-set of 8
-set of 6 (add 5lbs)
-set of 4 (add 5lbs)
-set of 2 (add 5lbs)
** Same as above do all sets clean so that you can advance next week. if you don't do all sets clean then it's the same wieght next week. Somtime it may take three weeks before you can put up all sets clean. It's a bitch some times!

Next
Incline dumbbell press.
-3 sets of 8 to 12

Next cables.. we do a supper set on this. I'll explain.

-3 sets of 8-10
** Here is the supper set. while you are normally suppose to be resting in-between sets.
Here while you partner is doing the cables you do pushups until failure. extra wide should be doing 8-10 on the first set and if your lucky you might get 6 on your third set.
So it goes
-Cables set of 8 --> push ups little rest
-Cables set of 8 --> push ups little rest

Finally we do either flat bench fly's (key is to act like you are hugging some one)
-3 sets of 8

This should take 2 to 2.5 hrs depending if you are talking it up with a friend or having to wait on machines. This will build stamina as well as strength...

I work out 4 to 5 times a week... I work 1 to 2 body parts a day. each work out is approx. 2 hrs. and as much as

Our 3 hr workouts are when we end with an hour of cadieo boxing with mitts and pads.

The supplements that I take.. German pharmaceutical Creatine.. If you plan to take Creatine then buy the German Pharmaceutical It's the best out there... You can find it pretty easy. But if it doesn't say it is on the bottle then it's not (key)

Now here is the crazy sh|T...

-Mag 10 (Prohormone)--> Brand -->Biotest
-Testosterone Boosters-->testosterone--> Brand-->Tribex
-Anti-Estrogen-->Testosterone-Support Formula--> Brand-->Biotest

These three are all taken together.. one week on.. one week off. :gwork: