View Full Version : bodybuilding

07-21-2003, 05:06 PM
this is my new work out plan

upper body days
TRAPS-shoulder shrugs 80-120 lb
SHOULDERS-military press 35-45 lb
UPPER BACK-bentover row 75-90 lb
LOWER BACK-deadlift 75-120 lb
CHEST-bench p./fly bench p. 75-100 lb / fly 5-15 lb
BICEPS-curls 15-25 lb
TRICEPS-skull crushers 10-15 lb
FORARMS-curls 15-20 lb
BRACHIALIS-reverse curls 10-15 lb
i do this about 2 sets of 10 reps

lower body days
BUTT,HIP,LEGS-lunges 15-20 lb
QUADS-leg extension 160-180 lb
HAMSTRING-leg curls 50-75 lb
CALUES-standing calf raise 25-30 lb
ABS-siteups/crunches 15-25 lb
OBLIQUES-weighted side bends 15-25 lb
2 sets of 10 reps
week 1 week 2
DAY 1=upper body DAY 1=lower body
DAY 2=off DAY 2=off
DAY 3=lower body DAY 3=upper body
DAY 4=off DAY 4=off
DAY 5=upper body DAY 5=lower body
DAY 6=off DAY 6=off
and so on and so on

and my diet is pretty much eat what i want but when i'm all done with working out i have fast-acting hydrowhey protein with rice or enything with lots of carbs then 30 min later i have 100% creatine monohydrate.

I'm 5"6 or 5"5 male my weight is 117 and my life goal is to be the worlds strongest man alive that didnt use steroids :evillaugh
day 1 ::moon: daily diet week 1 work out plan
monday july 21,2003
6 servings of bread total.f 0.5 total.c 15g protein 2g
3 servings of pasta
2 plums
2 hot dog total.c 2g, protein 6g, total.f 17g
1 protein drink protein 23g

07-21-2003, 05:34 PM
What are stoyrodes? Are they super strong steroids? Where can I get stoyrodes? Are they legal?

Scott S
07-21-2003, 10:31 PM
Your daily protein looks really low. You're going to have to eat lots more protein; at least 120g.

And those stayrodes sound evil. ;)

07-21-2003, 11:28 PM
try eating some more protein and like tuna, chicken, eggs, cottage cheese and nuts or peanut butter..... also you should up your calories about another thousand because your very low weight, try eating 6 small meals a day to help keep your muscles energized and to minimize muscle breakdown.....

07-22-2003, 08:59 AM
Eat more man. That should be your first priority.