Beer

Discussion in 'Fitness & Nutrition' started by smokie700, Sep 25, 2005.

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  1. smokie700

    smokie700 right near da beach, Boiiiii

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    Thanks OT Fitness crew!! <sarcasim> Today I have never felt so guilty about drinking 2 beers. I knew I was gonna find something i didn't like in the archives. hehe
     
  2. Tugga

    Tugga OT Supporter

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    nothing wrong with beers

    I'm dieting, and monday i had 3 beers tuesday i had 2 beers and thursday night i had 15 beers

    And i still dropped 2kg this week :)

    You still need to live. If i didnt drink those beers i might have dropped an extra .5kg but who cares i had fun and because of that i can continue to stay sane and diet.
     
  3. smokie700

    smokie700 right near da beach, Boiiiii

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    Yeah but I have a habit of drinking about a case a night when i go out. hehe But it is nice to know that drinking isn't forbidden.
     
  4. ~stangzorized~

    ~stangzorized~ New Member

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  5. ~stangzorized~

    ~stangzorized~ New Member

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    Day 1: back & biceps
    Exercise 1 - single arm lat pull down/ underhand lat pull down/ or barbell rows

    • usually 3 sets, 8-10 reps. i like single arm pull down best because i can adduct my elbows towards the end of each rep
    Exercise 2 - seated low row or any seated machine row

    • if using cables on low row, usually i get two single grips instead of a v-grip. i keep my elbows tucked on all seated row movements. again 3 sets, 8 reps
    Exercise 3 - alt. DB curls or seated curl machine

    • if u couldn't tell already, i do a lot of unilateral movements now. so one arm at a time on the seated curl machine. 3 sets, 10-12 reps.
    Exercise 4 - seated close grip preacher/ single arm hammer curls

    • same deal, 3 sets, 10 reps. i actually don't sit down one the preacher bench, but rather straddle it and make sure my armpits are flush with the top of the bench, and i lean forward as to prevent cheating
    Day 2: chest, tris
    Exercise 1 - flat BB or DB

    • 6-8 reps, 2 sets slight pause at bottom of reps an inch off the chest
    Exercise 2 - incline DB or BB

    • 8-10 reps, sometimes done on smith to save my elbows. again, slight pause an inch off chest between reps, 3 sets
    Exercise 3 - any chest press machine for 2 sets

    Exercise 4 - skullcrushers

    • started bring the ez bar behind my head and actually below the bench. 3 sets, 8 reps
    Exercise 5 - tate press or single arm overhead extension

    • 2 sets, 6-8 reps
    Exercise 6 - tricep pushdown machine
    2 sets, 8-10 reps

    Day 3: shoulders
    Exercise 1 - lateral raises

    • 3-4 sets, 10-12 reps, i always look down (pinch my chin to my chest) and keep my chest up. i try and prevent my hands from exceeding the height of my elbows
    Exercise 2 - bent over rear delt cable shit

    • perhaps the only exercise i feel that has an actual eccentric portion to stretch the post. delt beyond resting position. 3 sets, 12 reps
    Exercise 3 - seated front raise or light DB shoulder press

    • 3 sets, 10 reps. i adduct my hands when doing seated front raises, and always touch bottoms of DBs when doing shoulder press
    Exercise 4 - either rotator cuff work or cable lateral raises

    Day 4: legs
    Exercise 1 - single-legged squats, or squats

    • 3 sets, 8-10 reps. singled legged squats have killed my glutes recently
    Exercise 2 - leg press or front squat

    • 2 sets, 6-8 reps
    Exercise 3 - SLDLs

    • 3 sets, 10 reps
    Exercise 4 - ham curl

    • 3 sets, 10 reps. i've noticed my hammies lag, and that i tend to cheat when going heavy, so i do standing ham curls, and make sure my knee makes contact with the pad at all times
    Excercise 5 & 6 - standing & seated single calf raises

    • glad ive started doing unilateral movements for my calves, my weakest muscle groups. it's staggering to see the difference in weight that i can lift with both vs. only one calf. classic case of quality > quantity
    Day 5,6,7
    usually 2 off days, and depending on soreness, i'll add in an ab/oblique day coupled iwth deadlifts and lower back movements. usually a very brief workout. start out with DLs then i'll do 3 sets of 10 weighted crunches on the decline bench, and side bends on hyperextension apparatus. finish up with good mornings & hyperextensions.
     
  6. G-n-P

    G-n-P New Member

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    fantastic advice, A++++


    :ugh2:
     
  7. smokie700

    smokie700 right near da beach, Boiiiii

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    Thanks i'm printing this up! Very detailed and I think it will be quite useful. i'll let you know how my results happen. (p.s. i'm drunk so I will have a better post inmorning.)
     
  8. ~stangzorized~

    ~stangzorized~ New Member

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    ban
     
  9. Phineas Q Stork

    Phineas Q Stork Active Member

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    he was trying to save a gay thread
     
  10. SteveO

    SteveO Guest

    no thread about beer is a gay thread, drink up
     
  11. smokie700

    smokie700 right near da beach, Boiiiii

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    And drink again!
     
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