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post #1 of 60 (permalink) Old 02-23-2007, 11:53 AM Thread Starter
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Flame suit is all zipped up... wouldn't mind some constructive criticism.

I am going to post up my current routine and diet to see what you guys think. I know, I know, "after all that, this douche bag is going to ask for our opinion". Well, yeah, I guess thats right, and before you say "I thought you were so f'in happy with your progress, why do you need advice from us." I know that what I do isnt perfect, but I'd like to get as close as possible, and if it means sucking up a little pride to suck info out of some people, so be it.

Wake up, take some NOExplod, 100mg caffeine, 8oz water and then hit the gym, after my workout i do my cardio (see below for my workout/cardio schedule).

As soon as I am done I have a post workout creatine complex, high in dextrose.

10-15 min later, 40g whey and 1 cup (dry) oatmeal.

2 hours later, 6-8oz chicken breast and can of green beans.

2-3 hours later, chicken and oatmeal.

1 hour later, do some light cardio.

Get home, try to get some salmon or lean red meat and some vegi's.

2-3 hours later, chicken breast.

2-3 hours later 40g whey.

1 hour later sleep.

I am on a five day HITT program, monday - bi's, tuesday - legs, wednesday - chest, thursday - back, friday - shoulders. three workouts per muscle group switching it up between the HIT 6-10 reps, then 3-5reps, then 11-15 reps one week, then the next week double drop sets.

I do cardio right after pretty much all my workouts (heart=135) for about 25 mins. Abs and calves done mon, wed, fridays. Sat and Sun I rest.

I supplement with viatamin c (1g 3x day), calcium (i dont drink any dairy), ala (300mg 3x day), noexplod, zma, glutamine (10g 3x day), and my creatine complex (5g 2x day).

Anything stickin out that I am just really fuckin up?

Thanks,
James

Oh, and like I said, not trying to be Mr. Olympia, just want lean muscular healthy apperance.


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post #2 of 60 (permalink) Old 02-23-2007, 11:58 AM
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Doing cardio after you eat isn't good for fat burning.

Do your cardio in the mornings before you eat so your glucose is at its lowest point and you burn more fat calories. If you do cardio after you eat you're using glucose (blood sugar) for energy and not burning as many fat calories.

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post #3 of 60 (permalink) Old 02-23-2007, 12:00 PM Thread Starter
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oh, i do it right after i work out, sorry if i didnt make that clear, i just do some light stuff after i eat a bunch of carbs mid day, and i mean real light, more like watch some tv on the stationary bike

fixed it now so it should be easier to understand


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post #4 of 60 (permalink) Old 02-23-2007, 12:12 PM
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Wake up, take some NOExplod, 100mg caffeine, 8oz water and then hit the gym.
You couldn't pay me to do this every day... Don't you feel like shit in the gym?
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post #5 of 60 (permalink) Old 02-23-2007, 12:15 PM
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post #6 of 60 (permalink) Old 02-23-2007, 12:15 PM Thread Starter
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no, my stomach is weird, i actually really like being on an empty stomach, when i try to bulk up a little i usually do my workouts later and after i've eaten a few times and it makes me get tired and sometimes feel a little sick if i push real hard. i understand where your comin from though, my old workout partner didnt like the empty stomach routine either... from my reading though, it makes no difference in muscle gains between people who've gotten some protein in them or not (could be wrong, but thats what i've read)


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post #7 of 60 (permalink) Old 02-23-2007, 12:16 PM
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post #8 of 60 (permalink) Old 02-23-2007, 12:20 PM Thread Starter
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ya, working nights as a server, and i also go to school. school is easy cause i have a house thats like .4 miles from uta, so i can run home and eat and whatever. working nights as a server is a diff. story, i usually cook my chicken before i go, wrap it up and munch out when i get a few moments throughout the night (protein bars help here as well). it's hard, but do-able, im not 100% sometimes when i work, cause sometimes we'll be on a wait from the time i get there till mid night, but i do my best (never more then 3-4 hours without some food).


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post #9 of 60 (permalink) Old 02-23-2007, 12:21 PM
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You forgot the fat burners!
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post #10 of 60 (permalink) Old 02-23-2007, 12:23 PM Thread Starter
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oh yeah, throughout the day i alternate my lipo6, hotrocks, hydroxycut, and e/c/a stack, gotta avoid homeostasis 2% bodyfat is what the ladies like!


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post #11 of 60 (permalink) Old 02-23-2007, 12:51 PM
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In taking the creatine and NOexplode it sounds like you are trying to volumize. Drop the cardio and caffiene. You need those calories to repair muscle, and the caffiene negates the effects of the creatine. I personally like to bulk from September through December, and then start leaning up for the lake come January 1. You'll be less efficient at both trying to do them at once.

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post #12 of 60 (permalink) Old 02-23-2007, 12:55 PM Thread Starter
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Originally Posted by The Raven
In taking the creatine and NOexplode it sounds like you are trying to volumize. Drop the cardio and caffiene. You need those calories to repair muscle, and the caffiene negates the effects of the creatine. I personally like to bulk from September through December, and then start leaning up for the lake come January 1. You'll be less efficient at both trying to do them at once.
I'm not discounting what you say, because thats what I had believed as well, but I found this artice on bodybuilding.com and it raised some questions about the creatine caffeine thing.

Q: I heard that creatine and caffeine can be consumed at the same time. But an article I read claims caffeine inhibits the absorption of creatine into muscle tissue. Which is true?

A: There was a controversial research study published in 1996 in the Journal of Applied Physiology about creatine and caffeine; however, if you study that article closely, you'll find that caffeine had no effect on creatine uptake into muscle. A more recent study by Vanakoski, et al. in 1998 investigated the pharmacokinetics of caffeine and creatine, both alone and in combination. They reported when creatine was used alone or even in combination with caffeine that, "creatine was rapidly and efficiently absorbed, as reflected by plasma concentrations." Because researchers concluded that creatine was efficiently absorbed even when combined with caffeine, it does not appear from the results of this study that caffeine exerts a negative effect on the uptake of creatine into muscle tissue.


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post #13 of 60 (permalink) Old 02-23-2007, 01:01 PM
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If you want lean mass...just learn to eat healthy. You dont need to follow a strict plan of the same food everyday. And What type of workouts do you do? Are you at the UTA gym? I go up there occasionally but usually hit 24hr. Let me know if you're gonna be working this saturday at all, I need to grab a bicep workout.
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post #14 of 60 (permalink) Old 02-23-2007, 01:03 PM Thread Starter
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i rest on the weekend, mon-fri im there though...i wish i could afford a 24 hour or la fitness membership, but i figure i pay enough for my uta gym membership (like 3-4k a semester)

you ever see my bike out front?


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post #15 of 60 (permalink) Old 02-23-2007, 01:05 PM
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heh...what kinda bike is it? And how long have you been working out up there...I may have ran into you before. You in pretty good shape?
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post #16 of 60 (permalink) Old 02-23-2007, 01:08 PM Thread Starter
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im happy where im at for the most part, but i consider myself a long term project. its a streched out 05 750 all silver with a dumbass rider


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post #17 of 60 (permalink) Old 02-23-2007, 01:10 PM
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Getting better mean not being happy where you're at. haha. And no I've never seen your bike then...

At what time do you usually lift?
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post #18 of 60 (permalink) Old 02-23-2007, 01:15 PM Thread Starter
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between 7-10am mon-friday


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post #19 of 60 (permalink) Old 02-23-2007, 01:20 PM
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nevermind...you've never seen me up there...haha.

so you work out 3 hours a day 5 days a week? thats way too much. What does your workout look like?
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post #20 of 60 (permalink) Old 02-23-2007, 01:34 PM Thread Starter
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no i get there between 7-10am...i suck at descriptions i guess. my workouts are usually 45 mins or so + 25 or so cardio


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post #21 of 60 (permalink) Old 02-23-2007, 01:55 PM
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6-10 reps? You realise that for max muscle hypertrophy the accepted range is 10-12 reps? since you said you want to look "good for the ladies".. but yet you lift in the 6-10 " less beef more strength" range... i would think you would want to bump up your reps.. but then what do i know about mass and weights..

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post #22 of 60 (permalink) Old 02-23-2007, 02:04 PM Thread Starter
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wow, i cant explain anything properly today

i have two routines i switch between weekly

first one.

start out each work out with 10 reps very light warm up.
next comes a pretty damn heavy 6-10 rep set (just hitting failure between 6-10)
next comes a REAL heavy set (one shy of failure at 3-5 reps)
next comes a lighter set (hitting complete failure at 11-15 reps)

then the next week i do double drops.
start with my warmup
next come 8-10 reps failing out, drop 10% and get a few breathes and try to squeeze out 8-10 again.
wait 3 mins and repeat the above.

i also switch up my cardio, i do 3 weeks @ 25-30 mins (hr=135), then i do intervals for three weeks (hr=195 for two mins, one min at like hr=115, then two more mins hr=195) then im done.


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post #23 of 60 (permalink) Old 02-23-2007, 02:08 PM
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not enough carbs, not enough veggies, not enough fruits, not enough fiber, not enough calcium...

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post #24 of 60 (permalink) Old 02-23-2007, 02:09 PM
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Seems of your goals your workouts are counter productive. If you just want to look good.. there is no need for 3-5 set..

are you using a spotter? because if failure means you cant get the weight off your chest.. if you can re rack it.. its not failure and means nothing.

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post #25 of 60 (permalink) Old 02-23-2007, 02:12 PM Thread Starter
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not enough carbs.
i hope your right, carbs are my favorite...any good guides for carb intake? i have heard 1:1:.5 is a good rule (protein:carb:fat), but i never keep good enough track of exactly how many carbs i get, nor do i know if something has sugar alcohol if that still counds as carbs or not. should i be using "net carbs" or just straight off the side of the box carb counts?


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post #26 of 60 (permalink) Old 02-23-2007, 02:12 PM
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Keep the warmup, but don't inter-mingle rep ranges. Pick a rep range, and switch every two weeks to keep you body guessin'. I do sets of 12 for 2 weeks, sets of 8 for 2 weeks, sets of 5 for 2 weeks, and then back to sets of 12. The mix of high and low reps makes for a more well-rounded physique, as it's a mix of strength movement, growth movement, and toning.

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post #27 of 60 (permalink) Old 02-23-2007, 02:13 PM Thread Starter
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Originally Posted by White_lightning
Seems of your goals your workouts are counter productive. If you just want to look good.. there is no need for 3-5 set..

are you using a spotter? because if failure means you cant get the weight off your chest.. if you can re rack it.. its not failure and means nothing.
i use a spot about 80% of the time, other wise i use the smith machine or whatever, i def. hit failure, i snake out from that smith machine quite a bit


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post #28 of 60 (permalink) Old 02-23-2007, 02:13 PM
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I just saw this... you take 30g of glutamine a day? Why?

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post #29 of 60 (permalink) Old 02-23-2007, 02:14 PM
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Originally Posted by frsslt1
i hope your right, carbs are my favorite...any good guides for carb intake? i have heard 1:1:.5 is a good rule (protein:carb:fat), but i never keep good enough track of exactly how many carbs i get, nor do i know if something has sugar alcohol if that still counds as carbs or not. should i be using "net carbs" or just straight off the side of the box carb counts?

I do about 1:1 carbs/protein, with minimal fat, and supplement fish oil and EFA's.

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post #30 of 60 (permalink) Old 02-23-2007, 02:15 PM
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I just saw this... you take 30g of glutamine a day? Why?

Muscle repair.

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post #31 of 60 (permalink) Old 02-23-2007, 02:15 PM Thread Starter
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because i dont like loosin lean muscle and i consider it cheap insurance (i probably get more the 30g's if you consider my protein shake and creatine complex both have some too)...i havent ever read anything that point toward too much being a problem, is it?


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post #32 of 60 (permalink) Old 02-23-2007, 02:17 PM Thread Starter
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Originally Posted by The Raven
I do about 1:1 carbs/protein, with minimal fat, and supplement fish oil and EFA's.
damn i forgot about my fish oil, that goes in there with that loan chicken breast up there...my fats are never quite there, i guess its my body saying, "bitch i work this hard, you are not eating fats", i notice if i get too low though my joints hurt, not sure if its related, but sure fuckin seems like it


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post #33 of 60 (permalink) Old 02-23-2007, 02:18 PM
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Muscle repair.
I know why you take glutamine... 30g is excessive.

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post #34 of 60 (permalink) Old 02-23-2007, 02:19 PM Thread Starter
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I know why you take glutamine... 30g is excessive.
i like to sell it as coke to the neighborhood kids, pays for itself fast, and those fuckers are getting ripped


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post #35 of 60 (permalink) Old 02-23-2007, 02:23 PM
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Quote:
Originally Posted by frsslt1
damn i forgot about my fish oil, that goes in there with that loan chicken breast up there...my fats are never quite there, i guess its my body saying, "bitch i work this hard, you are not eating fats", i notice if i get too low though my joints hurt, not sure if its related, but sure fuckin seems like it

There is a direct correlation to the joint pain and fat intake. Unless you happen to be taking Winstrol...

EAS makes a good joint supplement that you might consider if upping your fat intake doesn't help.

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post #36 of 60 (permalink) Old 02-23-2007, 02:25 PM Thread Starter
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There is a direct correlation to the joint pain and fat intake. Unless you happen to be taking Winstrol...
no, winstrol is a steriod correct? i think i knew a dumbass that was taking that shit all byitself, and from what i read you should be taking that as part of a stack correct? he always told me how it didnt make his muscles bigger, but harder then rocks, he was stupid, so i didnt put much faith in that.


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post #37 of 60 (permalink) Old 02-23-2007, 02:27 PM
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Quote:
Originally Posted by frsslt1
i hope your right, carbs are my favorite...any good guides for carb intake? i have heard 1:1:.5 is a good rule (protein:carb:fat), but i never keep good enough track of exactly how many carbs i get, nor do i know if something has sugar alcohol if that still counds as carbs or not. should i be using "net carbs" or just straight off the side of the box carb counts?
As far as how much, I'm a bad one to ask. I gear 100% of my training towards running marathons, ironman distance triathlons, bike races, etc.

Everything is classified into three nutrient groups - carbs, protein and fat. Neglect one of them and you are depriving yourself important nutrients your body requires. In my case a low-carb diet is dangerous since i depend on carbs to thrive in what I do.

Carbs are your primary fuel source. They provide the primary fuel for your muscles as well as your brain. When you don't take enough in you don't work efficiently. You don't get in kick-ass workouts and you don't recover. Take in enough, you can workout harder and the results are better.

When people ask me how many carbs I tell them it depends on the size of your fuel tank. I'm involved in 10-20 hours per week of endurance type exercise so my fuel tank is bigger than someone sitting behind a desk and getting 3x a week in the gym.

2 grams per pound of bodyweight would be the minimum I would recommend. On the high side I take in about 4 grams per pound and about 1 gram protein per gram of body weight.

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post #38 of 60 (permalink) Old 02-23-2007, 02:27 PM Thread Starter
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btw- got a price on that joint supp? might be worth the $ to not have the problem keep me out of the gym later.


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post #39 of 60 (permalink) Old 02-23-2007, 02:35 PM Thread Starter
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Originally Posted by 01WhiteCobra
As far as how much, I'm a bad one to ask. I gear 100% of my training towards running marathons, ironman distance triathlons, bike races, etc.
ya, endurance is not my thing, i dont have that kind of drive. i respect those who can do it though, takes more effort i think then what i do, i dont consider my routine hard at all though, i enjoy it all, from the diet to the workout, i just wish i could dedicate even more time (but that'd lead to overtraining, something that took me a while to fully understand).

-james


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post #40 of 60 (permalink) Old 02-23-2007, 02:41 PM Thread Starter
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btw- not that it matters much now, but sorry to those who i offended with my other post...retarded moment in life


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post #41 of 60 (permalink) Old 02-23-2007, 02:42 PM
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Im not a fan of smith machines because the weight is not really accurate to what you can do.. if you can smith bench 315.. realistically you can do 225 on the flat bench.. likewise with squats.. IMO using the free weights is much better.

the only time i use machines is for movements that agrivate injurys.

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post #42 of 60 (permalink) Old 02-23-2007, 02:45 PM Thread Starter
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Im not a fan of smith machines because the weight is not really accurate to what you can do.. if you can smith bench 315.. realistically you can do 225 on the flat bench.. likewise with squats.. IMO using the free weights is much better.

the only time i use machines is for movements that agrivate injurys.
ya, i 100% agree because i can curl the bar with my finger, i cant curl a 45lbs dumbell that way but i dont every quote my max or anything, much less with a number derived off that. but between going to failure or not and using that or not i consider it to be okay, i would always rather have a spot and do it old school, but not always possible...


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post #43 of 60 (permalink) Old 02-23-2007, 02:45 PM
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Quote:
Originally Posted by frsslt1
no, winstrol is a steriod correct? i think i knew a dumbass that was taking that shit all byitself, and from what i read you should be taking that as part of a stack correct? he always told me how it didnt make his muscles bigger, but harder then rocks, he was stupid, so i didnt put much faith in that.

Thought he may be "stupid" for other reasons,m he's correct about the winny. It's not a size drug, but does make the muscles harder (dehydration is a big concern, as well as joint soreness), and increases strength. I will agree that it's pointless to take alone though, as the effects will subside once you quit taking it.


As for the joint pain, take your pick...

http://www.bodybuilding.com/store/jnt.htm

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post #44 of 60 (permalink) Old 02-23-2007, 02:46 PM Thread Starter
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Thought he may be "stupid" for other reasons,m he's correct about the winny. It's not a size drug, but does make the muscles harder (dehydration is a big concern, as well as joint soreness), and increases strength. I will agree that it's pointless to take alone though, as the effects will subside once you quit taking it.


As for the joint pain, take your pick...

http://www.bodybuilding.com/store/jnt.htm

isnt it illegal anyways...so i guess it doesnt matter anyway since you cant get it...


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post #45 of 60 (permalink) Old 02-23-2007, 02:48 PM
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Im not a fan of smith machines because the weight is not really accurate to what you can do.. if you can smith bench 315.. realistically you can do 225 on the flat bench
The range of motion is not natural utilizing the smith machine, therefore I throw up less on bench using the smith.
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post #46 of 60 (permalink) Old 02-23-2007, 02:50 PM Thread Starter
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The range of motion is not natural utilizing the smith machine, therefore I throw up less on bench using the smith.

funny you mention that, i do as well, maybe around the same actually. i do kinda a J type shape when i bench free that i cant do on the smith...it doesnt seem to effect my incline as much, but fucks my bench all up.


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post #47 of 60 (permalink) Old 02-23-2007, 02:55 PM
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isnt it illegal anyways...so i guess it doesnt matter anyway since you cant get it...

The Winstrol is, I was just passing along a little info. The joint stuff is legal, and pobably available at most grocery store pharmacies.

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post #48 of 60 (permalink) Old 02-23-2007, 03:21 PM
Ja Ja Ja Ja JEW UNIT!!
 
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Join Date: May 2000
Location: SMackdownville,TX
Posts: 13,296
Quote:
Originally Posted by Stangin4Lyfe
The range of motion is not natural utilizing the smith machine, therefore I throw up less on bench using the smith.
If you are used to free weights then that is what happens. if you are used to lifting on the smith and move to a barbell you will barbell bench less.. its bcause you are used to your range of motion.

D.
Pain, is weakness leaving the body.
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post #49 of 60 (permalink) Old 02-23-2007, 04:20 PM
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Quote:
Originally Posted by White_lightning
its bcause you are used to your range of motion.
aka...your NATURAL range of motion.
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post #50 of 60 (permalink) Old 02-23-2007, 04:26 PM
Ja Ja Ja Ja JEW UNIT!!
 
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Join Date: May 2000
Location: SMackdownville,TX
Posts: 13,296
Quote:
Originally Posted by Stangin4Lyfe
aka...your NATURAL range of motion.
agreed.. but plenty of people only use the smith.. so they are used to NOT using the natural range of motion.

D.
Pain, is weakness leaving the body.
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