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He was also constantly having takeaway curries. And he wasn't even the worst one when it came to the toilets at work.

kay wrote:He was also constantly having takeaway curries. And he wasn't even the worst one when it came to the toilets at work.

My housemate is even more of a fiend on the protein shakes than I am, so glad we've got seperate bathrooms at the flat

Protein farts are the worst.

Right now my dog's sleeping with his face by my ass. The combination of protein, coffee, and spices produce some magnificent olfactory atrocities which must only be magnified by his heightened sense of smell.

SunkLo wrote:

Neptune wrote:How can I tone up the front of my thighs? The back of my thighs are toned, but not the front.
What can I do, in terms of sport? I'm not really fond of the gym.

Run backwards. I guess if you really want a sport, something that involves kicking a lot. Do squats as well.

Biggup the workout crew! Are we posting our routines or wha?

Here's mine:

Day 1
Bench press
Chest fly
Tricep pressdown
Lying tricep extension
Resisted crunch
Resisted reverse crunch
Trunk rotation/oblique crunches

Day 2
Squat
Leg curl
Quad extension
Bicep curl
Preacher curl

Day 3
Lat pulldown
Seated row
Deltoid row
Lateral raise
Seated delt press

3 sets each, decreasing weight by 10lbs each set,

Cycle repeats endlessly with no days off. .
.

Bruv.. rest days are as important as your work out. Your body needs time to repair itself otherwise you are just tearing muscle after muscle.

Also wondering why your reps are decreasing in weights, surely it's better to increase so you can warm the muscle and finish hard. not sure if you are tryna build or tone tho

Peace.

5 x 5 reps/sets. On Monday pull, Wednesday push and on Friday legs. Basically like the plan I posted on the first page. Except when I make the jump to a higher weight and I can't reach it yet, I just do it to failure. I also only take 30 second rests between each set, unless I had trouble with the fourth. Then I take some more time. Works well for me. And I only bother with cardio as a warmup.

I'm still cutting and I'll probably be done in a month or two. I'm thinking of going 3 x 10 when I start bulking again. Completely overhaul my shit. With my current knowledge on nutrition I should be able to bulk way better. My last three months of bulking were 1ns4n1ty.

dreamizm wrote:Bruv.. rest days are as important as your work out. Your body needs time to repair itself otherwise you are just tearing muscle after muscle.

I've recently discovered this. I plateaued and then I became extremely fatigued. I'm currently de-loading.

dreamizm wrote:Also wondering why your reps are decreasing in weights, surely it's better to increase so you can warm the muscle and finish hard. not sure if you are tryna build or tone tho

he'll be doing dropsets. It doesn't sound logical but apparently it's a good way to gain muscle. 1st set - highest weight possible (low rep), 2nd set - cut weight in half (twice as many reps), 3rd set - cut weight in half again (double your rep count again)

your workout looks pretty good skunlo.

This is my most recent program:

DAY 1
• Incline Bench Press
• Decline Chest Press/Fly
• Narrow Grip Lat Pulldown
• Cable Wood Chop
• Lat Pullover (Dropset)
• Smith Rack Shoulder Press
• Barbell Upright Row
• Bicep Curls
• Single Arm Tricep Extension

DAY 2
• Hack Squat
• Split Squat
• Stability Ball Sing Leg Squat
• Kettlebell Windmill
• Smithrack Calf Raise
• Seated Calf Raise
• Medicine Ball Sit Up
• Leg Raises
• Stability Ball Sit Up Rotation

3x sets per

Plus 20 min cardio warm up

Molzie wrote:• Decline Chest Press Fly

What is a 'chest press fly' and what is the advantage of doing it decline over flat or inclined?

cityzen wrote:

Molzie wrote:• Decline Chest Press Fly

What is a 'chest press fly' and what is the advantage of doing it decline over flat or inclined?

A decline will work the bottom of the pectoral muscle.

Is it a chest press exercise or pec fly? I can't get my head around 'chest press fly'.

cityzen wrote:Is it a chest press exercise or pec fly? I can't get my head around 'chest press fly'.

It's one rep fly, second rep press etc.

*Edit* should have written press/fly

I do 5 days a week

Monday: Chest and Shoulders
Tuesday: Shoulders and Back
Wednesday: Forearms
Thursday: Legs and Abs
Friday: Biceps and Triceps

Only an hour a day, theres some study that showed after an hour your body stops producing what it needs to build muscle and starts releasing something that slows the muscle building down (or something like that)
Still putting on muscle, all i'm trying to do is bulk up so need to work everything. Cant believe how much improvement ive seen since i started doing my legs!

dubloke wrote:I do 5 days a week

Monday: Chest and Shoulders
Tuesday: Shoulders and Back
Wednesday: Forearms
Thursday: Legs and Abs
Friday: Biceps and Triceps

Only an hour a day, theres some study that showed after an hour your body stops producing what it needs to build muscle and starts releasing something that slows the muscle building down (or something like that)
Still putting on muscle, all i'm trying to do is bulk up so need to work everything. Cant believe how much improvement ive seen since i started doing my legs!

Legs workouts are the fucking best.

I'm trying to ask my dad for £20 to get a membership to the college gym...

MrAural wrote:I'm trying to ask my dad for £20 to get a membership to the college gym...

College Gym charges you? Do you go to the college? Seems a bit unfair.

garethom wrote:

MrAural wrote:I'm trying to ask my dad for £20 to get a membership to the college gym...

College Gym charges you? Do you go to the college? Seems a bit unfair.

Yeah I'm at the college, fully enrolled. They charge you £3.50 a session or you can have the membership for £20.

MrAural wrote:

garethom wrote:

MrAural wrote:I'm trying to ask my dad for £20 to get a membership to the college gym...

College Gym charges you? Do you go to the college? Seems a bit unfair.

Yeah I'm at the college, fully enrolled. They charge you £3.50 a session or you can have the membership for £20.

Where in the world are you from dude?

You from the UK? If so, every college I know that has a gym doesn't charge people that go there.

garethom wrote:

MrAural wrote:

garethom wrote:

MrAural wrote:I'm trying to ask my dad for £20 to get a membership to the college gym...

College Gym charges you? Do you go to the college? Seems a bit unfair.

Yeah I'm at the college, fully enrolled. They charge you £3.50 a session or you can have the membership for £20.

Where in the world are you from dude?

You from the UK? If so, every college I know that has a gym doesn't charge people that go there.

College no. Uni yes.

My girlfriend pays £40 a year for her membership. Mine is £50 a month

garethom wrote:

MrAural wrote:

garethom wrote:

MrAural wrote:I'm trying to ask my dad for £20 to get a membership to the college gym...

College Gym charges you? Do you go to the college? Seems a bit unfair.

Yeah I'm at the college, fully enrolled. They charge you £3.50 a session or you can have the membership for £20.

Where in the world are you from dude?

You from the UK? If so, every college I know that has a gym doesn't charge people that go there.

I'm from Dudley.

Time To cut up everyone lets get that 6 pack showing i knoww u can do it run run run, and abs