The Official Gym & Fitness Thread

yeah i just like to do it to see how fast i can do it

 

i'm not sure my friend showed it to me

50 pull ups
50 dead lifts
50 push ups
50 box jumps
50 power cleans
50 not sure whats its called but your in bench position i use 135lbs and do 50 leg ups

 

send me link to what your talking about

 

sounds good take your time lol

 

I think if you go to mens health website and search under celebrity workouts for gerald butlers work out from 300 it will come up

 

lol 7 45's on each side.

no i dont squat. i have a bad lower back

 

http://www.menshealth.com/celebrity-fitness/gerard-butler-300-workout

 

The only way you can put on 15 pounds of muscle in less than 2 months is by using steroids.

 

There is a way without steroids if you do it consistently! Lol its called GOMAD, drink one or more gallons of whole milk a day for a month along with weight gainer and carbs. www.stronglifts.com has the whole plan laid out with success stories! I tried the gallon of milk thing and its fun you get addicted to milk, kinda weird. I'm craving it right now, I wish I had some. GOMAD!!!

 

Man that's alot of milk dude haha

 

Damn man addicted to milk!?/?!?!?! hah that is a lot.

 

Yea it is, when you're just thinking about it and putting it in your cart at the grocery store...but when you actually drink it, its not that much! Considering you have a 12 hr shift, you wake up take protein with 16 oz of milk and some fruit. Have another 16 oz with breakfast. Take a gainer shake with 24 oz milk and a serving of gainer. Have 16 oz with lunch. Have 16 oz with fast acting protein prior to working out and have 24 oz with gainer after your workout. Eat dinner. Mix 16 oz with casein prior to bed.

16+16+24+16+16+24+16=128 oz of milk.

1 gallon of milk
2560 calories
208 carbs
128 grams of protein
128 grams of fat
+
gainer shakes
2 @ 650 calories
2 @ 85 carbs
2 @ 60 grams of protein

(From milk and gainer shakes alone: 3860 cal, 378 carbs, 248 grams of protein)

Add your other meals in there or whatever you eat and figure out the total. You will gain water weight and a few percent body fat but when you get to the weight you want and start cutting and cardio, it'll melt right off. I was eating:

Immediately upon waking drink milk and eat a banana.

Breakfast: 3 jumbo eggs, 2 servings of egg whites, 2 whole wheat bagel (or 4 whole wheat pancakes)

With the gainer shake in the morning I would eat mixed nuts.

Lunch: Greek yogurt mixed with a cup of pineapple chunks, one slice of supreme pizza (or peanut butter/honey sammich on whole wheat bread) and salad.

Nuts in the afternoon, fruit before workout with a pre workout sup.

Post work out shake.

Salad, tuna, veggies for dinner with olive oil.

Before bed time shake.

 

I was doing this 3 times a week:

Barbell Squats 5x5 @ 225
Deadlift 1x5 @ 295
Dumbbell Pullovers 1x10 @ 85
Military Press 1x10 @ 155
Seated Cable Row 3x6 @ 150
Barbell Bench Press 5x5 @ 225
Barbell Curl super set with Triceps Extensions 10,9,8,7,6,5,4,3,2,1
Barbell Row 5x5 standard and reverse grip @ 155
Pull-ups 3xf
Weighted Dips 3x8-10 usually used a 45 lb plate
Standing Calf raises

Abs and HIIT cardio on the off days. HIIT Cardio days were between 15 and 20 min

Each exercise was started by a warm up set around 6 reps with a lighter weight. Each day, 5 lbs or so was added to the weight. This was at the end of one month, started it when I got back from vacation on Jan 9th, the weights posted were as of beginning Feb. I weighed in at 189 max during this period.

 

p90x oh yeah just got done...