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  1. #1
    Join Date
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    Goldgloves road to the INBF Hercules

    So heres the plan: In june of next year I want to compete in the Hercules show

    Im currently sitting anywhere from 180-185..I want to bulk up to around 210 and then cut and compete at 190-195. My idea is to dirty bulk up to 195ish and then clean bulk the remaining 10-15 pounds. Since the show is in June I estimate my cut to start in April..I have a fast fast fast metabolism so that should assist in that aspect. This is gonna take a **** load of dedication but I want to prove it to myself that I can do it. Of course I would LOVE to win but just getting in good enough shape to compete will be an accomplishment. What I need from you guys is criticism and critiquing of my workouts/diet. Also dont be afraid to throw in a compliment

    Ill be taking current pictures in the coming days and then again once a month i think.

    My current split is as follows
    Day 1 - Chest/abs
    Day 2 - Back
    Day 3- Legs/abs
    Day 4- Arms
    Day 5 - shoulders/abs

    usually i take 2 days off a week..im gonna dedicate one of those days to cardio and abs once it gets closer to show time.
    Limitations are for people that have them, and excuses are for people that need them.



  2. #2
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    Jun 2007
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    Today... 8/24/11

    Breakfast - Protein shake, 2 bowls of granola with strawberries and a banana

    Snack - MetRx meal replacement bar (30g) and a bottle of water

    Post workout - Shake: 12oz milk, 2 scoops whey, 1 scoop creatine

    Lunch - 2 grilled chicken breasts

    Dinner - These weird Danish meatball things my mom makes..they're made of pork i think and there will be pasta and salad.

    Before bed - Most likely will have a peanut butter sandwich and a banana later on


    Workout - Shoulders/abs

    Warm up - standing military press - barX10X2

    Standing military press (weight includes bar) - 95X12X2, 135X6X3

    Seated DB press - 60X12 65X8 70X5

    Arnold press - 35X10X3

    Front DB raises - 25X12X4 --> drop set 15X10

    Lateral DB raises - 20X10X4

    Reverse fly machine - 160X15 175X15 190X12 205X10 220X10

    BB shrug - 135X20X2 225X15X3 135X15X2

    Ball crunches - 5 sets of 15

    Machine crunches - 110X15X5

    Done.
    Limitations are for people that have them, and excuses are for people that need them.



  3. #3
    Join Date
    Dec 2009
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    You wont get any compliments from me bro!!!! j/k...good luck, you should do very well, I have watch you get stronger and stronger over the last several months.

    "I am built for power, not for speed."--Me

  4. #4
    Join Date
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    Awe shyt! I'm motivated just reading this!!

    Remember, we're all from NY, so if you slack off, we're coming to your house and dragging your *** off the couch!!!
    You Too Can Achieve This When You Visit The Fitness Forum!

  5. #5
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    Lol...Werd Stam!!!

    "I am built for power, not for speed."--Me

  6. #6
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    Well if the need arises im counting on you guys!
    Limitations are for people that have them, and excuses are for people that need them.



  7. #7
    Join Date
    Jun 2009
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    Winnipeg, Manitoba
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    good luck broseph

  8. #8
    Join Date
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    Thanks dude...

    ..gonna hit legs tomorrow, nothing super heavy. Probably high rep/moderate weight
    Limitations are for people that have them, and excuses are for people that need them.



  9. #9
    Join Date
    Oct 2006
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    Are there any areas of your body that are seriously lagging behind the others?

  10. #10
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    Quote Originally Posted by hughest4 View Post
    Are there any areas of your body that are seriously lagging behind the others?
    His butt is fat
    You Too Can Achieve This When You Visit The Fitness Forum!

  11. #11
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    Quote Originally Posted by Stamina View Post
    His butt is fat
    And you know that because...

  12. #12
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    Quote Originally Posted by MTone8788 View Post
    And you know that because...

    I saw him last week!
    You Too Can Achieve This When You Visit The Fitness Forum!

  13. #13
    Join Date
    Feb 2009
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    You Too Can Achieve This When You Visit The Fitness Forum!

  14. #14
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    Quote Originally Posted by hughest4 View Post
    Are there any areas of your body that are seriously lagging behind the others?
    seriously lagging..id say my calves definitely, my forearms need work and my upper chest needs some more improvement. I have a nice solid frame to build on, my shoulders are massive and broad..my back needs a little more definition but the calves, forearms and upper chest are my 3 biggest concerns

    Quote Originally Posted by Stamina View Post
    His butt is fat
    why you gotta tell people?!
    Limitations are for people that have them, and excuses are for people that need them.



  15. #15
    Join Date
    Jun 2007
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    Longisland, Newyork
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    8/25/11

    Breakfast - sausage 3 eggs on a roll with pepper and ketchup

    Break at work - protein bar (31g) and a chobani (14g)

    Snack - banana and a string cheese (6g)

    Post workout shake - 12oz milk, 2 scoops whey, 1 scoop creatine

    Dinner - mom and dad brought me leftovers from this italian place called mamas..warrior you might have been there before..anyway it was 2 big chicken breasts with pasta and bacon in some delicious creme sauce

    ...post rest of meals later


    Workout - Legs
    Warm up - squats w/ bar (45lb)X10X2

    Squats -
    135X10X2
    225X10X2
    255X10
    275X10
    315X8
    365X4
    225X12
    135X10X2....Quads were totally shot after all the squats but I felt strong so I kept doing more sets of them

    Leg press (sled is 103lbs) -
    283X15X2
    463X10X2

    Hamstring curls -
    85X15X4

    Calf press machine -
    165X15
    180X15
    205X12
    220X12
    165X15

    Calf press on the leg press -
    463X12X4

    Notes : All the squat sets burnt out my quads but on the plus side they look big and cut and vascular. My calf muscles look pretty decent but obviously its because theyre swollen.
    Last edited by goldglove212; 08-25-2011 at 07:14 PM.
    Limitations are for people that have them, and excuses are for people that need them.



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