C.I. Official Bodybuilding and Workout Crew Thread

tork_sd89

Baywatch
My meals went like this yesterday:

Breakfast:
Apple Cinnamon NutraGrain Bar
Navel Orange
Water

Lunch:
Turkey Sandwich on Oat & Bran Wheat bread with swiss cheese and dijon mustard
Garden Salsa Sunchips
Water

Dinner:
Salad (small amount of shredded cheese and light ranch dressing)
Ravioli w/ Preggo Spaghetti sauce
1 slice Wheat bread toast
Water

Total: Around 1800 Calories
 

klutchDb7

ლ(ಠ益ಠლ)
Workout #1 for the day:

Warm up:
-1/4 mile jog
-5 min static stretches

Format: 1 minute straight of lifting for each of the following lifts, forced reps to exhaustion with 30 second break in between, 2 sets each

-bench press: 135 lbs
-upright DB push press: 40 lbs each hand
-leg press: 320 lbs +weight of sled
-hang clean: 110 lbs
-standing tri extensions: 68 lbs

Cool down:
5 min dynamic stretching

Planning more this evening :)
 

1320

New Member
tork_sd89 said:
pretty sure I wouldn't come close to 300 lol
Click to expand...
there are 3 stages of the 300 workout...that was the second stage...do the first stage for about 3-4 weeks, then move on to the 2nd stage for about 3-4 weeks, then finally the 3rd stage for about 3-4 weeks

1st stage:
Body-Weight Rows - 15 reps
Body-Weight Squats - 25 reps
Pushups - 15 reps
Jumping Jacks - 50 reps
Mountain Climbers - 20 reps
Close-Grip Pushups - 10 reps
Body-Weight Rows - 15 reps


2nd stage:
Pullups - 25 reps
Dumbbell Deadlift - 50 reps
Pushups - 50 reps
Body-Weight Squat Jumps - 50 reps
V-Ups - 50 reps
Dumbbell Push Press - 50 reps
Pullups - 25 reps

3rd stage:
Pullups - 25 reps
Barbell Deadlift with 135 lbs. - 50 reps
Pushups - 50 reps
24-inch Box Jumps - 50 reps
Floor Wipers - 50 reps
Single-Arm Clean-and-Press with 36 lbs Kettlebell - 50 reps
Pullups - 25 reps
 
Last edited:

1320

New Member
Tip to reduce weight: Turn your head to the left then turn to the right. Repeat this exercise every time you are offered something to eat.
 

iDrive a GS-R

New Member
Worked chest yesterday went like this

DB flat bench: 70lbs each 3 sets 8-12 reps

DB incline bench: 60lbs each 3 sets 8-12 reps

Pushups to failure 2 sets

Dips: 3 sets to failure

Cable tricep push downs: 50lbs 3 sets 8-12 reps
 

nathan_carmona

Gold Member
ran a mile at 5% incline, started in a lobby of HD TDM. did some where between 60 and 70 15lb curls, about 6 minutes of planks, did some of those push ups where you reach to the sky with 15 lb weights, did a bunch of sit ups. went for about a 3:1 K/D ratio :D
 

not anther cody

New Member
Ive been doing push ups to failure and 50-75 crunches every night before bed and when I wake up before I shower. Im about 160 and 5' 8''. trying to get down to 145. Also run when I have time. Right now I'm at 24 mins for 3 miles
 

mohawk42s

New Member
This is my routine....

Day 1
Lat pull Down 4x8
Cable seated low row 4x6
cable close grip pull down 3x9
seated reverse fly 4x9
one arm row 3x10
back raise 3x10
Do 5 pull ups between each exercise above

Preacher curl 4x10
incline hammer curl 3x10
one arm cable curl 4x12

Day 2
Machine leg extension 6x15
barbell squat 4x10
machine leg press 4x10
machine leg curl 3x10
calf raise 4x10
walking lunges 2x20 feet

Day 3
push-ups 2x20
plyometric push-up 2x8
dumbbell incline press 4x20-18-15-15
incline cable fly 4x20
weighted dips 4x15
barbell bench press 3x12
max rep push-up
max rep decline push-ups

seated tricep extension 3x10
cable tricep pull down 3x10
one arm tricep cable push down 3x10
reverse grip one arm tricep cable push down 3x10

Day 4
dumbbell lat raise 4x25-20-18-15
dumbbell shoulder press 4x15
bar upright row 4x12
rear lateral raise 4x15
bar military press 3x40
front plate raise 3x12
shrug 4x12

Repeat all 4 days then take one day off
Do this for 8 weeks then take a solid week off

I run 2-3 miles every other day unless it falls on leg days. If that happens I walk the same distance.

Supplements:
USPlabs Jack3d before work outs
GNC Wheybolic protein after work outs
GNC Sport multi-vitamins
 

iDrive a GS-R

New Member
Did something new for legs the other day.
I feel that doing high reps for legs gives you a much better workout and will give you more size.

Started with
Squats: 3 sets for 25 reps

Leg press: 3 sets for 25 reps

Leg extentions: 6 sets for 25 reps
Had to lower the weight sometimes so i could get to 25
(couldnt walk after these lol)

Hamstring curls: 2 sets 25 reps (got lazy with these)

Seated calf raises: 3 sets 20 reps

Also i took jack3d for the first time for this workout. I didnt really feel a difference
 
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