CSC Gets Back into Shape 10/1/11

[bulldog]

Good progress for 6 weeks

[dragos13]

Figured i'd post up my progress so far...


Still have quite a bit to go before i reach my "goal" but obviously a big improvement so far

What is your workout routine and supplement use?

[Sean]

Nice work, Owen!

[3D]

Figured i'd post up my progress so far...

this was day 1 back at the gym (yes, i know...)

And here is as of today...about 6 weeks back at it

Still have quite a bit to go before i reach my "goal" but obviously a big improvement so far

not bad for 6 weeks. obviously you are working some heavy cardio. what type of lifting you doing? Crossfit type or traditional lifting?

[Owen_R6]

Good progress for 6 weeks

Thanks a lot!!

What is your workout routine and supplement use?

I actually do a lot of things "wrong" as an overall workout routine is concerned...but since it has worked for me in the past, i'm gonna do the same thing until it doesnt work. But so far i'm happy with the results after just 6 weeks...

I workout M-F and my breakdown is like this...

Mon: Bi's, Tri's, Chest, and Abs
Tues: Back, Shoulders, Legs
Wed: Bi's, Tri's, Chest, and Abs
Thurs: Back, Shoulders, Legs
Fri: Bi's, Tri's, Chest, and Abs

My workouts are broken down like this...

Chest (4 sets of 10): dumbbell flat bench, dumbbell incline, dumbbell decline, flys, and cable flys
Bi's (4 sets of 10-15): concentrated dumbbell curls, seated preacher curls, reverse curls, and cable curls
Tri's (4 or 5 sets of 10): extensions, dumbell overhand, skull crushers, seated dips with added weight, standard dips
Abs (sets of 25): crunches, captains chair, obliques, and ab ripper x

Back (4 sets of 10): lat pull downs, rows, dumbbell deadlift type thing where its like you'er starting a lawn mower lol (i dont remember the name of it)
Shoulders (4 sets of 10): seated dumbbell press, seated military bar press, shoulder lifts, and horizontal lifts
Legs (4 sets of 10): Squats, lunges, extensions

Thats pretty much a typical week for me...sometimes i add different things, change the reps up a bit, or add/drop stuff but thats basically a normal. Oh, and in most of the excercises i do between 30 seconds and a minute of rest. Chest i do about 2-3 min between sets.

Supplements include jack3d, cellmass, glutamin tablets, and optimum protein. Just added fish oil into the mix yesterday (i'm doing 6 days this week because i want my normal 5 workouts and then i'm doing a crossfit session with someone friday night)

I take around 2-2.5 scoops of Jack3d, follow the directions to a T with the cellmass, take 2 glutamin tablets after my workouts, and also take a 25 gram shake with lunch and then a 25 gram shake right after my workout. Now with the fish oil, i'm going to take 1 tsp in the morning, 1 tsp with lunch, and 1 tsp after my workout...gonna see how that works out for me.

I also am dieting and pretty much cut out my entire diet lol...i dont follow a set "diet" but just eat a lot better.

I dont eat pizza, no candy, no pop, no pasta, no alfredo sauce, no fast food of course, no mac n cheese, no chips (except on a rare occasion i'll have some doriots), and umm...a few other things.

I basically just eat chicken, for dinner, brown rice, fruit, eggs, wheat bread in small quantities, etc...

Nice work, Owen!

Thanks...i need the encouragement to keep goin lol...

not bad for 6 weeks. obviously you are working some heavy cardio. what type of lifting you doing? Crossfit type or traditional lifting?

I actually do zero cardio workouts lol

My lifting routine is posted above and i've actually never done any crossfit. I've been asked to do it though and will be doing a session of it on Friday night...lookin forward to it

So, to answer the question i just do traditional lifting...and thats all...no cardio

Thanks for the kind words, everyone...

[3D]

WAKE UP!!!!!!! TRAIN HARD!!!!!
http://youtu.be/yjs_K76NUBc

You're welcome....

[Ezzzzy1]

WAKE UP!!!!!!! TRAIN HARD!!!!!
http://youtu.be/yjs_K76NUBc

You're welcome....

When I need a boost...

http://www.youtube.com/watch?v=jw7E7G7G8IU

AND

http://www.youtube.com/watch?v=7X38PCf7kao



First one gets my blood pumping second one gets my head thinking!

[Owen_R6]

WAKE UP!!!!!!! TRAIN HARD!!!!!
http://youtu.be/yjs_K76NUBc

You're welcome....

Thank you lol...

i'll be goin over there as soon as i get out of work!! Cant wait...

[bulldog]

Thank you lol...

i'll be goin over there as soon as i get out of work!! Cant wait...

Hey you may want to look into 1MR if you are up to two scoops of Jack3D. 1MR is stronger or even Neurocore. I have to cycle between those (have the 1.3) to C4 when my body builds a tolerance!

[phoenixr2]

When your body doesnt do a thing on 1MR, Jak3d, Super pump, etc, etc, try giving Muscle Pharm Assault a look. Hands down my favorite pre, I have gone through my fair share of pwo's!

[Zach929rr]

Anyone want my thing of jacked for cheap? Still have that plus 2 sampled sized things of no2 explode or something.

[3D]

When your body doesnt do a thing on 1MR, Jak3d, Super pump, etc, etc, try giving Muscle Pharm Assault a look. Hands down my favorite pre, I have gone through my fair share of pwo's!

I have a container of Assault in my supplement cabinet. My friend got it for free at his last weigh-ins for his fight a few weeks ago. I'm waiting to finish my Neurocore before I give it a shot. I have heard good things about it and can't wait to give it a shot.

[bulldog]

I have a container of Assault in my supplement cabinet. My friend got it for free at his last weigh-ins for his fight a few weeks ago. I'm waiting to finish my Neurocore before I give it a shot. I have heard good things about it and can't wait to give it a shot.

So weird how these work. I have a friend who's brother is sponsored by MusclePharm and he swears Assualt is crap and does nothing.

[3D]

So weird how these work. I have a friend who's brother is sponsored by MusclePharm and he swears Assualt is crap and does nothing.

Yea, everyone don't react the same. I have a friend that don't take any preworkout, he says they hurt his lifts instead of helping. It gets pretty good reviews on bodybuilding.com so I'm open to trying it. Especially since it was free.

[Owen_R6]

Hey you may want to look into 1MR if you are up to two scoops of Jack3D. 1MR is stronger or even Neurocore. I have to cycle between those (have the 1.3) to C4 when my body builds a tolerance!

Yep, thats one i have taken before and might go to after this tub of jacked...might do one more jacked though

When your body doesnt do a thing on 1MR, Jak3d, Super pump, etc, etc, try giving Muscle Pharm Assault a look. Hands down my favorite pre, I have gone through my fair share of pwo's!

This is on my list of ones to try, i've read good thigns about it as well but just haevnt tried it...

Anyone want my thing of jacked for cheap? Still have that plus 2 sampled sized things of no2 explode or something.

pm comin your way

[bulldog]

Yea, everyone don't react the same. I have a friend that don't take any preworkout, he says they hurt his lifts instead of helping. It gets pretty good reviews on bodybuilding.com so I'm open to trying it. Especially since it was free.

Yeah let me know how it goes. They may have changed their formula since then, so maybe it is different nowadays.

[Zach929rr]

I don't think I'll try a pre- or intra- again after jack3d. Upset my stomach way too much. Don't really need "extra energy" for my lifting anyway.

[Keyser Soze]

I don't think I'll try a pre- or intra- again after jack3d. Upset my stomach way too much. Don't really need "extra energy" for my lifting anyway.

Have you tried straight Nitric Oxide(L-Arginine) or Beta Alanine? The extra energy is usually from a ton of Methylxanthines which can upset your stomach. The way I look at it is, if you don't "need" the extra energy, you aren't pushing yourself hard enough. My .02

[Sean]

I'm getting my ass kicked with this now workout program! The only thing I can do is drink beer to cope with the fatigue....

[Zach929rr]

The way I look at it is, if you don't "need" the extra energy, you aren't pushing yourself hard enough. My .02

I'm certainly no slouch when I'm in the gym. If anything, power lifting for 4 years (granted, back in HS) taught me not to dick around in the gym.

I will look into the pure supplements though. Is there one in particular that is supposed to be better? I haven't done much research into those 2 compounds.

[Keyser Soze]

Here's a couple good articles on them.

http://www.bodybuilding.com/fun/nitr...de_science.htm

http://www.bodybuilding.com/fun/4-wa...le-fatigue.htm

[FZRguy]

Have you guys heard of Colorado NPC? Jeff Taylor runs the Rocky Mtn chapter. I would like to catch a local comp sometime this year.

http://www.jefftaylor.com/

[FZRguy]

Maybe this one:

JUNE 2 MAX MUSCLE Mile High Natural BB/FIG/BIK/PHYS Championships, Denver, CO

[Owen_R6]

Ok...so...

Just did my first introduction session to "crossfit"

All i can say is i felt like the most outta shape piece of shit on earth...i'm not in terrible shape anymore (id say about a 5 now lol), but holy HELL did i feel like a failure...

First thing we did was set a benchmark for the most God awful satans spawn machine ever....the row machine. I did the 500m in 1 min 46 seconds for my first time ever...

If that wasnt enough (i was dizzy and seein stars after this)

we went down and did balance stuff to work my legs out...

now that i felt drunk and couldnt walk very well...she handed me a 30lb bar and told me to do quick presses...where i squat and in one motion throw the weight above my head 15 times...

without rest go to the 16 lb medicine ball...throw this bitch up in the air as high as you can against the wall then catch it and squat...continue for 15 minutes...

again, no rest please take that bal and turn to your side and slam that 8 times each side...

Oh, congrats..you can rest one minute now...

Then we do it again...3 times...

Couldnt complete this at all...entire workout was maybe 15 minutes long and i feel like i had to rest longer than i even worked out...

wow...

i'm now putting this workout into every tuesday/thursday routine...