Official: RM.C Fitness Competition - 2nd Edition

Discussion in 'Audio Emcee Hook Ups' started by J o o k, Jul 2, 2013.

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  1. Resilient.

    Resilient. .. . ..

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    If you're trying to gain muscle mass. Carb Load before a workout - do a heavy workout (big weight less reps), and get some protein in you right away. Do doubles at the gym.

    Stay away from protein shakes that are like 50g because your body won't use it - it'll store it, and turn it into fat.

    It starts with the diet, man. Eat red meat. that's key.
    test
  2. Noodles

    Noodles The People's Champion

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    Thank you, sir. I appreciate that. Unfortunately Just Polished entered the tournament looking like my end result, lol.
    I only was in the gym, 1 day, on some free trial too, haha. Only doing calisthenics and dieting right.

    Good luck hardkore hope you get at them results! Have you tried counting your calories and macros to make sure you're getting enough for weight gain?


    Me So Far:
    [​IMG]
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  3. Hardkore

    Hardkore Blunts@TheBeach

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    thank u @Noodles and @Resilient. for your feedback

    Resillient.: I'ma def eat a bunch of carbs before my workouts now. as whack as it sounds, i kinda go into a work out around mid-day and i don't take a pre-workout drink or a pre-workout meal. i normally drink a fruit and whey protein smoothie after my workout and eat somethin like a big ass chicken salad sandwich or a turkey sandwich.

    Noodles: nah, i haven't been counting calories and been that precise with it. tbh, i just try to eat at least a pound of each portion per meal (like a pound of baked chicken breast, a pound of rice, a pound of green beans, etc.) i also try to get in one protein-packed veggie/fruit smoothie per day too. i know i need to eat more than the average intake of calories per day but i need it be healthy, protein-packed foods. me not liking simple things such as cheese and peanut butter do kill me though smh.

    lookin good bro. sucks that just polished already has the physique you're pursuing, but as long as u reach your goal then u should be aight.
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  4. J o o k

    J o o k Win your battles before they’ve even been fought.

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    Monday Motivation

    4 weeks left. Where do you stand?

    Legacy. Our time on this planet is indeed brief. In many cases, it is not only short but brutish—filled with seemingly endless struggle and stress. At many points, we fight just to get by, so caught up in grinding the gears of the world’s machine that we are without the luxury to step back and assess our own lives from a measured perspective of self-reflection. Time pushes ever forward, and before you know it, hours become days, weeks become months, years become decades. And what do we have to show for it? Forever living for the weekend, we do the dance of decent society and over time we lose sight of the priceless value of each day. We forget that this fleeting time we have here can only amount to as much as we’re willing to invest. What we must be aware of is that our words and actions, our good deeds and that which we create, do not have to end when we do. They can live on forever in the hearts and minds of those we touch during our short time here. Each day and moment, every action, can be as profound, or conversely, as meaningless, as we decide them to be. Each life we affect only as positively impacted as the time and care we take to do so. Perhaps there is an inordinate amount of ego or arrogance involved in this mode of thinking. But if we don’t take our own lives seriously and personhood personally, what is there that is truly worth caring about? Like I said, our moments on this plane are finite. The only shot we have at immortality is to build a legacy so big that it lasts forever. To create something so real and lasting that those who come next must tend to it and carry it on, living up to its lofty standard. We certainly can’t live forever, but we can sure as hell try. And in this great, yet beautifully futile effort, can be found our legacy.

    • +Rep +Rep x 2
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  5. Screech

    Screech I came, I saw, I conquere

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    All this squatting caught up with me. Think I'm dealing with a hip flexor injury smh.


    Sent from my iPhone using Tapatalk
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  6. J o o k

    J o o k Win your battles before they’ve even been fought.

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    Damn Screech, cheers to a healthy recovery man.
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  7. Screech

    Screech I came, I saw, I conquere

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    Thanks bro appreciate that. I'm about to put in that work with elastic bands and get over this minor setback ASAP.


    Sent from my iPhone using Tapatalk
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  8. yayo

    yayo Polar Bear LaFlare

    Joined:
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    July 25
    Standing OHP
    65% 95 5
    75% 115 5
    85% 125 5, 4

    5 wide pull ups

    Explosive military press
    75 x 10
    3 close pull ups
    95 x 10
    5 close pull ups
    95 x 10

    Dips
    5 chin ups
    10 dips
    5 chin ups
    5 dips
    5 chin ups
    5 dips
    3 chin ups
    3 dips
    3 chin ups
    3 dips

    Chest Supported Row
    80 x 15
    45 x 20
    90 x 10
    100 x 8
    55 x 20

    SA DB Push Press
    45 x 10 ea
    45 x 10 ea
    45 x 10 ea

    Chest supported Reverse flys / alternating curls
    10lb x 10
    40db x 10 ea
    10lb x 10
    40db x 10 ea
    10lb x 10
    40db x 10 ea














    July 27
    Squat
    65% 155- 5
    75% 175- 5
    85% 205- 8, 5

    Box Squat
    135x 10
    175x 10
    205x 10

    BB Good Mornings
    45x 15
    85x 10
    95x 10
    115x 7
    85x 10

    Front Squat Heel Raised
    135x 10
    135x 10
    95x 10
    115x 13

    Bulgarian Split Squat
    BW- 10each
    BW- 10each
    BW- 10each
    BW- 10each

    DB Goblet Squat / Reverse Crutches
    65DBx20
    20 crutches
    85DBx10
    20 crutches
    65DBx20
    20 crutches
    85DBx10
    20 crutches















    July 29
    Bench Press
    Warm up 135x10
    70% 185x3
    80% 205x3
    90% 225x 3, 3

    Explosive BP
    135x10
    155x10
    155x10

    Low incline DB press
    40DBx20
    50x15
    55x10
    55x10
    65x6

    DB SA Row
    55DBx20ea
    55x20ea
    60x13ea
    65x10ea
    70x10ea
    75x10ea

    DB Close-Grip Press
    40DBx15
    50x15
    50x15

    DB Lateral Raise / Hammer Curl
    20DBx10 / 40DBx10ea
    20x10 / 35x10ea
    20x10 / 35x10ea

    DB Shrugs
    60DBx20
    75x15
    85x13
















    July 30
    Deadlifts
    70% 225 x 3
    80% 265 x 3
    90% 305 x 4, 5

    Sumo Deadlifts
    155x10
    155x10

    FFE Reverse Lunge
    (Using 3 45 plates to stand on)
    25DB x 10 each leg.
    25DB x 10 each.
    25DB x 10 each.
    25DB x 10 each.

    Glute Hamstring Raise
    25plate x 20.
    25plate x 20.
    25plate x 15.
    BWx20.
    25plate x

    DB side bend
    45 x 20each
    x 5

    DB swing / Reverse Crunches
    50DB x 10
    20 crunches
    x 5
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  9. Cire

    Cire The Peoples Champion

    Joined:
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    Yayo, how long it take u to do all that shit during a session?

    i took the day off yesterday, I was tired as all fuck
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  10. yayo

    yayo Polar Bear LaFlare

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    those were 4 days of work outs, im usually in the gym for bout 1:15-1:30 horas

    im getting faster at it, lotta work outs i had to watch videos to make sure im doing em right during training which took some time
    • +Rep +Rep x 2
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  11. yayo

    yayo Polar Bear LaFlare

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    @Cire why dont u do the same program Im doing ?????
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  12. Cire

    Cire The Peoples Champion

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    what programs that?
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  13. Newportz

    Newportz Bang Bang

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    I havent been to the gym since friday...

    Fucked my ankle up...I haven't ate enough since then either, I need to get back on the grind.
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  14. yayo

    yayo Polar Bear LaFlare

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    Go Here and put the heaviest u do for Bench Press, Dead Lifts, Barbell Squat and Over Head Press.

    http://www.exrx.net/Calculators/OneRepMax.html

    This will predict your One Rep Max and give you %..




    • +Rep +Rep x 1
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  15. Noodles

    Noodles The People's Champion

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    Mr. Olympia is in 10 weeks. This is who I'm rooting for.

    This is an OFF-SEASON Performance... he's HUGE here, you should see him shredded up. Finished 2nd place last year to Phil Heath.

    test
  16. Cire

    Cire The Peoples Champion

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    dudes massive man

    Yayo im a took a look @ that shit.

    got ball tonight, lifting like blake griffin tommorow
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  17. Screech

    Screech I came, I saw, I conquere

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    I was reading about last years Mr. Olympia a couple weeks ago and learned who Kai was, dude is an absolute monster.
    • +Rep +Rep x 1
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  18. Noodles

    Noodles The People's Champion

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    Can anyone find me that song in the vid?!?! The original is awesome but I cant find this dubstep version anywhere.
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  19. Newportz

    Newportz Bang Bang

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    Yayo has posted some great workouts man..
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  20. yayo

    yayo Polar Bear LaFlare

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    Not me


    @zyclon B gas is the one he looked out for me, thanks tho
    • +Rep +Rep x 1
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