Official: RM.C Fitness Competition - 2nd Edition

Resilient. · Jul 29, 2013

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.

Noodles · Jul 29, 2013

Hardkore said: ↑

noodles lookin like he's gonna be top 3 of at least one category tbh.

prayerfully u guys notice a transformation when this is over. respect to all those who are stickin to this.
Click to expand...

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:

Hardkore · Jul 29, 2013

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.

J o o k · Jul 29, 2013

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.

Screech · Jul 29, 2013

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

Sent from my iPhone using Tapatalk

J o o k · Jul 29, 2013

Damn Screech, cheers to a healthy recovery man.

Screech · Jul 29, 2013

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

yayo · Jul 30, 2013

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

Cire · Jul 30, 2013

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

yayo · Jul 30, 2013

Cire said: ↑

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
Click to expand...

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

yayo · Jul 30, 2013

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

Cire · Jul 30, 2013

what programs that?

Newportz · Jul 30, 2013

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.

yayo · Jul 30, 2013

Cire said: ↑

what programs that?
Click to expand...

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 %..

zyclon B gas said: ↑

Here we go:

Just 4 Main lifts:
Wk 1 - 3x5 of 65%, 75, 85
Wk 2 - 3x3 of 70%, 80, 90
Wk 3 - 5,3,1 of 75%, 85, 95
Wk 4 - 3x5 of 40%, 50, 60

Day 1:
Overhead Press:

1) Military (strict) Press (main lift): 65%, 75%, 5 or more at 85%

Accessory - 2-10 pull-ups (any form of pull-up/chin-up) between EVERY set for the rest of the workout

2) Strict press (explosive, low weight) - 2-3 sets, 10 reps

3) Dips (weighted or BW) - 5x10-20

4) Chest Supported Row - 5x10-20

5) SA KB/DB Push Press - 3x8-15ea

6a) Bench-supported Reverse fly - 3x10-20
6b) DB alternating curl - 3x10-20ea

7a) D-handle w/ chains (or whichever bar you have access to) reverse curl - 3x10-20
7b) Push-ups - 3x As Many Reps As Possible (AMRAP)

Day 2:

1) Deadlift - 65%, 75%, 5 or more at 85%

2) Sumo Deadlift (explosive - lower weight) - 2-3x10

3) Glute-Hamstring Raise (GHR) - 5x10-20

4) Front Foot Elevated (FFE) Reverse Lunge - 4x10-20ea

5a) Hanging Leg Raise - 5x10-20
5b) KB swing - 5x10 (heavy)

6) DB Side Bend - 5x10-20ea

7) Heavy sled push - 3-5x Down & Back

Day 3:

1) Bench Press - 65%, 75%, 5 or more at 85%

2) Bench Press (explosive - lower weight) - 2-3x10

3) Low Incline DB Bench Press - 5x10-20

4) DB SA Row - 5x10-20

5) DB Close-Grip Floor Press - 3x8-15ea

6a) DB Lateral Raise - 3x10-20
6b) DB Fat Gripz Hammer Curl - 3x10-20

7) BB Shrugs - 3x10-15

Day 4:

1) Squat - 65%, 75%, 5 or more at 85%

2) Box Squat (explosive up, slow down - lower weight) - 2-3x10

3) BB Good Mornings - 5x10-20

4) Heel-elevated BB Front Squat - 4x10-15

5) DB Bulgarian Split Squat - 4x10-20ea

6a) KB Goblet Squat - 5x10-20
6b) Reverse Crunch - 5x10-20

7) Box Jumps - 5x15

Conditioning is whatever you want to do, but make sure you are going heavy on this.
Click to expand...

Noodles · Jul 30, 2013

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.

Cire · Jul 30, 2013

dudes massive man

Yayo im a took a look @ that shit.

got ball tonight, lifting like blake griffin tommorow

Screech · Jul 30, 2013

Noodles said: ↑

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.

Click to expand...

I was reading about last years Mr. Olympia a couple weeks ago and learned who Kai was, dude is an absolute monster.

Noodles · Jul 30, 2013

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

Newportz · Jul 30, 2013

Yayo has posted some great workouts man..

yayo · Jul 30, 2013

Newportz said: ↑

Yayo has posted some great workouts man..
Click to expand...

Not me

@zyclon B gas is the one he looked out for me, thanks tho

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Official: RM.C Fitness Competition - 2nd Edition

Resilient. .. . ..

Noodles The People's Champion

Hardkore Blunts@TheBeach

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

Screech I came, I saw, I conquere

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

Screech I came, I saw, I conquere

yayo Polar Bear LaFlare

Cire The Peoples Champion

yayo Polar Bear LaFlare

yayo Polar Bear LaFlare

Cire The Peoples Champion

Newportz Bang Bang

yayo Polar Bear LaFlare

Noodles The People's Champion

Cire The Peoples Champion

Screech I came, I saw, I conquere

Noodles The People's Champion

Newportz Bang Bang

yayo Polar Bear LaFlare

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Official: RM.C Fitness Competition - 2nd Edition

Resilient. .. . ..

Noodles The People's Champion

Hardkore Blunts@TheBeach

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

Screech I came, I saw, I conquere

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

Screech I came, I saw, I conquere

yayo Polar Bear LaFlare

Cire The Peoples Champion

yayo Polar Bear LaFlare

yayo Polar Bear LaFlare

Cire The Peoples Champion

Newportz Bang Bang

yayo Polar Bear LaFlare

Noodles The People's Champion

Cire The Peoples Champion

Screech I came, I saw, I conquere

Noodles The People's Champion

Newportz Bang Bang

yayo Polar Bear LaFlare

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