Getting in shape 2008 / 2009 / 2010

[ghostdancer308]

Richard- I use Syntha6 by BSN and my favorite is Optimum Nutrition in 10lb bags. Anything vanilla you have to mask the taste with whole fruit or something low in sugar and carbs. I like natural stuff like berries. Bananas are good, but are high on the glycemic index-they have a sh*t ton of sugar. When it comes down to protien timing and however you take in protien, remember this..you need 1 shake when you wake-up, anothe post workout and 1 before bed. Whey is fast absorbing so it burns fast in your system I like taking a packet of plain oatmeal and mixing it with the protien. Yes, taste is good, but your taking it for the lack of protien you get in your diet. Trust me, I drink 5-6 shakes a day! This will also help you feel full throughout the day but you need to also drink a good amount of water. Another good way to look at it is: eat bad and workout. See how you look. Eat good and don't workout and see how you look. Basically, everything counts! It sucks, but thats the truth. Ok, hit it hard today after a little bit of work. Did chest and 160 dips and 300 ab reps. I am finding 295-315lbs on barbel incline is getting easier! Back tomorrow. Chime in!!

[BigJerm]

Back and biceps today and I plan to roast my abs! Yeah gonna have to try a cup of cottage cheese. 3 large spoonfulls lastnight and I was still hungry this morning

[Krawler00]

3 spoons ain't gettin it. Richard, that was funny stuff man! Take the protein like G said but also right after working out. You have a 1 hour window to feed the muscles!

[Trailabite]

In the old days protein drinks were nasty and hard to drink, but the Syntha 6 is no comparison for me this stuff taste good.

[BigJerm]

Anyone else feel like they can't target their lats? It seems like my arms are more tired than my back ever is. Normally I do straight arm pushdowns to isolate and I can feel my lats then. I follow that with lat pulldowns and then some DB rows

[Krawler00]

Wide grip Pull ups man! Seated rows on the machine, got to concentrate on the lats and squeezing them at the full rep. It is hard to not use arms though.

[ghostdancer308]

X2 on pull-ups. I do 50 on back days. I just sit there till I get them in. The back has so many muscle groups, you have to attack it from all angles. Do days with just machines, days with just free weight. Vary your grips and get some wrist straps. This will help take stress off the forearms and biceps. Oh, did back and arms today. {salute}

[Krawler00]

X2 on the lift straps!!! Good call G! {salute}

[BigJerm]

We do have a seated row machine and I use it sometimes. Pull ups are next. I have not even bothered with them yet. I might try a few Saturday morning to see if I can even do them!

[Krawler00]

At the Y we have one that is chain driven. You can swap out the bars. I go narrow close to the chest and squeeze like a mo fo! Also lat pull downs work great as well. Basically a pull up. Just concentrate on the back, get strapps to lesson your grip and use of bis.

[ghostdancer308]

Did light shoulder work in the morning and 30mins of cadio at night. For shoulders, no barbell stuff. Just cables and dumbells. The cardio was on the glider. Taking Sunday off and 5k on Monday. Weather has been bad for the past 3 days, dust storms. Have fun at D-town guys!!

[ghostdancer308]

Nevermind, I got bored and ran a 5k today. Slow 26mins. Chime in!, I am reading D-town was lame?