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Thread: Q&A with Hate and Joker!!!!

  1. #35

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    Quote Originally Posted by TinyStyley View Post
    Have replied in colour bro, thanks for taking the time to reply. You too KOS.
    lol ur new name is fckin hilarious

    Quote Originally Posted by TheKillerOfSaints View Post
    ITS NOT ROCKET SURGERY
    worst avatar ever
    I'm bad, and that's good. I will never be good, and that's not bad. There's nobody I'd rather be, than me.

  2. #36
    Atlas H4TW's Avatar
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    Quote Originally Posted by GridIron400 View Post
    Hey man , I just got your PM , no need to work around the back, although bb rows are just some extra stress. I usually do hammer rows so i can squeeze, but its whatever you think is best! ,my body is at about 93% so im good to go. yea if you wouldnt mind, send me that routine with what you would think would work best for me.

    so far we had the 4 days a week first 2 days were heavy and the last two days were more reps. i just want to keep upping my strength as well as put on more mass and size, cus ill be killing the weights and the meals hard from here out since ill have my own place in a couple of months, groceries, breakfast, and meals will be alot easier to manage.

    Thanks again for all the help and posts and ill be keepin an eye out for the routine!!

    GridIron
    Day 1.
    Chest/back/shoulders

    Bench press 3 sets 5-8 reps
    Incline bd press 3 sets 5-8 reps
    Flies (machine) 2 sets 10-15 reps
    Pullups "wide grip" (weighted if you can get over 8) 3 sets 5-8 reps
    Rack deads 3 sets 5-8 reps
    DB Rows 3 sets 5-8 reps
    Military press 3 stes 5-8 reps
    DB lateral raises 3 sets 5-8 reps

    Day 2.
    Legs/arms/abs


    Squats 4 sets 5-8 reps
    Leg press 4 sets 5-8 reps
    Stiff leg deads 4 sets 5-8 reps
    Lying leg curls 4 sets 8 reps
    Toe presses 4 sets 8 reps
    Seated calf raises 8 reps
    BB curls 3 sets 5-8 reps
    Seated DB suppinated curls 3 sets 5-8 reps
    Close grip bench 3 sets 5-8 reps
    Skull crushers 3 sets 5-8 reps

    Day3. OFF DAY, lots of food water and as much rest as you can get. Naps are your friend here.


    Day 4.
    Chest/back/shoulders

    Bench press 3 sets 10-12 reps
    Decline bench press 3 sets 10-12 reps
    Incline DB flies 2 sets 15-20 reps
    Wide grip pulldowns 3 sets 10-12 reps
    Cable rows 3 sets 10-12 reps
    T-Bar rows 3 sets 10-12 reps
    Arnold press 3 sets 10-12 reps
    Revers machine flies 3 sets 10-12 reps

    Day 5.
    Legs/arms/abs

    Sumo squats 4 sets 10-12 reps
    Leg press 4 sets 10-12 reps
    Leg prss for hams (feet up top or just heels on) 4 sets 10-12 reps
    Leg curls 4 sets 10-12 reps
    Calf raises superset with Toe press (no rest inbetween sets!!) 4 sets 10-12 reps each.
    Triceps pressdowns 3 sets 12 reps
    Revers grip press downs 3 sets 12 reps
    Seated incline db curls 3 sets 12 reps
    Pinnwheel curls 3 sets 12 reps


    On days 1-2 rest 1.5-2 mins between sets. Push the last set on every exercise to failure. 100-150grams carbs pre wo.

    Days 4-5
    You can either super set opposing muscle groups i.e..chest/back, tris/bis...ect...OR you can take each set to failure and decend in weight on each set. Keep rest breaks to 60 seconds max.

    YOUR CARDIO, 20 mins low speed on the treadmill at max incline POST WO every workout.
    You can do something if you feel the need for forearms, I don't train them and I don't feel they need trained to grow. Same with abs, you can do whatever you want for them 2-3 days a week. I'd do them either on leg/arm days or on rest days.

    Lift smart eat everything and have fun.

    Change your routine every 2-3 months to keep it fresh.
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  3. #37
    Forum Legend TheKillerOfSaints's Avatar
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    Quote Originally Posted by maxamill29 View Post
    lol ur new name is fckin hilarious



    worst avatar ever
    i kno
    "NOTHING IS TRIVIAL"

  4. #38

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    Quote Originally Posted by Canucklehead View Post
    I believe that some black people can jump better because of their big asses
    lol...so u think a black girl with a huge ass can jump high?

    lol...so u think this girl can dunk?

    BuffieTheBodyOhMyGod.jpg
    I'm bad, and that's good. I will never be good, and that's not bad. There's nobody I'd rather be, than me.

  5. #39
    Atlas H4TW's Avatar
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    Quote Originally Posted by TheKillerOfSaints View Post
    opinions are like
    You wanna strat a Q&A thread have at it big perm.
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  6. #40
    Forum Legend TheKillerOfSaints's Avatar
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    i am just participating in thread...we dont have to agree...
    "NOTHING IS TRIVIAL"

  7. #41
    Atlas H4TW's Avatar
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    No actually you are sidelining it. No one is in here asking a guy that weights over 300lbs wirh 40% bf on steroids how he should approach training.

    Pretty simple really.
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  8. #42
    Atlas H4TW's Avatar
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    bye
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  9. #43
    Atlas H4TW's Avatar
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    Quote Originally Posted by TheKillerOfSaints View Post
    ..ive got more exp in my pinky..
    Yeah you look it bro...



    016%20(3).jpg
    Last edited by H4TW; March 9th, 2011 at 09:25 PM.
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  10. #44
    Atlas H4TW's Avatar
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    and that's after cutting for how long KOS? 3-4-5 months, longer?...solid. I should be asking you how I should train!!
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  11. #45
    Forum Legend TheKillerOfSaints's Avatar
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    after a bout with dpression i put the weight on...it is taking alot longer to figure out how to get it off than it took to put it on......you are really showing some class...ive tried multiple times to get you to chill...no one even did anything to you....whats with the temper tantrum
    "NOTHING IS TRIVIAL"

  12. #46
    Atlas H4TW's Avatar
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    I know all about depression bro. Been there still there, life sucks but it is what you make it. I lose weight like a muther fucker when I'm having problems but for you to say or think you have more experiance than I do in your pinky? Thats a joke dude.

    What's 40% minus 310lbs? You get into the shape I'm in and by my calculations you are much lighter than I am with MUCH less muscle after being on gear and you've run superdrol before too?. I'd take 214lbs at 8% bf than 310 at over 40% on cycle no less. That's pretty shitty for someone who doesn't even train dude.


    The Knowledge that you claim to have isn't worth a shit if you don't apply it.
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  13. #47
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    Depression? Been there too as well as a few other serious health conditions (heart attack last year, suffered from anorexia from the age of about 18-25). You can have all the knowledge in the world but it's useless if you can't walk the talk.
    Yeah without a doubt I'm small, always get laughed at when I tell people my weight. But I'm just gonna keep doing what I'm doing and see where it takes me, as long as I have a positive mindset I'm cool with that.
    H4TW, can you please lay out how best to apply a 5x5 style routine to a weekly PL'ing programme? From what Joker said, you should be staying with the same weight for each of the 5 sets? If that's the case then I fucked up a little as I ascended in weight, with the last set being near enough my max (could have probably got 7 reps if I had carried on to failure).
    Thanks, appreciate your time bro J.

  14. #48
    Atlas H4TW's Avatar
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    I have always done it with the same weight myself as joker said but there are tons of variations out there on it. The man that came up with it is Bill Starr and he did several variations of it himself. Here's a link I dug up on it...you can pick and choose what you like out of it. One thing that seems to stay the same no matter where I've seen it is that you only train 3x a week and you just focus on the major lifts, Cleans, deads, bench ect, ect...

    Check out this site and see what you can come up with. This is from the man who designed it so I can't top that but I can tell you that I have never strictlly followed it, I have only used it on certian body parts I felt where lagging, numbers wise and it has never done me wrong. Hope this helps brother....

    http://xtort.net/bill-starrs-5-x-5-training/
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  15. #49
    Forum Legend TheKillerOfSaints's Avatar
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    Quote Originally Posted by TinyStyley View Post
    Depression? Been there too as well as a few other serious health conditions (heart attack last year, suffered from anorexia from the age of about 18-25). You can have all the knowledge in the world but it's useless if you can't walk the talk.
    Yeah without a doubt I'm small, always get laughed at when I tell people my weight. But I'm just gonna keep doing what I'm doing and see where it takes me, as long as I have a positive mindset I'm cool with that.
    H4TW, can you please lay out how best to apply a 5x5 style routine to a weekly PL'ing programme? From what Joker said, you should be staying with the same weight for each of the 5 sets? If that's the case then I fucked up a little as I ascended in weight, with the last set being near enough my max (could have probably got 7 reps if I had carried on to failure).
    Thanks, appreciate your time bro J.
    very true....but its a fact nontheless that i achieved a muscular bweight of 220 at the age of 14...so its not like im full of shit....and as far as the pinky thing...hate attacked me and i defended myself...never was more personal than that
    "NOTHING IS TRIVIAL"

  16. #50
    Forum Leader: Member Training Journals, Training The Joker's Avatar
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    ANYWAYS...
    Not Everything. Not Yet.

  17. #51
    Atlas H4TW's Avatar
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    So yeah lol.....
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