workout supplementation: post your favorites

[timmy0257]

Just curious what everyone uses in the gym.

I used a few products made by USPLabs that I researched and got from GNC.

PowerFull was in pill form. Helped me get a good night sleep and aided in muscle recovery. I used this when I was first starting out in the gym.

Anabolic Pump was also in pill form. This gem right here really help drop some crappy weight. Once this is in your system, you will have to go to the crapper as soon as you finish up a meal. It pretty much purges out all the bad stuff in your digestive tract. I did like this, but now that I am leaner I do not use it.

Jack3d was a powder form that I mixed with water for pre-workout. Gave me some intense energy and helped me focus in the gym. Also something that helped me get into a rhythym. I do not drink much caffeine, so i started with small doses and worked my way up to 3 whole scoops per serving. Take it 30min before the gym and your face will start to tingle. Then when you start lifting it feels like ants are all over you. The focus was amazing; I could stare a whole in the wall. I do not recommend taking more than recommended doses of these types of supplements. Also, take it for 3 weeks, then go a week without. You do not want to build a tolerance to it. Also, rotate with other pre-workout formulas.

Yok3d is a pill form, also made by USPLabs (as were all the previously mentioned products). This is a NO2 formula that gives good muscle pumps. I like it, but I am going to try other things soon.

Whats next for me:

I am going to give BSN's No-Xplode 2.0 pre-workout. It provides energy, focus as well as the NO2 so I can eliminate some pills.

Post workout I am going to try BSN's Cell-Mass.

I look for protein drinks with a little creatine complex, low cal and not alot of sugar, but with as much protein as possible. Somewhere in the range of 50-55g. The lack of sugar usually sacrifices taste, but thats is fine with me. I tried GNC's Re-Built Mass. Low cal, low sugar, high protein, but it was rich as hell. Chocolate Brownie was the flavor and it was super, super rich.

I have never done anything anabolic or illegal and I am by no means a beast but I have come a long way since I have started. My main goal was to lean up, which I am very happy about how far I have come.

I lift 4 days a week. Monday, Tues, Wed, Thurs. Sometimes Fri, rarely Sat and sometimes Sun. I only try to make it those three days when I miss during the week. Your body definitely needs a rest.

Monday is chest. I do 4 exercises, 3 sets a piece. 10 reps per.
-warmup 155lb flat bench 10 reps
-120 situps on decline bench
-55lb x 10 dumbell champagnes
-do leg lifts on dip-rack until muscle failure
-185lb flat bench 10 reps
-120 situps on decline bench
-55lb x 10 dumbell champagnes
-do leg lifts on dip-rack until muscle failure
-215lb on flat bench 10 reps

then i rotate to decline bench with 155lb x 10 for 3 sets w/ alternating inclined dumb bell presses with 55lb x 10 for 3 sets


I only max once per week after a warmup of 135lb x 10 on flat bench. last max was 225lb 4 reps. I expect 245lb at one rep. Have no confirmed.

Tuesday is bi-cep and tri-cep
-standing cable pull downs of 80lbs x 10 (alternating with)
-21s. this is standing curls with a straight 35lb bar with addt'l weight of 35lbs on each side. 21 reps in one set; 7 reps from full-extension to half; 7 full reps; 7 reps chest to down half and back up. This rips your muscles up.
-reverse curls of 125lbs on a curl bar 10 reps x 3 sets (alternating with)
-preacher curls of 115lb (25lb bar with 45lb plates on either side) 10 reps x 3

Wednesday is back and shoulders
-bent over rows of 110lbs; 10 reps x 3 sets
-seated rows on cable of 130lbs; 10 reps x 3
-single arm dumb bell rows with 65lb dumb bell; 10 x 3
-lat pull of 140lbs; 10 x 3

Thursday is chest exercise again as you can work chest twice per week.

Diet is pretty lean. Lots of chicken and fish. Spinach, tuna, sweet potatoes, brown rice, whole grain pasta or breads..

my longest post ever...

let's hear yours.

[RCA]

I have always been a big guy so i never needed a ton of sups.

Protein, glutamine, creatine and most importantly... sleep.

[timmy0257]

I have always been a big guy so i never needed a ton of sups.

Protein, glutamine, creatine and most importantly... sleep.

obviously tons of protein if you are wanting to put on mass. for me, i am looking for the dry muscle gains so, although i use some, i do not use alot of creatine (thats why i take it in my protein). creatine packs water into your muscles hence giving you a more swollen and bulky look - wet muscle.once i get my body fat down to an acceptable range 6-8% i will put on some mass.

[bigbadberry3]

Chocolate milk.

[AZ89two4Tsx]

I usually just bum a scoop of whatever my friends have.

Right now for a pre-workout I have just a scoop of Ragnarok. Sometimes Anarchy if I want to switch it up. Post workout is usually some kind of mass gainer because I'm skinny as hell. I just recently went through a tub of Syntha-6 which is probably the best tasting protein imo.

Yok3d pills are overrated imo. I didn't really like them.

[93coupe]

Heavy weights and sleep is what keeps me in shape. Lot's of sex used to keep the abs ripped.

[timmy0257]

I usually just bum a scoop of whatever my friends have.

Right now for a pre-workout I have just a scoop of Ragnarok. Sometimes Anarchy if I want to switch it up. Post workout is usually some kind of mass gainer because I'm skinny as hell. I just recently went through a tub of Syntha-6 which is probably the best tasting protein imo.

Yok3d pills are overrated imo. I didn't really like them.

some products do not work as well for different people. you really need to try different things to see what works best. Yok3d worked well, but I am going to try different NO2 products. Pump-Tech by MuscleTech is hard to find but claims to give muscle pumps 24 hrs. They are discontinuing it.

Syntha-6 is made by BSN, as they also make the pre-workout I plan to try, NO-Xplode 2.0. Syntha is def one of the best protein complexes available, but is a bit pricey. I am going to use their Cell Mass post workout. Once I get body fat down, I am going to bulk back up and will most likely use Syntha-6.

I have never heard of Ragnarok. I will research it.

[timmy0257]

Heavy weights and sleep is what keeps me in shape. Lot's of sex used to keep the abs ripped.

my upper abs are very defined. i am working on the lower abs. i have an extra cut up top, somehow. you can barely even see my lower abs near my navel

[timmy0257]

I usually just bum a scoop of whatever my friends have.

Right now for a pre-workout I have just a scoop of Ragnarok. Sometimes Anarchy if I want to switch it up. Post workout is usually some kind of mass gainer because I'm skinny as hell. I just recently went through a tub of Syntha-6 which is probably the best tasting protein imo.

Yok3d pills are overrated imo. I didn't really like them.

some products do not work as well for different people. you really need to try different things to see what works best. Yok3d worked well, but I am going to try different NO2 products. Pump-Tech by MuscleTech is hard to find but claims to give muscle pumps 24 hrs. They are discontinuing it.

Syntha-6 is made by BSN, as they also make the pre-workout I plan to try, NO-Xplode 2.0. Syntha is def one of the best protein complexes available, but is a bit pricey. I am going to use their Cell Mass post workout. Once I get body fat down, I am going to bulk back up and will most likely use Syntha-6.

I have never heard of Ragnarok. I will research it.

ok, apparent Ragnarok is an online game. AZ89, you will need to educate me on this.

[93coupe]

I feel this thread taking a turn down Gay St. so I'm slowly backing out.

[timmy0257]

I feel this thread taking a turn down Gay St. so I'm slowly backing out.

someone remind me not to get the same GPS as this guy

[AZ89two4Tsx]

ok, apparent Ragnarok is an online game. AZ89, you will need to educate me on this.

http://www.bodybuilding.com/store/ms/rag.html

I'm really no expert. I usually just take random s***. The pre-workouts get me in the gym otherwise I'm just lethargic.

[timmy0257]

ok, apparent Ragnarok is an online game. AZ89, you will need to educate me on this.

http://www.bodybuilding.com/store/ms/rag.html

I'm really no expert. I usually just take random s***. The pre-workouts get me in the gym otherwise I'm just lethargic.

ahh ok, thanks for the link. Looks like another NO2 supp. I will read up...

[Looneybomber]

My favs. Glutamine, creatine, and whey.

Monday is chest.

Tuesday is bi-cep and tri-cep

Wednesday is back and shoulders

Thursday is chest exercise again as you can work chest twice per week.

Umm, you don't do legs!? BTW, your body needs rest, yes, but between workouts, not at the end of the week. I think you need to completely change your whole workout, lifts, sets/reps, days, etc..., but I don't have time for all that. Do this. Monday chest. Tues back. Wed legs (quads/calfs). Thurs bi/tri/shoulders. Fri off. Sat legs (hams/calfs). Sun off.

You say you can do chest twice a week, and actually you can do most any muscle group 1/wk to even 3/wk depending on how you lift and your diet (the harder you lift it, the longer you need to rest). However, you have to see if you actually NEEED to do that.
Weak point analysis: More than likely you prob only need to do chest once a week since your back is way too weak from the numbers you posted. My 225lb bench max was 11reps and I could lat pull that same weight 10-11 times. Your bench, lat pull, and bent over row sets/reps should be no more than 15-20% different.

[ThatGuyRoger]

Pre-workout: Jack3d watermelon flavor. love the stuff, been using it for quite a while now.

Protein: Myofusion by gaspari nutrition. great taste, no chalky flavor.

daily suppliments:

milled flaxseed (mix with protien)
Leucien (pill form, 4 times daily)
Omega-3 EPA-DHA (5 times daily)
L-carnitine (once daily)
Glutamine (3 times daily)
Antioxidant Complex(twice daily)

BCAA powder (ran out, need to get more)

Post workout: Dark Matter by MHP (also ran out of it)

when I cycle off jack3d, i take Schisandra Adrenal complex to reset my adrenal glands since my body get used to taking more doses of jack3d, in conjunction with Ginseng & Goto Kola.

I work out daily, about 5 times a week, switching between heavy weight lifting and high intensity interval training. I also get in my daily NEPA (non-exercise physical activity) when not in the gym.

[timmy0257]

i cycle in my subdivision which has varied elevations. this alone is enough for my leg workout. besides i naturally have very large legs as it. i have only been in the gym for 6 months and although i do not have the most efficient routine, it is working for me. i am very happy with what i am doing. i will definitely take your advice and try to work in some more legs exercises. as far as my bench weight, keep in mind how long i have been working out. since i am so tall and have a small chest, my bench reps travel much farther. i am very satisfied with 225 x 4 reps. my weight i pull when i do rows is a workout weight, not a max weight. i do not do regular workouts with max weight as my goal is to be lean and not bulky. does that make more sense?

[Looneybomber]

Being lean can be done if you weigh 150, or 250. The only difference is the amount of muscle you have. And with max weight, I'm not talking a one rep max (1RM), I'm talking the max weight you can do with the set, meaning going to failure. You should be going to failure on the last set of the lift. If you failed to get the last rep, IE, didn't go through the full range of motion or needed a spotter assist, you did the maximum amount of weight you could do.

Just be careful with overbuilding your chest and under building your back. You may end up with a condition called protracted shoulder girdle. You will see it on a lot of guys where their shoulders are rolled forward. Typically, they're the ones that bench like crazy and don't work their back enough.

IMO, the back needs to be worked out more/harder than the chest due to the increased amount of muscles.

[timmy0257]

oh yeh i am very concious about my back. since i am so tall my lower back is not very strong. something i am working on. any suggestions for weighted exercises for my upper back and shoulders?

[S13_love]

Chocolate milk.

[PEZi]

BROTEIN!

[Jesda]

I supplement my 10-15 mile bike rides with a stop at the frozen custard stand.

This probably explains why my weight loss has plateau'd.

[ADDirishboy]

Bacon.

FTFY.

[themadscientist]

[RCA]

Do this. Monday chest. Tues back. Wed legs (quads/calfs). Thurs bi/tri/shoulders. Fri off. Sat legs (hams/calfs). Sun off.

Great advice, but I say switch it up.

Every tool goes back the the gym on Mondays and does arms and chest (the same goes for Fridays). On Monday do legs; you'll have the entire squat rack section of your gym to yourself. Take an off day on Wednsay and Saturday, the busiest days at most gyms. Work out on Sunday because it should be empty.

I would shoot for...

• Monday: Legs
  Tuesday: Chest
  Wensday: off
  Thursday: Shoulders
  Friday: Legs
  Saturday: off
  Sunday: Back

[timmy0257]

wednesday and sunday are the slowest days at my gym. church.

[rootS13]

Ive only heard bad things about No-Xplod. Its pretty comparable to crack...

Anyway, I just take Syntha-6 strawberry protein for recovery directly after a workout. Either that or progenex and try to get plenty of rest.

I work out about 7-8 times a week. 5 times by doing a crossfit workout, the rest is at the Police Academy usually running.

As for measurable body changes... Ive dropped from 200 pounds down to 165. My goal is to be at 155 and lean. I usually rest on Thursdays and Saturdays.

The diet plan that I follow is called "Paleo." You can google it for more info but pretty much I dont eat: grains, dairy, unnatural sugars, legumes, sat fats, or sweets. Pretty much protein, vegetables, healthy fats, and fruit on occasion make up my meals.

[timmy0257]

Ive only heard bad things about No-Xplod. Its pretty comparable to crack...

Anyway, I just take Syntha-6 strawberry protein for recovery directly after a workout. Either that or progenex and try to get plenty of rest.

I work out about 7-8 times a week. 5 times by doing a crossfit workout, the rest is at the Police Academy usually running.

As for measurable body changes... Ive dropped from 200 pounds down to 165. My goal is to be at 155 and lean. I usually rest on Thursdays and Saturdays.

The diet plan that I follow is called "Paleo." You can google it for more info but pretty much I dont eat: grains, dairy, unnatural sugars, legumes, sat fats, or sweets. Pretty much protein, vegetables, healthy fats, and fruit on occasion make up my meals.

you summarized me diet right there. never heard of paleo though. i have heard good things about no xplode. interesting. what do you take for pre workout? odd though, you trust the syntha protein, but not the no xplode. same companys, BSN, that makes them.

[rootS13]

I dont take anything pre workout. In fact, I try to have my stomach as empty as possible at the time that Im working out, so I stop eating 2-3 hours beforehand.

Im aware that they are the same company. But for someone like me, who has never tried any type of pre workout energy supplement, I would probably have a stroke.

[timmy0257]

I dont take anything pre workout. In fact, I try to have my stomach as empty as possible at the time that Im working out, so I stop eating 2-3 hours beforehand.

Im aware that they are the same company. But for someone like me, who has never tried any type of pre workout energy supplement, I would probably have a stroke.

i see. i use no caffeine or any stims in my diet at all, so when i started jack3d, i did low-low dose. then worked my way up.

i do not eat before working out either, but several trainers have told me it is wise to eat beforehand, especially if you want to put on weight.

[rootS13]

Crossfit workouts are very different from weight lifting workouts. If I were to eat beforehand, the food would slow me down and I would probably end up vomiting.