The Bodybuilders Thread: Circuit II

[techead]

I also have very dodgy knees. 7 knee ops already to clean out the cartilage and crap.

Doc made me promise to work on legs.

Remember that by strengthening the muscles around the knees, it take a lot of pressure off the joint.

Start out really low and slow with squats and deadlifts. It takes a long time but they are really worth it.

Another thing that works wonders especially for targeting that muscle right at the knee. Bicycle.

RE: 2nd exercise. I tend to stay away from machines and do everything with free weights or bodyweight. Then you hit those smaller stabilizer muscles too.

thanks for the tips man, I really appreciate it. If you could chose something to replace that machine, what would you do?

I'm already going to add the Swiss Ball as the 4th, so might as well swap out the 2nd one too

 

[bro-da]

thanks for the tips man, I really appreciate it. If you could chose something to replace that machine, what would you do?

I'm already going to add the Swiss Ball as the 4th, so might as well swap out the 2nd one too

Have you tried weighted cable crunchs?

It seems like you have a lowish BF %. They might help with ab visibility. I know Mike Matthews recommends them.

Might be a shlep to work into routine though

 

[APoc184]

Russian Twists perhaps?

Will hit the obliques nicely.

 

[techead]

Have you tried weighted cable crunchs?

It seems like you have a lowish BF %. They might help with ab visibility. I know Mike Matthews recommends them.

Might be a shlep to work into routine though

http://www.bodybuilding.com/exercises/detail/view/name/cable-crunch

I've never used that machine before, will have to have a look!

these?

 

[bro-da]

http://www.bodybuilding.com/exercises/detail/view/name/cable-crunch

I've never used that machine before, will have to have a look!

these?

Yip

 

[techead]

Russian Twists perhaps?

Will hit the obliques nicely.

http://www.bodybuilding.com/exercises/detail/view/name/russian-twist

brutal!

 

[CodeMaster]

Doesn't look bad techead.
You are already doing hanging leg raises which is in the workout I posted. Maybe swap the incline crunches for windscreen wipers for a change and add in the swiss ball planks.

Like bro-da said, I follow a slightly modified Mike Matthews program, so I do cable crunches as well.
5 day split, calves on 3 of the days and abs on 2 of the days - alternating.

 

[Lawnchairman]

guys, I'm looking for some tips on specific exercise that targets my lower abs.

I'm starting to see some nice results, but the fat at lower section is very stubborn!!!

Fat on the lower abs is diet, some genetics but doing a million leg raises or different exercises won't get you there. Even if you add weight and the abs grow the fat needs to be stripped. You looking for ripped abs then it comes down to your diet. Add some HIIT training or 20 minutes of cardio.

 

[Lawnchairman]

Johnnie O. Jackson destroying delts in 4k glory

Mutant how about those laterals

[video=youtube;PLeQrwfOhjE]https://www.youtube.com/watch?v=PLeQrwfOhjE[/video]

 

[rayven_king]

Squats and deadlifts are a no go for me. My one knee is a bit dodge. I tried some deadlifts and yeah, wasnt happy the next day (the knee)

So perhaps I should add in some Swiss Ball Planks?

Also, I've always wondered about that 2nd exercise, is it any good?

how about these, Ive tried the L pullups with just my knees up and I could feel the burn
[video=youtube;JMV-3CkWGAI]https://www.youtube.com/watch?v=JMV-3CkWGAI[/video]

sidenote Hannibal is damn MACHINE!

 

[ShaunSA]

Fat on the lower abs is diet, some genetics but doing a million leg raises or different exercises won't get you there. Even if you add weight and the abs grow the fat needs to be stripped. You looking for ripped abs then it comes down to your diet. Add some HIIT training or 20 minutes of cardio.

If I eat any less I will be starving and yet the last stubborn bits remain around my belly. I reckon I'm about 3 blocks of butter away

 

[techead]

how about these, Ive tried the L pullups with just my knees up and I could feel the burn
[video=youtube;JMV-3CkWGAI]https://www.youtube.com/watch?v=JMV-3CkWGAI[/video]

sidenote Hannibal is damn MACHINE!

I would die

 

[Necropolis]

Mutant how about those laterals

[video=youtube;PLeQrwfOhjE]https://www.youtube.com/watch?v=PLeQrwfOhjE[/video]

All them roids

 

[prod]

So today is slow day @ work and while randomly browsing fitness related things I came upon this discovery:



Also to note is that the legendary Reg Park (far most right in picture) resided in SA in his later years where he also trained his son? Who the hell knew this! Very interesting:

https://en.wikipedia.org/wiki/Reg_Park

 

[Lawnchairman]

Very interesting you know there is going to be an Arnold Sports in South Africa next year so Arnie will be here. Wonder if guys like Marius Dohne will compete.

 

[bro-da]

Guys, have you even woken up and wondered..... How can I incorporate more supplements into my life?

I've been steadily dropping BF for a while but hit a bit of a block. Was doing morning HIIT which helped but had to stop due to life stuff... but will start again next month.

I was doing some reading up and I see lots of guys tout CLA and Green tea Extract to aid fat loss.

Is anybody using it as part of their stack, or had experience with it?

BTW info if needed:
Diet is mostly clean
recently started tracking macro's but suck at it
lift 4 time a week , thinking of adding a day for calves and abs....

 

[Kornhub]

I have about 9 tea bags of green tea a day (3 in one cup at a time). Are you thinking of taking the CLA/Green tea USN combo?

Read good things about CLA.

 

[bro-da]

I have about 9 tea bags of green tea a day (3 in one cup at a time). Are you thinking of taking the CLA/Green tea USN combo?

Read good things about CLA.

Yeah either a combo like USN or if I can get it cheaper separately with local/other brands. But first need to decide if i'm gonna try it (probably for 2 months) and the effective dose to use.

 

[bro-da]

I have about 9 tea bags of green tea a day (3 in one cup at a time). Are you thinking of taking the CLA/Green tea USN combo?

Read good things about CLA.

Dude..... isnt 3 per cup a bit over kill. Depending how long you let it steep hows the taste? I know if i let one steep to long it has a nasty after taste

 

[Lawnchairman]

Guys, have you even woken up and wondered..... How can I incorporate more supplements into my life?

I've been steadily dropping BF for a while but hit a bit of a block. Was doing morning HIIT which helped but had to stop due to life stuff... but will start again next month.

I was doing some reading up and I see lots of guys tout CLA and Green tea Extract to aid fat loss.

Is anybody using it as part of their stack, or had experience with it?

BTW info if needed:
Diet is mostly clean
recently started tracking macro's but suck at it
lift 4 time a week , thinking of adding a day for calves and abs....

I have about 2 cups of green tea a day and in summer drop a couple of bags into a water jug and sip all day.

I take CLA 3 times a day after meals not on the other 2 meals. I take L Carnitine with the first and last meal.

It helps get rid of that hard to get rid of fat especially around the belly, take with some L Carnitine. It does work, the CLA helps metabolise body fat, makes it into lipids to get into the bloodstream so you can use it as a fuel source especially if you do fasted cardio first thing in the morning. The L carnitine latches on to the fat lipids and pulls it into the mitrocodria of the cells this is the muscle cells which give you power. So it is a transporter or it keeps you doing that cardio longer and faster. ie Energy. You can throw in some intra workout BCAA's and glutamine to protect your lean muscle during that fasted cardio.

Its important to be on a good diet and training program for this to work, don't think if you just pop those pills you will drop body fat. I have this in my daily supplement stack. During a cutting phase i use Pharmafreak's Ripped Freak as a fatburner to this.