The Bodybuilding Thread

[Jockenaria]

Jockenaria has now asked for advice and joined the class with Darty in my weight loss program. Whilst Darty is interested in Breasts, Jock prefers the waist. I will manipulate my program so all particpants receive total satisfaction.

Second exercice this week - The Lying Pullover (No reference to MH intended or inferred). The will work the Chest muscles, Pectoralis Major and Latissimus Dorsi.
- Lie flat on a bench holding a single dumbbell in both hands with the bar vertical, use approx 20kg.
-Hold the dumbbell above your chest, palms up, thumbs around the bar.
- Slowly lower the dumbbell behind your head until you feel a comfortable stretch. Don't arch your back.
- Pause briefly, then slowly return to start.
- Keep the motion completely controlled.
- Repeat until satisfied, this could be 80 to 100 reps.

I don't need any advice

[doG]

Don't worry, there is no cost involved for the first 30 days. You are best to get off on the right foot whilst you desire is and will power is strong. Please accept this free professional advice.

[TheArrow]

Jockenaria has now asked for advice and joined the class with Darty in my weight loss program. Whilst Darty is interested in Breasts, Jock prefers the waist. I will manipulate my program so all particpants receive total satisfaction.

Second exercice this week - The Lying Pullover (No reference to MH intended or inferred). The will work the Chest muscles, Pectoralis Major and Latissimus Dorsi.
- Lie flat on a bench holding a single dumbbell in both hands with the bar vertical, use approx 20kg.
-Hold the dumbbell above your chest, palms up, thumbs around the bar.
- Slowly lower the dumbbell behind your head until you feel a comfortable stretch. Don't arch your back.
- Pause briefly, then slowly return to start.
- Keep the motion completely controlled.
- Repeat until satisfied, this could be 80 to 100 reps.

I don't need any advice

Especially not off dOg, guy is clueless...

[doG]

Jockenaria has now asked for advice and joined the class with Darty in my weight loss program. Whilst Darty is interested in Breasts, Jock prefers the waist. I will manipulate my program so all particpants receive total satisfaction.

Second exercice this week - The Lying Pullover (No reference to MH intended or inferred). The will work the Chest muscles, Pectoralis Major and Latissimus Dorsi.
- Lie flat on a bench holding a single dumbbell in both hands with the bar vertical, use approx 20kg.
-Hold the dumbbell above your chest, palms up, thumbs around the bar.
- Slowly lower the dumbbell behind your head until you feel a comfortable stretch. Don't arch your back.
- Pause briefly, then slowly return to start.
- Keep the motion completely controlled.
- Repeat until satisfied, this could be 80 to 100 reps.

I don't need any advice

Sorry, I'll try to keep the technical detail to a minimum during the initial exercises.

[doG]

I'd like to welcome martin71109 to dOG's exercise program. Martin joins Dave, Darty & Jock in my exercise program. Martin has expressed an interest in my program as he wishes to run a marathon. I will develop some leg endurance exercises for Martin whilst also keeping Dave, Darty & Jock getting a ripped physic.
If you are interested in joining my exercise program please feel free to sign up here, I am an expert in this field.

Thankyou please.

[doG]

Now we have the A Team assembled, Martin, Dave, Darty & Jock we'll rip into week 2 with some Standing Side Raisers. This will work your deltoids and upper trapezius muscles.
- Load up your dumbbells with 20kg
- Stand with your feet apart, knees slightly bent.
- Hold the dumbbells at your side. Lift them up and out to the sides in an arc.
- Bring your arms up until they reach shoulder level.
- Pause briefly, then slowly lower your arms.
- Repeat, do 40 to 50 reps.

[doG]

I recall Dave had some interest in development of his Coracobrachialis muscules, so we'll add some Front Deltoid Raises this week to the 'A' Teams routine.

- Load the dumbbells up with approx 20kg
- Stand upright with your feet apart, knees slightly bent.
- Hold the dumbbells at your sides, palms in.
- Keeping your arm straight, raise one dumbbell in front of you to shoulder height.
- Move in a slow and controlled fashion.
- Pause briefly, then slowly lower your arm and repeat on the other side.
- Do 20 reps, rest, repeat.

[doG]

This week we'll get the 'A' Team working on the Upper Trapezius, Brachialis and Delltoid muscles.
Load up two dumbbells with 15kg each.
- Stand with your feet apart, knees slightly bent.
- Hold two dumbbells in front of your thighs, palms facing backward.
- Lift the dumbbells. Kepp them parallel to the floor, elbows up.
- Lift to mid-chest level, pause briefly, then lower the weights.
- repeat, do 20 reps, rest, do some more till you feel the burn.

Jock, go for a run after this.

[TheArrow]

Seems doG had hijacked this great thread. Haven't been clangin' as much in the new year, still bangin' mind. Gonna start up this new routine:

Legs:
Back Squats 5x5
Leg Press 5x5
Leg Curls 3xfailure
Leg Extensions 3xfailure
Calf raises 3x25

Push:
Bench Press 5x5
Seated Overhead Press 3x12
Weighted Dips 3xfailure
Tricep Pushdown 3x12
Ab roller 3x12

Pull:
Rack Pulls 5x5
Weighted Pull Ups 3x12
Yates Rows 3x12
T-Bar rows 3x12
Various Grip Curls 3x12

Rest.


All weights increasing per session using progressive overload. No cardio, cardio is shit, plus the squats and rack pulls get the heart rate up near 180! bpm so that's plenty heart strengthening.

Now that's a routine, will have anyone strong all over within a few months if they stick to it...

[doG]

Week 4.
This week we'll get the 'A' Team working on the Pectoralis Major, Anterior Deltoid & Triceps muscles with the Bench Press.

Load up two dumbbells with 25kg each.
- Lie flat on a bench. Hold two dumbbells above your shoulders, arms extended and elbows slightly flexed.
- Place your feet on the bench to prevent your back from aching.
- Slowly lower the dumbbells, elbows out, until your upper arms are parallel to the floor. Don't drop your elbows below the bench.
- Pause briefly, then slowly raise the dumbbells to the start.
- repeat, do 30 reps, rest, do some more till you feel the burn.

Jock, go for a run after this.

Feel free to join the 'A' Team. You too can join the A Team and become a chizelled and ripped speciman of a man.

[TheArrow]

Week 4.
This week we'll get the 'A' Team working on the Pectoralis Major, Anterior Deltoid & Triceps muscles with the Bench Press.

Load up two dumbbells with 25kg each.
- Lie flat on a bench. Hold two dumbbells above your shoulders, arms extended and elbows slightly flexed.
- Place your feet on the bench to prevent your back from aching.
- Slowly lower the dumbbells, elbows out, until your upper arms are parallel to the floor. Don't drop your elbows below the bench.
- Pause briefly, then slowly raise the dumbbells to the start.
- repeat, do 30 reps, rest, do some more till you feel the burn.

Jock, go for a run after this.

Feel free to join the 'A' Team. You too can join the A Team and become a chizelled and ripped speciman of a man.

That's a dumbell press not a 'bench press'... soft cunt.

[doG]

Week 4.
This week we'll get the 'A' Team working on the Pectoralis Major, Anterior Deltoid & Triceps muscles with the Bench Press.

Load up two dumbbells with 25kg each.
- Lie flat on a bench. Hold two dumbbells above your shoulders, arms extended and elbows slightly flexed.
- Place your feet on the bench to prevent your back from aching.
- Slowly lower the dumbbells, elbows out, until your upper arms are parallel to the floor. Don't drop your elbows below the bench.
- Pause briefly, then slowly raise the dumbbells to the start.
- repeat, do 30 reps, rest, do some more till you feel the burn.

Jock, go for a run after this.

Feel free to join the 'A' Team. You too can join the A Team and become a chizelled and ripped speciman of a man.

That's a dumbell press not a 'bench press'... soft cunt.

Yes the A Team knows this, as my instructions clearly state the use of dumbbells. But thanks for pointing this out to any retarded persons reading the forum. Would you like to join the 'A' Team, I can develop a routine for you at little cost.

[Eric Barstool]

Arrow

Whats the best way to improve my resting heart rate? Running is no no as my right knee is fucked and have no bike. Do you think 5 miles of hard walking* would help?

EB



*No doubt this will get changed to wanking...

[doG]

[quote="Eric Barstool"]Arrow

Whats the best way to improve my resting heart rate? Running is no no as my right knee is fucked and have no bike. Do you think 5 minutes of hard wanking would help? quote]

Yes, but change hands every 10 strokes.

You could always join The 'A' Team - Dave, Martin, Jock & Darty in our weekly routine, at week 4 now so not too late to sign up.

[TheArrow]

Arrow

Whats the best way to improve my resting heart rate? Running is no no as my right knee is fucked and have no bike. Do you think 5 miles of hard walking* would help?

EB



*No doubt this will get changed to wanking...

Yes walking (and wanking) would do it if intense enough, especially hill walking if the knee could take it. Or cycling as that's non impact and easy on the joints, basically any cardio that elevates your heart rate should result in a lower resting rate if you do it consistently

My favourite cardio should I ever do any is rowing, can be done in 15 minutes and hits the whole body, probably not a good idea with a bad knee though!

I'd go for the cycling/exercise bike if I were you. Then when you've got a decent base of fitness start doing sprint intervals on it, 10 minute warm up, then 20 second sprints, 2 minute rest etc. will really strengthen your heart.

[Eric Barstool]

Cheers dude, my firm runs a scheme where you can buy a bike though paybills but you pay no tax or vat shit on the purchase, will speak to my HR bods

[Chizzyfan]

Never needed body building. Farming always did the job.

[doG]

Never needed body building. Farming always did the job.

So, you want to join the 'A' Team.
We welcome you Chizzyfan.
Firstly we recommend you buy a sweat band to hold back this ears, as some of the exercise the 'A' Team does are dangerous if obstacles are placed in the way.
You will also need 2 x sets of dumbbells.

[TheArrow]

The somatotype myth... Who believes it??

[Justin Credible]

the guy you claimed broke it used unnatural drugs to do it/

I am an ectomorph, and whilst i can pile on pounds it will only go on my belly hips etc I dont have the huge wide frame to be a true fat bastard if i decided to be a food munching cunt of epic proportions