Fitness/Bodybuilding Topic

Seems that the Sports/Health section is abandoned on this forum, ironic.

Here all of us happy friends are going to post our workout routines, records and perhaps diets and result pictures.

I don't do this because I'm piece of hypocrite shit(after all, one has to keep appearances in our time)I'm an oldass veteran now so I'll just post my brother's routine since I'm training him.

10 minutes of cardio warm-up before each training (except cardio days), moderate intensity.
Do 20 minutes of cardio on specified days.
Each exercise is done, preferably, for 3 sets - 6-12 reps. If you're lifting heavier weights, 4-5 will do too (if you can't lift any more).

Monday (Legs+Abs):
Warm up no-weight squats
Barbell squats
Leg Press
Leg extensions
Stiff-legged deadlifts/Romanian deadlifts
Leg curls
Seated calf raises
Standing calf raises
8 min abs workout (https://www.youtube.com/watch?v=jrsQH3IPNnQ)

Tuesday (cardio):
Treadmill

Wednesday (Chest+Shoulders+Traps+Triceps+Abs):
Warm up push-ups
Barbell incline bench press - med. grip
Dumbbell bench press
Barbell shoulder press/Arnold dumbbell press
Barbell frpnt raises (if previous isn't enough)
Barbell shrugs
Seated bent-over rear delt raises
Lying tricep press (Skull Crushers/French press)
Bench dips
8 min abs workout

Thursday (cardio):
Bike

Friday (Back+Biceps):
Bridge
Barbell deadlift/Hyperextension (if you can't do deadlifts properly/have a back problem)
Bent-over barbell rows
Seated cable rows/Dumbbell Rows
Pull-ups
Underhand cable pulldowns (lats)
Concentration curls/Standing barbell curls
Incline dumbbell curls/Seated preacher curls
May finish with hammer curls
8 min abs

Weekend - rest.

Diet example:
Meal 1: Oat meal (1,5 cups), 4 egg whites, 2 whole eggs
2: Natural peanut/almond butter (3 table spoons), 2 slices of 100% whole wheat bread, 1 banana.
3: Lean meat (f.e. chicken breasts - about 120 gr.), brown rice (2 cups), 1 cup of broccoli, 0.5 tbs of natural olive oil.
4: Salmon (about 120 gr.), Sweet potato (340 gr.)
5: Whey protein shake, Oat meal (1.5 cups) - about 2/1.5 hours before working out.
6: Whey protein shake, karbolyn. Teens should replace karbolyn with f.e. banana, imo.

No smoking (including the herb - it slows down the muscle building process)/alcohol whatsoever, of course.

Sexual activity at least 3 times per week is more than welcome - it's important to keep your testosterone levels good/up them if you have problems. And of course REAL partners are preferable, your hand isn't going to save you much. Internet won't help much either.

You should always lift as heavy as you can (only do so properly) and try to increase the weight each workout.

Me and my brother (I teach him, Master of Sport here) also do martial arts (combat sambo, wrestling). Martial Arts help a lot. Just don't listen to that bullshit - "if you get big you'll be slow and weak"; it's fine as long as you keep your reaction and twitch fast, with practise that is. And those over 9000 pushups won't do you any good, unless you want to look like this -

Spoiler:

Oh and yes -
I'M BATMAN!
lol russian batman? norris won't save you now

From the other topic:
Since I live in Japan, should I learn Karate/Judo?

Doesn't Japan have good MMA?
If you don't find anything good, go for Kyokushinkan/Shotokan Karate.
And go to a full-contact dojo - what's the point in learning a martial art if you don't know how to use it in a real fight?

Also

I only go bike (mountain climb) for 10 rounds whenever I have free time.
AT NIGHT!

its confirmed again wrote:

Bizzy Bone wrote:
Sexual activity at least 3 times per week is more than welcome - it's important to keep your testosterone levels good/up them if you have problems. And of course REAL partners are preferable, your hand isn't going to save you much. Internet won't help much either.
[/color]

ejaculating releases a lot of testosterone thus slowing your muscle growth. also causes fatigue
and yea i know what im talking about. you will see the results if you stop masturbating/having sex for a while

What might be the example of causes of what you said above?

Or should I say the causes of
"stop masturbating/having sex for a while"

TaKeShi wrote:Or should I say the causes of
"stop masturbating/having sex for a while"

Irresistible urge to fap?

its confirmed again wrote:
makes you lose weight quick, has a high chance to cause acnes

Some people here in our country says the opposite side of it :|

Oh and also masturbation causes your palms to get hairy.

Ejaculation releases testosterone?

Sex life increases your testosterone projection, it doesn't release somewhere - it's a hormone; it gets used up by your body.
Simply put:
sex life=+testosterone=+naturally produced anabolic hormones in your body=faster metabolism=faster and better results as in bodybuilding

Like I was saying, it's better to get a girl than to do masturbation; you don't get to do it for 2 minutes and then forget all about it. Sex with a partner is both more fun and gives better results.