Million Pound Challenge **Weightlifting**

[Thizzelle]

to gain you have to eat a shit load, then after you gain you cut.

[rzerob]

this is interesting! My height is 6"0' and I weigh in at 170 lbs. I'm actually trying to gain weight and mass so this won't work. But I'm going to start tracking my overall weight I've done. A new take on the regular grind of pumping iron.

I am a hard gainer as well. If you want mass, heavy weight low reps. That is what I do. I could go heavier but I don't want to hurt myself so I go at about 85% my max. I shoot for 10 reps if I can get 10 I bump up the weight. As long as I can get 5 reps I am good. Progressive improvement. Follow your diet, BMR is very important. So why won't this work for you?

[Thizzelle]

I don't think I'll do 1 mil because I'm not keeping track and my sets are

weight x 12
30sec rest
weight x 12
no rest
1/2 weight x 12

so I'm not going super heavy

[alB5]

I am a hard gainer as well. If you want mass, heavy weight low reps. That is what I do. I could go heavier but I don't want to hurt myself so I go at about 85% my max. I shoot for 10 reps if I can get 10 I bump up the weight. As long as I can get 5 reps I am good. Progressive improvement. Follow your diet, BMR is very important. So why won't this work for you?

I assumed the main target here was losing weight. I always shoot for 12-10-8 set reps (sometimes a set of 6).

[rzerob]

If his main target was to losing weight, why isn't he doing light weight and lots of reps (15-20 reps)? He should also be doing lots of cardio. I think his target is to get back in shape. He said he used to lift before so his muscles are probably just sagging(his comment to his breasts being as large as his wife's). And by lifting and exercising he will burn fat and build muscle. Even if his main target is losing weight, mine isn't. And it works for me. This thread is just for motivation and information to help himself and anyone who is interested. I lift regularly and it has motivated me more. If you are trying to gain mass, weight and/or strength and you can do a set of 12 of anything you are not lifting heavy enough.

[IronFreak]

If you lift hard, high or low reps your going to burn calories. My goal is to get back to my former glory. Losing weight is a by-product because I have several pounds to lose. I naturally have a very large wide frame, I tend to look more "balanced" if you will with mass. I just want it to be leaner. I powerlifted for a long time, met my wife, got into a career and started to go back to school full time. I basically stopped. What rzerob said is true, it's to get back into shape. If I can get back to that 225lbs. 10-15%bf range again I'll be stoked. I'm 245lbs. as of this morning, down from 265ish, but still high 25-28%bf.

I like lifting heavy, makes me feel like a man, but I do supplement lower weight higher reps into my workouts as you can see above. Not for just the "Lean" factor, but it's a proven fact that this type of lifting stimulates the slow twitch muscle fibers much more then heavy weight.

[Thizzelle]

he said he wants to be the sexy guy with his shirt off hence why I posted the ab workout dude

[IronFreak]

For a better perspective. First picture is the first date I went on with my wife. I was maybe 220-225lbs. about 14% bf.



Here is me as of 3 weeks ago............hahaha



As my old boss would say, "I'm on the level....bubbles in the middle."

[JinormusJ]

Million Pound Challenge **Weightlifting**

After day 3 of our Million Pound challenge the body ready for a rest day! The Mrs. and I rocked out last night, I pounded shoulders, tris and abs, and she blasted her back.

I still use the 531 program as the foundation of my workouts. I like the splits and it helps me track my weight. I need to up the weight on a few lifts like the overhead press but I'll do that at the end of this cycle.

OHP

70X20
105X3
120X3
135X10

Lat pulls (I always superset a pull motion with the complex press motion or vise versa)

160x10
170x10
180x10
190x10

rear lateral flies (deficit work, start with 30 then 15 then 5, 30 reps = 1 set)

30x10
15x10
5x10

x3

DB shoulder press

120x10
130x10
140x6
90x5

Side lateral cable pulls

40x10

x2 (Started to feel some slight soreness so I called it quites on the shoulders)

Dips (body weight)

245x10
x3

Cable tri extensions

50x20
75x10x3

Log cutters (GREAT oblique workout!)

130x20
160x20
200x20

Land mines (Forgot how hard these are, really blasts your upper abs and obliques)

55x10

x4


Also did leg raises but I won't count weight for those.

My total was 39,115lbs.

The wife totaled 20,005lbs.

Last nights total 59,120lbs. + Running total of 92,370lbs. put us at an overall total of:

151,490LBS.

Not bad for 3 days haha!

You definitely are an "Iron-Freak" lol
Do you distribute steroids aswell or just inject them? I keed I keed

But seriously though.. That's an intense workout. It's already getting me pumped for leg day tomorrow. TThSu are my rest days. Gotta blast it tomorrow.

[ST1G]

^^^ lawlzzz

[IronFreak]

I'm laughing so hard right now hahaha!!

[alB5]

If his main target was to losing weight, why isn't he doing light weight and lots of reps (15-20 reps)? He should also be doing lots of cardio. I think his target is to get back in shape. He said he used to lift before so his muscles are probably just sagging(his comment to his breasts being as large as his wife's). And by lifting and exercising he will burn fat and build muscle. Even if his main target is losing weight, mine isn't. And it works for me. This thread is just for motivation and information to help himself and anyone who is interested. I lift regularly and it has motivated me more. If you are trying to gain mass, weight and/or strength and you can do a set of 12 of anything you are not lifting heavy enough.

a set of 12 for a warmup is too much? wat?

i'll be sure to stack more plates on and such then.

[rzerob]

a set of 12 for a warmup is too much? wat?

i'll be sure to stack more plates on and such then.

I do body weight exercises for warm ups. Usually 3 sets of 15. Push ups, dips, pull ups, squat thrust, lunges... Just enough to get the muscles warm and then I blast them. I push 85% of my max every rep of every set.

If you are shooting for just mass and weight I would probably do 90-95% max 3 or 4 sets of 5. Typically 4 or more exercise per each muscle group. Except for abs, 2 or 3 exercises is enough for abs.

This is my opinion from what I have learned since I started lifting. I am not a power lifter, OP can give you his opinion. He was the power lifter.

High weight low reps(around 5 no more than 10) for mass. Low weight high reps(15-20) for cutting. Take this info however you want, this is what I do. If you don't like it don't do it.

It doesn't offend me if someone disagrees with me. I am open minded in different work outs but ultimately you need to do what works for you. Everybody's body is different. And you know your own body better than anyone else.

[alB5]

I do body weight exercises for warm ups. Usually 3 sets of 15. Push ups, dips, pull ups, squat thrust, lunges... Just enough to get the muscles warm and then I blast them. I push 85% of my max every rep of every set.

If you are shooting for just mass and weight I would probably do 90-95% max 3 or 4 sets of 5. Typically 4 or more exercise per each muscle group. Except for abs, 2 or 3 exercises is enough for abs.

This is my opinion from what I have learned since I started lifting. I am not a power lifter, OP can give you his opinion. He was the power lifter.

High weight low reps(around 5 no more than 10) for mass. Low weight high reps(15-20) for cutting. Take this info however you want, this is what I do. If you don't like it don't do it.

It doesn't offend me if someone disagrees with me. I am open minded in different work outs but ultimately you need to do what works for you. Everybody's body is different. And you know your own body better than anyone else.

I'm very opened minded also when it comes to working out, and definitely take things away from people I talk to. Ill shoot for a 10-8-6-4 per set and see how it works.

[IronFreak]

Yesterday was an off day, had school all night after work. Today is going to be a cardio day and some accessory lifts I tend to neglect during the week. Totals will be relatively small. Come Sunday though......Back day, moderate weight as well, should have some nice numbers from that.