[graedy]

Thats what I was saying about the vitamins. Get them from fruits and vegetables. Those tabletts and stuff are not bad or completelly useless in general but people think they are covered just taking them and that is not the case. Supplements in my opinion are just fine but I get the impression that nowadays whole food gets kind of underrated. Like how many people say "I take my vitamins"?
Vitamins are something you eat not take!
And to clarify things: The sentence wasnt meant for your eyes. Which doesnt mean I talk shit about you behind your back. It was directed to Alan and was also meant a bit comedic.
From first grade in school when some kid I got in trouble with said stuff like "I have an older brother in the 4th grade so you better dont touch me." I responded to them to get all their brother and whatever here and they can fight me or to stand here and battle it out with me. So basically I didnt care about whatver backup anybody has.
But this also doesnt mean I think that Alan cant clarify his point on its own. As probably Alan didnt mean his comment really serious so I just played the game along for fun.

So as we have now padded each others backs and know now and for all times that we respect each other, we can now kiss each others asses with a big smile on the face.

[Mr. Sinister]

I was just playing along, too man. The only reason I noticed the comment is because Alan sigged it. lol

And yeah I agree with you about whole foods, but unfortunately even those nowadays are compromised by American farming methods, OR people who think their daily supply of fruit is that stuff in strawberry pop tarts.

[DEVILsSON]

you guys are hilarious...

[graedy]

So back to topic. I recentlly wondered about how my training would look like if I were fit. I have experimented a lot with many different trainingapporaches. And of course I would still mix things up. But my basic template would probably look something like this:

Weights:
Day1:
- warm up (OHS, push ups and cuban presses)
- Lower body plyo
- Deadlift variation heavy
- Squatvariation volume
- Single leg work

Day2:
- warm up
- BP variation
- Dips [depending on wether I focus on dips or bench atm I would put this exercise first]
- rear delts supersetted with flies
- Tricep extension
- Push up variation
- Tabata burpees

Day3:
- warm up
- DEbenching/Pushpress
- horizontal row
- Pullup variation [again either horizontal row or pullup first]
- DBrow
- shrugvariation
- Curlvariation
- DBcomplex


Its pretty much a classic push/pull/squat routine. As much as whole body workouts look good on paper I found they dont work that good for me.
For conditioning I would do 2-3 HIIT sprint sessions a week and some cycling, bballplaying and stuff if I have the time. The only supplements I would use are fish oil, falxseed oil and a casein protein.

[Lusst]

Your favorite Knubbel here...at your service.

[graedy]

Originally Posted by Lusst

Your favorite Knubbel here...at your service.

YEHAW!

- BP 12x176lbs/8x182lbs

[Zerocrew1984]

damn
i need to start some benching...

stare at my av and not workout....stare!

[graedy]

I liked it better without the animated bouncing.

- Dips 6xbw/6x10kg/6x20kg/6x30kg/4x40kg [1 rep PR for the double plates - Will order my dippingbelt soon as everything more than one plate and a bit just hurts too much with the chaintechnique]

- BOlaterals 10x15/8x17,5

- Uprightrows 2x8x50kg

- Flies 2 sets

- Pushdowns 2 sets

- Incline pushups to failure


Done in about 40 mins.

[graedy]

- weighted Pullups 6xbw/3x10kg/3x20kg/3x25kg [wanted to feel out these aas I havent done them for a long time, 3x30kg would have been possible]

- Benchpulls 3x10x70kg

- DBrows 3x12x45kg

- one handed DBshrugs 2x10x54kg

- Curls


Except for the pullups I did more volume and less intensity today. NExt week I gonna deload and then start with more intensity again.

[Zerocrew1984]

hmmm all this training and yet you are still going to lose the bench press competition....pity.