mak629’s BodyBlog

Dear BB members,

I have recently purchased Creatine (EAS) and Protein (ON).

I would like to know what should i take pre workout and post workout.

thanks

I am working out hard, keeping a strict diet , but still not ripped.

Plz , Need some MAGIC advice to get rid of the SOFT FLAB!!!.

MY current regime:

Sun , Tue , Thu

Leg Press 3 sets 15 reps
SLDL 3 set 12 reps
Bench 3 sets 12 reps
Shoulder press 3 sets 12 reps
Preacher curl 3 sets 12 reps
skulls 3 sets 10-12 reps

Mon , Wed

Cardio and abs

Dear Fellow BBuilders,

I would to incorporate cardio with weight training.Therefore I need your help and advise.
Currently due to long work days I usually hit the gym by 8.30 pm which leaves in only 1 and 1/2 hours of training time before the gym closes.
So in these 90 minutes how much time should i give to cardio - weight lifting - Abs training.
another question i would like to know whether i should do cardio b4 or after weight lifting.

I would also like to add that my goal is to reduce body fat (especially at the ab) without losing muscle mass.

thanks…

Pleaze Comment on My Progress pics

Especially from the ladies

Hello ppl,

Here is my new training shedule.I trying mix things up and trying to hit more than one muscle group per work out.
Please have a look and guide me if i am doing any thing wrong. My goal is to tighten up my body, like Danial crag in James Bond lol
I am not going for bulk. I want to be LEAN and MEAN.

here is my weekly schedule:

Day 1
Pull Down machine  - Back
Pull ups - Back
One-Arm Dumbbell Row -  Back
Bent over rows DB wide grip - Back
Dips - Compound (Chest ,tris, and shoulders)
Incline Db Flies - Chest
Decline DB flies - Chest
Bar shrugs behind back - Back & traps
Abs

Day 2
Side Raises DB - Shoulder
Rear Raises DB  - Shoulder
Leg Extensions - Leg
Squat Machine - Leg
Leg Press - Leg
SLDL - Leg
Calf raises - Leg
Cardio

Day 3
Cable Bicep curls - Bicep
Fly Machine - Chest
Dips - compound
Incline DB Press - Chest
Decline DB Press - Chest
Pull Over - Back and Chest
Back Row Machine - Back
Abs

Day 4
Side raises DB - Shoulder
Rear Machine - Shoulder
Rear Raises DB - shoulder
Cable Rear raise - Shouler
Db Press - Shoulder
Power clean Db press - Shoulder
Shrugs - Traps
Cardio

Day 5
Cable curls - Biceps
Concentration curls - Biceps
Bar Curls - Biceps
Hammer Curls - Biceps
Cable tricep ext - Tricep
Overhead ext - Tricep
Skulls - Tricep
Cl grip press - Tricep
Kick Backs - Tricep
Abs

Comment and feedback will be appreciated !

Ok Fellow Bodbuilders,

Need help for the Abs !!!

I have done nearly all the ab exercises on BB.com and I have strenthen my Abs, But Visually I cant get the Six Pack.
I have tried dieting (eating clean) and smaller portion but that just reduce the size of my waist but did not get that Kick Ass SIX Pack.

Currently My Ab routine is as follows
I train my abs on alternate days. one day abs - next day cardio - then abs - then Cardio ( u get the drift)

1) Abs Machine at Gold Gym - 5 sets  (doing this to strengthen my Ab Muscles)
    20 rep with 70 pounds
    15 reps with 90 pounds
    15 reps with 110 pounds
    15 reps with 130 pounds
    10 reps with 150 pounds

2)Hanging Knee raises - 5 set
   3 set of 20reps
   2 drop set set of 10 reps with 17.5 pound DB around my ankle and then drop set with 10 reps with no weight

3)Finally Lyging leg raises 3 sets of 30 reps..

I m just gonna stick to this routine for the next three weeks. Hope i get lucky this time.