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the_kosmonaut
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re: Kosmonaut's Big Bang Personal Training!

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That's right, I'm serious.  I am a Senior Manager at the gym where I work out and have been in the gym for over 10 years.  I've done every type of routine from cardio to circuits to power lifting and am extending my experience to you for the low, low price of telling me you're interested and what goals you have in mind.

 

I can give anyone an easily attainable, very effective workout routine, correct supplements (and when/how to properly use them) and solid guidelines for a healthy, but appetizing, diet.  Sounds cheesy, but if you're interested, let me know in-game or post something here.  This offer is pretty much indefinite; I'm always available to help anyone interested.

 

I can also post a few universally useful routines if people are more comfortable with that.

 



Last edited by the_kosmonaut on Fri Apr 18, 2014 10:32 pm; edited 1 time in total


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Akishmi
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re: Kosmonaut's Big Bang Personal Training!

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but can you bench more than Arciak



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the_kosmonaut
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Idk what he can bench, but my 1 rep max is 435lbs unassisted.  Which is 202% of my body weight.



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checksmix
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435lbs is like 400% of my body weight Jesus christ. 

the_kosmonaut
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Everyone starts somewhere.  I was barely getting up 135lbs in early 2010 and over tripled that in 2 years.

 

Then LEGALLY gained 60lbs of muscle and lost, at the same time, 14% body fat to get down to 8%



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Akishmi wrote:

but can you bench more than Arciak

LMFAO.....

 

On a side note...that world of warcraft picture is epic fail

crayzus
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re: Kosmonaut's Big Bang Personal Training!

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DL:415x1

s:305x3

b:255x2

ohp:145x1

215lb >cutting to 190ish

 

How do I maintain my lifts on a cut? I feel like im getting weaker the more pounds I lose. I went from 257>215 and lifts stayed pretty much the same. Now as I near my body fat goal

I'm losing strength. What is good cutting food to eat?

the_kosmonaut
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My suggestion would be to pull back from 1-3 rep ranged workouts and push up towards a 10/8/6 and use the weights to scale accordingly (I will post your 10/8/6 lifts below).  If you can, you should also switch to dumbbell exercises when available (you gain ~20% of your dumbbell lift going into a barbell lift, so 100lbs dumbbell press (each)= ~240lbs barbell bench total)  This will boost your singular strength while also getting you into lower weight/ higher reps, but not actually losing anything on your original lift. 

  • DL:415x1 (315x10; 335x8; 350x6)
  • s:305x3 = 332x1 = (255x10; 265x8; 275x6)
  • b:255x2 = 240x1 = *dumbbell* 100lbs each = (75x10; 80x8; 85x6)
  • ohp:145x1 = *dumbbell* 60lbs each = (45x10; 50x8; 55x6)

 

You want to eat a lot of lean foods that will pack in protein and not a lot of fat.  Helpful choices are baked/grilled Chicken, Egg-Whites, Non-Fat Yogurts, Broccoli, Ground Turkey, Tuna.

 In summary, you should aim your workouts for higher reps / corresponding weight to your max and push up/ maintain.  Go for low-fat, high protein foods.  This will give your body the resources it needs to maintain your current strength, while also powering up your endurance and muscle definition.  It's basically a win-win during your cut phase, as this will result in higher lifts/ plateau breaks once you're back on heavy lifts.

 Oh, and salad/ spinach are both great fillers for meals with chickenor something



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Arcaik7
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re: Kosmonaut's Big Bang Personal Training!

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lol had to post. I'm a girl. Welcome.

I'm still alive...lot more free time now. U guys should see me online leveling alts now. Last reconstructive surgery went well, and now Cruising 16 weeks out from showtime :) Figure Class going after my pro card

I bench incline 190#

Incline dumbells #75 (per arm lol)

Incline Flye dumbells #75

Leg press #765

Deadlift 265

Squat 275

Clean and press 125

 



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the_kosmonaut
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Pretty solid, especially as a female.  (Which shouldn't be misinterpreted as sexist)

 

i havent ever ever really tried to check leg press max, I don't want more problems fitting into pants... I usually stick around 20-30 rep range at 16-20 plates.  



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Arcaik7
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It's fine.

I only max out once a month on select lifts. Yeah I know about the pants issue. lol I own no jeans. but in my opinion you can never have enough ass. Specially on stage during comp.

:)

 



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the_kosmonaut
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Yeah I'm pretty sure no girl ever gets complaints in that department.  Only time I ever came close to maxing free barbell squat I randomly felt like doing massive amounts of sets... did literally 10 sets x10 reps up until a 500 squat 3 rep finish... wasn't even legs day, but you gotta go with the mood sometimes.



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checksmix
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You should post pics

Arcaik7
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I've mostly been living in the gym ramping up for shows coming up.

Guild's welcome to follow me as I get on stage. Have three sponsers now paying me to just sleep and lift, as well as mailing me my supps. Which has given me time to just play wow at night now, eat, lift, eat, videogames, pass out.

www.facebook.com/erika0040

Instagram: @bodybuilding_warfit



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Akishmi
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@ Arciak you linked some randos fb lol

 

So a friend of mine from WoW just linked on fb that he watched a documentary on netflix and has decided to change.  Hes currently 400 lbs and he said starting off with a juice diet it seems.  http://www.rebootwithjoe.com/mean-green-juice/   .  Any basic stuff I can pass along to him?



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