Cesc, Drugs and Rock 'n Roll! - NSROT [16 - R]

[red & wite army]

I finished school today...forever!!

[iamtomas]

what no College???

[thebigman]

i mean 22.kg dumbells, one in each hand

i was doing 30 in each hand before on incline

case heres my full workout, probably good for sports people or those who wanna tone up or cut fat

Monday Exercises Sets Reps

Upper Bod Flat Dumbell Press 4 x 12 --15 - 22.5kg dumbells
Seated Row 4 x 12--15 - 65 kg

Dumbell Shoulder Press 4 x 12--15 - 15kg dumbells
Close Grip Pull Downs 4 x 12--15 - 65kg

Dumbell Curls 3 x 12--15 - 15kg dumbells
Dumbell Tricep Extension 3 x 12--15 - 20kg dumbell

All of the ones above have a 50-60 second rest between sets

Tuesday

Lower Bod Leg Press 4 x 12--15 - 120kg
Stiff Legged Deadlift 4 x 12--15 - 60kg

Leg Extension x 4 12--15 - 70kg
Leg Curl 4 x 12--15 - 45kg

Calf Raises 4 x 12--15 - 80kg

All above have 50-60 second rest between sets, but calf raises = 30sec


Thursday

Upper Bod Flat Bench Press 4 x 8--10 - 65kg
Bent Over Row 4 x 8--10 - 65kg

Dumbell Shoulder Press x 4 8--10 - 17.5kg
Wide Grip Pull Downs 4 x 8--10 - 65kg

Barbell Curls 3 x 8--10 - 30kg ez bar
Skull Crushers 3 x 8--10 - 30kg ez bar

Above have 45-55 secs rest between sets

Friday

Lower Bod Squat 8 x 8--10 - 70kg
Stiff Legged Deadlift 8 x 8--10 - 70kg

Calf Extensions on Leg Press 8 x 8--10 - 120kg

Above have a 90second rest due to higher amount of sets

you could always do a full bodyworkout instead each time, remember the 2 exercises grouped together eg monday id flat press 12 reps then seated row 12 reps then flat press then seated row etc etc

[Case]

Sounds pretty good, I do split days so sunday chest, tuesday back, thu shoulders then friday arms, wot no legs???? well, pretty much yea, but sumtimes throw them in monday or whenevs. I varied the exercises, and reps/volumes depends on pre-season-post, but generally I'll look to do 4 sets of each exercise, anf for each muscle I'll start wit a large heavy exercise ie flatbench, pulldowns, military press, curls/tri press, then a secondary version to work the muscle in a slightly different plane (lighter for reps) eg incline bench, rows, french press hammer curl/skullcrushers, then a 3rd set really looking at toning so compound sets for super-reps eg incline flys to decline press, cable low rows to cable reverse flys etc etc....then a 4th set going back to bulk movements so flys, bent over dumbbell rows etc etc, Pre-season I'll do probably 15-20 sets total in about 60-90mins, increasing the intensity towards the end of the session, so long rests at first to concentrate on the power sets then the last 10+sets are window dressing....The point being do what I SHOULD do first, then do what I can do then do what I want to do....and yea none of that protein shake creatine roid cheating BS....

[red & wite army]

I'm finished school now, but then I go to University in Fabruary. I have absolutely no work to do now until Feb...it feels crazy.

Wow, I've kicked off quite the conversation regarding weightlifting...

Anyways, I think I'll get my first chance to pay some real attention to FIFA08 on my PS3

[thebigman]

nothing wrong with protein, i take it and it definitely helps, its not a roid...nor is creative, creative just helps add mass easier

is your workout for american football then or football? strange u dont do legs?!!

i thought negative squads would be key and shit like clean and jerks for explosive sprinting players which im guessing u are because your not a fatboy or massive

[Case]

Hahe yea im pretty militant against any form of supplement, nout against users just the way I gfigure u do protein u may as well do creatine so u shud roid, im pretty all or nothing so have to go with nothing....well mebe a lucozade sport b4 soccer....
Well I got a pretty exciting situation with a strength and power coach who's currently working with elite athletes and me, basically coz he loves american football and we get on well so he hooking me up, the sticking point with legs is that im not a pro athlete, thus wanna live my life for me, thus wanna be able to run about and play footy or woteva a few nights a week and at weekends. I've never managed to do a legs programme that hasn't stiffened or lactated me to hell to the point the only time I could do them was the night of my last competitive sport each week, which basically meant I couldn't run, jump or do any form of kicking practice until the next gameday, which is hardly ideal.
So hopefully gonna do more legs this off-season, once I get back from this asshole groinpull that's been niggling me since earely seot (finally took a game off last week and am resting til mid dec).
Also kinda gay but have always liked my weight, and no full well that the amount heavier id be if I didn't have such scrawny legs would upset my ego!
So do u train more for Bball or soccer? Actually nowadays the way soccer players lift the two are pretty similar...

[thebigman]

i dont play for a team in either, want to but had work and other comitments

footballs wierd with me, grown up loving it but never played for a team, but im a good player with the ball

its the way i grew up, steroids for ashtma stunted my growth so i was a fat midget and diddnt grow till i was 16 and now im 6'2 and losing the fat and gaining ,msucle

will hopefully be starting a b ball team up in a local league near me, another sport i naturally was able to pick up and am decent at it, only been playing a few months regularly

i definitely wanna play football next year if i can or even this season if i can find a team, but im also keenly into coaching and just started getting into that and i wanna do my fa level 2 early 08 is i can

if u get at me on facebook u can see some vids of me balling last night my friends made lol, i had donated a pint of blood earlier so i felt a bit shit and its only a mess about, so dont expect high standards

[Shrapnac]

I'm finished school now, but then I go to University in Fabruary. I have absolutely no work to do now until Feb...it feels crazy.

Wow, I've kicked off quite the conversation regarding weightlifting...

Anyways, I think I'll get my first chance to pay some real attention to FIFA08 on my PS3

Please, please tell me that wasn't intentional!

[appleCORR7]

Hahaha, no university will let you in if you spell like that sir!

Enjoy your time off. Because you actually do have to do some work at uni!

appleCORR

[red & wite army]

I'm trying to figure out whether it was worse spelling the word consciously or unconsciously like that.:o

I went to a girl - friend's house last night, with a bottle of champagne. I pop it open...and what do you know...it was fukn off!! How cruel is that? And how does a bottle of champagne go off anyway? That left 3 people with just 2 bottles of champagne and 2 beers between them. Sorta killed the celebrations...

[thebigman]

u went to a house party with champagne?

u must be rich

i go with 2 2 lite bottles of san miguel for myself before i raid supplies!

[red & wite army]

Haha, well I don't drink vodka or tequila anymore, and too much beer kinda hides a potential 6 pack, so champagne has been the order of late.

Does anybody feel like fukn up the makers of the advert that is always on BS. It's the one with the different icons or smilies - every time you run your mouse near it, its screams, "Helllooooo!!!" Just slightly annoying...
I slapped my computer screen last night in anger

[vanity_soccer13]

I hate them, I seem to repeatedly mouse over them all the time, resulting in repeated..."HELLOOOOO?? HE-HE-HELLOOOO-HELLOOOOO?"


and for alcohol, my friend and I tried this stuff called Ice 101. it's a peppermint schnapps, but it's 101 proof. you'd think for something that high in alcohol it would taste like death, but it's like you decided you wanted to eat a bunch of mints at once. better taste than vodka, and faster results

[red & wite army]

So January sounds like the month I'll be going on holiday to Europe. Here is a small break-down of what I'm hoping to do. Some input would help as well...

+ 8th Jan - Arrive in London (This makes time for a potential Carling Cup home fixture on the 9th, and is also enough time to mingle around London. I want to go on stadium tours all around the city as well).

+ 12th Jan - Arsenal vs Birmingham, Emirates Stadium, 3pm KO

----Fly to Barcelona----

+ 13th Jan - Barcelona vs Murcia, Nou Camp, Evening game.

(spend time in the city - architecture, culture, clubbing, shopping, stadium tours)

---Fly to London on the 17th---

+ 19th Jan - Arsenal vs Fulham, Craven Cottage.

Not exactly sure when I'll leave London then

[Dr.Phil]

Sounds like a nice vacation

[Devil500]

And I have Mid-terms *yey me*..

[kumazou]

Sounds like an awesome trip. I was in Barcelona a few weeks ago and really enjoyed it. A word of caution about the Barca game. They don't confirm the date or time until a few days before the match. Since there won't be any midweek action, I dont think they'd switch it to Saturday, but they could change the time. I took the 13:15 EasyJet flight from Luton and had enough time to make the 19:00 kickoff. Had they moved up the time it would have been tight.

[thijsnl]

Can someone help me? I want buy a shirt, but I don't know which. I doubt between:

Arsenal 3rd 07/08
http://www.uksoccershop.com/images/7406.jpg

Arsenal Away 07/08
http://www.kitbag.com/product_images/large/237867-105.jpg

Liverpool Away 07/08
http://www.liverpoolfc-newkit.co.uk/images/liverpool_away_kit.jpg

Liverpool Home 07/08
http://www.acasports.co.uk/images/images_big/LiverpoolHomeShirt06.jpg


And France home 07/09
http://www.sport-versand24.de/catalog/popup_image.php/pID/136939


please give your opinion!

[red & wite army]

Well I'd obviously suggest an Arsenal shirt, but then again I'm not sure if I'd want a person wearing the shirt, who isn't even sure if they support Liverpool or Arsenal. I guess the money goes to the club, and the more people who see Arsenal shirts, the better...so go for an Arsenal one.

As for which Arsenal shirt - go for the white away shirt. I've got the 3rd shirt, and it's probably my most hated Arsenal shirt ever. What a complete piece of shit.