Please Scroll Down to See Forums Below
Hey AAP...how about a posedown...lol
- Thread starter Fonz
- Start date
A
anabolicmd
Guest
AAP said:
Fonz is doing his own thing physique wise, just getting more and more jacked without going up in weight. That latest avatar pic is freakish, just awesome separation and definition.
H
HighIntensity
Guest
why not full size it FONZ...
and ill give you a pose down myself, and all I am on is test replacement.
:smily:
and ill give you a pose down myself, and all I am on is test replacement.
:smily:
A
anabolicmd
Guest
Re: EFchest5.jpg
It must feel awesome to be that lean. How does it feel to workout and train at 4%?
Fonz said:
It must feel awesome to be that lean. How does it feel to workout and train at 4%?
Fuck.. the only way Fonz scoring in soccer is because of that jacked looked.
I heard he rubs his lips with toothpaste to give him the "rabid" appearance.
Plus... he has people spreading rumors that he files his cleat points into razor sharpness.....
When I was down to about 3% BF in March- April... I found that after a few days (especially after meals) it was hard to breath.. my abs were so tight.
P.S. I have to give it to you... I couldn't play soccer.. I couldn't take all the running. Shit, I would be standing in the same spot yelling and threatening them if they didn't bring me that ball RIGHT NOW.
I heard he rubs his lips with toothpaste to give him the "rabid" appearance.
Plus... he has people spreading rumors that he files his cleat points into razor sharpness.....
When I was down to about 3% BF in March- April... I found that after a few days (especially after meals) it was hard to breath.. my abs were so tight.
P.S. I have to give it to you... I couldn't play soccer.. I couldn't take all the running. Shit, I would be standing in the same spot yelling and threatening them if they didn't bring me that ball RIGHT NOW.
Re: Re: EFchest5.jpg
I'm at 6%.
It would be next to impossible to play at 4% w/o GH, because of your ligaments and the like. You'd tear them and bruise very easily.
I'm hoping to get down to 5% and maintain, then add some serious density to my muscles with cardio and weights.
Fonz
anabolicmd said:
I'm at 6%.
It would be next to impossible to play at 4% w/o GH, because of your ligaments and the like. You'd tear them and bruise very easily.
I'm hoping to get down to 5% and maintain, then add some serious density to my muscles with cardio and weights.
Fonz
AAP said:
Forget it, if i saw you coming at me full speed, I'd turn on the after burners and burn by you. No way I'd risk a collision with a 240-lb guy.
Happenned to me once...I was 176lbs...the dude was 210lbs. Almost broke my ankle in two. Our feet both collided as we kicked the ball.
Fonz
Darktooth said:
That is about the extent of it.
It is not that I can't run... I simply detest it. Plus at my low bodyfat and weight.. the joints in my knees and ankles hurt the next day.
If I were in a horror movie and Jason was coming to kill me, I would simply turn around and duke it out... no way I would try to run.
A
anabolicmd
Guest
flexed1 said:
Yeah, isnt this the posedown thread? Like three people are in it so far.
Tiervexx
New member
AAP said:
Fuck...Your starting to sound more and more like an older version of me.
In my weights and conditioning class last year I was the biggest and strongest by far but when ever we played mat-ball (everyone else would bitch to take a break from lifting) I pissed off my team because I refused to move when we where fielding.
pitbullstl
New member
AAP said:
Are ya 242 in that pic??? How the hell tall are ya......just curious....anyway...whan I was downt to 4% for my last and final show.......I went to a watepark the next day with my wife and daughter.....and damn near passed out climbing the 20 flights of stairs to a waterslide........so playing soccer would be out of the question.....during football in college...I think the lowest my bodyfat ever got was 8-9%...anything less....and tackling bitch ass quarterbacks and the like can even be hard......
Guys, AAP is legit. He's just very hardcore when it comes to diet. He shuns carbs. Hence why he doesn't grow very quickly.
Which is a good philosophy. Slow gains over fast, bloated ones.
In my case, I need carbs. No carbs = No athletic ability b/c I don't have enough glycogen to go running/sprinting for long periods.
Fonz
Which is a good philosophy. Slow gains over fast, bloated ones.
In my case, I need carbs. No carbs = No athletic ability b/c I don't have enough glycogen to go running/sprinting for long periods.
Fonz
supersizeme
New member
less talking, more pics
but if one of you posts pics of yourself in something speedo-esque, it's over.
but if one of you posts pics of yourself in something speedo-esque, it's over.
strangebrew
New member
I visit your gallery every day in the futile hope that you will one day have naked pics of yourself. Im straight.
pitbullstl
New member
AAP said:
The only pics I have are my avatar.....and Hellorhih20.....resized that for me......I have a back shot.....but I am positively not platinum.......anywho.....so we are about the same size.....but I bet yoour waist is smaller...I am 5'11" on the nose......and coming back from a torn lat....so the bodyfat is back up around the 10% mark, and the weight is holding steady at 270ish.......but I have my brothers wedding in 2 months so I'm trying to drop back down to the 250 mark......just got my winny...
and other than a little test to maintain.....nothing else is hitting this bod until Feb...
R
revexrevex
Guest
aap im calling u out.. lets see a pic with u holding a sign saying "EF FITNESS"
R
revexrevex
Guest
AAP said:
I never make shady claims about who I am or what I look like. You on the other hand post absurd training routines that won't put a lb of muscle on a typical natural weight-lifter, and post pictures in your avatar... that are either only your right side, or black and white.. hiding the true shape of your body.
I could really give a fuck about what you look like. However, no one looks like you claim to look after 3 years of weight lifting. Even with one cycle.
big_bad_buff
New member
I'v never seen him post any pics either
revexrevex said:
R
revexrevex
Guest
give me link
R
revexrevex
Guest
AAP - I have an enormous thread over on trainingboard with videos and numbers of my workouts. So you can see I am pretty dedicated, and in no way cocky. I am always looking to learn from those who have had great experience and results. ANyway you can post your workout split, and any specifics you want to mention? I already saved your diet, and am following very similar to it since last week.
Darktooth said:
they must have had the day off....
Here is one pic... you can go by the date in the photo and look for the thread it was on the same day.
But ya'll peeps wanting someone to put up their pics ought to be willing to put ya'lls up too. You ain't got nothing to be ashamed of... besides, I have already seen about 20 of ya'll by email as I have answered training and diet questions for ya'll.
revexrevex said:
Bitch please... if you don't think my advice is good.. why not start a thread and see who responds. My advice must be good. Hell I followed it. Perhaps if you want MUSCLE you need to stop training like a WEIGHTLIFTER and start training like a BODYBUILDER.
Plus, I would love to see one of these so called absurd training routines that I give out. Post it up.
If you haven't grown after three years of working out, your ass is doing something wrong.
big_bad_buff
New member
I had an old one in my av a few months ago. but i'm not always talking about photo shoots an how big and bad my body is either SHIT MAN, WHAT HAPPEND TO YOU CALVE? RIDDLED WITH VAINS
SHIT MAN, WHAT HAPPEND TO YOU CALVE? RIDDLED WITH VAINSAAP said:
revexrevex said:
Wait a minute. I rarely go to the training board... but aren't you the guy doing "push presses" and "box squats".
And you wonder why you are not packing on mass? Have I ever seen Lee Haney do those? No. Have I ever seen Chris C do those? No. Have I ever seen Tom Prince do those? No. Have I ever seen Craig Titus do those? No. And those are four pros that I consider my friends. Not ones I know, but ones I have trained with and spent time outside the gym with on numerous occassions. These are people programmed in my cell phone.
R
revexrevex
Guest
I love all aspects of weightlifting. I love to move heavy weight, and I love to see results (mass from it). I incorporate high weight, low reps and high volume, high reps in my training. I do not always do box squats or pushpresses. For instance recently I have been doing strict seated military presses and rock bottom squats. I do 20 reps of bodyweight pullups one week, and then 90 lbs strapped to me for a double the next week. I think that training for strength will also carry over to size. What do you think?
AAP said:
R
revexrevex
Guest
AAP.... in addition you are making a reference to 4 elite bodybuilders. You do not understand, but many people at my gym, and elsewhere work-out using traditional slow bodybuilding routines and never grow.
AustinTX said:
That is a fucking gym chair LOL... I took that pic after a calf routine at the gym. You would never catch that chair in my home.
Of course I talk about my body... but not as much as you guys talk about my body. I mean.. if a fag can look like this... it ought to motivate ya'll to try harder.
R
revexrevex
Guest
I am very interested about your 6 sets of non-locking squats with 275 @ 20 reps. It is obviously very strong.... so much for your strength != size theory? Can you please just post your basic weekly routine, really quickly?
revexrevex said:
I already posted what I thought of a two rep pull set. Strength does NOT equal size. Just as size does NOT equal strength. You pick what you want and train accordingly to how you are going to get there.
I am still waiting for examples of these absurd routines I post.
R
revexrevex
Guest
AAP said:
That was just a personal goal I had to get +90 lbs on a pullup.
My typical rep/set range include
Shoulder press: 140 x 3 sets x 5, and then 2 sets with 165 x 8
Dumbell BenchPress: 85s' x 3 set x 5, and then 1 set with 110's x 6
Pullups: bodyweight x 2 sets x 10, and then 2 sets with 45 x 8
As you see I try to add reps/weight every workout, while utilizing the high intensity, low volume principle. Do you see anyhting wrong with this? Old timers in 1970's trained like this.
revexrevex said:
When my regular squat weight is 455 for 10, 275 is not much. I was squatting 275 the first month I ever started working out.
You can look at some of my boyband threads and see what workouts I have been doing this summer with them. In a week when they leave, I will go back to my old routine which looks like:
Monday - Hamstrings
Laying Leg Curls - 220 x 16/14 - 14/12 - 12/10. somedays I get 16-14-12 the other day when I am not feeling strong I get 14-12-10. The machine only goes up to 220 so I can't add more weight. I would love to experiment with low reps here but cant find a way to add more weight.
Stiff leg deadlifts - (after warm up) 315 x 7-5-5 225 x 20
Laying dumbell leg curls 3x20
Tuesday (rest)
Wednesday Chest and Biceps
Incline Dumbells 160 x 8/6 (2 sets) 120 x 10 (using a pause at the bottom for a two count)
Medium grip bench press 315 x 10 3 sets
cable cross overs - 4 sets with whatever allows me 8 reps per set.
I don't do regular flat bench, dips, or any decline work
next time it will be incline barbell, flat flyes and then flat bench bringing bar to my throat for specific upper chest targeting.
Standing Barbell curl (strict no cheat) or one arm Preacher curls 3 sets
next exercise is whatever I didn't do in the first one - 3 sets
I dont' do hammer curls, cable work, or that hammer strength bicep machine
Thursday should be a rest day but I use it for back
Pull overs 110 x 15 reps - 2 sets
Close grip pulldowns - 250 x 15 reps 2 sets
one arm seated cable rows - 2 sets 150 x 10
this is it. I don't break a sweat training back. Some weeks I skip it all together.. especially if I have been traveling for work and need the day for another body part. I have no desire to train my backk heavy as it is genetically my best body part. I use this exercises mostly as stretching moves.
Friday - Quads
varies... every 5th workout, I do the above listed non lock workout. (no wraps) Which has produced a noticeable outer sweep an lower knee area development. The only drawback is that for the next 7-8 days, my knee joints are sore along with my quads. My quads are so ballooned up that it is painful to walk. Feels like someone shot T400 or whatever that was that was eating those guys asses on the ana board into each quad.
My next four workouts revolves around -
1st - hacksquats - because I don't use much weight on this
leg presses - moderate weight about 9 plates each side for 10-12 full reps. (no wraps)
2nd - squats - up to 455 for 10-10-8-8 (wraps used here starting at 405)
sissy squats - 3 sets - 20 reps - mostly as a stretching movement
3rd - Leg presses - heavier weight - around 12 plates each side - wraps and reps in the 4-6 range. still full reps
hack squats - light weight (half of what I used the first workout) but taking 10 seconds to go all the way to the bottom and then fast rise to the top
4th - front squats - 7-8 sets of these up to 315 for 15 reps. I put my heels on a board and my ankles about 6 inches close to each other.. I try to get my ankles as close together as I can, but this is about all I can make it to due to my quad thickness.
5th workout - the non lock squats
Sat or Sun Shoulders and Triceps
Either front military (seated) presses or dumbell presses - already have a thread on the way I do those 2 sets
Either standing side laterals 40 x 10 perfectly strict.. no bend in the elbows ... or.... laying side laterals 30 x 15 (reps in the 8-10 range tend to hurt my joints 2 sets
rear delts narrow grip upright rows (wide grips tends to focus more on the side laterals... though sometimes I just do 2 sets wide grip upright rows supersetted with bent over dumbell laterals to finish off the side and rear delts at same time.... otherwise I just do 2 sets of bent over rear laterals 50 x 10-12 strict.
Triceps - I am still experimenting with my training of these.. my triceps along with my hams were my weakest body part last year. They have come in size a great bit this year, but only after I switched to heavy isolation movements. I was not getting anything but tender elbows from things like dips, close grip bench, and skull crushers. I am playing with a lot of rep ranges and exercises. Triceps are the only muscle I tend to use a lot of cable work on. Today, my workout was :
Pushdowns 200 x 15 full lock out for 2 count. (stack only goes up to 200 pounds) 2sets
behind neck dumbell extentions (two handed) 2 sets 110 x 15 strict. Full lock out
laying dumbell extensions (in the style of skull crushers, but keeping my elbows perfectly straight and pointed at the ceiling) 55 x 12 2 sets
2 sets one arm (front) cable pushdowns - 110 x 10 full lock out
2 sets overhead rope extensions 200 x 8 very slow extension to lock out - only one count and very slow return to start (stretch)
2 sets one arm reverse pushdowns 70 x 15.
That was my workout today.. my triceps are cramping now.. so it must have been good. First time I did 2 sets of multiple exercises. Usually I do 3 exercises 3-4 sets each. But again, I am still trying to find that magic groove. I may have to work them twice a day like I did last week.
I do not train abs.
I do not train calves.
I do not train traps.
I dont' train forearms.
I do not dead lift. Tried it, even the partial deadlifts and do not need it. sometimes I will throw in hypers and reverse hypers, only if I have not been swimming in a while
I do not do dips, leg extensions (just to warm up my knees), lunges, pec dec, concentration curls, seated hamstring curls - because I can not focus on contracting the muscle when I am sitting on it and the seat edge is digging into it , decline work, regular heavy flat bench press, bent over rows, (have tried a modified version of cleans that is just awesome, but don't need additional back growth now), front laterals, concentration curls, hammer curls, cable curls, compound movements for triceps (although in a way they are all compound movements), I dont' do direct nect work.
That about covers it training wise. There are excepts, such as if I don't feel strong or focused.. I do things to shake it up.. or is someone is on my "piece" of equipment, I may do something new. But this is the bread and butter.
Now I expect some karma from everyone for all this fucking typing.
R
revexrevex
Guest
Thanks for insightful post. You are very very strong, 160 lb dumbells on incline? And you said strength does not equal size!
revexrevex said:
Ok.. if traditional slow bodybuilding routines are not working for these people... they need to find something else that will. This is not text book. Everyone is different. Just like I stated... flat bench and dips do nothing for me. I tried all variations of the exercise and sets and reps.
If you want to be big and your body requires volume training. Then that is what you have to do. You might not WANT to do it, then again, you must not want to be big either, but if you want to be big bad enough, you will do it. If your body requires a Yates/Menzer high intensity blitz type.. then that is what you have to do. You have to do what your body requires you to do, not what you want to do. Doing what you want may be fun, but it does not necessary lead you to where you want to be. One training method will NOT apply to all people or even all the body parts on one person. My chest and biceps grow from heavy weight, low reps. My triceps seem to need more volume type higher reps method. My legs and shoulders somewhere in between. I am not sure what my hamstrings require because as I said, I can not do low rep as the machine does not have enough weight on it for me. Maybe when I change gyms, that one will.
revexrevex said:
Strength does not equal size. Stimulated muscle fibers, high protein, rest and other factors equal size. Strength is inconsequential. I was getting 10 reps in college with the 95 dumbells on incline. And that was when I was swimming and going to swim practice everyday. I weighed 192 then. Think about it... 6 years later, one LONG steroid cycle, tons of protein, and I am ONLY adding about 55 on my dumbell press. (110 extra total). Now think of someone that can't do the 50's for 10 reps and he is suddenly doing the 100's for the same number of reps... that doesn't sound like a big jump does it? But it is the same increase as mine. Strength training is different than mass training. For good reason... with one comes the other, but to a very far insignificant degree. Look at Flex Wheeler... Look at some local/state level powerlifter.. whose chest is bigger. But whose chest is stronger.
R
revexrevex
Guest
You seem to be very strong. It took me 2 years on volume training to get to 90 lbs for 6 on flat dumbell bench press. 160 lb incline dumbells ARE very strong.... but then again depends in relation to what?
But please agree with me. There are dozens of people in the gym doing countless sets of tricep pushdowns, curls, pulldowns and assortment of this stuff. Very rarely do any of these people gain any size. It could be because they are not adding weight/reps constantly, or could be because of their diet, or could be because they need to do compound lifts to promote further growth.... do you not agree? You have built a very respectable level of strength, and you are using the isolation movements to further polish your physique.... like a sculpture slowly engraving a statue.
Do you not agree though that there has to be a lot of clay on the statue in order to do any polishing? Clay that is built through powerlifting phases, heavy weight alternated with high reps/low weight, using basic exercises... for instance deadlifts? There are countless amounts of people who will never get to 95's on incline naturally and will resort to steroids.
But please agree with me. There are dozens of people in the gym doing countless sets of tricep pushdowns, curls, pulldowns and assortment of this stuff. Very rarely do any of these people gain any size. It could be because they are not adding weight/reps constantly, or could be because of their diet, or could be because they need to do compound lifts to promote further growth.... do you not agree? You have built a very respectable level of strength, and you are using the isolation movements to further polish your physique.... like a sculpture slowly engraving a statue.
Do you not agree though that there has to be a lot of clay on the statue in order to do any polishing? Clay that is built through powerlifting phases, heavy weight alternated with high reps/low weight, using basic exercises... for instance deadlifts? There are countless amounts of people who will never get to 95's on incline naturally and will resort to steroids.
c3bodybuilding
New member
AAP does speak the truth with that last post. I've tried every type of routine out there, and have always come back to the same one. It works well for me. I've tried hst, dc, dfht, etc, etc.. I was always sick, always showing signs of over training. I follow a mike mentzer style routine which was on the other end of things, and I made no progress. I finally figured out low-mid volume, with each body part every 6-7 days works best for me. Will it work for you, or the guy down the street? Who knows.
Good posts AAP, and sick looking calf shot. Vascularity is out of site.
Good posts AAP, and sick looking calf shot. Vascularity is out of site.
EricDraven
New member
that is one vascular calf shot.....dayummmmmmm
ed
ed
H
HighIntensity
Guest
If I had not broken my hand and gotten cancer you would not leave me in the dust....
but for the haters AAP seems to be the real deal, pretty sick body for an amature with one cycle,
but for the haters AAP seems to be the real deal, pretty sick body for an amature with one cycle,
AAP doesn't come off as the cocky big guy that you see in the gym, but someone who's willing to help out/ give advice to those you are interested in getting bigger/working out. How many of us would take time out to train 4 kids and not take their $$$ over the course of the summer. Also, agree that more people talk about the way he looks on here than himself....
AAP:
looking freaky and vieny in that leg shot; i do recall when you first posted it...................how about some shots of the rest of you, holding up a sign saying "EF'S AAP" or something to that effect.............would FINALLY dispell all the doubters and haters here.
looking freaky and vieny in that leg shot; i do recall when you first posted it...................how about some shots of the rest of you, holding up a sign saying "EF'S AAP" or something to that effect.............would FINALLY dispell all the doubters and haters here.
AAP,
You said you started to train three years ago. Before you started to train you said you sat one year at home eating just once or twice a day.
How much did you weigh during this period ? Remember you said your bodyweight was 192 in College.
Regarding your "one long cycle" : how long was it ? And, how much did you gain ?
You said you started to train three years ago. Before you started to train you said you sat one year at home eating just once or twice a day.
How much did you weigh during this period ? Remember you said your bodyweight was 192 in College.
Regarding your "one long cycle" : how long was it ? And, how much did you gain ?
I lifted for two years and was growing... but ended up back down to the mid 190's (and some fat) that year I stayed at home. I was mentally beat up and not focused at all. Then I started training again and using what I found to work/not work for me the previous time... I went from there.
My cycle is 600mg EQ weekly and 50mg winstrol... I have gained about 11 pounds so far. I could have gained a lot more, but I am a very low carb person and the weight that has come, has been 100% lean muscle mass.... I am not one to "bulk".
My cycle is 600mg EQ weekly and 50mg winstrol... I have gained about 11 pounds so far. I could have gained a lot more, but I am a very low carb person and the weight that has come, has been 100% lean muscle mass.... I am not one to "bulk".
R
revexrevex
Guest
Do protein shakes really help you? Your diet has most of protein coming from them. I recently ordered a 10 lb bag of Optimum nutrition protein, and will start diet very similar to yours.
c3bodybuilding
New member
Rev, you will love the Optimum whey. Strawberry was my favorite flavor. I used to get it at Ed Sturms Hardbodys discount supplement store online. 4 or 5 5lb jugs for $100.0 shipped free.
Now I get vitamin world value whey for about $17.00 on discount day.
Now if only I could find some red undies, and some glasses...
Now I get vitamin world value whey for about $17.00 on discount day.
Now if only I could find some red undies, and some glasses...
It's nice to see so many fine young people abusing anabolic steroids to give the impression that they have genetics and training techniques that are superior to 99.99% of society. Too bad the rest of society can't see Fonz shoving a needle in his ass the way they can see him pretend to lift heavy duty at the Gym.
c3bodybuilding
New member
Mrjuice is most likely Nclifter, that guy with the skinny body and ugly face.
-----
Tier, I love optimum, but I can't pass up 5lb containers with 84 servings for only $17.00. Although it only comes in chocolate and vanilla
-----
Tier, I love optimum, but I can't pass up 5lb containers with 84 servings for only $17.00. Although it only comes in chocolate and vanilla
R
revexrevex
Guest
C3bodybuilding said:
ALL SYSTEMS....... GO
pitbullstl
New member
AAP said:
whe you say my cycle is........does this imply that you are still on, and if so, how long has it been........and I'm not calling you a liar, I just know that it's pretty fucking hard to go from 192 to 242 and stay lean, on just 600 mgs of EQ, and 50 mgs of Winny......did ya forget to mention something.........oh I don't know........should we say GH!!!....just curious......
AAP,
You kept a bodyweight of 190 at 5'11 by eating just once or twice a week. This confirm the impression I got reading your posts is that you've achieved your great physique thanks to your genetics and not only thanks to diet and training.
Maybe you're modest and that's why you always attribute your gains to your diet and training, instead of braging about your genetics.
Regarding your protein intake (350g) : did you start to take that amount since the beginning ? Or did you start with less ?
I am asking you about your protein intake, because I've read that the body needs 76cal to assimilate 1g of protein.
You kept a bodyweight of 190 at 5'11 by eating just once or twice a week. This confirm the impression I got reading your posts is that you've achieved your great physique thanks to your genetics and not only thanks to diet and training.
Maybe you're modest and that's why you always attribute your gains to your diet and training, instead of braging about your genetics.
Regarding your protein intake (350g) : did you start to take that amount since the beginning ? Or did you start with less ?
I am asking you about your protein intake, because I've read that the body needs 76cal to assimilate 1g of protein.
Similar threads
