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  1.  
  2.  
  3. ////////PLEASE KEEP IN MIND THAT THIS IS A WORK IN PROGRESS! CONTENT WILL BE ADDED DAILY IF POSSIBLE! SUGGESTIONS ARE WELCOME!\\\\\\\\\\\\\\\\\
  4.  
  5. To add: More Terms, injury assistants / options, catface dump
  6.  
  7. TERMS TO KNOW!
  8. PR | Personal record; Your heaviest weight for a lift
  9. swole | When muscles are appearing larger than normal; usually in the occurrence of a pump.
  10. doms | Delayed Onset Muscle Soreness; when you're so sore you walk around like a spastic.
  11. pump | When you're swole as fuck, son; Occurs during / after activating muscles with exercise.
  12. juice | Slang for steroids.
  13. ripped | AKA jacked, cut, toned; Low body fat percentage; Muscles are defined.
  14. High Volume | High reputations with light weight; Builds muscle.
  15. Low Volume | Low reputations with heavy weight; Builds strength.
  16. Smith Machine | A common machine in a gym that magically grows a pussy on anyone who uses it.
  17. THE WIZARD | That one complex machine that no one knows how to do, it must be where The Wizard lives!!!?!?!
  18. Clarence Kennedy | Your Lord & Swavior; The Vegan Buff Harry Potter; Markiplier on Steroids.
  19. "lift brah" | Something nato can't do.
  20. Vitamins | Make your dick bigger.
  21. cardio | Unknown; More research is needed.
  22. Body Building | High Volume exercising; This does not mean you're trying to blow up to a balloon-looking motherfucker.
  23. Powerlifting | Low Volume exercising; Hitting PRs at a designated bodyweight.
  24. CrossFit | Ask nato.
  25.  
  26. Pastebin Workouts
  27.  
  28. You can request an alternative exercise if any of the ones below are too advanced for you.
  29.  
  30. How to read the Pastebins:
  31. - 05 x 05 : This means 5 sets of 5 repetitions (reps). (i.e. Push-Ups) You will do 5 Push-Ups, rest do 5 more, etcetera. So you will be doing 25 Push-Ups total, doing 5 at a time.
  32. - Numbers in paranthesis (01) after the name of the exercise are references numbers for the YouTube links below portraying an example on how to do the exercise. You can ask me or
  33. or any of the the other members in the channel for more information and extra tips for a specific exercise.
  34. - AMRAP: As Many Reps As Possible
  35. - HIIT: High Intensity Interval Training
  36. - Asterisks (*) next to a number means it is a not a locked set / rep.
  37.  
  38. #Mr_Snowman (weightlifter for strength / mass)
  39. -----------------------------------------------------|----------------------|
  40. | Day 1 - 11/05/2017 ~ https://pastebin.com/ksFrmc72 | Legs
  41. | Day 2 - 11/15/2017 ~ https://pastebin.com/RBGesxty | Chest & Bi |
  42. | Day 3 - 11/08/2017 ~ https://pastebin.com/aU10uLsT | Back & Hamstrings |
  43. | Day 4 - 11/10/2017 ~ https://pastebin.com/zez5yQNe | Shoulders & Triceps |
  44. | Day 5 - 11/12/2017 ~ https://pastebin.com/DhimFbPY | Legs |
  45. ----------------------------------------------------------------------------|
  46.  
  47. #nato (does CrossFit cus' CrossFat) (Competes in Spartan Race and has professional trainer)
  48. -----------------------------------------------------|------------------------|
  49. Gay 1 - 11/16/2017 ~ https://pastebin.com/NLJMpewG | Shoulders & Back |
  50. Gay 2 - 11/17/2017 ~ https://pastebin.com/C0VjnaRT | "You're a little bitch"|
  51. -----------------------------------------------------|------------------------|
  52.  
  53. #zippy - Four day bodyweight cycle for LEAN mass
  54. https://pastebin.com/zq4iRdcm
  55.  
  56. CATFACE DUMP!
  57. https://ghostbin.com/paste/e8edy
  58.  
  59. Will work on tidying it up as well as adding it into this Pastebin soon!
  60. ------------------------------------------------------------------------------
  61. FREE WEIGHT LOSS / KEEPING TRIM / MASS GAINING WORKOUT PROGRAMS COMING SOON!
  62.  
  63. (3-Day Cycle) #can be done twice a week to obtain a 6 day cycle
  64. 1: Chest, Triceps, Shoulders | Bench Press
  65. 2: Back, Biceps, Traps | Deadlift
  66. 3: Hamstrings, Quads, Calves | Back Squat
  67. REST |
  68.  
  69. (4-Day Cycle)
  70. 1: Legs and Back | Deadlift
  71. 2: Chest and Bicep | Bench Press
  72. 3: Legs and Core | Back Squat
  73. 4: Shoulders and Tricep | Push Press
  74. REST |
  75.  
  76. (5-Day Cycle)
  77. 1: Legs and Back | Deadlift
  78. 2: Core | Fuck dem abs up boi
  79. REST |
  80. 3: Chest and Bicep | Bench Press
  81. 4: Legs | Back Squat
  82. 5: Shoulders and Triceps | Push Press
  83. REST |
  84.  
  85.  
  86. DIETING AND NUTRITION
  87.  
  88. ~Approved Supplements:
  89. Optimum Nutrition Gold Standard Whey
  90. PE Science Cafe Selections Protein
  91.  
  92. ~Effective Protein Shakes:
  93. Salted Caramel Shake (https://youtu.be/Rj6htl12lN0?t=7m17s)
  94. MR_SNOWMAN'S VERSION
  95. - Two diced Dates caramelized in boiling water for 15 minutes to blend easier
  96. - One frozen banana
  97. - One spoon of honey
  98. - Two scoops of Peanut Butter
  99. - Two scoops of Quest Protein: Salted Caramel
  100. - One scoop of vanilla ice cream (optional)
  101. - Fill with milk
  102. - Ice if you didn't use ice cream
  103.  
  104.  
  105. ~Gaining Weight
  106. Water is key. Consuming a large amount of water in the morning will force you to pee and in a super scientific way empty your stomach so you can intake more food. You will need to consume at least 4,000 calories per day and 100+ grams of protein. The diet is more important than the workouts. I recommend buying a gallon of water and consuming more than one a day. What they say about the dangers of drinking from water gallons is not true. You can dump out the water that was originally in the gallon and refill it if you are that paranoid.
  107.  
  108. WANT BIGGER ARMS? Train your triceps; It makes up 70% of your arm. https://imgur.com/RspYv1C
  109. WANT TO FILL IN THAT SHIRT!? Don't focus on your chest, focus on your back. Having a bulky back is what gives you the "this nigga is jacked" look. You should be training your back with compound movements at least twice a week due to it's significant part in every lift you do. That ranges from bicep curls to even walking.
  110.  
  111. ~Losing Weight
  112. Water is key. A little known fact is that thirst and hunger can often feel similar. Consuming more water a day will often reveal that the feeling of "hunger" was really just thirst. Do not drink soda; It is terribly fattening and unhealthy for you.
  113. YOU DO NOT NEED A GYM MEMBERSHIP TO LOSE WEIGHT. Do not get a gym membership if you're just going to run on a treadmill. Get over your fears and run outside for free. If you are interested in exercising without a gym, you can buy a lightweight medicine ball to get a real sweaty workout at home.
  114.  
  115. ADVICE
  116.  
  117. ~Smith Machines: Do not use unless you are old, injured, or have a vagina. Free bar lifting is tougher, but 100x more effective.
  118.  
  119. Any exercise listed in the Pastebins will be linked here. (I'm well aware some numbers are missing. This is due to me grouping them for a more convenient system. 32)
  120.  
  121. --------------------------------------------------------------------------------------------------------------
  122. Ref#||Exercise Name | YouTube Link | Comments
  123. --------------------------------------------------------------------------------------------------------------
  124. Stretches/Warm-Ups |
  125. | |
  126. (04) Foam Roller Tutorial | https://youtu.be/tu3nnOGAfdA |
  127. (02) Bicycle Machine | https://youtu.be/CVtFq3BmCxQ?t=18s |
  128. ----||-----------------------------|---------------------------------------|----------------------------------
  129. Legs |
  130. | |
  131. (00) Back Squat | https://youtu.be/AvrzgKsRnJ0 |
  132. (00a) Front Squat | https://youtu.be/7zXlyHoDaAE |
  133. (00b) Air Squat | https://youtu.be/C_VtOYc6j5c |
  134. (01) Bulgarian Split Squats | https://youtu.be/fRvP0nxBCRQ?t=3m55s |
  135. (03) Leg Extensions | https://youtu.be/YyvSfVjQeL0?t=1m45s | Raise toes up for better results
  136. (16) Barbell Hip Thrusters | https://youtu.be/fRvP0nxBCRQ?t=6m58s |
  137. (18) Hamstring Curls | https://youtu.be/Ur3SnU6P_Ec?t=10m2s |
  138. (24) Leg Press | https://youtu.be/9vWgSTdkc2A?t=1m41s |
  139. (34) Wall Sit | https://youtu.be/y-wV4Venusw?t=45s |
  140. (35) Walking Lunges | https://youtu.be/L8fvypPrzzs |
  141. ----||-----------------------------|---------------------------------------|----------------------------------
  142. Chest |
  143. | |
  144. (19) Bench Press | https://youtu.be/RREo2BysYS4?t=2m52s |
  145. (20) Incline Bench Press Machine | https://youtu.be/x8vrr8HWhAw?t=50s |
  146. (21) Incline Dumbbell Bench Press | https://youtu.be/ggJycLjz01E?t=1m8s |
  147. (27) L-H Cable Flye | https://youtu.be/WZqDjtHsZmo?t=5m25s |
  148. (27a) H-L Cable Flye | https://youtu.be/hl_qAdHVRhQ?t=59s |
  149. (29) Push-Up / Press-Up | https://youtu.be/IODxDxX7oi4 |
  150. (29a) Wide Push-Up | https://youtu.be/rr6eFNNDQdU?t=46s |
  151. (29b) Diamond Push-Up | https://youtu.be/J0DnG1_S92I?t=1m1s |
  152. ----||-----------------------------|---------------------------------------|----------------------------------
  153. Back |
  154. | |
  155. (15) Deadlift | https://youtu.be/QdTc2Gv52uI?t=55s |
  156. (12) Face Pull | https://youtu.be/HSoHeSjvIdY?t=39s |
  157. (13) Wide Grip Low Row | https://youtu.be/YKAeU55CkVk?t=1m1s |
  158. (17) Close-Grip V-Bar Pulldown | https://youtu.be/EjIETxOawcg?t=1m27s |
  159. (23) Back Extensions | https://youtu.be/ph3pddpKzzw?t=43s |
  160. (25) Bent Over Barbell Row | https://youtu.be/vmHbJ_JmUS4?t=3m14s | Please do overhand
  161. (25a) T-Bar Row | https://youtu.be/KDEl3AmZbVE |
  162. (26) Wide-Grip Pull-Ups | https://youtu.be/AehDqg6GGWQ |
  163. (26a) Banded Pull-Ups | https://youtu.be/KOh1AaGsaj8?t=1m10s |
  164. ----||-----------------------------|---------------------------------------|----------------------------------
  165. Biceps |
  166. | |
  167. (22) Straight Bar Cable Curls | https://youtu.be/840rgLSw-84?t=1m3s |
  168. (30) Preacher Curls | https://youtu.be/fIWP-FRFNU0?t=1m10s |
  169. (31) Barbiebell Curls | https://youtu.be/XZ4uBdekQqA?t=20s |
  170. (26b) Underarm Pull-Ups | https://youtu.be/c8G0_NEJ-yA?t=2m3s |
  171. ----||-----------------------------|---------------------------------------|----------------------------------
  172. Shoulders |
  173. | |
  174. (05) Dumbbell Shoulder Press | https://youtu.be/nHboL27_Sn0?t=1m9s |
  175. (06) Barbiebell Raises | https://youtu.be/6hh7f5XQ_G8?t=10m47s |
  176. (07) 1a Dumbbell Lateral Raises | https://youtu.be/ER5GRjqdP1o |
  177. (08) Overhead Press | https://youtu.be/0fOPh9g0TIQ?t=1m46s |
  178. (09) Front Plate Raises | https://youtu.be/hFo-LIkCozU?t=11s |
  179. (11) Weighted Y's | https://youtu.be/LBcBndm1As4 |
  180. (11a) Weighted W's | https://youtu.be/hXjsOowQjUw?t=1m21s |
  181. (33) Hand Stand Push-Ups | https://youtu.be/_z6JgP219T8 |
  182. ----||-----------------------------|---------------------------------------|----------------------------------
  183. Triceps |
  184. | |
  185. (10) V-Bar Cable Extensions | https://youtu.be/2-LAMcpzODU?t=50s |
  186. (10a) Overhead Cable Extensions | https://youtu.be/EnLcqR7pMRA?t=7s |
  187. (14) Bench Dips | https://youtu.be/c3ZGl4pAwZ4?t=52s |
  188. ----||-----------------------------|---------------------------------------|----------------------------------
  189. Abs
  190. (28) Lat Pull-Over 1 | https://youtu.be/U-1tKPVUAr8?t=47s | Default Position
  191. (28a) Lat Pull-Over 2 | https://youtu.be/xY9hec7xCXQ | With Crunch
  192. (28b) Lat Pull-Over 3 | https://youtu.be/tpLnfSQJ0gg?t=58s | Off bench
  193. (32) Leg Hold | https://youtu.be/SJK4eWKrHTo |
  194. (36) Side Plank | https://youtu.be/NXr4Fw8q60o?t=38s |
  195. (36a) Plank | https://youtu.be/pSHjTRCQxIw?t=38s |
  196. ----||-----------------------------|---------------------------------------|-----------------------------------
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