Malkavian Raven

Regimen has been posted. Each day works different groups of muscles, but you will still need give a day of rest every couple of days to give the muscle fibers a chance to relax & build. Throw in a routine jog and/or cycling, you should be able to build mass and keep your endurance up. As you build muscle, your body will need more fuel to burn -- so eating will not be a problem. Words of advice, just do what you can. Don't think you have to do the entire daily workout, at times even I don't do the full workout. Stay hydrated. And lastly, know your limitations when it comes to weight resistance. A good measure is to check what your maximum weight is for each exercise, then use 60% of that number. If 60% becomes difficult, try dropping 10% until the workout feels comfortable, but still challenging. ~ Malkavian Raven

-- DAY ONE -- SHOULDERS: Barbell Shoulder Presses (3 sets of 4-6 reps), One-Arm Side Laterals (3 sets of 12 reps), Front Plate Raises (3 sets of 12 reps w/ 3 second hold at top), Lying Rear Delt Raises (3 sets of 15 reps) BACK: Bent Over Barbell Row (3 sets of 6-8 reps), Seated Cable Rows (3 sets of 8-12 reps), V-Bar Pulldowns (3 sets of 12 reps), Barbell Shrugs (3 sets of 6-8 reps), Back Extensions (3 sets of 12 reps) CHEST: Barbell Incline Bench Press - Medium Grip (3 sets of 4-6 reps), Incline Dumbbell Presses (3 sets of 8 reps), Incline Dumbbell Flyes (3 sets of 8-12 reps), Stalled Pushups (3 sets of 12 reps, the lowering portion should take 5-10 seconds) CORE: Cable Crunches (1 set of 30 seconds + 15 seconds rest), Side Bends (1 set of 30 seconds + 15 seconds rest), Crunches (3 sets of 10-15 reps), Reverse Crunches (3 sets of 10-15 reps) ARMS: Close-Grip Bench Press (3 sets of 4-6 reps), Cable Rope Overhead Triceps Extensions (2 sets of 8-12 reps), Triceps Pushdowns (2 sets of 15 reps), Barbell Curl (3 sets of 4-6 reps), Alternating Dumbbell Curls (2 sets of 8-12 reps), Straight Bar Cable Curls (3 sets of 15 reps), Palm Down Barbell Wrist Curls Over Bench (5 sets of 25 reps) LEGS: Barbell Full Squats (4 sets of 4-6 reps), Dumbbell Lunges (4 sets of 12 reps each leg), Leg Presses (3 sets of 12-15 reps), Lying Leg Curls (3 sets of 12 reps), Leg Extensions (3 sets of 20 reps), Standing Calf Raises (4 sets of 12 reps) -- DAY TWO -- SHOULDERS: Seated Side Lateral Raises (3 sets of 8-12 reps), Pushups (3 sets of 4-6 reps), Reverse Flyes (3 sets of 12 reps), Standing Side Lateral Raises (3 sets of 15 reps) BACK: Bent Over Two-Dumbbell Row (3 sets of 8-12 reps), Reverse Grip Bent-Over Rows (3 sets of 6-8 reps), Close-Grip Front Lat Pulldowns (3 sets of 12 reps), Dumbbell Shrug (3 sets of 8-12 reps), Stiff Leg Barbell Good Mornings (3 sets of 12-15 reps) CHEST: Barbell Bench Press - Medium Grip (3 sets of 4-6 reps), Dumbbell Bench Press (3 sets of 8 reps), Dumbbell Flyes (3 sets of 8-12 reps), Stalled Pushups (3 sets of 12 reps, the lowering portion should take 5-10 seconds) CORE: Barbell Twists (1 set of 30 seconds + 15 seconds rest), Air Bike Crunches (1 set of 30 seconds + 15 seconds rest), Hands Over Head Crunches (1 set of 30 Seconds + 15 seconds rest), Lying Leg Raises (1 set of 30 seconds + 15 seconds rest) ARMS: Bench Dips (3 sets of 6-8 reps), Skull crushers (2 sets of 8-12 reps), One Arm Triceps Extension (2 sets of 12 reps), Incline Dumbbell Curls (3 sets of 6-8 reps), Barbell Curl Lying Against An Incline (2 sets of 8-12 reps), Lying Cable Curls (3 sets of 15 reps), Cable Wrist Curl (5 sets of 50 reps) LEGS: Barbell Deadlifts (4 sets of 4-6 reps), Dumbbell Rear Lunges (4 sets of 15 reps), Hack Squats (3 sets of 8-12 reps), Seated Leg Curls (3 sets of 8-12 reps), Leg Extensions (3 sets of 15 reps), Seated Calf Raises (4 sets of 20 reps) -- DAY THREE -- SHOULDERS: Seated Bent-Over Rear Delt Raises (3 sets of 8-12 reps), Dumbbell Shoulder Presses (3 sets of 4-6 reps), Standing Low-Pulley Deltoid Raises (3 sets of 8-12 reps), Barbell Rear Delt Row (3 serts of 12 reps) BACK: Wide-Grip Lat Pulldown (3 sets of 8-12 reps), Underhand Cable Pulldowns (3 sets of 8 reps), Bent Over Two-Dumbbell Row w/ Palms In (3 sets of 12 reps), Barbell Shrug Behind The Back (3 sets of 12 reps), Stiff-Legged Barbell Deadlift (3 sets of 8 reps) CHEST: Decline Barbell Bench Press (3 sets of 4-6 reps), Decline Dumbbell Bench Presses (3 sets of 8 reps), Decline Dumbbell Flyes (3 sets of 8-12 reps), Stalled Pushups (3 sets of 12 reps, the lowering portion should take 5-10 seconds) CORE: Frog Sit-Ups (1 set of 30 seconds + 15 seconds rest), Jackknife Sit-Ups (1 set of 30 seconds + 15 seconds rest), Oblique Crunches (1 set of 30 seconds + 15 seconds rest), Reverse Crunches (3 sets of 10-15 reps) ARMS: EZ-Bar Curls (3 sets of 6-8 reps), Cable Hammer Curls (3 sets of 12 reps), Concentration Curls (3 sets of 15 reps), Machine Dips (3 sets of 6-8 reps), Decline Dumbbell Triceps Extensions (3 sets of 15 reps), Kneeling Cable Concentration Triceps Extensions (3 sets of 15 reps), Palms Up Barbell Wrist Curls Over Bench (5 sets of 25 reps) LEGS: Leg Presses (4 sets of 4-6 reps), Romanian Deadlifts (4 sets of 8 reps), Dumbbell Step Ups (4 sets of 15 reps each leg), Leg Extensions (3 sets of 12 reps), Thigh Abductors (3 sets of 12 reps), Thigh Adductors (3 sets of 12 reps), Standing Barbell Calf Raises (4 sets of 12-15 reps) -- DAY FOUR -- SHOULDERS: Arnold Dumbbell Presses (3 sets of 6-8 reps), Bent Over Low-Pulley Side Laterals (3 sets of 12 reps), Lying One-Arm Lateral Raises (3 sets of 10 reps), Front Dumbbell Raises (3 sets of 12 reps) BACK: Full Range-Of-Motion Lat Pulldowns (3 sets of 8-12 reps), Close-Grip Front Lat Pulldown (3 sets of 12 reps), One-Arm Dumbbell Row (3 sets of 8-12 reps), Upright Barbell Row (3 sets of 8-12 reps), Back Extensions (3 sets of 8 reps) CHEST: Barbell Bench Press - Medium Grip (3 sets of 4-6 reps), Barbell Incline Bench Press - Medium Grip (3 sets of 4-6 reps), Decline Barbell Bench Press (3 sets of 4-6 reps), Dips - Chest Version (3 sets of 8-12 reps) CORE: Russian Twist (1 set of 30 seconds + 15 seconds rest), Ab Crunch Machine (1 set of 30 seconds + 15 seconds rest), Side Bends (1 set of 30 seconds + 15 seconds rest), Crunch - Legs On Exercise Ball (1 set of 30 seconds + 15 seconds rest) ARMS: Close Grip Standing Barbell Curls (3 sets of 6-8 reps), Cross Body Hammer Curls (3 sets of 12 reps), Machine Preacher Curls (2 sets of 15 reps), Decline EZ-Bar Triceps Extensions (3 sets of 6-8 reps), Low Cable Triceps Extensions (3 sets of 8-12 reps), Reverse Grip Triceps Pushdown (3 sets of 15 reps), Plate Pinch (5 sets of 50 reps) LEGS: Front Barbell Squats (4 sets of 8-12 reps), Barbell Lunges (4 sets of 20 reps each leg), Leg Presses (3 sets of 15-20 reps), Lying Leg Curls (3 sets of 15 reps), Leg Extensions (3 sets of 10 reps), Seated Calf Raises (4 sets of 20 reps) -- DAY FIVE -- SHOULDERS: One-Arm Side Laterals (3 sets of 8 reps w/ 3 second hold at top), Standing Military Presses (3 sets of 6-8 reps), Reverse Flyes (3 sets of 12 reps), Side Lateral Raises (3 sets of 15 reps) BACK: Bent Over Barbell Rows (3 sets of 8 reps), V-Bar Pulldown (3 sets of 8 reps), One-Arm Dumbbell Rows (3 sets of 8-12 reps), Wide-Grip Lat Pulldown (3 sets of 8-12 reps), Barbell Shrug Behind The Back (3 sets of 8-12 reps), Stiff Leg Barbell Good Mornings (3 sets of 8 reps) CHEST: Incline Dumbbell Presses (3 sets of 8-12 reps), Decline Dumbbell Bench Presses (3 sets of 8-12 reps), Dumbbell Bench Presses (3 sets of 8-12 reps), Dips - Chest Version (3 sets of 8-12 reps) CORE: Decline Crunch (1 set of 30 seconds + 15 seconds rest), Dumbbell Side Bend (1 set of 30 seconds + 15 seconds rest), Exercise Ball Crunch (1 set of 30 seconds + 15 seconds rest), Flat Bench Leg Pull-In (1 set of 30 seconds + 15 seconds rest) ARMS: Barbell Curls (3 sets of 4-6 reps), Close Grip Bench Press (3 sets of 4-6 reps), Incline Dumbbell Curls (2 sets of 8-12 reps), Lying Triceps Extensions (2 sets of 8-12 reps), Machine Preacher Curls (2 sets of 15-20 reps), Reverse Grip Triceps Pushdowns (2 sets of 15-20 reps), Seated Palms Up Barbell Wrist Curls (2 sets of 50 reps), Seated Palms Down Barbell Wrist Curls (2 sets of 50 reps) LEGS: Hack Squats (3 sets of 4-6 reps), Romanian Deadlifts (3 sets of 8 reps), Dumbbell Lunges (4 sets of 25 reps each leg), Leg Extensions (3 sets of 20 reps), Seated Leg Curls (3 sets of 15 reps), Calf Press On Leg Press Machines (3 sets of 12 reps)

A simpler question would be, which areas are you wanting to build mass in? ~ Malkavian Raven

Crazy is the new "normal". ~ Malkavian Raven

Great! As I said, it seems kind of crazy to think that brushing debris off our skin can help you lose weight & feel better -- so, any kind of feedback you can provide would be appreciated. You know, so people don't think that I am crazy. ~ Malkavian Raven

Like the old nickelodeon's, only with dollars -- Dollarodeon? And why stop in Baltimore? Maybe one of these millionaires will listen and start up a small chain of them. ~ Malkavian Raven

Here's the original article I read: http://www.naturalnews.com/033194_skin_brushing_detoxification.html

That's what I thought when I read about it the first time, but it helps on several levels. The key ones being, #1) it keeps your pores open and allows them to cleanse your body quicker. #2) It actually helps with fatigue, because the toxins are getting out much quicker, they aren't there to make you so mentally & physically tired. I'll see if I can't find you an article and post it. ~ Malkavian Raven

There are a few "tricks" I use to help me. The first is fairly common, in that I drink a lot of water every day. No less than 64-ounces each day. The second is eating all-natural foods without processed sugars, etc. The best places to shop for all-natural foods are Meijer & Kroger as they have their all-natural sections. I really love the smoothies you can get by Bolthouse Farms. You want to beef up, try drinking the Green Goodness brand. You want to eat less, drink 8-ounces about 10-minutes before each meal. The third trick I use, and it sounds completely nuts -- dry-skin brushing (exfoliating). Get you a shower brush, and scrub your skin down before you get into the shower. Arms, legs, chest, stomach and back. Again, it seems weird, but it does work as long as you stick with it. The human skin is nothing more than a sponge and your pores are always getting blocked by oils and other toxins. Dry-skin brushing before you shower, you will notice the difference in your skin when you step into the shower and lather up. The last two tips I can give you are: during the warmer months, workout outside in the heat as opposed to inside an air-conditioned space. Lastly, treadmills & stationary bikes -- forget about it. You'll build more muscle and lose more weight if you actually go out and feel the resistance of the road. I bicycle 60-miles a week and run 20, not jog. I currently 5'10", weigh 240-lbs, with 12% body fat. I keep going at this rate, I won't have a neck before too long. ~ Malkavian Raven

I try to stay out of the movie theatres, movies are an utter disappointment to me anymore. A co-worker of mine talked me into going and seeing the Avengers movie... I told him owes me $10. That's $7.50 for the movie, $2.50 for pain & suffering. ~ Malkavian Raven

I no longer watch wrestling; I couldn't stomach WWE's Cena or TNA's Christian any longer. The good days of wrestling are gone. You no longer need to be physically active to be a wrestler, you just have to be able to talk at length.

I used to really be a WWF/E fan until Bret Hart jumped ship to WCW; then when he retired, I lost all interest in the entertainment aspect of it. The Randy Orton "legend killer" angle was great but started to get overplayed. Every memory I have of wrestling is Bret Hart related, or one of those other Dungeon boys (Dean Milenko, Brian Pillaman, Owen Hart, Jim Neidhart, Davey Boy Smith, etc.)... Classic Bret Hart matches... vs. Hulk Hogan, vs. Razor Ramon (Scott Hall), vs. Lex Luger, vs. Yokozuna, vs. Owen Hart, vs. Davey Boy Smith, vs. Sting. I've since tried to get back into the mix of wrestling, but it's just lost it's "spark" these days. (It's either that or I've seen it so much, I know how the story lines are going to go before they happen.) <Same way with movies... nothing surprises me... I usually have the ending figured out 10 minutes into the movie.>

A family of Ravens fan, right in the heart of Colts territory. <Rushville, IN> I've been there from Day 1, the wife & kids are going on their 6th year on the bandwagon <except Trent, he's only 4> but he like me has been there since Day 1 <his day 1>. Every gameday, we sport our jersey's all over Indiana right up till kick-off. If you're ever in Central Indiana, just look for the pack (#52, #20, #86, #23 and #5) walking hand-in-hand-in-hand-in-hand-in-hand. We've been fortunate enough to find a few other Ravens fans close to home, one of which works at the local grocery <who is a Baltimore native> who moved here with her husband. Her name is Denise and her husband's name is Tom. <Don't think they'd like me giving out there last name> But yeah, you see us around, give us a holler -- we'll hook you up with a place to watch the game.