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I would love to know sfw's routine

P

parsifal09

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I have not always gotten along with sfw,but from all the pictures I've seen from various im members, sfw has the best physique of anyone in here,or very close to it

i'm sure genetics play a part, but I'd love to know his workout routine

I can't be the only one

Have to give him the respect he deserves as far as actually living the life, and backing it up with photos

I think he's a lil shy though,so I made this thread

Diet would be nice too
 
????

i wanna know his routine.

and unlike most here,he seems to know what he's doing
 
LOL, your routine doesn't mean shit without the proper diet and supplements.
Just because something works for one person doesn't mean its going to work for you.
Using arms for example, some guys go 6-8 reps, others like 15+.
Its all about what your boy OSL said. Experiment, document, and find what works best for you.
 
parsifal09 said:
pretty sure I asked for his diet too
Click to expand...

High protein, high fat.

half dozen whole eggs, 8 oz of chopped turkey, veggies, some seeds, coffee, vitamins.

Or ill have tuna in oil, or whole chicken etc

I stopped eating red meat. I no longer eat pork products either.

Typical meal - YouTube

I'll get more into my training later, its complicated and dont want to give a rush answer.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
When i say i eat clean, i mean very little processed foods. Everything i eat, i know exactly whats going in. If you ever read the ingredients on your boxed/packaged foods, its rediculous.

Probably the worse thing im putting into my body, is table sugar preworkout. I may remove that and just go with fruit. I have so many frozen bags of it now.

I train 5-6 days a week, 2 hrs. Mostly compounds, followed by calisthenics or a BB routine, with some iso stuff. I try to hit each muscle once for hypertrophy each week. But indirectly, with squats and deads, lunges, push presses, etc, im hitting each group multiple times a week.

For instance today i plan on doing skull crushers around the 140 mark, 8 reps, 3-4 sets.

Then ill do cable pushdown, the rack, 20 or so reps x 5

Then weighted dips, using maybe a 45 with a narrow grip. or close grip smith.

Followed by sets of pushups.


Anyway, gears...and so forth.
 
SFW said:
When i say i eat clean, i mean very little processed foods. Everything i eat, i know exactly whats going in. If you ever read the ingredients on your boxed/packaged foods, its rediculous.

Probably the worse thing im putting into my body, is table sugar preworkout. I may remove that and just go with fruit. I have so many frozen bags of it now.

I train 5-6 days a week, 2 hrs. Mostly compounds, followed by calisthenics or a BB routine, with some iso stuff. I try to hit each muscle once for hypertrophy each week. But indirectly, with squats and deads, lunges, push presses, etc, im hitting each group multiple times a week.

For instance today i plan on doing skull crushers around the 140 mark, 8 reps, 3-4 sets.

Then ill do cable pushdown, the rack, 20 or so reps x 5

Then weighted dips, using maybe a 45 with a narrow grip. or close grip smith.

Followed by sets of pushups.


Anyway, gears...and so forth.
Click to expand...

Do you recommend muscle tech?
 
pics?

:daydream:
 
click on the youtube video and it will tell you what the username is.

GICH!
 
SFW sfws?

He should at least be 230 then










NB!
 
Diet sounds Paleo-based :thumb:
 
:clapping: You must spread some Reputation around before giving it to SFW again.
 
Paleo is the real deal :thumb:
 
The thing is,

Everyone here knows (should know) all the basic movements for hypertrophy. There are no "secret" exercises that the top 5 at the Olympia are doing that no one else is doing. And everyone here should know enough about aas to put together a decent, safe cycle for quality mass and strength.

So what is it? What is SFW doing that NO ONE else here is doing? Nothing. He has put in years and years and years of consistency. Perfect diets, perfect training... The monotony alone I think is what scares most off.

People at my work ask me all the time why I eat the same meal, over and over, no variety. I tell them that's what I am going to be successful at this. Because I'm willing to put in the work over a long period of time. Too many people live in a world of instant gratification.

When people ask me what I think Phil Heaths arm routine is, I tell them.. The same as everyone else.
 
hhmmm found a guy on you tube posing quads after he pulls up his jean shorts, Heavy is that you?????
 
parsifal09 said:
I have not always gotten along with sfw,but from all the pictures I've seen from various im members, sfw has the best physique of anyone in here,or very close to it

i'm sure genetics play a part, but I'd love to know his workout routine

I can't be the only one

Have to give him the respect he deserves as far as actually living the life, and backing it up with photos

I think he's a lil shy though,so I made this thread

Diet would be nice too
Click to expand...

huh...i'm jealous
 
SFW looking sick bro!

theres a few people (reps) on here who judging by avi or pics talk the talk but dont seem to walk the walk, ur looking good tho (no homo)

how long have you been training?
 
SFW said:
I dont lift. Just powerwalking in my J'orts on occasion.
Click to expand...

get the fuck out i dont even know what j orts are but real talk how long u been lifting?
 
bigbenj said:
LOL, your routine doesn't mean shit without the proper diet and supplements.
Just because something works for one person doesn't mean its going to work for you.
Using arms for example, some guys go 6-8 reps, others like 15+.
Its all about what your boy OSL said. Experiment, document, and find what works best for you.
Click to expand...

hammer.....nail.....head...BOOM
 
SFW, what do you do for pre and post workout nutrition? Just wondering because I decided to start a keto diet. I know paleo and keto aren't the same but similar I'd say. Do you just have protein/fat pre and protein/fat post?
 
im not sfw, but im no keto now

i can te;l u from my experience, u should consume carbs before your workout


if i dont, I feel tired
 
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