George Spellwin is the MAN!!!

[Buld0g]

First off thanks for all the congrats you guys have been e-mailing on my write up. George Spellwin is a great man and I hope that the rest of you could some day have the opportunity to meet him just like I did. The write up looks great and I can assure all of you that the information in the article is not sugar coated in the least bit. I listed every thing from my experiences with steroids, to what music I listen to while I train. For those of you who haven't read it yet just click here --- > http://boards.elitefitness.com/forum/announcement.php?forumid=36

The only typo that I notice is that I do not train shoulders twice a week. Here is how I break it down...

WEIGHT TRAINING

Here is my weekly schedule.

Day 1

AM: 30 minutes of cardio
PM: Biceps & triceps

Day 2

PM: Shoulders, calves, & lower abdominal region
followed by 30 minutes of cardio

Day 3

AM: 30 minutes of cardio
PM: Chest & upper abdominal region
followed by 30 minutes of cardio

Day 4

AM: 30 minutes of cardio
PM: Back & lower abdominal region

Day 5

PM: Legs (Quads, hamstrings, and calves)
followed by 30 minutes of cardio

Day 6

OFF

After days 1-6 are completed begin with day 1 again.

Thanks again everyone!

 

[gymtime]

Very cool write up man. Just starting on cutting today after a couple months of bulking. Seeing your workout and diet was a big help.

One quick question for you, well two kind of. What are the benefits of doing cardio directly after lifting? Also, is it possible to do too much cardio while cutting, assuming sound diet and lifting routine?

Thanks bro!

 

[NinjaX]

the buldog is the m to the fucking mofo

 

[SAF]

Yo Rich, lookin good bro! What are your plans for the winter? They better be something slick and effective because if you plan on competing with me, you'll need much more than a plan. Might I suggest some fancy prayers you can say at bedtime?

HAHA, just kidding bro! Yo, how often do you go clubbing at SF? We should meet up there and shoot the shit, dance, and come home 3 PM the next day. I like to call those 'Sloppy Sundays', hehehe

catch ya later,

Raf (aka SAF)

 

[Buld0g]

We should meet up there and shoot the shit, dance, and come home 3 PM the next day.

No doubt bro. The next time you go down to SF or Exit just holler at me. Two cranked mother fuckers like us would break a lot of necks walking through the clubs shirt less I haven't been down there in a while but I 'm due for another 'Sloppy Sunday' my self. Hey send me some current pics if you get a chance. The only pictures that I've seen of you where the two you posted a while back. It's hard to tell what you look like from only two pics.

PS. You may look bigger then me but its real easy to fill out when your only 5'6" tall. Maybe if you do GH you'll grow a little and then we can see who's bigger. JK bro...keep up the good work. Maintaining the best physique on elite fitness should be your motivation to train hard.

Later

 

[TallChinese]

Interesting writeup! It must feel special to be the centrefold boy Buldog!

Vanity time again.. ahmmm.... I think you should write to the fitness magazines/mail-order houses and ask them to hire you as their model... make some real money for god's sakes!... fame is fun but when fame turns into cash.. it feels better!

Or maybe I can sign you up... and SAF as well... and a few other hunks on here... Chippendales can go home!

Vanity vanity vanity hehehehehe