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-- Working Out Thread Part II
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ATTN Miss Bliss


Day 1:

5 sets of 15 reps of incline db flies
5 sets of 15 reps of seated rows
5 sets of 15 reps of flat bench dumbell press
5 sets of 15 reps of lat pull downs
5 sets of 15 reps of squats
5 sets of 15 reps of bent over reverse db flies
5 sets of 15 reps of hamstring curls (seated leg curls)
5 sets of 12 reps of Kneeling rope crunches

Day 2:

5 sets of 15 reps db bicep curls
5 sets of 15 reps tricep rope pull downs
5 sets of 15 reps lateral db shoulder raises
5 sets of 15 reps db bicep curls
5 sets of 15 reps tricep rope pulldowns
5 sets of 15 reps machine shoulder press
5 sets of 15 reps of Kneeling rope crunches

Day 3 1 hour of Cardio
Running: 900 cal an hour
Jogging: 400 cal an hour
Swimming: 700 cal an hour
5 sets of 15 reps of cable crunches


Day 4: Chest, back, legs work out
Sat: Cardio
Sun: Rest

week 2, exact same but mon & Fri are now the bicep and its only 1 chest day that week...etc...continued ad infinitum.



diet...dont eat so much

if you want to be healthy about it though i suggest buying a bottle of Flax Seed Oil from your nearest health food supplier and drinking a tablespoon of that and eating 2 eggs for breakfast. Eat a piece of fruit first. It helps your body transport fat and get it out.

for lunch a sandwich on toasted bread if you can. Toasting lowers the insulin spike you get from trying to digest complex carbs. a light snack of veggies round 3 o clock and then dinner...just something healthy. Maybe a chicken breast with some stirfry, or a 50/50 pasta/meat thing...keep it light and protein heavy. Fish is AWESOME for protein. Your goal is to lose weight so all of these portions should be fine. Maybe half a chicken breast. Youre gonna be hungry for a week then get used to it hehe.

uhm...other than that...its about busting your ass in the gym. 5x15 should be a struggle on last 2 sets. find a good weight that lets you do it and just get that steady burn going....

Aight.. so maybe this is stupid, but can someone check if these execises are correct? And maybe even complement the ones I can't find? (I think I know what some are by Masonious's explanation)

quote:

Originally posted by Orbax ATTN Miss Bliss

wow it's not that I'd have a problem doing all that... I'm good with busting my ass and self-control and shit. But I think 5 x 15 is a little much to start... I think I'll start off at 3 x 15 and then work up to 4, then 5 in a few weeks.

And I like to do cardio and weights the same day... cardio just makes me feel good and healthy if I do it every time I go to the gym. Maybe on weight days I will do like 25 mins of cardio first just to feel like I broke a sweat and then some weights...

and what do you mean by this...

quote:

Originally posted by Orbax week 2, exact same but mon & Fri are now the bicep and its only 1 chest day that week...etc...continued ad infinitum.

Incline DB press and Flat are switched the incline means you are partially upright.

Bent over reverse db fly





Crunches (crunch with hips upturned like your humping and complte the crunch)





AssMaster (fully extend leg as far as you can behind you there should be a machine like this)






tricep ropes (keep hands parted and fullextend arm on return dont let them relax and bend fully at top)





Lateral raises (slow on the down fairly explosive on up, dont want to pull anything

quote:

Originally posted by Miss Bliss wow it's not that I'd have a problem doing all that... I'm good with busting my ass and self-control and shit. But I think 5 x 15 is a little much to start... I think I'll start off at 3 x 15 and then work up to 4, then 5 in a few weeks. And I like to do cardio and weights the same day... cardio just makes me feel good and healthy if I do it every time I go to the gym. Maybe on weight days I will do like 25 mins of cardio first just to feel like I broke a sweat and then some weights... and what do you mean by this...

the point is lowering the weight to a point you can do that dont wait any longer than 1 minute between sets.


and mainly ignore that last line hehe. its for a 3x a week set where monday is the start of the week. 1-2-1 the first week 2-1-2 the second...but thats when you drop to 2 routines so yeah disregard that.

and cardio is fine to do on same day just make sure youre also devoting a day to it on off days!

Nabistai, you got it perfectly man, and Orb filled in those things for which you couldn't find pictures.

oookay going to try to be good starting tomorrow... good luck everyone ... these should be some hungry painful bad-mood days for me woohoo can't wait...

hey now, it makes you feel awesome Lose your addictions Get fabulous baby

For skinny peeps startin just like me!


DB press
1x 15 warmup
3x12

Seated rows
1x15 warmup
3x12

Machine fly
3x12

lat pulldowns
3x12

standing bent over reverse db flies
3x10

abs- hanging leg raises and kneeling rope crunches and side bends.

----------------
15 minute cardio warmup

Squats
1x15 warmup
3x12

seated calf raises
1x15 warmup
5x12

hamstring curls (DO THIS CAREFULLY easiest muscle to tear evar!!!)
1x15 warmup
3x12

Leg press machine
3x12

standing calf raises
5x12

Jasons assmaster thigh presses
3x15

same ab routine.

---------------------

15 minute cardio warmup

shoulder press
1x15 warmup
3x10

tricep rope pull down
1x15 warmup
3x12

bicep curls
1x15 warmup
3x10

one arm at a time shoulder lateral raises with dbs
3x12

rope pulldowns
3x12

hammer curls
3x10

abs same work out.


thatll give you three days of work outs...so 1 week of working out and just redo the cycle.

now focus on finding the right weight for all this that you can just barely finish the entire exercise with the weights...and remember you have an entire other cept in about 15 minutes after your first exercise choose weight appropriately for the long hard burn. This usually means going lighter than you think, but test it out. Make sure you arent being a bitch about it. You should be sweating and swearing in your mind and stuff. This isnt easy but those longer sets of 12-15 instead of 8-10 will throw you into a good setup.

on your off days do 45 minutes of cardio at least.

other than that....go for it main thing is trying hard and not eating junk food and snacks and trying hard at this. Even if you dont feel like working out or are sore or whatever your excuse is, go in for at least 1 exercise. once your there youll do a whole routine hehe. just tell yourself "im goin in for abs hten coming home" then get your ass to the gym. and even if thats all you do its still worth it.

Well I was pretty good today... ate healthy stuff, and not a lot. Did weights like you said, Orbax, and 30 mins of cardio. It fucking hurt! I was surprised at how little weight I could do when I was doing 5 sets of 15... like less than 1/2 of the weight I could do when I was doing 2x15 before. I hope this works better than that. Tomorrow I will be good too... it's not that hard I guess, except I'm really hungry right now. Masonious, thanks for your help too, Orbax and Mason are like the super bro duo, jeez... These kids are HARDCORE, why are people like this single? I'd give ya both a big slap on the ass if I weren't on the east coast...

*blush*

glad you had fun sall about the low weights and how much you can make them work for you take some Ibuprofen and tea so tomorrow isnt hell

what are your tips for those of us with nothing but the great outdoors available as there is no gym within practical reach?

situps, push ups and running are the only thing coming to mind. used to be good with the first and third, but being abusively heavy for my strength (or abusively weak for my weight, perhaps), push ups were always an excercise i hated.

currently near 6 feet tall (havent measured in a while, so thats an estimate), somewhere at 190lbs. i eat everything. looking to get some muscle. i everyone says i look great atm, so i don't really want to lose weight, or mass i guess would be the more apropriate term. used to be constant player of sports; soccer, volleyball and basketball. stopped doing it though, and it's gotten to a point that a 2 hour nonstop game of volleyball on friday made me wake up a bit sore on saturday. i did fucking move all over, but still, made me feel so shitty that it made my body hurt. heh.

i got loads of time. just have to start getting off my ass.

its gonna be hard to maintain mass with that. It makes for pretty miserable work outs but sprint and interval training (run a 400, jog for 200, run a 400, etc...) are gonna bulk up thighs. For upper body: find something you can do wide grip chinups on and do those like mad.

Do hikes with a pack full of water on and dump water out at top

walk up steep hils with straight legs only using calves to propel you

pushups with weight, situps with weight.

I bet you could do lateral raises with milk jugs

also, try spending an hour or so flexing as hard as you can in a mirror. Press against your palm and flex that bicep. I guarantee itll be one of the hardest things youve ever done. QUITE a work out!

quote:

Originally posted by Miss Bliss Orbax and Mason are like the super bro duo, jeez... These kids are HARDCORE

+1 Great, helpfull dudes

quote:

Originally posted by Miss Bliss why are people like this single? I'd give ya both a big slap on the ass if I weren't on the east coast...

Euhm.. -1

seeing if they allow remote linking:

hey, to guys who do squats...whats your opinions on a Full Squat versus normal 90 degree squat...also do you like front squats? ive heard good things from 1 of my friends but would like consensus. Thanks dudes!

quote:

Originally posted by Orbax hey, to guys who do squats...whats your opinions on a Full Squat versus normal 90 degree squat...also do you like front squats? ive heard good things from 1 of my friends but would like consensus. Thanks dudes!

squat talk eh?

hmmm...well i've done both before...mainly regular squats, but i'm do front ones at home so it wasn't as dangerous without a cage hehehe

i personally have a lot of problems with regular squat because i have long legs and i'm not very flexible...so for that reason i've always kinda done the 90 degree version out of necessity. it still has worked pretty good for me, but i don't really know how it would compare...

as for front squat...it puts a lot more emphasis on the quads whereas regular squat puts emphasis on the total leg of course, but a lot of ass involved. so its good for targeting quads if that's a problem area or you want something else to work them...

Workout today:

ran to gym. I re-measured and Im pretty sure its 2.5 miles there. 3 massive hills though. One rolly ass terrain hehe kicks my butt every time!

Flat Barbell Bench:
1x15 35
4x12 135

Close grip seated rows
1x15 90
3x12 120
1x12 135

Incline DB flies:
4x12 40s

Tbar rows (First time! so weights are a lil weird lol):
2x12 1- 45as I got form down
1x12 45 and a 25
2x12 2- 45s or was it 3 with the 2 45s...cant remember

Kneeling rope crunches:
1x25 120lbs
1x25 130
1x12 150
1x12 120

Ran back home

drank 24 oz of soymilk with 1.5 scoops of protein in it!

Feel good!

my breakfast was 1 tortilla with 2 eggs, half an avacado, half a tomato, 2 slices of deli ham, 2 slices of cheese.

i feel really really good. havent run in a while so im all euphoric hehe

2 slices of pepperjack cheese,2 slices of ham,half a large onion, shredded cheese, half an avacado, half a large tomato, more shredded cheese, 3 eggs, more cheese, a turkey breast, more cheese.

Seasonings: Dill, pepper, garlic salt, salt, olive oil


mmmmmmmmmmmmm


gonna take me like 2 horus to eat but oh well

That doesn't sound like much at all. For breakfast I eat four scrambled eggs, 4 good meaty chuncks of bacon rashes, perhaps some onion, with two slices of bread. Either that or two cups of oats with a bannana and milk combined in a blender.

These are some of my fave cheat foods:

Pizza: Once a week I order 2 large pizzas from pizzahut. Only three slices left there tho dammit


and:


and:


I'll post more pics as I eat them!

here is what i'm gonna be eating mmmmmm yummy!!

that's about half a days worth too...

Lol trust me its a solid ass meal. I was full for about 6 hours haha.

Im gonna go buy grape nuts now thanks jason ! haha

people...

lets talk muscle soreness for a second...

so i destroyed my arms last night so of course they are really sore today. anyone have any tips on preventing / reducing muscle soreness the next day? i was thinking like would a heat pad after a workout or something maybe help reduce next day soreness?

thoughts...

quote:

Originally posted by Floorfiller people... lets talk muscle soreness for a second... so i destroyed my arms last night so of course they are really sore today. anyone have any tips on preventing / reducing muscle soreness the next day? i was thinking like would a heat pad after a workout or something maybe help reduce next day soreness? thoughts...

just take a hot shower or go into teh sauna after your workout.. it will sooth your muslces.. go into a light stretch as well.. heavy stretching might cause injury because your muscles are already broken after the workout


muscle soarness is a great sign in knowing that you had an awesome workout

so again my best suggestion is a hot shower or sauna

quote:

Originally posted by Floorfiller people... lets talk muscle soreness for a second... so i destroyed my arms last night so of course they are really sore today. anyone have any tips on preventing / reducing muscle soreness the next day? i was thinking like would a heat pad after a workout or something maybe help reduce next day soreness? thoughts...

buy some L glutamine floorfiller. i have been taking it for a while and it helps me recover from a workout in 2-3 days instead of the usual 3-5. only problem is the powder form tastes like crap no matter what you mix it with.

i was just at musclemag and i went a little nuts with my visa. i bought a nox2 hemodabulator, a no2 hemodabulator, 2x large l-glutamines, pvl pure whey gold 2 protien powder(large size), pinnacle juiced chocolate protien (large size), and a small weider 90% protien powder (small size).

well the weider protien tastes like ass. i dont reccomend it. and has anyone tried these nox2 no2 products?

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