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Right now its lat pulldowns, seated rows (Triangle bar grip), bent over reverse Dumbbell flies. Those are my main ones. Sometimes I do the one armed rows on the bench, but for some reason I dont like them.

like on a chest back day i do

chest

then ill go to lat pulldown and do

1x12 with 105
1x10 with 120
3x10 135
then till failure (less than 5 hehe) with 150

chest

grab 15 lb dbs and do a 15 rep warmup (DB reverse flies)

1x10 20s
1x8 25s
2x8 30s
till failure 35s

then the next time i go in for chest back is

chest

lat pulldowns (my main focus right now)

chest

seated rows

1x15 90
1x10 105
1x10 120
2x10 135
1x till failure 150.

i'm not trying to lose weight. if anything, i'm trying to gain. i want definition...i'm just thin. i want to me more muscular that's all. not TOO much though...not all butch looking. just a little bit.

quote:

Originally posted by Slylee i'm not trying to lose weight. if anything, i'm trying to gain. i want definition...i'm just thin. i want to me more muscular that's all. not TOO much though...not all butch looking. just a little bit.

here. do this. Eat a lot while you do this. Mainly fish and veggies. Throw in some rice for carbs.


Monday:

5 sets of 15 reps of incline db press
5 sets of 15 reps of seated rows
5 sets of 15 reps of flat bench dumbell flies
5 sets of 15 reps of lat pull downs
5 sets of 15 reps of leg press
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 decline bench situps (situps on a decline bench, go back parallel to floor and go up again. That way you never touch ground)

Tuesday Cardio:
Running: 900 cal an hour (about 300 calories a mile)
Jogging: 400 cal an hour (200 cal a mile, but you can go longer jogging)
Swimming: 700 cal an hour (The best cutting)
5 sets of 25 crunches

Wednesday:

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 cable crunches

Thursday 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


Friday: 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.

quote:

Originally posted by Orbax Right now its lat pulldowns, seated rows (Triangle bar grip), bent over reverse Dumbbell flies. Those are my main ones. Sometimes I do the one armed rows on the bench, but for some reason I dont like them. like on a chest back day i do chest then ill go to lat pulldown and do 1x12 with 105 1x10 with 120 3x10 135 then till failure (less than 5 hehe) with 150 chest grab 15 lb dbs and do a 15 rep warmup (DB reverse flies) 1x10 20s 1x8 25s 2x8 30s till failure 35s then the next time i go in for chest back is chest lat pulldowns (my main focus right now) chest seated rows 1x15 90 1x10 105 1x10 120 2x10 135 1x till failure 150.

yeah...lat pulldowns were pissing me off yesterday. i feel like i'm not even working my back ya know...like arms are doing all the work. i really like row exercises, but i want to widen the back which takes pulldowns/ chins.

i don't know lat pulldown just pisses me off hehehe..

I know what you mean. its WAY too easy to turn back exercises into arms exercises. The way I focus on it is not trying to get my hands to my chest...its trying to get my elbows to sides. If you see the difference. You realllly gotta concentrate on letting your arms go almost limp and using your back to flex the elbows in.

quote:

Originally posted by Slylee i'm not trying to lose weight. if anything, i'm trying to gain. i want definition...i'm just thin. i want to me more muscular that's all. not TOO much though...not all butch looking. just a little bit.

i'm not trying to give you a complex or anything, but it could just be that you still have body fat that isn't gonna go away through just exercise.

do you do any kind of weight training now? because if not that will help shape the muscles. instead of focusing on lots of weight like a dude...focus on high reps and slow movements.

other than that...you might just need to change your diet if you aren't as lean as you want to be...

quote:

Originally posted by Orbax I know what you mean. its WAY too easy to turn back exercises into arms exercises. The way I focus on it is not trying to get my hands to my chest...its trying to get my elbows to sides. If you see the difference. You realllly gotta concentrate on letting your arms go almost limp and using your back to flex the elbows in.

yeah i know...maybe i should lower the weight a little and work a little harder on form...

what weight were you doing for lat pulls? Im currently trying to shock my lats into growth thus the high weight but I was finding that 105 lbs could be crazy weight doing an explosive contraction then a 3-4 second relaxation with a 1-2 second pause at the top. Well, i do that with all my weights now, most mags and articles have said its by far the most effective way. instead of quick up quick down no stop using momentum from last motion etc...

Everyone ive ever worked out with has had to drop down to 80% at least of what they were using to do it properly hehe. So many people have terrible form.

Its always kind of cool because half the time im in the gym someone will watch me and come up later and say "Hey man, just wanted to tell you, you have awesome form." always makes me feel nice.

so I can�t just eat pizza and cookies? lol

I DO have a problem with controlling my diet. I�ve always been really skinny and could eat what I want and not gain weight. In a way, that�s bad. I love healthy foods too though, like veggies and fruit and salad...and I�m a big meat eater as well...but I also love my wendys and taco hell!

you won�t give me a complex, don�t worry. you�re probably right. I don�t really do a lot of cardio...maybe 2 times a week I�ll go rollerblading with my mom. I get into it too, we don�t just fart around and talk while we blade, we go fast and hard around this 1 mile track. I usually do 3 miles. And when I�m in the gym, it�s strictly weight training w/ my boyfriend. I do all the exercises he does with free weights and the machines. Every night we do back, or legs, or arms. I even got these cool gloves the other night so I don�t get all those calluses

do the workout i gave you!

and girls are supposed to have a certain % to be healthy. otherwise periods stop and your body gets all fucked up. Just try working out and getting muscles to press through and thin out the fat

quote:

Originally posted by Orbax what weight were you doing for lat pulls? Im currently trying to shock my lats into growth thus the high weight but I was finding that 105 lbs could be crazy weight doing an explosive contraction then a 3-4 second relaxation with a 1-2 second pause at the top. Well, i do that with all my weights now, most mags and articles have said its by far the most effective way. instead of quick up quick down no stop using momentum from last motion etc... Everyone ive ever worked out with has had to drop down to 80% at least of what they were using to do it properly hehe. So many people have terrible form. Its always kind of cool because half the time im in the gym someone will watch me and come up later and say "Hey man, just wanted to tell you, you have awesome form." always makes me feel nice.

on lat pull i usually stay somewhere between 200-210lbs. i've got pretty good form right now, but i should focus on the squeeze maybe a little more ya know...maybe i'll drop 30-40lbs next time and try it again...

wow...thats a lot. There are some big mudda fuggas in the gym and they usually dont hit that hehe. I know youre a big mudda as well. but yeah, try droppin some weight see what happens. also mess around with angles of leaning back a bit so its half pull half row.

quote:

Originally posted by Slylee so I can�t just eat pizza and cookies? lol I DO have a problem with controlling my diet. I�ve always been really skinny and could eat what I want and not gain weight. In a way, that�s bad. I love healthy foods too though, like veggies and fruit and salad...and I�m a big meat eater as well...but I also love my wendys and taco hell! you won�t give me a complex, don�t worry. you�re probably right. I don�t really do a lot of cardio...maybe 2 times a week I�ll go rollerblading with my mom. I get into it too, we don�t just fart around and talk while we blade, we go fast and hard around this 1 mile track. I usually do 3 miles. And when I�m in the gym, it�s strictly weight training w/ my boyfriend. I do all the exercises he does with free weights and the machines. Every night we do back, or legs, or arms. I even got these cool gloves the other night so I don�t get all those calluses

well all i meant was...we've all seen your pics and know that you're in great shape now. but there is always gonna be a point for everyone that they reach where there abs aren't gonna get more defined or whatever without cleaning up what they eat.

for example...i'm just like you and LOVE taco hell, wendy's etc...and it shows trust me. it literally caused me to gain like 10lbs over the course of a year at school. but you have to consider that before that...all i ate was grapenuts and protein supplements. i still worked out the same amount...that is totally a change in weight based on the crappiness of my diet. now of course that is a little extreme for most people, but its just to make a point that you just might not get that look you want until you clean up the diet.

but like orbax said...it also could be if you just do a little more weight training...that could be the difference...i'm just a strong believer in diet is all...try to just lift weights a little more and eat a little cleaner...you don't have to go cold turkey...and try that for like a month and see what happens...

one thing im having a rough time with is obliques. I got the serratus and the abs are starting to poke through, but no obliques. Ive been doing right elbow to left knee twists on the decline bench and stuff but ...yeah. anything better?

ite im off to el gymo

floorfiller, I bet you that my 53 year old dad is in better shape than me (that�s not an exaggeration)! I�m the LAZIEST person in the world. I�m just blessed with high metabolism. I�m 5�5 and I weigh 110. Yea, I�m thin, and when I�m dressed in tight jeans, etc.. it totally looks I have this killer body...which I�m not saying that I don�t have a nice body...I�m just saying that I�m thin, and not in shape, and even a TAD bit flabby in my thighs and ass, u know like "skin n bones" look. I want to look like the VS models in a bathing suit That�s my goal. I have the physique (long legs, little waist), but like I said...just a little flabby.

You guys are giving me too much credit. Just because someone is thin, doesn�t mean they are healthy, or in shape. I want ppl to look at me, and think, "oh she must work out". I especially want definition in my upper back/shoulders and my ass/thighs.

quote:

Originally posted by Slylee floorfiller, I bet you that my 53 year old dad is in better shape than me (that�s not an exaggeration)! I�m the LAZIEST person in the world. I�m just blessed with high metabolism. I�m 5�5 and I weigh 110. Yea, I�m thin, and when I�m dressed in tight jeans, etc.. it totally looks I have this killer body...which I�m not saying that I don�t have a nice body...I�m just saying that I�m thin, and not in shape, and even a TAD bit flabby in my thighs and ass, u know like "skin n bones" look. I want to look like the VS models in a bathing suit That�s my goal. I have the physique (long legs, little waist), but like I said...just a little flabby. You guys are giving me too much credit. Just because someone is thin, doesn�t mean they are healthy, or in shape. I want ppl to look at me, and think, "oh she must work out". I especially want definition in my upper back/shoulders and my ass/thighs.

ok well...you know yourself better than we do so just take what we had to say and apply it to what you think is your situation...good luck

quote:

Originally posted by Orbax one thing im having a rough time with is obliques. I got the serratus and the abs are starting to poke through, but no obliques. Ive been doing right elbow to left knee twists on the decline bench and stuff but ...yeah. anything better?

obliques are a biatch to get. the best way i've found to work them is on a machine. hopefully the gym that you go to will have a oblique machine...i don't know its official name...i think its like a rotary machine or something. anyway, that's what i like to use for obliques...if you've never used on...it should help out the situation fast...they're great machines.

another one of my favorite oblique exercises would be these hanging side crunch things hehehe...i don't know the name again, but you know...hanging from the chin up bar and lift your legs into a side crunch...

quote:

Originally posted by Floorfiller hey orbax... what are you doing for back right now? i did my back yesterday and its a weak point for me. what are you doing for that shit?

Chins, Rows and Deads. That's all you need to do for back. Keep it simple. Ditch the pulldowns and do chins, everyone that does this never looks back.

quote:

Originally posted by Omegasox Chins, Rows and Deads. That's all you need to do for back. Keep it simple. Ditch the pulldowns and do chins, everyone that does this never looks back.

i do chins everyday...i know the wonder that is chins...i just don't incoporate them into my workout as a super set.

no oblique machine :\

deadlifts scare me. Seems like it would fuck your lower back.

quote:

Originally posted by Orbax no oblique machine :\ deadlifts scare me. Seems like it would fuck your lower back.

well, if your serious about getting bigger, there is no substition for deadlifts with regards to making your back bigger and stronger. they work almost everything, including grip strength. if you have the form down (start off light), then work your way up. with proper form youll be fine, but if you fuck around, your screw your back up bigtime

hmmmm...maybe i'll have to give dl a try...i've done them before, but i've never really been a big fan of them...

quote:

Originally posted by Floorfiller hmmmm...maybe i'll have to give dl a try...i've done them before, but i've never really been a big fan of them...

trust me, i dread doing them. im not the bigest fan of them either. but, some things have to be done. its dedication. with that being said, ive had to stop doing them for a few weeks because i fucke dup my back doing them.

quote:

Originally posted by TrAnCe CoNtRoL trust me, i dread doing them. im not the bigest fan of them either. but, some things have to be done. its dedication. with that being said, ive had to stop doing them for a few weeks because i fucke dup my back doing them.

boy you just fucked yourself? great...that's makes me wanna do some hehehe...

i used to do stiff leg dl to stretch out the hamstrings, but never really incorporated regular dl. i don't think i have enough weight in my basement to do those hehehe...i might have to go get some more stuff...

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