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-- Working Out Thread Part II
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Height: 6'1
Weight:168 (from 140 when i started)
chest: 44
Biceps: 14
forearms:11.5
stomach:30
Thighs:21.5
Calves:14

quote:

Originally posted by daydreamer reporting back SIR!!! [/IMG]http://img.photobucket.com/albums/v118/dorien_o/front.jpg[/IMG] [/IMG]http://img.photobucket.com/albums/v118/dorien_o/side.jpg[/IMG] lots of work to do

Ite heres the modification for you from my old post

15 minute cardio warmup

Incline DB press
1x 15 warmup
3x15

Seated rows
1x15 warmup
3x15

Machine fly
3x12

lat pulldowns
3x15

standing bent over reverse db flies
3x12

dips
5x until Failure

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

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

Squats
1x15 warmup
3x8

seated calf raises
1x15 warmup
5x12

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

Leg press machine
3x8

standing calf raises
5x12

Jasons assmaster thigh presses
3x15

same ab routine.

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

15 minute cardio warmup

shoulder press
1x15 warmup
3x12

Flat DB bench
1x15 warmup
3x10

bicep curls
1x15 warmup
3x15

tricep rope pull down
1x15 warmup
3x12

hammer curls
3x10

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

rope pulldowns
3x12


abs same work out.


reference http://www.tranceaddict.com/forums/showthread.php?s=&threadid=244291&perpage=12&pagenumber=4 and look what I wrote after that though

quote:

Originally posted by AwakenedAddict I would stay away from beer and dark liquor as they probably have the most calories/carbs. I would think clear spirits, like vodka and gin and their related mixed drinks (w/fruit juice ) would be the best.

heh good thing. the only dark liqour i like is Jager and i only drink that when i'm crazy. my 2 mixed drinks of choice are vodka + cranberry, and gin + tonic.

i know this has nothing to do with working out, but i found out recently that gin is one of the hardest alcohols to digest, therefore making your hangover worse, plus it lingers. so now i only drink gin if i know i'm only gonna have a few (2-3) drinks.

orbax i like your selections. i got a craving for 7&7 now!!

I have very firm but cheeks from squeezing out a turd everyday

Anyone got tips for obliques for those of us with no access to gym equipment?

quote:

Originally posted by nrjizer Anyone got tips for obliques for those of us with no access to gym equipment?

well if you can't have access to an oblique machine...and you can't do hanging leg raises to the side...


probably the next best thing to try would be this little dumb bell exercise...


hold a dumb bell in your hand. now with the opposite side of your body do kinda like a standing side-crunch hehe. make sure you focus on squeezing the obliques and not lifting the dumbell with your arm or shoulder...

i dunno...if that doesn't make any sense i can post a pic of it later...

quote:

Originally posted by Floorfiller i dunno...if that doesn't make any sense i can post a pic of it later...

Bust out MSPaint!

In either case: to work out my obliques I do sit-ups with one leg bent, laying flat on the floor, and the other in regular sit-up position crossed over the one on the floor, with the feet together. You kind of do a sideways situp motion and really set those babies on fire.

russian twists.

sit on the floor legs 80% extended and ankles crossed. heels 6 inches off the floor (or higher if thats too hard)

and then clasp hands together like praying and just hover your back a foot off the floor and twist side to side like 100 times. Rocks you

quote:

Originally posted by l�cid wow FF thank you for your wonderful post! and thanks to Orbax for his great post in the old thread. you guys have helped me tons already!! i did the elliptical for 15 min last night and felt like i could have easily gone another 5-10 min. i had to leave though 'cause the gym was closing (hahah yes my bf and i spent like 1.5 hours at the gym on valentines day!!)... so tomorrow i am going to try for 20 or 25 minutes. i'd love to be able to do it in the morning but i value my sleep too much. maybe once the weather starts getting nicer ill try to go out for a morning jog before work. right now i've been using 2 different machines that are basically like crunches. one has a seat where you bend over a bar and just move your upper body downward, targets the upper abs. then the other one is the chair where you pull the handles down and lift the foot bar up at the same time so you're in a crunching motion. then in addition to that i use the oblique machine you're talking about where you twist. i love that one! last night i saw some guys using the roman chair and i decided "hey that looks like fun!" so i made my bf come over and show me how to use it... its freaking hard!! i could definitely feel it working my lower abs. i've been using some free weights in addition to the machines. i feel more comfortable on the machines right now just because they're easier for me to figure out and they somehow seem simpler in my mind. oh yeah i used both machines.. one where you push inwards with your thighs then another where you push outwards. they work great. my favorite one is the leg press though. heheh im gonna have to figure out these walking lunges. yeah i've cut out all soda from my diet and i am drinking only water and green tea now during the day (i always drank soda since we have free soda at work, damnit!)... and i've been eating shit like power bars and yogurt for breakfast. AWESOMELY helpful.... you guys rock. i have one more question, that's very important. because of course i'm not cutting alcohol out of my diet (i have been drinking significantly less than i was last year though)... what are the best alcoholic beverages for someone who is trying to lose fat and tone up?

well you're welcome hehe . i'll leave the drink talk to orbax because he is the TA expert in that area hahaha...but it sounds like you're doing all the right stuff. using machines instead of free weights is fine especially since it's hard to know all the different exercises without someone there to show you...maybe you could make your boyfriend help you out hehehe . and keep doing those leg raises...they're hard because you probably never used your lower abs like that before...so you know it's working . other then that keep up that cardio and you should start to get where you wanna go ...

quote:

Originally posted by UWM Bust out MSPaint! In either case: to work out my obliques I do sit-ups with one leg bent, laying flat on the floor, and the other in regular sit-up position crossed over the one on the floor, with the feet together. You kind of do a sideways situp motion and really set those babies on fire.

oh no you didn't hehehe...

*busts out MS Paint*




edit: ok fuck i can't draw this hehehe...i'll post a pic later

quote:

Originally posted by Orbax youre always gonna be outta breath if youre doin it right. ive thrown up from good leg workouts hehe. yeah run onyour off days but the important thing is to just start

quote:

Originally posted by Orbax yeah i call the leg press the "10 step" you have 10 steps before youre out of breath and throwing up from the time you stop doing a hard set and stand up hehe. good times. uhm oh and LeopoldStotch: to start of run 2-3 times a week. I only work out 3x a week now. much better results than the old daily crap i was doing. today was a weak workout cuz i was so hungover. I plan on going in tomorrow and thrashing myself hehe. but yeah. A general thing is if you can run for more than 30 minutes, 2x a weak. and youll have a lot more energy based more on diet than cardio ability. workout without having eaten in the morning. have 2 piece of fruit. and then try eating a tortilla with 2 eggs, 4 slices of ham, cheese, chilis, onions, tomatoes. After 2 hours of digestin that last one youll have a crazy good work out but yeah, gettin your body able to recover quickly from lack of oxygen and being able to use oxygen quickly and efficiently are great ancillaries to workin out

thanks for the advice .. i started my quest to be close to the type of shape i was about 6 months ago, when i wasnt winding out everytime .. hahhahaa ... but anyways .. yeah .. i just hopped on the bike and did it for about 40 minutes, and did a couple of sets of pushups .. i plan not to hit the weights till like next week or something like that .. (there i go delaying my workout schedule again .. lazy me ..) .. but just do plain ol' cardio this whole week .. running and biking .. just to get my blood flowing and heart pumping ,,

quote:

Originally posted by AwakenedAddict I would stay away from beer and dark liquor as they probably have the most calories/carbs. I would think clear spirits, like vodka and gin and their related mixed drinks (w/fruit juice ) would be the best. However, i'm not speaking from a position of knowledge.. just instinct

this is usually true for beers, but when it comes to other drinks, the reason they are dark is because of the time they were in the keg. (which adds no calories, etc...) The lighter drinks like white rum and vodka aren't cask aged and therefore are clear.

if you want good alcoholic drinks im thinking juice mixers (you know bitch drinks ) or something that will fuk you up really quick so you drink less anyways, like 151

good luck getting drunk - the healthy way! (oxymoronic? )

quote:

Originally posted by wizniz good luck getting drunk - the healthy way! (oxymoronic? )

Haha it was merely a suggestion!

I have never, and will never drink bitch drinks to "drink healthier", bring on the whiskey and brews

Yeah, color is from the barrels all spirits are clear until thrown in and no additives are put in to make that color. Its leeched from wood good on yah. A fellow drinker

damnit orb... give me some of your teets, thats all i need i have been workin on my pecs for months now and i can;t get them past where they're at now. i do bench press every 3rd day but i think i have reached my limit. any suggestions? i only have freeweights, unless i go back to bali's

quote:

Originally posted by daydreamer ok guys... trying to gain weight here, without breaking out. i need to put on at least 5 pounds, max 10. been working out for a couple of months now. i have more definition, but no real difference in size. help!!!! didn't feel like reading through all of part 1.

i have no idea what workouts you are doing, but to get big faster do more dumbell workouts, esp dumbell incline and dumbell bench press, this will bulk you up much faster than freeweights.

Also ofcourse the rule of thumb do fewer reps at higher weights, and try to max out every month or so to increase mass.

A lot of college football or wrestling teams post pretty good workout routines based on your max on different machines. It wouldn't be an awful idea to print one out as a guide to help you out and gage your progress with.

i'm sorry but maxing out is stupid...it's completely useless...it's just a biggest cock competition...

quote:

Originally posted by Orbax btw mens health just did an article on the fact that stretching isnt a good idea. I agree. When you loosen everything up your tendons let things like rotator cuffs and what not slip out. You might do a quick 5 second stretch to work our some soreness but dont go nuts.

Right now it's trendy to be anti-strech, but the fact is, a LIGHT/moderate strech is REQUIRED before any workout to prevent injury.

quote:

Originally posted by Floorfiller i'm sorry but maxing out is stupid...it's completely useless...it's just a biggest cock competition...

what are you talking about?!

floorfiller c'mon man


first of all, maxing out is very important in progressing and moving forward to higher weights, if you don't max out every once in a while you'll plateau. your muscles need to be pushed to a new level or you'll never get anywhere.

trust me on this one, i know what I'm talking about

quote:

Originally posted by Spartan what are you talking about?! floorfiller c'mon man first of all, maxing out is very important in progressing and moving forward to higher weights, if you don't max out every once in a while you'll plateau. your muscles need to be pushed to a new level or you'll never get anywhere. trust me on this one, i know what I'm talking about

well all i know is that i've never needed to...to each their own...i can get over plateaus my own ways...


and i kinda know what i'm talking about too hehehe. back in highschool i took a weight lifting class with all the football players etc and they would make us do max's bla bla bla...and i easily won each of the max categories...

I "max" by getting the highest weight I can do a set of 5 with. doing it 1 time is pointless and if you wanna get max up do squats.

Stretching: meh, do it if you want. I seem to get along without it hehe. the 15 min cardio should loosen you up well. But yeah. go for it if you want.

for chest explosion!!111! do barbell bench, but I find it gives less impressive chest. Also you need a partner to be really effective with it.

also im incline bench sloot. its my fav

Incline DB Fly
Incline DB press
Flat DB bench
everything else

this is my 3rd week of doing a flat bench. never really done it in last year

quote:

Originally posted by Floorfiller well all i know is that i've never needed to...to each their own...i can get over plateaus my own ways... and i kinda know what i'm talking about too hehehe. back in highschool i took a weight lifting class with all the football players etc and they would make us do max's bla bla bla...and i easily won each of the max categories...

haha yah i took one of those too
friday's were "film days" when all we'd do is watch tapes of our competitors, best class ever

ah whatever, to each man his own

quote:

Originally posted by Spartan i have no idea what workouts you are doing, but to get big faster do more dumbell workouts, esp dumbell incline and dumbell bench press, this will bulk you up much faster than freeweights.

DB's are free weights. I think you mean Barbell presses. And if you mean increasing your max rep weight each month, that I would agree with. Not progressing leads to stagnation and muscles need a shock to grow, the same routine/weight they will become accustomed to. Adding even 5 pounds on your bench every other week is very important. But if you mean maxing out, by doing only one rep, that serves no benefits and as FF said is only a penis size competition.

Orbax, I got your girl!

thats not a girl thats a guy pretending to be a girl

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