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-- Working Out Thread Part II
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leg days today
leg ext:
35 x 8(77lbs)
35 x 8
35 x 8
lunges
10 x 8 kgs(22lbs)
10 x 8
12 x 8 kgs(26lbs)
ballet squat
12 x 8
12 x 8
14kgs(30lbs) x 8
normal bb suats
cant remeber what weight 
bend over leg thingys
10 x 8
12 x 8
12 x 8
leg curls
40kg x 8(88lbs)
45 x 8(99lbs)
50x 8 (110lbs)
so i ahve decided to change my routine.
its gonna be
chest, tricep
day off
legs
day off
back, biceps
day off
day off.
just wondering, where should i stick shoulder in? with chest or back, or even legs pssible?
dont work your chest and triceps together or your back and bi's.
if your pressed for time...
chest bis
back tris
legs shoulders
calves should be every other day along with forearms
your better off putting arms in a single day and shoulders in a single day, that way you can make sure you hit your abs/calves hard both of those days.
| quote: |
| Originally posted by zack3082 dont work your chest and triceps together or your back and bi's. if your pressed for time... chest bis back tris legs shoulders calves should be every other day along with forearms your better off putting arms in a single day and shoulders in a single day, that way you can make sure you hit your abs/calves hard both of those days. |
| quote: |
| Originally posted by zack3082 dont work your chest and triceps together or your back and bi's. if your pressed for time... chest bis back tris legs shoulders calves should be every other day along with forearms your better off putting arms in a single day and shoulders in a single day, that way you can make sure you hit your abs/calves hard both of those days. |
| quote: |
| Originally posted by Michael19 why not chest and tricep and back a biceps? |
| quote: |
never done any calve work before, not too worried about them. |
1. ALOT of people dont know how to properly activate their muscles when they use them. lots of people use triceps too much and same thing with back.
2. it just makes sense, devoting a workout to arms. working protag/antagonist muscles together is a good idea if they arent 2 huge muscle groups. working a protagonist and a synergist (chest & triceps) you constantly slightly working both muscles. i just dont see the point of it, the majority of people i train that are up to doing split sessions through nasm's OPT model train this way as well.
train you chest and back at the starting of the week that way by thursday/friday your able to work arms hard.
o, and as far a gear ive never done it. but i know a whole ton about it so if you have questions ask. id rather someone not juice but if you do it i want to make sure you are doing it right, and following it up safely.
yeah, I call small legs "frat boy" syndrome lol. I love seeing these "big" guys with no definition and tiny little waists and smaller legs. Look like oranges on a toothpick.
Ever since starting my calf, quad, ham workouts Ive been running like my legs are made of rocket fuel. feels soooo good and has added a lot to my hiking and running 
ok so......
i tried the diet, but my body didnt react the way i wanted to per se.
i stabelized at 141 lbs, which is cool and evertyhing, but i was getting some MAJOR FECKING PIMPLES. usually i get one maybe two at a time, and they are usually around my shoulders and back. they don't bother me. not noticeble.
i had two around the mouth, and the biggest one imaginable just above the tip of my nose for about a week. its dead now, but FECK!!!!
noticeable changes,
, around the chest area. but i kind of want to pop out more. i got more definition all around which is cool. guess i will just keep the whole thin look.
I found a great article on what to do PW.
Clicky
post workout
the normal human body takes about one hour of working out to drop your insulin levels and for it to run out of glycogen. its smart to drink some kind of carb drink like normal gatorade once your get about an hour into your workout. i drink close to a gallon of water during my workouts, usually 3 liters (gallon being 3.78) on top of 16 ounces of gatorade.
once you get dont working out youve got about 45 mins to take advantage of your body. basically eating after your workout isnt smart at all, because it takes time to digest food, food doesnt digest is 5 minutes. its best to have some kind of predigested postworkout shake with carbs in it, if not then add carbs. dextrose works, and quaker raw oatmeal and blend it with muscle milk. if you dont have time get some carb powder, complex carb in powder form and just put it in a shaker with your protein powder, fill it with waer after your workout. thats what ill be doing once i start my cut this monday
| quote: |
| Originally posted by daydreamer ok so...... i tried the diet, but my body didnt react the way i wanted to per se. i stabelized at 141 lbs, which is cool and evertyhing, but i was getting some MAJOR FECKING PIMPLES. usually i get one maybe two at a time, and they are usually around my shoulders and back. they don't bother me. not noticeble. i had two around the mouth, and the biggest one imaginable just above the tip of my nose for about a week. its dead now, but FECK!!!! noticeable changes, , around the chest area. but i kind of want to pop out more. i got more definition all around which is cool. guess i will just keep the whole thin look. |
| quote: |
| Originally posted by Floorfiller he's saying that because you use a lot of tricep when doing pec exercise and likewise with back and biceps...i think its really a personal thing though...work whatever you feel is a good combo for you... that's why you probably have shitty calves ask orbax what is up...he never worked legs because he ran and climbed and stuff...but he's liking them now ain't he hehehe... same with calves...people that don't worry about them 1. are after beach muscles or 2. think they have big calves in relation to the rest of their body, but remember calves are a lot harder to work and grow then other muscles...just something to think about |
| quote: |
| Originally posted by Orbax For chest...just keep on going. Drop the weight and do an extra set or 2 of 12 to get a final blast to completely destroy them. It takes a few months hehe keep with it |
went to my new gym today and it sucks, stupid annoying eurotrance is playing the whole time and does it's upmost to wreck my focus, they even have it playing in the changing rooms.
as well as that no-one in there seems to have a clue what there at, all a bunch of pussies who don't push themselves at all.
and the freakin dumbbells only go up to 25kg, pathetic!
lost 10lbs over the last 8 days 'cause of my operation, now time to gain 10lbs back in 1 weeks and 20lbs in 3.
on a more positive note there was 1 really fit girl there, definitely do-able
how come you changed? whats the new one your at now?
left dublin, finished my job, living in meath now as there's no point wasting money on rent for the remaining 3 weeks until i depart on my round the world holiday
| quote: |
| Originally posted by Michael19 Do i need more protein or carbs? or just shuffle anything and everything into my mouth? |
| quote: |
| Originally posted by diego left dublin, finished my job, living in meath now as there's no point wasting money on rent for the remaining 3 weeks until i depart on my round the world holiday |
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| 139? Shovel everything into your mouth. Doesn't even have to be clean, although it will save you time down the road. Eat, eat, eat! |
| quote: |
| Originally posted by diego went to my new gym today and it sucks, stupid annoying eurotrance is playing the whole time and does it's upmost to wreck my focus, they even have it playing in the changing rooms. |
hey so i've been trying to figure out a new diet plan because i think what i was doing before was dumb...here is a basic lay out...comments
Protein 40%
Carbs 40%
Fat 20%
190 lbs of body weight
190 x 1.5 = 285
285 grams of protein a day
285 x 4 = 1140 calories from protein a day
285 / 6 = 47.5 grams of protein a meal
285 grams of carbs a day
285 x 4 = 1140 cals from carbs, daily
285 / 6 = 47.5 grams of carbs a meal
1140 x 2 = 2280 cals from protein and carbs, daily
2280 / .8 = 2850 cals a day total
2850 - 2280 = 570 cals from fat
570 / 9 = 63.3 grams of fat per day
63.3 / 3 = 21.1 grams of fat, 3 times a day
i guess my real question is...what do you guys think about when is the best time to be getting all of these things. i think i'm going to end up eating more carbs before a workout for example and less at a down time in the day. same with protein, probably more after a work out etc. and what about fat...when is the best time of day to have that in there? and obviously i don't wanna be eating a lot of fat and carbs before bed time...
discuss...
Floorfiller... It's not like you're training for a professional contest or something... You're not a pro bodybuilder. :P
At first I did what you're doing (all those calculations) as well, but as the time passed, I did it more rarely.
Just eat whenever you feel like and eat food for which you know it contains lots of proteins. Carbs and fat will come by itself.
Turkey and chicken breast, tuna, fatless cheese, oat... That should be your main... Err, food. 
Eat a lot of it and you're good to go. Unless you're a pro, which you're not.
| quote: |
| Originally posted by Gauss Floorfiller... It's not like you're training for a professional contest or something... You're not a pro bodybuilder. :P At first I did what you're doing (all those calculations) as well, but as the time passed, I did it more rarely. Just eat whenever you feel like and eat food for which you know it contains lots of proteins. Carbs and fat will come by itself. Turkey and chicken breast, tuna, fatless cheese, oat... That should be your main... Err, food. Eat a lot of it and you're good to go. Unless you're a pro, which you're not. |
Floorfiller, I've been doing diet research for the past month or so since I've been trying to bulk (and drink beer) for the past several months and forgot how I achieved it last summer. This is the gist of what I've come up with, leaving out most of the scientific mumbo-jumbo, but everything stated has a reason for it being so.
You want to eat a nominal amount of protein at every meal, typically 5-6 meals a day. A fast-absorbing protein PostW (read the link I posted yesterday; dextrose and whey are optimum), and a slow-absorbing protein before bed (cottage cheese, or casein shake; you're not going to be taking in food for ~8 hours, your muscles still need to eat while you sleep!).
Carbs should come at breakfast, pre-workout and post-workout, and sparingly at other times throughout the day. You want simple carbs, such as oats, brown rice, yams, black beans, etc. If you can stomach it, fats will normally come from fish/meat, but you also want to supplement with omega 3's in the form of Flaxseed Oil and/or Fish Oil.
After several tweaks, this is the current diet I am using, and have been losing ~2 pounds a week with minimal loss of LBM. We're almost the identical weight, so your caloric intake will be similar.
10:00AM
1/2 Cup Oats
1/2 Cup Natty Applesauce
4 Egg Whites
1 Whole Egg
1 Tbsp Flaxseed Oil
1 Serving Whey
1:00PM
High Fiber Wrap
6 Slices of Turkey
1 Tbsp Hummus
3:45PM
Can of Tuna
1 Serving Black Beans
--Workout--
6:30PM
2 Servings Whey
50g Dextrose
8:30
8oz Chicken Breast or 6oz Salmon
Cup of Asparagus
11:00
Can of Tuna
1 Serving Black Beans
1 Tbsp Flaxseed Oil
Total Cals: 2097
Fat: 61g
Carbs: 154g
Protein: 248g
P/C/F: 49%/24%/27%
Edit: If you follow a similar plan, with your carbs lower than 200g a day, you want to carb-up once or twice a week shooting for 350g or so.
haaaak!!! that's quite a diet you've got going on there..
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