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-- Workin Out Thread
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Usually the first thing I try to do when someone wants a routine is i tell them to strip and take pics so there are areas to focus on.

But its kind of hard to get strength done with only 80 lbs.

The things I was doing was with an EZ curl bar, but a flat bar will work too.

I did these all as one routine withno breaks then did it again.


Sit down on a table. that gives your legs a very close to 90 degree bend. start with a set of 10 (this is all with 70lbs (80 if youre uber :P ) and do military press for shoulders, then a set of 12 of wide grip for bench, then 10 close grip. Now sit back up and hold it pharaoh style across your upper chest and stand up and jump as hard as you can (the jump starts with the stand) and do 10 of those now that youre standing do a set of 8 curls.

thats one routine. do it 3 times and you might puke

its amazing what you can do with 70 lbs haha. Also, if you want to throw in somethign for rear delts an lats do upright rows

edit: if you want more tone-age then be shooting for 12 or so reps on all of that. your biceps are gonna be the least affected because youll need enough weight to challenge shoulder tri pec combo on the press. but if you just are able to get 15 or so reps on chest you should be fine.

quote:

Originally posted by diego what are the results on your abs like from the 20 minutes of crunches a day?

They're strong as hell... I still have a bit of fat left but I'm running that off, but I know once that's gone they're gonna be gnarly. When I'm running or jumping or doing something else that flexes them right, the 6 pack is plainly visible.

quote:

Originally posted by Orbax Usually the first thing I try to do when someone wants a routine is i tell them to strip and take pics so there are areas to focus on. But its kind of hard to get strength done with only 80 lbs. The things I was doing was with an EZ curl bar, but a flat bar will work too. I did these all as one routine withno breaks then did it again. Sit down on a table. that gives your legs a very close to 90 degree bend. start with a set of 10 (this is all with 70lbs (80 if youre uber :P ) and do military press for shoulders, then a set of 12 of wide grip for bench, then 10 close grip. Now sit back up and hold it pharaoh style across your upper chest and stand up and jump as hard as you can (the jump starts with the stand) and do 10 of those now that youre standing do a set of 8 curls. thats one routine. do it 3 times and you might puke its amazing what you can do with 70 lbs haha. Also, if you want to throw in somethign for rear delts an lats do upright rows edit: if you want more tone-age then be shooting for 12 or so reps on all of that. your biceps are gonna be the least affected because youll need enough weight to challenge shoulder tri pec combo on the press. but if you just are able to get 15 or so reps on chest you should be fine.

Alright I'll give that a try, thanks

I'll try to get some pics but it's difficult getting good ones, I don't think this camera will do a delayed shot so I have to set it to exposure, push the button then get in front of it and hold still, and the lights make the end result really bright.

Btw... would it hurt to just bust out the little bar afterwards and work the biceps separate?

edit: btw were you doing that routine every day or every other day?

no that wouldnt be a problem at all...probably better actually. That way use your full weight set on shoulder, chest, and legs for 3 sets and then blast biceps with like 15 lbs for 5x10

and i was doing it every day until i need a break for a day

quote:

Originally posted by Floorfiller just doing crunches ain't gonna be enough...i have fairly large abs muscles, but they still don't look great because i need to lean some...

the key is no fat, this is what all the ab-trainers ads wont tell you.. regardless of how many ab work out you do, they obviously wont show if you dont get rid of that layer of fat over them..

But still it depends on your metabolism, on some people it would never show, or youd have to work on them much harder then average... About 2 years ago I weighted about 155 pounds and was working out very intensly, I was thin and rather cut, but I still couldnt see them, guess I would have had to switch to a very strict diet but abs werent really my main objective so I didnt care much..

Does anyone here do hanging leg raises? And how effective are they in creating a nice set of abs?

It seems to be the only ab exercise where I can really take my abs to the point where they can't take it anymore (I forget the word... stupid moment!)

With crunches I get to a point where my abs just feel that they stop getting exercise (not even half way thru my first set) and my back takes over, after my abs have gotten use to these (about a week of Abs every day, 3 sets, along with other exercise) I never experience any feeling of stiffness or that nice after exercise feeling in the abs.

i like hanging leg raises...good exercise...


pics in a little bit...i have to setup the webcam and shit...


it's time bitches...you got a whole new year to start and do shit right. so what are you gonna do? are you gonna let the bitch in you win? if you're reading this and you haven't worked out yet...GO FUCKING DO IT BITCH!

quote:

Originally posted by Gunyouken With crunches I get to a point where my abs just feel that they stop getting exercise (not even half way thru my first set) and my back takes over, after my abs have gotten use to these (about a week of Abs every day, 3 sets, along with other exercise) I never experience any feeling of stiffness or that nice after exercise feeling in the abs.

Soreness is not an indicator of muscle growth. I think this is the 4th time I've said that in this thread.

quote:

Originally posted by Omegasox Soreness is not an indicator of muscle growth. I think this is the 4th time I've said that in this thread.

Yah, stiffness only happens if you haven't exercised in a long time and you do it again, or if you do something different, like rowing a boat upstream for miles.
I am also refering to that feeling you get after a good workout, when your muscles are pumped, I don't feel that in my abs from crunches only if I do hanging leg raises. The only prob is that it's mostly the top part of my abs from my belly button upwards, so I'm wondering if they are not so good at targeting the bottom part.

hanging ab crunches should be great for the lower abs...maybe you could concentrate on squeezing correctly. or maybe do them to the side...that's my favorite...good for obliques...

hanging raises are the only ab work i do, there freakin killer, i find i can do too many crunches and it's hard increasing resistance without a pulley

quote:

Originally posted by Floorfiller it's time bitches...you got a whole new year to start and do shit right. so what are you gonna do? are you gonna let the bitch in you win? if you're reading this and you haven't worked out yet...GO FUCKING DO IT BITCH!

this seemed an adequate post to steal. finally getting around to joining a gym soon enough. i am complete idiot when it comes to working out and all that bollox so expect a few posts from me looking for tips!

where are FFs pics i wonder Hmmmm

Yah... Maybe he's one of those obese 40+ year old people that live out their fantasies thru the internet.
He prob also chats with nicks such as westlife13 and britneyspears14 and barbie13 <--- who are al prob 40+ year old men, sitting at their pc 24 hours a day thinking their chatting with kids, meanwhile they could have just chatted in a 40+ year old chatroom.

Now he's prob googling for a pic some random 20 year old buff guy to post.

I am thinking of starting on Protein supplements and I need to know one thing: what is Creatine good for and is it worthwhile using it?

I am quite fond of the "bicycle manouvre" for the abs: where you push down on your lower back and pump your legs like you're riding a bike touching opposite knees on opposite elbows. Try like 20-30 of those real slow.

quote:

Originally posted by razmataz I am thinking of starting on Protein supplements and I need to know one thing: what is Creatine good for and is it worthwhile using it? I am quite fond of the "bicycle manouvre" for the abs: where you push down on your lower back and pump your legs like you're riding a bike touching opposite knees on opposite elbows. Try like 20-30 of those real slow.

creatine is good to use if you want to A) shock your body to grow
B) get temporary weight gain


i dont know if the benefits for A work though.. im just assuming they might

going on a creatine cycle your body uses water to expand your cells since the cells will now have the capability to absorb water and retain it

you have to drink at least 3 litres of water a day (depending on your weight) and you will most probably see results within a week

I gained 8 lbs on a 1 month creatine cycle.. but i lost it all when i went off.

protein supplements arent really that necessary .. you can use milk to gain your protein instead.. but supplements can help. if you dont feel like having 2 litres of milk a day

quote:

Originally posted by Nrg2Nfinit creatine is good to use if you want to A) shock your body to grow B) get temporary weight gain i dont know if the benefits for A work though.. im just assuming they might going on a creatine cycle your body uses water to expand your cells since the cells will now have the capability to absorb water and retain it you have to drink at least 3 litres of water a day (depending on your weight) and you will most probably see results within a week I gained 8 lbs on a 1 month creatine cycle.. but i lost it all when i went off. protein supplements arent really that necessary .. you can use milk to gain your protein instead.. but supplements can help. if you dont feel like having 2 litres of milk a day

cheers for the tip. My initial plan is to lose weight around my gut (I'd say I'm about 5-7 kgs overweight which is great as this time last year I was about 14-17 kgs overweight). So do you think creatine is going to work against my weight loss program?

quote:

Originally posted by razmataz cheers for the tip. My initial plan is to lose weight around my gut (I'd say I'm about 5-7 kgs overweight which is great as this time last year I was about 14-17 kgs overweight). So do you think creatine is going to work against my weight loss program?

Don't use creatine if you're looking to lose weight. On creatine you retain a lot of water especially around your stomach so you're not going to get that flat ab look on creatine.

is there a place in the internet that show work out routine pics???

quote:

Originally posted by tc-fan is there a place in the internet that show work out routine pics???

there is a link to a page somewhere in this thread that shows you how to do the different workout movements. it was a really great link...

quote:

Originally posted by Gunyouken Yah... Maybe he's one of those obese 40+ year old people that live out their fantasies thru the internet. He prob also chats with nicks such as westlife13 and britneyspears14 and barbie13 <--- who are al prob 40+ year old men, sitting at their pc 24 hours a day thinking their chatting with kids, meanwhile they could have just chatted in a 40+ year old chatroom. Now he's prob googling for a pic some random 20 year old buff guy to post.

and i did send orbax pics. i'm not gonna post them in this thread until i get a little leaner...but because orbax owned up and posted his pics...i thought i'd show them to him since he was interested...

http://www.exrx.net/Lists/Directory.html for movements and stuff

and Creatine pretty much got covered. Think of it this way. Like they said it uses osmotic pressure (retaining water) and a super saturation of that water to force its way into your cells. once there it provides evergy for more reps, another set etc.

if youre BEGINNING TRAINING do NOT USE IT!!!!

you body doesnt have the tendon and ligament strength to handle a muscle pushin that hard . youll injure yourself and/or learn the movements wrong. You need to start with light weight high reps and easy into shock training.

Also: I used creatine 2 times. I found that 2 things gave me the exact same benefit:

Eating lots of pasta and rich fatty food
and a training partner.

The food gave me energy and someone spotting and yelling "COME ON TWO MORE GIMME TWO MORE!!!" gives you the same mental benefit as thinkin you can do more because you are on supplements.

From everything ive heard theres a lot of placebo effect cuz most people use it wrong. From everyone I talk to in the gym, its diet, and routine that are gonna bring you up. Not supplements.

yeah and FF, if you actually follow that routine you posted before it should do pretty much what you want. You arent gonna bulk a whole lot because its so intense hehe but it is gonna drain the hell out of you and convert fat into muscle. Youll gain id say 5-10 lbs but have 9% body fat after about 2 months.

quote:

Originally posted by Orbax yeah and FF, if you actually follow that routine you posted before it should do pretty much what you want. You arent gonna bulk a whole lot because its so intense hehe but it is gonna drain the hell out of you and convert fat into muscle. Youll gain id say 5-10 lbs but have 9% body fat after about 2 months.

mmmmmm 9% hehehe.

i think i'd be feeling pretty good if i hit the 9%...i should go get a body fat test done so i can keep track of that...

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