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-- Workin Out Thread
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way to go 
for a first timer id say hit 3x a week max, dont wanna burn yourself out and give yourself time to heal and stuff. Also, diet is key! follow your noooooose
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| Originally posted by Orbax way to go for a first timer id say hit 3x a week max, dont wanna burn yourself out and give yourself time to heal and stuff. Also, diet is key! follow your noooooose |
no carbs is good idea kind of;... the main reason the diet exists is to break people of their glycemic addiction to white starchy grains and sugary complex carbs. Once people realize they only need about 20% of their diet carbs its fine.
So if you want to work out longer and harder, I would eat a cup of carbs 1 hour before work out. Id start with a 10 minute cardio, then 1 hour doing weights 5x15 on all of em. then take a 10 min breather and then go do another 15 min of cardio.
depends on how much time you got. but i recommend for women (trained with enough to know generally hehe) that for a weight loss (which most people, especially women are after) A diet of 1400 calories with 1 hour of weights 3x a week works very well. Light carb and protein in morning, carb before work out and a protein rich dinner with fruits and veggies thrown in should give you some targets to shoot for.
thats a pretty medium work out for women. If you want more severe oning, or rapidd muscle growth it can be adjusted.
but feel free to ask questions
THANKS SO MUCH FOR your help -
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| Originally posted by Halcyon+On+On But other than that, is it ok?   |
| quote: |
| Originally posted by Floorfiller yeah...i'll put appearance over needing to lift the most weight anyday. i don't really understand people that just want to be real strong...but they probably don't understand me either hehehe... |
diego, what protein powder do you get? is it off the net or can it be bought here?
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| Originally posted by Michael19 diego, what protein powder do you get? is it off the net or can it be bought here? |
man...i had the best ab workout evar! i know a lot of people have a hard time working certain areas of the abs...namely the lower abs and the obliques. so here are a couple suggestions on exercises you can do to target that shit.
1. Hanging ab crunches
i know a couple of you said you liked these and anyone who's ever tried them knows why. i like to do them to the side so i hit some oblique as well, but they seriously are probably the best thing for targeting lower abs.
2. side crunches
ok i don't really know what to call these, but basically you hold a dumbell in your hand...standing...and squeeze the obliques of the opposite side of the dumb bell. if you don't have access to a rotary machine like at the gym, this is a great alternative for at home.
3. rotary machine
for those of you that do train at the gym...you gotta use this bad boy. i love it...probably the best way to isolate and train the obliques.
4. leg raises
once again not really sure what to call these, but it's another good exercise for the lower abs. basically what i like to do i get a flat bench...go to the end and lay down. now hang you ass off the bench so that you are supporting your legs in the air with your ab muscles....then you just kinda lift them up and down hehehe 
. if you can't do many with your ass hanging off the end, just start out doing them with more of your body on the bench, but the more you suspend your legs in the air...the more tension is put on the abs...hence the more they are working.
ok well i could list more, but just wanted to through out some of my favs for lower abs and obliques. i'm sure a lot of you do similar stuff already, but i thought i'd post it anyway hehehe...
if any clarification is needed at all...just ask
I just got back from the gym and on the way home I got a Chicken (fried) Tendercrisp sandwich and King Size Fries from Burger King......
......and I'm going to eat ice cream later......
/me is Jabba The Hut
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| Originally posted by Ygrene I just got back from the gym and on the way home I got a Chicken (fried) Tendercrisp sandwich and King Size Fries from Burger King...... ......and I'm going to eat ice cream later...... /me is Jabba The Hut |
Well, after a week of hitting it hard I'm feeling pretty good....even after the fat bomb I just devoured. I just took two more pics at different angles to compare at the end of the month.
i've lost about three pounds since the start of the year so that's good hehehe...but still so far to go ...i'd like to cut another ten off before the next pic...shouldn't be too hard...just need to not break the diet anymore hehe..
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| Originally posted by Floorfiller i've lost about three pounds since the start of the year so that's good hehehe...but still so far to go ...i'd like to cut another ten off before the next pic...shouldn't be too hard...just need to not break the diet anymore hehe.. |
| quote: |
| Originally posted by Ygrene /me takes Tequila bottle away from FF |
Ahh, I know what you mean. I was pretty lazy last week and didn't work very much so, it was easy to eat ok. I'll be busy this week though and that usually means fast food - I'll just have to be really selective.
It's so much more incentive now that I have these pics up tho! I don't want to slack and eat crap and look worse at the end of the month than I do now!
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| Originally posted by Ygrene Ahh, I know what you mean. I was pretty lazy last week and didn't work very much so, it was easy to eat ok. I'll be busy this week though and that usually means fast food - I'll just have to be really selective. It's so much more incentive now that I have these pics up tho! I don't want to slack and eat crap and look worse at the end of the month than I do now! |
ok jason's routine as of tomorrow...
i know this is a lot, but i figure if i can commit to myself doing something like this for the rest of the month...i will definitely have something to show for it. i think my biggest challenge is going to be the diet to support this kinda work out schedule...that's always hard for me, but it's just about one day at a time. also a little worried about muscle soreness and it playing a role in my ability to workout other muscles, but we'll see...i'm going to post a daily thing in here so that way everyone will know if i was a bitch that day ...my god i'm terrified of that leg day
Monday:
30 minutes of cardio first thing in the morning...
Push Ups / Pull Ups
- Goes to school and work -
Arm Day:
BB Curls 4 x 12
Tricep Pulldown 4 x 12
Wrist Curls 4 x 12
DB Curls 4 x 12
Tricep Extension 4 x 12
Hammer Curls 4 x 12
Close-Grip BB Curls 4 x 12
Reverse-Grip Tricep Pulldown 4 x 12
Reverse-Grip Wrist Curls 4 x 12
ab work before bed
Tuesday:
30 minutes of cardio first thing in the morning...
Push Ups / Pull Ups
-go to school and work-
Leg Day:
Leg Press 5 x 12
Leg Extension 5 x 12
Sitting Calf Raises 5 x 20
Squat 5 x 12
Leg Curl 5 x 12
Standing Calf Raises 5 x 20
Hack Squat 5 x 12
Front Squat on Smith Machine 5 x 12
Donkey Calf Raises 5 x 12
ab work before bed...
Wednesday:
30 minutes of cardio first thing in the morning...
Push Ups / Pull Ups
-go to school and work-
Torso Day:
Bench Press 4 x 12
Seated Row 4 x 12
Shoulder Raises 4 x 12
Incline Bench Press 4 x 12
DB Row 4 x 12
Military Press 4 x 12
DB Flies 4 x 12
Dead Lift on Smith Machine 4 x 12
Shoulder Shrugs 4 x 12
ab work before bed...
Thursday:
30 minutes of cardio first thing in the morning...
Push Ups / Pull Ups
- Goes to school and work -
Arm Day:
BB Curls 4 x 12
Tricep Pulldown 4 x 12
Wrist Curls 4 x 12
DB Curls 4 x 12
Tricep Extension 4 x 12
Hammer Curls 4 x 12
Close-Grip BB Curls 4 x 12
Reverse-Grip Tricep Pulldown 4 x 12
Reverse-Grip Wrist Curls 4 x 12
ab work before bed
Friday:
30 minutes of cardio first thing in the morning...
Push Ups / Pull Ups
-go to school and work-
Leg Day:
Leg Press 5 x 12
Leg Extension 5 x 12
Sitting Calf Raises 5 x 20
Squat 5 x 12
Leg Curl 5 x 12
Standing Calf Raises 5 x 20
Hack Squat 5 x 12
Front Squat on Smith Machine 5 x 12
Donkey Calf Raises 5 x 12
ab work before bed...
Saturday:
30 minutes of cardio first thing in the morning...
Push Ups / Pull Ups
-go to school and work-
Torso Day:
Bench Press 4 x 12
Seated Row 4 x 12
Shoulder Raises 4 x 12
Incline Bench Press 4 x 12
DB Row 4 x 12
Military Press 4 x 12
DB Flies 4 x 12
Dead Lift on Smith Machine 4 x 12
Shoulder Shrugs 4 x 12
ab work before bed...
Sunday:
45 minutes of cardio first thing in the morning...
off day...
extra ab work
That's a righteous workout bro....
This is you in 3 weeks:
....I need a freakin tan....
Interesting posts since the last time i was here
i just bought some nitro-tech never taken hope it works! haha as far as my routine goes:
monday: chest
tuesday: biceps
wednesday: triceps
thursday: shoulders and back
friday: legs
i do like 5 exercises per body group anything over that is too much,i do like 7,6,5 as far as reps i'm pretty cut so i don't do a lot of reps just try to do a lot of weight.
| quote: |
| Originally posted by Floorfiller 4. leg raises once again not really sure what to call these, but it's another good exercise for the lower abs. basically what i like to do i get a flat bench...go to the end and lay down. now hang you ass off the bench so that you are supporting your legs in the air with your ab muscles....then you just kinda lift them up and down hehehe . if you can't do many with your ass hanging off the end, just start out doing them with more of your body on the bench, but the more you suspend your legs in the air...the more tension is put on the abs...hence the more they are working.ok well i could list more, but just wanted to through out some of my favs for lower abs and obliques. i'm sure a lot of you do similar stuff already, but i thought i'd post it anyway hehehe... if any clarification is needed at all...just ask |
why doesn't anyone post pics of their legs as well?
halmstrings/calfs etc
curious if ppl keeps up with the legs as they do with the upper part of the body
new legsession on thursday - > hell
managed to throw up twice on saturday.. and that wasn't even a 'hard' workoutsession 
| quote: |
| Originally posted by Gunyouken The leg raises I do, I hang on a pull-up bar and lift my knees as high as I can, almost in my face, I do this till failure, for 3 sets. My abs are fried after that. I thought that was what legraises intailed. I will try these that you mention. I also do the bicycle thing to target my side abs. Does working only with light weights, cause muscles to ball up? Someone told me that, I only work with light weights since I do not want to increase my weight, I know muscle weights more than fat. |
| quote: |
| Originally posted by verminator why doesn't anyone post pics of their legs as well? halmstrings/calfs etc curious if ppl keeps up with the legs as they do with the upper part of the body new legsession on thursday - > hell managed to throw up twice on saturday.. and that wasn't even a 'hard' workoutsession |
oki cool
will try to follow up in this thread. been reading a while, but never actually got into posting.
will try to post pics when i start to tone in the end of feb. - still bulking time atm
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