mondays and wednesdays: 4 sets of 6 incline bench with 70 lb DBs. then 4x6 flat bench with 80s. then 4x6 flat flies with 60s. Then 4x8 seated rows. Then 4x6 one armed rows with 65s. Then 4x6 leg press with 350.

tuesdays and thursdays: 4x6 standing curls with 40 lb dbs. 4x6 seated db curls with 30s. 4x6 standing french press with 75lb db. straight arm lifts for shoulders 4x6 20 lb dbs. bent over reverse flies: 4x6 20s. 4x6 wrist curls with 45s. saturday: run 5 miles. sunday: rest

quote:

Originally posted by heydj70 Do 12 ounce curls count as working out?

.......counts to retared work out

quote:

Originally posted by Orbax mondays and wednesdays: 4 sets of 6 incline bench with 70 lb DBs. then 4x6 flat bench with 80s. then 4x6 flat flies with 60s. Then 4x8 seated rows. Then 4x6 one armed rows with 65s. Then 4x6 leg press with 350. tuesdays and thursdays: 4x6 standing curls with 40 lb dbs. 4x6 seated db curls with 30s. 4x6 standing french press with 75lb db. straight arm lifts for shoulders 4x6 20 lb dbs. bent over reverse flies: 4x6 20s. 4x6 wrist curls with 45s. saturday: run 5 miles. sunday: rest

I don't mean to be an advice-giver, but you should try switching it up on the sets. Progressively increase your weight as you go through your sets, and reduce the number of reps accordingly.


I used to do it your way, but someone came along and told me to try this and I've constantly been increasing ever since...

If I'm doing chest, and I'm starting off with incline, I'll warm up by doing 12 reps with the 60s.

Then I'll do 10 with the 70s
8 with 80s
and
6 with 85s or 90s, depending on what kind of day I'm having.

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"Some animals quietly relax and doze in the sun; others find prolonged
inactivity increasingly difficult to accept. If you are an inmate of the human
zoo, you inevitably belong to this second category." - Desmond Morris "The Human Zoo"

i listen to techno =p



and...


i play soccer, work out at the fitness studio and run (by free will) once in a while =D

i have never routinely worked out in my life until a few weeks ago.. when i got up to my goal weight and decided to turn that flab into muscle. i dont do much i just want to tone not bulk (since im a girl) so i do about 50 or more bicept curls w/ 5 lb weights. about 50 reps of tricep exercises. about 50 crunches. 60 or more squats and then go up and down the stairs in my apartment taking them two at a time and running down 25 times. (its a very small set of stairs only 8 steps) sometimes if im feeling motivated i go outside and run but im VERY out of shape and dont get too far before i feel like im gonna die. [] i work about on average 4-5 days a week.

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"For me trance is when you hear music and you forget everything around you. You forget where you are and what you're doing, you just hear the tunes." - DJ Tiesto-

keep fit? work out?

what?

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I hit the gym between 3 and 4 times a week for about an hour and a half for 1 1/2-2hours each time. I usually spend 45 minutes either on a bike, or running or doing stairs. And then the rest of the time weightlifting or abwork/stretching. 1 day I'll work on sholders, one day on my legs, etc.