i plan on doing mon-thurs about an hour each time i go and MAYBE once on the weekend, depending on my mood. so yea, i'm gonna aim for 5 days a week.

i like that u implement legs into each workout because that's the part of my body i want to focus on the most.

thanks

oh and i've been doing 3 sets of 10/11 of each workout.

___________________

My soliloquy may be hard for some to swallow, but so is cod liver oil.

quote:

Originally posted by notelfreak man i can't believe i tried to come off as responsible in that other thread, i am so full of shit just don't tell anyone

quote:

Originally posted by Vivid Boy everyday i do neck. and thats it.

lol

___________________

My soliloquy may be hard for some to swallow, but so is cod liver oil.

quote:

Originally posted by notelfreak man i can't believe i tried to come off as responsible in that other thread, i am so full of shit just don't tell anyone

quote:

Originally posted by trunks1022 PT on my surgically repaired knee makes me appreciate leg work which one do you guys go to

lower body days are actually not bad

i do cardio for 30 - 45min depending on what machines are open (bike i ride longer than the elipitical which i put up higher so do it for less time)

- abs (reverse situp 3 sets of 12 and crunches 3 sets of 10)
- wall sits (3 sets of 10) or wall sits with my legs at various degrees meaning holding each position for various times on the way down 180 degrees (5s), 150 degrees (5s), 135 degrees (5s) and 90 degrees (10s) and the reverse order. Get to about 5 or so and it burns
- lunges (3 sets of 10/12)
- calf raises between the lunges (3 sets of 10)
- glute kickbacks: 3 sets of 10 the first set with legs at 90 degrees the second set with 5 at 90 and 5 straigt and the third 10 with a straight leg...or i just use the kickback machine 3 sets of 10 at 62.5lbs.
- inner abductor machine so 3 sets of 15 at say 80lb
- outer abductor...leg lifts (3 sets of 10)
- lower back exercise of some sort

that's basically what i'm going to have to do but might not do it tonight because i have to be here late for work...ugh this is why i should exercise earlier rather than later. although work winds me up and makes me want to explode so probably best i do this after

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quote:

Originally posted by Ygrene I once saw Swamper peel off 4 or 5 $100 bills from a fat roll and say this to Donald Trump: "Go clean yourself up; you look like a bum.". And then he threw the bills right in Trump's face/hair! Then Swamper and his entourage of 30, who were all wearing TA monogramed Rolexes, left the room and flew to Hawaii for a few hours because Del wanted fresh coconut. To his defense, Trump didn't even really look like a bum.

Last edited by chimera66 on Jul-09-2008 at 21:03

quote:

Originally posted by Vivid Boy everyday i do neck. and thats it.

So you have a huge neck and scrawny body?

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Originally posted by Slylee How do u guys separate your workouts? Like one night u do legs, the next night back, then shoulders & triceps? Is back the type of workout that should be done by itself like legs?

I do full body workouts every time I go. I was going to start separating my workouts, but my sis said it's better to do what I'm doing for what I want to achieve (tone up and burn fat)...and I definitely see quick results.

I do 20 minutes on the rowing machine followed by 20 minutes on either the elliptical or bikes, then I do:

3x12 leg press @ 105lbs
3x12 glute kickbacks @ 62.5lbs
3x12 hamstring curl @50lbs
3x12 thigh adductor @50lbs
3x12 thigh abductor @50lbs
3x15 crunches @ 30lbs
1x20 roman chair (each left side, right side, back)
3x15 captain's chair
3x12 tricep curls @ 20lbs, or 3x12 dips instead of this and military press
3x10 military press @ 10lbs (lol it's hard)




edit: I'm also gonna start incorporating some of the stuff from my home routine instead of always using the machines. I work harder and focus more on form when I use my own weight.

Last edited by Silky Johnson on Jul-10-2008 at 00:30

man this is the 2nd day in a row that i went to jamba juice after my workout for a protein smoothie and ordered the small 16 oz size and they gave me the bigger one

___________________

My soliloquy may be hard for some to swallow, but so is cod liver oil.

quote:

Originally posted by notelfreak man i can't believe i tried to come off as responsible in that other thread, i am so full of shit just don't tell anyone

quote:

Originally posted by jennypie 3x12 dips

I absolutely suck at dips. Always have. They kill my shoulders for some reason.

quote:

3x10 military press @ 10lbs (lol it's hard)

Military press is one of my favorites.

I really hope my sister moves home...then I'll have her around to be my trainer for free! Working out is so much better when you have a pro to help you.

quote:

Originally posted by jennypie I do full body workouts every time I go. I was going to start separating my workouts, but my sis said it's better to do what I'm doing for what I want to achieve (tone up and burn fat)...and I definitely see quick results. I do 20 minutes on the rowing machine followed by 20 minutes on either the elliptical or bikes, then I do: 3x12 leg press @ 105lbs 3x12 glute kickbacks @ 62.5lbs 3x12 hamstring curl @50lbs 3x12 thigh adductor @50lbs 3x12 thigh abductor @50lbs 3x15 crunches @ 30lbs 1x20 roman chair (each left side, right side, back) 3x15 captain's chair 3x12 tricep curls @ 20lbs, or 3x12 dips instead of this and military press 3x10 military press @ 10lbs (lol it's hard) edit: I'm also gonna start incorporating some of the stuff from my home routine instead of always using the machines. I work harder and focus more on form when I use my own weight.

fuck dude 40 min of cardio? ughhh

i only do like 15 on the exercise bike (lol easiest one) just to get a little sweaty and my heart rate up and then i just do weights/machines for about 45 min. i can't really stay at the gym longer than an hour unless i'm with someone who is more hard core than me. however, in my defense i am going 5 days a week, so i think an hour a day, 5 days a week is pretty decent right?

i just pick a body part and randomly walk around the gym looking for the machines that work out that body part and i do 3 sets of 10. i always do abs too (100 crunches on the ab roller) and i'm gonna start doing at least 2 leg machine workouts with every workout too since i want to focus on those the most.

is that decent?

___________________

My soliloquy may be hard for some to swallow, but so is cod liver oil.

quote:

Originally posted by notelfreak man i can't believe i tried to come off as responsible in that other thread, i am so full of shit just don't tell anyone

quote:

Originally posted by Slylee fuck dude 40 min of cardio? ughhh

Well that's why I do two different things.

Rowing machine is awesome. It's not as strenuous as bikes or elliptical, but it burns just as many/sometimes more calories than the other machines. It's a great warm-up, and I'm working my arms and back at the same time.

well i dont want to overdo it in the beginning. i'm just sore enough after each workout. i'm gonna keep it low key like this until i notice my strength increasing. i'll step it up after a couple months.

___________________

My soliloquy may be hard for some to swallow, but so is cod liver oil.

quote:

Originally posted by notelfreak man i can't believe i tried to come off as responsible in that other thread, i am so full of shit just don't tell anyone