Aight.. so maybe this is stupid, but can someone check if these execises are correct? And maybe even complement the ones I can't find? (I think I know what some are by Masonious's explanation)

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"I hated going to weddings. All the grandmas would poke me saying "You're next". They stopped that when I started doing it to them at funerals."

quote:

Het doel van een heel deel hier is niet over muziek te praten maar door zijn deelname aan discussies een zo groot mogelijk intellect proberen aan de dag te leggen en daarmee een rare vorm van zelfbevrediging in werking stellen. 'It's a strange world'

quote:

Originally posted by Orbax ATTN Miss Bliss

wow it's not that I'd have a problem doing all that... I'm good with busting my ass and self-control and shit. But I think 5 x 15 is a little much to start... I think I'll start off at 3 x 15 and then work up to 4, then 5 in a few weeks.

And I like to do cardio and weights the same day... cardio just makes me feel good and healthy if I do it every time I go to the gym. Maybe on weight days I will do like 25 mins of cardio first just to feel like I broke a sweat and then some weights...

and what do you mean by this...

quote:

Originally posted by Orbax week 2, exact same but mon & Fri are now the bicep and its only 1 chest day that week...etc...continued ad infinitum.

Incline DB press and Flat are switched the incline means you are partially upright.

Bent over reverse db fly





Crunches (crunch with hips upturned like your humping and complte the crunch)





AssMaster (fully extend leg as far as you can behind you there should be a machine like this)






tricep ropes (keep hands parted and fullextend arm on return dont let them relax and bend fully at top)





Lateral raises (slow on the down fairly explosive on up, dont want to pull anything

quote:

Originally posted by Miss Bliss wow it's not that I'd have a problem doing all that... I'm good with busting my ass and self-control and shit. But I think 5 x 15 is a little much to start... I think I'll start off at 3 x 15 and then work up to 4, then 5 in a few weeks. And I like to do cardio and weights the same day... cardio just makes me feel good and healthy if I do it every time I go to the gym. Maybe on weight days I will do like 25 mins of cardio first just to feel like I broke a sweat and then some weights... and what do you mean by this...

the point is lowering the weight to a point you can do that dont wait any longer than 1 minute between sets.


and mainly ignore that last line hehe. its for a 3x a week set where monday is the start of the week. 1-2-1 the first week 2-1-2 the second...but thats when you drop to 2 routines so yeah disregard that.

and cardio is fine to do on same day just make sure youre also devoting a day to it on off days!

Nabistai, you got it perfectly man, and Orb filled in those things for which you couldn't find pictures.

oookay going to try to be good starting tomorrow... good luck everyone ... these should be some hungry painful bad-mood days for me woohoo can't wait...

hey now, it makes you feel awesome Lose your addictions Get fabulous baby

For skinny peeps startin just like me!


DB press
1x 15 warmup
3x12

Seated rows
1x15 warmup
3x12

Machine fly
3x12

lat pulldowns
3x12

standing bent over reverse db flies
3x10

abs- hanging leg raises and kneeling rope crunches and side bends.

----------------
15 minute cardio warmup

Squats
1x15 warmup
3x12

seated calf raises
1x15 warmup
5x12

hamstring curls (DO THIS CAREFULLY easiest muscle to tear evar!!!)
1x15 warmup
3x12

Leg press machine
3x12

standing calf raises
5x12

Jasons assmaster thigh presses
3x15

same ab routine.

---------------------

15 minute cardio warmup

shoulder press
1x15 warmup
3x10

tricep rope pull down
1x15 warmup
3x12

bicep curls
1x15 warmup
3x10

one arm at a time shoulder lateral raises with dbs
3x12

rope pulldowns
3x12

hammer curls
3x10

abs same work out.


thatll give you three days of work outs...so 1 week of working out and just redo the cycle.

now focus on finding the right weight for all this that you can just barely finish the entire exercise with the weights...and remember you have an entire other cept in about 15 minutes after your first exercise choose weight appropriately for the long hard burn. This usually means going lighter than you think, but test it out. Make sure you arent being a bitch about it. You should be sweating and swearing in your mind and stuff. This isnt easy but those longer sets of 12-15 instead of 8-10 will throw you into a good setup.

on your off days do 45 minutes of cardio at least.

other than that....go for it main thing is trying hard and not eating junk food and snacks and trying hard at this. Even if you dont feel like working out or are sore or whatever your excuse is, go in for at least 1 exercise. once your there youll do a whole routine hehe. just tell yourself "im goin in for abs hten coming home" then get your ass to the gym. and even if thats all you do its still worth it.

Well I was pretty good today... ate healthy stuff, and not a lot. Did weights like you said, Orbax, and 30 mins of cardio. It fucking hurt! I was surprised at how little weight I could do when I was doing 5 sets of 15... like less than 1/2 of the weight I could do when I was doing 2x15 before. I hope this works better than that. Tomorrow I will be good too... it's not that hard I guess, except I'm really hungry right now. Masonious, thanks for your help too, Orbax and Mason are like the super bro duo, jeez... These kids are HARDCORE, why are people like this single? I'd give ya both a big slap on the ass if I weren't on the east coast...

*blush*

glad you had fun sall about the low weights and how much you can make them work for you take some Ibuprofen and tea so tomorrow isnt hell

what are your tips for those of us with nothing but the great outdoors available as there is no gym within practical reach?

situps, push ups and running are the only thing coming to mind. used to be good with the first and third, but being abusively heavy for my strength (or abusively weak for my weight, perhaps), push ups were always an excercise i hated.

currently near 6 feet tall (havent measured in a while, so thats an estimate), somewhere at 190lbs. i eat everything. looking to get some muscle. i everyone says i look great atm, so i don't really want to lose weight, or mass i guess would be the more apropriate term. used to be constant player of sports; soccer, volleyball and basketball. stopped doing it though, and it's gotten to a point that a 2 hour nonstop game of volleyball on friday made me wake up a bit sore on saturday. i did fucking move all over, but still, made me feel so shitty that it made my body hurt. heh.

i got loads of time. just have to start getting off my ass.

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check out my guest mix for OndaSonora Podcast (aug.2009)