Well I'm leaving for Australia in exactly 2 monthss + a week or two. I want to get as strong and toned as possible, so I was thinking about following the work out below. Tips welcomed

Monday - Swim, work out upper body / chest, push ups / sit ups at night
Tuesday - Tennis, work out legs, push ups / sit ups at night
Wednesday - Swim, work out upper body / chest, push ups / sit ups at night
Thursday - Tennis, work out legs, push ups / sit ups at night
Friday - Run
Saturday / Sunday - Take a day or two off, or light work out.

quote:

Originally posted by Saint John Well I'm leaving for Australia in exactly 2 monthss + a week or two. I want to get as strong and toned as possible, so I was thinking about following the work out below. Tips welcomed Monday - Swim, work out upper body / chest, push ups / sit ups at night Tuesday - Tennis, work out legs, push ups / sit ups at night Wednesday - Swim, work out upper body / chest, push ups / sit ups at night Thursday - Tennis, work out legs, push ups / sit ups at night Friday - Run Saturday / Sunday - Take a day or two off, or light work out.

since this is short term, u can train the same muscles that many times a week, but don't lift too hard when doing it. Lower your carbs/sugar intake and up the protein and you will get results quick.

quote:

Originally posted by Silky Johnson I have a new routine. Have decided to split my workout cause I have less time to spend in the gym now. Upper body: lat pulldown superset with bicep curls seated row superset with military press chest press superset with tricep dips or extensions Alice raises (Youtube it if you don't know what that is) planks Lower body: leg press or wieghted plie squats box/bench step-ups superset with v sits stability ball hamstring roll superset with planks

Fuck I posted this a month ago and haven't been to the gym once! Will make up for that over the Xmas break hopefully.

What a waste of my gym pass. :/

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Originally posted by jennypie Fuck I posted this a month ago and haven't been to the gym once! Will make up for that over the Xmas break hopefully. What a waste of my gym pass. :/

I've been away from the gym for a couple of weeks now, and that's been my record since I started taking it seriously. I feel horrible because I've slept very little, and I even lost a couple of kilos of muscle because of this hectic lifestyle, but summer vacation is finally here, and I intend to go back to the gym tomorrow.

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I definitely feel like shit. Just all sloppy and bleh. But it only takes a couple weeks to get back into shape.

True that, true that!

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quote:

Originally posted by KiNeTiC ENeRgY since this is short term, u can train the same muscles that many times a week, but don't lift too hard when doing it. Lower your carbs/sugar intake and up the protein and you will get results quick.

I'm a fairly skinny guy. I only weight 130, yet I can eat all the junk food and anything I want without gaining weight. I was told I need to eat a ton of carbs to first pack on the fat and weight, then move to protein and creatine, because your body only absorbs so much protein, and just simply gets rid of the rest

quote:

Originally posted by Saint John I'm a fairly skinny guy. I only weight 130, yet I can eat all the junk food and anything I want without gaining weight. I was told I need to eat a ton of carbs to first pack on the fat and weight, then move to protein and creatine, because your body only absorbs so much protein, and just simply gets rid of the rest

See how it goes...at 130 u do need to eat for sure, but eat clean and u don't need creatine. Waste of money. Buy some chicken and steak with that cash u would waste on supps. I dunno about packing on the fat first as I like to be lean all year round, so I eat around 500 cals above maintenance and make gains just fine without packing on the fat.

Yeah, don't pack on fat. You'll just have to lose it again later, and that will also burn off some of the muscle you gained. If you put muscle onto a lean frame you'll see the benefits.

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Started exercising again last week and going to the gym.
I've been watching my diet again for the past month and dropped from 105kg to 100kg. Definitely seen a big change. My goal now is to drop to my ideal weight of 95kg and get a bit more definition but those last 5kg are always tough. I need to do a lot more cardio.

I've started taking protein supplements again, though only half of what I used to so as to aid in recovery and help build a bit of muscle. I'm also taking 5mg of creatine to aid in recovery and then will drop that after 2-3 months.
The one side effect is the water weight. I've spiked to 101kg and considering I was losing weight, I'm making a educated guess and saying I've put on 2-3kg of water weight after about 10 days of creatine. Will be good when I stop taking though as my system will flush the water and I can get more definition.

A really positive thing about saturating your muscles with creatine though is the energy. I have an unbelievable amount of energy now. So much in fact, that I'm actually skipping a lot of my morning coffee and even the afternoon ones too because I don't feel that tired.

Getting back into the gym and doing cardio at home is an absolute bitch but mentally you feel so much better. I've also got a bit of a tan as it's summer and people that haven't seen me in a month or more are commenting how good and healthy I look. Sweet

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It's summer in croatia

Why don't these fucking endorphins make me feel good?
I only go to the gym when I'm nearby, I never go out of my way to go. Can't say I enjoy it enough to go out of my way, and although I'm stronger in most lifts than ever before I still look like shit and feel like shit. God I'm negative, grrrr.
Wish I was an airy-fairy hippy that thought it was great just to show up.