Yessss, I'm back in the groove.

After only a few trips to the gym for a 1/2 hour on the elliptical, I feel thinner and more energetic! Weights will come later...

That's the cure for the winter blues! A good sweat! And it's only hard to go back the first time, then it gets easier and easier!

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"WEMF is...." and I can't remember the rest because I didn't write it down.
- Blackness at WEMF 2007

I work out aswell. Here's my program:

Day one:
-10 min. warmup.
-Standing Gluteus Machine, 3x10
-Leg Curls, 3x10
-Calf Press in Leg Press Machine, 3x10
-Benchpress, 3x10
-Incline Flyes, 3x10
-Incline Frenchpress, 3x10
-Crunches, (5x5)x3, I'll try to explain: Firstly 5 straight forward crunches, then 5 with my right leg stretched out above the ground and my left leg in a 90 degrees angle with my torso (bent of course as I'm not very flexible), then 5 the other way around, 5 where I keep both legs straight up in a 90 degrees angle with my torso, then finally 5 where I keep my legs straight up as in the previous 5 reps, but with some air between them (looks kinda weird).
-10 min. running, 10 min. cycling and 10 min. rowing.

Day two:
-10 min. warmup
-Squats, 3x10
-Leg extensions, 3x10
-Close grip pulldowns, 3x10
-Pulley machine with wide grip, 3x10
-Sitting dumbell curls (on an incline bench), 3x10
-Lateral raises, 3x10
-Oblique raises on a Lower Back Bench, 3x10. On this one i turn my torso on the top of the motion in order to get some work on my abs aswell.
-25 min. running (10 min. warmup, 10 min interval with half a minute running and half a minute resting, and 5 min cooldown.

I've just turned 18 and I've been working out for a little over a year. My weight is 78 kg and I'm about 185 cm. tall.

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today's not so extremely good workout lol

my elbow started bothering me after the first exercise, it's not like it's hurting or something, but it feels like something in it stops me from actually doing my best, like a vein or something is holding back heh, and when i stretch my arm out as much as possible and hold my right thumb on the inside of the elbow it feels like i can feel the blood in the veins.. strange, but i kept going on though


shoulderpress machine:

1x12 - 140
1x10 - 160
1x6 - 180

smith-machine overhead shoulder press:

1x12 - 120
1x12 - 140
1x12 - 160

one-arm side laterals raises:

2x12 - 20
1x10 - 24

front plate raise:

2x12 - 30
1x10 - 40

dropped the neck/traps today since i'm still 'sore' after the workout on friday (friggin BB shrugs where you can keep putting on weight forever..still feels like it was yesterday)

abs:

flat bench lying leg raise:

3x15 - mid
3x12 - left and right side

seated flat bench leg pull-in:

2x25 - mid only


might do some more abs later tonight


tomorrow is the day!! legday aaaaaaaah!

quote:

Originally posted by diego why do you want to do cardio?

running 30seconds for a bus then sitting on the bus panting like a rapist for 10 minutes isnt a nice feeling.

also, when i do 5 fives of cardio i feel like puking after it i am that unfit.

if i up my cardio and get reasonable fit will it not be better for weight training?

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Liverpool Champions of Europe 2005!


TA's NFL survival League winner 2006!

quote:

Originally posted by verminator how do you manage to begin with the heaviest weights and then drop hehe always do like this; 160x12 - 170x12 - 180x10, when using the shoulder press machine.. as i need something easier to start with, and after a series or two (depends on how many i want to do) i can start putting some weight on we'll see today if i can put on some more,shoulderday today.. can't wait for tomorrow, legday will post today's workoutroutine when home tonight btw, got curious when reading through some of the pages again (yes, i know, i got nothing to do at work ), how long have you been working out? ygrene, orbax, floorfiller,diego etc

well if you're able to do a heavier weight and maintain reps after the 1st set, it means you're not pushing yourself hard enough on the 1st. each set i do is all out, total focus on pumping the muscle, nothing less.

i've been working out for 4 years kinda, sorta would do maybe 3-4 months then forget about it for a while. but only in the last 5-6 months have i been training properly with near total dedication

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diego, the white edition page

quote:

Originally posted by Michael19 if i up my cardio and get reasonable fit will it not be better for weight training?

might improve your endurance maybe, but it wouldn't make enough difference to warrant it

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diego, the white edition page

me, a work in progress, i look rough, man it is so hard getting lighting right

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diego, the white edition page

quote:

Originally posted by diego might improve your endurance maybe, but it wouldn't make enough difference to warrant it

do you not do any cardio at all?

also, anything that can be done for the old sore/stiff arms or do i just grin and bear it?

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Liverpool Champions of Europe 2005!


TA's NFL survival League winner 2006!

quote:

Originally posted by Michael19 do you not do any cardio at all? also, anything that can be done for the old sore/stiff arms or do i just grin and bear it?

zilch, when exactly are your arms sore?

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diego, the white edition page

also diego, bit more work on the chest and pecs and you would look excellent

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Liverpool Champions of Europe 2005!


TA's NFL survival League winner 2006!

quote:

Originally posted by diego zilch, when exactly are your arms sore?

was working out yesterday and just sore today, i know since i only started they are sore and unused to the work, buts its fuckn uncomfortable.

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Liverpool Champions of Europe 2005!


TA's NFL survival League winner 2006!