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Workin Out Thread (pg. 75)
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| diego |
| floorfiller, how long did it take you to get 15" arms? |
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| Floorfiller |
ok...i'm going to sit here and think until it's right hehehe...
now that i think about it...i think i'd like to have about a 3000 calorie diet...
3000 x 50% = 1500 / 4 = 375 / 5 = 75 grams of Carbs per meal
3000 x 35% = 1050 / 4 = 262.5 / 5 = 52.5 grams of Protein per meal
3000 x 15% = 450 / 9 = 50 / 3 = 16.67 grams of Fat every other meal
alright...now what do i want the workouts to look like...
Torso Day = Pecs, Back, Shoulder
Arm Day = Bicep, Tricep, Forearm
Leg Day = Quad, Glut, Calf, Hamstring
i'd probably want to do a three day on...three day off routine...
possible super sets...
Torso Day:
Flat Bench Press 3 x 12
Flat Flies 3 x 12
Incline Bench Press 3 x 12
Incline Flies 3 x 12
Decline Bench Press 3 x 12
Decline Flies 3 x 12
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Front Lat Pulldown 3 x 12
Bent Over Barbell Row 3 x 12
Behind Lat Pulldown 3 x 12
DB Bent Over Row 3 x 12
Seated Row 3 x 12
Upright Rows 3 x 12
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Shoulder Press 3 x 12
Shoulder Raises 3 x 12
DB Shoulder Press 3 x 12
Front Raises 3 x 12
Military Press 3 x 12
Bent Over Raises 3 x 12
Arm Day:
Barbell Curl 3 x 12
Tricep Pulldown 3 x 12
Forearm Curl 3 x 12
DB Curl 3 x 12
Tricep Extension 3 x 12
Hammer Curl 3 x 12
Preacher Curl 3 x 12
French Press 3 x 12
Wrist Curls 3 x 12
Leg Day:
Leg Press 4 x 12
Leg Extension 4 x 12
Seated Calf Raises 4 x 20
Squat 4 x 12
Leg Curl 4 x 12
Standing Calf Raises 4 x 20
Hack Squat 4 x 12
Abduction Machine 4 x 12
Donkey Calf Raises 4 x 20
anyone want to suggest anything based on that?:conf: |
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| Floorfiller |
| quote: | Originally posted by diego
floorfiller, how long did it take you to get 15" arms? |
not very long. arms were one of the first things to come for me...then i kinda stopped working arms, so they aren't that great...i know once i start working out again...in a month...i'll probably be up to 16... |
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| Orbax |
Post pics you bastard!
and its really hard to do a day of supersets hehe. Id do it like 1 time after every 2 workouts for that muscle group. Also, depending on where your focus is (outer, inner) id do flies first, bench second. Flies take a lot more muscle coordination, and your chance of injury goes up if you do them when tired.
and my three day would be more of a chest-back, biceps triceps shoulders, legs. with abs every day.
Thats just me though :D the legs have so much muscle i throw up when i do anything other than legs in the same day.
also i like working opposing muscle to get them stretched out and not end up with gorilla arms that dont extend straight. The more you stretch, the further down the muscle goes :D
looks good though. |
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| Nrg2Nfinit |
| quote: | Originally posted by Orbax
also i like working opposing muscle to get them stretched out and not end up with gorilla arms that dont extend straight. The more you stretch, the further down the muscle goes :D
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nice.. i do the same
i heard that if you work opposing muscles.. the growth is better since the muscles heal in unity.. maybe its just a rumor
you shouldnt stretch very vigorously between sets either.. your risking injury that way
before.. and cautiously after
pics will come soon as well as measurements
ive been very lazy the last few week so this week im getting back in the routine
:D |
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| TranceSpeeder |
| quote: | Originally posted by Floorfiller
ok...i'm going to sit here and think until it's right hehehe...
now that i think about it...i think i'd like to have about a 3000 calorie diet...
3000 x 50% = 1500 / 4 = 375 / 5 = 75 grams of Carbs per meal
3000 x 35% = 1050 / 4 = 262.5 / 5 = 52.5 grams of Protein per meal
3000 x 15% = 450 / 9 = 50 / 3 = 16.67 grams of Fat every other meal
alright...now what do i want the workouts to look like...
Torso Day = Pecs, Back, Shoulder
Arm Day = Bicep, Tricep, Forearm
Leg Day = Quad, Glut, Calf, Hamstring
i'd probably want to do a three day on...three day off routine...
possible super sets...
Torso Day:
Flat Bench Press 3 x 12
Flat Flies 3 x 12
Incline Bench Press 3 x 12
Incline Flies 3 x 12
Decline Bench Press 3 x 12
Decline Flies 3 x 12
-------------------------------
Front Lat Pulldown 3 x 12
Bent Over Barbell Row 3 x 12
Behind Lat Pulldown 3 x 12
DB Bent Over Row 3 x 12
Seated Row 3 x 12
Upright Rows 3 x 12
-------------------------------
Shoulder Press 3 x 12
Shoulder Raises 3 x 12
DB Shoulder Press 3 x 12
Front Raises 3 x 12
Military Press 3 x 12
Bent Over Raises 3 x 12
Arm Day:
Barbell Curl 3 x 12
Tricep Pulldown 3 x 12
Forearm Curl 3 x 12
DB Curl 3 x 12
Tricep Extension 3 x 12
Hammer Curl 3 x 12
Preacher Curl 3 x 12
French Press 3 x 12
Wrist Curls 3 x 12
Leg Day:
Leg Press 4 x 12
Leg Extension 4 x 12
Seated Calf Raises 4 x 20
Squat 4 x 12
Leg Curl 4 x 12
Standing Calf Raises 4 x 20
Hack Squat 4 x 12
Abduction Machine 4 x 12
Donkey Calf Raises 4 x 20
anyone want to suggest anything based on that?:conf: |
damn mate, nice!
i just run for an hr a day and do a few on the bench. its track season:p |
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| diego |
| quote: | Originally posted by Floorfiller
not very long. arms were one of the first things to come for me...then i kinda stopped working arms, so they aren't that great...i know once i start working out again...in a month...i'll probably be up to 16... |
that's good, i aint to bad either it seems, gained an 1.25" in 9 weeks.
how long do your workouts take? |
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| Floorfiller |
i just wanted to clarify that i wouldn't do all of those torso day supersets at a time hehehe...i might choose one from each muscle group and maybe add one more (rotating which gets the extra superset).
man i can remember the glory days of highschool when i'd have like 2 hour workouts hehehe. but nowadays i usually hit around an hour...maybe like an hour 15 min.
as far as working the opposing muscle groups at the same time...yeah i've done that before...works pretty good. my only complaint about it is...that well..it really messes up the amounts of weight i can do hehehe...i dunno...still a good idea though |
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| Orbax |
| get pics yet sl00t? |
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| Nrg2Nfinit |
not eyt orbax
i am tehd droukn tonight
omgfugaogaoghoahohsdfakfklaj 11!!!! 1oneoneon1 |
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| TruffleShuffle |
| What types of abdominal exercises do you fitness gurus recommend? Most of my body is what I'd consider "normal", but my waist is kinda big, and doing lots of cardio only brought it down a little. |
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| Nrg2Nfinit |
| quote: | Originally posted by Nrg2Nfinit
not eyt orbax
i am tehd droukn tonight
omgfugaogaoghoahohsdfakfklaj 11!!!! 1oneoneon1 |
:wtf: :wtf: :wtf: :wtf: :wtf: :wtf: :wtf: :wtf: :wtf: :wtf: :wtf: :wtf: |
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