|
Workin Out Thread (pg. 92)
|
View this Thread in Original format
| Floorfiller |
ok jason's routine as of tomorrow...
i know this is a lot, but i figure if i can commit to myself doing something like this for the rest of the month...i will definitely have something to show for it. i think my biggest challenge is going to be the diet to support this kinda work out schedule...that's always hard for me, but it's just about one day at a time. also a little worried about muscle soreness and it playing a role in my ability to workout other muscles, but we'll see...i'm going to post a daily thing in here so that way everyone will know if i was a bitch that day :wtf:...my god i'm terrified of that leg day :nervous:
Monday:
30 minutes of cardio first thing in the morning...
Push Ups / Pull Ups
- Goes to school and work -
Arm Day:
BB Curls 4 x 12
Tricep Pulldown 4 x 12
Wrist Curls 4 x 12
DB Curls 4 x 12
Tricep Extension 4 x 12
Hammer Curls 4 x 12
Close-Grip BB Curls 4 x 12
Reverse-Grip Tricep Pulldown 4 x 12
Reverse-Grip Wrist Curls 4 x 12
ab work before bed
Tuesday:
30 minutes of cardio first thing in the morning...
Push Ups / Pull Ups
-go to school and work-
Leg Day:
Leg Press 5 x 12
Leg Extension 5 x 12
Sitting Calf Raises 5 x 20
Squat 5 x 12
Leg Curl 5 x 12
Standing Calf Raises 5 x 20
Hack Squat 5 x 12
Front Squat on Smith Machine 5 x 12
Donkey Calf Raises 5 x 12
ab work before bed...
Wednesday:
30 minutes of cardio first thing in the morning...
Push Ups / Pull Ups
-go to school and work-
Torso Day:
Bench Press 4 x 12
Seated Row 4 x 12
Shoulder Raises 4 x 12
Incline Bench Press 4 x 12
DB Row 4 x 12
Military Press 4 x 12
DB Flies 4 x 12
Dead Lift on Smith Machine 4 x 12
Shoulder Shrugs 4 x 12
ab work before bed...
Thursday:
30 minutes of cardio first thing in the morning...
Push Ups / Pull Ups
- Goes to school and work -
Arm Day:
BB Curls 4 x 12
Tricep Pulldown 4 x 12
Wrist Curls 4 x 12
DB Curls 4 x 12
Tricep Extension 4 x 12
Hammer Curls 4 x 12
Close-Grip BB Curls 4 x 12
Reverse-Grip Tricep Pulldown 4 x 12
Reverse-Grip Wrist Curls 4 x 12
ab work before bed
Friday:
30 minutes of cardio first thing in the morning...
Push Ups / Pull Ups
-go to school and work-
Leg Day:
Leg Press 5 x 12
Leg Extension 5 x 12
Sitting Calf Raises 5 x 20
Squat 5 x 12
Leg Curl 5 x 12
Standing Calf Raises 5 x 20
Hack Squat 5 x 12
Front Squat on Smith Machine 5 x 12
Donkey Calf Raises 5 x 12
ab work before bed...
Saturday:
30 minutes of cardio first thing in the morning...
Push Ups / Pull Ups
-go to school and work-
Torso Day:
Bench Press 4 x 12
Seated Row 4 x 12
Shoulder Raises 4 x 12
Incline Bench Press 4 x 12
DB Row 4 x 12
Military Press 4 x 12
DB Flies 4 x 12
Dead Lift on Smith Machine 4 x 12
Shoulder Shrugs 4 x 12
ab work before bed...
Sunday:
45 minutes of cardio first thing in the morning...
off day...
extra ab work |
|
|
| Ygrene |
That's a righteous workout bro....
This is you in 3 weeks:
....I need a freakin tan.... |
|
|
| PHALPAX |
| Interesting posts since the last time i was here |
|
|
| miamitrance04 |
i just bought some nitro-tech never taken hope it works! haha as far as my routine goes:
monday: chest
tuesday: biceps
wednesday: triceps
thursday: shoulders and back
friday: legs
i do like 5 exercises per body group anything over that is too much,i do like 7,6,5 as far as reps i'm pretty cut so i don't do a lot of reps just try to do a lot of weight. |
|
|
| Gunyouken |
| quote: | Originally posted by Floorfiller
4. leg raises
once again not really sure what to call these, but it's another good exercise for the lower abs. basically what i like to do i get a flat bench...go to the end and lay down. now hang you ass off the bench so that you are supporting your legs in the air with your ab muscles....then you just kinda lift them up and down hehehe :p. if you can't do many with your ass hanging off the end, just start out doing them with more of your body on the bench, but the more you suspend your legs in the air...the more tension is put on the abs...hence the more they are working.
ok well i could list more, but just wanted to through out some of my favs for lower abs and obliques. i'm sure a lot of you do similar stuff already, but i thought i'd post it anyway hehehe...
if any clarification is needed at all...just ask :wtf: |
The leg raises I do, I hang on a pull-up bar and lift my knees as high as I can, almost in my face, I do this till failure, for 3 sets.
My abs are fried after that.
I thought that was what legraises intailed. I will try these that you mention. I also do the bicycle thing to target my side abs.
Does working only with light weights, cause muscles to ball up? Someone told me that, I only work with light weights since I do not want to increase my weight, I know muscle weights more than fat. |
|
|
| verminator |
why doesn't anyone post pics of their legs as well?
halmstrings/calfs etc
curious if ppl keeps up with the legs as they do with the upper part of the body ;)
new legsession on thursday - > hell
managed to throw up twice on saturday.. and that wasn't even a 'hard' workoutsession :D |
|
|
| Floorfiller |
| quote: | Originally posted by Gunyouken
The leg raises I do, I hang on a pull-up bar and lift my knees as high as I can, almost in my face, I do this till failure, for 3 sets.
My abs are fried after that.
I thought that was what legraises intailed. I will try these that you mention. I also do the bicycle thing to target my side abs.
Does working only with light weights, cause muscles to ball up? Someone told me that, I only work with light weights since I do not want to increase my weight, I know muscle weights more than fat. |
well that's awesome if you can do that. i know personally, i can't. i'm not flexible enough to do that...so i think my way is a good alternative.
also...i'm talking about keep the legs straight...not just lifting the knees if that's what you meant...
| quote: | Originally posted by verminator
why doesn't anyone post pics of their legs as well?
halmstrings/calfs etc
curious if ppl keeps up with the legs as they do with the upper part of the body ;)
new legsession on thursday - > hell
managed to throw up twice on saturday.. and that wasn't even a 'hard' workoutsession :D |
i want to post some leg pics this next time around...because i definitely agree with you. i just need to work out my camera arrangement because you couldn't see this last time because of all the shadows... |
|
|
| verminator |
oki cool :)
will try to follow up in this thread. been reading a while, but never actually got into posting.
will try to post pics when i start to tone in the end of feb. - still bulking time atm :D |
|
|
| Michael19 |
went to the gym first time today! haha, i did a small workout for about half and hour and nearly got sick, didnt think i was that badly unfit!:whip:
decided to give up the ciggies now aswell.
anyway, do you lads know a good site for food and nutrion inof. want to set up a decent food regime for myself and cant seem to find and good site to help me with it.
cheers |
|
|
| Floorfiller |
| quote: | Originally posted by Michael19
went to the gym first time today! haha, i did a small workout for about half and hour and nearly got sick, didnt think i was that badly unfit!:whip:
decided to give up the ciggies now aswell.
anyway, do you lads know a good site for food and nutrion inof. want to set up a decent food regime for myself and cant seem to find and good site to help me with it.
cheers |
how much do you weigh? and what would you like to accomplish? i'll help you set up a little diet type thing... |
|
|
| Michael19 |
| quote: | Originally posted by Floorfiller
how much do you weigh? and what would you like to accomplish? i'll help you set up a little diet type thing... |
about 55kg, 168 cm aswell.
i will post up the rest of my measurement if you need?
basically trying to bulk up and gain more muscle. i need to get fat first i guess then work from their to turn it into muscle |
|
|
| Omegasox |
| quote: | Originally posted by Michael19
went to the gym first time today! haha, i did a small workout for about half and hour and nearly got sick, didnt think i was that badly unfit!:whip:
decided to give up the ciggies now aswell.
anyway, do you lads know a good site for food and nutrion inof. want to set up a decent food regime for myself and cant seem to find and good site to help me with it.
cheers |
It's simple. Get rid of all drinks except for water, ditch the sweets and fast food, and stick with foods high in protein and complex carbs. If you're only starting out, keep it simple, otherwise you'll be harder pressed to stick to a strict diet. |
|
|
|
|
