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Orbax vs Tobias Ab Challenge. (pg. 2)
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| töbias |
Okay, so for people that want to join in the challenge.
Time: 3 weeks
Prizes: Weight Loss during 3 week period AND
best picture of abs at end AND
best before and after photo change |
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| ShadoWolf |
| quote: | Originally posted by Orbax
Ill do it the 28th. Im not seeing as much progress as I wanted yet :)
so far its just light diet, lots of running and workin out
i do side bends 3x15 with a 60 lb dumb bell and 3x20 kneeling rope crunches with cable set to 120.
starting up bicycles, russian twists, and straight leg crunches at nights :)
3x100,3x100, 3x20 respectively |
and quitting beer |
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| töbias |
| quote: | Originally posted by ShadoWolf
and quitting beer |
Drink more beer Orbax!
Drink more beer!
Don't listen to him. |
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| AwakenedAddict |
| quote: | Originally posted by Boomer187
eh, I think if I lose weight ill die...but im in for some death. |
lol, me too... i've got to gain like 10 lbs
I've had a sixpack for a while, but it's due to skinniness mostly :p |
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| tribu |
| ill try though I have little faith in myself |
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| töbias |
This is my standard program for the week.
Day One (Legs/Abs)
ORDER EXERCISE TEMPO REST SET No. REPS Wt/Reps
A Cardio 20 mins
B Stretches General
C1 Leg Press 2-1-2 0 1 12-15
2 10-12
3 8-10
F Cardio Intervals 10 mins
D1 DB Lunges 2-1-2 0 1 10-12
2 8-10
E1 Swiss Ball Sit-ups 2-1-2 0 1 15
2 15
3 20
G Boxing Intervals 10 mins
H Swimming Laps 15 mins
Day Two (Chest/Biceps/Abs)
A Cardio 20 mins
B Stretches General
C1 Swiss Ball DB Bench Press 2-1-2 0 1 12-15
2 10-12
3 8-10
C2 Swiss Ball DB Biceps Curl 2-1-2 0 1 12-15
2 10-12
3 8-10
F Cardio Interval 15 mins
D1 Pec Deck 2-1-2 0 1 10-12
2 8-10
3 6-8
D2 Seated DB Biceps Curl 2-1-2 0 1 10-12
2 8-10
3 6-8
E Reverse Crunches 2-1-2 0 1 15
2 15
3 15
H Swimming Laps 15 mins
Day Three (Back)
ORDER EXERCISE TEMPO REST SET No. REPS Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps
A Cardio 20 mins
B Stretches General
C1 Seated Row 2-1-2 0 1 12-15
2 10-12
3 8-10
D1 Lat Pulldowns 2-1-2 0 1 10-12
2 8-10
3 6-8
F Cardio Interval 15 mins
G Boxing Intervals 10 mins
H Swimming Laps 15 mins
Day Four (Shoulders)
ORDER EXERCISE TEMPO REST SET No. REPS Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps
A Cardio 20 mins
B Stretches General
C2 DB Shoulder Press 2-1-2 0 1 12-15
2 10-12
3 8-10
D2 DB Lateral Raises 2-1-2 0 1 10-12
2 8-10
3 8-10
H Swimming Laps 15 mins
Day Five (Triceps)
ORDER EXERCISE TEMPO REST SET No. REPS Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps Wt/Reps
A Cardio 20 mins
B Stretches General
C2 DB Single Arm Extension 2-1-2 0 1 12-15
2 10-12
3 8-10
D2 Rope Reverse Tri-Pushdown 2-1-2 0 1 10-12
2 8-10
3 6-8
E1 Swiss Ball Sit-ups 2-1-2 0 1 15
2 15
3 20
G Boxing Intervals 10 mins
H Swimming Laps 15 mins |
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| nrjizer |
Ok, sign me up for "best before and after." I'm trying to get ultra lean/low body fat % prior to WMC (particularly on the abs). I'll get a "before" pic in a little bit.
In the spirit of sportsmanship, give me some tips. Should I fast? Eat little, or eat a lot of low fat stuff? I'm gonna be running/weight lifting daily, but should I do anything in particular?
We starting right away? |
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| tribu |
Your workout regiment destorys mine. I like to work out, but I simply dont have that amount of time to dedicate.
Still will enter for a bit of motivation |
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| töbias |
Yep, starting straight away.
The best way to lose weight is to exercise in the morning before you eat.
The scientific basis is that with an empty tummy the only way you are going to get energy is to burn fat.
So if you were to do 40 minutes every morning and then follow that up with some wheat biscuits and milk (no sugar) or Special K cereal (no sugar), you will drop weight really really fast.
You can jog, ride a bike, jump on a cross trainer, it doesn't matter. |
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| töbias |
| quote: | Originally posted by tribu
Your workout regimine destorys mine. I like to work out, but I simply dont have that amount of time to dedicate.
Still will enter for a bit of motivation |
I sort of run through my routine, done in 60mins.
Do you visit a gym? |
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| Orbax |
Im not gonna type up my week of working out, what a pain :p
and id eat lightly, 70/30 protein carb split and do abs daily to bulk, then taper into a 3 day fast starting the 25th :).
my little recipe was 3 days a week run a hilly 3.5 mile course to the gym, and work out 2 hours, and then run back. Eating about 1200 calories a day. Was losing a lb a day after that. |
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