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Working Out Thread Part II (pg. 26)
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| Orbax |
ATTN Miss Bliss
Day 1:
5 sets of 15 reps of incline db flies
5 sets of 15 reps of seated rows
5 sets of 15 reps of flat bench dumbell press
5 sets of 15 reps of lat pull downs
5 sets of 15 reps of squats
5 sets of 15 reps of bent over reverse db flies
5 sets of 15 reps of hamstring curls (seated leg curls)
5 sets of 12 reps of Kneeling rope crunches
Day 2:
5 sets of 15 reps db bicep curls
5 sets of 15 reps tricep rope pull downs
5 sets of 15 reps lateral db shoulder raises
5 sets of 15 reps db bicep curls
5 sets of 15 reps tricep rope pulldowns
5 sets of 15 reps machine shoulder press
5 sets of 15 reps of Kneeling rope crunches
Day 3 1 hour of Cardio
Running: 900 cal an hour
Jogging: 400 cal an hour
Swimming: 700 cal an hour
5 sets of 15 reps of cable crunches
Day 4: Chest, back, legs work out
Sat: Cardio
Sun: Rest
week 2, exact same but mon & Fri are now the bicep and its only 1 chest day that week...etc...continued ad infinitum.
diet...dont eat so much :p
if you want to be healthy about it though i suggest buying a bottle of Flax Seed Oil from your nearest health food supplier and drinking a tablespoon of that and eating 2 eggs for breakfast. Eat a piece of fruit first. It helps your body transport fat and get it out.
for lunch a sandwich on toasted bread if you can. Toasting lowers the insulin spike you get from trying to digest complex carbs. a light snack of veggies round 3 o clock and then dinner...just something healthy. Maybe a chicken breast with some stirfry, or a 50/50 pasta/meat thing...keep it light and protein heavy. Fish is AWESOME for protein. Your goal is to lose weight so all of these portions should be fine. Maybe half a chicken breast. Youre gonna be hungry for a week then get used to it hehe.
uhm...other than that...its about busting your ass in the gym. 5x15 should be a struggle on last 2 sets. find a good weight that lets you do it and just get that steady burn going.... |
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| Nabistai |
Aight.. so maybe this is stupid, but can someone check if these execises are correct? And maybe even complement the ones I can't find? (I think I know what some are by Masonious's explanation)
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| Miss Bliss |
| quote: | Originally posted by Orbax
ATTN Miss Bliss
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wow :eyes: it's not that I'd have a problem doing all that... I'm good with busting my ass and self-control and . But I think 5 x 15 is a little much to start... I think I'll start off at 3 x 15 and then work up to 4, then 5 in a few weeks.
And I like to do cardio and weights the same day... cardio just makes me feel good and healthy if I do it every time I go to the gym. Maybe on weight days I will do like 25 mins of cardio first just to feel like I broke a sweat and then some weights...
and what do you mean by this...
| quote: | Originally posted by Orbax
week 2, exact same but mon & Fri are now the bicep and its only 1 chest day that week...etc...continued ad infinitum.
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| Orbax |
Incline DB press and Flat are switched :) the incline means you are partially upright.
Bent over reverse db fly
Crunches (crunch with hips upturned like your humping and complte the crunch)
AssMaster (fully extend leg as far as you can behind you there should be a machine like this)
tricep ropes (keep hands parted and fullextend arm on return dont let them relax and bend fully at top)
Lateral raises (slow on the down fairly explosive on up, dont want to pull anything ;)
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| Orbax |
| quote: | Originally posted by Miss Bliss
wow :eyes: it's not that I'd have a problem doing all that... I'm good with busting my ass and self-control and . But I think 5 x 15 is a little much to start... I think I'll start off at 3 x 15 and then work up to 4, then 5 in a few weeks.
And I like to do cardio and weights the same day... cardio just makes me feel good and healthy if I do it every time I go to the gym. Maybe on weight days I will do like 25 mins of cardio first just to feel like I broke a sweat and then some weights...
and what do you mean by this... |
the point is lowering the weight to a point you can do that :) dont wait any longer than 1 minute between sets.
and mainly ignore that last line hehe. its for a 3x a week set where monday is the start of the week. 1-2-1 the first week 2-1-2 the second...but thats when you drop to 2 routines :p so yeah disregard that.
and cardio is fine to do on same day :) just make sure youre also devoting a day to it on off days! :D |
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| Masonious |
| Nabistai, you got it perfectly man, and Orb filled in those things for which you couldn't find pictures. |
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| Miss Bliss |
| oookay going to try to be good starting tomorrow... good luck everyone ... these should be some hungry painful bad-mood days for me :D woohoo can't wait... :) |
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| Orbax |
| hey now, it makes you feel awesome :p Lose your addictions :D Get fabulous baby :cool: |
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| Orbax |
For skinny peeps startin :D just like me!
DB press
1x 15 warmup
3x12
Seated rows
1x15 warmup
3x12
Machine fly
3x12
lat pulldowns
3x12
standing bent over reverse db flies
3x10
abs- hanging leg raises and kneeling rope crunches and side bends.
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15 minute cardio warmup
Squats
1x15 warmup
3x12
seated calf raises
1x15 warmup
5x12
hamstring curls (DO THIS CAREFULLY easiest muscle to tear evar!!!)
1x15 warmup
3x12
Leg press machine
3x12
standing calf raises
5x12
Jasons assmaster thigh presses :D
3x15
same ab routine.
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15 minute cardio warmup
shoulder press
1x15 warmup
3x10
tricep rope pull down
1x15 warmup
3x12
bicep curls
1x15 warmup
3x10
one arm at a time shoulder lateral raises with dbs
3x12
rope pulldowns
3x12
hammer curls
3x10
abs same work out.
thatll give you three days of work outs...so 1 week of working out and just redo the cycle.
now focus on finding the right weight for all this that you can just barely finish the entire exercise with the weights...and remember you have an entire other cept in about 15 minutes after your first exercise :D choose weight appropriately for the long hard burn. This usually means going lighter than you think, but test it out. Make sure you arent being a bitch about it. You should be sweating and swearing in your mind and stuff. This isnt easy but those longer sets of 12-15 instead of 8-10 will throw you into a good setup.
on your off days do 45 minutes of cardio at least.
other than that....go for it :D main thing is trying hard and not eating junk food and snacks and trying hard at this. Even if you dont feel like working out or are sore or whatever your excuse is, go in for at least 1 exercise. once your there youll do a whole routine hehe. just tell yourself "im goin in for abs hten coming home" then get your ass to the gym. and even if thats all you do its still worth it. |
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| Miss Bliss |
| Well I was pretty good today... ate healthy stuff, and not a lot. Did weights like you said, Orbax, and 30 mins of cardio. It ing hurt! I was surprised at how little weight I could do when I was doing 5 sets of 15... like less than 1/2 of the weight I could do when I was doing 2x15 before. I hope this works better than that. :) Tomorrow I will be good too... it's not that hard I guess, except I'm really hungry right now. :( Masonious, thanks for your help too, Orbax and Mason are like the super bro duo, jeez... :p These kids are HARDCORE, why are people like this single? :conf: I'd give ya both a big slap on the ass if I weren't on the east coast... |
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| Orbax |
*blush*
glad you had fun :) sall about the low weights and how much you can make them work for you :D take some Ibuprofen and tea so tomorrow isnt hell :) |
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| Inertia |
what are your tips for those of us with nothing but the great outdoors available as there is no gym within practical reach?
situps, push ups and running are the only thing coming to mind. used to be good with the first and third, but being abusively heavy for my strength (or abusively weak for my weight, perhaps), push ups were always an excercise i hated.
currently near 6 feet tall (havent measured in a while, so thats an estimate), somewhere at 190lbs. i eat everything. looking to get some muscle. i everyone says i look great atm, so i don't really want to lose weight, or mass i guess would be the more apropriate term. used to be constant player of sports; soccer, volleyball and basketball. stopped doing it though, and it's gotten to a point that a 2 hour nonstop game of volleyball on friday made me wake up a bit sore on saturday. i did ing move all over, but still, made me feel so ty that it made my body hurt. heh.
i got loads of time. just have to start getting off my ass. |
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