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Working Out Thread Part II (pg. 4)
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| Lumps |
| Holy , Orbax, you ripped as a mutha. |
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| Floorfiller |
| quote: | Originally posted by MERLIN
and man do those walking lunges make your ass hurt!:toothless |
greatest overall leg exercise EVAR!!! hahaha :p |
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| UWM |
I just find it humourous that the first pic that Orbax posted is titled 'titless.jpg'
:D |
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| Orbax |
on the gym crowding... agreed. I found a small place that charges 20 a month and even that place gets packed around 4:30-7
i usually end up there around 1-2 so no ones ever in there. Not a huge fan of the big gyms. They are always so outdated hehe.
and im still titless :p just photbucet doesnt accept renames ! |
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| Orbax |
| quote: | Originally posted by nrjizer
[/IMG]http://www.revistacinefagia.com/clasicos004b.jpg[/IMG]
[/IMG]http://www.completemartialarts.com/whoswho/actionstars/images/bruceflex.jpg[/IMG]
Some sort of cross between those two :cool: |
Youre already pretty friggn close to that mate haha.
edit: so yeah anyone who wants a custom program:
Height
weight
goals
pictures
its almost impossible to do a serious one wihtout a pic. but...if you want a general work out youre just gonna have to make your goals more accurate. If you have a big chest and need back and arms focus say so ;) |
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| Orbax |
heres my kind of generic girl work out for the ladies:
Monday:
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 leg press
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 decline bench situps (situps on a decline bench, go back parallel to floor and go up again. That way you never touch ground)
Tuesday Cardio: (pick one go for at least 30 minutes)
Running: 900 cal an hour (about 300 calories a mile)
Jogging: 400 cal an hour (200 cal a mile, but you can go longer jogging)
Swimming: 700 cal an hour (The best cutting)
5 sets of 25 crunches
Wednesday:
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 cable crunches
Thursday 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
Friday: 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.
that will give you just time and burning in the gym. plus keeps the weight light enough to not build too much muscle. |
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| Orbax |
ATTN Daydreamer: a brad pitt work out :D
Weight gain has been a constant struggle for me too. I run, I hike, I work out hard. Im always doin stuff. and when im not I just dont eat much.
before I forget Oprah last night had a man who lost 500 lbs. he now weights 200 lbs. He did it BY HIMSELF. it was NOT EATING SO MUCH AND WALKING AROUND.
anyway.
two biggest things are gonna be Eating a little bit more throwin down a 70/30 protein/carb split and eating a decent amount. Ive been gaining weight by eating 3 tortillas,6 eggs, 1.5 avocado, 1.5 tomato, 12 slices of turkey a day. I was actually gaining less when i was eating 7000 calories + a day. So i think whats been working for me has been the leg exercises. Squats are anabolic that means they produce HGH (human growth hormone). they are the only exercise that does that. so throw down some squats. Youll get stronger and bigger everywhere.
a nice general workout without specifically attacking 1 part would be:
15 minute cardio warmup
DB press
1x 15 warmup
3x15
Seated rows
1x15 warmup
3x15
Machine fly
3x12
lat pulldowns
3x15
standing bent over reverse db flies
3x12
abs- hanging leg raises and kneeling rope crunches and side bends.
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15 minute cardio warmup
Squats
1x15 warmup
3x8
seated calf raises
1x15 warmup
5x12
hamstring curls (DO THIS CAREFULLY easiest muscle to tear evar!!!)
1x15 warmup
3x15
Leg press machine
3x8
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
3x12
tricep rope pull down
1x15 warmup
3x12
bicep curls
1x15 warmup
3x15
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.
Other workout junkies feel free to add/edit that ;)
edit: LOL found this on how to look like movie stars in movies
"Get yourself some doctor prescribed, controlled dosages of D-bol, winstrol, and novadex. Then, supplement your diet with laboratoy tested nutrients based on your metabolism and other bodily statistics that your four hired chefs make for you. Then, hire six personal trainers for 2000 dollars an hour each. Then, have your ass wiped for you by a servant with jewel-studded toilet paper" |
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| Omegasox |
| quote: | Originally posted by Orbax
main thing is trying hard and not eating junk food and snacks |
Most important part of the entire post. So many people think if they work out they'll get the perfect body, but it's 99% diet (exaggerated for emphasis :D) |
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| daydreamer |
reporting back SIR!!!
lots of work to do |
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| lücid |
| quote: | Originally posted by Floorfiller
alright.... lets do this again hahahaha...what i was gonna say was...
i think you're a cool girl Lucid...so i'd love to help you reach your goals so feel free to ask any questions and welcome to, now the second edition, or the thread hehehe :p |
wow FF thank you for your wonderful post! and thanks to Orbax for his great post in the old thread. you guys have helped me tons already!!
| quote: | ok cardio...
cardio is gonna be your friend if you're looking to lean up obviously. couple things to keep in mind. it's great to start at that 15 mins, but you already seem to realize you should be doing more. i think that 40 mins is a great goal because really the first 15-20 mins of cardio you aren't really burning much fat at all, but instead you're using other sources of energy like the food you last ate etc. so once you get farther in time, you'll start to burn actual stored fat more effectively. this is also a reason a lot of people like to do cardio in the morning before they have eaten anything..basically to try and speed up the process hehehe. also another thing i'd keep in mind is that i wouldn't go too much over 60 mins...if you get to that point it'd probably be better to just increase speed and not add more time because eventually you'd start burning other sources besides stored fat like muscle and stuff... |
i did the elliptical for 15 min last night and felt like i could have easily gone another 5-10 min. i had to leave though 'cause the gym was closing (hahah yes my bf and i spent like 1.5 hours at the gym on valentines day!!)... so tomorrow i am going to try for 20 or 25 minutes. i'd love to be able to do it in the morning but i value my sleep too much. maybe once the weather starts getting nicer ill try to go out for a morning jog before work.
| quote: | ok abs...
i agree with orbax that you should increase doing abs to daily. just a couple of tips on targeting the right areas for achieving what you're looking for. as orbax said, definitely do some oblique work. by working those side abs you're gonna get that slender hourglass waist you want and probably the best ways to target that are gonna be a machine for obliques if your gym has one. you might know it, you basically sit on a seat and do a twist to the side motion...really a great machine. and let's not forget everyone's favorite...LOWER ABS!!! hahaha...my nemisis :mad:. anyway, the best thing i've found, and really probably the best overall ab exercise is hanging leg raises. you can do them on like a pullup bar or whatever and if you add a little twist it's great for those obliques once again ;). if you don't want to do the hanging ones you can always do them in a roman chair (those things where you hold yourself up and your arms rest on the pads hehe). i wouldn't worry too much about the top of your abs. if you do some of these exercises you'll be hitting them as well... |
right now i've been using 2 different machines that are basically like crunches. one has a seat where you bend over a bar and just move your upper body downward, targets the upper abs. then the other one is the chair where you pull the handles down and lift the foot bar up at the same time so you're in a crunching motion. then in addition to that i use the oblique machine you're talking about where you twist. i love that one!
last night i saw some guys using the roman chair and i decided "hey that looks like fun!" so i made my bf come over and show me how to use it... its freaking hard!! i could definitely feel it working my lower abs.
| quote: | alright weight training for the ladies...
i'm agreeing with orbax on everything thing hehehe...but he's right free weights are great. first, weight training for ladies is all about slow, controlled, hi-rep, low weight movements. you're trying to build muscle endurance and doing between 15-20 reps of maybe like 3 sets each exercise is gonna be what you'll want to be doing. as i just said...really cocentrate on the form. that's the advantage of the free weights...you can go through the full motion and go slow and that is what is going to give your muscles that long sleek look instead of bulky (but really...you don't have to worry about that). so focus on the form first and controlling the weight...you'll still get a great burn and that's what you're looking for... |
i've been using some free weights in addition to the machines. i feel more comfortable on the machines right now just because they're easier for me to figure out and they somehow seem simpler in my mind.
| quote: | legs...
always something the girls are looking to get right? hehehe. well probably the best things you can be doing for legs is these machines designed to work your inner and outer thighs. you've probably seen girls using them before...hell i use them because they ing work hahaha :p. great little machines and they will target your thighs in the way that you want. now...lets talk about something really important hahaha... |
oh yeah i used both machines.. one where you push inwards with your thighs then another where you push outwards. they work great. my favorite one is the leg press though.
| quote: | ASS!!! :stongue:
if you want a fantastic ass...i've got one exercise that'll do it up quick for you (and i'm sure orbax will back me up on this one ;))... walking lunges!! these are probably my favorite exercise for ass. just start out without weight and get the form down right. to really target the butt make sure you're pushing on the way up with the heal...you'll really feel it i promise heheh :p. after you get the form down maybe add some light dumb bells. also they have these machines i always see girls use for butt where you put your leg on this pad a push backwards and squeeze. hopefully you know what i'm talking about hehehe...anyway, i think that should cover that really well... |
heheh im gonna have to figure out these walking lunges.
| quote: | diet...
alright, well i won't say too much about food stuff because we all know how to eat healthy, but i will say drinking lots of water is gonna help you out. not only is drinking water all round good for you, but it also suppresses hunger. if you are constantly drinking water you aren't going to get hungry nearly as much which will make it easier to 1. stick to your food plan and 2. prevent you from sneaking into the cubboard for cookies! hhehe. |
yeah i've cut out all soda from my diet and i am drinking only water and green tea now during the day (i always drank soda since we have free soda at work, damnit!)... and i've been eating like power bars and yogurt for breakfast.
| quote: | | ok well i hope that is helpful..sorry to write a book. good luck with the training and like i said...feel free to ask us anything...we'll help ya out ;) :p |
AWESOMELY helpful.... you guys rock.
i have one more question, that's very important. because of course i'm not cutting alcohol out of my diet (i have been drinking significantly less than i was last year though)... what are the best alcoholic beverages for someone who is trying to lose fat and tone up? |
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| AwakenedAddict |
Hrmmm thinking of getting back into the workout thing b/c my friend is apparently going to start training for firefighting school (or wherever they learn their stuff) and he needs a workout buddy. My old workout usually went something like this:
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Stretch ;)
10 minutes on the cycle to warm up
upper-body individual freeweights (2 weights, one for each arm.. i really don't know the name of all the excercises) usually 15-20 minutes
Leg press (2 sets of 10, 5-10 minutes)
Curls (2-3 sets of 10, with one weight for both arms, 5-10 minutes)
Bench press (if i'm feeling especially good :) 1 set of 5/10, 5 minutes)
50 Situps (not crunches :p)
10 more minutes on the cycle
Stretch out/cool down
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*I don't remember the weights at the moment, but the weren't extreme. I'm 5'10" and 120lbs and not looking to bulk up.
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| AwakenedAddict |
| quote: | Originally posted by lücid
i have one more question, that's very important. because of course i'm not cutting alcohol out of my diet (i have been drinking significantly less than i was last year though)... what are the best alcoholic beverages for someone who is trying to lose fat and tone up? |
I would stay away from beer and dark liquor as they probably have the most calories/carbs.
I would think clear spirits, like vodka and gin and their related mixed drinks (w/fruit juice :p) would be the best.
However, i'm not speaking from a position of knowledge.. just instinct |
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