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Working Out Thread Part II (pg. 76)
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| Michael19 |
leg days today
leg ext:
35 x 8(77lbs)
35 x 8
35 x 8
lunges
10 x 8 kgs(22lbs)
10 x 8
12 x 8 kgs(26lbs)
ballet squat
12 x 8
12 x 8
14kgs(30lbs) x 8
normal bb suats
cant remeber what weight :rolleyes:
bend over leg thingys
10 x 8
12 x 8
12 x 8
leg curls
40kg x 8(88lbs)
45 x 8(99lbs)
50x 8 (110lbs)
so i ahve decided to change my routine.
its gonna be
chest, tricep
day off
legs
day off
back, biceps
day off
day off.
just wondering, where should i stick shoulder in? with chest or back, or even legs pssible? |
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| zack3082 |
dont work your chest and triceps together or your back and bi's.
if your pressed for time...
chest bis
back tris
legs shoulders
calves should be every other day along with forearms
your better off putting arms in a single day and shoulders in a single day, that way you can make sure you hit your abs/calves hard both of those days. |
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| e*motion |
| quote: | Originally posted by zack3082
dont work your chest and triceps together or your back and bi's.
if your pressed for time...
chest bis
back tris
legs shoulders
calves should be every other day along with forearms
your better off putting arms in a single day and shoulders in a single day, that way you can make sure you hit your abs/calves hard both of those days. |
thx man, i was going to start up again this monday but couldnt figure out what days I should do what.
anyone ever experiment with "sauce" ? |
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| Michael19 |
| quote: | Originally posted by zack3082
dont work your chest and triceps together or your back and bi's.
if your pressed for time...
chest bis
back tris
legs shoulders
calves should be every other day along with forearms
your better off putting arms in a single day and shoulders in a single day, that way you can make sure you hit your abs/calves hard both of those days. |
why not chest and tricep and back a biceps?
never done any calve work before, not too worried about them. |
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| Floorfiller |
| quote: | Originally posted by Michael19
why not chest and tricep and back a biceps?
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he's saying that because you use a lot of tricep when doing pec exercise and likewise with back and biceps...i think its really a personal thing though...work whatever you feel is a good combo for you...
| quote: |
never done any calve work before, not too worried about them. |
that's why you probably have ty calves ;)
ask orbax what is up...he never worked legs because he ran and climbed and stuff...but he's liking them now ain't he hehehe...
same with calves...people that don't worry about them 1. are after beach muscles or 2. think they have big calves in relation to the rest of their body, but remember calves are a lot harder to work and grow then other muscles...just something to think about |
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| zack3082 |
1. ALOT of people dont know how to properly activate their muscles when they use them. lots of people use triceps too much and same thing with back.
2. it just makes sense, devoting a workout to arms. working protag/antagonist muscles together is a good idea if they arent 2 huge muscle groups. working a protagonist and a synergist (chest & triceps) you constantly slightly working both muscles. i just dont see the point of it, the majority of people i train that are up to doing split sessions through nasm's OPT model train this way as well.
train you chest and back at the starting of the week that way by thursday/friday your able to work arms hard. ;) |
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| zack3082 |
| o, and as far a gear ive never done it. but i know a whole ton about it so if you have questions ask. id rather someone not juice but if you do it i want to make sure you are doing it right, and following it up safely. |
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| Orbax |
yeah, I call small legs "frat boy" syndrome lol. I love seeing these "big" guys with no definition and tiny little waists and smaller legs. Look like oranges on a toothpick.
Ever since starting my calf, quad, ham workouts Ive been running like my legs are made of rocket fuel. feels soooo good and has added a lot to my hiking and running :) |
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| daydreamer |
ok so......
i tried the diet, but my body didnt react the way i wanted to per se.
i stabelized at 141 lbs, which is cool and evertyhing, but i was getting some MAJOR FECKING PIMPLES. usually i get one maybe two at a time, and they are usually around my shoulders and back. they don't bother me. not noticeble.
i had two around the mouth, and the biggest one imaginable just above the tip of my nose for about a week. its dead now, but FECK!!!!:whip: :mad: :whip:
noticeable changes,:eek: , around the chest area. but i kind of want to pop out more. i got more definition all around which is cool. guess i will just keep the whole thin look. |
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| Omegasox |
I found a great article on what to do PW.
Clicky |
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| zack3082 |
post workout
the normal human body takes about one hour of working out to drop your insulin levels and for it to run out of glycogen. its smart to drink some kind of carb drink like normal gatorade once your get about an hour into your workout. i drink close to a gallon of water during my workouts, usually 3 liters (gallon being 3.78) on top of 16 ounces of gatorade.
once you get dont working out youve got about 45 mins to take advantage of your body. basically eating after your workout isnt smart at all, because it takes time to digest food, food doesnt digest is 5 minutes. its best to have some kind of predigested postworkout shake with carbs in it, if not then add carbs. dextrose works, and quaker raw oatmeal and blend it with muscle milk. if you dont have time get some carb powder, complex carb in powder form and just put it in a shaker with your protein powder, fill it with waer after your workout. thats what ill be doing once i start my cut this monday |
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| Orbax |
| quote: | Originally posted by daydreamer
ok so......
i tried the diet, but my body didnt react the way i wanted to per se.
i stabelized at 141 lbs, which is cool and evertyhing, but i was getting some MAJOR FECKING PIMPLES. usually i get one maybe two at a time, and they are usually around my shoulders and back. they don't bother me. not noticeble.
i had two around the mouth, and the biggest one imaginable just above the tip of my nose for about a week. its dead now, but FECK!!!!:whip: :mad: :whip:
noticeable changes,:eek: , around the chest area. but i kind of want to pop out more. i got more definition all around which is cool. guess i will just keep the whole thin look. |
yeah, protein is hard on the body and does that. try to stabilize it with some more carbs or just spread it out more.
For chest...just keep on going. Drop the weight and do an extra set or 2 of 12 to get a final blast to completely destroy them. It takes a few months hehe keep with it ;) |
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