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Workout Thread III (pg. 23)
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| Nrg2Nfinit |
what are you loooking to do.. gain? lose? increase strength? increase endurance? tone up
post your objectives then w'ell get to work :D |
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| Ygrene |
The very first thing you should do to start off a beneficial exercise routine is: Vote Ygrene!
But yes, post some goals and we'll get you fixed right up! |
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| stren |
i don't know if i'm using the right steroids. But i think i can see some results
vote for stren and his muscles |
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| Ygrene |
| quote: | Originally posted by stren
i don't know if i'm using the right steroids. But i think i can see some results
vote for stren and his muscles |
You look like Brad Pitt in 'Podziemny Krag'! |
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| stren |
| quote: | Originally posted by Ygrene
You look like Brad Pitt in 'Podziemny Krag'! |
thank you, he was my inspiration
i love brad  |
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| nrjizer |
Heh, well I wasn't originally seeking advice, just announcing my decision to get back on the wagon again before I went and did my first set. :cool: I used to run 20+ miles a week and lift weights regularly. That was around last spring... but since then I've become really busy, and it was hard to make time.
But hey, why not? I'll take some help.
Since then I've lost a bit of muscle mass and have put on some fat. Basically, I want to shed all of this needless body fat once and for all. But I could never get over that final hill and get rid of those last few soft spots, even when I was running 20+ miles a week. I think my diet might not have been fully up to par. I've always tried to avoid excess fats, and I pretty much abstain from sugars and junk foods like white bread, chips, etc. Maybe I just wasn't sweating it out enough, since I was running in the spring time when it was cool out.
As for the weights... I've never really had a set routine. My weight bar has 60 lbs on it plus the weight of the bar (probably about 15?). I used to have 80lbs of weights on it, but of course I'm not in the shape I used to be. Basically, I'd sit on the edge of my bed and do 12 reps of military press, lean back, do 12 reps of wide grip benching, and 12 reps narrow grip. Whenever I was at home watching TV, doing a paper, or just messing around, I'd stop and do a set now and then, as well as some random sets of pushups (I can do about 60-70 on fresh arms at the moment)
And as for my abs, I think I need to try something new. What I've been doing for years is doing 10~ minutes of standard crunches with a 5 second hold, and then doing 10~ of leg lift crunches (I guess that's what you call them) with a 5 second hold. This works when I actually stay on the ball and do it every day. For a period of time, I had a visible six pack despite the fact that I had a small pot belly. In fact, I've never been able to fully get rid of the stomach fat, and a flat chest is probably what I want more than anything.
What I think I really need is a set routine so that I can actually acomplish weekly goals, thus ensuring that I'm actually making regular progress. I have a wide bar and 2 small (1 handed) bars with about 80lbs worth of weights, but no bench - just my bed (hey, it works!).
Basically, I want tone and strength, not bulk. Think Bruce Lee instead of Arnold Schwarzenegger. Sorry this post was so incoherent, I was just typing things as they came to mind. |
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| Nabistai |
Damn, I thought this thread was doomed after Orbax left :wtf: (come back btw kthxbye)
Anyway, I'm gonna start working out again in about 1.5 weeks and I need some advice. I mostly want to increase in mass (and also strenght/endurance if possible :p ) I'm planning to go to the gym about 2-3 times a week (for 1.5-2 hours) and I need some advice on a workout scheme and food pattern. I'm about 72 kg and 186 cm high if that help.
Ygrene, I voted you all the way, you owe me advice :p |
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| Ygrene |
| quote: | Originally posted by Nabistai
Damn, I thought this thread was doomed after Orbax left :wtf: (come back btw kthxbye)
Anyway, I'm gonna start working out again in about 1.5 weeks and I need some advice. I mostly want to increase in mass (and also strenght/endurance if possible :p ) I'm planning to go to the gym about 2-3 times a week (for 1.5-2 hours) and I need some advice on a workout scheme and food pattern. I'm about 72 kg and 186 cm high if that help.
Ygrene, I voted you all the way, you owe me advice :p |
Thank You Sir!!
The best way to increase your mass/strength is large full=body movements, even a little powerlifting. Going three days a week could work out very well. How experienced are you with weight training again?
I'll see if I can't give you a basic program and some food tips. |
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| Radagast |
| quote: | Originally posted by nrjizer
Basically, I want tone and strength, not bulk. Think Bruce Lee instead of Arnold Schwarzenegger. Sorry this post was so incoherent, I was just typing things as they came to mind. |
You're looking at it from the wrong perspective. If you want strength, you're going to have to get bulk. Bruce Lee wasn't extremely strong. As far as pure strength goes, he was moderate at best. The only weight training statistic i've seen on him is that he used to do bicep curls with 80 lbs for 8 repetitions. I can throw 80 lbs around right now and i'm no Bruce Banner. The thing with Lee is that he was extremely powerful. He achieved that power through speed. Strength times speed equals power. So while his raw strength wasn't relatively high, he was very very fast and subsequently very powerful.
If you want to be like Bruce Lee, I suggest practicing the martial arts and lifting weights for endurance or something in between strength and endurance training. You do get stronger even when you train for endurance. Doing both of these things together will increase your tone and power. I don't think training for strength is really what you're looking for. |
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| Marc Summers |
I've been going to the gym to shape up for kayaking this spring and summer, and fall.
But my sneakers broke, and I don't feel like getting new ones, so it's been like, 1 week since I've went to the gym.
I've been doing my kayaking exercises at home, so I guess that is better than nothing. |
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| Pee Sprinkles |
Hey, glad this is still goin actually. Im going to post some pics soon cuz I want to hear criticisms and you guys are pretty damn helpful.
Heres my current routine:
Here are the 3 basic workouts with a good amount of variation included within each one to alternate focus between muscles within groups. This is all in the order I do them as well.
Arms:
***Standing bicep DB isolation curls (1 at a time):
1x12 warmup 25s,1x8 30s,1x8 40s,1xfailure 45s
***Over the head rope tricep extensions:
1x12 warmup 60s, 1x10 80, 1x8 90, 1xfailure 100, 1xfailure 70
***Seated DB incline isolation curls
3x10 30s
***same tricep extensions
3x10 70
***Standing barbell 21s (7 pumps from down to half way, then from halfway to full, and then 7 fulls=21)
3x21 starting with 60 and then last 2 sets are usually just 45 lbs
***same tricep extensions
3x10 60
Chest/Back:
**Flat Smith Barbell Bench Press (weight is just the plate weight on each side):
1x12 45s, 1x10 45&25s, 1x8 45s&35s, 1xfailure 2 45s, 1xfailure 45s using a technique where you do your first 8 reps as half pumps so you use only chest and no tricep and then the remaining ones are the full motion.
**T-bar rows:
1x12 45, 1x10 2 45s, 1xfailure 3 45s then strip to 2 plates failure strip to 1 plate failure
**flat bench db press (can also be subbed for flies):
1x10 70s, 2x10 60s
**Close grip reverse grip lat pull downs:
1x10 165, 2x10 150
**Incline Smith barbell close grip bench:
3x14 using the 50/50split of half pumps and full with 45s on each side.
**Bent over reverse flies
3x10 25s
Shoulders&hamstrings:
**seated dumb bell military press:
1x12 30s, 2x10 35s, 1x10 40s
**stomach down ham curls:
1x12 80, 3x10 100
**Schwarzenegger Should Press:
3x10 25s
**seated calf raises:
3x10 45s
**Ham curls:
same weights reps
**Front Delt dumb bell raises:
3x10 20s
**Ham curls
3xfailure with highest weights
**isolateral machine shoulder press
3x6-failure 35s
**Seated calf raises:
3x10 45s
Legs:
**Full Squats (You go down till youre almost resting on your haunches, none of this arched back, ass 3 feet of the ground crap):
2x12 135, 2x10 185, 1xfailure 135
**Walking DB lunges:
4x20 holding 35s
**ham curls:
3x12 60, 3x10 100
**seated calf raises
3x10 45s
**Quad extensions:
3x10 145
**Barf and pass out:
instantly hehe
theres a LOT of variation in there to mix up routines and focii so...thats it basically, however.
Only supplements im taking are creatine for the last month and a week ago i started taking protein shakes.
Im doing each work out once a week. My chest just hit 44.5 inches, and my waist is at a 28. Ill be measuring legs and everything today for actual measurements. Im still sitting at 165 lbs but im definitely way better distributed than I have been in the past. Im really happy with where I am at.
I focus on FULLLLLLLL motions going way down with flies and DB press and realllly stretching out those muscle and then making sure im exploding as hard as I can on the up stroke. Ive been feeling each of these workouts for DAYS after and Ive been seeing impressive gains.
Each routine take approx 1:15 to do and I splice in 3x15 decline bench situps doing a 1 second roman chair between each rep. I also do calves every time im in usually 6 sets of 10 split between standing and seated raises.
Uhm...yeah things are going the best theyve ever gone and so far this routine is rocking my world. Im loving it.
Cheers Guys. Id post with Orbax on this but yeah...its still a banned account apparently. |
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| L.E.N. |
| Im stoaked...I was able to lose 60lbs over 4 months...now I just need to tone it up a bit.:o |
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