|
Workout Thread III (pg. 37)
|
View this Thread in Original format
| Jackson |
Ok i just done my 1st work out with the weights, man i really feel good after that!
Warm Up for 10 mins
All weight exercises were with 15lb dumbells
12 x Upright rows
12 x Alternate front arm raise
12 x Alternate curls
12 x Side waist bends (wtf, didnt feel that one at all)
12 x Side raises (OMFG, really hard that one, had to push myself)
12 x Lunges
12 x Bent over tricep extension
8 x Bent over rear arm raise
2 km on the rower, took 19 mins 18 seconds and burned 107 calories apparently :conf:
Then:
25 x situps with 15lb dumbell on chest
10 x situps with 2 15lb dumbells on chest
15 x situps with 15lb dumbell on chest
Then:
12 x Alternate front arm raise
12 x Upright rows
12 x Alternate curls
Cooled down by doing all the weight exercises i done again but without any weights, streches and light lunges.
All in all took around about an hour, does that sound like a good routine to do 5 x a week or so?
Please give me your feedback as i really want to do well at this. |
|
|
| Orbax |
for side bends make sure you are only holding 1 weight. holding 2 means they are counterbalancing one another and doing nothing.
for lats (upright rows) remember its your back and can do a LOT of weight. I would suggest an increase there.
perfect weight for starting out on lunges. Youre gonna be soooore hehe. It goes away quick though, so keep at it.
on the bent over tricep extension (kickback) i might suggest lowering the weight. The idea is to get the elbow almost as high behind you as you can and then extend. Youll find its much more difficult and straining on the tricep. Its a difficult exercise.
for situps try doing some with legs flat on ground. That way it targets lower abs as well. curled legs do middle and legs curled in the air do high up.
Also cross ankles, extend them and hold them off the ground and then cross arms over chest and twist 100 times back and forth. Gets those sides nice.
Looks like an awesome routine man.
Good frigging on you for getting in there. Thats gonna rock.
You might eventually want to break it up into several target area days instead of an all body 5x a weak, but if you do that for a few weeks you should be ready to get into some more advanced program planning.
Good on you again, thats awesome.
Cheers |
|
|
| Michael19 |
havent posted here in a while. Nice too see some of the lads still at it. Dropped off a bit myself, getting back into it slowly but surely though.
I miss being fit! :(
get back to that level eventually tohugh! |
|
|
| Jackson |
Sorry about all the questions but I was thinking today, would nuts be a good source of protein or are they too high in saturated fats?
Any idea what a good RDA for each nutritional type should be for someone trying to loose fat and gain muscle?
Again, sorry for all these questions :sadgreen: |
|
|
| Orbax |
This thread is FOR questions! :D
nuts are a great source and a good snack. do it! |
|
|
| Rainborn |
| quote: | Originally posted by Orbax
This thread is FOR questions! :D
nuts are a great source and a good snack. do it! |
:wtf: |
|
|
| Jackson |
I found an interesting paragraph on how drinking water affects metabolism.
Water
Drinking 500 ml of water increased metabolic rate by 30% in healthy, normal-weight subjects. The increase of metablic rate occurred within 10 min and reached a maximum after 30-40 min. About 40% of the thermogenic effect originated from warming the water from 22 to 37 C. The total thermogenic response was about 24 Calories. It was estimated that drinking 2 liters of water per day would augment energy expenditure by approximately 96 Calories.
Boschmann M, Steiniger J, Hille U, Tank J, Adams F, Sharma AM, Klaus S, Luft FC, Jordan J. (2003). Water-induced thermogenesis. J Clin Endocrinol Metab. 88(12):6015-9.
It is theorized if not enough water is consumed, the kidneys do not function optimally, the liver takes over some responsibilities. The kidneys metabolize fat at half throttle.
Cold water is absorbed faster in the body; sugar slows absorption
Considering i only drink about a litre of liquids throughtout the day(i know thats no where near enough) , i better go drink up! |
|
|
| kid nyce |
| quote: | Originally posted by Orbax
its 16 bucks a box and has packets you add to water that have tons of minerals and vitamins its really cool
and tuna gets old...but im used to it hehe. Diets are never fun so ah well. I sometimes throw it on bread and melt cheese over it to help |
is it flavored? can i dump it into my shake as well? right now my shake is a decent size vat of crap mixed with protein and water. i cycle the glucosamine out one week for every 2 months.
the emergen-c stuff interest me, might be a nice supplement to my lunch.
also cycle in the tuna week every month or so. usually run the tuna on my off-weight week which also happens to be my off-glucosamin week.
off week is all cardio
1 scoop of protein instead of 2
no glucosamine or glutamine in my shake
tuna for lunch through that week
following week is back to the weights
2 scoops of protein
glucosamine and glutamine back in the blender
i also agree - going heavy on the back is great, especially down in the lats and middle back areas. i flip my shoulder and back days back to back (wed - back//thurs - shoulders) shoulders i go from the traps, to the outer shoulder, then to dumbell raises and standing lateral flies with light weight to target the upper back/shoulder/neck area. shrugs follow the dumbell raise (usually flip both exercises into sets - 1set raises 1 set shrugs) end the shoulders with lateral flies light weight high reps (ie: 20lbs x 15 reps x 4 sets) |
|
|
| sunrises |
also ..
no eating about 3 hours prior to sleeping!
two nights ago, i had a huge dinner 1 hour before hitting the bed .. which i havn't done in the longest .. woke up and was bloated the whole day!!
also the human body cannot get good rest if it is too busy digesting the food
:toocool: :happy2: |
|
|
| nrjizer |
| quote: | Originally posted by Jackson
Cold water is absorbed faster in the body; sugar slows absorption
|
I heard that cold water is actually worse for your body than cool/warm water, because of the warmer temperature of your body. Had anyone else heard this?
I can't drink cold water anyways, my teeth are sensitive and I like to chug it. So I just take it room temperature.
Btw Orbax, try to avoid anything with artifical sweeteners. Aspartame = BAD. Google it. |
|
|
| venomX |
| quote: | Originally posted by nrjizer
I heard that cold water is actually worse for your body than cool/warm water, because of the warmer temperature of your body. Had anyone else heard this?
I can't drink cold water anyways, my teeth are sensitive and I like to chug it. So I just take it room temperature.
Btw Orbax, try to avoid anything with artifical sweeteners. Aspartame = BAD. Google it. |
Yeah ive heard this too, cold water is worse, cant remember the exact reasons. I do know that when your all warmed up, ie when working out, cold water slows you down, so when working out either normal temp water, or very little if its cold. |
|
|
| Orbax |
| quote: | Originally posted by nrjizer
I heard that cold water is actually worse for your body than cool/warm water, because of the warmer temperature of your body. Had anyone else heard this?
I can't drink cold water anyways, my teeth are sensitive and I like to chug it. So I just take it room temperature.
Btw Orbax, try to avoid anything with artifical sweeteners. Aspartame = BAD. Google it. |
well...not ANYTHING. Aspertame has some unique conditions that have to be met for it to be an issue. Im all about splenda though. For the most part I dont use sweetened anything though. Black coffee, no cereals, whole wheat bread... |
|
|
|
|
