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Workout Thread III (pg. 41)
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| Massive84 |
| quote: | Originally posted by Orbax
I get my teeth pulled out and all you stop working out. Tsk tsk tsk. |
meh i am still visiting the gym, it's my 10th month now since i started.
Had a slow period the last month due my study, but working my way to go 5 times a week again.
have to say, feeling a bit dissapointed, shape wise not much changed. I guess i still have lots of fat to lose. Strenght wise, going oke i guess. In few weeks i should reach 40 kilo dumbell chest press for example ( atm @ 36)
Have to say it's still as addictive as hell. |
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| Danila |
Oh I didnt see this thread before
I started to work out in october. When I was 6'1 175-180 pounds with around 15% bodyfat. 4 weeks ago I weighted myself at 205 pounds. I gained a bit of fat but Lots of strength and muscle. All my lifts went up.
First I trained with my own routeine (4 day split)
From beginning of feb I trained Max-OT Style by their 12 week program. I tweaked it alittle bit but it worked great. Very good gains and huge strenth gains.
Now Im cutting (4 weeks in and several pounds lighter) with CKD (www.c-k-d.com check out message boards for more info) 65% fat 30% protein less then 5% carbs. Works like a charm and I barely do any cardio :) Summer here I come!
Advice from my experience so far:
Ditch the isolation excersises (preacher curls etc) Concentrate on compound movements like Bench, Squats, Deadlifts, Lat pulldowns etc
For example Squats are MUCH better then doing leg curls. Dont substitute compound excersises with iso's. Throw them in as addition (calf raises etc)
I didnt do deadlifts when I first started, then I started doing them and within few weeks my back looked SO much better. I didnt think it would make THAT much difference but it does.
Squats. King excersise. DONT SKIP IT. It is a wonderfull excersise that will get your legs working + lots of other bodyparts. A must have in any routeine.
Dont skip any body parts, people with good upper bodies and chicken legs look funny and usually get made fun of. Major bodyparts are : Chest, Shoulders, Back, Legs. Lots of back excersises give your bi's a good workout etc.
If you are trying to gain some muscle dont count macros, get a rough idea on what you should be eating and try to stick to it. Gaining weight = 500 calories above your maintenance calories, cutting -500 from your maintenance calories. Depending on ones metabolism and activity level they might need to get adjusted but that is close enough.
Also food is very important. Without good diet you wont grow period. Your body needs nutrients to grow so read up on nutrition and stuff.
I suggest visiting www.bodybuilding.com and check out the forums , there are lots of helpfull people who will help you get started + plenty of stickies to read for beginners.
Good luck |
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| zoogla |
| I just worked out be eating a Big Mac meal today. Each fry is like a bicep curl. :toocool: |
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| Danila |
| quote: | Originally posted by Ygrene
Going to the gym now to do back:
4 sets chins to exhaustion ~ 12-15 reps
4 sets bent rows
4 sets seated rows (close-grip)
4 sets deadlifts
3 sets rear-delt machine
3 sets stuffing face with babyback ribs
Might post pics when I get back! |
Wow man thats lots of sets. How does that work for you?
I usually do deads first ( after warm up)
+1 for the ribs |
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| Orbax |
| quote: | Originally posted by Cloud
Orbax do u smoke? |
Negative |
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| Orbax |
| quote: | Originally posted by Massive84
meh i am still visiting the gym, it's my 10th month now since i started.
Had a slow period the last month due my study, but working my way to go 5 times a week again.
have to say, feeling a bit dissapointed, shape wise not much changed. I guess i still have lots of fat to lose. Strenght wise, going oke i guess. In few weeks i should reach 40 kilo dumbell chest press for example ( atm @ 36)
Have to say it's still as addictive as hell. |
If you post your diet and your workouts maybe we can help target some areas. |
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| Ygrene |
| quote: | Originally posted by Danila
Wow man thats lots of sets. How does that work for you?
I usually do deads first ( after warm up)
+1 for the ribs |
It's probably kind of misleading...I don't know that I could really call all of those working sets but, what I've listed there does not include my warm-ups.
For example, on bent-rows today I did:
1x135x12
1x135x8
1x185x8
1x225x8
those first two could almost be considered warm-ups but, I've been really low on calories/energy lately so I don't know that I could get thru 4 hard working sets atm. I do have a pretty good guideline for what I like to do in the gym (sets/reps) but, once I get in there I could throw it all out the window, depending on how my body feels.
Also, the deads I am doing now are modified. I'm using light weight (135x10 reps) for all 4 sets because I am really trying to focus the tension in my lower back and traps, using as little of my legs as possible. It's difficult to explain lol but, again I'm going by feeling here. My lower body is under so much stress right now I'm really just going for the stretching action. |
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| DarkAngel |
| Just got back from a walk....first time in a long time. Did a little over 2 miles in 45 mins on a TRUE treadmill. |
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| Orbax |
nice DA!
Also, Deadlifts are not for beginners. I have flattened lower discs and cant do them at all...they really stress your body. If you want a good compound back exercise Id go for T-bar Rows first. |
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| Danila |
| quote: | Originally posted by Ygrene
It's probably kind of misleading...I don't know that I could really call all of those working sets but, what I've listed there does not include my warm-ups.
For example, on bent-rows today I did:
1x135x12
1x135x8
1x185x8
1x225x8
those first two could almost be considered warm-ups but, I've been really low on calories/energy lately so I don't know that I could get thru 4 hard working sets atm. I do have a pretty good guideline for what I like to do in the gym (sets/reps) but, once I get in there I could throw it all out the window, depending on how my body feels.
Also, the deads I am doing now are modified. I'm using light weight (135x10 reps) for all 4 sets because I am really trying to focus the tension in my lower back and traps, using as little of my legs as possible. It's difficult to explain lol but, again I'm going by feeling here. My lower body is under so much stress right now I'm really just going for the stretching action. |
ohh
I still think my deadlift form sucks from when I started. I go as heavy as I can while still feel like my form is not all over the place. I hear you :) |
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| Ygrene |
I look like crap.
*quits working out and basketball and starts eating Twinkies* |
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