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Workout Thread III (pg. 68)
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| zag2me |
Height 5' 11
Weight 65kgs
Guess your right, I just need to eat more basically. Never been able to put on any weight at all.
Shameless phone photo :)
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| Floorfiller |
| quote: | Originally posted by zag2me
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do you have an ultimate goal of where you'd like to be? what you'd like to look like? |
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| Orbax |
all i can say is start doing squats, incline barbell press and t-bar rows and eating 3x as much. youll notice huge changes.
favorite back excercise is probably seated triangle rows. I bring them up high so it works all the stuff up between blades. I dont use it as a lat work out quite so much. I think thats where I get most of my definition from. Bent over reverse flies are nice too |
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| zag2me |
| Bascially want to put on more weight and muscles, I've looked the same for about 2 years now. I wanna take it to another level by changing my diet. I've never even cared how I've eaten in the past. |
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| Floorfiller |
| quote: | Originally posted by zag2me
Bascially want to put on more weight and muscles, I've looked the same for about 2 years now. I wanna take it to another level by changing my diet. I've never even cared how I've eaten in the past. |
yeah i agree with orbax. what would help you the most is some large compound exercises since you're looking to bulk and build a foundation...
i would do these exercises if you can find a way to...
*steals orbax's fav site* :p
Day 1: Torso
Bench Press:
Bent Over Row:
Shoulder Press:
Day 2: Legs
Squat:
Stiff-Leg Dead Lifts:
Lunges:
Calf Raises:
Day 3: Arms
Barbell Curls:
Tricep Extension:
Reverse Wrist Curls:
as you can see...that's a totally body work out with nothing more than a bar and some weight.
if you did something like that
Day 1
Day 2
Day 3
Off Day
etc...
and eat a little i Gaurauntee you'll put on some weight
just doing 3 sets of each exercise for about 12 reps...
that's really only three exercises a day...that's easy right? |
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| zag2me |
Thanks for the tips guys, I tried some of those workouts down the gym yesterday. Bit sore since i've been working muscles in my arms i didnt even know I had :)
About the Diet stuff, What kinda meat do you have with the pasta? Can you prepare it all in 1 go and put it in the fridge? How long can you keep it for?
I got some potatoes down the supermarket and a load of chicken and tuna stuff. Just gotta find some meals I'm happy with making/eating now. |
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| Orbax |
sweet potatoes are much better for you.
something I made was microwaved potato then put tuna on it and cheese over that. pretty simple, gets the job done.
I was using ground beef in my pasta, with the rotini style so it actually held the meat and sauce. It lasts about a week if you make a pot batch.
My friend used to always say that eating was way harder for competition than working out. eat and eat and eat and eat. |
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| venomX |
So my gym buddies deserted me so im stuck going alone which has its pros and cons. Anyways this is what ive been doing.
Monday:
Incline Presses (with machine)
1x12x70lbs
1x12x90lbs
1x10x115lbs
1x8x140lbs
Military Presses (shoulders)
1x12x95lbs
2x8x115lbs
Dumbell Incline Flies
1x12x35lbs
1x10x40lbs
1x8x45lbs
Shoulder Presses (w/ machine)
1x10x70lbs
2x8x90lbs
Decline Presses(w/machine)[not really incline but works bottom pecs]
1x10x40lbs
1x8x50lbs
1x6x60lbs
Incline Presses w/machine until failure 1x
Tuesday: Rest
Wednesday:
Wide grip overhand chinups 2x5
Wide grip underhand chinups 2x3
Narrow grip underhand chinups 1x2
Dips: 3x10
Rows (w/ cable machine, standing in a crouched position)
1x10x70lbs
1x8x80lbs
1x4x90lbs;1x4x80lbs;1x6x70lbs (this were continous)
Overhead Tricep Extensions (dumbell)
1x12x60lbs
2x8x70lbs
Pulldowns (coming down on the back of your head not the front)
1x12x110lbs
2x8x130lbs
Reverse Flies (standing up, dumbells)
3x8x25lbs
Cable press downs for the tris with a flat bar:
3x8x70lbs
Today ima hit my biceps and then go play some soccer later in the afternoon. |
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| Yan |
My diet has changed.
Oatmeal (usually) for breakfast with a bowl of random fruit (blueberry, banana, etc...) OR 3 egg whites.
2 cans of tuna a week TOPS. (either lunch or dinner)
Instead of bread I usually use lettuce leaves. If I DO eat bread, it's multigrain.
Carolina turkey for lunch (2 or 3 days a week).
White meat prepared healthy, with some spices.
Various fruits as snacks. Sometimes a bit of chocolate.
I feel like I have more energy and I definitely experience it come forward during my workouts.
Question:
Best chest exercise? |
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| Yan |
Forgot the progress pics.
2 Notes.
1) Don't mind the hair. I just got out of the shower when I took these.
2) I started seriously working out about a week ago. |
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| venomX |
I would say flat bench is always good at first to build up strenght. My favorites are incline presses, decline presses with a machine, i hate it with the bar it engages my tris too much. If your gym has one of those boards that you have to stabilize use them for pushups, its a pretty tough exercise. I find flies are not very good for bulking up, and thats probably what you want, so some flies here and there are not bad, but presses are probably more useful.
Also if you really want a big chest, also work your shoulders and tris heavily, cuz if they're strong you can push your chest harder and get better results. |
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| Orbax |
Make sure you arent forgetting your legs. Its hard to get overall mass without it.
Incline bench will build a better looking chest, flat bench will build bench strength.
Id start with incline barbell and end with flat Dumbell or something.
anywhoooo ima go workout so im writing a halfass response |
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