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Workout Thread IV (pg. 147)
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| Orbax |
how wide apart are your bench holds? Is it one of the "homegym" ones where they are exactly shoulder width apart and you are terrified of pinching your hands and you cant do wide grip?
someone posted great earlier routine for chest and back. If you can it would help to get someone to spot you just once to figure out your maxes. then you can start basing your workouts off a typical 80% of max solution.
Id target 4x8-10 reps for each exercise for growth. and 2+ exercises per muscle.
so 2 chest, 2 back on chest/back days etc..
eat way more food than you think is appropriate and sleep well! |
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| chach |
| Chest today Ill post routine when i get back... |
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| venomX |
| quote: | Originally posted by chach
Chest today Ill post routine when i get back... |
I'll beat you to it. I just came back from doing chest myself.
Incline Bench Press (Dumbells)
1x12 30lbs
3x10 45lbs
Military Press
3x8 85lbs
Dips
3x6
Flys
3x10 27.5lbs
Reverse Flies (Cable)
3x10 25lbs
All the weights are low 'cuz I havent been in the gym for a month, but this routine will destroy your shoulder/pecs. You guys can try it out, adjusting the weight to taste. I've had really good results with this one. I use it when I'm trying to boost my bench press. It targets all the crucial parts that need to be in shape for big bench presses. |
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| Dyshein |
| quote: | Originally posted by chimera66
Lifting weights increases muscle mass which in turn helps speed up your metabolism so whoever told you not to lift weights is wrong. You need to eat often because your body is like a machine, if you want it to continue working you need to give it energy. When you are constantly eating (good foods) your body is working not remaining stagnant. As for pills I detest weight loss pills, do what you can naturally and it'll come off. I'm a girl too and I have friends who take whatever pills and they only work for so long. If you truly want to be healthy and remain healthy you have to change your eating and exercise habits. Don't expect quick huge results because it takes time. Also I've lost about 30lbs without taking any type of pills and have remained my current size for a while...keep in mind when I was chubby I was still exercising all the time but my eating habits were awful. |
This is very true, but there is another very important factor in determining your body's metabolism and that is mental health/stress level. Too often I see people who work out and try unsucessfully to lose weight when their diet and routine are not bad by themselves but their stress levels inhibit their metabolism from speeding up. A healthy mentality promotes a healthy body, as corny as that sounds. Well actually, it's moreso that an unhealthy mentality does not promote a healthy body, but either way stress can often be a factor that people don't pay attention to and it really, really can hurt your metabolism. |
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| Orbax |
when your boss asks why youre quitting you can just say
sorry man, my incline bench max dropped 10% over the last 3 months , i cant afford any more losses to my routine |
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| Ygrene |
| quote: | Originally posted by Orbax
when your boss asks why youre quitting you can just say
sorry man, my incline bench max dropped 10% over the last 3 months , i cant afford any more losses to my routine |
....and then give him a crab pose right there IN THE FACE! |
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| chach |
Chest
Bench
10x 145
10x 165
8x 175
6 x 185
4x 215
Incline machine press one arm at a time
10x 130
8x 140
6x 140
DB flys
10x 60
10x 60
10x 60
Cable crossovers
10x60
8x 60
8x 60
ugh i can already feel my chest shredded lulz
OH an Orbax i got beer finally w00t! but im going out tonight so i cant have one with my chicken!
:p |
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| chimera66 |
| quote: | Originally posted by Dyshein
This is very true, but there is another very important factor in determining your body's metabolism and that is mental health/stress level. Too often I see people who work out and try unsucessfully to lose weight when their diet and routine are not bad by themselves but their stress levels inhibit their metabolism from speeding up. A healthy mentality promotes a healthy body, as corny as that sounds. Well actually, it's moreso that an unhealthy mentality does not promote a healthy body, but either way stress can often be a factor that people don't pay attention to and it really, really can hurt your metabolism. |
Stress definitely has a huge affect along with things like sleep. I do agree though that you need a healthy mentality. |
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| Krypton |
| quote: | Originally posted by get nyce
chest
Well first start off with flat and incline bench. that'll hit up you're chest. you can also do close grip bench but be sure to put on clamps at the end of your bench bar so the weights don't slide off...you can also use your ez curl bar for this exercise since it's not as wide and easier to balance.
back
take the bench bar off the bench lay it on the floor, add your weights on the side so its standing on the floor, feet shoulder width apart, stand infront bent over at almost a 90 degree angle...be sure to keep your back straight and knees semi bent. grab the bar and pull up into your chest, that should hit your back - you can also do this with your ez curl bar as well.
shoulders
military press! you can do this sitting in a chair or something that will keep your back flat up against. and well it is what it is, military press. you sit and press the weight over your head, as you bring the weight down to your chin/mouth area press up again. some press behind their head, i'm not much of a fan lowering behind my head then pressing up but it does target much better.
triceps
lay on your bench with your ez curl bar, hold the bar about your face like in bench position, keep your elbows at 90 degrees and lower the bar behind your head, extend back up, that should hit your triceps.
biceps
ez bar curls, bench bar/flat bar curls, reverse ez bar curls (hand grip on top versus on the bottom like a normal barbell curl)
abs
there's too many for you to do all done without weights and on flat surfaces. |
Thanks, I'll be saving this and probably using it. I know nothing so anything helps:D |
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| Orbax |
| also in my first page in this entire thread i have a beginners work out routine with animated movies showing how each one is done |
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| chach |
| quote: | Originally posted by chach
OH an Orbax i got beer finally w00t! but im going out tonight so i cant have one with my chicken!
:p |
You idiot dont go drink beer! |
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| get nyce |
chest this morning
3x12rep dips
4x10rep flat bench
4x12rep cable cross
4x10rep decline bench
4x10rep overhead pulls on flat bench
4x15rep close grip barbell press
2miles running
hanging leg lifts, machine crunch, and weighted oblique twist to finish my abs off |
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