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Workout Thread IV (pg. 211)
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| get nyce |
depends on how long you are in the gym and what frequency
3x/week - go with push/pull exercises
push weight away = chest and tricep exercises
pull - back and bicep
legs, shoulders and core
that's a 3x/week but you tend to be in the gym longer..
if you make it 4-5 per week then
chest core/legs/cardio
back core/legs/cardio
shoulders core/legs/cardio
tricep core/legs/cardio
bicep core/legs/cardio
that's 5 days in the gym - swap the core/legs/cardio by picking 1-2 through out the schedule |
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| Slylee |
i plan on doing mon-thurs about an hour each time i go and MAYBE once on the weekend, depending on my mood. so yea, i'm gonna aim for 5 days a week.
i like that u implement legs into each workout because that's the part of my body i want to focus on the most.
thanks:)
oh and i've been doing 3 sets of 10/11 of each workout. |
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| Slylee |
| quote: | Originally posted by Vivid Boy
everyday i do neck. and thats it. |
lol |
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| chimera66 |
| quote: | Originally posted by trunks1022
PT on my surgically repaired knee makes me appreciate leg work
which one do you guys go to |
lower body days are actually not bad
i do cardio for 30 - 45min depending on what machines are open (bike i ride longer than the elipitical which i put up higher so do it for less time)
- abs (reverse situp 3 sets of 12 and crunches 3 sets of 10)
- wall sits (3 sets of 10) or wall sits with my legs at various degrees meaning holding each position for various times on the way down 180 degrees (5s), 150 degrees (5s), 135 degrees (5s) and 90 degrees (10s) and the reverse order. Get to about 5 or so and it burns
- lunges (3 sets of 10/12)
- calf raises between the lunges (3 sets of 10)
- glute kickbacks: 3 sets of 10 the first set with legs at 90 degrees the second set with 5 at 90 and 5 straigt and the third 10 with a straight leg...or i just use the kickback machine 3 sets of 10 at 62.5lbs.
- inner abductor machine so 3 sets of 15 at say 80lb
- outer abductor...leg lifts (3 sets of 10)
- lower back exercise of some sort
that's basically what i'm going to have to do but might not do it tonight because i have to be here late for work...ugh this is why i should exercise earlier rather than later. although work winds me up and makes me want to explode so probably best i do this after |
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| MrJiveBoJingles |
| quote: | Originally posted by Vivid Boy
everyday i do neck. and thats it. |
So you have a huge neck and scrawny body? :toothless |
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| Silky Johnson |
| quote: | Originally posted by Slylee
How do u guys separate your workouts? Like one night u do legs, the next night back, then shoulders & triceps? Is back the type of workout that should be done by itself like legs? |
I do full body workouts every time I go. I was going to start separating my workouts, but my sis said it's better to do what I'm doing for what I want to achieve (tone up and burn fat)...and I definitely see quick results.
I do 20 minutes on the rowing machine followed by 20 minutes on either the elliptical or bikes, then I do:
3x12 leg press @ 105lbs
3x12 glute kickbacks @ 62.5lbs
3x12 hamstring curl @50lbs
3x12 thigh adductor @50lbs
3x12 thigh abductor @50lbs
3x15 crunches @ 30lbs
1x20 roman chair (each left side, right side, back)
3x15 captain's chair
3x12 tricep curls @ 20lbs, or 3x12 dips instead of this and military press
3x10 military press @ 10lbs (lol it's hard)
edit: I'm also gonna start incorporating some of the stuff from my home routine instead of always using the machines. I work harder and focus more on form when I use my own weight. |
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| Slylee |
| man this is the 2nd day in a row that i went to jamba juice after my workout for a protein smoothie and ordered the small 16 oz size and they gave me the bigger one:D |
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| MrJiveBoJingles |
| quote: | Originally posted by jennypie
3x12 dips |
I absolutely suck at dips. Always have. They kill my shoulders for some reason.
| quote: | | 3x10 military press @ 10lbs (lol it's hard) |
Military press is one of my favorites. |
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| Silky Johnson |
| I really hope my sister moves home...then I'll have her around to be my trainer for free! Working out is so much better when you have a pro to help you. :D |
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| Slylee |
| quote: | Originally posted by jennypie
I do full body workouts every time I go. I was going to start separating my workouts, but my sis said it's better to do what I'm doing for what I want to achieve (tone up and burn fat)...and I definitely see quick results.
I do 20 minutes on the rowing machine followed by 20 minutes on either the elliptical or bikes, then I do:
3x12 leg press @ 105lbs
3x12 glute kickbacks @ 62.5lbs
3x12 hamstring curl @50lbs
3x12 thigh adductor @50lbs
3x12 thigh abductor @50lbs
3x15 crunches @ 30lbs
1x20 roman chair (each left side, right side, back)
3x15 captain's chair
3x12 tricep curls @ 20lbs, or 3x12 dips instead of this and military press
3x10 military press @ 10lbs (lol it's hard)
edit: I'm also gonna start incorporating some of the stuff from my home routine instead of always using the machines. I work harder and focus more on form when I use my own weight. |
dude 40 min of cardio? ughhh
i only do like 15 on the exercise bike (lol easiest one) just to get a little sweaty and my heart rate up and then i just do weights/machines for about 45 min. i can't really stay at the gym longer than an hour unless i'm with someone who is more hard core than me. however, in my defense i am going 5 days a week, so i think an hour a day, 5 days a week is pretty decent right?
i just pick a body part and randomly walk around the gym looking for the machines that work out that body part and i do 3 sets of 10. i always do abs too (100 crunches on the ab roller) and i'm gonna start doing at least 2 leg machine workouts with every workout too since i want to focus on those the most.
is that decent? |
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| Silky Johnson |
| quote: | Originally posted by Slylee
dude 40 min of cardio? ughhh
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Well that's why I do two different things.
Rowing machine is awesome. It's not as strenuous as bikes or elliptical, but it burns just as many/sometimes more calories than the other machines. It's a great warm-up, and I'm working my arms and back at the same time. |
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| Slylee |
| well i dont want to overdo it in the beginning. i'm just sore enough after each workout. i'm gonna keep it low key like this until i notice my strength increasing. i'll step it up after a couple months. |
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