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Workout Thread IV (pg. 258)
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| tubularbills |
| quote: | Originally posted by TranceOwnsLol
I'm still a teenager and I heard (from my mom) that lifting weights causes stunted growth? |
MAMA SAYS THEYRE THE DEBIL! |
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| Gauss |
| quote: | Originally posted by TranceOwnsLol
I'm still a teenager and I heard (from my mom) that lifting weights causes stunted growth? |
Nope, it's a myth. Google it up. |
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| chimera66 |
changing up my workout this week.
monday - lower
tuesday - upper
wednesday - cardio (60min)
thursday - lower
friday - upper
not getting into specifics but each day is a minimum of 30min cardio with the other 45 - 60min or so dedicated to weights / other exercises. trying to overall to cut some fat without really having to really change too much with my exercise routine. cut back on the 3rd day of lower body because honestly my legs are tone enough and don't really need it but i do need the cardio.
um cutting back on the sugar but not eliminating it completely. i'm gonna be diesel in two months :D |
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| KiNeTiC ENeRgY |
My Current Routine:
Day one: Back, Biceps (Cable Rows with 2 different attachments, Machine Rows, Bent Over Dumbell Rows, Good Mornings, Cable Pulldowns using 2 different bars, Back sit ups...whatever u call those, Dumbell curls/hammer curls, barbell curls, machine curls, Hammer grip pull ups...the best bicep exercise)
Day Two: Tricpes, Chest, Shoulders (Dumbell Press, Cable Flies, Dumbell Flies, Machine Flies, Barbell bench, Dumbell Shoulder extensions front and side, cable shoulder extensions, Skull Crushers, cable tricep pulldown with 2 attachments, Standing Barbell Military Press)
Day Three: Legs (Squats, Leg Curls front side and back, Machine leg Press)
Abs every other day using 4 sets of 40 leg lifts and 4 sets of 50 incline old fashioned crunches
REST DAY!!!
Repeat
Eat at least 300g protein a day, Eat carbs ONLY before and after workout to minimize fat gain (oats and brown rice) followed by lots of beef, chicken, and Whey
oh yea and EAT!!!!
REST!!!
Eat some more!!!
= Greek God :D |
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| zag2me |
Anyone got some good chest and pecks exercises?
I noticed my back and shoulders have got big recently after changing my diet but the front not so much.
New progress pic as well, put on about 10kg since I posted the last one in the workout III thread :p
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| KiNeTiC ENeRgY |
| quote: | Originally posted by zag2me
Anyone got some good chest and pecks exercises?
I noticed my back and shoulders have got big recently after changing my diet but the front not so much. |
Dumbell Press (flat and incline), Dumbell Flies, Pushups...as many as u can do @ 3 sets, standing Military Press. |
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| diggerz |
Originally posted by winston on the wrong thread
Today --
Cardio Only Day
1. Cross-Trainer 44min
2. Treadmill - 35 min
3. 100 crucnches
4. 30 sit ups on interval
a waist of time, story of my life...
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| chimera66 |
my craziness...
Lower Body
Crunches on the ball (12 middle 10 to each side x 3)…new addition
Squats with the ball (10 x 3 then spend 50sec to do one squat start to finish so do in slow motion x 3 or 5)…new addition
Inner Adductor (set of 5 at 65/70 then 3 sets of 12-15 at 80lbs)
Outer Abductor (set of 5 at 60/65 then 3 sets of 10-12 at 75lbs)
Hyper Extension Machine for lower back(3 sets of 12 in rapid succession no weight)...recently modified
Lunges and Twist (3 sets of 10-12 alternating legs with 10lbs weight)…new addition
Dead lifts (3 sets of 10 at 50lbs)…10 – 15 sec of calf raises in between sets
Side Bends (3 sets of 10 at 35lbs)…thinking of lowering the weight
Finish off with 30min of cardio on the stationary bike moderate/high intensity
Cardio Day
Light /Moderate intensity for 60min on the bike…new addition
Upper Body
Chest Press on Incline Bench (3 sets of 12- 15 at 40lbs)
Dumbell Flies (3 sets of 10 at 7.5lbs)
Bench Dips (3 sets of 10-12)
Overhead Press (3 sets of 10 at 10lbs)
One set of each of these three without more than 5sec of rest
Front Dumbbell Raises (3 sets of 10 at 7.5lb)…new weight
Reverse Fly (3 sets of 10 at 7.5lb)
Cross Body Fly of sorts, not sure what to call it. Start with right arm by my left hip then pull up to a Statue of Libery like position obviously repeat on each side (3 sets of 10 at 5lb)
Finish off with 30min of cardio on the stationary bike / elliptical (more apt to doing H.I.I.T on these days)
Also, I end my week’s workouts with 30 – 45min in the sauna which I’m convinced is good for me :D
I’m pretty satisfied with this but anything anyone sees blatantly missing? Keep in mind I am female so I don’t want to get any bigger. I also skip some things because I feel I work certain muscle groups in other exercises (ie my calf raises are half ass on purpose). Anyhow if I skip out on the sugar as I’ve been trying to do (I’m decreasing amount of sugar added to things and finding ways to still eat sweets but in smaller quantities) I think I could hit my “ideal” in a couple months but not sure the dedication is there from the diet aspect of things. I’m pretty satisfied with feeling healthy so looking ridic is not a big motivator. |
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| Mattsanity |
| to all my fellow gym rats, nuff respect |
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| Excess |
| quote: | Originally posted by chimera66
Keep in mind I am female so I don’t want to get any bigger. |
why do girls always have the mentality that if they lift weights heavy enough that they will get bigger? the girls you see that are beasts take testosterone and even steroids. girls naturally dont have the muscle building ability that guys do. any girl that puts on major muscle gains either has too much testosterone or is taking it.
moral of my post is: dont be afraid to test your limits because you're scared to put on too much muscle. i know a girl who weight lifts every day with her boyfriend, is a gymnast, and does MMA fighting. she can, at this point, probably lift more than i can. and i can tell you one thing - she doesn't look anything crazy muscular, infact - she doesnt even come off as crazy toned because of how much she eats. she eats more than i do and looks like a regular girl. |
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| Fpcookie |
| quote: | Originally posted by chimera66
Squats with the ball (10 x 3 then spend 50sec to do one squat start to finish so do in slow motion x 3 or 5) |
i find another good variant of this is doing small "pulses" in the lower squat position.
i do 3 reps of 15 normal squats then 8 "pulses". |
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| chimera66 |
^pulses is a good variation, i'll see about that. thanks
| quote: | Originally posted by Excess
why do girls always have the mentality that if they lift weights heavy enough that they will get bigger? the girls you see that are beasts take testosterone and even steroids. girls naturally dont have the muscle building ability that guys do. any girl that puts on major muscle gains either has too much testosterone or is taking it.
moral of my post is: dont be afraid to test your limits because you're scared to put on too much muscle. i know a girl who weight lifts every day with her boyfriend, is a gymnast, and does MMA fighting. she can, at this point, probably lift more than i can. and i can tell you one thing - she doesn't look anything crazy muscular, infact - she doesnt even come off as crazy toned because of how much she eats. she eats more than i do and looks like a regular girl. |
i'm aware of the mechanics of things and am well aware i won't turn into a beast. at this point, i'm already pretty damn strong and solid so i really see no reason to push my limits...my goal is to see more of my muscles so drop a bit of fat.
also, in the past couple of years i've lowered weights considerably for a couple reasons. first - i'm satisfied with where i am. second - i no longer play a sport all the time and need to develop certain muscles to better play that sport. third - i don't want to strain my body and risk injury in the future. used to go out and push my limits but don't see a need for it anymore and frankly i have had to nurse injuries. i'm coming to an age where its not going to get all better in a week or so. |
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