Workout Programs & Diet

2010-02-01 15:03:06

#526

Zimmer: Un Moderador; +1,688|6984|Scotland

As I said, it should be 3 sets, not 2. Unless you can't tolerate 3 sets.

It should be 3 sets and concentrating on the most effective workout exercises, not just mashing everything up.

You don't seem to understand that switching between muscle groups during a workout is not a good idea. That workout is dumb; due to the fact that you're working out your chest, and then stopping to do a stupid set of crunches.

This is how it should be, if you want it to be effective:

Ab exercise - 8-10 minutes

Bicycle exercise
Basic crunch
Concentrated side crunches
Backwards crunch (legs, not chest)
Bicycle exercise
Slow crunch
Twisted crunch

Plank 3 x 1minPress ups - 3 x 25Bench press close grip 3 x 12reps 24kgDumbbell Flyes - 3 sets of 12 repsBench press wide grip 3 x 10repsDumbbell Flyes 3 sets of 10 repsAb exercise - 8-10 minutes

Bicycle exercise
Basic crunch
Concentrated side crunches
Backwards crunch (legs, not chest)
Bicycle exercise
Slow crunch
Twisted crunch

You can choose to change incline/decline with all those exercises, but that should be enough to keep you for 50-60 minutes on slow and work your fucking ass off. You want to build and concentrate on certain muscle groups a day? Then this is the way to do it.

2010-02-01 22:06:33

#527

.:ronin:.|Patton: Respekct dad i love u always; +946|7038|Marathon, Florida Keys

Bench press with dumbbells is a ton better than using a bar.

https://i54.photobucket.com/albums/g117/patton1337/stats.jpg

2010-02-01 22:17:09

#528

Jebus: Looking for my Scooper; +218|5993|Belgium

.:ronin:.|Patton wrote:
Bench press with dumbbells is a ton better than using a bar.

And why would you say that? To me this sounds like a personal opinion which surely should be arguemented, because right know you sound like an idiot

2010-02-01 22:24:32

#529

NateW: my sigs worse than yours; +191|6361

I think Patton is referring to the fact that using dumbbells at the same weight vs. barbells is harder because it requires more strength to stabilize

Last edited by NateWiese (2010-02-01 22:24:56)

2010-02-02 05:31:23

#530

SonderKommando: Eat, Lift, Grow, Repeat....; +564|6888|The darkside of Denver

I wouldn't necessarily say its better... they both have advantages. For example, dumbell presses force you to balance each side independently, but there are weight restrictions with dumbells. Typically most gyms go to the 120lb range (unless its a pro BB gym) so in the end you can end up lifting heavier with barbell bench press. /2cents

2010-02-02 08:05:14

#531

>rush.Durex: Banned; +38|5434

SonderKommando wrote:
I wouldn't necessarily say its better... they both have advantages. For example, dumbell presses force you to balance each side independently, but there are weight restrictions with dumbells. Typically most gyms go to the 120lb range (unless its a pro BB gym) so in the end you can end up lifting heavier with barbell bench press. /2cents

Yeah but we're all not built like you man The dumbbells in the gym in my town go up to 50KG. I've never ever seen anybody use them though. I never ever use over 30KG/hand, so I don't have to worry about not fitting enough weights onto the dumbbell

I'll try that exact workout on Friday Zimmer (and perhaps record it ) and see how it goes, thanks man. +1

2010-02-02 08:11:14

#532

baggs: Member; +732|6433

Irish mate, if you can afford it, try and have a couple sessions down a good reputable gym, speak to the instructors and get a yourself an idea of a good workout. There's no better advice then when it's coming from experience.

I was quite lucky to join a good gym with long standing staff and members, if i'd have joined my current gym back when i was starting out i'd be just another herbert right now.

2010-02-02 08:18:13

#533

>rush.Durex: Banned; +38|5434

baggs wrote:
Irish mate, if you can afford it, try and have a couple sessions down a good reputable gym, speak to the instructors and get a yourself an idea of a good workout. There's no better advice then when it's coming from experience.

I was quite lucky to join a good gym with long standing staff and members, if i'd have joined my current gym back when i was starting out i'd be just another herbert right now.

I live in a town called Rush. Rush has about 20 pubs, 2 butchers, 2 grocery shops, 1 polish grocery shop, a video rental shop, a beach, a hardware shop, a football club, a harbor, a pound shop and a gym smaller than my shed. The guy who runs the gym is actually addicted to online chess and plays it 24/7. He's the most unhelpful (and fat) tosser I've ever met. The towns closest to me are all the same, small shitty gyms. The nearest good gym is roughly an hour on the bus or a 45 minute drive.

I'll stick to my shed/shitty gym

I'll try re-organize my workout so I'm concentrating on one muscle group at a time before moving on to the next. Is there anything else I've been misinformed about?

2010-02-02 09:43:53

#534

Jebus: Looking for my Scooper; +218|5993|Belgium

Wooooop, awesome shoulder/back/legs workout today

2010-02-02 09:53:40

#535

SonderKommando: Eat, Lift, Grow, Repeat....; +564|6888|The darkside of Denver

Jebus wrote:
Wooooop, awesome shoulder/back/legs workout today

Today is my leg day.... fuuuuuuuuu
consists of
Deep Sqauts
Front Squats
Front Quad Extensions
Hamstring Curls
Leg Press
Standing Calf Raises
Seated Calf Raises

Leg day hurts for like two days.. Gonna try and squat 370lbs tonight...

2010-02-02 09:54:33

#536

CammRobb: Banned; +1,510|6358|Carnoustie MASSIF

SonderKommando wrote:
Gonna try and squat 370lbs tonight...

Goddamn, that's two of me.
I'm 182 lbs. How much you weigh?

2010-02-02 09:56:01

#537

SonderKommando: Eat, Lift, Grow, Repeat....; +564|6888|The darkside of Denver

CammRobb wrote:
SonderKommando wrote:
Gonna try and squat 370lbs tonight...
Goddamn, that's two of me.
I'm 182 lbs. How much you weigh?

198.8lbs as of* Sunday.

Last edited by SonderKommando (2010-02-02 09:56:28)

2010-02-02 09:56:21

#538

CammRobb: Banned; +1,510|6358|Carnoustie MASSIF

SonderKommando wrote:
CammRobb wrote:
SonderKommando wrote:
Gonna try and squat 370lbs tonight...
Goddamn, that's two of me.
I'm 182 lbs. How much you weigh?
198.8lbs as if Sunday.

haha, not a hell of a lot more than me.

2010-02-02 09:57:37

#539

SonderKommando: Eat, Lift, Grow, Repeat....; +564|6888|The darkside of Denver

CammRobb wrote:
SonderKommando wrote:
CammRobb wrote:

Goddamn, that's two of me.
I'm 182 lbs. How much you weigh?
198.8lbs as if Sunday.
haha, not a hell of a lot more than me.

Thtas what makes me extra body weight:strength is out of control. People are amazed at the gym when they find out I only weigh 200lbs.

2010-02-02 10:02:54

#540

Jebus: Looking for my Scooper; +218|5993|Belgium

Heh, I'm only doing squats and calf raises for legs...

2010-02-02 10:04:06

#541

SonderKommando: Eat, Lift, Grow, Repeat....; +564|6888|The darkside of Denver

Jebus wrote:
Heh, I'm only doing squats and calf raises for legs...

Its a start.

2010-02-02 10:13:49

#542

androoz: Banned; +137|5441|United States

SonderKommando wrote:
Jebus wrote:
Heh, I'm only doing squats and calf raises for legs...
Its a start.

How much you deadlift?

2010-02-02 10:37:03

#543

>rush.Durex: Banned; +38|5434

I weight 180lbs and have about 1/4 of Sonders muscle

Need
moar
gym

2010-02-02 12:21:27

#544

SonderKommando: Eat, Lift, Grow, Repeat....; +564|6888|The darkside of Denver

androoz wrote:
SonderKommando wrote:
Jebus wrote:
Heh, I'm only doing squats and calf raises for legs...
Its a start.
How much you deadlift?

455lbs

I didnt mean to be curt or short with my reply earlier jebus, legs are a tough body part to work and alot novice lifters neglect their legs. I meant really its a GOOD start, as you advance you should work in more.

Last edited by SonderKommando (2010-02-02 12:22:39)

2010-02-02 12:25:38

#545

CammRobb: Banned; +1,510|6358|Carnoustie MASSIF

>rush.Durex wrote:
I weight 180lbs and have about 1/4 of Sonders muscle

Need
moar
gym

Get to it then, the only way you're gonna get bigger is by gymming it!

2010-02-02 12:27:21

#546

SonderKommando: Eat, Lift, Grow, Repeat....; +564|6888|The darkside of Denver

CammRobb wrote:
>rush.Durex wrote:
I weight 180lbs and have about 1/4 of Sonders muscle

Need
moar
gym
Get to it then, the only way you're gonna get bigger is by gymming it!

and eating... ALOT (cleanly of course). I swear, all i do is fucking eat.

2010-02-02 12:32:58

#547

CammRobb: Banned; +1,510|6358|Carnoustie MASSIF

SonderKommando wrote:
CammRobb wrote:
>rush.Durex wrote:
I weight 180lbs and have about 1/4 of Sonders muscle

Need
moar
gym
Get to it then, the only way you're gonna get bigger is by gymming it!
and eating... ALOT (cleanly of course). I swear, all i do is fucking eat.

Well yeah...I eat shite all the time. Haven't had a cooked meal in weeks. Working odd hours does that

2010-02-02 12:33:45

#548

SonderKommando: Eat, Lift, Grow, Repeat....; +564|6888|The darkside of Denver

CammRobb wrote:
SonderKommando wrote:
CammRobb wrote:

Get to it then, the only way you're gonna get bigger is by gymming it!
and eating... ALOT (cleanly of course). I swear, all i do is fucking eat.
Well yeah...I eat shite all the time. Haven't had a cooked meal in weeks. Working odd hours does that

I cook meals a week in advance.

2010-02-02 12:36:04

#549

CammRobb: Banned; +1,510|6358|Carnoustie MASSIF

SonderKommando wrote:
CammRobb wrote:
SonderKommando wrote:

and eating... ALOT (cleanly of course). I swear, all i do is fucking eat.
Well yeah...I eat shite all the time. Haven't had a cooked meal in weeks. Working odd hours does that
I cook meals a week in advance.

Hahah a WEEK? Do you freeze them I take it? What's your diet consist of? Protein, presumably?

2010-02-02 12:49:46

#550

SonderKommando: Eat, Lift, Grow, Repeat....; +564|6888|The darkside of Denver

CammRobb wrote:
SonderKommando wrote:
CammRobb wrote:

Well yeah...I eat shite all the time. Haven't had a cooked meal in weeks. Working odd hours does that
I cook meals a week in advance.
Hahah a WEEK? Do you freeze them I take it? What's your diet consist of? Protein, presumably?

Chicken, Lean beef, frozen veggies, tuna, rice, alot of protein... I guess not a week, but i cook enough for three to four days at a time. Some of teh stuff is easy, like veggies can be nuked, and tuna is ready to eat.

BF2S Forums Workout Programs & Diet

.:ronin:.|Patton wrote:

SonderKommando wrote:

baggs wrote:

Jebus wrote:

SonderKommando wrote:

CammRobb wrote:

SonderKommando wrote:

SonderKommando wrote:

CammRobb wrote:

SonderKommando wrote:

CammRobb wrote:

SonderKommando wrote:

CammRobb wrote:

Jebus wrote:

SonderKommando wrote:

Jebus wrote:

androoz wrote:

SonderKommando wrote:

Jebus wrote:

>rush.Durex wrote:

CammRobb wrote:

>rush.Durex wrote:

SonderKommando wrote:

CammRobb wrote:

>rush.Durex wrote:

CammRobb wrote:

SonderKommando wrote:

CammRobb wrote:

SonderKommando wrote:

CammRobb wrote:

SonderKommando wrote:

CammRobb wrote:

SonderKommando wrote:

CammRobb wrote:

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