I get aroused by your friends list. I want to be on it.
Tadaaa
Workout 1 - Monday & Thursday (Chest, legs & abs)
Crunches - 10 abdominal exercises, 10 reps/exercise
Dumbbell Benchpress - 2 X 10 (20KG) + 2 X 6 (24KG)
Dumbbell Flyes - 4 X 15 (14KG)
The Plank
Declined Dumbbell Benchpress - 2 X 10 (20KG) + 2 X 6 (24KG)
Press Ups - 4 X 25
Crunches - 10 abdominal exercises, 10 reps/exercise
Lunges - 4 X 20 (14KG)
Squats - 4 X 10 (30KG)
The Plank
Toe Raise - 4 X 10 (14KG)
Deadlift - 2 X 10 MAX
Crunches - 10 abdominal exercises, 10 reps/exercise
Workout 2 - Tuesday & Friday (Biceps, shoulders & abs)
Crunches - 10 abdominal exercises, 10 reps/exercise
Dumbbell Curls - 4 X 10 (14KG)
Hammer Curls - 4 X 10 (14KG)
The Plank
Concentrated Curls - 2 X 10 + 2 X 5 (14KG)
Dumbbell Curls - 2 X 10 + 2 X 5 (14KG)
Crunches - 10 abdominal exercises, 10 reps/exercise
Shoulder Press - 4 X 10 (14KG)
Frontal Dumbbell Raises - 4 X 10 (8KG)
The Plank
Dumbbell Raises - 4 X 10 (12KG)
Lateral Raises - 4 X 10 (8KG)
Crunches - 10 abdominal exercises, 10 reps/exercise
Workout 3 - Wednesdays & Sundays (Triceps, back & abs)
Crunches - 10 abdominal exercises, 10 reps/exercise
Dips - 4 X 25
Overhead Dumbbell Extensions - 4 X 15 (24KG)
The Plank
Kickbacks - 4 X 10 (10KG)
Dumbbell Extensions - 4 X 10 (24KG)
Crunches - 10 abdominal exercises, 10 reps/exercise
Dumbbell Rows - 4 X 10 (24KG)
Barbell Shrugs - 4 X 10 (14KG)
The Plank
Barbell Rows - 4 X 10 (24KG)
Pull Ups - 4 X MAX
Crunches - 10 abdominal exercises, 10 reps/exercise
*Awaits beating*
Workout 1 - Monday & Thursday (Chest, legs & abs)
Crunches - 10 abdominal exercises, 10 reps/exercise
Dumbbell Benchpress - 2 X 10 (20KG) + 2 X 6 (24KG)
Dumbbell Flyes - 4 X 15 (14KG)
The Plank
Declined Dumbbell Benchpress - 2 X 10 (20KG) + 2 X 6 (24KG)
Press Ups - 4 X 25
Crunches - 10 abdominal exercises, 10 reps/exercise
Lunges - 4 X 20 (14KG)
Squats - 4 X 10 (30KG)
The Plank
Toe Raise - 4 X 10 (14KG)
Deadlift - 2 X 10 MAX
Crunches - 10 abdominal exercises, 10 reps/exercise
Workout 2 - Tuesday & Friday (Biceps, shoulders & abs)
Crunches - 10 abdominal exercises, 10 reps/exercise
Dumbbell Curls - 4 X 10 (14KG)
Hammer Curls - 4 X 10 (14KG)
The Plank
Concentrated Curls - 2 X 10 + 2 X 5 (14KG)
Dumbbell Curls - 2 X 10 + 2 X 5 (14KG)
Crunches - 10 abdominal exercises, 10 reps/exercise
Shoulder Press - 4 X 10 (14KG)
Frontal Dumbbell Raises - 4 X 10 (8KG)
The Plank
Dumbbell Raises - 4 X 10 (12KG)
Lateral Raises - 4 X 10 (8KG)
Crunches - 10 abdominal exercises, 10 reps/exercise
Workout 3 - Wednesdays & Sundays (Triceps, back & abs)
Crunches - 10 abdominal exercises, 10 reps/exercise
Dips - 4 X 25
Overhead Dumbbell Extensions - 4 X 15 (24KG)
The Plank
Kickbacks - 4 X 10 (10KG)
Dumbbell Extensions - 4 X 10 (24KG)
Crunches - 10 abdominal exercises, 10 reps/exercise
Dumbbell Rows - 4 X 10 (24KG)
Barbell Shrugs - 4 X 10 (14KG)
The Plank
Barbell Rows - 4 X 10 (24KG)
Pull Ups - 4 X MAX
Crunches - 10 abdominal exercises, 10 reps/exercise
*Awaits beating*
Last edited by >rush.Durex (2010-02-04 10:56:45)
You got it bro!Jebus wrote:
I get aroused by your friends list. I want to be on it.
Finally set now lol. Found a shaker in a cupboard, weighed the whey (which turns out to be 2 + 1/2 anyway, I'm gonna be through this shit fast!), put it in the shaker, and also put an extra bottle of water in my bag for tomorrow. All set:)
2-3x a week, have two different exercises the other is:SonderKommando wrote:
Ok, how many days a week do you train? Do you do this exercise each time? If so, you really need to train the rest of your body too. Your body muscle groups are symbiotic meaning that complimenting the strength of one group will increase the capabilities of another. By limiting yourself to the "built for show" exercises above you're really just holding back from your true potential strength and mass gains.Vilham wrote:
12.8 stone now, put on another .3 of a stone in a week.
Been doing my workout for like 3 months and think i should definately change the exercises im doing. Ive been doing today:
3x10 Dumbell chest press
3x10 Dumbell flys
3x15 machine chest press
3x10 lying tricep extends
3x15 tricep pull downs
3x10 dumbell curls (started using a ez bar today rather than dumbells or preacher machine)
3x10 hammer curls
So i want a replacement for those muscle groups
Irish just keep it up man. The more you train, the more you learn, the bigger and stronger you will get! <3
3x10 seated chest press
3x12 single arm row
3x10 dumbell pullover
3x10 front raise
3x10 upright row
3x10 lunge
3x10 squats
lol jebus the scoop will be in there somewhere.
Looks like a few too many exercises on each workout, there is no way your doing that in an hour and a bit, from my limited knowledge, short 30-45 second rests between each set and SLOW reps, each rep should take 4-5 seconds.>rush.Durex wrote:
Tadaaa
Workout 1 - Monday & Thursday (Chest, legs & abs)
Crunches - 10 abdominal exercises, 10 reps/exercise
Dumbbell Benchpress - 2 X 10 (20KG) + 2 X 6 (24KG)
Dumbbell Flyes - 4 X 15 (14KG)
The Plank
Declined Dumbbell Benchpress - 2 X 10 (20KG) + 2 X 6 (24KG)
Press Ups - 4 X 25
Crunches - 10 abdominal exercises, 10 reps/exercise
Lunges - 4 X 20 (14KG)
Squats - 4 X 10 (14KG)
The Plank
Toe Raise - 4 X 10 (14KG)
Deadlift - 2 X 10 MAX
Crunches - 10 abdominal exercises, 10 reps/exercise
Workout 2 - Tuesday & Friday (Biceps, shoulders & abs)
Crunches - 10 abdominal exercises, 10 reps/exercise
Dumbbell Curls - 4 X 10 (14KG)
Hammer Curls - 4 X 10 (14KG)
The Plank
Concentrated Curls - 2 X 10 + 2 X 5 (14KG)
Dumbbell Curls - 2 X 10 + 2 X 5 (14KG)
Crunches - 10 abdominal exercises, 10 reps/exercise
Shoulder Press - 4 X 10 (14KG)
Frontal Dumbbell Raises - 4 X 10 (8KG)
The Plank
Dumbbell Raises - 4 X 10 (12KG)
Lateral Raises - 4 X 10 (8KG)
Crunches - 10 abdominal exercises, 10 reps/exercise
Workout 3 - Wednesdays & Sundays (Triceps, back & abs)
Crunches - 10 abdominal exercises, 10 reps/exercise
Dips - 4 X 25
Overhead Dumbbell Extensions - 4 X 15 (24KG)
The Plank
Kickbacks - 4 X 10 (10KG)
Dumbbell Extensions - 4 X 10 (24KG)
Crunches - 10 abdominal exercises, 10 reps/exercise
Dumbbell Rows - 4 X 10 (24KG)
Barbell Shrugs - 4 X 10 (14KG)
The Plank
Barbell Rows - 4 X 10 (24KG)
Pull Ups - 4 X MAX
Crunches - 10 abdominal exercises, 10 reps/exercise
*Awaits beating*
Im just finished the Thursday one (Workout 1) and i cant feel my chest, arms, or legs
It took 1 hour and 25 minutes taking no longer than 30 second breaks inbetween sets/exercises. The floor was covered in sweat.
Best.workout.to.date.
It took 1 hour and 25 minutes taking no longer than 30 second breaks inbetween sets/exercises. The floor was covered in sweat.
Best.workout.to.date.
It seems like you have a pretty good all aroud workout over these schdules, assuming you eat each program at least once a week. The only problem i see is that if you only go three times a week, one group is getting worked harder than another. I give this advice to everyone because it worked really well for me, to really gain weight and mass you should concentrate one workout on one muscle group. IE chest day, back day, shoulder day, leg day etc etc. If you want to find some alternative exercises to what you are doing check out Bodybuilding.com. Irish, good job mate. YOu should look into crossfit. It would fit your fitness goals I think. www.crossfit.com and you dont need to have a gym to do it, you probably have most the equip you would need.Vilham wrote:
2-3x a week, have two different exercises the other is:SonderKommando wrote:
Ok, how many days a week do you train? Do you do this exercise each time? If so, you really need to train the rest of your body too. Your body muscle groups are symbiotic meaning that complimenting the strength of one group will increase the capabilities of another. By limiting yourself to the "built for show" exercises above you're really just holding back from your true potential strength and mass gains.Vilham wrote:
12.8 stone now, put on another .3 of a stone in a week.
Been doing my workout for like 3 months and think i should definately change the exercises im doing. Ive been doing today:
3x10 Dumbell chest press
3x10 Dumbell flys
3x15 machine chest press
3x10 lying tricep extends
3x15 tricep pull downs
3x10 dumbell curls (started using a ez bar today rather than dumbells or preacher machine)
3x10 hammer curls
So i want a replacement for those muscle groups
Irish just keep it up man. The more you train, the more you learn, the bigger and stronger you will get! <3
3x10 seated chest press
3x12 single arm row
3x10 dumbell pullover
3x10 front raise
3x10 upright row
3x10 lunge
3x10 squats
Oh and Jebus, you should change you user tilte from looking for bf2 key to looking for whey scooper, lol.
Last edited by SonderKommando (2010-02-04 11:01:09)
Nice one man, will check it out.
My arm is still totally fucked.
Only thing I can really do without using it at all is ab workouts...
Only thing I can really do without using it at all is ab workouts...
whatd you do?Zimmer wrote:
My arm is still totally fucked.
Only thing I can really do without using it at all is ab workouts...
I think it's a hyperextension of the Palmaris Longus (muscle right under the radius) and basically I can't lift anything. Twisting and pressure makes it hurt like fuck. I think I rushed a EZ curl exercise a week back and that seriously fucked it over. I wasn't even lifting that much, think it was like 50kg.androoz wrote:
whatd you do?Zimmer wrote:
My arm is still totally fucked.
Only thing I can really do without using it at all is ab workouts...
Don't know when it's getting better.
Had a great arm day. Making solid gains with my eating plan.
Meal 1:
syntha six protein shake 12oz skim milk
Meal 2:
4 egg whites 2 yolks with cracked pepper
Meal 3:
one packet instant oatmeal with scoop of syntha six protein and a bannana
Meal 4:
8-12oz chicken breast with broccoli spears, three pepper Jack cubes, one apple
Meal 5:
2.6 oz packet of tuna with six crackers
Meal 6:
Supreme Protein bar
Meal 7:
post workout shake, two scoops syntha six mixed with 12oz of water
Meal 8:
6-12 oz chicken breast with Spanish rice
Meal 1:
syntha six protein shake 12oz skim milk
Meal 2:
4 egg whites 2 yolks with cracked pepper
Meal 3:
one packet instant oatmeal with scoop of syntha six protein and a bannana
Meal 4:
8-12oz chicken breast with broccoli spears, three pepper Jack cubes, one apple
Meal 5:
2.6 oz packet of tuna with six crackers
Meal 6:
Supreme Protein bar
Meal 7:
post workout shake, two scoops syntha six mixed with 12oz of water
Meal 8:
6-12 oz chicken breast with Spanish rice
wow, very nice!SonderKommando wrote:
Had a great arm day. Making solid gains with my eating plan.
Meal 1:
syntha six protein shake 12oz skim milk
Meal 2:
4 egg whites 2 yolks with cracked pepper
Meal 3:
one packet instant oatmeal with scoop of syntha six protein and a bannana
Meal 4:
8-12oz chicken breast with broccoli spears, three pepper Jack cubes, one apple
Meal 5:
2.6 oz packet of tuna with six crackers
Meal 6:
Supreme Protein bar
Meal 7:
post workout shake, two scoops syntha six mixed with 12oz of water
Meal 8:
6-12 oz chicken breast with Spanish rice
i'm trying to go to the gym but i have no money at the moment and the little i have is for billings.
i dont think i can do that many meals.
I'm only 5'2" tall and 120 pounds in weight.
not fat not skinny but i want to have abs and define my muscles.
You can do a fair amount with a pair of dumbbells.lxcpikiman wrote:
i'm trying to go to the gym but i have no money at the moment and the little i have is for billings.
i dont think i can do that many meals.
I'm only 5'2" tall and 120 pounds in weight.
not fat not skinny but i want to have abs and define my muscles.
Go see a doctor Zimmer Or have you?
my titties hurt
I walk a few miles every day (huge college campus), I don't eat that much, and the only empty calorie things I drink are one or two frappuccinos (the ones in the glass bottles) a day if that. I think I haven't losten any weight at all. Wat do?
Old classic. Completely worth the read.
The shape of an eye in front of the ocean, digging for stones and throwing them against its window pane. Take it down dreamer, take it down deep. - Other Families
13 stone now. going skiing and then taking protein powder has definately bulked me up fast.
Any ideas on how a 5'11 bloke can gain a decent amount of (healthy) weight, I have no equiptment and no money for the gym, as it is i weigh 10 stone 4 and am the lightest guy in my judo class, could do with gaining some weight for a competition in a few months. I eat plenty of proteins e.g. an average day would be porridge + hot cross buns / toast for breakfast, a big sandwhich of various meats and lettuce, peppers etc. for lunch with a yoghurt and an apple and dinner would be something like chicken steaks with rice and mixed veg.
I'm not unhealthy weight wise its just that I would rather be a bit heavier whilst maintaining a good body fat ratio. Also I don't have any dumbells though I may be able to stretch my money to get some cheap ones.
Cheers for any advice given.
I'm not unhealthy weight wise its just that I would rather be a bit heavier whilst maintaining a good body fat ratio. Also I don't have any dumbells though I may be able to stretch my money to get some cheap ones.
Cheers for any advice given.
Walking is a pollitically correct way of exercising. To burn flab you need to get your Heart Rate up, and walking only elevates it to at the most 100. 30 minute half paced jog, get out of breath. Do that every other day at the least, you'll start to see the difference, assuming you're eating right. Balance everything, don't dip too much into one area. Sure, have sweets and sugar, but in little amounts.Hurricane2k9 wrote:
I walk a few miles every day (huge college campus), I don't eat that much, and the only empty calorie things I drink are one or two frappuccinos (the ones in the glass bottles) a day if that. I think I haven't losten any weight at all. Wat do?
Don't jog if you want to build muscle and cut fat, running and especially sprints are much better fat burners, your body continues burning calories for hours after you do them.. Jogging burns muscle and fat at the same time.Finray wrote:
Walking is a pollitically correct way of exercising. To burn flab you need to get your Heart Rate up, and walking only elevates it to at the most 100. 30 minute half paced jog, get out of breath. Do that every other day at the least, you'll start to see the difference, assuming you're eating right. Balance everything, don't dip too much into one area. Sure, have sweets and sugar, but in little amounts.Hurricane2k9 wrote:
I walk a few miles every day (huge college campus), I don't eat that much, and the only empty calorie things I drink are one or two frappuccinos (the ones in the glass bottles) a day if that. I think I haven't losten any weight at all. Wat do?
Benchpress Surgeons everytime you see him in Uni.Noobeater wrote:
Any ideas on how a 5'11 bloke can gain a decent amount of (healthy) weight, I have no equiptment and no money for the gym, as it is i weigh 10 stone 4 and am the lightest guy in my judo class, could do with gaining some weight for a competition in a few months. I eat plenty of proteins e.g. an average day would be porridge + hot cross buns / toast for breakfast, a big sandwhich of various meats and lettuce, peppers etc. for lunch with a yoghurt and an apple and dinner would be something like chicken steaks with rice and mixed veg.
I'm not unhealthy weight wise its just that I would rather be a bit heavier whilst maintaining a good body fat ratio. Also I don't have any dumbells though I may be able to stretch my money to get some cheap ones.
Cheers for any advice given.
???
profit?