I don't think there has ever been any fitness threads so I'm going to make one, ad pics if you want and start a journal with updates. I train mixed martial arts kickboxing/judo/wresting/and BJJ but I cracked three ribs and have been out the last 3 -4 months healing. It's time to hit the gym, heres my schedule and planned layout to get back into shape both physically and cardio while also keeping flexibility.. All my workouts will last an hour at the mininium and 2 hours at the most with a desired time of an hour and a half. Supplements: I'll be taking multi vitamins every other day/mourning I'll be taking a Cytogainer shake (chocolate) directly after my workout either while driving home or if i decide to sit in the sauna I'll drink it there. After a week (possibly two) of getting back into the flow I'll be hitting a NITRIX cycle for 2.. to 2 and a half weeks. By this time I'll be in the mode and looking back in great shape, my strength will be back to where it should be and my cardio very close to where I want it to be. Weight Goals I'm 160 and my competition weight is usually always 155 so I need to cut 5 pounds, however if I'm 157 its cool, I can also lose a quick 2 pounds before any competition. My Schedule - Will be 5-6 days a week, most likely 5 working anywhere from one major muscle to two major muscles... Mostly free weights, a few machines though. Monday - Chest/Abs - An hour I stretched, took a 10 minute run on the treadmill to break a light sweat to get my body warmed up and prepared to hit chest hard. I'll be doing no decline bench and instead incline to get rid of any b**** tittage that might have formed over the last 3 months Exercise One - Bench Press 1st Set - started off light with 100lbs and did 25 focusing on technique 2nd Set - I bumped it up to 135 and did 15 3rd Set - Bumped to 145 and 12 4th Set - 155 and 8 5th Set - 175 and 6 6th Set - 215 and 4 (My goal will be 70-75 above my bodyweight so 225 5x) Exercise Two - Incline Bench Press 1st set - 75lbs for 15 2nd set - 100 for 10 3rd set - 125 for 8 Exercise Three - Incline Dumbell Bench Press 1st Set - 35lbs for 12 2nd Set - 40 for 8 3rd Set - 45 for 6 Exercise Four 'The Burn-Out' - Flys (Cable or Dumbell, I'll be doing Cable) 1st Set - 30lbs 30 times 2nd Set - 30 for 15 Times maybe a little higher 3rd Set - 40 for as many times as possible before wearing out(didn't count) After words stretched again, went through an ab routine Crunches/Kicks/Lift-Ups.. I got my bag, made my drink and drove home feeling good.. Easy, I'll update today after I'm done.
Save yourself some time- three words for you- The Colorado Experiment 3 workouts per week- 25 minutes per workout. http://www.bodybuildingfanatic.com/coloradoexperiment.htm
Your goal is kind of vague, makes it hard for me to really know if your routine is conducive to your endgame desires.
I was going to start a thread until I just saw this one so here we go. I'm currently about 305 and am looking for a program to get started on to get down to about 250 or so. I'm not so much interested in muscle mass as losing my gut and being in better health. I am 25 and played baseball in HS at about 240. Ideally that is where I would like to be, but I'm just not sure where to start. Any suggestions?
if you are working chest, go ahead and do your triceps since you've been working them anyways. also, sort of strange that you can do 215 bench but only 45 dumbells on incline bench
I don't recommend coupling triceps and chest, you'll just overwork the tri.. couple bi-chest and tri-back
Not only do I seriously doubt this, but the guys in the photo's are definitely going for weightlifting and bulk.. I have a weight I have to meet and worry about personally. Plus my routines have always done me well, I'd rather play it safe and burn the 3 and a half hours you'd save on that phony program. Not saying bulking isn't important as it's necessary but it seems that-thats what that program is all about. Hey man, It's been 3 months since I've lifted and I was starting to run out of gas, also instead of resting after each set I was jumping into the next one which was really dumb. I could have done more as I wasn't struggling at all but that will just mean to up the ante next time, as with the 215 I was struggling to maintain form so it's not like it was a cakewalk to me. Also I always hit my Triceps on my very last day of my workout week(Friday usually). I do that for 3 reasons 1.Your usually always using your triceps on just about everything you do besides leg work so your triceps are in a way already being worked out minorly 2. For that reason that they are already being minorly worked out the last thing I want to do is hit triceps really hard the first day of the week and then have them get over-trained by the minor stuff later on, plus it could also throw off my techniques and form which could result in injury, doubtful but possible and 3 is more of a personal outlook.. I don't train for looks however if you work Biceps and Triceps out on the same day(like I said Friday) then you will have an extremely good pump in both sections of your arm(tricep and bicep) that will last a good 3-4 hours... If it's on a Friday and your going out then it can boost your score with the ladies cause your arms are looking dam good Yeh, but I need to know more about you. Any disabilities (knee problems and so fourth), hows your flexibility? What are some cardio things you wouldn't or don't mind doing? Any Motivation problems? How much time do you have to devote to your fitness? (we all know what a drag school or work can be to not only your free time but energy) Do you ever drink water or only very rarely? Whats your favorite muscle to work and your least favorite? Personally I'd start with finding a suitable cheap gym.
Squats and lunges for shape and muscle. Stairmaster for toning. All this is useless is you don't lay of the chips and burgers.
Aw man, I love my hot cheetos with lime too much. So are the leg machines worthless? For some reason, I don't like doing squats. What's the ideal amount of cardio per week? I try to do 30 minutes 4 times a week.
multiplanar lunges, light/unweighted squats, back extensions, ab/adduction lifts stretch them too for lengthening, unless you want major trunk junk also stairmaster is good for working out soreness from said exercises
I liked Squat Thrust. Does that count? nsfw. <object width="425" height="350"><param name="movie" value="http://www.youtube.com/v/YcuetaMBcM4"></param><param name="wmode" value="transparent"></param><embed src="http://www.youtube.com/v/YcuetaMBcM4" type="application/x-shockwave-flash" wmode="transparent" width="425" height="350"></embed></object>
Yeah, I want a JLO booty. No, I just want to tone it up. No extra muscles necessary! I've been doing leg extensions, leg presses, hip abductors and leg curls. Along with that, I run for 20-30 minutes on the treadmill. I still don't see any results. I'm not looking to lose weight. I'm just wanting to tone the area. I'm good with my upperbody, but not the lower body.
No disablilites to note. My flexibility is decent but not great, there is not a whole lot I do at the moment or have done in the last couple years. As far as cardio goes I'm not the biggest fan of running, but will if necessary biking would probably be better. I do work full time and attend school at nights on Tuesday and Thursday, but have about an hour where I could fit something in between work and school as long is it is light. As with most people the motivation comes and goes, but I feel like if I had a routine to stick to I would stick to it. For me the hard part is getting started. I do drink water, roughly 4-5 16oz bottles a day. My legs are were usually the most favorite to work when I was regulary doing something in HS and that is something I will probably continue. I would love to join a gym, but at the moment funds are limited with school going on. I do have a gym at my apt complex that I plan on using once I get a routine down.
I would have, but she has a boyfriend and I bet he doesn't like anyone jumping on her rear area/upper thighs.
That's your problem. You ever see a marathon runner with a hot ass??? Or any long distance runner?. Make friends with the stairmaster. Or if your so inclined run sprints. Sprinters have toned butts. ....and squats.
