elementx Posted July 2 Report Share Posted July 2 I have hit a plateau in my lean muscle gains and fat loss... I would love to find a new routine. Please post your weekly routine. Days On / Days OffProtein / Carb / Fat IntakeAmount of time you do Cardio on your On days and Off days...Thanks... Quote Link to comment Share on other sites More sharing options...
rdancer Posted July 2 Report Share Posted July 2 Originally posted by elementx I have hit a plateau in my lean muscle gains and fat loss... I would love to find a new routine. Please post your weekly routine. Days On / Days OffProtein / Carb / Fat IntakeAmount of time you do Cardio on your On days and Off days...Thanks... Here's my new work out On Mon and Wed I work upper body.I do Dumbell/Barbell Bent over Row, Dumbell/Barbell Pull Over, Barbell Incline Bench press, Barbell/Dumbell Close Grip Bench Press, Dumbell Shoulder Press, Barbell Upright Row.Tues And Thurs I work lower body.I do Dumbell Squat, Barbell/Dumbell Lunge, Good Mornings, Swiss Ball Hip Extension & Leg curl, Dumbell/ Barbell Seated Calf Raise, Weighed Situp.I don't rest between sets, and only rest for 90 seconds after the completion of excercises. I also run for 15 min before and after my workout. To pump me up and then calm me down. Now I just need some good ideas on what diet I should try, what shakes and stuff I should get from GNC, and how much calories I need to take in I think the excercising is the easy part, the saying "NO" to food is something I need to learn. Quote Link to comment Share on other sites More sharing options...
elementx Posted July 2 Author Report Share Posted July 2 Week 1Monday - Chest / CardioTuesday - Back Wednesday - Tri's / CardioThursday - Bi'sFriday - Shoulders / CardioSaturday - OFF Sunday - OFFWeek 2Monday - LegsTuesday - Chest / CardioWednesday - Back Thursday - Tri's / CardioFriday - Bi'sSaturday - Off - Cardio ( If in the mood )Sunday - OffEach week each body part moves back a day. I also alternate each month One month Heavy One month RepsHave not been to gym in 2 weeks because of the hours that I have been putting in these last 2 weeks... Its all good though. My body hit a plateau. So it could use the time out of the gym. Quote Link to comment Share on other sites More sharing options...
kaspah Posted July 2 Report Share Posted July 2 mon: chesttues: bis and triswed: back and shouldersthurs: legsfriday: offstart up again Quote Link to comment Share on other sites More sharing options...
skince55 Posted July 2 Report Share Posted July 2 Mon: Chest & AbsTues: BackWed: Legs & AbsThurs: ShouldersFriday: Arms & Abs (Superset Bi & Tri exercises, It gives a really good pump to your arms)Recently have been running for about 10 min Mon-Fri. Quote Link to comment Share on other sites More sharing options...
daillestmattyg Posted July 2 Report Share Posted July 2 Originally posted by skince55 Mon: Chest & AbsTues: BackWed: Legs & AbsThurs: ShouldersFriday: Arms & Abs (Superset Bi & Tri exercises, It gives a really good pump to your arms)Recently have been running for about 10 min Mon-Fri. when it comes to superseting how does that work? i know you dont take rest between exercises but how many exercises do you put together and how many sets?thanx foor the helpmatt Quote Link to comment Share on other sites More sharing options...
skince55 Posted July 2 Report Share Posted July 2 Originally posted by daillestmattyg when it comes to superseting how does that work? i know you dont take rest between exercises but how many exercises do you put together and how many sets?thanx foor the helpmatt I superset my tri and bi exercises. For example a super set for me would consist of doing a set for triceps and then immediately doing an set for biceps. In between supersets I rest just as I would any other exercise. Here is my routine, I do 3 sets of each combination except for the first closegrip/standing curls which I do four of.CloseGrip Bench Standing Curls Dumbbell CurlsSkull Crushers Preacher Curls Tricep PushDowns(Rope)CableCurlsReverse PushdownHope this helps Quote Link to comment Share on other sites More sharing options...
fineones Posted July 2 Report Share Posted July 2 Supersetting means no rest....u just jump from excersice to excerice immediatly...the reason it works is ur forcing other fibers inteh muscles to work cuz the main muscle focus is tired...causeing growth all around the muscle.....and Rdancer ..never do cardio before a workout ...it takes away from what the muscle needs to grow..theres a better expination ..but u r gonna have to take my word on this one...u should be warming-up with ur first excersice 2 sets 20 reps comfortable wieght..try that for a bit ull feel stronger Quote Link to comment Share on other sites More sharing options...
guest00901 Posted July 2 Report Share Posted July 2 Monday- Chest / Cardio / LegsTuesday- Cardio / Legs/ ButtWednesday- Cardio / Abs / ArmsThursday- Legs / Abs/ Butt ( I dance Thursday Nights )Friday- Legs/ Abs/ Butt ( I dance Friday Nights) Saturday- Legs/ Abs/ Butt ( I dance Saturday Nights) Thats my usual routineBut sometimes i'll fuck up and either do whatever I feel I need to work on that day Quote Link to comment Share on other sites More sharing options...
girly Posted July 2 Report Share Posted July 2 My workout = 10 flights of stairs a day and healthy eating..I make sure i go up the 5 flights at least twice.. great cardio:D Its funny though cause when i get to the top sometimes i am gasping for air and all dishevled and i'm like oh no hope no one sees me.. Its simple but It works! i got some strong ass legs, and a round tight ass:cool: Quote Link to comment Share on other sites More sharing options...
skince55 Posted July 3 Report Share Posted July 3 Originally posted by fineones Supersetting means no rest....u just jump from excersice to excerice immediatly...the reason it works is ur forcing other fibers inteh muscles to work cuz the main muscle focus is tired...causeing growth all around the muscle.....and Rdancer ..never do cardio before a workout ...it takes away from what the muscle needs to grow..theres a better expination ..but u r gonna have to take my word on this one...u should be warming-up with ur first excersice 2 sets 20 reps comfortable wieght..try that for a bit ull feel stronger A superset is two sets back to back. But you still rest in between the superset, unless your entire workout is one giant superset which I never heard of but very well may be. I dont know how you could ever make it out alive of a workout like that if you are training hard. Quote Link to comment Share on other sites More sharing options...
elementx Posted July 3 Author Report Share Posted July 3 Originally posted by skince55 A superset is two sets back to back. But you still rest in between the superset, unless your entire workout is one giant superset which I never heard of but very well may be. I dont know how you could ever make it out alive of a workout like that if you are training hard. If you do an entire workout one body part at a time from head to toe it is Circuit Training...A Super Set can be more than just 2 sets back to back of diff exercizes... But after the first group of sets are complete there is a rest...Example - Bis, Tris, Forearms... Standing Alt Arm Curl, 1 Arm over head tricept Ext, Forarm curlsThen rest Then back to the Standing Alt Arm Curl... and so on and so forth... Quote Link to comment Share on other sites More sharing options...
skince55 Posted July 3 Report Share Posted July 3 Originally posted by elementx If you do an entire workout one body part at a time from head to toe it is Circuit Training...A Super Set can be more than just 2 sets back to back of diff exercizes... But after the first group of sets are complete there is a rest...Example - Bis, Tris, Forearms... Standing Alt Arm Curl, 1 Arm over head tricept Ext, Forarm curlsThen rest Then back to the Standing Alt Arm Curl... and so on and so forth... Exactly...Thats what I meant, I was having trouble wording it. Quote Link to comment Share on other sites More sharing options...
rdancer Posted July 3 Report Share Posted July 3 Originally posted by fineones and Rdancer ..never do cardio before a workout ...it takes away from what the muscle needs to grow..theres a better expination ..but u r gonna have to take my word on this one...u should be warming-up with ur first excersice 2 sets 20 reps comfortable wieght..try that for a bit ull feel stronger I will try that this week. I Have been suffering problems with my calves from running anyway. Quote Link to comment Share on other sites More sharing options...
someclown Posted July 3 Report Share Posted July 3 I smoke 2 joints in the morning. I smoke 2 joints at night. I smoke 2 joints in the afternoon, it makes me feel all right. Besides that, it's lots of Twinkees and Hostess cupcakes. God I love being fat and not giving a shit. Quote Link to comment Share on other sites More sharing options...
rdancer Posted July 3 Report Share Posted July 3 Originally posted by someclown I smoke 2 joints in the morning. I smoke 2 joints at night. I smoke 2 joints in the afternoon, it makes me feel all right. Besides that, it's lots of Twinkees and Hostess cupcakes. God I love being fat and not giving a shit. Being fat is fine, as long as its a healthy fat. Quote Link to comment Share on other sites More sharing options...
fineones Posted July 3 Report Share Posted July 3 Originally posted by skince55 A superset is two sets back to back. But you still rest in between the superset, unless your entire workout is one giant superset which I never heard of but very well may be. I dont know how you could ever make it out alive of a workout like that if you are training hard. yeh yeh i didnt mean a whole workout...thatd be crazy Quote Link to comment Share on other sites More sharing options...
dirtyepic18 Posted July 3 Report Share Posted July 3 I just keep it simple..Day 1 : Shoulders, Biceps, Triceps, Deltoioids, Chest, Lats (with usually two different exercises for each)Day 2 : Quads, Hamstrings, Abs (The easier day of the two)Repeat...I may not be Ar-nuld, but it works pretty damn well for me. And Creatine really does help as a supplement, but i've stopped taking it because it seems to give me acne (on my back mostly)... and we cant have that now can we Quote Link to comment Share on other sites More sharing options...
bodiii Posted July 4 Report Share Posted July 4 Monday... chest (heavy)flat, incline, decline (dumbells)flyes, pec deck, dips.Tuesday... tri's/bi'sclose grip flat bench (bar), behind head extentions (dumbell)pushdowns (V-bar, rope), kickbacks or alternate extentions,dips...i love dips...heavy curls (bar), hammer curls (dumbell), seated curls (dumbell), arnolds concentration curl, cable curls (reps) or 21's, pull-ups. Wednesday... shoulders/backarnolds press (dumbell), mid delt flyes-front close grip flyes (superset with dubells), rear delt press machine, rear delt flyes,rear.mid .front flyes (superset with cables)one arm bent rows (dumbell), lat pull (machine & cables),v-handle on lat machine, chin-nuts, shrugs (dumbells)thursday... legslight squats, leg press, front extention, rear extention, standing calve, sitting calve.friday... chest (reps)flat, incline, decline (dumbells)flyes, pec deck, dips, cable reverse flyes, pyramid supersets (bar)my monday/friday bodypart alternates month to month...stay hydrated...keep heartrate elevated throughout workout...you are not burning fat if you rest all the time...60 seconds max... Quote Link to comment Share on other sites More sharing options...
Orisha Posted July 7 Report Share Posted July 7 I don't do shit Quote Link to comment Share on other sites More sharing options...
Orisha Posted July 7 Report Share Posted July 7 I try to intake 30 grams of fiber a day, and eat uber healthy45 - 1 hr/4 -5x week: walk/run30 minutes 3x/week: power yoga/kickboxing/boxing, 100 crunches, (10 different ways)30 minutes 3x/week: free weights, push-ups, lunges1 hour a week I teach Jui-Jitsu, that keeps me focused and works on my reflexesI take frequent drink Hiatuses, like 3 or 4 weeks of not drinkingI stretch every chance I get, to reduce potential injurymy girlie workout is so much less than you boys! Guess that's why we g-l-o-w Quote Link to comment Share on other sites More sharing options...
wideskies Posted July 7 Report Share Posted July 7 what do you eat to up your fiber, btw? Quote Link to comment Share on other sites More sharing options...
joediesel Posted July 7 Report Share Posted July 7 mon-chest,bistues-shoulderswed-abs,cardiothurs-back,trisfri-bis,abssat-offsun-offsometimes ill do chest twice a week Quote Link to comment Share on other sites More sharing options...
daveespa Posted July 7 Report Share Posted July 7 Originally posted by joediesel mon-chest,bistues-shoulderswed-abs,cardiothurs-back,trisfri-bis,abssat-offsun-offsometimes ill do chest twice a week ur still a slinky:laugh: Quote Link to comment Share on other sites More sharing options...
sexxichikk Posted July 7 Report Share Posted July 7 Quote Link to comment Share on other sites More sharing options...
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