daillestmattyg Posted July 7 Report Share Posted July 7 Week 1Mon- Chest, absTues- Shoulder, LegsWed- Bi's Tri's AbsThurs- offFri- Forearms, back, absSat-offSun- heavy ab workout, cardio machines but not much im only 140 pds and my cardio is fineWeek 2Mon- Chest, BackTues- Legs and AbsWed -Shoulder and TrisThurs- Bis,absFri-offSat- Heavy ab workoutSun- OffWeek 3Mon- Chest, Tris, absTues-LegsWed- Shoulder,absThurs- Bis, backFri- offSat - Heavy absSun-off for chest one month heavy weight less reps the next month moderate weight more reps Quote Link to comment Share on other sites More sharing options...
daillestmattyg Posted July 7 Report Share Posted July 7 do i pair up body parts to differently? because like ill do my back and then i wont do it for another 10 days should i just stick to 2 weeks instead of 3 weeks of diff. pairings?Also when it comes do supersetting how often? one more question sorryyy....for people who burnout(at the end of a given workout u do reps till failure) do you burnout at the end of every workout or every exercise? thanks for the feedback matt Quote Link to comment Share on other sites More sharing options...
elementx Posted July 7 Author Report Share Posted July 7 Originally posted by daillestmattyg do i pair up body parts to differently? because like ill do my back and then i wont do it for another 10 days should i just stick to 2 weeks instead of 3 weeks of diff. pairings?Also when it comes do supersetting how often? one more question sorryyy....for people who burnout(at the end of a given workout u do reps till failure) do you burnout at the end of every workout or every exercise? thanks for the feedback matt With my last training schedule I would do a drop set on my last set of every exercise. Example - Bench Press -Warm up - 135 - 15 - 20 repsSet 1 - 225 - 15 RepsSet 2 - 275 - 10 RepsSet 3 - 315 - 6 - 8 RepsSet 4 - 360 - 2 - 4 RepsSet 5 - 255 - Till FailureBut my flat bench was the only exercise that I would to that many sets. After that is was strictly 4 Sets per exercise with the same Pyramid and a drop set at the end with no rest in between last set and drop set. As far as Days rest. During my normal schedul I personally give 5 to 7 days rest per body part. To each his own. There are so many different stories. One says less time than that. Others say that is not enough time. But I am off that Schedule now. I am going to try Circuit training for a little while to see if I can get more cuts and lose some body fat.In my opinion it is good to keep the muscles constantly guessing so changing the body parts that you are working each week together isn't such a bad idea. Just make sure a shoulder day is not the day after a chest or Tri's day being you are using alot of the same muscles. And they wont be getting enough rest. Quote Link to comment Share on other sites More sharing options...
magellanmax Posted July 8 Report Share Posted July 8 My gym routines start on monday...Monday : Back of the neck presses, Bench press and tri-workoutsTuesday: I slack off and relax the musclesWednesday: Cardio (full blown) I gotta... for my mountain biking conditioning.Thursday: I work the biceps.. curl ups etc. and the back. on occasion I over do it and incorporate quad stuff Friday: Leg presses galore, incline presses, and work off the tummy (gotta keep the spare tire away)Saturday: warm up with cardio and do a lil bit of everything minus sit-ups. (they nail my ass everytime.)Sunday: workout like there aint tomorrow, I do bench presses, curls, back, insert a lil cardio.......take a 20 minute break and come bak for wide chest presses. Thats why mondays are exceptionally tortuorous for me. But I'm used to it...Monday(again)...I mix it all up. same as for the rest of the week.. Quote Link to comment Share on other sites More sharing options...
someclown Posted July 8 Report Share Posted July 8 Originally posted by rdancer Being fat is fine, as long as its a healthy fat. That's true. I eat a ton of olive oil, corn oil, vegetable oil, saturated and unsaturated fat. It's all good. I actually went from 350 to 260 lbs. in 2 months by eating no carbs (I cut out the Twinkees) and just living on beef and olives. Quote Link to comment Share on other sites More sharing options...
Orisha Posted July 8 Report Share Posted July 8 Originally posted by wideskies what do you eat to up your fiber, btw? Kellogs extra bran w/ a cup of fruit = about 18 grams of fiberthe rest is made up from, a salad, bean soup, apples, melba toasts/whole wheat bread, and any other high fiber food. Work your way up to 30 grams a day over the course of a few weeks, so you won't get cramps. If you sit on your ass, but eat that much fiber, you will lose an average of 13 lbs a year. Fiber is my miracle weight loss toolSomeclown is on th Atkins diet (noooo, really?), which cases incredible strain on your kidneys, known as ketosis. Great to lose a few pounds, but very bad in the long run. besides, it gives you the worst halitosis in the world, not so great to pick up the ladies. But let me guess, someclown probably didn't read that part in "the new diet revolution", did you? there is only one way to lose weight...the old fashioned way. Everything else is for people who are too lazy to try something challenging and rewarding. Quote Link to comment Share on other sites More sharing options...
Mystify Posted July 9 Report Share Posted July 9 I change my workout routine all the time, but here's the one I'm using now....40-45 Minutes of Cardio 5x a weekAnd do upper body every other day rotating with lunges/leg lifts/lower body/etcAbs 3x a week Quote Link to comment Share on other sites More sharing options...
nSyNcBaBy Posted July 11 Report Share Posted July 11 Originally posted by diabolique007 there is only one way to lose weight...the old fashioned way. Everything else is for people who are too lazy to try something challenging and rewarding. agreed. Quote Link to comment Share on other sites More sharing options...
Mystify Posted July 11 Report Share Posted July 11 Originally posted by linabina agreed. I agree also. Losing weight is a very simple mathematical equation....What you take in vs. what you burn.....To lose, cut back slightly on calorie intake, and exercise - walk, lift weights, etc....! Quote Link to comment Share on other sites More sharing options...
frank4g63 Posted July 11 Report Share Posted July 11 SunsoccerMonsoccerTuessoccerWedsback/bi's-close grip pull downs-bent over rows-pull ups-cable curls-preacher curls-dumbell curls(i like curls )Thurschest/tri's-flat bench-close grip bench-incline bench-cable pushdowns-french pressFrilegs-leg press-leg curls-leg extlimited partying Saturdayrelax and party all exc include 4 sets of 8 reps, with the first set of everything being a warmup set. i tend to superset as well, it gives me a good pump and personally i feel i get more out of my workouts than when i rest between sets. i tend to go high weight for low reps, which supports size and strength gains.diet includes a whole lotta chicken and salad, cottage cheese, oatmeal, eggs, rice/starches and a TON of water. supplements include: protein shakes, creatine, glutamine and a good zinc/magnesium dosage along with a multivitamin before bed.stay away from caffeine, it negates any gains you get from creatine, and also weakens your bones.also, stretching ALONE, with no lifting, has been proven to increase STRENGTH by up to 15% in a recent Men's Health article. combine that with a good weight training regimen and you'll end up bigger and stronger than the other guys doing the same routine. the biggest factor in lifting (for me) is preparation and recovery. make sure you have the energy and resources to get a great workout, then take care of your body and replenish whats been stripped from it by eating/supplementing afterwards.my .02$ Quote Link to comment Share on other sites More sharing options...
rackham Posted July 11 Report Share Posted July 11 Originally posted by frank4g63 Frilegs-leg press-leg curls-leg extlimited partying WHERE ARE YOUR SQUATS?!?!? Quote Link to comment Share on other sites More sharing options...
frank4g63 Posted July 11 Report Share Posted July 11 lol i was waiting for that, i quit squatting after i caught my foot on the rug as i was backing away from the rack about 3 years ago, had a ton of weight on it, i jerked my body to keep from falling, and was out of work for 2 weeks.... i know its one of the best full body workouts you can do, but im scarred Quote Link to comment Share on other sites More sharing options...
rackham Posted July 11 Report Share Posted July 11 Originally posted by frank4g63 lol i was waiting for that, i quit squatting after i caught my foot on the rug as i was backing away from the rack about 3 years ago, had a ton of weight on it, i jerked my body to keep from falling, and was out of work for 2 weeks.... i know its one of the best full body workouts you can do, but im scarred Damn, what kind of gym keeps a rug under its squat rack???If they know about your injury, you can probably talk them into putting down some matting that nobody can trip over... it's in their own best interest, too... Quote Link to comment Share on other sites More sharing options...
frank4g63 Posted July 14 Report Share Posted July 14 well the whole gym had carpeting (not actaully a 'rug' sorry) on the whole floor but around like 6 inches from the wall, all the way around the room... the rack was close to the wall, right on the fringe, i backed off of the rack and the fringe was loose, catching on the back of one of my sneakers. i didnt go down, but my whole body jerked, and that was enough to do it... btw - this was a military facility - so it wasnt the best gym on the planet hehe... so anyway, i may start doing squats again, but im in no rush Quote Link to comment Share on other sites More sharing options...
siceone Posted July 18 Report Share Posted July 18 day 1 chestflat benchincline bench wieghted dips day 2 back pullups/ pulldownrow Shrugsday3 shouldersbarbell shoulder press (behind the neck)arnolds latteral cable raise day 4 legssquat dead(6-8 sets each )day 5 chestdumbell bench dumbell fly dumbell incline when dieting down Cardio 2wice a day 40 mins upon waking 40 mins before bed Quote Link to comment Share on other sites More sharing options...
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