Workout Routine?
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22 Jun 2012, 15:23
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Journals
What is your workout routine like?
As I'm really busy with university i m not able to go to my muay thai sessions 3 times a week. So i started doing most of the workouts at home.
3 x 20 crunches
3 x 20 dumb bell 12KG for bizeps
3 x 20 dumb bell 5 KG trizeps
3 x 20 pushups with claps
2 minutes neck to chest
+ Bulgarian Bag Workout for Core strength (12KG)
(squat with weight, running with weight, rotators ...)
20 minutes Hiit Cardio
As I'm really busy with university i m not able to go to my muay thai sessions 3 times a week. So i started doing most of the workouts at home.
3 x 20 crunches
3 x 20 dumb bell 12KG for bizeps
3 x 20 dumb bell 5 KG trizeps
3 x 20 pushups with claps
2 minutes neck to chest
+ Bulgarian Bag Workout for Core strength (12KG)
(squat with weight, running with weight, rotators ...)
20 minutes Hiit Cardio
main routine for now is burn the fat, lots of cardio
i also learned that i cannot into potatoes, best source of food is white meat(chicken without the skin+fat and turkey)
1g Protein/lb of bodyweight
0,45g Fat/lb of bodyweight
Rest of your calories filled with whatever you like.
Calculate your TDEE on some pages and track your calories for a week or two to see if you're losing, gaining or maintaing and adjust according to that. More calories if you want to gain, less if you want to lose.
Read the nutritional facts on the package and get yourself a digital kitchen scale to measure your food.
You can eat whatever you like (even potatoes or pasta zomg!) as long as you hit your macros and you can eat it whenever you like. You don't need 6 meals per day or any supplements. Try to get as much sleep as possible as this is the time you recover and 'grow'.
If that's all too much hassle just lift heavy and eat loads and check your results on the scale/lift improvements.
E: Current workout looks like this, 3 day split, twice a week (6 days).
[A] Back: Deadlift, Row, Latpull, Reverse Flys, Face Pulls
Legs, Abs: Squat, Calvesraises, Leg Curls, LegPress Abs
[C] Chest, Shoulder, Arms: Benchpress, Overheadpress, Latraises, Frontraises, Curls, Tricepsextensions
And for my macros, it currently looks like this:
- 220 protein (880 cals)
- 100 fat (900 cals)
- 820 cals left for carbs mostly (~200g)
PM me on irc or something. Guess it's easier than writing everything down in length on crossfire.
Chocomel is unfortunately not really an option :-(
I would like to lose maybe 70-90 lbs and be fit again. I just want to run, run, run, run. Just gotta cut the shit out my diet, too (except Chocomel).
why face pulls on back day ? i guess you are cable pulling from below chest level ? else you work more the posterior deltoids or am i wrong
why overheadpress on the same day as benchpress ? Dont you stress your anterior deltoids too much ?
My Shoulderelements look like this: OHP , wide grip upright rows , face pulls ... switched from OHP , frontraises , lateral raises .. feel its more balanced
edit: also doing 3 day split x2 per week --- Legs Shoulders , Back Biceps , Chest Triceps
As for OHP it just felt pretty natural having them on the upper body/front day.
Haven't really been to the gym the last 2 weeks. So much work for uni and then even some injuries from playing football :-P
tks
p90flex!
40 push ups
20 dumb bell for bizeps (15,5kg)
20 dumb bell for trizeps (7,5kg)
10 weight lifter (30kg)
and 5mins sixpack workout
per day
my friend can't do sits on one leg with his body weight and he is making on gym sits with bar, im only runnin(hill runs are involved in my train) and stretching and i can easily do a sit on one leg for 3-4 times, im not runnin a lot though
http://www.youtube.com/watch?v=CsN50S4UI0A&list=UUPtXqfSTS6RrjwL6YHXYbYg&index=10&feature=plcp
3 x weed
1 x sex
1 x sleep
1 x sex
etc
-back & abs
-day off
-shoulders & shrugs
-biceps triceps forearm
-legs & abs
-day off
monday: 10km medium pace
tuesday: 15km medium/slow pace
thursday: 3km hill run + 6km in medium pace
friday: intervals 8x1km fast pace
sunday: 18-23km slow pace
or any polak cuz seems to be everyone is a pro bodybuilder
bacon
some cookies here and there
3x10-failure 40 kg preacher curls
3x10-failure 16 kg inclined biceps curls
3x10-failure 22 kg barbell curls, put half of the weight down and do reps till failure
3x10-failure triceps dips between 2 benches, usually with 2x25 kg plates on my lab
3x10-failure 28 kg skullcrushers
3x10-failure 55 kg triceps pushdowns at machine
in the end again triceps dips with 2 benches till failure, without additional weight this time
ich mach bizeps/brust .. rücken/trizeps :XD
bin aber am überlegen, ob ich das tauschen sollte, da ein wenig abwechslung immer gut ist ;)
http://www.simplyshredded.com/exclusive-zyzz-interview.html
mo is brust/schulter dran, di rücken + nacken, mi pause, do beine und fr bizeps + trizeps, sa+so frei, dazu halt jeden trainingstag noch bauch aber kein cardio :>
runing few times a week, depends on how much tired I am (30-60 min of runing)
2x 1.5h basketball workout with team
5x 2-7h of overall basketball training on court(including runing, drible drils, shooting, pickup games)
will have to add some weights and swiming to this during summer, who needs rest & sleep anyway.
But I will try to start train 5 days a week, and have saturday as a rest day, sunday playing badminton.
Tuesday: cardio/hiit
Wednesday: shoulders + legs +abs
Thursday: cardio/hiit
Friday: Back+Biceps
Saturday:cardio/hiit +abs
Sunday:nothing
http://soundcloud.com/markwells/mark-wells-dance-with-me
sexy song
yeah im going this time for sure!
http://soundcloud.com/francisco-de-matos-morgado/lee-curtiss-i-can-make-your
you gna make my body twitch?
29 stairs up to my room
repeat multiple times per day
end
tuesday: back+ legs
wednesday: abs+arms
thursday: chest+legs
friday: back+ cardio
saturday: chest
sunday: back+legs
5x25 dumbell 19.5k biceps
5x25 dumbell 12 triceps
bench 12x8 115k
leg workout 10x 235k
Day 1. Chest
Day 2. Back
Day 3. Abs - Shoulders(ONLY lateral)
chest:
4 x 6-8
guillotine benchpress
incline chest press
Benchpress
abs:
some of these Chinups, hanging leg raises, swiss ball crunch, bodysa, rkc plank, side-bends
(i tend to mix them up since i dont wanna do the same abs workout every time)
back:
3x chinups
3x pullups
5x deadlift
1x tuna sandwich
1x calzone
1,5-3l sprite/water/coke/milk
There's not a doubt in the world that I'll be ripped as hell in a few months.
^
1x 15 x 55 kg
2 x 10 x 60 kg
1x 10 x 65 kg
^
1 x 10 x 80 kg
2 x 10 x 85 kg
soulder / neck / back etc.
^
also effects bizeps and a lot the lat muskel
1x 15 x 110 kg
1x 10 x 120 kg
1x 10 x 125 kg
1x 8 x 135 kg (max possible there)
^
also effects trizeps and breast
1x 20 x 30 kg / side
1x 10 x 40 kg / side
1x 10 x 45 kg / side
(1 x 8 x 50 kg / side - if enough power left, cant do it everytime atm)
^
also effects bizeps
3x 60 kg
^
also effects trizeps and breast
1x 15 x 55 kg
1x 10 x 60 kg
1x 10 x 70 kg
(1x 8 x 75 kg)
^
hardcore shoulder and neck press
1x 10 x 55 kg
2x 10 x 60 kg
1x 10 x 65 kg
1x 8-10 x 70 kg
^
doing this always at the end of the training, so not much power left :(
1x 15 x 70 kg
2x 10 x 75 kg
1x 8 x 80 kg / 85 kg
trizeps curl (other exercises already effect the trizeps a lot so this is the only special trizeps exercise i do)
^
also effecs a bit the breasts and shoulders
1x 15 - 20 x 100 kg
1x 15 x 110 kg
1x 10 x 120 kg
(1x 5 - 8 x 135 kg max possible -> it depends on when i do it, near the end of the training i cant make it anymore :x)
Yea, basically this is my workout routine i do everytime when i go to gym. Of course i do smth. for my legs also - doing random leg exercises 2x / week. Going to gym every 2nd day and overall since okt'2010. Got no special training plan, this works perfectly for me. 1,78 m and 89,6 kg this morning :o)
Freeweights is the best you can train with, it demands more stabliization of the weight, thus using more muscles. Those machines take away all the stabilization since its movement in a fixed path.
, also this
[img]http://t2.gstatic.com/images?q=tbn:ANd9GcSw5pgw9vVn81t3AMMy_BByJv11WKellNKaOmafyZTrzWIEmXW4Nw[img]
from time to time so it does not get that boring.
Better to explain what i mean with pics :P
Tuesday: Front Squat 3x8
Wednesday: Squat (531 BBB), Carries
Thursday: Bench (531 BBB), Rows
Friday: Squat 3x8
Saturday: Deadlift, Bench 3x8, Carries
Sunday: Rest