Road to Fitness ~~ My own plans and dialy workout updates!

@Mr_Churro clear your inbox!

answer to your pm! :)

first and most important is what you eat. eating clean is a must! and eating clean is good, trust me, i prefer to eat a chicken breast than an hamburguer with fries.
then, yes start running, it will help you a lot. don't rush it! start with 10-15 mins, 2-3 times a week. but do not miss a day! so in about 3 months or so, same 2-3 times a day but 20-30 mins.
also u could join a gym, lifting will help you lose weight, but give most time to cardio exercices than weight exercices.

just came back from gym :)

Thursday - 3 April - Chest and Back
Everything was super sets! (if u don't know what is it, google it)

1. decline barbell chest press (12 reps) & pulldowns (12 reps) ~ 4 sets
2. flat dumbell chest press (15 reps) & barbell rows (12 reps) ~ 4 sets
3. single dumbell rows (12 reps each side) & front cable flies (15 reps) ~ 4 sets
4. incline dumbell flies (10 reps) & hyperextensions (15 reps) ~ 4 sets


was it for today. ;)
once again i don't follow plans, i arrive to the gym and i do exercices i want to do with some personal parameters.

quick picture from my back, not that bad since im too bulky. gonna bring definition soon ;)

http://i403.photobucket.com/albums/p.../backckckc.jpg

If we are about to post some pictures! Heres my back and its about to be trained after work this evening! :)

http://i60.tinypic.com/mud94o.jpg

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Originally Posted by Nostrax Junior

If we are about to post some pictures! Heres my back and its about to be trained after work this evening! :)

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damn good one mate! how much BF% u've got? i'm around 18 or so LOL :(

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Originally Posted by seh

damn good one mate! how much BF% u've got? i'm around 18 or so LOL :(

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I'm around 10% of BF and drop that 18 ;)

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Originally Posted by Nostrax Junior

I'm around 10% of BF and drop that 18 ;)

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definetly need to drop, want to see my abs shine ahah ;)



Friday - 4th April - Leg day
Heavy Squats ~ 10 reps ~ 6 sets (last set was a drop set to failure);
Leg press ~ 15 reps ~ 4 sets
Romanian Deadlifts ~ 12 reps ~ 4 sets
Barbell Glute Raises ~ 12 reps ~ 4 sets
Standing Calf Raises ~ 15 reps ~ 4 sets
Seated Calf Raises ~ 30 reps ~ 4 sets


and as an off topic, got deleted on my money maker chars, two 125~ Eks :(

looking nice @seh and @Nostrax Junior keep it up pump for me who can't :(

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Originally Posted by PromB

looking nice @seh and @Nostrax Junior keep it up pump for me who can't :(

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wish u get better mate!


Updated first pages.
Added a picture of myself. Wasn't about to show my face but, idc. there u go @Koksik22
@Nostrax Junior show me your front most muscular now! ahah ;)


Saturday - 5th April - Morning ABS

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Just did an intense 20 mins ABS workout.
Using body weight, reps between 30~50 and very short resting periods.

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Gonna head to the gym later afternoon for shoulders and arms :)

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Originally Posted by seh

wish u get better mate!


Updated first pages.
Added a picture of myself. Wasn't about to show my face but, idc. there u go @Koksik22
@Nostrax Junior show me your front most muscular now! ahah ;)


Saturday - 5th April - Morning ABS


Gonna head to the gym later afternoon for shoulders and arms :)

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now i know bro why you hide you face :D

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Originally Posted by Koksik22

now i know bro why you hide you face :D

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was gonna be awkward for you if u'd like my face :rolleyes:

Saturday - 5th April - Shoulders and Arms

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Dumbell Shoulder Press ~ 10 reps ~ 4 sets
Seated Dumbell Side Raises ~ 10 reps ~ 4 sets
Wide Grip Barbell Upright Rows & Rear Dumbell Delt Flies ~ 10 reps (super set) ~ 4 sets
Rear Delt Cables ~ 15 reps ~ 3 sets

(Arms ~ Super Sets)
Barbell Bicep Curls & Dips ~ 10 reps ~ 4 sets
Tricep Pushdowns & Dumbell Hammer Curls ~ 10 reps ~ 4 sets
Overhead Dumbell Tricep Press & Reverse Grip Barbell Bicep Curls ~ 10 reps ~ 4 sets

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What do you guys think about Layne Norton's PHAT routine?

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Originally Posted by seh

wish u get better mate!


Updated first pages.
Added a picture of myself. Wasn't about to show my face but, idc. there u go @Koksik22
@Nostrax Junior show me your front most muscular now! ahah ;)


Saturday - 5th April - Morning ABS


Gonna head to the gym later afternoon for shoulders and arms :)

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http://i58.tinypic.com/2zyy2oy.jpg http://i60.tinypic.com/sz8m7r.jpg

And that front face \/ haushauah

http://i61.tinypic.com/30uzl0i.jpg

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Originally Posted by Fandango

What do you guys think about Layne Norton's PHAT routine?

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Never heard, but not interested in routines or whatever :p

@Nostrax Junior looking great mate! u pwn me anytime ;)

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Originally Posted by seh

Never heard, but not interested in routines or whatever :p

@Nostrax Junior looking great mate! u pwn me anytime ;)

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It's not about pwning anybody, just look where u've started and where it took u. Working out for 3 years now also so its all about time, just keep going and probably alot of people would get further then me in 3 years but in my eyes, the first year uve gotta learn the exercises and make sure u find it fun. Cuz if u'll start a diet straight away u'll fucking hate fitness/bodybuilding lol

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Originally Posted by Nostrax Junior

It's not about pwning anybody, just look where u've started and where it took u. Working out for 3 years now also so its all about time, just keep going and probably alot of people would get further then me in 3 years but in my eyes, the first year uve gotta learn the exercises and make sure u find it fun. Cuz if u'll start a diet straight away u'll fucking hate fitness/bodybuilding lol

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true story mate!
this is from where i started lol

http://i403.photobucket.com/albums/p...psf4b70f1a.jpg

fuaaaaa

Attachment 9783

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Originally Posted by Fandango

fuaaaaa

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going great mate! lucky u've always been skinny with low bf%. i've always been skinny fat :( and still a bit fat ahah ;)


Today was a rest day, anyways did another 15 mins intense ABS workout but its getting easier even with 30~50 rep range. will make it more intense next time :)
Tomorrow leg day by 9AM!

8th April - Tuesday - Leg day (Quad focus)

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Heavy Front Squats - 6 reps (focusing in deepth and form) - 5 sets;
Single Leg extensions - 12~10~8~8 reps each leg (pyramid style) -4 sets;
Glute Barbell Raises - 12 reps - 4 sets;
Seated Calf Raises - 15 reps - 4 sets;
Single Standing Calf Raises - 10 reps each calf - 4 sets;

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Starting my cardio routines slowly but surely :)

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10 mins incline treadmill before workout;
10 mins bicycle after workout;

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btw, i always warm up muscle i'm going to use before and after workout. wich i started doing this when i started to workout. i lack a lot in mobility, so i'm trying to improve it for better results.

GYMMM SHAARK BRAAAAAAH

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Originally Posted by Jasonmcneil

GYMMM SHAARK BRAAAAAAH

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its nice brand but i haven't any cloths of it :(



10th April - thursday - Chest and Back
Super Sets

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1. Incline Barbell Chest Press & Rear Head Pulldowns - 12 reps - 4 sets
2. Machine Flat Chest Press & Machine Rows - 12 reps - 4 sets
3. Incline Dumbell Chest Press & Cable Pullovers - 15 reps - 4 sets
4. Decline Chest Cables & Wide Bar Rows - 15 reps - 4 sets

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Gonna leave gainer within the next 2 days and start my cutting a bit more serious.
Anyways, lost around 1kg already with better nutrition and 10-15 mins casual runs ;)
And gonna take my ABS workout a bit more serious too!

11th April - Friday - Leg Day (Hamstring Focus)

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Squats - 8 reps - 8 sets
Lying Hamstring Curls - 15 reps - 4 sets
Stiff Deadlifts - 12 reps - 4 sets

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Was pretty much it. Quite intense Squat session ;)
Last day with Gainer, changing to Whey Protein and gonna start taking some BCAAs also.
Maybe add a fat burner in the future, depends on I'll be looking with only diet and cardio aswell.

Squating low like strongman low or how far do you go? :)

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Originally Posted by PromB

Squating low like strongman low or how far do you go? :)

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ass to the grass ;)

12th April - Saturday - Shoulders and Arms

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Overhead Press - 4 sets - 8 reps
Rear Delt Cable Flies - 4 sets - 12 reps
Seated Side Shoulder Raises - 5 sets - 12 reps

EZ Barbell Bicep Curls & Dips - 4 sets - 10 reps
Overhead Tricep Rope Extensions & Hammers Dumbell Curls - 4 sets - 10 reps

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Gonna change split this week since I'm on Easter holidays. Will post it later on when I've decided myself about it ;)

At home did an interval traning type workout today:

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30 mins in total with ABS, Rope Jumps, Sprints and Moderate Run.

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This week Easter Holidays training split:

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Monday - Chest & Triceps;
Tuesday - Legs & Glutes;
Wednesday - Calves & ABS & Cardio;
Thursday - Back & Biceps;
Friday - Shoulders & ABS & Cardio;
Saturday - Legs & Calves;
Sunday - Cardio & ABS (at Home);

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14th April - Monday - Chest and Triceps

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Incline Dumbell Chest Press - 8 reps - 5 sets
Decline Barbell Chest Press - 10 reps - 4 sets
Incline Dumbell Flies & Pushups - 10 reps - 4 sets

Close-Grip Flat Barbell Press - 8 reps - 4 sets
Overhead Rope Extensions - 8 reps - 4 sets
Cable Kick Backs - 8 reps each arm - 3 sets

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15th April - Tuesday - Legs & Glutes (Quad focus)

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Front Squats - 8 reps - 6 sets (last set, was a triple drop set);
Single Leg Extensions - 12~10~8~8 reps each leg - 4 sets;
Walking Lunges - 20 steps - 3 sets;
Glute Barbell Raises - 12 reps - 3 sets;

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Updated Current Suplementation.
Stoped completly taking Gainers. Gonna add BCAAs, maybe tomorrow or after.

Gonna weight myself this weekend and see hopefully new and lower numbers ;)

Going from Gainers to BCAA is a pretty big change in the nutrition plan, going straight from bulk to cut?

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Originally Posted by Ckicrezid

Going from Gainers to BCAA is a pretty big change in the nutrition plan, going straight from bulk to cut?

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u didn't read my old posts ;)
i started cutting while finishing last Gainer. Changed nutrition, now changed from Gainer to Whey, and gonna start taking BCAAs soon, too. I see results and still same lifts in most exercices, even got stronger chest in this couple weeks, so its not that bad!

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Originally Posted by seh

u didn't read my old posts ;)
i started cutting while finishing last Gainer. Changed nutrition, now changed from Gainer to Whey, and gonna start taking BCAAs soon, too. I see results and still same lifts in most exercices, even got stronger chest in this couple weeks, so its not that bad!

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Oh sorry, my bad :) I probably missed this info aswell but I need to ask :D You dont combine both whey and bcaa pre/post workout right?

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Originally Posted by Ckicrezid

Oh sorry, my bad :) I probably missed this info aswell but I need to ask :D You dont combine both whey and bcaa pre/post workout right?

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i'm not sure yet how im going to take this BCAAs. most likely post workout. but i'll update that info too.
about whey, i'm taking 2 scoops after workout and 1 scoop at afternoon or at mid morning, depends about what time im gonna go to the gym.
Days i don't train i usually stay with 1 scoop.

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Originally Posted by seh

i'm not sure yet how im going to take this BCAAs. most likely post workout. but i'll update that info too.
about whey, i'm taking 2 scoops after workout and 1 scoop at afternoon or at mid morning, depends about what time im gonna go to the gym.
Days i don't train i usually stay with 1 scoop.

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Kewl kewl, just keep in mind that about 10grams of protein is enough to stimulate the proteinsynthesis, hence why all the BCAA/EAA recommendations are for 10g/serving. So you dont waste your money on taking both BCAA and whey =)

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Originally Posted by Ckicrezid

Kewl kewl, just keep in mind that about 10grams of protein is enough to stimulate the proteinsynthesis, hence why all the BCAA/EAA recommendations are for 10g/serving. So you dont waste your money on taking both BCAA and whey =)

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10 gr of protein? wat. that not even a scoop. u're not making sense mate, sorry ;)

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Originally Posted by seh

10 gr of protein? wat. that not even a scoop. u're not making sense mate, sorry ;)

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Might´ve been a bit unclear, this is ofc post workout, 10grams of EAA accounts for about 20 grams protein in a musclebuilding perspective. This is why people count 10grams of EAA as 20 grams protein, when they are counting calories :)

OTHER than that its the regular 1.8-2.0g protein/bodyweight per day :)

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Originally Posted by Ckicrezid

Might´ve been a bit unclear, this is ofc post workout, 10grams of EAA accounts for about 20 grams protein in a musclebuilding perspective. This is why people count 10grams of EAA as 20 grams protein, when they are counting calories :)

OTHER than that its the regular 1.8-2.0g protein/bodyweight per day :)

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well im around 172lbs /78~ kgs now so. i love my beef steak for lunch, so not that bad :)

17th April - Thursday - Back and Biceps

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Wide Grip Bar Seated Rows - 10 reps - 4 sets
Dumbell Rows - 10 reps each arm - 4 sets
Close Grip Pulldowns - 8 reps - 4 sets
Hyper Extenssions - 15 reps - 4 sets

Seated Dumbell Curls - 10 reps - 4 sets
Single Reverse Grip Cable Curls - 12 reps each arm - 4 sets

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Starting tomorrow my BCAAs.
Updated Current Suplementation and Current Stats. Lost 1kg so far!

18th April - Friday - Shoulders and ABS

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Seated Military Press - 8 reps - 4 sets
Wide Grip Upright Rows - 10 reps - 4 sets
Standing Dumbell Side Raises - 10 reps - 4 sets

Cable Crunches & Decline Bench Crunches - 30 reps each - 3 sets
Cable Obliques & Lying Side Crunches - 30 reps each - 3 sets
Leg Raises - 15 reps - 3 sets

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19th April - Saturday - Legs (Hamstrings focus) & Calves

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Heavy Squats - 8-5 reps - 5 sets
Stiff Deadlifts - 10 reps - 5 sets
Lying Hamstring Curls & Calves on Leg Press - 12 reps each - 4 sets
Single Leg Hamstring Curls & Seated Calf Raises - 10 reps each leg & 15 reps - 4 sets

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