was gonna be awkward for you if u'd like my face :rolleyes:Quote:
Originally Posted by Koksik22
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was gonna be awkward for you if u'd like my face :rolleyes:Quote:
Originally Posted by Koksik22
Saturday - 5th April - Shoulders and Arms
Quote:
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
What do you guys think about Layne Norton's PHAT routine?
http://i58.tinypic.com/2zyy2oy.jpg http://i60.tinypic.com/sz8m7r.jpgQuote:
Originally Posted by seh
And that front face \/ haushauah
http://i61.tinypic.com/30uzl0i.jpg
Never heard, but not interested in routines or whatever :pQuote:
Originally Posted by Fandango
@Nostrax Junior looking great mate! u pwn me anytime ;)
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 lolQuote:
Originally Posted by seh
true story mate!Quote:
Originally Posted by Nostrax Junior
this is from where i started lol
http://i403.photobucket.com/albums/p...psf4b70f1a.jpg
fuaaaaa
Attachment 9783
going great mate! lucky u've always been skinny with low bf%. i've always been skinny fat :( and still a bit fat ahah ;)Quote:
Originally Posted by Fandango
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)
Starting my cardio routines slowly but surely :)Quote:
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;
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.Quote:
10 mins incline treadmill before workout;
10 mins bicycle after workout;