Hope you get better soon!
Hope you get better soon!
Just finished Back and Bi's at 2am-3:15am.. gotta say still tryin to get over a sickness and working out late at night, no pre workout(im using jack3d) could of made that workout good.. i hit a pr a week ago of 335 for 2 reps on deadlifts, i put like 225 on the bar and barely got 3 reps rofl, deffently need some sleep and let the bots start doing more of the work!, weighed myself mid day and was 188.3... i was 183.3 on friday last week so i clearly in-took way to much sodium past few days plus beer doesnt help lol
Looking forward to my way in tomorow i think ill be around 183.5-186.3
It really sucks to be sick, you loose so much the first week when you are back but the body recovers pretty fast again, so don't worryOriginally Posted by Jasonmcneil
I would like to see all the exercises aswell as reps/sets on them with weights
I am trying to get started in building my body as well. I am always too lazy to go to the gym although I find it fun working out. haha
You might be interested in bodybuilding forums.
I have been working out on/off for the past year and half.. I'd always quit due to being lazy, but I got myself together about 10 weeks ago and have not taken a day off since!
Here's the routine that I am on currently, I like it since it lets you see your progress and every time you have to do more reps which really helps me mentally, that way I know I'm actually progressing.
I do 4 days a week (sunday, monday, wednesday and thursday. Leaves me the weekend to party / hang out with friends) I'm thinking about increasing it to 6 days a week actually.
Intermediate 2
All Pro Split
5 week cycle
A
Bench Presses do 4 work sets rep scheme 4-5-6-7-8 Do 2 warm up sets. 25% of the work set weight for 15 reps and 50% of the work set weight for 10 reps.
Bent-Over Rows do 4 work sets rep scheme 4-5-6-7-8
Overhead Barbell Presses do 2 work sets rep scheme 6-7-8-9-10
Barbell Curls do 2 work sets rep scheme 8-9-10-11-12
Tricep press do 2 work sets rep scheme 8-9-10-11-12
Hammer grip dumb bell press do 2 work sets rep scheme 8-9-10-11-12
Pull down do 2 work sets rep scheme 8-9-10-11-12
B
Squats do 4 work sets rep scheme 4-5-6-7-8 Do 2 warm up sets. 25% of the work set weight for 15 reps and 50% of the work set weight for 10 reps.
Leg extensions do 2 work sets rep scheme 8-10-12-15-20
Stiff-Legged Deadlifts do 2 work sets rep scheme 8-9-10-11-12
Leg curls do 2 work sets rep scheme 8-9-10-11-12
Calf Raises do 2 work sets rep scheme 8-10-12-15-20
Seated calf press do 2 work sets rep scheme 8-10-12-15-20
Add ab work
If you get all of the reps on week 5 add 5%
That should get you started. I would do this A/B/A then B/A/B until you come up to speed. Then try 4 work outs per week. A-B off. A-B off off.
Hey guys, thought i'd finnaly update ya'll a bit considering that illness that i had lasted about 2 weeks lol, had a solid week at the gym and im down to 182.9 right now, i changed my goal to 175 by march 20th, seems do able considering im on a 1500 cal cut.
Thought id give ya'll my training split, I don't follow it day-to-day because obviously some days we feel more motivated then others. but here goes nothing
Back and Biceps:
Deadlift 4x10 - with 1 warmup set
T-bar Row 3x10
Pulldowns 3x10
Seated cable rows 3x10
and then Curls for the girls till failure with dropsets
Chest And Triceps
Bench press 4x12 - 1 warmup set, My bench press is shit since i broke my arm and hard a rod put inside of it, they drilled through my shoulder. And then to top it all off last year i blew out my shoulder(the same one, left arm)
Flys 4x10
Laying dumbbell press 4x10
Tricep Pull downs 3x10
Tricep push downs 3x10
Dips if im not exhausted
Legs and Shoulders
Squat 4x10 - 1 warmup set
Leg press 4x10
Seated leg curl 4x10
Leg extensions 4x10
Calf raises 3x15 (feel dat burn)
Shoulder press 4x10
Seated Dumbbell press 4x10
Shoulder Shrugs 4x10
i normally do these 3 in rotation 1,2,3 repeat and rest day on saturday or sunday depending on how lazy i am:P. Also as you can see i like high volume training i like working out till im completely dead.
I warmup on the treadmill for 5-10 mins on a decent walking pace just to get the blood pumping and warmup the joints,
also i normally go for around 10-30mins of HIIT after my workouts due to trying to burn fat and getting my cardio up for motocross season.
Hope ya'll enjoy and it gives you some ideas on shit you can do!
Edit: Also i normally throw abs in twice a week in random spots:P
Just an Update, still around 180-182.2 pounds as of this morning, my diet hasnt been 100% due to peer influences recently wanting to eat alot of subway and other shit lol.
Decided to check out Marc Fitt's youtube channel, and hes pretty much my motivation(no homo). Purchased his Excel format meal planner to better track my food around the end of summer,
Gunna hold 170-180 throughout the summer then go on a bulk from mid october to early January and then cut down for next summer, long was away but better to plan for the future then plan for the past? i just tried some motivational quote BS and made myself look like a tool, but anyways ppl should go check out his site unforunantly you need to pay to really access any of his workouts or tips and shit but believe me for $9 a month his knowledge is worth more.
last but not least gunna hit some Chest,Tri's, and shoulders since i wont have much time friday do to much.. LAAATTERRR
So a little update kinda seems repetitive that im having problems lol.. But i hit a nice hard back and Bi day on Sunday, went to the gym with my buddys during our fitness class and they all wanted to hit back.. so i decided to aswell, well being on a cut which is considered pretty low calories my body takes the full 48hrs that yur suggest to wait for the muscles to repair, anyways we started off dead lifting, felt great during warmup sets, got into around 315 and went up on the first rep and blacked out for half a second and dropped the weight, instant pain in my lower back, wasnt able to kneel down for a few days, but i hit chest on tuesday night and everything in my lower back felt pretty good besides obvious soreness and irritating pain, looked it all up online its a strain in my erector lumbar muscle, pretty much the only way for it to go away is constant stretching and staying mobile, so im doing just that and hitting light back days for right now with no dead lifts.
But on the bright side im 182 flat right now, so were doing pretty good i'd say, about 6 pounds off my goal of where i wanted to be right now, but shit im in college trying to have a good time eating out with friends. But my training is deffently intensifying recently so i should notice a few pound drops per week now. Staaaay tuned! maybe a picture update later this week. happy botting yall ahah
Awesome dude! It really is easy to lose weight and lift once you've done it before, you just need to prioritize your fitness!!
The raspy dog!
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