oh yeah… pulley tricep pulldowns too…
about a year? hardest part was really the diet… maintaining the training schedule was tough, but like i said that’s 100 minutes a weeks usually.
i’ll post just the upper body routine. it’s not the world’s greatest workout but it works for me with my limited equipment.
MONDAY: triceps/chest
- 2-handed tricep extensions: 5 sets, 6 reps each
- weighted dips (+30% bodyweight): 5 sets, 15 reps each
- 1-handed tricep extensions: 4 sets, 6 reps each
- inclined close-grip pushups: 4 sets, 15 reps each
(i superset the first two and last two)
WEDNESDAY: shoulders
- military presses: 7 sets, 6 reps each
- dumbell shoulder presses: 5 sets, 6 reps each
FRIDAY: biceps/back
- weighted chin-ups (+10% bodyweight): ~25 reps total, as many sets as it takes
- barbell curls: 5 sets, 6 reps each
- weighted chin-ups (+20% bodyweight): ~10 reps total, as many sets as it takes
then just eat the usual (1.5ish grams protein per pound bodyweight per day, low GI carbs, little sugar/salt/fat, drink lots of water, etc). i clean bulk to minimize cardio, so it looks the same all year round lol. i’ve gotten used to life without fast food/alcohol/cigarettes/drugs… most people won’t enjoy that.
weakness of this workout: no deadlifts or bench. bench doesn’t bother me so much, but i should really try to squeeze deadlifts in somewhere. don’t neglect your legs (squats) either.
Ok, I know I’m late on this thread, but I gotta ask…
To all you guys doing exercises like tricep kickbacks, skullcrushers, dumb bell flies, and about 1000 variations of arm curls… what are you goalsr when it comes to weightlifting?
Are you guys aspiring bodybuilders? Or do you just want them big arms to impress the ladies? If you’re lifting for those 2 reasons, I understand.
But if you guys are lifting to get strong, or lifting to enhance your athletic performance in other sports, you’re going about it all wrong with all these useless isolation exercises…
Just thought I’d ask.
My damn local store no longer carries creatine as strictly a powder…they have this fruit punch flavored bs. Is it okay to mix that in with my protein shake (taste doesn’t bother me…I gulp it all anyway), or should I take the shake, then the fruit punch creatine?
I don’t know if this belongs here but, I’ 6’5’’ and 220lbs and I feel over weight. What’s the fastest and safest way to lose weight?
Stop eating badly, worked for me.
what have you eaten so far today?
Today? I’ve only had a cup of Yogurt and one poptart. Later on I plan on having some Jambalayah (Rice, Spices and Sausage) and probably some popcorn later on to substitute the potato chip flurry I use to go through.
I’m not sure what you’re talking about. terracotta just posted chinups and military presses, which are certainly are compound, “getting strong” exercises; and the posts before that are about squats.
That’s your problem right there.
firstly you’re not eating enough food to get your engine running, secondly, what you are eating is nutritionally defficient, bad for you and generally shit.
Check out the below pictures, i am a bit of a yo yo when it comes to weight. When i’m fat ( 6’ 235lbs), it’s a result of eating lots of rice, lots of KFC kebabs etc. Generally a lot of everything. Those shots prove i’m not just spouting ‘theory’, there’s a million people who will tell you how to change your physique and they can’t actually get in shape themselves. I’ve been a fat bastard, and now i’m trimming down, this is how i did it:
Those pics were last september. I’ve dropped to 195 pounds in that bottom picture, taken a few weeks ago. I did that by working out 4 times a week training split, traditional style. Each bodypart once a week, (maybe a pump a couple of days later for fun), in the gym for an hour, 3-4 excercises, 3-4 sets pyramiding up the weight.
My diet for the last couple of months has been lots of chicken breasts in the foreman grill, BROWN RICE AND BREAD and very low carbs after 9 pm. Generally eating a lot more carbs in the morning and lunch, about 200 grams of protein a day. I avoid white rice and bread, makes me fat real quick quick. Weekends i hit the kfc, macdonalds and that sort of thing on a saturday and all you can eat sushi on a sunday. My fat-day on saturday is quite important for me losing fat, perks up my metabolism and refreshes my mind. mm, 3 zinger tower burgers for breakfast!
i don’t do cardio, my diet during the week is pretty clean. Kechup is probably the worst thing i eat (i have it with my chicken breasts). If i eat like you do i’d put on weight and lose muscle due to my metabolism slowing down and my muscle requiring more protein than you consume.
http://i34.photobucket.com/albums/d138/themullah/tranform.jpg
http://i34.photobucket.com/albums/d138/themullah/DSCN1910copy.jpg
^Whats he is basically saying is Diet > Workout routine.
Thats what is was from me. I’ve definately improved since I stopped eating so much junk and started back on the brown rice/chicken breast/fish/waffle/water/no sugary sweet shit routine I’ve been doing for so long. If I added some cardio and got my ass back in the gym, I’d be looking even better before school starts back up
almost, from my experience, diet (i.e. high protein moderate complex carbs, no sugar (fruits as well) low milk) + bodybuilding >>>>>>>>>>>>>>>> cardio.
It only it was so easy for me. I’m a prominent basketball player, so I got to incorporate some kind of cardio into my schedule. Plus I’m doing the whole Vertical Jump Bible thing for the next 3 months.
i don’t even know what that is bro, sounds like you’re not looking forward to it.
i tried doing cardio, but i found it countered my muscle gains, which in turn lowered the amount of fat i burn. So after an initial loss of fat, i just started to lose muscle and lose only very small amounts of fat. So for me, cardio is a one or two week blitz at the end of a long diet. i’m not trying to get down to 4%, i’ll be happy with a clean six pac.
word on those foreman chicken breasts. that shit is golden. When I move out in a month I definitely need to get my own foreman. but looks like I need to give up my white rice :sad: it sucks being filipino(or any asian for that matter) cuz rice is at every damn meal.
I’ve made a lot of progress from when I started dieting and exercising late november. I’ve lost about 60lbs and the other day I bought some size 38 pants. now granted I’m still like 100lbs overweight (I’m 5’6.5" 269lbs) but when I started I was wearing a size 48. I was soo fuckin hyped when I could fit into those pants. the problem is right now the weight loss is gettin a ton harder. Not sure what I should do. I’m definitely not giving up and I expected this to happen sooner or later but damn its annoying. I guess I really need to watch what I eat a lot better.
no fruits? damn I like eating bananas as a snack at nights. oh and what counts as a complex carb? guess I need to go to costco and stock up on chicken breats. :tup:
cardio fitness is very important to other people… and to others being able to run fast/long is not so important…
not just that but keeping your heart healthy and strong has numerous important health benefits…
its up to where you want to draw the balance between strength and cardiovascular/respiratory fitness…
personally I think being super strong (or looking super great) with shit cardio capability is useless… as useless as being skinny and being able to run long distance…
Looking beastly Mullah, great progress you’ve made. :tup:
Yeah, he did. He also posted about 4 different exercises that works his triceps. And he also has a strict day for “shoulders”. Hence, why I asked, because he was doing a large amount of isolation exercises. Like I said, if he was just interested in building a nice looking physique, that’s a good way to go about it.
As for getting strong: certainly doing any amount of exercises will get you strong. That’s obvious. But when one person’s program revolves around strong compound lifts such as overhead presses, squat, deadlifts, bent over rows, cleans, olympic lifts and such, will almost 100% of the time get much stronger than the guy who bases his entire work out on biceps and triceps.
Not knocking on anyone’s routines, I was merely helping with people like Kz600 who seems like a novice lifter.
Ha yeah sorry for asking lot of questions. I’m a mad newb when it comes to lifting. Not really sure what my priorities are right now. I want to gain more volume in muscles but I also equally want constantly increase the amount of weight I can lift. Can those be achieved with the same routine or are they two separate paths?
If I am understanding the question right, I thought they kind go hand in hand. I gradually move up in weight when certain weights are too light for my sets.
Kz… if you are new to weightlifting, and are thin… I find this program to be a good start
http://www.defrancostraining.com/articles/archive/articles_westside.htm