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Weightlifting/ Workout


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fyi , i never heard of this til rescently, but alcohol eats away at your muscle tissue. so those of you who are drinkers cut it out or youll never get results. the guy i work with said the same thing, cause he drinks every night. he has been lifting ince september and has had little to no results.

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Supps

So after reading up on scivation stuff i decided to commit to it.I purchased all the stuff from here at bb.com and i got there VASOCHARGE,XTEND,DIALENE4X,SESIMIN AND WHEY.I must admit,taste has came along ways since i last took stuff in highschool or 7 years ago.I love the products and so far the results too..

Workout routine

I rarely workout any on saturdays and sundays,if i do its just a little cardio or abs.

This week it has went like this.

My work schedule is 9-5.

Monday

7 am 3 miles cardio on treadmill.I vary speed on it,Its like this..walk half a mile at 3.5 mph,run half a mile and 7mph,back to walkin at 3.5mph for another half mile then backto 7mph for half mile. .it fluctuates up and down like that

5:15 pm

Chest

Flat bench

inclined bench

decline hammerstrength machine

seated chest flys

wide pushups

cable crossovers up

cable crossovers down

After i do that weight training i go over and do the p90x abripper x program.

Then i go out on the track and do a couple of more miles.Varing the speed just like in the morning

tuesday

7am cardio same as above

5:15pm

biceps

seated bicep curls

preacher curl/hammer curl super sets

Cable straight bar curls

cable hammer curls

close grip v curls

Then 2 miles on the track outside same as above

wednesday

7am same cardio routine as previous days

5:15

LEGS

squats with straight bar on shoulder

seated calf raises

lunges

laying on stomach hamstring machine

individual calf raises weighted

hack squat machine

weighted stepping up onto a bench (dont know exactly what all this stuff is called as you can see lol

then abripper x

Then two miles outside on track varying speed again

thursday

tricep/shoulders

cable v bar pushdowns

diamond pushups

cable kickbacks

skull crushers

regular pushups shoulder width apart (with 45pound plate on my back)

dips

overhead

tricep extensions on the cables

shoulders

seated dumbell presses

forward shoulder raises

side shoulder raises

shrugs with dumbells

upright rows

shrugs with straight bar

seated smith machine press

then cardio on the track same as above

friday

7am same cardio as above

5:15pm

BAck

Wide grip pull ups

seated back machine ( i dont know what its called but you just sit in it and pull the handles straight back to your sides)

close grip pullups

seated lower back machine (again dont know)

lawnmower pulls

peckdeck machine backwards (kinda hitting shoulders and back)

wide grip lat pulldowns

lay on an inclined bench face down and pull the weights up ( sorta like a backwards upside down benchpress lol,again dont know what its called)

Ill throw in a couple of misc fore arm and calf excersises today also

then ab ripper x

then 2 miles on the track outside then OFF FOR THE WEEKEND WAHOOO!!

and i usually flip this around every other week.for instance if i did back today ill do it monday.

hope this helps and thanks for the compliments again,let me know if you have any questioins

oh and as far as reps i usually try to do 15,12,10,8

on abs its like 15 sets of 25 reps

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I just joined the gym a month or so ago and im addicted to it...

I'm startin to go twice a day 7 days a week, No Joke.

Im just trying to eat less fat and drinkin less soft drinks...

Although, I did skip out today, I got family up, and i feel sick today.

Dude, lifting that much will tear your muscles. Its good to lift, but if you don't give your muscles a break you'll just end up getting surgery.

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