Weightlifting/ Workout

[Tebo]

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

Are you dead lifting at all? Find someone whos knows the correct form and learn from them, dead lifting works almost every muscle in your body. Ive been lifting for like a month and a half and i dead lift twice a week. It feels so good the day after dead lifting.

[fecupe2001]

For the guys that does biceps/triceps the same day, you guys work out one of the muscles first and then the other one? or you guys alternate one excercise of biceps and then one of triceps?

[99GPGTX]

So i got "randomly" selected for a piss test this morn (630am) i didnt have class til 11 so i lifted for 2 hours and then had team workouts it was nice..

btw since the ex and i have been apart iv lost 8 lbs :-D win

[fecupe2001]

see? breake ups FTW! hehe

[OldsBoomer]

I weigh more than 2 of you Olds lol.

haha holy crap your a big guys

Im 5'7" and just right around 138-140

[OrionStang]

Are you dead lifting at all? Find someone whos knows the correct form and learn from them, dead lifting works almost every muscle in your body. Ive been lifting for like a month and a half and i dead lift twice a week. It feels so good the day after dead lifting.

If you feel good the day after deadlifts, you're not using enough weight.

For the guys that does biceps/triceps the same day, you guys work out one of the muscles first and then the other one? or you guys alternate one excercise of biceps and then one of triceps?

I do it both ways. The one I like the most is 3 bi/tri supersets.

Barbell curl/skullcrusher 3 sets of 10 each

Dumbell curl/one-arm overhead extension 3x10

Two-arm cable curl/tricep pressdown 3x10

Only rest 45sec to a minute between each set. Then about 3 minutes between each superset. Talk about a pump.

I weigh more than 2 of you Olds lol.

haha holy crap your a big guys

Im 5'7" and just right around 138-140

5'9" 305 3 weeks ago. 285 now. I'm not that big.

[finkster]

i missed all of last week at the gym. My grandfather had a heart attack and emergency quadruple bipass so i had my hands full.

Anyways...tonight was my first night of HIIT for my cut...fuck it was rough. I had spaghetti and i wanted to puke it all out by the end of the run.

Fucking Ragu, im buying something different next time.

[nautical7]

Anything heavy before running will make you want to puke or will cause you to puke. At least wait 1-2 hours before running after a somewhat heavier meal, you don't wanna blow chunks mid-run.

[finkster]

yea it was at least a couple of hours because i had just waken up from a long nap. I think its the sauce. That shit is kinda harsh.

[OldsBoomer]

Are you dead lifting at all? Find someone whos knows the correct form and learn from them, dead lifting works almost every muscle in your body. Ive been lifting for like a month and a half and i dead lift twice a week. It feels so good the day after dead lifting.

If you feel good the day after deadlifts, you're not using enough weight.

For the guys that does biceps/triceps the same day, you guys work out one of the muscles first and then the other one? or you guys alternate one excercise of biceps and then one of triceps?

I do it both ways. The one I like the most is 3 bi/tri supersets.

Barbell curl/skullcrusher 3 sets of 10 each

Dumbell curl/one-arm overhead extension 3x10

Two-arm cable curl/tricep pressdown 3x10

Only rest 45sec to a minute between each set. Then about 3 minutes between each superset. Talk about a pump.

I weigh more than 2 of you Olds lol.

haha holy crap your a big guys

Im 5'7" and just right around 138-140

5'9" 305 3 weeks ago. 285 now. I'm not that big.

exactly what you said about the dead lifts and thats still a good amount of weight. My buddy is 5'7" and weighs 195, hes strong as shit.

i missed all of last week at the gym. My grandfather had a heart attack and emergency quadruple bipass so i had my hands full.

Anyways...tonight was my first night of HIIT for my cut...fuck it was rough. I had spaghetti and i wanted to puke it all out by the end of the run.

Fucking Ragu, im buying something different next time.

Damn fink sorry to hear that bro, hope it all works out with your grandfather. And you'll get used to running with food in your stomach. You want to be tough just keep running that way and you'll get used to it and be fine while running full.