Working Out
 

Hello Hello. I have been slacking off for the past two months in terms of staying in shape and stuff. I put my gym membership on hold two months ago because I just did not have the desire to work out. But now, I am really pumped for it. I bought this really good book called the Encyclopedia of Body Building. It was done by Arnold Schwarsenegor (what a messed up last name), and I read through all of it (thousand or so pages), and I really want to be a tank! Hahaa... So, I am just going to post my Chest Workout which I will be doing tomorrow. If anybody has any recommendations or pointers that you want to give me, feel free to, I am all ears. And if anybody wants to use my routine, go for it!

Chest

Barbell Flat Bench Press – pectorals, front deltoids, triceps

Barbell Incline Bench Press – middle and upper pectorals, front deltoids

Barbell Decline Bench Press – middle and lower pectorals

Flat Bench Dumbbell Press – middle and outer pectorals

Incline Dumbbell Press – middle and upper pectorals

Parallel Bar Dips – pectorals, triceps

Flat Bench Dumbbell Flys – pectorals

Incline Dumbbell Flys – upper pectorals




I will be doing this tomorrow. I will also be doing 10 minutes of cardio before and after the workout, along with stretching. I will most likely do real cardio (30-45 mins) later in the day along with some abs work.

So, if there is some better stuff that you guys know, please tell me. I am really serious about this.

Oh, for those who care, I am 6'2, 213 pounds. I plan on loosing fat, and gaining muscle. I do not care about my weight, because as we all know, muscle weighs more than fat.

I'll post my other workouts as the days come.

Seems like none of you care... But oh well. I'll post it anyways.


Joe’s Three Day Workout Routine


Day 1 – Back and Biceps


Lat Machine Pulldown – upper lats
Seated Cable Rows – back, lower lats
Hyper Extensions – lower back
Upright Rows – traps
Dumbbell Shrugs - traps
Standing Barbell Curls – biceps
Preacher Curls – biceps (lower end)
3 – Part Curls – biceps (entire area)


Day 2 – Chest and Triceps


Barbell Flat Bench Press – pectorals, front deltoids, triceps
Barbell Incline Bench Press – middle and upper pectorals, front deltoids
Barbell Decline Bench Press – middle and lower pectorals
Flat Bench Dumbbell Flys – pectorals
Triceps Cable Pressdowns – tricep
Seated Triceps Presses – triceps (all three heads)
Dumbbell Kickbacks – triceps (upper area)


Day 3 – Legs, Shoulders and Forearms


Leg Presses – thighs
Leg Extensions – front thigh
Leg Curls – hamstrings
Standing Calf Raises – calves
Dumbbell Presses – front and side deltoids
Front Dumbbell Raises – front head of deltoid
Barbell Wrist Curls – forearms (inside, flexor muscles)
Reverse Barbell Wrist Curls – forearms (outside, extensor muscles)



Sunday is rest!

not bad but you seem like you are most likely working urself out wayyyyyyyyyyy too hard. i did it too when i first started, and now ive got less desire to work out :(

anyways, what are you building for?size, endurance, or power?

He wants to look like a Tank didn't you read about the post?? :D

I like working with dumbbells when working with arms ..............because when you use a bar ........your strongest arm holds most of the weight but with dumbbells each arrm has to push the same weight.......hence each would be equally strong and equally built ( well in most cases)

I think that goes for Chest as well too.

Well you have fun..............I'm too lazy to do cardio.
You got my respect dude...................btw I'm surprise Mush didn't post in this thread since he's a gym buff now :p

yeah im also kinda lazy for cardio because i burned myself out doing 4 miles a day a month or two ago :|

lol noooooo way emil is A GYM BUFF/??wouldve NEVER thought that

Hm I rarely work out lately, but I'm still in good shape. I guess that's because I have to cycle a lot (15+ kilometers a day, that's about 10 miles). I also play tennis at times, or some other sport.

Beside that, I eat quite healthy. I'm vegetarian (it really helps) and eat enough meat-substitute thingies. I don't eat a lot of crisps and stuff. My only weakness is chocolate... :-o

u will never get really huge if u dont eat a lot of red meat, chicken, or fish. eh

Try and keep your lidting sessions to under an hour a piece. Longer than that and you actually do more harm than good by taking energy away from you that bshould be used to build your body back up.

BTW, Arnold's Encyclopedia is VERY old and there have been a lot of advances in natural body building philosophy since then. Remember, when Arnold was doing that workout he was taking enough Roids to kill a horse. He didn't need to rest himself or give his body time to rebuild. You will (unless you're juicing that is ;) )

told ya so :D thanks for backing me up strangler heh

muscles aren't my thing

Stamina is.

how far can ya run without stopping and how fast? :)

Well, I do not want to have a bodybuilder's body... I just want to be even more of a tank than I allready am. I mean, I will probably end up revises my schedule... Or make it kind of like I'll do the 3 days, then have a day of rest, and so on and so forth. And isn't there rules against steroids in body building?!?!?

yeah i know what ur saying, i wanna get huge too

if there is a rule, then uhh its often overlooked. those body builders are ****in disgusting with all that muscle and **** ugh


ESECIALLY the chick body builders

Why do you wanna get huge??? Like Johny-Bravo-huge??? Like Perfect-Stu-huge???
I like lightweight with muscles. That's what chicks these days like better anyway. :)

You muscles will not grow if you only lift light weights.

yeah, u'll only get more enduance, not even size or power.


last time i checked, girls like guys that looked ripped, not guys that can lift light ass wieghts a million times :) ;)

If you have a large frame, it doesn't take much to be 'Perfect Stu huge'...I eat lots of protein and do bench presses, arm curls and shoulder exercises to keep my upper body big (weights don't have to be heavy...it has a lot to do with what you eat, and your consistancy with lifting weights)...I do ab exercises to keep my torso firm (leg lifts work)...and I walk/jog to stay in decent condition and to keep my legs from going to mush.

And I don't think guys will ever know what chicks really want :rolleyes: ;)

You just walk? You don't do squats or anything?

squats? not on a regular basis

but no, I do some leg weights...just didn't bother mentioning them

Legs are like the most important thing in football, STU~!!~

football season is over for me, JOE~!! ;)

during the football season I use my stationary bike, run, and do leg weights...plus other simple exercises like step-hopping

Hmm... I hurt my ankle a few months ago and haven't been on a rough workout plan ever sence. I should throw for Track this year... but I dunno.

I have gained a little weight, lost my six pack (:() even though I have been doing billions of sit-ups. I just started back running.

I used to work pretty damn hard in the gym, but I have slowed down a lot. Slowing down acctually is making me feel stronger because I have more energy durning the week. I used to work out 6 days a week, now I'm down to 3-4... ever sense I hit my goal of 315 on the bench, I have tried to slow down. I can hit it about 14 times now, I know I could pput more weight on he bar, but I need to get cut up a lil more before I get stronger.

Joeiss, to answer your question, in reality there are NO rules against steroids in the major leagues of pro body building, that is why there are natural bodybuilding leagues. There are "technically" rules against them in the big tours, but they are not enforced at all. It goes like this: "Do you take steroids?" "No" "Ok, you're in" :D

im dying to get a six pack.

and on a side not it would take me years to get as big as stu cause my frame aint gigantic like that

it will take you a long time to pack on the beef I have if your build isn't big.

I'm built so that if I were skinny (very little muscle, very little fat), I'd still be close to 185 pounds (I'm 6'3 240 last time I checked).

But if you eat lots of protein and work your bench press weight up to 200 pounds, curls (each arm) up to 30 pounds, then you'll be a tank in no time.

I don't have a six pack... I am not sure if I even want one... if I get a bit skinnier... then i'll probably get one... but right now, I am kinda like Stu... but not that big.

five nine or ten, around 150 lbs give or take 5. some muscle some not muscle lol

im trying to get a six pack and ripped at the same time. after i get one i think i'll figure out which direction iim heading towards.

wanna get a six pack and then get ripped. not like a muscle man

and damn stu that is a hell of a build lol

guess u could say ive got a medium build

Do situps everyday. Do at least 500

Ive got one of them Total Gyms that I ''Borrowed forever'' from my aunt. I kinda go on little streaks with it...I'll use it a lot for a for maybe a few weeks, then not touch it in 2 months...Its mainly cuz I dont really have a good workout plan...anyone have a Total Gym and could tell me a good workout plan?

figure out whch machine works what muscle group and do sets .....do a couple groups that work in tandem every other day

Hm how heavy should hand-weights be?? 3 kilogram? 4?

I'm 1.82 meter long. Last time I checked I weighted 72 kilogram. Dunno how much that is in your standards.

I'm a sprinter. I have pretty strong legs. I don't have too much endurance (or is it called stamina?). I've discovered I can lift quite some weight. Not sure how much, but some collueges were surprised by it. I'm stronger than I look. :)

depends on what you use them for...

for a standing arm curl (the most basic of arm weight lifting) I use 30 pounds (13 kg or so)...

Bench 200lbs but can only curl 30's?

That sounds odd... I mainly do bar curls though, on the one arm curls I started at 30 (while my bench started at 135). I guess our bodys growth rates are just different.

-EDIT-

For your info, I'm benching 315+ right now and I can curl 60s... I bar curl 130-150 depending on how many reps I wanna do.

I don't even bench 200 on a regular basis...I can max just over 200, but I'm gonna wait until my pecs fully develop before I build up my max...don't wanna tear anything.

I like doing more reps of 180 pounds. And my max for single hand curls is 45. But I work with 30's and do 12-15 reps. I bar curl 100.

You do heavier weights than me...but you're also older ;) I'm not even 17 yet dude :p

im only 15 sooo i dont wanna lift anything too heavy

it doesn't really matter how low you start off with your weights...you're soon by adding more weight to your lifts when you get stronger

but yeah, you don't wanna lift too much until you're at least 18...when your body has fully developed physically

I mean those little weights for one hand each. I've seen some of 1 or 2 KG, but that was pathetic. So I guess I could handle 5 KG. I'll ask my best friend, he does karate and is quite strong. But not huge if you'd like to know.

How many pounds is 5KG?

http://www.escapeartist.com/Conversi...ms_Pounds.html
5 KG is 11 pounds. Keep in mind that these are 2 weights, 1 for each hand.

http://www.escapeartist.com/Conversi...ms_Pounds.html
5 KG is 11 pounds. Keep in mind that these are 2 weights, 1 for each hand.

Hm that's weird, a dubble post. :(

I'm 158.4 pounds.

Hm about height, does 6'3 mean "6 feet and 3 inches" or "6 and 3/10 ft"?
cause this engine says that 1.82m is 5.97 feet. Cause I was wondering about your size and weights... aren't those considered serious over-weights??? :confused:

I am considered average, but on the heavy side. I have to take care I don't get too heavy. :unsure: