Working Out

[Mushlafa]

i dunno.. i figure i wanna bulk up a bit.. and i also want a 6 pack...
Someone said i needed some "meat" on me...

[Shiz]

umm....either you could do cardio 2 or 3 times a week (whenever it fits into ur schedule, dont do cardio unless its 8 hrs before or after ur workout)....OR you could bulk up a bit then you could lose some weight b4 summer

i think imma do the latter

[Mushlafa]

Originally posted by Shiz
umm....either you could do cardio 2 or 3 times a week (whenever it fits into ur schedule, dont do cardio unless its 8 hrs before or after ur workout)....OR you could bulk up a bit then you could lose some weight b4 summer

i think imma do the latter

Uh oh... i do cardio like 15 min before i start lifting weights ... is that like really bad?

[TheGame]

Originally posted by Shiz
man 2 miles a day is overkill, unless ur doing it for some kinda sport

I do sports year-around... in the fall there's football, in the winter/spring thier is track... and in the summer there is indoor track.

In track I'm a thrower, and in football I'm a Linebacker (among other things at times)

Plus I'm 19... 2 miles isn't close to overkill for me... I could do more if I wanted to.

[TheGame]

Originally posted by Mushlafa
Uh oh... i do cardio like 15 min before i start lifting weights ... is that like really bad?

lol, I run right after/before lifting weights (depends on the day)... hasn't hurt me a bit.

Also, if you want to bulk up and lose weight (or get ripped) at the same time... I suggest:

1. When you bench press and squat do high weights, and only 5 Reps.
2. when doing secondary workouts (Culs, Triceps, Calf raises, etc) do at least 10 reps in each set.
3. Everyday do at least 5 sets of sit-ups
4. On your non-gym days, do push-ups
5. Do 30 minutes of Cardio... no more... and if it's a lazy day do at least 15.

Well, I dunno if it will work for you, but when I was a freshman, I was a lil 5'9" 250lb fatboy offensive lineman, I just followed those five rules until I got down to around 210, and became one of the strongest players on my HS football team.

Last year I was 6'3" 230, with under 10% body fat. (right now I'm up at 245 because of a foot injury)

So eh, it worked for me

[Shiz]

lol, I run right after/before lifting weights (depends on the day)... hasn't hurt me a bit.

its best to do it 8 hours before or after for best gains


1. When you bench press and squat do high weights, and only 5 Reps.

6-8 reps for size

2. when doing secondary workouts (Culs, Triceps, Calf raises, etc) do at least 10 reps in each set.

agree

3. Everyday do at least 5 sets of sit-ups

dont do sit ups. do weigted crunches and other good ab exercises. u only need to do em 2-3 times a week

4. On your non-gym days, do push-ups

i agree with this and i think ur right

5. Do 30 minutes of Cardio... no more... and if it's a lazy day do at least 15.

do 20-30 mins if u dont want to burn muscle. if ur gonna do it for 10-15 do high intensity (sprinting/jogging back n forth)

and IF U WANT A SIX PACK U GOTTA LOWER UR BODY FAT TO UNDER 10 (which probably isnt so easy, so i give props to justin)

[Mushlafa]

Originally posted by Shiz
and IF U WANT A SIX PACK U GOTTA LOWER UR BODY FAT TO UNDER 10 (which probably isnt so easy, so i give props to justin)

Oh man....

[Shiz]

ditto mush, it'll be hard but o well. if u an see ur abs u probably have somewhere from 10-12 soooo

[Mushlafa]

its not like abs... its like i dunno... you can see that theres 6 diff sections if i flex.. its jus not as defined as id like it to be....

[Shiz]

lose body fat and it'll be gone

u can see my top two abs faintly if i flex. only my top two

[Perfect Stu]

Current workout schedule:

Every day:

10 minutes on stationary bike (morning)

Weight Exercise (around 3pm):

Inclined Bench Press
-160 pounds 15 reps
-100 pounds 15 reps
-60 pounds 15 reps

Lying Arm Curls
-40 pounds each arm, 15 reps
-20 pounds each arm, 15 reps

Lying Upper Body Exercise (don't know what it's called, but it works the triceps, shoulders and lower pectorals)
-40 pounds each arm, 15 reps
-20 pounds each arm, 15 reps

Declined Crunches with weight resistance:
-30 pounds each arm, 30 reps

Torso Exercise (soon after weights):

Criss-cross crunches (legs in air) 30 reps x 2
Lying Leg Lifts 20 reps x 2

then I lie on my back and hold my legs 6 inches above the floor for 60 seconds.

Afternoon 30 minute walk (the dog needs exercise, too )

[Perfect Stu]

Originally posted by Shiz
lose body fat and it'll be gone

u can see my top two abs faintly if i flex. only my top two

I have you beat, there...4 abs faintly when I flex

but I wouldn't worry too much about your appearance for a while...I workout for sport and to stay healthy...not to have a big chest, or big arms or a nice flat stomach. Those are bonuses

[Shiz]

ohhhhh man. you do WAY WAY too much in one day. every day?

thats not good. first off, EACH muscle group needs 48-72 hours to recover, and ur certainly not giving it that. plus you are not working every part of ur body, im sure ur missing some things.

if u want, after i study, like maybe tomm, i can help you come up with a good lifting routine/cardio.

up to you man. but nice job on the 4 pack!i envy you!

*are you tryin to gain mass or strength or endurance?*

[Mushlafa]

jus wonderin... what am i doing when i curl like a 10 pound weight a bunch of times?? Thats not building muscle right? so what does that do?

and just curious.. how many push ups can you guys do? I dont think i can do very many but i can do about 7ish on one hand... only the right hand tho.. cant even come close to doin one on my left hand...

[Seth]

Pushups: 100 at a time... slowly building up.