rockgazer69 wants muscles..&..needs advice

Little Wing · 01-07-2005, 08:04 PM

i told Luke i'd start a journal...

this is what i did today my neck is stiff so i skipped some stuff. i usually don't keep track n usually nothing hurts. well since new yrs i decided to try on a little muscle. now everything hurts kinda bad kinda good n i can't keep my hands off it.

we have old universal equipment. the two numbers are confusing. there are little weight plates w numbers on both sides...

n the things arnold was doing for his abs raising his legs up while on the bench 3x25

takes me about an hour not quite. no good free weights there I'll buy some...

so laugh cry kick sand in my face lol. i am not hungry don't want to eat but cooked chicken. i'll try to eat more and quit coffee. tomorrow treadmill exercice bike n pool.

Little Wing · 01-07-2005, 08:06 PM

i'll make some charts

Little Wing · 01-07-2005, 08:11 PM

190-345 when the leg press is set on this how much weight is that? i can do heavier but am afraid of getting hurt.

sara · 01-07-2005, 08:20 PM

Good luck

Du · 01-07-2005, 08:21 PM

Ya, good luck. Ill be checkin ya out.

Little Wing · 01-07-2005, 08:24 PM

Leg Press
190-345
10 x 1
8x1
few minutes later... (i wander all over sorry tyler was there)
later plate that says
165-300
10x1
8x1

Squats

plate that says 43-51
10x1
8x1
6x1

thing you sit on n pull down a bar?tag missing

60lbs
10x1
8x1

Shoulder Press

tag on it says what it is.
50-65
10x1
40-55
10x1

seated butterfly thingy
17-37
10x1
8x1
14-29
20x1
15x1
12x1

Leg Extension
30-45 plate
10x1
20-30 plate
10x1

Leg Curl
36-17 these are the settings

9x1
8x1

Bench Press
50-65 plate
10x1
8x1

Low Pulley
30lbs

underhand
10x1
over
10x1

i think that's all this freaking card is messy...

oh yeah
n the things arnold was doing for his abs raising his legs up while on the bench 3x25
i may have cheated. it was hurting my bones so i arched my back so i'd be on ass not bone.

Little Wing · 01-07-2005, 08:29 PM

Quote:

Originally Posted by sara

Good luck

thanks but no prob i am very stubborn and competitive. just tell me what to do n i'll do that n then some... i've heard a couple things on the forum ..... hmmmm "cardio queen" n "i don't go for that feminine look" plus i'm going to vegas this year... thanks sara.

Du · 01-07-2005, 08:29 PM

Quite the varied workout there... a generic upper body workout?

"thing you sit on n pull down a bar?" is more commonly referred to as a "lat pulldown" or even just "pulldown". But hey, "thing you sit on and pull down a bar" has a nice ring to it.

Well, now you have a benchmark against which you can compare all your future lifts.... good luck and lift heavy.

Little Wing · 01-07-2005, 08:32 PM

thanks i was hoping people would tell me what these things are n how much weight i should aim for.
i think the bench press 75-100 one is broke. it was froze right there...

Du · 01-07-2005, 08:47 PM

How many workouts did you do?

Little Wing · 01-07-2005, 08:51 PM

just all this from like 7:25 to about 8:00 . 1 workout... not enough? i go every day but never used to strain myself. toner

. want some muscles now.

Du · 01-07-2005, 08:57 PM

Quote:

Originally Posted by rockgazer69

just all this from like 7:25 to about 8:00 . 1 workout... not enough? i go every day but never used to strain myself. toner

. want some muscles now.

All these different lifts in one workout? IMO, you should make a set plan and stick to it. Toning has nothing to do with lots of lifts, it is a function of low fat plus large muscles. Lift heavy and eat a lot of the right foods, youll get there.

What kind of time do you have for the gym? Do you want to lift 3x a week, 2x, etc?

Little Wing · 01-07-2005, 09:09 PM

every other day n i could use some help making a plan....

Du · 01-07-2005, 09:12 PM

Quote:

Originally Posted by rockgazer69

every other day n i could use some help making a plan....

EOD = appx 3 days.

How about this one? It worked real well for me for a long time:

Mon: Chest/Bis/Forearms
Wed: Back/Tris/Traps
Fri: Quads/Hams/Delts

This one is good, IMO, because after legs, you have 2 days off instead of just one. If this look OK to you, we can get more specific after.

Little Wing · 01-07-2005, 09:14 PM

why not do everything in 1 day? i have the time... but i'm listening

Du · 01-07-2005, 09:21 PM

Quote:

Originally Posted by rockgazer69

why not do everything in 1 day? i have the time... but i'm listening

Well, youre a beginner. Fullbody workouts, most successfully utilitzed in HIT workouts, are a pretty advanced bodybuilding/powerbuilding technique.

Im thinking something like this:

Mon:
Flat bench: 1x10, 1x8, 1x6
Incline bench: ame reps
Dumbell flye: same reps
Dumbell curl: same reps
Forearm curl: 2x20
Weighted crunches: 2x15

Wed:
Pulldowns: 1x10, 1x8, 1x6
Bent-over row: same reps
Good-mornings (light weight): 2x20
Cable Pushdowns: 1x10, 1x8, 1x6
Tricep extensions: same reps
Shrugs: same reps

Fri:
Squats: 1x10, 1x8, 1x6
Leg Extensions: same reps
Leg Curls: Same reps
Calf raises: same reps
DB Military press: same reps
DB shoulder flyes: same reps

Before each workout, Id recommend about ten minutes on the bike to warm up. Post workout, Id recommend a good 5 min to stretch.

This is a pretty simple workout, all laid out for ya. What do you think?

Little Wing · 01-07-2005, 09:47 PM

cool thanks n just aim for the most weight i can manage? i swim after i workout for at least 10 to 15 minutes. but will add the bike before. but i don't promise not to do more than a days worth in a day....

**CowPimp** · 01-07-2005, 11:17 PM

Quote:

Originally Posted by du510

Well, youre a beginner. Fullbody workouts, most successfully utilitzed in HIT workouts, are a pretty advanced bodybuilding/powerbuilding technique.

Nonsense. What's wrong with full body routines for a beginner? I often recommend them to beginners.

PreMier · 01-08-2005, 12:06 AM

Quote:

Originally Posted by CowPimp

Nonsense. What's wrong with full body routines for a beginner? I often recommend them to beginners.

I concur.

Rocco32 · 01-08-2005, 04:26 AM

Well, I'm not entering this debate

Just coming in to wish you luck RG and if I can help any just let me know.

Little Wing · 01-08-2005, 06:53 AM

Quote:

Originally Posted by rockgazer69

cool thanks n just aim for the most weight i can manage? i swim after i workout for at least 10 to 15 minutes. but will add the bike before. but i don't promise not to do more than a days worth in a day....

sorry skipped a key word here. i really like the idea of a whole body work out every other day. my gym is always empty or 1 or 2 other people at the most. quiet, you can bring your own tunes and is open late so....

Little Wing · 01-08-2005, 07:10 AM

Thanks everyone n I probably will start off doing as much as i can in a day. n sometimes my days are like 50 hours long so..... i think the whole body one suits my personality....

(Bruce Willis): "Yippie-ki-yay, motherfucker ... let's do this" (me)

gwcaton · 01-08-2005, 07:56 AM

I can't beleive there are over 20 posts in here and none of them are Lukes ! LOL

Good luck ! Looks like you have plenty of qualified people inhere to guide you along .

Little Wing · 01-08-2005, 08:55 AM

i know, thank you. and where is Luke?

Stu · 01-08-2005, 10:09 AM

nice logs!, if only i could read egyptian hieroglyphics j/k

01-07-2005, 08:04 PM	#1
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,329 Blog Entries: 1 Photos: 191	rockgazer69 wants muscles..&..needs advice i told Luke i'd start a journal... this is what i did today my neck is stiff so i skipped some stuff. i usually don't keep track n usually nothing hurts. well since new yrs i decided to try on a little muscle. now everything hurts kinda bad kinda good n i can't keep my hands off it. we have old universal equipment. the two numbers are confusing. there are little weight plates w numbers on both sides... n the things arnold was doing for his abs raising his legs up while on the bench 3x25 takes me about an hour not quite. no good free weights there I'll buy some... so laugh cry kick sand in my face lol. i am not hungry don't want to eat but cooked chicken. i'll try to eat more and quit coffee. tomorrow treadmill exercice bike n pool. Last edited by rockgazer69 : 01-08-2005 at 06:45 AM.

01-07-2005, 08:11 PM	#3
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,329 Blog Entries: 1 Photos: 191	190-345 when the leg press is set on this how much weight is that? i can do heavier but am afraid of getting hurt. Last edited by rockgazer69 : 01-07-2005 at 08:38 PM.

01-07-2005, 08:20 PM	#4
sara cRaZy!!! Elite Member Join Date: Mar 2003 Location: Earth Posts: 6,304 Photos: 2	Good luck
	www.metzgerbodies.net www.myspace.com/smbdybldr

01-07-2005, 08:21 PM	#5
Du Senior Member Elite Member Join Date: Aug 2004 Location: London, UK Posts: 4,085 Photos: 5	Ya, good luck. Ill be checkin ya out.
	My IronMag Journal

01-07-2005, 08:24 PM	#6
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,329 Blog Entries: 1 Photos: 191	Leg Press 190-345 10 x 1 8x1 few minutes later... (i wander all over sorry tyler was there) later plate that says 165-300 10x1 8x1 Squats plate that says 43-51 10x1 8x1 6x1 thing you sit on n pull down a bar?tag missing 60lbs 10x1 8x1 Shoulder Press tag on it says what it is. 50-65 10x1 40-55 10x1 seated butterfly thingy 17-37 10x1 8x1 14-29 20x1 15x1 12x1 Leg Extension 30-45 plate 10x1 20-30 plate 10x1 Leg Curl 36-17 these are the settings 9x1 8x1 Bench Press 50-65 plate 10x1 8x1 Low Pulley 30lbs underhand 10x1 over 10x1 i think that's all this freaking card is messy... oh yeah n the things arnold was doing for his abs raising his legs up while on the bench 3x25 i may have cheated. it was hurting my bones so i arched my back so i'd be on ass not bone. Last edited by rockgazer69 : 01-08-2005 at 08:56 AM.

01-07-2005, 08:06 PM	#2
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,329 Blog Entries: 1 Photos: 191	i'll make some charts

01-07-2005, 08:29 PM	#8
Du Senior Member Elite Member Join Date: Aug 2004 Location: London, UK Posts: 4,085 Photos: 5	Quite the varied workout there... a generic upper body workout? "thing you sit on n pull down a bar?" is more commonly referred to as a "lat pulldown" or even just "pulldown". But hey, "thing you sit on and pull down a bar" has a nice ring to it. Well, now you have a benchmark against which you can compare all your future lifts.... good luck and lift heavy.
	My IronMag Journal

01-07-2005, 08:32 PM	#9
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,329 Blog Entries: 1 Photos: 191	thanks i was hoping people would tell me what these things are n how much weight i should aim for. i think the bench press 75-100 one is broke. it was froze right there...

01-07-2005, 08:47 PM	#10
Du Senior Member Elite Member Join Date: Aug 2004 Location: London, UK Posts: 4,085 Photos: 5	How many workouts did you do?
	My IronMag Journal

01-07-2005, 08:51 PM	#11
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,329 Blog Entries: 1 Photos: 191	just all this from like 7:25 to about 8:00 . 1 workout... not enough? i go every day but never used to strain myself. toner . want some muscles now.

01-07-2005, 09:09 PM	#13
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,329 Blog Entries: 1 Photos: 191	every other day n i could use some help making a plan....

01-07-2005, 09:14 PM	#15
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,329 Blog Entries: 1 Photos: 191	why not do everything in 1 day? i have the time... but i'm listening

01-07-2005, 09:47 PM	#17
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,329 Blog Entries: 1 Photos: 191	cool thanks n just aim for the most weight i can manage? i swim after i workout for at least 10 to 15 minutes. but will add the bike before. but i don't promise not to do more than a days worth in a day.... Last edited by rockgazer69 : 01-08-2005 at 06:50 AM.

01-08-2005, 04:26 AM	#20
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Well, I'm not entering this debate Just coming in to wish you luck RG and if I can help any just let me know.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-08-2005, 07:10 AM	#22
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,329 Blog Entries: 1 Photos: 191	Thanks everyone n I probably will start off doing as much as i can in a day. n sometimes my days are like 50 hours long so..... i think the whole body one suits my personality.... (Bruce Willis): "Yippie-ki-yay, motherfucker ... let's do this" (me)

01-08-2005, 07:56 AM	#23
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	I can't beleive there are over 20 posts in here and none of them are Lukes ! LOL Good luck ! Looks like you have plenty of qualified people inhere to guide you along .
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

01-08-2005, 08:55 AM	#24
Little Wing SEMPER~FIDELIS Elite Member Join Date: Mar 2004 Location: United States Posts: 21,329 Blog Entries: 1 Photos: 191	i know, thank you. and where is Luke?

01-08-2005, 10:09 AM	#25
Stu cooking up a storm Elite Member Join Date: Nov 2004 Location: UK Posts: 1,869 Photos: 1	nice logs!, if only i could read egyptian hieroglyphics j/k