Thread: rockgazer69 wants muscles..&..needs advice

i'll make some charts

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.

Good luck

Ya, good luck. Ill be checkin ya out.

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.

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.

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.

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...

How many workouts did you do?

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.

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?

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

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.

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

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?

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....

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.

Originally Posted by CowPimp

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

I concur.

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.

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....

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)

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 .

i know, thank you. and where is Luke?

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

well when i realized i had no chance of keeping track my 7 yr old found me something to write on. i thought it was funny when i went to rewrite it so i just posted it. admit it, it's cute.

did you get your 7 seven yr old to write it as well

Originally Posted by rockgazer69

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

That's the spirit

Die Hard is my favorite christmas movie.

i love that. kinda sore though where can i get a good massage?