Becoming A Jaw Dropper

brazeneye · 01-02-2007, 06:43 PM

I have a gym I go to, and I workout at home.

Right now I have dumbells and a barbell with weights that go up to 40lbs.

I go to the gym to use the stationary bike.

BoneCrusher · 01-02-2007, 07:03 PM

Quote:

Originally Posted by brazeneye

And this is what I am thinking for my workout routine:

Monday + Thursday:
Legs:
Split Squat (2x12)
Side Lunge (2x10)
Walking Lunge (2x15)
Romanian Deadlift (3 sets - 12, 12, 10 reps)

Back:
EZ-Bar Bent-Over Row (3 sets - 15, 12, 10 reps)
Front Pulldown (3 sets - 12, 12, 10 reps)

Shoulders:
Standing Dumbell Press (3 sets - 15, 12, 10 reps)
Straight-Arm Dumbbell Kickback (2x10)

Tuesday + Friday:
Chest:
Dumbell Press (2x10)
Dumbell Flye (3 sets - 12, 10, 10)

Biceps:
Standing EZ-Bar Curl (3 sets - 10, 10, 8 reps)
Seated Dumbell Curl (2x10)

Triceps:
Standing Overhead Dembell Extension (3 sets - 10, 10 , 8 reps)
Cable Pressdown (2x10)

Abs:
Reverse Crunch (3 sets - 20, 15, 10 reps)
Straight-leg Twisting Crunch (2x12)

CARDIO:
Tuesday + Friday:
20 minutes HIIT (stationary bike)

Saturday:
45 minutes SS (stationary bike)

hmmmm ... abs? Gotta hit the gut B.

brazeneye · 01-02-2007, 07:06 PM

More ab work?

brazeneye · 01-02-2007, 07:33 PM

Okay.. New Ab routine:
Regular Crunch (2x15)
Reverse Crunch (2x15)
Leg Raises (2x15)
Side Crunch (2 sets each side for 10 reps)
Regular Crunch (1x20)

Pylon · 01-02-2007, 09:14 PM

How often do you plan to do that? 2x/week?

brazeneye · 01-02-2007, 09:20 PM

Quote:

Originally Posted by Pylon

How often do you plan to do that? 2x/week?

The Abs? Tuesday and Friday.

I just got through it and I feel like I should be doing more

I have this mentality that everything is supposed to hurt. But I like the hurt.

brazeneye · 01-02-2007, 09:25 PM

The Chest/Arms/Ab Routine: My Thoughts
Dumbell Press (2x10): 8lbs - Way too easy - Up it to 12lbs+ next time
Dumbell Flye (3 sets - 12, 10, 10): 8lbs - Up it to 10lbs next time

Biceps:
Standing EZ-Bar Curl (3 sets - 10, 10, 8 reps): 8lbs - Up it to 10lbs
Seated Dumbell Curl (2x10): 8lbs - Up it to 10 lbs

Triceps:
Standing Overhead Dembell Extension (3 sets - 10, 10 , 8 reps): 8lbs - Too easy - Up to 12lbs +
Cable Pressdown (2x10): 8lbs - Up it to 10lbs

Abs:
Regular Crunch (2x15) - Held for 2 count when came up
Reverse Crunch (2x15) - Ow
Leg Raises (2x15) - A bit challenging
Side Crunch (2 sets each side for 10 reps) - Really easy
Regular Crunch (1x20) - Held for 2 count when came up

Pylon · 01-02-2007, 10:54 PM

Quote:

Originally Posted by brazeneye

The Abs? Tuesday and Friday.

I just got through it and I feel like I should be doing more

I have this mentality that everything is supposed to hurt. But I like the hurt.

Might wanna be careful with comments like this around this crown. I'm surprised burner's not here yet...

brazeneye · 01-02-2007, 10:56 PM

Hahahaha. I can take it...

Burner02 · 01-02-2007, 11:22 PM

you rang?

Burner02 · 01-02-2007, 11:23 PM

if I can take a moment...you are only doing two exercises for a muscle group like chest, back or legs...but four for abs?

brazeneye · 01-02-2007, 11:25 PM

Because BoneCrusher was hinting that I needed to do more ab work?

Burner02 · 01-02-2007, 11:28 PM

I dunno...better to ask someone w/ ab knowledge...

But look at the source...BC is from Texas...he is from the land of everything is bigger and better...which equates to more...

brazeneye · 01-02-2007, 11:30 PM

Damn Fatties

Burner02 · 01-02-2007, 11:31 PM

Quote:

Originally Posted by brazeneye

Damn Fatties

wha???? You've seen recent pics of me? DAM!

brazeneye · 01-02-2007, 11:34 PM

fufu · 01-03-2007, 07:59 AM

Ab work like the stuff you are doing is highly overrated IMO. The isometric stabilzations from squatting properly will work your ab musculature more because of the heavier load + maintaining your body in such a fashion 12302898129x more functional as well. I think you should do some planks + plank variations instead.

fufu · 01-03-2007, 08:04 AM

btw that is a legit multiple...I've seen in several peer reviewed journals.

DOMS · 01-03-2007, 08:10 AM

Quote:

Originally Posted by fufu

Ab work like the stuff you are doing is highly overrated IMO. The isometric stabilzations from squatting properly will work your ab musculature more because of the heavier load + maintaining your body in such a fashion 12302898129x more functional as well. I think you should do some planks + plank variations instead.

This T-Nation article should help.

**dg806** · 01-03-2007, 09:24 AM

Quote:

Originally Posted by Burner02

looks like the long arm of the law has stepped in to make his presence known!

Gotta keep everyone straight.

BoneCrusher · 01-03-2007, 09:49 AM

Quote:

Originally Posted by Burner02

I dunno...better to ask someone w/ ab knowledge...

But look at the source...BC is from Texas...he is from the land of everything is bigger and better...which equates to more...

I'm just a freak about core strength ... add that she is already possesed of good hams and glutes under there somewhere

Women love that sexy tummy of theirs showin all over the place and so do we ... so I voted for ab work. She knows what equipment she has and what works for her so I left her alone on her chioce of how to work ...

And for the record I'm from Cleveland Ohio. I just live in Texas ...

BoneCrusher · 01-03-2007, 09:57 AM

Quote:

Originally Posted by DOMS

This T-Nation article should help.

Good article DOMS. I was a little stalled at "For one, the statement that "a strong midsection is needed to transfer the force from the lower body to the upper body" is nice, but perhaps unsubstantiated" but the rest was pretty good. It's proven that core strength is a must for sports so I didn't agree with that part of his statements. Good data later on though ...

Burner02 · 01-03-2007, 06:04 PM

hhmm....you ar from Cleveland...live in Texas and are a Steeler fan..you sir...must be REAL popular come game dayon Sunday!

brazeneye · 01-03-2007, 07:16 PM

Looks like my new ab routine will be 3 sets of 15:
Hip flexion
Trunk flexion
Side bends
Russian Twists
15 Seated Cheek-Abdom Squeezes
6 5-second-rep Integrated Trunk Drills

brazeneye · 01-03-2007, 07:33 PM

Bakerboy · 01-03-2007, 08:05 PM

What do you want to purchase? DB's and a bench? I know a place in Edmonton but Calgary I'm not too sure- I think walmart might be an option. I looked at the buy and sell in your area but I couldn't find anything...
I don't know if you have any friends in Edmonton but here is the link to Lucki's
http://www.luckis.com/catalogchannel...bells/Barbells

Bakerboy · 01-03-2007, 08:26 PM

Honestly, I would not spend a lot of money on weights considering in a few months you will likely feel more comfortable with what you are doing and might want to go to your school gym...

brazeneye · 01-03-2007, 10:20 PM

Yeah, I am just going to buy 10lb and 12lb dumbells, then move onto working out in a gym.

brazeneye · 01-04-2007, 10:08 PM

Diet for January 6th - 12th
Meal 1:
1/2 cup oats
1/2 cup egg whites
1 tbls natural peanut butter
Calories: 391 / Fat: 13g - 29% / Carbs: 41g - 36% / Protein: 24g - 24%

Meal 2:
1 can tuna
2 cups lettuce
1/3 cup chickpeas
1 large egg
1/4 c. chopped green onion
1 tsp chives
3 tbls lowfat dressing
Calories: 350 / Fat: 7g - 18% / Carbs: 32g - 36% / Protein: 37g - 44%

Meal 3:
3/4 c. fat-free cottage cheese
1/2 c. unsweetened apple sauce
1 tbls natural peanut butter
Calories: 280 / Fat: 9g - 28% / Carbs: 24g - 30% / Protein: 26g - 36%

Meal 4:
4oz turkey breast
3 oz sweetpotato
2 c. spinach
1/4 c. blueberries
3 tsp balsamic vinegar
Calories: 295 / Fat: 4g - 12% / Carbs: 27g - 36% / Protein: 37g - 52%

Meal 5:
1 scoop PVL Whey Gourmet Protein pwdr
4 oz banana
160 grams lite tofu
Calories: 243 / Fat: 3g - 12% / Carbs: 23g - 33% / Protein: 31g - 51%

Total Calories: 1558 / Fat: 35g - 20% / Carbs: 124g - 34% / Protein: 154g - 40%

Bakerboy · 01-04-2007, 10:48 PM

That meal plan looks pretty good B. Looks like you are taking control of things food wise... congrats

01-02-2007, 06:43 PM	#121
brazeneye //Miss World\\ Elite Member Join Date: Mar 2005 Location: Calgary, Alberta Posts: 386 Photos: 4	I have a gym I go to, and I workout at home. Right now I have dumbells and a barbell with weights that go up to 40lbs. I go to the gym to use the stationary bike. Jaw Dropper In Progress

01-02-2007, 07:06 PM	#123
brazeneye //Miss World\\ Elite Member Join Date: Mar 2005 Location: Calgary, Alberta Posts: 386 Photos: 4	More ab work? Jaw Dropper In Progress

01-02-2007, 07:33 PM	#124
brazeneye //Miss World\\ Elite Member Join Date: Mar 2005 Location: Calgary, Alberta Posts: 386 Photos: 4	Okay.. New Ab routine: Regular Crunch (2x15) Reverse Crunch (2x15) Leg Raises (2x15) Side Crunch (2 sets each side for 10 reps) Regular Crunch (1x20) Jaw Dropper In Progress

01-02-2007, 09:14 PM	#125
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Bottom of the hill Posts: 6,865 Photos: 1	How often do you plan to do that? 2x/week? "The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority." - R. W. Sockman

01-02-2007, 09:25 PM	#127
brazeneye //Miss World\\ Elite Member Join Date: Mar 2005 Location: Calgary, Alberta Posts: 386 Photos: 4	The Chest/Arms/Ab Routine: My Thoughts Dumbell Press (2x10): 8lbs - Way too easy - Up it to 12lbs+ next time Dumbell Flye (3 sets - 12, 10, 10): 8lbs - Up it to 10lbs next time Biceps: Standing EZ-Bar Curl (3 sets - 10, 10, 8 reps): 8lbs - Up it to 10lbs Seated Dumbell Curl (2x10): 8lbs - Up it to 10 lbs Triceps: Standing Overhead Dembell Extension (3 sets - 10, 10 , 8 reps): 8lbs - Too easy - Up to 12lbs + Cable Pressdown (2x10): 8lbs - Up it to 10lbs Abs: Regular Crunch (2x15) - Held for 2 count when came up Reverse Crunch (2x15) - Ow Leg Raises (2x15) - A bit challenging Side Crunch (2 sets each side for 10 reps) - Really easy Regular Crunch (1x20) - Held for 2 count when came up Jaw Dropper In Progress

01-02-2007, 10:56 PM	#129
brazeneye //Miss World\\ Elite Member Join Date: Mar 2005 Location: Calgary, Alberta Posts: 386 Photos: 4	Hahahaha. I can take it... Jaw Dropper In Progress

01-02-2007, 11:22 PM	#130
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,644	you rang? Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

01-02-2007, 11:23 PM	#131
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,644	if I can take a moment...you are only doing two exercises for a muscle group like chest, back or legs...but four for abs? Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

01-02-2007, 11:25 PM	#132
brazeneye //Miss World\\ Elite Member Join Date: Mar 2005 Location: Calgary, Alberta Posts: 386 Photos: 4	Because BoneCrusher was hinting that I needed to do more ab work? Jaw Dropper In Progress

01-02-2007, 11:28 PM	#133
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,644	I dunno...better to ask someone w/ ab knowledge... But look at the source...BC is from Texas...he is from the land of everything is bigger and better...which equates to more... Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

01-02-2007, 11:30 PM	#134
brazeneye //Miss World\\ Elite Member Join Date: Mar 2005 Location: Calgary, Alberta Posts: 386 Photos: 4	Damn Fatties Jaw Dropper In Progress

01-02-2007, 11:34 PM	#136
brazeneye //Miss World\\ Elite Member Join Date: Mar 2005 Location: Calgary, Alberta Posts: 386 Photos: 4	Jaw Dropper In Progress

01-03-2007, 07:59 AM	#137
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	Ab work like the stuff you are doing is highly overrated IMO. The isometric stabilzations from squatting properly will work your ab musculature more because of the heavier load + maintaining your body in such a fashion 12302898129x more functional as well. I think you should do some planks + plank variations instead. fufu's 1337 Journal Your diet will set you free.

01-03-2007, 08:04 AM	#138
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	btw that is a legit multiple...I've seen in several peer reviewed journals. fufu's 1337 Journal Your diet will set you free.

01-03-2007, 06:04 PM	#143
Burner02 Super Hero in Training Join Date: Mar 2002 Location: Kabul, Afghanistan Posts: 29,644	hhmm....you ar from Cleveland...live in Texas and are a Steeler fan..you sir...must be REAL popular come game dayon Sunday! Success leaves clues. People who produce outstanding results do specific things to create those results Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem THERE IS NO TOMORROW! - Appollo Creed

01-03-2007, 07:16 PM	#144
brazeneye //Miss World\\ Elite Member Join Date: Mar 2005 Location: Calgary, Alberta Posts: 386 Photos: 4	Looks like my new ab routine will be 3 sets of 15: Hip flexion Trunk flexion Side bends Russian Twists 15 Seated Cheek-Abdom Squeezes 6 5-second-rep Integrated Trunk Drills Jaw Dropper In Progress

01-03-2007, 07:33 PM	#145
brazeneye //Miss World\\ Elite Member Join Date: Mar 2005 Location: Calgary, Alberta Posts: 386 Photos: 4	Jaw Dropper In Progress

01-03-2007, 08:05 PM	#146
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	What do you want to purchase? DB's and a bench? I know a place in Edmonton but Calgary I'm not too sure- I think walmart might be an option. I looked at the buy and sell in your area but I couldn't find anything... I don't know if you have any friends in Edmonton but here is the link to Lucki's http://www.luckis.com/catalogchannel...bells/Barbells No strength within, no respect without - Kasmiri Proverb

01-03-2007, 08:26 PM	#147
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	Honestly, I would not spend a lot of money on weights considering in a few months you will likely feel more comfortable with what you are doing and might want to go to your school gym... No strength within, no respect without - Kasmiri Proverb

01-03-2007, 10:20 PM	#148
brazeneye //Miss World\\ Elite Member Join Date: Mar 2005 Location: Calgary, Alberta Posts: 386 Photos: 4	Yeah, I am just going to buy 10lb and 12lb dumbells, then move onto working out in a gym. Jaw Dropper In Progress

01-04-2007, 10:08 PM	#149
brazeneye //Miss World\\ Elite Member Join Date: Mar 2005 Location: Calgary, Alberta Posts: 386 Photos: 4	Diet for January 6th - 12th Meal 1: 1/2 cup oats 1/2 cup egg whites 1 tbls natural peanut butter Calories: 391 / Fat: 13g - 29% / Carbs: 41g - 36% / Protein: 24g - 24% Meal 2: 1 can tuna 2 cups lettuce 1/3 cup chickpeas 1 large egg 1/4 c. chopped green onion 1 tsp chives 3 tbls lowfat dressing Calories: 350 / Fat: 7g - 18% / Carbs: 32g - 36% / Protein: 37g - 44% Meal 3: 3/4 c. fat-free cottage cheese 1/2 c. unsweetened apple sauce 1 tbls natural peanut butter Calories: 280 / Fat: 9g - 28% / Carbs: 24g - 30% / Protein: 26g - 36% Meal 4: 4oz turkey breast 3 oz sweetpotato 2 c. spinach 1/4 c. blueberries 3 tsp balsamic vinegar Calories: 295 / Fat: 4g - 12% / Carbs: 27g - 36% / Protein: 37g - 52% Meal 5: 1 scoop PVL Whey Gourmet Protein pwdr 4 oz banana 160 grams lite tofu Calories: 243 / Fat: 3g - 12% / Carbs: 23g - 33% / Protein: 31g - 51% Total Calories: 1558 / Fat: 35g - 20% / Carbs: 124g - 34% / Protein: 154g - 40% Jaw Dropper In Progress

01-04-2007, 10:48 PM	#150
Bakerboy cat burglar Join Date: Mar 2006 Location: the city of champions Posts: 4,146 Photos: 3	That meal plan looks pretty good B. Looks like you are taking control of things food wise... congrats No strength within, no respect without - Kasmiri Proverb

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