Heres my training routine !! (Pics)

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  1. #1
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    Heres my training routine !! (Pics)

    Well... everyone says this is a bit too much but tbh i dont feel it at all , in the slightest lol , ov course when im doin it i feel it but when i rest i feel nothin i just feel like nothin has happened , my dad just says its coz we are naturally strong and can do stuff like this without it really doin anythin damaging .

    i do this once every 2 - 3 days (Depending on my work schedule)



    Shoulder Workouts:
    Barbell Behind Neck Press : 10 Reps
    Front Raise : 10 Reps
    Military Press : 20 Reps
    Barbell Upright Row : 10 Reps
    Dumbell Lateral Raise :15 Reps
    Lying Lateral Raise :10 Reps
    Dumbell Upright Row : 20 Reps
    Barbell Rear Delt Row : 10 Reps
    Dumbell Rear Lateral Raise : 10 Reps
    Dumbell Rear Delt Row :10 Reps


    Upper Arm Workouts:
    Dumbell Kickback : 20 Reps
    One Arm Triceps Extension : 15 Reps (Each Arm)
    Heavey dumbell Triceps Extension(Both Arms) : 15 Reps
    Barbell Curls : 30 Reps
    Dumbell Curls : 30 Reps Each
    Press Ups : 30 Reps
    Depth Press Ups : 30 Reps


    Forearm Workouts:
    Reverse Wrist Curl : 10 Reps


    Back Workouts:
    Bent Over Row Barbell : 15 Reps
    Upright External Rotation : 20 Reps


    Waist & Ab Workouts:
    Heavey Dumbell Side Bend : 10 Reps
    6.5 Kilo Weight Plated Sit Ups : 100 reps
    Crunch : 40 reps
    Bycycle Excersise : 30 reps
    Reverse Sit Ups ; 20 Reps
    Bench Crunch : 20 Reps
    Leg Raise : 30 Reps
    Plank On Elbow & Toes : 30 Secs 3 Reps
    Vertical Leg crunch : 30 reps
    Abdominol Vacuum : 40 Secs
    Barbell Deadlift : 15 Reps
    Barbell Stiff Deadlift : 15 Reps
    Dumbell Straight Leg Deadlift : 15 Reps


    Legs & Calf Workouts:
    Barbell Standing Calf Raise : 15 Reps
    Dumbell Single Calf Raise : 20 Reps
    Hands Behind Head Front Squat : 20 Reps
    Front Squat Barbell : 15 Reps
    Dumbell Squat : 15 Reps
    Dumbell Side Lunge : 15 Reps


    I dont have the sorta money to go using really really good equipment so i have to make do with free weights and obviously normal excersises like push ups , chin ups ect..

    Also im thinkin of joining a local boxing club , for good cardio vascular workouts when im there , at the moment the only real cardio i seem to do is runnin on the days im not doing my big workout and ov course football , i like to play indoors as much as possible tho as u never stop moving playin indoor football , its great for cardio vascular excersise. Becoz i have quite a bit of fat round the mid section lol , and round the top of my legs and assl lol (Well wot i think is fat lol , no one else says theres a lot there)


    I also dont eat hardley anythin to do with sugar , eat plenty of rice , pasta , and eggs , i want to try n eat more protien rich foods tho lol , but with me being only 18 and tryna save up for some new decks its hard for me to fork out the kinda money u have to for such foods , is there any cheaper alternatives that offer good protein besides supliments and protien shakes ect.. (im talkin foods here) i already know bout eggs and stuff ..

    cheers sorry bout it bein soo long lol


    Heres some pics foru to decide if i am all that bad lol fat wise i mean
    Sorry bout them bein such low quality they wer taken in my room with my webcam lol



    About 3 months into the training



    About 2-3 Weeks ago



    Last night ( i wanted to see if i wer losing the body fat )

  2. #2
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    Wow, that is really not a good routine. It's horrible, actually. Way too much volume, way too high of a rep range for every exercises. Way too many exercises...

    Why don't you cut the exercises down, and work in a lower rep range? And what is up with all that shit for shoulders, and then 2 things for back?

    And are you really saying you do all this shit every 3 days? Or do you have some kinda of split going...

  3. #3
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    Michael (Dj)'s Avatar


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    lol , im not all clued up on this stuff mate so if its bad then i apologise but yeh thats wot i do every 2 days usually 2 days anyway.

    i thought itwas a good routine because i can notice really positive results but , u guys obviously know wot ur doin lol , il try n see wot i can doo to sort it out and make it a better routine

    i do se wotu mean about that tho il defo need to spread it all out

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    I agree take that workout and throw it in the trash.....read the online journals and training area to get some ideas for a good workout.
    I highly recommend all IronMagLabs supplements!
    www.ironmaglabs.com

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    What are your goals with this training program?

    How many sets of each exercise are you doing?

    How long does a workout take you?

    You looke plenty lean to me. You could pack on a bit of muscle mass, but you're definitely a healthy lean. Check out the diet section on this site. Get started by reading this:

    http://www.ironmagazineforums.com/sh...ad.php?t=21113
    The only time it's bad to feel the burn is when you're peeing...

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    Quote Originally Posted by Michael (Dj)
    lol , im not all clued up on this stuff mate so if its bad then i apologise but yeh thats wot i do every 2 days usually 2 days anyway.

    i thought itwas a good routine because i can notice really positive results but , u guys obviously know wot ur doin lol , il try n see wot i can doo to sort it out and make it a better routine

    i do se wotu mean about that tho il defo need to spread it all out
    A beginner will make gains on just about any program they do, regardless of how poorly it is setup.
    The only time it's bad to feel the burn is when you're peeing...

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    Quote Originally Posted by CowPimp
    What are your goals with this training program?

    How many sets of each exercise are you doing?

    How long does a workout take you?

    You looke plenty lean to me. You could pack on a bit of muscle mass, but you're definitely a healthy lean. Check out the diet section on this site. Get started by reading this:

    http://www.ironmagazineforums.com/sh...ad.php?t=21113

    My workouts last about 1 & half hours (im going off wot my dad tells me lol thats why i do that workout coz i thought it would be a good one)

    well there not printed on that, that u can see lol

    but say like i do 40 crunches lol , i do it in reps of 10 on 4 sets to make it upto 40 reps (sorry if that doesnt make sense)

    my goals are relitively simple , i dont want to body build or anythin im not after bein masive with muscles coming out of everywer , i just want a better figure . thats why i focus on abs and shoulders and uppers arms lol

    altho i seem to know now that its a horible workout routine

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    Quote Originally Posted by Michael (Dj)
    My workouts last about 1 & half hours (im going off wot my dad tells me lol thats why i do that workout coz i thought it would be a good one)

    well there not printed on that, that u can see lol

    but say like i do 40 crunches lol , i do it in reps of 10 on 4 sets to make it upto 40 reps (sorry if that doesnt make sense)

    my goals are relitively simple , i dont want to body build or anythin im not after bein masive with muscles coming out of everywer , i just want a better figure . thats why i focus on abs and shoulders and uppers arms lol

    altho i seem to know now that its a horible workout routine
    I know you don't want to get massive, but adding some muscle mass is going to improve your figure. Take me for example. I am by no stretch of the imagination massive, but I think I have a fairly well rounded figure.

    Getting to be massive is not something that happens by accident. It requires smart training, and a massive amount of healthy eating. It also takes years.

    So, I would classify you as a bodybuilder, but with a size limit in mind. That is totally acceptable. Check out my thread on designing a full body routine, as it appears that is what you prefer, and read the section about tailoring it to a bodybuilding routine:

    http://www.ironmagazineforums.com/sh...ad.php?t=53106
    The only time it's bad to feel the burn is when you're peeing...

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    Quote Originally Posted by CowPimp
    I know you don't want to get massive, but adding some muscle mass is going to improve your figure. Take me for example. I am by no stretch of the imagination massive, but I think I have a fairly well rounded figure.

    Getting to be massive is not something that happens by accident. It requires smart training, and a massive amount of healthy eating. It also takes years.

    So, I would classify you as a bodybuilder, but with a size limit in mind. That is totally acceptable. Check out my thread on designing a full body routine, as it appears that is what you prefer, and read the section about tailoring it to a bodybuilding routine:

    http://www.ironmagazineforums.com/sh...ad.php?t=53106
    thanks a lot mate this is much apreciated

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    Quote Originally Posted by Michael (Dj)
    thanks a lot mate this is much apreciated
    No problem. You seem eager to make a positive change in your physique, and consequently your health and well being, and you also seem willing to learn. That is all you really need. Your head is definitely in the right place.

    Good luck sir!
    The only time it's bad to feel the burn is when you're peeing...

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  11. #11
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    lol well i definitely am that !!

    thx for the tips , i saw ur workout routine , just one question lol , is all that in one workout or does when it says "session 1 , 2, 3" ect.. mean u do it another day :S coz they REALLY dont seem like workout that i would even half break a sweat with

    or dou not need to break a sweat lol , im sorry if i seem a little bit stupid lol im just tyn gather as many tips and as much info as possible

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    Quote Originally Posted by Michael (Dj)
    lol well i definitely am that !!

    thx for the tips , i saw ur workout routine , just one question lol , is all that in one workout or does when it says "session 1 , 2, 3" ect.. mean u do it another day :S coz they REALLY dont seem like workout that i would even half break a sweat with

    or dou not need to break a sweat lol , im sorry if i seem a little bit stupid lol im just tyn gather as many tips and as much info as possible
    Each workout is done on a separate day. I perform HIT style workouts. That is, I goto complete failure, and then perform a rest-pause set beyond that. I'm not talking about failure like most do. I mean, if I get stuck half way up on my last repetition of a squat, I sit there resisting the weight until it actually pushes me back against the rack, even if it takes 30 seconds. I usually have to lay on the floor in a pool of sweat for a minute after an exercise like the squat.

    Most people perform higher volume workouts with less intensity. That is also perfectly acceptable. I have done that too. Whatever floats your boat. Like I said in the article about designing a full body routine, if you are using higher volume with lower intensity, then you should be performing 2-4 sets per movement as opposed to 1-2 like I do.
    The only time it's bad to feel the burn is when you're peeing...

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    You mean to say you do all of that in one day? And you do that 2-3 times a week ?!

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    Quote Originally Posted by Michael (Dj)
    lol well i definitely am that !!

    thx for the tips , i saw ur workout routine , just one question lol , is all that in one workout or does when it says "session 1 , 2, 3" ect.. mean u do it another day :S coz they REALLY dont seem like workout that i would even half break a sweat with

    or dou not need to break a sweat lol , im sorry if i seem a little bit stupid lol im just tyn gather as many tips and as much info as possible
    If there is one thing to learn about training from this site, it is that more is not always better. Train smarter, not longer.

  15. #15
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    lol yeh sean thats wot i WAS !! lol doin , now i know difrent im gonna use the advice i got from cowpimp and try n use that smarter , and hopefully that should help me .

    and i think i understand now cowpimp wot u mean in the post about training routines , im gonna see about using wot free weights i have and some of the techniques i know and incooperate them into a routine like ursmate , if thats ok by u lol , and do that for a bit and im gonna try to eat a lot more protien , eggs , meat ect... and a bit less rice and pasta coz thats wot av been eat a hell of a lot of and while iv been browsing the site iv noticed that protien is the best way (or is it) lol

    anyway a just wanna thank cow pimp for all the really useful information av recieved while bein here , i mean iv only been here one day and i know much much more than i ever have before so a wanna say a big thx mate !!

    hope this works now haha lol , am gonna post a lil training routine wot i draw up n see wot u lot think and see if any good


    Heres wot iv drawn up (i hope this is better than wot i had before) iv done it according to wot i have access to , i have no fancy posh equipment u find at the gym YET lol , so i hope this is adequate for now (il also be doin at least 30 mins of runin for cardio a day )

    I ALWAYS ALWAYS EVERYDAY do this stretch routine and have notice iv become VERY flexible compared to wot i was about 4 - 5 months ago lol , just wanna stress how good stretching is and how much it can benifit u !
    Stretches

    Neck Rotation
    Doorway Arm Stretch
    Wall Front Deltoid Stretch
    Overhead Triceps Stretch
    Praying Wrist Flexor Stretch
    Single Arm Writ Extendor Stretch
    Bent Over Lat Stretch
    Bent Over Lat Stretch (Chair)
    Upper Trapezious Stretch
    BroomStick Stretch
    Hands Behind Head
    Kneeling Back Stretch
    Pretzel Leg Stretch
    Seated Hamstring Stretch needs the most stretching coz its not as flexible as most muscles) altho i can touch my toes now lol and i couldnt when i started out
    Standing Hamstring Stretch
    Standing Single Hamstring Stretch
    Wall Straight Stretch

    :::ALL 10 SECS EACH:::


    Session 1

    Squats - 2 x 10
    Standing Military Press - 2 x 10
    Bent Rows - 2 x 5
    Crunches - 2 x 10
    Twisted Crunches - 2 x 10


    Session 2

    Deadlifts - 2 x 5
    Bench Press - 2 x 5
    Chin Ups - 2 x 5
    Leg Raises - 2 x 10
    Side Bends - 1 x 20
    Barbell Curls - 2 x 5


    Session 3

    Barbell Front Squats - 2 x 5
    Barbell Behind Neck Press - 1 x 5
    Single Arms Dumbell Rows - 2 x 10
    Weight Plated Sit Ups - 2 x 25
    Dumbell Curls - 2 x 10
    Dumbell Kickback - 2 x 10

    hope this is better than before lol
    cheers for the advice guys VERY much apreciate this

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