what you think of this

frusht · 01-23-2003, 06:43 PM

its my new workout, what do you all think is good/bad parts of it?

Day 1 (Quads, Hams, Calves):
Squats: 6-8 reps x 3 sets (2-3 min rest)
Leg Extensions: 8-10 reps x 3 sets (1-2 min rest)
Hack Squats: 4-6 reps x 2 sets (1-2 min rest)
Stiff Legged Deadlifts: 6-8 reps x 3 sets (2-3 min rest)
Leg Curls: 8-10 reps x 3 sets (1-2 min rest)
Dumbbell Calve Raises: 10-12 reps x 2 sets (1-2 min rest)
Seated Calve Raises: 6-8 reps x 2 sets (1-2 min rest)

Day 2 (Chest, Shoulders, Triceps):
Bench: 6-8 reps x 3 sets (2-3 min rest)
Incline Dumbbell Bench: 6-8 reps x 3 sets (1-2 min rest)
Dumbbell Crossovers: 8-10 reps x 2 sets (1-2 min rest)
Military Press: 6-8 reps x 2 sets (2-3 min rest)
Upright Row/Press: 4-6 reps x 2 sets (1-2 min rest)
Rows To Neck: 8-10 reps x 2 sets (1-2 min rest)
Lying Tricep Extensions: 6-8 reps x 2 sets (1-2 min rest)
Bench Dips: max reps x 2 sets (1-2 min rest)

Day 3 (Back, Abs, Biceps):
Deadlifts: 6-8 reps x 3 sets (2-3 min rest)
Rows: 6-8 reps x 3 sets (1-2 min rest)
Pullups: max reps x 2 sets (1-2 min rest)
Weighted Sit ups: 8-10 reps x 2 sets (2-3 min rest)
Side Bends: 6-8 reps x 2 sets (1-2 min rest)
Reverse Crunches: max reps x 2 sets (1-2 min rest)
Dumbbell Curls: 6-8 reps x 2 sets (1-2 min rest)
Concentration Curls: 8-10 reps x 2 sets (1-2 min rest

frusht · 01-24-2003, 09:04 PM

are you guys illiterate or what?

Tank316 · 01-24-2003, 09:17 PM

Quote:

Originally posted by frusht
are you guys illiterate or what?

nope just cant read. i meant this as a joke..

Dero · 01-24-2003, 09:17 PM

and you have a 'tude!!!

Dero · 01-24-2003, 09:20 PM

Quote:

Originally posted by frusht
are you guys illiterate or what?

...and we are alllllll from the same parents!!!

Tank316 · 01-24-2003, 10:36 PM

Quote:

Originally posted by frusht
its my new workout, what do you all think is good/bad parts of it?

Day 1 (Quads, Hams, Calves):
Squats: 6-8 reps x 3 sets (2-3 min rest)
Leg Extensions: 8-10 reps x 3 sets (1-2 min rest)
Hack Squats: 4-6 reps x 2 sets (1-2 min rest)
Stiff Legged Deadlifts: 6-8 reps x 3 sets (2-3 min rest)
Leg Curls: 8-10 reps x 3 sets (1-2 min rest)
Dumbbell Calve Raises: 10-12 reps x 2 sets (1-2 min rest)
Seated Calve Raises: 6-8 reps x 2 sets (1-2 min rest)

Day 2 (Chest, Shoulders, Triceps):
Bench: 6-8 reps x 3 sets (2-3 min rest)
Incline Dumbbell Bench: 6-8 reps x 3 sets (1-2 min rest)
Dumbbell Crossovers: 8-10 reps x 2 sets (1-2 min rest)
Military Press: 6-8 reps x 2 sets (2-3 min rest)
Upright Row/Press: 4-6 reps x 2 sets (1-2 min rest)
Rows To Neck: 8-10 reps x 2 sets (1-2 min rest)
Lying Tricep Extensions: 6-8 reps x 2 sets (1-2 min rest)
Bench Dips: max reps x 2 sets (1-2 min rest)

Day 3 (Back, Abs, Biceps):
Deadlifts: 6-8 reps x 3 sets (2-3 min rest)
Rows: 6-8 reps x 3 sets (1-2 min rest)
Pullups: max reps x 2 sets (1-2 min rest)
Weighted Sit ups: 8-10 reps x 2 sets (2-3 min rest)
Side Bends: 6-8 reps x 2 sets (1-2 min rest)
Reverse Crunches: max reps x 2 sets (1-2 min rest)
Dumbbell Curls: 6-8 reps x 2 sets (1-2 min rest)
Concentration Curls: 8-10 reps x 2 sets (1-2 min rest

what are your goals?how old are you?whats your diet like? can you train more then 3 days aweek? i know where Kenora is, beautiful town, been through it several times on my trips to Manki[sp], lake Cygnet [sp] campground. pm's are a great thing, if a mod is busy posting on or in another forum, pm him or her, we, they will get back to you, i promise..............peace

**dg806** · 01-25-2003, 07:22 AM

Quote:

Originally posted by frusht
are you guys illiterate or what?

That's a good way to get a response DA!

Scotty the Body · 01-25-2003, 09:28 AM

Quote:

Originally posted by frusht
are you guys illiterate or what?

Sorry, You posted friday night and some of us have lives.

Your routine looks fine, what are your goals?

**Prince** · 01-25-2003, 10:03 AM

Quote:

Originally posted by frusht
are you guys illiterate or what?

I am.

**Prince** · 01-25-2003, 10:04 AM

it looks okay, what happens after Day 3?

frusht · 01-25-2003, 01:14 PM

im 18, my goals are well, im not a 'body builder' per say. I just enjoy working out. I can only workout 3 times a week b/c of work and i do cardo inbetween and take a break on saturdays.

my goal is just to workout and gain a bit of weight, probably 20 pounds by june. Im at 173 now, i'd like to be around 190. my deit is healthy, no pork, or fast food and not much fat. Lots of fruit n veggies and chicken, i love chicken. I don't like beef so i eat it twice a week. I like fish, i eat a can of tuna a day and salmon once a week n some other kind, maybe some pickeral or trout.

and i posted this thrusday night and to who ever said that it was a good way to get a response, it worked didn't it?

**Prince** · 01-25-2003, 01:17 PM

Quote:

Originally posted by frusht
and i posted this thrusday night and to who ever said that it was a good way to get a response, it worked didn't it?

if you really want help and advice I suggest you drop the attitude.

frusht · 01-25-2003, 01:21 PM

01-23-2003, 06:43 PM	#1
frusht Registered User Join Date: Jan 2003 Posts: 198	what you think of this its my new workout, what do you all think is good/bad parts of it? Day 1 (Quads, Hams, Calves): Squats: 6-8 reps x 3 sets (2-3 min rest) Leg Extensions: 8-10 reps x 3 sets (1-2 min rest) Hack Squats: 4-6 reps x 2 sets (1-2 min rest) Stiff Legged Deadlifts: 6-8 reps x 3 sets (2-3 min rest) Leg Curls: 8-10 reps x 3 sets (1-2 min rest) Dumbbell Calve Raises: 10-12 reps x 2 sets (1-2 min rest) Seated Calve Raises: 6-8 reps x 2 sets (1-2 min rest) Day 2 (Chest, Shoulders, Triceps): Bench: 6-8 reps x 3 sets (2-3 min rest) Incline Dumbbell Bench: 6-8 reps x 3 sets (1-2 min rest) Dumbbell Crossovers: 8-10 reps x 2 sets (1-2 min rest) Military Press: 6-8 reps x 2 sets (2-3 min rest) Upright Row/Press: 4-6 reps x 2 sets (1-2 min rest) Rows To Neck: 8-10 reps x 2 sets (1-2 min rest) Lying Tricep Extensions: 6-8 reps x 2 sets (1-2 min rest) Bench Dips: max reps x 2 sets (1-2 min rest) Day 3 (Back, Abs, Biceps): Deadlifts: 6-8 reps x 3 sets (2-3 min rest) Rows: 6-8 reps x 3 sets (1-2 min rest) Pullups: max reps x 2 sets (1-2 min rest) Weighted Sit ups: 8-10 reps x 2 sets (2-3 min rest) Side Bends: 6-8 reps x 2 sets (1-2 min rest) Reverse Crunches: max reps x 2 sets (1-2 min rest) Dumbbell Curls: 6-8 reps x 2 sets (1-2 min rest) Concentration Curls: 8-10 reps x 2 sets (1-2 min rest
frusht Registered User Join Date: Jan 2003 Posts: 198

01-24-2003, 09:04 PM	#2
frusht Registered User Join Date: Jan 2003 Posts: 198	are you guys illiterate or what?
frusht Registered User Join Date: Jan 2003 Posts: 198	Alláhu akbar the engine to my comprehension is just too complex

01-24-2003, 09:17 PM	#4
Dero Registered User Join Date: Dec 2001 Posts: 10,779 Photos: 6	and you have a 'tude!!!
	Senior citizen at work, don't bugg me.

01-25-2003, 10:04 AM	#10
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,721 Blog Entries: 25 Photos: 320	it looks okay, what happens after Day 3?
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System.

01-25-2003, 01:14 PM	#11
frusht Registered User Join Date: Jan 2003 Posts: 198	im 18, my goals are well, im not a 'body builder' per say. I just enjoy working out. I can only workout 3 times a week b/c of work and i do cardo inbetween and take a break on saturdays. my goal is just to workout and gain a bit of weight, probably 20 pounds by june. Im at 173 now, i'd like to be around 190. my deit is healthy, no pork, or fast food and not much fat. Lots of fruit n veggies and chicken, i love chicken. I don't like beef so i eat it twice a week. I like fish, i eat a can of tuna a day and salmon once a week n some other kind, maybe some pickeral or trout. and i posted this thrusday night and to who ever said that it was a good way to get a response, it worked didn't it?
frusht Registered User Join Date: Jan 2003 Posts: 198	Alláhu akbar the engine to my comprehension is just too complex

01-25-2003, 01:21 PM	#13
frusht Registered User Join Date: Jan 2003 Posts: 198	okay
frusht Registered User Join Date: Jan 2003 Posts: 198	Alláhu akbar the engine to my comprehension is just too complex

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