Workout

TJ Cline · 12-09-2005, 04:40 PM

New workout???

Hi people, i have question.,let``s see
if i`´m doing a jajajaj my force increase,
so that should i make my work out with all the potency?
thanks alot

1. Monday
Bench press 4x6
Incline Db press 4x12
Cgbp 4x6
cable flys 2x10

2 mile run

2. Tuesday
Db rows 4x6
Pullups 4x10
cgpd 3x8
rear delts 2x12

Hammer curls 2x6
Db curls 2x10

3. Wednesday
3 mile run..ABBS

4. Thursday

1 mile run

5. Friday
Bench press 1x max with 225
Barbell press 4x6
laterals 3x10
upright rows 3x10
shrugs 3x8

6. Saturday
Squats 2x8
thigh ext 2x12
SLDL 4x10
hamstring curls 2x8
calf raises standing 3x12

7. Sunday
off

**CowPimp** · 12-09-2005, 05:36 PM

Seems reasonable enough to me.

Triple Threat · 12-09-2005, 05:47 PM

Is this for you on cycle?

TJ Cline · 12-09-2005, 05:50 PM

Quote:

Originally Posted by Triple Threat

Is this for you on cycle?

No, its off cycle

LexusGS · 12-09-2005, 07:26 PM

i used to think flys were good til i tried db presses. Work the chest way more from what I have experienced.

Triple Threat · 12-09-2005, 07:29 PM

Quote:

Originally Posted by ForemanRules

No, its off cycle

In that case, it looks good, although I'm not a big fan of upright rows.

Steele20 · 12-10-2005, 05:58 AM

I don't like it... Seems short

TJ Cline · 12-10-2005, 05:59 AM

Quote:

Originally Posted by Steele20

I don't like it... Seems short

so change it

Steele20 · 12-10-2005, 06:03 AM

Quote:

Originally Posted by ForemanRules

so change it

ok ok will do, once I get back from grocery store

yapalvinchua · 12-10-2005, 06:08 AM

do you know where to find here online some free video clip so i can watch free pro training, im from the philippines,
thanks alvin

Squaggleboggin · 12-10-2005, 03:32 PM

Quote:

Originally Posted by Steele20

I don't like it... Seems short

Since when does how long you're in the gym impact your gains?

BigDyl · 12-10-2005, 03:46 PM

Quote:

Originally Posted by ForemanRules

New workout???

Hi people, i have question.,let``s see
if i`´m doing a jajajaj my force increase,
so that should i make my work out with all the potency?
thanks alot

1. Monday
Bench press 4x6
Incline Db press 4x12
Cgbp 4x6
cable flys 2x10

2 mile run

2. Tuesday
Db rows 4x6
Pullups 4x10
cgpd 3x8
rear delts 2x12

Hammer curls 2x6
Db curls 2x10

3. Wednesday
3 mile run..ABBS

4. Thursday

1 mile run

5. Friday
Bench press 1x max with 225
Barbell press 4x6
laterals 3x10
upright rows 3x10
shrugs 3x8

6. Saturday
Squats 2x8
thigh ext 2x12
SLDL 4x10
hamstring curls 2x8
calf raises standing 3x12

7. Sunday
off

PATHETIC!

BigDyl · 12-10-2005, 03:58 PM

Seriously though, would these 2 mile runs after a workout not put you in a super catabolic state which anihilates muscle?

**CowPimp** · 12-10-2005, 04:32 PM

Quote:

Originally Posted by Steele20

I don't like it... Seems short

So why is that bad?

**CowPimp** · 12-10-2005, 04:37 PM

Quote:

Originally Posted by BigDyl

Seriously though, would these 2 mile runs after a workout not put you in a super catabolic state which anihilates muscle?

I have two suggestions to limit the catabolic effects of doing this:

Immediately after finishing lifting, or just prior to finishing, ingest a scoop of whey in water to prevent muscle breakdown during the jog to come. If you are maintaining or bulking, then I would suggest throwing a small amount of carbohydrates into the drink as well.

Make it a low intensity jog or even convert it to powerwalking. High intensity exercise in a catabolic state is much riskier for muscle mass.

BigDyl · 12-10-2005, 04:49 PM

Quote:

Originally Posted by CowPimp

I have two suggestions to limit the catabolic effects of doing this:

Immediately after finishing lifting, or just prior to finishing, ingest a scoop of whey in water to prevent muscle breakdown during the jog to come. If you are maintaining or bulking, then I would suggest throwing a small amount of carbohydrates into the drink as well.

Make it a low intensity jog or even convert it to powerwalking. High intensity exercise in a catabolic state is much riskier for muscle mass.

He's doing 2 7-8 minute miles. That is hardly jogging. That is a run pace.

Eating a scoop of whey and then running after I lift would make me

.

**CowPimp** · 12-10-2005, 04:53 PM

Quote:

Originally Posted by BigDyl

He's doing 2 7-8 minute miles. That is hardly jogging. That is a run pace.

Eating a scoop of whey and then running after I lift would make me

.

I don't see where he said that... Even so, consuming some protein and carbs shortly before finishing the lifting session in liquid form should all but eliminate the need for your body to breakdown muscle tissue and subject the resultant amino acids to gluconeogenesis.

**Dale Mabry** · 12-10-2005, 04:56 PM

As long as the runs are less than 20-30 minutes you are not going to go too terribly catabolic. Adding a carb drink between would certainly be a good idea. I figure I burn between 300-500cals running at a good pace for 20-30 minutes. If you ingest 200cals of carbs between I would imagine you would be fine. Your body won't go catabolic in 20 minutes, the carbs are just to be safe.

**CowPimp** · 12-10-2005, 04:57 PM

Quote:

Originally Posted by Dale Mabry

As long as the runs are less than 20-30 minutes you are not going to go too terribly catabolic. Adding a carb drink between would certainly be a good idea. I figure I burn between 300-500cals running at a good pace for 20-30 minutes. If you ingest 200cals of carbs between I would imagine you would be fine. Your body won't go catabolic in 20 minutes, the carbs are just to be safe.

Exactly. A 2 mile run isn't anything. Even at a mild pace of 6MPH he will be done in 20 minutes.

**Dale Mabry** · 12-10-2005, 05:01 PM

strength gains will prolly be comprised, but you can get that back.

Steele20 · 12-10-2005, 06:59 PM

Quote:

Originally Posted by Squaggleboggin

Since when does how long you're in the gym impact your gains?

Anything I say is going to be argued against here, so there is no point is explaining my point. Ill just keep to myself.

**CowPimp** · 12-10-2005, 07:09 PM

Quote:

Originally Posted by Steele20

Anything I say is going to be argued against here, so there is no point is explaining my point. Ill just keep to myself.

That shouldn't be a problem if you can back your reason up...

TJ Cline · 12-11-2005, 03:49 AM

Quote:

Originally Posted by CowPimp

I don't see where he said that... Even so, consuming some protein and carbs shortly before finishing the lifting session in liquid form should all but eliminate the need for your body to breakdown muscle tissue and subject the resultant amino acids to gluconeogenesis.

New workout???

Changed it up and cleared up a few things.......1 goal is to be able to rip off a quick 2 mile run...like a 6 min mile pace and another is to be able to do a 45 min run at a slower pace,,,,like 9-10 min miles

1. Monday
Bench press 4x6
Incline Db press 4x12
Cgbp 4x6
cable flys 2x10

2 mile run....fast...goal: working up to 6 min mile pace

2. Tuesday
Db rows 4x6
Pullups 4x10
cgpd 3x8
rear delts 2x12

Hammer curls 2x6
Db curls 2x10

3. Wednesday
30-45 min slow run ( working up to 45 min at a 9-10 min mile pace)..ABBS

4. Thursday

1 mile run....6 min mile

5. Friday
Bench press 1x max with 225
Barbell press 4x6
laterals 3x10
upright rows 3x10
shrugs 3x8

6. Saturday
Squats 2x8
thigh ext 2x12
SLDL 4x10
hamstring curls 2x8
calf raises standing 3x12

7. Sunday
off

TJ Cline · 12-22-2005, 11:35 AM

Quote:

Originally Posted by CowPimp

I have two suggestions to limit the catabolic effects of doing this:

Immediately after finishing lifting, or just prior to finishing, ingest a scoop of whey in water to prevent muscle breakdown during the jog to come. If you are maintaining or bulking, then I would suggest throwing a small amount of carbohydrates into the drink as well.

Make it a low intensity jog or even convert it to powerwalking. High intensity exercise in a catabolic state is much riskier for muscle mass.

If I lift in the AM then run at night ( say 10 hours later) would that be better if my goals are to continue to grow and build up my cardio system?

Tough Old Man · 12-22-2005, 12:25 PM

Looks like Britney Spears workout. How about putting a man's workout on this thread.

**CowPimp** · 12-22-2005, 12:45 PM

Quote:

Originally Posted by ForemanRules

If I lift in the AM then run at night ( say 10 hours later) would that be better if my goals are to continue to grow and build up my cardio system?

That would work just fine. Just make sure you are in a nourished state before each session. I seem to recall LAM saying that 6 hours is a good time to wait in between exercise bouts performed the same day to allow the endocrine system to stabilize once again.

12-09-2005, 04:40 PM	#1
TJ Cline Member Join Date: May 2005 Posts: 12,544	Workout New workout??? Hi people, i have question.,let``s see if i`´m doing a jajajaj my force increase, so that should i make my work out with all the potency? thanks alot 1. Monday Bench press 4x6 Incline Db press 4x12 Cgbp 4x6 cable flys 2x10 2 mile run 2. Tuesday Db rows 4x6 Pullups 4x10 cgpd 3x8 rear delts 2x12 Hammer curls 2x6 Db curls 2x10 3. Wednesday 3 mile run..ABBS 4. Thursday 1 mile run 5. Friday Bench press 1x max with 225 Barbell press 4x6 laterals 3x10 upright rows 3x10 shrugs 3x8 6. Saturday Squats 2x8 thigh ext 2x12 SLDL 4x10 hamstring curls 2x8 calf raises standing 3x12 7. Sunday off Last edited by TJ Cline : 12-09-2005 at 05:39 PM.
TJ Cline Member Join Date: May 2005 Posts: 12,544

12-09-2005, 05:36 PM	#2
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,428	Seems reasonable enough to me.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

12-10-2005, 04:56 PM	#18
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,881 Photos: 10	As long as the runs are less than 20-30 minutes you are not going to go too terribly catabolic. Adding a carb drink between would certainly be a good idea. I figure I burn between 300-500cals running at a good pace for 20-30 minutes. If you ingest 200cals of carbs between I would imagine you would be fine. Your body won't go catabolic in 20 minutes, the carbs are just to be safe.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

12-10-2005, 05:01 PM	#20
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,881 Photos: 10	strength gains will prolly be comprised, but you can get that back.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

Thread Tools
Show Printable Version Email this Page
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

12-09-2005, 05:47 PM	#3
Triple Threat ... Elite Member Join Date: Jan 2002 Location: Lost Posts: 9,490 Photos: 6	Is this for you on cycle?

12-09-2005, 07:26 PM	#5
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	i used to think flys were good til i tried db presses. Work the chest way more from what I have experienced.

12-10-2005, 05:58 AM	#7
Steele20 Intensity! Join Date: Aug 2005 Location: Florida Posts: 711	I don't like it... Seems short

12-10-2005, 06:08 AM	#10
yapalvinchua Registered User Join Date: Dec 2005 Posts: 1	do you know where to find here online some free video clip so i can watch free pro training, im from the philippines, thanks alvin

12-22-2005, 12:25 PM	#25
Tough Old Man Canine club CEO Join Date: Sep 2004 Location: baja calif, Mexico Posts: 6,933 Photos: 1	Looks like Britney Spears workout. How about putting a man's workout on this thread.