Bak2Modelling said:
At the moment I???m not weight training proper.. not routine going.
Legs
*Calf raises? Think that???s what its called??? I pulse it till I can???t take no more and alternate my feet so in one set I do inward, straight ahead then outwards then heavier same & heavier third same by this stage I feel like I cant walk lol
*leg curls I start with bout 10/15 reps then second set heavier 8 reps then heavier last set try to get 4/6 out
*Leg raises I start with two sets normally then last set pulse
*Lunges ??? I usually do these in karate now I have to start doing them at the gym???
Back
*up right row ??? 3 sets each set less reps but heavier
*used to have a machine at the old gym to pull ur upper body using ur back.. I have to find an alternative at this gym
*using a bar I raise it from my chest to behind my head then back to my chest then behind my head kept doing these till I can???t take it no more. Then heavier second and third set less reps kills you.
Arms Bi/Tri
*I grab onto the flat chair bend my legs and its like benching my body weight backwards
*Arm side raises ??? free weights heavier each set and less reps
*Arm straight raises ??? free weights heavier each set and less reps
*cable pull downs
*roll ball pull downs
Chest ??? all -??? 3 sets to the chest each set less reps but heavier
*lat pull down machine
*Free dumbbells incline press
*Bench Press
*Fly machine
*peck deck
every second day I usually do abs which I haven???t been doing..
abs.
*Rope pull downs ??? as many as I can get out
*Leg Hold ??? hold partners legs and lay flat then reach legs straight to them they thow legs down and I can???t let them tough the floor (hard to explain)
*Medicine ball sit ups with a partner
I do a mixture of abs depends what I feel like on the day and do as many as I can get out without crumbling
Anyway that???s roughly what I was doing but haven???t been doing.. slack slack slack!
Last night went kick boxing.. we had a hard session I have my caffine tablets before hand so I get a good work out without getting puffed.. lol I was still getting puffed this session lol was good got stuck into it and got gloves & soft mits now so I can train proper at home. Getting expensive tho but I sux at it so I have to have that one on one till get the hang of it.. lol
Yeah wedding is slowly coming tighter going tonight to see a photographer then going home to train with mark should be good ??? oh and wedding singer love it lol adam sandler is one of my favourite actors .. happy Gilmore is the bestest movie ever! Oh and anger management! When he knoxs the blind guy out with a ball.. I couldn???t stop laughing bout that all week ??? his new one spanglish was crap tho.
Hey!
Now...let's get u all fixed up on a proper training schedule!
What is your split? (What days are you doing this? ex: mon, wed and fri /mon, tues, thurs and fri)
Lets start with your
Legs.
You are doing things in reverse order. You want to use the biggest muscles first.
So, instead of doing what you have listed, try:
1)Squats or leg press or lunges
2)leg curls
3) leg extensions
4) calves
Back:
* upright rows are shoulder movements
1) Pull ups (if u cannot do pull ups, does your gym have a Gravitron machine? It is a weight assissted machine)
-or- pull downs (to the front. NEVER behind your neck)
**prefer pull ups
2) Bent over rows. (either dumb bell or bar bell)
3) hyper extensions or good morings or stiff legged dead lifts
Arms:
*I don't understand that 1st exercise...but, doesn't sound like an arm exercise
*the rest here are shoulder exercises.
So...
Biceps:
1) barbell or dumb bell curls
2) Preacher curls
3) concentration curls
4) cable burls
Triceps:
1) Dips
2) skull crushers
3) Tricep extensions
3) Close grip bench press
Chest:
1) bench press: dumbell or bar bell
2) Incline, same
3) decline, same
4) Flyes / pec dec (same basic exercise: one db, the other: machine)
What is going to be your split? Whole body, three days per week?
Let's say you want to do this:
here's an example of what a decent, whole body workout may look like:
Chest:
bench Press: 5 sets: (2 warm up sets, 3 working sets)
flyes: 3 sets
Legs:
Squats: 3 sets
leg extension 3 sets
Shoulders:
Military Press: 3 sets
Lateral raises: 3 sets
Back:
Pull Ups: 3 sets
Rows: 3 sets
Arms:
BB Curls: 2 sets
Dips: 2 sets
**just a very basic idea for a workout. On wed use a different exercise and the same for Friday.
**I'd say 5 sets the 1st exercise...to get warmed up and ready...after that 1st set, your body should be good to go...and be better if u did 5 minutes of easy cardio to get things loosened up.
Rep Range:
*high reps: 12 - 15
* med reps: 8 - 10
* low reps: 4 - 6
primarily, you should hit all 3 rep ranges to recruit all muscle fibers.
Pick a weight that you will 'fail' (cannot safely lift) in those ranges.
The split I am using right now is:
Legs, back and bis on monday and thursday
Chest, shoulders and triceps on tuesday and friday
wednesday off
Monday and tuesday are heavy days. (reps in the 4 - 6 rep range)
thursday and friday are medium (8 - 10 reps)
next month, I am switing to a push / legs / pull (mon / wed / fri) schedule.
If u want help getting a workout designed for you, you know we are here to help.
and....stop slacking! You have a goal date. To look as hot as possible in your wedding gown...so, lets go!
WAY back in 1997..when I got out of the military...I went to a friend's kick boxing class.
I was living in New Jersey...which is at sea level. I moved home to Colorado...which is 7 thousand feet above sea level...harder to breathe...get winded a LOT faster, till you get acclimated to it.
So..even though I was still in good shape...I was DYING in this class...45 minutes of interval jump roping...(now...this is gonna sound sexist...but it worked and got me thru the class) I looked over, praying for death..and saw a couple girls going at it...w/out any problems...told myself then and there..wasn't gona let mey girl out perform me...after all...I am a MAN! I am young and in GREAT SHAPE! (wheeze)
I made it...barely...but..couldn't walk for nearly 3 days after though!
haven't seen spanglish....am waiting for Remote to come out. Have u seen any previews for it? Looks hilarious. Might be going to see X-Men III this weekend!
hope the above helps a little.....
Will be starting my 'cycle II' on Monday. (push / legs / pull) (this will give me two days per week for cardio...which I HATE doing)