rockgazer69 wants muscles..&..needs advice

[Little Wing]

i told Luke i'd start a journal...

this is what i did today my neck is stiff so i skipped some stuff. i usually don't keep track n usually nothing hurts. well since new yrs i decided to try on a little muscle. now everything hurts kinda bad kinda good n i can't keep my hands off it. we have old universal equipment. the two numbers are confusing. there are little weight plates w numbers on both sides...





n the things arnold was doing for his abs raising his legs up while on the bench 3x25

takes me about an hour not quite. no good free weights there I'll buy some...

so laugh cry kick sand in my face lol. i am not hungry don't want to eat but cooked chicken. i'll try to eat more and quit coffee. tomorrow treadmill exercice bike n pool.

 

[Little Wing]

i'll make some charts

 

[Little Wing]

190-345 when the leg press is set on this how much weight is that? i can do heavier but am afraid of getting hurt.

 

[sara]

Good luck

 

[Du]

Ya, good luck. Ill be checkin ya out.

 

[Little Wing]

Leg Press
190-345
10 x 1
8x1
few minutes later... (i wander all over sorry tyler was there)
later plate that says
165-300
10x1
8x1

Squats

plate that says 43-51
10x1
8x1
6x1

thing you sit on n pull down a bar?tag missing
60lbs
10x1
8x1

Shoulder Press tag on it says what it is.
50-65
10x1
40-55
10x1


seated butterfly thingy
17-37
10x1
8x1
14-29
20x1
15x1
12x1


Leg Extension
30-45 plate
10x1
20-30 plate
10x1

Leg Curl
36-17 these are the settings
9x1
8x1

Bench Press
50-65 plate
10x1
8x1

Low Pulley
30lbs
underhand
10x1
over
10x1


i think that's all this freaking card is messy...

oh yeah
n the things arnold was doing for his abs raising his legs up while on the bench 3x25
i may have cheated. it was hurting my bones so i arched my back so i'd be on ass not bone.

 

[Little Wing]

Good luck

thanks but no prob i am very stubborn and competitive. just tell me what to do n i'll do that n then some... i've heard a couple things on the forum ..... hmmmm "cardio queen" n "i don't go for that feminine look" plus i'm going to vegas this year... thanks sara.

 

[Du]

Quite the varied workout there... a generic upper body workout?

"thing you sit on n pull down a bar?" is more commonly referred to as a "lat pulldown" or even just "pulldown". But hey, "thing you sit on and pull down a bar" has a nice ring to it.

Well, now you have a benchmark against which you can compare all your future lifts.... good luck and lift heavy.

 

[Little Wing]

thanks i was hoping people would tell me what these things are n how much weight i should aim for.
i think the bench press 75-100 one is broke. it was froze right there...

 

[Du]

How many workouts did you do?

 

[Little Wing]

just all this from like 7:25 to about 8:00 . 1 workout... not enough? i go every day but never used to strain myself. toner . want some muscles now.

 

[Du]

just all this from like 7:25 to about 8:00 . 1 workout... not enough? i go every day but never used to strain myself. toner . want some muscles now.

All these different lifts in one workout? IMO, you should make a set plan and stick to it. Toning has nothing to do with lots of lifts, it is a function of low fat plus large muscles. Lift heavy and eat a lot of the right foods, youll get there.

What kind of time do you have for the gym? Do you want to lift 3x a week, 2x, etc?

 

[Little Wing]

every other day n i could use some help making a plan....

 

[Du]

every other day n i could use some help making a plan....

EOD = appx 3 days.

How about this one? It worked real well for me for a long time:

Mon: Chest/Bis/Forearms
Wed: Back/Tris/Traps
Fri: Quads/Hams/Delts

This one is good, IMO, because after legs, you have 2 days off instead of just one. If this look OK to you, we can get more specific after.

 

[Little Wing]

why not do everything in 1 day? i have the time... but i'm listening

 

[Du]

why not do everything in 1 day? i have the time... but i'm listening

Well, youre a beginner. Fullbody workouts, most successfully utilitzed in HIT workouts, are a pretty advanced bodybuilding/powerbuilding technique.

Im thinking something like this:

Mon:
Flat bench: 1x10, 1x8, 1x6
Incline bench: ame reps
Dumbell flye: same reps
Dumbell curl: same reps
Forearm curl: 2x20
Weighted crunches: 2x15

Wed:
Pulldowns: 1x10, 1x8, 1x6
Bent-over row: same reps
Good-mornings (light weight): 2x20
Cable Pushdowns: 1x10, 1x8, 1x6
Tricep extensions: same reps
Shrugs: same reps

Fri:
Squats: 1x10, 1x8, 1x6
Leg Extensions: same reps
Leg Curls: Same reps
Calf raises: same reps
DB Military press: same reps
DB shoulder flyes: same reps

Before each workout, Id recommend about ten minutes on the bike to warm up. Post workout, Id recommend a good 5 min to stretch.

This is a pretty simple workout, all laid out for ya. What do you think?

 

[Little Wing]

cool thanks n just aim for the most weight i can manage? i swim after i workout for at least 10 to 15 minutes. but will add the bike before. but i don't promise not to do more than a days worth in a day....

 

[CowPimp]

Well, youre a beginner. Fullbody workouts, most successfully utilitzed in HIT workouts, are a pretty advanced bodybuilding/powerbuilding technique.

Nonsense. What's wrong with full body routines for a beginner? I often recommend them to beginners.

 

[PreMier]

Nonsense. What's wrong with full body routines for a beginner? I often recommend them to beginners.

I concur.

 

[Rocco32]

Well, I'm not entering this debate Just coming in to wish you luck RG and if I can help any just let me know.

 

[Little Wing]

cool thanks n just aim for the most weight i can manage? i swim after i workout for at least 10 to 15 minutes. but will add the bike before. but i don't promise not to do more than a days worth in a day....

sorry skipped a key word here. i really like the idea of a whole body work out every other day. my gym is always empty or 1 or 2 other people at the most. quiet, you can bring your own tunes and is open late so....

 

[Little Wing]

Thanks everyone n I probably will start off doing as much as i can in a day. n sometimes my days are like 50 hours long so..... i think the whole body one suits my personality....

(Bruce Willis): "Yippie-ki-yay, motherfucker ... let's do this" (me)

 

[gwcaton]

I can't beleive there are over 20 posts in here and none of them are Lukes ! LOL

Good luck ! Looks like you have plenty of qualified people inhere to guide you along .

 

[Little Wing]

i know, thank you. and where is Luke?

 

[Stu]

nice logs!, if only i could read egyptian hieroglyphics j/k

 

[Little Wing]

well when i realized i had no chance of keeping track my 7 yr old found me something to write on. i thought it was funny when i went to rewrite it so i just posted it. admit it, it's cute.

 

[Stu]

did you get your 7 seven yr old to write it as well

 

[Luke9583]

(Bruce Willis): "Yippie-ki-yay, motherfucker ... let's do this" (me)

That's the spirit

Die Hard is my favorite christmas movie.

 

[Little Wing]

i love that. kinda sore though where can i get a good massage?

 

[Luke9583]

i love that. kinda sore though where can i get a good massage?

I know this one place in canada