rockgazer69 wants muscles..&..needs advice

[Luke9583]

 

[Little Wing]

you me baby oil n an ass kickin right now mr.... canada.

 

[sara]

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.

cardio queen?

 

[Luke9583]

you me baby oil n an ass kickin right now mr.... canada.

 

[Burner02]

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?

Hiya RG!
Good luck!
Do u like this? This is a good, simple workout. (GG, DU)
U mentioned reps.
The 10 , 8, 6 scheme as mentioned...make sure you are near failure when u reach them.
(if u can do more than 10 reps...your weight is too light..adjust to heavier, and vice versa: if u can't do 10...drop weight so you can)
same with the concesutive sets.
If u want to adopt a whole bodyworkout, do it in a push / pull method:
ex:
1) chest
2) legs
3) back
4) delts
5) arms (bis / tris)
do a different angle on different day
Mon:
Bench press, squat, pull downs, mil press, BB curls / Tricep Pressdowns
Wed:
Incline bench, leg press, rows, lateral raise, DB curls / Close grip Bench Press
fri:
flyes, leg curl/leg extensions, hyper extions or good mornings, upright rows, preacher curls / dips

or vary up...u will be hitting different angles all three days.

 

[Little Wing]

thanks. no one has explained why the weight plates have 2 different numbers on them? i'm especially curious about the leg press one because i can push more but don't know if i should.

 

[Luke9583]

I have no idea what's up with your plates

 

[Little Wing]

might need to just check if the other number is metric. i heard something about stress load but

 

[Little Wing]

swam 40 minutes today. and food. bleh i don't usually have much of an apetite.not a diet it's just a natural thing for me. today i've had nothing... not hungry. i know that needs to change. i'm thinking though, if i eat after i work out my body might think i needed to do that to get food and decide i need muscle? makes sense to me. going to cook chicken now.

 

[Triple Threat]

thanks. no one has explained why the weight plates have 2 different numbers on them? i'm especially curious about the leg press one because i can push more but don't know if i should.

Is there a brand name on the equipment?
I once trained on equipment with two sets of numbers and it was explained to me that the numbers represented a minimum and maximum weight throughout the range of motion. Due to the cams and pulleys, the amount of resistance changed as the exercise was being performed.

While some of the numbers seem plausible, the "190-345" on the leg press seems to be too large a difference.

Nix the metric idea. 1 kilogram = 2.2 lb, and the ratios of the numbers are not consistent.

 

[Little Wing]

it's old universal equipment. i'll look it up later n post what i find but gotta get my butt there now....

 

[Spitfire]

Hey RG, does this mean we are going to get progress pictures or what?

 

[Little Wing]

Hey RG, does this mean we are going to get progress pictures or what?

of course but 1st i need to locate Luis Royo so he can paint them. it's the look i'm going for lots of ass n thigh.

 

[Little Wing]

Leg Press

190-345
10x1
215-390
10x1
240-435
10x1
265-480
10x1

i'll stick w the 265-480 one...

Leg Extension

20-30
10x1
8x1
6x1
did them right after the press

Butterfly Machine

17-37
15x1
10x1
8x1

Leg Curl

36-17
10x1
8x1
6x1

Shoulder Press

50-65
10x1
8x1
6x1

Pull Down
60
10x1
8x1
6x1

Cable Pushdown
40
10x1
8x1
6x1

Cable Curl
40
10x1
8x1
6x1

Cable Raises?
40
10x1
8x1
6x1

Bench Press

54-64
10x1
8x1
6x1

Squats
54-64
10x1
8x1
6x1
take 5
and repeat for
nice booty

Bent Knee Crunches
10x4

Arnold's Thingys
aka Leg Raises Knees Bent
10x4


i'm going to my friend paul's
to do free weights on cardio days
(every other day)
starting tomorrow
it's kinda weird to call a guy
n say "what do you have for
equipment?"

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

 

[Luke9583]

take 5
and repeat for
nice booty

 

[Little Wing]

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

missed this lol no. my writing changes with my moods. i should have been a doctor.

 

[Little Wing]

1/11


Leg Press
265-480
10x1
8x1
6x1

Leg Extension
30-40
10x1
8x1
6x1

Leg Curls
36-17
10x1
8x1
6x1

Squats
54-64
10x1
8x1
10x1
Take two
repeat

Shoulder Press
50-65
10x1
8x1
8x1

Bench Press
54-64
10x1
8x1
6x1

Pulldown
40
10x1
8x1
6x1

Pushdown
40
10x1
8x1
8x1

Cable Curls
40
10x1
8x1
6x1


Butterflys
17-37
15x1
12x1
10x1


Bent Knee Crunches
10x4

Arnold's Thingys
aka Leg Raises Knees Bent
10x4

(Bruce Willis): "Yippie-ki-yay, motherfucker ... let's do this" (me) (kinda ouch n why r my arms so shakey... )

 

[CowPimp]

Progress is coming along nicely. Keep at it, and make sure to post some updated pictures in the near future.

 

[Little Wing]

thanks and i'm looking forward to it.

 

[Luke9583]

pics pics pics

 

[RoCk79]

i agree, we haven't seen any updated pics of you in a while!!!!

 

[Little Wing]

well when i have something to show besides the "feminine look" ... no panties this time. i mean MORE clothes not less

 

[Luke9583]

Now you've got me all confused

 

[Luke9583]

... no panties this time.

i like the way you think

 

[Little Wing]

i like the way you think

lol i knew that'd backfire.

 

[RoCk79]

Girl you have a whole lot to show us, just show us and we will like all pics, clothes or non clothes. LOL But it would be great to see an updated photo!!!

 

[Little Wing]

1/13

10 min warm up on cycle

Squats
64-78
10x1
10x1
10x1

Leg Press
265-480
10x1
8x1
6x1

Leg Extension
30-40
10x1
8x1
6x1

Leg Curls
36-17
10x1
8x1
6x1

Shoulder Press
50-65
10x1
8x1
4x1

Bench Press
54-64
10x1
8x1
6x1

Pulldown
60
10x1
8x1
6x1

Pushdown
40
10x1
8x1
6x1

Cable Curls
40
10x1
8x1
6x1


Butterflys
17-37
10x1
8x1
6x1

and once again
Squats
64-78
10x1
10x1
10x1


Bent Knee Crunches
10x4

Arnold's Thingys
aka Leg Raises Knees Bent
10x4

10 min cool down on cycle

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

i used the "motherfucker" part of this near the end of some stuff... my gym was empty.

 

[naturaltan]

Girl you have a whole lot to show us, just show us and we will like all pics, clothes or non clothes. LOL But it would be great to see an updated photo!!!

I concur

 

[Little Wing]

1/15

Leg Press
265-400
10x1
8x1
6x1

Leg Extension
30-40
10x1
8x1
6x1

Leg Curls
36-17
10x1
8x1
6x1

Pulldown
60
10x1
8x1
6x1

Push Down
40
10x1
8x1
6x1

Shoulder Press
60
10x1
8x1
6x1

Squats
77-91
10x5

Butterfly
17-37
10x1
8x1
6x1

Cable Curls
40
10x1
8x1
6x1

Cable lift
40
10x1
8x1
6x1

 

[Du]

thanks. no one has explained why the weight plates have 2 different numbers on them? i'm especially curious about the leg press one because i can push more but don't know if i should.

Is there a setting that you can change? To change it from a the high number to the low number?