How do I develop a workout for myself?

Discussion in 'Fitness & Nutrition' started by radeon, Mar 29, 2010.

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  1. radeon

    radeon OT Supporter

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    Hey Guys

    After starting by changing my diet, I plan on going to the local Golds gym tonight and getting a membership. What I dont know is - how do I develop a workout for myself that will ultimately produce results? Im 6'4 roughly 270lbs i have a pretty long way to go, but I have to start somewhere if I want to make a change in my lifestyle.

    Is it worth it to see a personal trainer for a little while to get someone to help me get started?
     
  2. jokka

    jokka OT Supporter

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    do that for about 2 years...PROFIT ?



    Mon - Legs

    4 sets leg ext 10-15reps
    4 sets squat 6-10 reps
    3 sets leg press 10-12 reps
    4 sets leg curl 10-12reps
    3 set db stiff legged or walking lunges

    Tues - Chest
    4 sets incline db or barbell 8-12
    3 sets flat db or barbell 8-12
    3 sets db fly or machine 12-12 reps
    2 sets weighted dips

    WED OFF

    thur - back
    bodyweight pullups 4 sets upto 15
    bent over row barbell or db 4 sets 8-12
    front pulldown wide or narrow (switch it up) 3 sets 8-10
    cable row 3 sets 6-10
    behind the head(ya ya they're bad blah blah blah) 2 sets 15 reps Medium easy weight...just squeeze.

    fri - shoulders/arm
    3 sets db press or front military 8-10
    3 sets side laterals 10-12
    3 sets reaer lateral machine or db 10-12
    6 sets shrugs behind the back for 3 sets and too the front for 3

    tris
    3 sets 10-15 rope pushdown
    3 sets french curl bar or machine 6-10
    3 sets reversed push down (palms facing) 8-10

    bis
    3 sets barbell curl or cambered bar 8-12
    3 sets preacher machine or db/barbell 8-12
    2 sets hammer curl db or rope 10-15
    wrist curls 13-20 reps 2 sets
    Do abs mon-thur

    Do calves tue-fri

    Practice things like drop sets and giant sets on certain weeks as well. Say on bench you decided to do a 3-4 rep weight...well after you get 3-4 drop it in half and do another 12 right away...push yourself.

    DIET

    meal 1
    6 eggwhites 2 yolks
    3/4 cup oatmeal water or 1% milk
    one scoop whey protein
    meal2
    can of tuna
    1/2 cup rice
    light italian dressing(olive oil)
    meal 3
    6-8oz chicken
    5oz sweet potato
    1/2 cup green beans
    1 tbsp peanut butter
    meal 4
    1 can of tuna
    1/2 cup rice
    light italian (olive oil)
    train
    meal 5
    2 scoops whey, 1 gatorade
    meal 6
    6-8oz sirloin or steak
    large dinner salad with red wine vinegar/olive oil
    [​IMG] [​IMG]
     
  3. radeon

    radeon OT Supporter

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    ...but...but...i dont like tuna :(
     
  4. .::Rotten Apple::.

    .::Rotten Apple::. OT Supporter

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    ^^ fuck that's an awesome routine. we should get that shit stickied or something
     
  5. MaineSucks

    MaineSucks OT Supporter

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    read stickies.


    substitute chicken or turkey for tuna
     
  6. radeon

    radeon OT Supporter

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    At what point should I be doing cardio? isnt that important to fat burning?
     
  7. jokka

    jokka OT Supporter

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    but.. but... your muscles do ? :hs:
     
  8. energie

    energie I like to place an order.. the name? Situation the

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    I think alot of guys add on 15-20min cardio every other day or a seperate day for cardio. But watch your diet and you'll see the change in your body
     
  9. grimstone

    grimstone magic murda bag OT Supporter

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    i think someone needs to spend some time with the stickies
     
  10. radeon

    radeon OT Supporter

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    I started by cutting soda and candy out of my diet about a week ago. I also traded my morning bagel for a morning banana. Just eating less in general
     
  11. radeon

    radeon OT Supporter

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    I did, it just seems like a mashup of information to someone who doesnt know shit...
     
  12. Mungbean

    Mungbean New Member

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    Pretty solid routine up there ^^
     
  13. ErwinRommel

    ErwinRommel New Member

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    eat more, move more
     
  14. radeon

    radeon OT Supporter

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    Im somewhat active at work, i at least walk alot. Im a communications technician so I am walking all over premise and outside climbing poles and whatnot..
     
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