Workouts...

Discussion in 'Fitness & Nutrition' started by Qckrun, Sep 6, 2007.

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  1. Qckrun

    Qckrun New Member

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    Its been 3 years since I graduated high school and was lifting pretty often then, in weight training class. Max then was 285 on bench, and 325 squats. I was just strong not really tone or anything. Well since graduation I've put on alot of weight and lost alot of my muscle strength. I also recently broke my ankle so I would like to get into the gym and workout.

    My only problem is I have totally forgot a good workout regime. I forget what is good to do on what days and what not. Does anyone know of a good work out regime that will help me build my strength back up and lose weight at the same time.

    Quick note... I went to the gym this morning lifted a little bit and it was said. I could barely lift 125lbs 15 times after 3 sets. I guess its not bad for not lifting in 3 years, and I know the weight will go up with time, I just need a fluid routine.
     
  2. Uglybob69

    Uglybob69 I miss beer.

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    The sticky "so you want to be a bodybuilder, faggot?" at the top of the forum is a good one. I've been using it for like 8 months with decent strength gains and my body is definatley prettier.
     
  3. Uglybob69

    Uglybob69 I miss beer.

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    BTW, it's going to be hard to build strength and lose fat at the same time. Some here will tell you it isn't possible unless you're a teenager with amazing test levels though.
     
  4. Qckrun

    Qckrun New Member

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    LOL i guess I missed that lol.
     
  5. Uglybob69

    Uglybob69 I miss beer.

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    Adjust the volume to your level and same with the diet...this is just a base starter. Worked for me a few hundred others. I dont care if you disagree keep it to yourself, for others if you have questions...feel free to ask. I never bother to do this anymore so i though it would be a good start for some. Being a bodybuilder isnt easy and it sucks. If you think this is alot...exits that way.:wavey: This isnt set in stone, all sorts of variations of exercises and foods can be used. This is just what i liked and still do

    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
     
  6. Uglybob69

    Uglybob69 I miss beer.

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    Follow that with good nutrition and intensity and I promise you you'll see good results
     
  7. Qckrun

    Qckrun New Member

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    Thanks bro
     
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