Andrew Posted November 30, 2012 Author Posted November 30, 2012 (edited) 11-30-12 Shoulder Press 70 x 12 75 x 8 75 x 8 Arm Curl 45 x 10 45 x 10 45 x 8 Seated Row 110 x 10 110 x 10 110 x 10 Seated Pushdown 105 x 10 105 x 8 105 x 8 Lat Pulldown 110 x 10 110 x 10 110 x 10 Dumbbell Flys 25 x 10 25 x 6 25 x 6 30 minutes elliptical, 323 cal didnt have breakfast woke up at 12pm lol lunch: salad w/ chicken basalmic vinegar dinner: 5oz tuna on whole wheat, 70g protein shake after i come back from gym Edited December 1, 2012 by Foe Andrew
Dog Posted December 1, 2012 Posted December 1, 2012 11-30-12 Shoulder Press 70 x 12 75 x 8 75 x 8 Arm Curl 45 x 10 45 x 10 45 x 8 Seated Row 110 x 10 110 x 10 110 x 10 Seated Pushdown 105 x 10 105 x 8 105 x 8 Lat Pulldown 110 x 10 110 x 10 110 x 10 Dumbbell Flys 25 x 10 25 x 6 25 x 6 30 minutes elliptical, 323 cal didnt have breakfast woke up at 12pm lol lunch: salad w/ chicken basalmic vinegar dinner: 5oz tuna on whole wheat, 70g protein shake after i come back from gym Shoulders Biceps Back Triceps Back Chest In one day. What in the blue hell are you doing son? sort your shit out.
DeltaPapa Posted December 1, 2012 Posted December 1, 2012 Was thinking wow till i remmebered thats in lbs lol
Reevesy Posted December 1, 2012 Posted December 1, 2012 need some help hit me up in pm. ive lost about 60 pounds myself.
Andrew Posted December 1, 2012 Author Posted December 1, 2012 need some help hit me up in pm. ive lost about 60 pounds myself. askin tris mostly but ill come to you also thanks man
Reevesy Posted December 2, 2012 Posted December 2, 2012 need some help hit me up in pm. ive lost about 60 pounds myself. askin tris mostly but ill come to you also thanks man ok coolidge, to be honest i didnt expect u to be so heavy lol i thought you were a skinny nerd, but you're heavier than me :p
Reevesy Posted December 3, 2012 Posted December 3, 2012 getting big lol u spammin or what? he's losing weight.
Andrew Posted December 3, 2012 Author Posted December 3, 2012 (edited) 12-3-12 Bicep Curl 50 x 10 50 x 10 50 x 10 Seated Pushdown 110 x 10 110 x 10 110 x 8 Dumbbell Flys 20 x 12 20 x 10 20 x 10 Dumbbell Triceps Extension 20 x 8 20 x 8 20 x 8 1 hour on elliptical (611 calories) Edited December 4, 2012 by Foe Andrew
Tris Posted December 4, 2012 Posted December 4, 2012 Good to see you're getting into it, however a few things: Establish a proper routine that gives you adaquete rest for muscle groups. Generally 3 days rest for a muscle group is a good idea. Right now I'm personally doing Chest/Shoulders/Triceps , Back , Legs/Abs, Chest/Shoulders/Triceps followed by two days of rest. However I'd recommend reviewing some programmes on bodybuilding.com and going with one of those instead. Common good split to start off with would be Chest/Triceps, Back/Biceps, Legs/Abs, Shoulders; 4 day split with 3 rest days in between each workout. This doesn't work for me but it could for you. Work on performing a split that firstly starts off with compound exercises and then leads to isolation exercises. Starting with an arm exercise and then moving onto a back or chest exercise doesn't do you any good. Your arms act as assistors when doing such exercises as flyes, presses, pushes etc and therefore will fatigue faster when you're trying to hit the major muscle group such as chest. Assistors usually fatigue before the major muscle group does, i.e. when you bench press it's usually your arms that give in to failure before your chest. Be more consistant with eating patterns and know your macros. It's all good to eat 'healthy' but if you don't know how your macronutrients then you're not at your full potential in the gym. Having a sufficient amount of carbs and fats is just as important to having a high protein intake. I really would read Layne Norton's cutting guide on simply shredded, it gives great detail on the overall cutting process. Just google Layne norton cutting guide and it will be the first link. 1
Andrew Posted December 4, 2012 Author Posted December 4, 2012 (edited) 12-4-12 Lat Pulldown 90 x 10 90 x 10 90 x 10 Seated Row 110 x 10 110 x 10 110 x 10 Chinups 3/10 Elliptical 30 mins (300 calories) Edited December 4, 2012 by Foe Andrew
Andrew Posted December 6, 2012 Author Posted December 6, 2012 11-5-12 Leg Press 170 x 10 170 x 10 170 x 10 Leg Extension 110 x 10 110 x 10 110 x 10 Squats 45 x 10 45 x 10 45 x 10 Inner/Outer Thigh 110 x 10 110 x 10 110 x 10 30 minutes elliptical (307 calories)
Veta Posted December 6, 2012 Posted December 6, 2012 Good job Andrew, you're bound to make mistakes when you start something new. Congrats on keeping it up so far, i wish i could stay dedicated like you are.
Andrew Posted December 6, 2012 Author Posted December 6, 2012 Good job Andrew, you're bound to make mistakes when you start something new. Congrats on keeping it up so far, i wish i could stay dedicated like you are. thanks man :]
Dog Posted December 6, 2012 Posted December 6, 2012 Please listen to people's advice and get some better exercises -.- otherwise you're wasting your own time. 2 back exercises not including chinups :S that's not enough lol. Also if you're doing exactly 10 reps for every set, you aren't going to failure, or you're resting for 5 minutes between each set, which at the volume you're training at, is rubbish.. the last rep should be a struggle, and if you're using dumbbells, the last rep should not be doable.
Andrew Posted December 6, 2012 Author Posted December 6, 2012 11-6-12 30 minute elliptical (320 calories) Ab Crunches 110 x 12 115 x 10 115 x 8 Sit ups 3/10 Leg lifts 3/5 5 minute cool-down (25 calories)
Andrew Posted December 7, 2012 Author Posted December 7, 2012 11-7-12 Bicep Curl 50 x 12 50 x 10 50 x 6 Seated Pushdown 110 x 10 110 x 8 110 x 6 Incline Bench 25 x 10 25 x 8 25 x 7 Chest Press 100 x 8 100 x 8 100 x 6 Cardio 30 minutes (270 calories)
Veta Posted December 7, 2012 Posted December 7, 2012 ffs stop using machine so much. i dont understand the difficulty of each workout
Reevesy Posted December 7, 2012 Posted December 7, 2012 dude what the fk are u doing? biceps triceps chest? you're doing gay exercises before compounds.
Andrew Posted December 7, 2012 Author Posted December 7, 2012 ffs stop using machine so much. i dont understand the difficulty of each workout gonna start doing freeweights more if thats what you're referring too lol also gotta split up my workout more doing too much shit on one day
Veta Posted December 8, 2012 Posted December 8, 2012 ffs stop using machine so much. i dont understand the difficulty of each workout gonna start doing freeweights more if thats what you're referring too lol also gotta split up my workout more doing too much shit on one day free weights good
Andrew Posted December 9, 2012 Author Posted December 9, 2012 didnt lift but did 30 minute cardio today, was kinda bored felt like doing something productive
Veta Posted December 9, 2012 Posted December 9, 2012 didnt lift but did 30 minute cardio today, was kinda bored felt like doing something productive masturbate
Tris Posted December 10, 2012 Posted December 10, 2012 Come on bro, get on a free weight routine with a good split. :)
Andrew Posted December 11, 2012 Author Posted December 11, 2012 (edited) 12-10-12 Incline bench press 25 x 12 30 x 10 30 x 8 Lying fly 30 x 10 30 x 10 30 x 8 Two-arms triceps extension 25 x 10 25 x 8 25 x 6 Triceps kickback 15lb 2 x 10 each hand Seated pushdown 110lb 3 x 10 30 minute cardio (300 cal) Edited December 11, 2012 by Foe Andrew
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