Pages: 1 … 19 20 21 22 23 … 275

 

2010-02-01 06:33:48
m3thod
All kiiiiiiiiinds of gainz
+2,197|6928|UK

Zimmer wrote:

SonderKommando wrote:

Jebus wrote:

Oh I see, I always though that doing several exercises that targeted the same muscle were quite useless after a while, because you can only 'gain' so much
Overtraining is a real problem.  But you need to be doing more for your chest than just benchpress.
That really only applies to serious serious workouts + taking a strict diet. You can't overtrain on things like your abs, but you can overtrain on your biceps and legs. It's hard to get a balance right sometimes due to the fact that many people enjoy one particular muscle to workout, and focus on that for a long time and ignore the rest; which leads to weight lost and damaged muscles.
You can overtrain your abs same with any muscle.  See Kurt Angle or Hulk Hogan (lol wrestlers)....developed abs but beer belly look.
Blackbelts are just whitebelts who have never quit.
2010-02-01 06:48:43
>rush.Durex
Banned
+38|5462
Diet & Workout starting Febuary 1st 2010

Diet:

Code:

Diet:

Breakfast:
Porridge with honey
500ML water
2 pieces of fruit
1 scoop whey protein

Lunch:
2 sandwiches/1 roll with 2 salads, 1 meat and butter/mayo (preferably brown bread)
1000ML water
2 pieces of fruit
1.5 scoops whey protein

Dinner:
Healthy option with lean meat and vegetables
500ML water
1 piece of fruit
1.5 scoops whey protein

Avoid:
Fried food
Chocolate
Crisps
Chips
Battered food
Chinese/Indian
Over 4 cans of beer/weekend night
Pizza
Very fatty meats
Over 2 cups of tea/day
Workout:

Code:

Workout #1 (Monday & Friday) - Chest & abs, 100 minutes

Warmup - 30M
Stretch
Medium/High intensity jog
Punchbag - 5 X 2M high intensity rounds

Workout - 60M
Press-ups - 2 X 30
Crunches - 10 ab exercises, 10 reps/exercise
Press-ups - 2 X 20
The Plank - 3 X 1 minute (left, centre, right)
Dumbbell bench-press - 4 sets of 10 reps @ 24KG
Dumbbell flyes - 2 sets of 15 reps @ 16KG
Sit-ups - 2 X 30 on bench
Declined dumbbell bench-press - 2 sets of 10 reps @ 20KG
Declined dumbbell flyes - 2 sets of 10 reps @ 14KG
Crunches - 10 ab exercises, 10 reps/exercise
Declined Press-ups - 2 X 20
Incline ball press-ups - 2 X 20

Warmdown - 10M
Stretch 
Skipping 
________________________________________________________________________________________________________

Workout #2 (Wednesday & Sunday) - Arms, shoulders & abs, 100 minutes

Warmup - 30M
Stretch
Medium/High intensity  jog 
Punchbag - 5 X 2M high intensity rounds

Workout - 60M
Dumbbell curls - 2 sets of 20reps @ 14KG
Crunches - 10 ab exercises, 10 reps/exercise
Dumbbell curls - 2 sets of 20reps @ 14KG
The Plank - 3 X 1 minute (left, centre, right)
Standing shoulder presses - 4 sets of 10 reps @ 14KG
Frontal/lateral raises - 4 sets of 10 reps @ 8KG
Crunches - 10 ab exercises, 10 reps/exercise
Hammer-Curls - 2 sets of 20 reps @ 14KG
Tricep-dips - 2 sets of 25 reps
Hammer-curls - 2 sets of 20 reps @ 14KG
Overhead triceps extensions - 2 sets of 15 reps @ 25KG
Crunches - 10 ab exercises, 10 reps/exercise

Warmdown - 10M
Stretch 
Skipping
________________________________________________________________________________________________________

Workout #3 (Tuesday & Sunday) - Legs & back

Workout - 40M
Barbell- rows - 2 sets of 20 @ 30KG
Squats - 2 sets of 20 @ 20KG
Single arm rows - 2 sets of 10 @ 25KG
One legged toe raise - 2 sets of 20 @ 25KG
Barbell dead-lift - 2 sets of 5 @ MAX
Lunges - 4 sets of 20 @ 20KG
Lying back presses - 2 sets of 25
Barbell calf raises - 4 sets of 10 @ 30KG
Pull-ups - 4 sets of MAX
The weight/reps applied to each exercise will change as I progress

LEZDOIT!!!

Last edited by >rush.Durex (2010-02-01 06:49:47)

2010-02-01 08:17:36
Zimmer
Un Moderador
+1,688|7013|Scotland

You're doing too many reps and not enough sets. 2x20 is the dumbest workout I've seen. It should be 3x10 or 12 and you should be struggling with your final few. 20 reps just tires out the muscle. You're either doing the lifting wrong, which wouldn't be surprising after watching your videos, or this whole workout is a joke.  I find it hard to believe you manage this after watching your workouts.
2010-02-01 08:21:38
baggs
Member
+732|6461
Oisin, i conclude you have been severely ill informed somewhere along the way of your fitness regime.

I also feel it pointless to try and guide you in the right direction.
2010-02-01 08:58:24
Cybargs
Moderated
+2,285|6973

baggs wrote:

Oisin, i conclude you have been severely ill informed somewhere along the way of your fitness regime.

I also feel it pointless to try and guide you in the right direction.
He couldn't even guide his dick at his gf and it went with another woman lel.

Don't ban pl0x
https://cache.www.gametracker.com/server_info/203.46.105.23:21300/b_350_20_692108_381007_FFFFFF_000000.png
2010-02-01 09:37:30
>rush.Durex
Banned
+38|5462
The Monday workout took me 2 hours in total. All my muscles are shaking haha

I don't think it's too bad. But if you guys where willing to shed some light?

I mean, whats wrong with 4 sets of 10 Dummbell benchpress?
2 sets of 15 flyes

etc etc

Please help me now before I get into a routine of a similar workout please.
2010-02-01 09:39:59
>rush.Durex
Banned
+38|5462

>rush.Durex wrote:

The Monday workout took me 2 hours in total. All my muscles are shaking haha

I don't think it's too bad. But if you guys where willing to shed some light?

I mean, whats wrong with 4 sets of 10 Dummbell benchpress?
2 sets of 15 flyes

etc etc

Please help me now before I get into a routine of a similar workout please.
Also Zimmer most of the 2 X 20 ones are Curls n shit. So it's really like 10 in each arm as in...

1 right arm
2 left arm
3 right arm
4 left arm
...
...
20 left arm

with the exception of pressups, because doing sets of 10 would just be silly.
2010-02-01 09:47:56
Zimmer
Un Moderador
+1,688|7013|Scotland

Then you don't say that. You say 2x10 dumbbell curls. We know what you mean. You aren't doing 20 on each arm, that isn't how it works.

I've tried to shed some light. You should be doing 3 sets of 10 each arm, and if you can't hit 10 with 14 then 8, and if you can't hit 8 with 14, then decrease the weight.

You should be doing this, exactly this way:
20 total - 10 left 10 right
Rest
20 total - 10 left 10 right
Rest
20 total - 10 left 10 right
Rest

Rest 1 minute

14 total - 7 left 7 right
Rest
10 total - 5 left 5 right

If you CANNOT manage that with your current weight, then you have to go down a notch. You aren't going to improve with your current regime.

Also, 2 hours is just the dumbest thing I've ever heard. You shouldn't be doing over 1h15 minutes, and that's too much already. You want to permanently damage your muscles before you hit 20? That's fine by me, because you're going the right way. You're overtraining, and you're going to ruin your body. Fact.
2010-02-01 09:50:16
.Sup
be nice
+2,646|6710|The Twilight Zone

Zimmer wrote:

You're doing too many reps and not enough sets. 2x20 is the dumbest workout I've seen. It should be 3x10 or 12 and you should be struggling with your final few. 20 reps just tires out the muscle. You're either doing the lifting wrong, which wouldn't be surprising after watching your videos, or this whole workout is a joke.  I find it hard to believe you manage this after watching your workouts.
basically what you're trying to say Zimm is - ur doin it rong
https://www.shrani.si/f/3H/7h/45GTw71U/untitled-1.png
2010-02-01 09:51:06
Jebus
Looking for my Scooper
+218|6021|Belgium
Wow Zimmer, so that's over 75 curls on one arm? Or am I reading this completly wrong
2010-02-01 09:55:09
Ultrafunkula
Hector: Ding, ding, ding, ding...
+1,975|6730|6 6 4 oh, I forget

https://img707.imageshack.us/img707/4673/dogasscarpet.gif
2010-02-01 09:56:25
Zimmer
Un Moderador
+1,688|7013|Scotland

Jebus wrote:

Wow Zimmer, so that's over 75 curls on one arm? Or am I reading this completly wrong
Woopsy, totally lost track there.
2010-02-01 09:57:59
SonderKommando
Eat, Lift, Grow, Repeat....
+564|6916|The darkside of Denver

Ultrafunkula wrote:

http://img707.imageshack.us/img707/4673 … carpet.gif
lol, this is hilarious.
2010-02-01 10:00:28
Jebus
Looking for my Scooper
+218|6021|Belgium

Zimmer wrote:

Jebus wrote:

Wow Zimmer, so that's over 75 curls on one arm? Or am I reading this completly wrong
Woopsy, totally lost track there.
Ah okay, I get it now.

I used to do 4 sets of 10 controlled curls (on each arm), and that would be it. I'll give yours a go. And this is alternating the arm every curl, right?
2010-02-01 10:00:43
Zimmer
Un Moderador
+1,688|7013|Scotland

Jebus wrote:

Wow Zimmer, so that's over 75 curls on one arm? Or am I reading this completly wrong
I got carried away, fixed.

You can start off with 3 sets, and then gradually build it up to 4-5. That will give you the best workout.

Also, Irish, for an abs workout, you need to vary your exercises, not hit 100 crunches and that shit. That's bollocks.

A controlled 8 minute abs workout repeated both at the start and end of your workout is sufficient. With maybe 10-15 reps on each exercise.
2010-02-01 10:01:35
Zimmer
Un Moderador
+1,688|7013|Scotland

Jebus wrote:

Zimmer wrote:

Jebus wrote:

Wow Zimmer, so that's over 75 curls on one arm? Or am I reading this completly wrong
Woopsy, totally lost track there.
Ah okay, I get it now.

I used to do 4 sets of 10 controlled curls (on each arm), and that would be it. I'll give yours a go. And this is alternating the arm every curl, right?
Yes. The burn should be there at all times. It's much better to alternate. Either that, or EZ curl bar.
2010-02-01 11:27:08
>rush.Durex
Banned
+38|5462
I'm gonna be an arrogant prick and just keep going the way I am

Like, for example... There's not gonna be a major change in outcome from:

ZimZam<3 wrote:

20 total - 10 left 10 right
Rest
20 total - 10 left 10 right
Rest
20 total - 10 left 10 right
Rest

Rest 1 minute

14 total - 7 left 7 right
Rest
10 total - 5 left 5 right
Too:

Some Sexy Bastard wrote:

Dumbbell curls - 2 sets of 20reps @ 14KG
NON BICEP RELATED EXERCISE
Dumbbell curls - 2 sets of 20reps @ 14KG
NON BICEP RELATED EXERCISE
NON BICEP RELATED EXERCISE
NON BICEP RELATED EXERCISE
NON BICEP RELATED EXERCISE
Hammer-Curls - 2 sets of 20 reps @ 14KG
NON BICEP RELATED EXERCISE
Hammer-curls - 2 sets of 20 reps @ 14KG
At the end of the day I'm achieving almost the same amount of curls as your program.

Last edited by >rush.Durex (2010-02-01 11:27:47)

2010-02-01 11:29:14
Jebus
Looking for my Scooper
+218|6021|Belgium
Well, I can curl once in the morning.. and once 15 minutes later.. and then before going to bed... and


I think that's the point you should be getting
2010-02-01 11:35:01
>rush.Durex
Banned
+38|5462

Jebus wrote:

Well, I can curl once in the morning.. and once 15 minutes later.. and then before going to bed... and


I think that's the point you should be getting
Regardless of how they are spaced out I should move forward and improve. Completely exhausting one muscle before moving onto the next is foolish IMO as other exercises do will use that muscle in one way or another, which gives you a handicap when it comes to the next exercise.

For example:

You do Zimmers bicep workout outlined above: Your biceps are fucked, at like 40% of optimum strength. Then you go onto the next muscle, say for example, your back or w/e. A lot of the exercises will use your biceps, directly or indirectly when your exercising your back or w/e muscle/muscle group. And if your biceps are fucked, you're not gonna perform that exercise the best you can. And so on and so on like dominoes, performing the next exercise worse and worse and the end of the day, you've achieved an awesome bicep workout but all following exercises were not performed as good as you could.

But maybe I'm just plain and outright wrong.

Last edited by >rush.Durex (2010-02-01 11:38:10)

2010-02-01 12:02:50
SonderKommando
Eat, Lift, Grow, Repeat....
+564|6916|The darkside of Denver

>rush.Durex wrote:

Jebus wrote:

Well, I can curl once in the morning.. and once 15 minutes later.. and then before going to bed... and


I think that's the point you should be getting
Regardless of how they are spaced out I should move forward and improve. Completely exhausting one muscle before moving onto the next is foolish IMO as other exercises do will use that muscle in one way or another, which gives you a handicap when it comes to the next exercise.

For example:

You do Zimmers bicep workout outlined above: Your biceps are fucked, at like 40% of optimum strength. Then you go onto the next muscle, say for example, your back or w/e. A lot of the exercises will use your biceps, directly or indirectly when your exercising your back or w/e muscle/muscle group. And if your biceps are fucked, you're not gonna perform that exercise the best you can. And so on and so on like dominoes, performing the next exercise worse and worse and the end of the day, you've achieved an awesome bicep workout but all following exercises were not performed as good as you could.

But maybe I'm just plain and outright wrong.
This is why I have dedicated days for all muscle groups.

Monday: Off
Tuesday: Legs
Wednesday: Chest
Thursday: Arms
Friday: Off
Saturday:  Back
Sunday: Shoulders
2010-02-01 12:04:37
>rush.Durex
Banned
+38|5462
Yeah man, but surely after doing pure arms for ~25 minutes you're fucked?
2010-02-01 12:15:44
Zimmer
Un Moderador
+1,688|7013|Scotland

>rush.Durex wrote:

Yeah man, but surely after doing pure arms for ~25 minutes you're fucked?
No. Not if you teach yourself to do them properly and spend a certain amount of time recovering after each exercise.

It is because you actually haven't been doing any exercise properly yet (too quickly, not controlled, too heavy weights, too light weights - judging from your video and your workout plans) that you don't understand how resilient your muscles get. If you do an exercise properly and in a controlled manner, you can push yourself to limits you didn't know existed. Doing quick workouts of every muscle group in one day is just not going to help you at all. There are certain muscle groups I like to do every day, but every other group should be alternated.

Biceps and abs are two of the muscle groups I do nearly every day (can't use my biceps atm due to a Hyperextension of the palmaris longus) and then I alternate with legs, chest, shoulders and triceps. The muscle groups that deteriorate the quickest are both your abs and biceps, whilst your legs and chest are the ones that remain the same for the longest period of time.

25 minutes on a certain group of muscles is a good time to spend on it. Taking into account that nothing should be rushed and everything is controlled. That adds a lot to the time taken for exercises. You have to start doing it controlled to realise how long it actually takes you to do a certain exercise, Irish. It's not about how many reps you can fit in or how many muscle groups you can do.
2010-02-01 12:21:20
SonderKommando
Eat, Lift, Grow, Repeat....
+564|6916|The darkside of Denver

Zimmer wrote:

>rush.Durex wrote:

Yeah man, but surely after doing pure arms for ~25 minutes you're fucked?
No. Not if you teach yourself to do them properly and spend a certain amount of time recovering after each exercise.

It is because you actually haven't been doing any exercise properly yet (too quickly, not controlled, too heavy weights, too light weights - judging from your video and your workout plans) that you don't understand how resilient your muscles get. If you do an exercise properly and in a controlled manner, you can push yourself to limits you didn't know existed. Doing quick workouts of every muscle group in one day is just not going to help you at all. There are certain muscle groups I like to do every day, but every other group should be alternated.

Biceps and abs are two of the muscle groups I do nearly every day (can't use my biceps atm due to a Hyperextension of the palmaris longus) and then I alternate with legs, chest, shoulders and triceps. The muscle groups that deteriorate the quickest are both your abs and biceps, whilst your legs and chest are the ones that remain the same for the longest period of time.

25 minutes on a certain group of muscles is a good time to spend on it. Taking into account that nothing should be rushed and everything is controlled. That adds a lot to the time taken for exercises. You have to start doing it controlled to realise how long it actually takes you to do a certain exercise, Irish. It's not about how many reps you can fit in or how many muscle groups you can do.
^this.

I only train Bi's once a week.. My arms are huge enough lol.
2010-02-01 12:50:20
11 Bravo
Banned
+965|5494|Cleveland, Ohio
steroids tbh
2010-02-01 13:12:21
>rush.Durex
Banned
+38|5462
But I am only concentrating on 1 or 2 muscle groups a day, not all of them...

Me wrote:

Workout - 60M
Press-ups - 2 X 30 CHEST
Crunches - 10 ab exercises, 10 reps/exercise CORE
Press-ups - 2 X 20 CHEST
The Plank - 3 X 1 minute (left, centre, right) CORE
Dumbbell bench-press - 4 sets of 10 reps @ 24KG CHEST
Dumbbell flyes - 2 sets of 15 reps @ 16KG CHEST
Sit-ups - 2 X 30 on bench CORE
Declined dumbbell bench-press - 2 sets of 10 reps @ 20KG CHEST
Declined dumbbell flyes - 2 sets of 10 reps @ 14KG CHEST
Crunches - 10 ab exercises, 10 reps/exercise CORE
Declined Press-ups - 2 X 20 CHEST
Incline ball press-ups - 2 X 20 CHEST

 

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