GLIK$ Posted July 24, 2007 Share Posted July 24, 2007 Whatre you hoping to achieve and how much time do you have available? Quote Link to comment Share on other sites More sharing options...
HydrogenPeroxide Posted July 24, 2007 Share Posted July 24, 2007 ideally i want to put on size while losing weight, but i'd say size is more important because i can drop weight pretty easily. time wise, i have all the time in the world, really. i work next door to the gym and im the boss, so i can shut down and grab a workout whenever. Quote Link to comment Share on other sites More sharing options...
GLIK$ Posted July 24, 2007 Share Posted July 24, 2007 you wanna fatigue your muscles as quickly as possible as to leave time and calories for your muscles to grow and recover. 45 minutes to an hour AT MOST for workouts. stick to compound muscle workouts, basically workouts that focus on multigroups at once; deadlifts, bench press, squats, cleans. Start with a 3 day split and add on to that. Do 20-30 minutes of low intensity (keeping your heart rate at about 65%max) 2 times a week. Eat 4-6 decent sized meals a day, growing requires calories. Keep the fats low, but the carbs and proteins as high as possible. Quote Link to comment Share on other sites More sharing options...
HydrogenPeroxide Posted July 24, 2007 Share Posted July 24, 2007 so yeah, the basics. from what i remember, i used to do this; day 1: chest - reg bench press and incline bench press 8 reps x 3 each triceps day 2: back - rows of some sort, i forget what they're called shoulders - the basic dumbbell exercises day 3: biceps, abs thats very incomplete, but thats what i can remember. i'll google something proper because what i used to do looks really incomplete. thanks for the advice Quote Link to comment Share on other sites More sharing options...
GLIK$ Posted July 24, 2007 Share Posted July 24, 2007 if you want to grow you HAVE to work legs, trust me. Quote Link to comment Share on other sites More sharing options...
HydrogenPeroxide Posted July 24, 2007 Share Posted July 24, 2007 yeah. besides, you look like a fool if you don't Quote Link to comment Share on other sites More sharing options...
GLIK$ Posted July 24, 2007 Share Posted July 24, 2007 Its also one of the biggest muscle groups in your body and will release a large amount of HGH into your body. Quote Link to comment Share on other sites More sharing options...
Blood Feast Island Man Posted July 24, 2007 Share Posted July 24, 2007 Re: Exercise!!! Its also one of the biggest muscle groups in your body and will release a large amount of HGH into your body. hgh? como es? Quote Link to comment Share on other sites More sharing options...
HydrogenPeroxide Posted July 24, 2007 Share Posted July 24, 2007 Re: Exercise!!! hgh is human growth hormone, i didn't know that its released after workouts though. this one seems alright, first result on google, haha: Monday Upper Abs Crunches 3 sets 10-20 reps Chest Bench Press 1 set 12-15 reps Bench Press 3 sets 10-12 reps Incline Press 3 sets 10-12 reps Machine Flys 3 sets 10-12 reps Triceps Triceps Pushdowns 3 sets 10-12 reps Dips 3 sets 8-10 reps Tuesday Lower Abs Leg Raises 3 sets 10-20 reps Back Cable Rows 1 set 12-15 reps Cable Rows 3 sets 10-12 reps Lat Pull Downs (front) 3 sets 10-12 reps T-Bar Rows 3 sets 10-12 reps Biceps Barbell Curls 1 sets 10-12 reps Barbell Curls 3 sets 8-10 reps Wednesday Day Off Thursday Upper Abs Crunches 3 sets 10-20 reps Quads/Hams Squats 1 set 12-15 reps Squats 3 sets 10-12 reps Leg Press 3 sets 10-12 reps Leg Extension 3 sets 10-12 reps Leg Curls 3 sets 10-12 reps Friday Lower Abs Leg Raises 3 sets 10-20 reps Shoulders Military Shoulder Press (to front) 1 set 12-15 reps Military Shoulder Press (to front) 3 sets 10-12 reps Barbell Upright Rows 3 sets 10-12 reps Side Dumbbell Lateral Raises 3 sets 10-12 reps Calves Standing Calf Raises 1 set 12-15 reps Seated Calf Raises 3 sets 10-12 reps would you suggest lower reps or stick to this? anything that can be added or cut out to get this down to a 3 day split? Quote Link to comment Share on other sites More sharing options...
bobsaysmittens Posted July 24, 2007 Share Posted July 24, 2007 Re: Exercise!!! Also if your gym offers boxing thats a good way to lose weight and fun too:D Quote Link to comment Share on other sites More sharing options...
GLIK$ Posted July 24, 2007 Share Posted July 24, 2007 Re: Exercise!!! hgh? como es? human growth hormone Boxing is good too, sign up for Brazilian Jiu Jitsu if you have a good school around your way. Quote Link to comment Share on other sites More sharing options...
GLIK$ Posted July 24, 2007 Share Posted July 24, 2007 Re: Exercise!!! hgh is human growth hormone, i didn't know that its released after workouts though. this one seems alright, first result on google, haha: Monday Upper Abs Crunches 3 sets 10-20 reps Chest Bench Press 1 set 12-15 reps (dont even know what this is, all bench press are chest, remove it) Bench Press 3 sets 10-12 reps Incline Press 3 sets 10-12 reps Machine Flys 3 sets 10-12 reps Triceps Triceps Pushdowns 3 sets 10-12 reps Dips 3 sets 8-10 reps Tuesday Lower Abs Leg Raises 3 sets 10-20 reps Back Cable Rows 1 set 12-15 reps Cable Rows 3 sets 10-12 reps Lat Pull Downs (front) 3 sets 10-12 reps T-Bar Rows 3 sets 10-12 reps Biceps Barbell Curls 1 sets 10-12 reps Barbell Curls 3 sets 8-10 reps Wednesday Day Off Thursday Upper Abs Crunches 3 sets 10-20 reps Quads/Hams Squats 1 set 12-15 reps Squats 3 sets 10-12 reps Leg Press 3 sets 10-12 reps Leg Extension 3 sets 10-12 reps Leg Curls 3 sets 10-12 reps Friday Lower Abs Leg Raises 3 sets 10-20 reps Shoulders Military Shoulder Press (to front) 1 set 12-15 reps Military Shoulder Press (to front) 3 sets 10-12 reps Barbell Upright Rows 3 sets 10-12 reps Side Dumbbell Lateral Raises 3 sets 10-12 reps Calves Standing Calf Raises 1 set 12-15 reps Seated Calf Raises 3 sets 10-12 reps would you suggest lower reps or stick to this? anything that can be added or cut out to get this down to a 3 day split? Monday: Flat Bench 4-5 sets 8-12 reps Incline Bench with Dumbbells 4-5 sets 8-12 reps Decline Bench 4-5 8-12 reps Machine Flys 3 sets 10 reps Dips 3 sets 8-12 reps Rope Pulldowns 4 sets 8-12 reps Wednesday: Deadlift 4-5 sets 8-12 reps Lat Pulldowns 3-4 sets 8-12 reps Bent Rows 3-4 sets 8-12 reps One Arm Rows 3-4 sets 10 reps Straight bar curls 4-5 sets 8-12 reps Hammer Curls 4-5 sets 8-12 reps Preacher Curls 3-4 sets 10 reps Friday: Squats 4-5 sets 8-12 reps Leg Press 3-4 sets 8-12 reps Leg Curls 3-4 sets 10 reps Shrugs 3-4 sets 12-15 reps Dumbbell Shoulder Press 4-5 sets 8-12 reps Side Shoulder Raises 3-4 sets 8-12 reps Bent Side Shoulder Raises 3-4 sets 8-12 reps Quote Link to comment Share on other sites More sharing options...
HydrogenPeroxide Posted July 24, 2007 Share Posted July 24, 2007 Yo, thanks for this. that looks much more manageable. I'll start tomorrow. Quote Link to comment Share on other sites More sharing options...
GLIK$ Posted July 24, 2007 Share Posted July 24, 2007 after about 2-3 weeks youre going to want to switch up your routine Quote Link to comment Share on other sites More sharing options...
tabloid- Posted July 24, 2007 Share Posted July 24, 2007 Muay Thai 4-5 days a week. took a break from traditional lifts..... Start kettlebells this weekend. -------------- Gliko.... I'm surprised you are doing such hi volume on deadlifts. Based on some of your comments I would think you would be on a 5 x 5 Quote Link to comment Share on other sites More sharing options...
GLIK$ Posted July 24, 2007 Share Posted July 24, 2007 kettlebells are amazing, i use my friends 55 pounders a lot. I used to be on a power lifting/strength training regime. but lately ive gone up in reps to try and drop another 10-20 lbs to get into peak fighting shape, and hopefully drop a weight class. I haven't maxed out in a while, but I dont really struggle with 12 reps at 335 in deads. I still use 225 for most of my bench sets, and squats range from 225-425 for sets of 12-25. Quote Link to comment Share on other sites More sharing options...
Magnum OPiss Posted July 24, 2007 Share Posted July 24, 2007 A couple people told me kettleballs are the way to go. I need to dive further into that. Online shop or do they just sell those things at like a sportsmart. Quote Link to comment Share on other sites More sharing options...
GLIK$ Posted July 24, 2007 Share Posted July 24, 2007 as far as i can remember i dont think ive ever seen kettlebells at a big chain sports store, but if you go to some really well stocked gym supply companies you might luck out. Online is gonna be rough due to shipping. And they're expensive to begin with. I know my homeboy paid like $150 for his two 52 or 55 lbs kettlebells Quote Link to comment Share on other sites More sharing options...
tabloid- Posted July 24, 2007 Share Posted July 24, 2007 Your better off finding a serious gym, and some one to give you some coaching. I'm fortunate enough to have a strength and conditioning coach at my gym, and there's a KB class. If that's out of the question try http://www.dragondoor.com/ Quote Link to comment Share on other sites More sharing options...
GLIK$ Posted August 7, 2007 Share Posted August 7, 2007 Did the 300... 31:17 not a good time. I could have easily shaved off 5-6 minutes, because i probably took a 1-2 minute break between each exercise. Quote Link to comment Share on other sites More sharing options...
lord_casek Posted January 27, 2008 Share Posted January 27, 2008 Re: Exercise!!! glik$, i think i've asked before, but i have forgotten, what can i do to strengthen my legs since on one has metal bars in it? i've been doing light squats, but i don't feel that it's working well. by light, i mean 45 lbs. it's all my leg can take atm. also having trouble keeping my right leg (without metal/injury) from dominating. Quote Link to comment Share on other sites More sharing options...
GLIK$ Posted January 27, 2008 Share Posted January 27, 2008 if the gym youre going to has a leg extension or leg curl machine, thats gonna be a great help. Do each leg individually with whatever weight you can handle. Leg press machines, these you can also do single legged if need be. Quote Link to comment Share on other sites More sharing options...
lord_casek Posted January 27, 2008 Share Posted January 27, 2008 Re: Exercise!!! if the gym youre going to has a leg extension or leg curl machine, thats gonna be a great help. Do each leg individually with whatever weight you can handle. Leg press machines, these you can also do single legged if need be. thanks. work out at home. got a bench with an incline and the leg curl on the end. just not familiar with how that shit works (different exercises i can do with it) my bro offered to give me his soloflex. i may take him up on the offer. Quote Link to comment Share on other sites More sharing options...
GLIK$ Posted January 27, 2008 Share Posted January 27, 2008 you could also do a bunch of body weight exercises: one legged squats with your leg infront of you or knee up, lunges, put one leg behind you on a bench and do squats that way. 1 Quote Link to comment Share on other sites More sharing options...
Smacky636 Posted January 28, 2008 Share Posted January 28, 2008 Re: Exercise!!! Day 1 - Legs Squats 3x20 (Ass to floor/AS DEEP AS POSSIBLE) Closed Stance Smith Machine Squats 3x15 (Ass to floor/AS DEEP AS POSSIBLE) Straight Legged DeadLifts 3x12 (Done on platform to bring bar to floor) Hamstring Curls 3x12 Standing Calf Raises 2x20 Seated Calf Raises 2x20 Day 2 Chest Incline Barbell Press 4x12 (Barbell to clavicle) Flat Barbell Press 3x12 (Barbell to Chest) Incline Flys 4x12 (Elbows flared) Dips 3x12 (As deep as possible) Forearm Curls 2x20 Reverse Forearm Curls 2x20 Day 3 Rest Day 4 Back and Biceps Dumbell Rows 4x12 WideGrip Smith Machine Rows 3x12 WideGrip Pulldowns 3x12 NarrowGrip Pulldowns 4x12 WideGrip Curls 3x12 NarrowGrip Curls 3X12 WideGrip Reverse Curls 3x12 (All Negatives) Standing Calf Raises 2x20 Seated Calf Raises 2x20 Day 5 Shoulders and Triceps Military Press 4x12 Dumbell Front Raises 3x12 Dumbell Side Raises 3x12 Rear Delt Smith Machine 3x12 Closed Grip Bench Press 3x12 Dips 3x12 Pushdowns 3x12 Forearm Curls 2x20 Reverse Forearm Curls 2x20 Day 6 Rest Day 7 Rest Repeat Go big on the weight or go home. If u can do more reps than above then add weight. If u cant get all the reps after adding weight work on adding a rep each week until you can, then add more weight. Eat Big or you Wont get big. seriously add up the food you eat. If you arent getting big chances are its cuz u arent eating big. Sleep big. 8 hours minimum!! This works for me the best, it wont work the best for everybody. Glik also make alot of great points, so i dont have to make them. Thanks oh i'm 5'7, 200lb, 32 in waist Quote Link to comment Share on other sites More sharing options...
lord_casek Posted January 28, 2008 Share Posted January 28, 2008 Re: Exercise!!! you could also do a bunch of body weight exercises: one legged squats with your leg infront of you or knee up, lunges, put one leg behind you on a bench and do squats that way. cool. lunges sound pretty good. found this after i had asked you: http://www.workoutz.com/workouts.htm sad thing is, about 6 months after i had broken my femur, i started riding my mountain bike about 10 miles a night. of course, i worked up to that, but i had pretty strong legs after that. guess i might need to go buy another bike and start working on it again. it just sucks because i recall after i had first started, i would limp around for a day or three. Quote Link to comment Share on other sites More sharing options...
lord_casek Posted February 4, 2008 Share Posted February 4, 2008 the leg exercises are going well. knees are sufficiently sore with no serious pains. of course, that could be because i'm back on creatine monohydrate. Quote Link to comment Share on other sites More sharing options...
Hayabusa Posted February 4, 2008 Share Posted February 4, 2008 heres me day1 squat, bench, row, chin ups, abs day2 squat, deadlift, bench, row, abs Quote Link to comment Share on other sites More sharing options...
fat ralphy Posted February 4, 2008 Share Posted February 4, 2008 damn im going to check out those work outs Gliks...right now I lift 5 times a week but I need more cardio..I am at the 300lb bench level, workin without a spotter, and I really want to work up to 400...i am takin whey protein right now.. i pretty much do 4-5 excercies/lifts 4-6 sets of 10-20 and go for max weight to exhaust muscle then go for reps with a lighter weight. i need to get more of a science down...im gonna do some of those workouts you posted Gliks looks like they are kick ass Quote Link to comment Share on other sites More sharing options...
heel.moeilijk Posted February 4, 2008 Share Posted February 4, 2008 Re: Exercise!!! drop another 10-20 lbs to get into peak fighting shape, and hopefully drop a weight class. With the BJJ, will you be making any appearances at grappling tournaments perhaps? NAGA in NJ isn't until August, so that's plenty of time. Quote Link to comment Share on other sites More sharing options...
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