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post #1191 of 4926 (permalink) Old 12-19-2010, 11:25 AM
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Re: Workout/Staying in Shape Thread

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Originally Posted by bkkcheesepie View Post
yeah i do in sets of 10, alternating the muscles every 3 sets. (I.e 3x10 curls to 3x10 triceps pull down) I believe its called super sets?

Oh and can you advise me if i should continue this routine or to do 5 days of cardio instead? I'm hoping to lose extra fats and then rebulk in the future
A superset is this:

Set 1 : Barbell curl - 10 reps/ Triceps pull down - 10 reps (NO REST IN BETWEEN EXERCISES)

Rest (90-120 seconds or whatever...)

Set 2: same as set 1

Rest again

Set 3 : same

Rest again

and so on..
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post #1192 of 4926 (permalink) Old 12-19-2010, 11:32 AM
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Re: Workout/Staying in Shape Thread

I hit the gym pretty damn hard this past year and a half and have dropped 8 stone. Because of which, i've lost a shitload of muscle aswell as fat. My problem now is loose skin, anyone have any recommendations to sort that shit out? The gym I go to is about 2 miles out and considering it's Christmas time, it's simply too cold to bike there, and unfortunately my Nan has passed away, when she used to drive me there. I can't drive, but i'm 18 so i'm planning on starting to learn to drive early next year.

My Dad and I go perhaps once a week (Admittedly, as of late, sometimes no times a week), but he's working out in London so we can't go 3 times a week anymore. I do have some dumbells though, and an exercise bike. So yeah, is there anything I can do at home? I jog on the spot quite frequently for about 35 minutes. I just want to lose this loose skin on my stomach, I hear that after loosing 100 pounds or so you get loose skin and just have to wait for it to tighten seeing as it's been stretched for so long, is there any truth to this? It seems plausable.
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post #1193 of 4926 (permalink) Old 12-19-2010, 09:26 PM
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Re: Workout/Staying in Shape Thread

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Originally Posted by Barry_Darsow View Post
Kenny- when you're writing "10 x 10 reps", do you mean 10 sets of 10 reps on EACH? That looks like a drastic overkill version of German volume training. That is waaaaay too much for that amount of lifts. That workout looks like it would take 2-3 hours. I wouldnt suggest doing more than 2 lifts per workout using 10 X 10. You really dont want your workout going much past an hour. If you want that rep scheme, i would suggest following something like this http://www.bodybuilding.com/fun/luis13.htm You seem like your gunning for alot of volume so maybe that could work for you. Take it easy on the cardio though as this is a tough program and would end up being counterproductive and hurt muscle gains.

If you're doing your own routine, for chest you can get by just sticking to variations of the bench press, whether it be barbell flat/incline...or dumbbell flat/incline. Ive always been predominantly a barbell guy, but you could mix them up. Like maybe do barbell flat/dumbbell incline for a few weeks, and then flip flop it or something. Definitely dont do all 4 of them in one workout! I would suggest doing the barbell exercise first in the order if you do mix them, as ive always found it really awkward feeling going from dumbbell then to barbell. Theres also cable shit you can do as well as flies, but the benching is the meat and potatoes.

By the way, on a side note what you're calling your "Arms" workout, really isnt an arm day. Arm day is more commonly referred to as a triceps/biceps isolating workout...which i definitely wouldnt recommend anyway.
Nah I didn't mean that. Sorry to confuse.

I did my arms today (asked for advice on what to do) and has a good workout. What should I do tomorrow? chest or legs? what pattern or order do you guys usually follow in the week?

I'm seeing a personal trainer on Thursday, so hopefully that'll clear things up and help me out.

[

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post #1194 of 4926 (permalink) Old 12-20-2010, 05:36 AM
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Re: Workout/Staying in Shape Thread

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* Chest: bench press, chest press machine, pushups, pec deck machine

* Back: seated row machine, back extensions, lat pulldowns

* Shoulders: overhead press, lateral raise, front raise

* Biceps: bicep curls, hammer curls, concentration curls

* Triceps: tricep extensions, dips, kickbacks

* Lower Body: Squats, lunges, leg press machines, deadlifts, calf raises

* Abdominals: crunches, reverse crunches, oblique twists, pelvic tilts
Here Kenny, just a rough guide on exercises to target different muscle groups.

Now of those, forget bout doing bicep and tricep stuff. Arm muscles are tiny in comparision to other muscle groups and are also getting a workout when you're doing other stuff. Not much point in trying to do isolated work on them unless you're trying to be a bodybuilder and want every bit of you to be ripped or you're vain and like to show your guns to everyone.

For me i don't do any abdominal or leg work in the gym. I can do all that at home and i don't need weights for my leg workout (basically just a lot of lunges and trying to squat with proper form and technique). Now in addition to that my shoulders are pretty well fucked for a lot of the time due to cricket so anything i do with them is more on ROM and basic strength things like cubans and whatnot.

So for the gym i tend to alternate between chest and back. I try to get in the gym on Sunday, Tuesday and Wednesday. I have cricket training on Thursday and games on Saturday so i have Monday and Friday as rest days (when i'm actually on track )

Also 10x10? you really do 10 sets with 10 reps?


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post #1195 of 4926 (permalink) Old 12-20-2010, 11:18 PM
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Re: Workout/Staying in Shape Thread

Hey sticksy, care to help me out?

I'm mainly training my body for rugby season (2-3 mths) from now, Should I be concentrating on Strength training or Focusing on losing weight(Since I can't sprint very fast) then bulking Up. I play prop/lock (Kinda Like blocks in AF)
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post #1196 of 4926 (permalink) Old 12-20-2010, 11:31 PM
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Re: Workout/Staying in Shape Thread

i'm Australian, i know what rugby is

Right now i'd be focusing on trimming the fat. Obviously with it being christmas time don't get too caught up in it, have some fun, enjoy some sweets, then start with the cutting. Once you've dropped the excess fat, then start bulking up with a more strength based program.


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post #1197 of 4926 (permalink) Old 12-20-2010, 11:35 PM
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Re: Workout/Staying in Shape Thread

Fat loss is only governed by how much you eat and how much you expend. Concentrate on strength training while limiting your cardio. You won't lose your muscle and the body will be forced to burn fat. Just make sure that your nutrition is right and not to let yourself get too hungry.

Concentrate on fat loss. Then bulk. You'll risk gaining more fat unless you have your eating habits in check when bulking.

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post #1198 of 4926 (permalink) Old 12-21-2010, 12:46 AM
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Re: Workout/Staying in Shape Thread

Thanks Guys!!

I guess fat loss it is the way to go then.. I do need carbs in my diet right? So can i eat Unrefined Rice and beans instead of bread and potatoes?
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post #1199 of 4926 (permalink) Old 12-21-2010, 01:27 AM
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Re: Workout/Staying in Shape Thread

yeah, you still need carbohydrates in your diet. Otherwise you'll just end up losing weight through being glycogen depleted (thus having no energy and losing the water that comes with storing that energy) and put the weight back on when you start eating properly.


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post #1200 of 4926 (permalink) Old 12-21-2010, 02:59 AM
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Re: Workout/Staying in Shape Thread

Ok thanks Sticksy(As well as the guy with a Lightning Siggy) Your guys a Big Help to me.. Just a few more question before i hit the gym.

Should I do circuit training as in 0 rests between sets? I heard its as tiring as running 3 miles when done right..

Whats Carbo Reflux and Should i drink protein shake everyday??(Say today i gym and tomorrow I do Cardio like cycling or running, is it good to drink protien shakes)
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