Workout/Staying in Shape Thread - Page 254 - Wrestling Forum : WWE, TNA, Debate League, Wrestling Videos, Women of Wrestling Forums
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Old 10-10-2012, 10:46 AM   #2531 (permalink)
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Default Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by JoseBxNYC View Post
Monday- Chest, Shoulders & Triceps

Bench Press (4 sets)
Incline Bench Press (4 sets)
Decline Bench Press (4 sets)
Close Grip Bench (3 sets)
Front & Side Deltoid Raise (3 sets)
Arnold Dumbell Press (3 sets)
Triceps Pulldown (4 sets)
Reverse Grip Triceps Pulldown (3 sets)
One Armed Pulldown (2 sets)

Tuesday- Back, Biceps & Forearms

Inverted Row (4 sets)
Dumbell Row (4 sets)
Bent Over Barbell Row (4 sets)
Lat Pulldown (4 sets)
Cable Rows (4 sets)
Hammer Biceps Curls (3 sets)
Incline Dumbell Curls (3 sets)
Wrist Roller (4 sets)

Wednesday- Legs, Abs & Lower Back

Barbell Squats (4 sets)
Deadlifts (4 sets)
Leg Press/Calf Press (3 sets + 3 sets)
Dumbell Lunges/Calf Raises (3 sets + 3 sets)
Crunches (3 sets)
Sit Ups w/Weights (3 sets)
Leg Raises (3 sets)
Hyperextensions w/Weights (3 sets)

Thursday- Chest, Shoulders & Triceps

Dumbell Bench Press (3 sets)
Incline Dumbell Bench Press (3 sets)
Decline Dumbell Bench Press (3 sets)
Chest Flys (2 sets)
Incline Chest Flys (2 sets)
Close Grip Bench (3 sets)
Dips w/Weights (3 sets)
Triceps Pulldowns (3 sets)
Triceps Overhead Ext (3 sets)
Shoulder Lateral Raise (3 sets)
Arnold Dumbell Press (3 sets)

Friday-Back Biceps & Forearms

Pull Ups (5 sets)
Chin Ups (5 sets)
Lat Pulldowns (4 sets)
Cable Rows (4 sets)
Hammer Curls (3 sets)
Regular+Incline Dumbell Curls (2 sets+2sets)
Barbell Curls (3 sets)
Reverse Barbel Curls (2 sets)
Wirst Rollers (3 sets)

Saturday- Legs, Abs & Lower Back

Barbell Squats (4 sets)
Deadlifts (4 sets)
Leg Press/Calf Press (3 sets + 3 sets)
Dumbell Lunges/Calf Raises (3 sets + 3 sets)
Crunches (3 sets)
Sit Ups w/Weights (3 sets)
Leg Raises (3 sets)
Hyperextensions w/Weights (3 sets)

This is pretty much the routine I'm doing right now and I'm loving it. I usually do my routine around 30 sets since I don't think is neccesary to surpass that in my case. Currently not doing Cardio in my routine but I sweat pretty heavily in my routine since I like to do very intense weight lifting and with a 30/45 second rest time. I going to bulk up until December and then add 20-30 minutes of cardio after each weight lifting workout. As far as diet is concern I go with the usual fish, chicken, eggs, brown rice & veggies but healthy food is expensive as fuck these days and sometimes I just eat what I can grab with moderation of course.
nice routine man, how much cals do you eat a day, and yeah ive been doing some cardio im cutting right now, and gotta work my stamina up.
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Old 10-10-2012, 11:25 AM   #2532 (permalink)
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Default Re: Workout/Staying in Shape Thread

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Originally Posted by legendmaker2 View Post
nice routine man, how much cals do you eat a day, and yeah ive been doing some cardio im cutting right now, and gotta work my stamina up.
I'm eating 2,900-3,200 a day Calories right now. I'm doing a 40/40/20 diet. Protein %40, Carbs %40 & Fat %20. This split works for me. I'm going to go down %10 fat and add it to carbs once I decide to cut and lose fat.
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Last edited by JoseBxNYC : 10-10-2012 at 11:27 AM.
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Old 10-10-2012, 11:38 AM   #2533 (permalink)
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Default Re: Workout/Staying in Shape Thread

You're overtraining tbh.
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Old 10-10-2012, 02:12 PM   #2534 (permalink)
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Default Re: Workout/Staying in Shape Thread

I actually feel great. Originally I started with 21 Sets per workout before reaching around 30 Sets.
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Old 10-10-2012, 03:28 PM   #2535 (permalink)
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Default Re: Workout/Staying in Shape Thread

Even the biggest motherfuckers I know don't train 6 days a week. Hell I'm considering cutting back to 4 because of shin splints.
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Old 10-10-2012, 04:05 PM   #2536 (permalink)
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Default Re: Workout/Staying in Shape Thread

Was talking to a friend friend at the gym and he described his diet when he started working out. He said he would basically eat mountains of food a day which for me is really unrealistic with school and work, I just don't have time to organize eating that much food through the day but I am planning to eat more but I fear it might be enough.

I want to build some muscle and would like to put on maybe 10 lbs in the process. My metabolism is like a jet engine it's really hard for me to gain weight, so I was considering some supplements. What are your guys opinions on using supplements? I've heard many different opinions on them. Also if you recommend using them, any suggestions on what I should take?
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Old 10-10-2012, 05:49 PM   #2537 (permalink)
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Default Re: Workout/Staying in Shape Thread

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Originally Posted by Ghetto Anthony View Post
Even the biggest motherfuckers I know don't train 6 days a week. Hell I'm considering cutting back to 4 because of shin splints.
I actually didn't workout Saturdays. But I decided to add another day to do legs and abs. So people workout six days, some five, some four. Everybody has different theories and opinions on how many days to train, lift, etc. I'm just doing what I find comfortable for myself. The sixth day is sort of still on "tryout mode" sort of speak.
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Old 10-10-2012, 06:59 PM   #2538 (permalink)
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Default Re: Workout/Staying in Shape Thread

Sup guys,

I'm looking to lose weight fast. I can only exercise once a week due to uni committments, and I have graduation in a month and I want to look good.

I am currently dieting. I eat three meals (breakfast, lunch and tea) daily and try to keep snacking to a minimum. One glass of diet pop a day. However, I also drink lots of water every day, three bottles at the BARE MINIMUM. Since I started drinking more water, my weight has decreased about 5 pounds.

Could anyone please help me? I don't wanna resort to crash diets or anything.
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Old 10-10-2012, 07:38 PM   #2539 (permalink)
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Default Re: Workout/Staying in Shape Thread

my sig.
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Old 10-10-2012, 09:14 PM   #2540 (permalink)
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Default Re: Workout/Staying in Shape Thread

Quote:
Originally Posted by JoseBxNYC View Post
Monday- Chest, Shoulders & Triceps

Bench Press (4 sets)
Incline Bench Press (4 sets)
Decline Bench Press (4 sets)
Close Grip Bench (3 sets)
Front & Side Deltoid Raise (3 sets)
Arnold Dumbell Press (3 sets)
Triceps Pulldown (4 sets)
Reverse Grip Triceps Pulldown (3 sets)
One Armed Pulldown (2 sets)

Tuesday- Back, Biceps & Forearms

Inverted Row (4 sets)
Dumbell Row (4 sets)
Bent Over Barbell Row (4 sets)
Lat Pulldown (4 sets)
Cable Rows (4 sets)
Hammer Biceps Curls (3 sets)
Incline Dumbell Curls (3 sets)
Wrist Roller (4 sets)

Wednesday- Legs, Abs & Lower Back

Barbell Squats (4 sets)
Deadlifts (4 sets)
Leg Press/Calf Press (3 sets + 3 sets)
Dumbell Lunges/Calf Raises (3 sets + 3 sets)
Crunches (3 sets)
Sit Ups w/Weights (3 sets)
Leg Raises (3 sets)
Hyperextensions w/Weights (3 sets)

Thursday- Chest, Shoulders & Triceps

Dumbell Bench Press (3 sets)
Incline Dumbell Bench Press (3 sets)
Decline Dumbell Bench Press (3 sets)
Chest Flys (2 sets)
Incline Chest Flys (2 sets)
Close Grip Bench (3 sets)
Dips w/Weights (3 sets)
Triceps Pulldowns (3 sets)
Triceps Overhead Ext (3 sets)
Shoulder Lateral Raise (3 sets)
Arnold Dumbell Press (3 sets)

Friday-Back Biceps & Forearms

Pull Ups (5 sets)
Chin Ups (5 sets)
Lat Pulldowns (4 sets)
Cable Rows (4 sets)
Hammer Curls (3 sets)
Regular+Incline Dumbell Curls (2 sets+2sets)
Barbell Curls (3 sets)
Reverse Barbel Curls (2 sets)
Wirst Rollers (3 sets)

Saturday- Legs, Abs & Lower Back

Barbell Squats (4 sets)
Deadlifts (4 sets)
Leg Press/Calf Press (3 sets + 3 sets)
Dumbell Lunges/Calf Raises (3 sets + 3 sets)
Crunches (3 sets)
Sit Ups w/Weights (3 sets)
Leg Raises (3 sets)
Hyperextensions w/Weights (3 sets)

This is pretty much the routine I'm doing right now and I'm loving it. I usually do my routine around 30 sets since I don't think is neccesary to surpass that in my case. Currently not doing Cardio in my routine but I sweat pretty heavily in my routine since I like to do very intense weight lifting and with a 30/45 second rest time. I going to bulk up until December and then add 20-30 minutes of cardio after each weight lifting workout. As far as diet is concern I go with the usual fish, chicken, eggs, brown rice & veggies but healthy food is expensive as fuck these days and sometimes I just eat what I can grab with moderation of course.
Holy over training not even a pro bodybuilder on every single possible anabolic would train this much

A better split would be chest shoulder tri / legs / back/bi off repeat... you are doing wayyyyyyyyyyyyyy too much
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