eat **** and die, nancy boy!!!
Also, I like your intensity. It won't be enough, but I dig that you think you have a chance.
I think that's a good choice, though. The best bulking is done when you are "fairly" lean. Besides, summers are for cutting.
Dry & Eric: The Green Mile
- Thread starter Eric L
- Start date
eat **** and die, nancy boy!!!
Also, I like your intensity. It won't be enough, but I dig that you think you have a chance.
I think that's a good choice, though. The best bulking is done when you are "fairly" lean. Besides, summers are for cutting.
What you think and what I think are two separate things my man.
I didn't choose to cut because it is summer.
I didn't choose to cut because it will be easier to bulk afterwards.
I choose this because this lump of fat around me has been dragging me down for years - It's over now. The end of the line for this fat has been drawn. Game over.
I don't need luck. I know I will do this. There is no question about it.
I see my result already - you simply need to talk **** to feel better. It has no effect on me - my determination is at it's maximum all the time regardless of smack talk or pep talk.
This is me. This is a serious young man talking right now, he knows he has all the knowledge he needs and now he has found all the Will he needs.
The only thing in my way is the time needed to get from 19/07/08 to 19/10/08.
Once 19/07/08 is here, the sheer sight of my progress pics will be enough to inspire all.
nuff' said.
Going back to my studies now...see ya.
Eric
I didn't choose to cut because it is summer.
I didn't choose to cut because it will be easier to bulk afterwards.
I choose this because this lump of fat around me has been dragging me down for years - It's over now. The end of the line for this fat has been drawn. Game over.
I don't need luck. I know I will do this. There is no question about it.
I see my result already - you simply need to talk **** to feel better. It has no effect on me - my determination is at it's maximum all the time regardless of smack talk or pep talk.
This is me. This is a serious young man talking right now, he knows he has all the knowledge he needs and now he has found all the Will he needs.
The only thing in my way is the time needed to get from 19/07/08 to 19/10/08.
Once 19/07/08 is here, the sheer sight of my progress pics will be enough to inspire all.
nuff' said.
Going back to my studies now...see ya.
Eric
Eric, you're damn right brother. [FOCUS] is invited to come when I eat my steak, but he'll be under the table and I'll be feeding him the grizzle. I view this as a friendly competition between teams, as competition breeds success. You gotta get your ass in gear now, we're gonna get you down to 170 come October, and everybody you know will be in awe. Can you run consistently with your ankle spur? I would, while cutting, look to do cardio at least three times a week to knock down those calories. I want to see it done. Shell we post our today photos and keep progress throughout? Then let the forum members vote on who's transformation is greater? The steak is purely for motivation, as I would not mind seeing you win it for your efforts either. I just want people to see we are serious about what we are doing here.
And I hope that we can take advice of those around on this board, as since neither of us has been at this too very long, it would be good to get some outside help for information, while using one another for motivation.
And I hope that we can take advice of those around on this board, as since neither of us has been at this too very long, it would be good to get some outside help for information, while using one another for motivation.
This is my weekly routine, I'm currently in week 2 of this program. It is based on WS4S.
I will be using creatine 2x day as well as ON gold standard whey protein 2x a day as supplements to aid the growth of muscle.
My Goal is to gain 15 lbs, 12 of which is muscle mass growth. I would ideally end at 175lbs and 12-14% BF in this three month period.
Day 1
Pre-Workout Cardio: One mile jog (slow pace)
Max-Effort(Work up to max set of 3-5 Reps): Bench Press
Supplimental Super(2 sets of max reps): Flat Dumbell Bench Press, Flat Dumbell Fly.
Rear Delt Super(4 supersets of 8-12 reps): Barbell Rows, Dumbell Clean & Jerks
Traps(4 sets of 8-12 reps): Dumbell Shrugs
Elbow Flexor(4 sets of 8-12 reps): Dumbell Curls
Day 2
Pre-Workout Cardio: 1.5 mile run (fast pace)
Jump Training(5-8 sets of 1-3 reps): Jump Rope or Calf Raises
Unilateral Exercize(3 sets of 8-10 reps): Bulgarian Split Squats
Hip Extension(3 sets of 12 reps): 45* Hyper-Extensions
Weighted Abdominals(4 sets of max reps): Dumbell Side Bends, Hanging Leg Raises
Day 3
Pre-Workout Cardio: Two Mile Jog (slow pace)
Repetition Exercise(3 sets of max reps) Chin Ups
Rear Delt Super(4 supersets of 8-12 reps): Lat Pulldown, Face Pulls
Medial Delts(4 sets of 8-12 reps): Dumbell Lateral Raises
Traps/Arms Super(3 supersets of 8-10 reps): Dumbell Shrugs, Dumbell Skullcrushers
Grip/Forearm(3 sets of max time): Hand Gripper
Day 4
Pre-Workout Cardio: 2.5 mile run (fast pace)
Max-Effort(Work up to max set of 3-5 Reps): Leg Press
Unilateral Exercize(3 sets of 8-10 reps): Dumbell Step-Up or split squats
Hip Extension(3 sets of 8-12 reps): 45* Hyper-Extensions
Ground-Based, High-Rep Ab Circuit: 8 Minute Abs Program
As for my diet, I am currently eating:
Breakfast: protein shake, piece of fruit & coffee
Lunch: approx. 1/4 lb of various lunch meat with mustard, lettuce, peppers and onions on wheat, sugar-free fruit cup, veggies (carrots or celery), sugar-free jello cup and coke zero.
Dinner: Salad to start, approx. 3/4 lb of meat (pork, ham, steak, chicken, fish or turkey), mixed veggies and a roll.
Post Workout: protein shake
I typically don't snack but probably twice a week I'll buy a big bag of beef jerky and smoke through it... I know I need to increase my intake, especially in a bulk, but have never actually done it. I don't know where I should add, maybe I'll move the ham out of my dinner foods and have a ham steak and some eggs every morning for breakfast, but that would require I wake up an extra half hour than I routinely do now, something I don't think I'm willing or able to do....
I will be using creatine 2x day as well as ON gold standard whey protein 2x a day as supplements to aid the growth of muscle.
My Goal is to gain 15 lbs, 12 of which is muscle mass growth. I would ideally end at 175lbs and 12-14% BF in this three month period.
Day 1
Pre-Workout Cardio: One mile jog (slow pace)
Max-Effort(Work up to max set of 3-5 Reps): Bench Press
Supplimental Super(2 sets of max reps): Flat Dumbell Bench Press, Flat Dumbell Fly.
Rear Delt Super(4 supersets of 8-12 reps): Barbell Rows, Dumbell Clean & Jerks
Traps(4 sets of 8-12 reps): Dumbell Shrugs
Elbow Flexor(4 sets of 8-12 reps): Dumbell Curls
Day 2
Pre-Workout Cardio: 1.5 mile run (fast pace)
Jump Training(5-8 sets of 1-3 reps): Jump Rope or Calf Raises
Unilateral Exercize(3 sets of 8-10 reps): Bulgarian Split Squats
Hip Extension(3 sets of 12 reps): 45* Hyper-Extensions
Weighted Abdominals(4 sets of max reps): Dumbell Side Bends, Hanging Leg Raises
Day 3
Pre-Workout Cardio: Two Mile Jog (slow pace)
Repetition Exercise(3 sets of max reps) Chin Ups
Rear Delt Super(4 supersets of 8-12 reps): Lat Pulldown, Face Pulls
Medial Delts(4 sets of 8-12 reps): Dumbell Lateral Raises
Traps/Arms Super(3 supersets of 8-10 reps): Dumbell Shrugs, Dumbell Skullcrushers
Grip/Forearm(3 sets of max time): Hand Gripper
Day 4
Pre-Workout Cardio: 2.5 mile run (fast pace)
Max-Effort(Work up to max set of 3-5 Reps): Leg Press
Unilateral Exercize(3 sets of 8-10 reps): Dumbell Step-Up or split squats
Hip Extension(3 sets of 8-12 reps): 45* Hyper-Extensions
Ground-Based, High-Rep Ab Circuit: 8 Minute Abs Program
As for my diet, I am currently eating:
Breakfast: protein shake, piece of fruit & coffee
Lunch: approx. 1/4 lb of various lunch meat with mustard, lettuce, peppers and onions on wheat, sugar-free fruit cup, veggies (carrots or celery), sugar-free jello cup and coke zero.
Dinner: Salad to start, approx. 3/4 lb of meat (pork, ham, steak, chicken, fish or turkey), mixed veggies and a roll.
Post Workout: protein shake
I typically don't snack but probably twice a week I'll buy a big bag of beef jerky and smoke through it... I know I need to increase my intake, especially in a bulk, but have never actually done it. I don't know where I should add, maybe I'll move the ham out of my dinner foods and have a ham steak and some eggs every morning for breakfast, but that would require I wake up an extra half hour than I routinely do now, something I don't think I'm willing or able to do....
I found this sample cutting routine in my course, I like it a lot and seems totaly doable.
Day 1 (FBW1)
Pre-workout prep. :
Warm-up - 10min. on machine of choice.
Flexibility - 5min. of dynamic stretching.
Resistance training exercises
DB Walking Lunges - 4x20 (30sec rests on each set)
Seated Cable Row - 4x12 (30sec rests on each set)
Standing Hamstring Curl - 4x12 (30sec rests on each set)
Push-ups - 4x12 (60sec rests on each set)
Incline Reverse Curl - 3x25 (60sec rests on each set)
Decline Oblique Crunch with Medicine Ball - 3x25 (60sec rests on each set)
Post-workout cardio and stretching:
Cardio - 20min. HIIT on machine of my choice.
Flexibility - 15min. of light stretching.
Day 2 (FBW2)
Pre-workout prep. :
Warm-up - 10min. on machine of choice.
Flexibility - 5min. of dynamic stretching.
Resistance training exercises
Pull up - 4x12 (30sec rests on each set)
Semi-stiff Legged Deadlift - 4x12 (30sec rests on each set)
Dip - 4x12 (30sec rests on each set)
Hammer Curl - 4x12 (60sec rests on each set)
Calf Raise - 3x12 (60sec rests on each set)
Bent-over Lateral Raise - 3x12 (60sec rests on each set)
Four-Point Alternate Arm/Leg Raise - 3x26
Post-workout cardio and stretching:
Cardio - 20min. HIIT on machine of my choice.
Flexibility - 15min. of light stretching.
Day 3 - Off.
Day 4 - FBW1
Day 5 - FBW2
Day 6 - Off.
Day 7 - Off.
Pre-workout prep might be changed from 10min. on machine of choice to walk to the gym which is approximately the same thing.
Post-workout cardio and stretching might be changed to bike ride or a swim at the local pool (all which will be done HIIT style).
Some of these exercises are switchable with many variations and since I get bored of the same exercises quickly I will be switching it up a lot, anyhow everything will be logged everyday for both nutrition and exercises.
Thoughts/Input?
Nutrition to follow shortly...
Eric
Day 1 (FBW1)
Pre-workout prep. :
Warm-up - 10min. on machine of choice.
Flexibility - 5min. of dynamic stretching.
Resistance training exercises
DB Walking Lunges - 4x20 (30sec rests on each set)
Seated Cable Row - 4x12 (30sec rests on each set)
Standing Hamstring Curl - 4x12 (30sec rests on each set)
Push-ups - 4x12 (60sec rests on each set)
Incline Reverse Curl - 3x25 (60sec rests on each set)
Decline Oblique Crunch with Medicine Ball - 3x25 (60sec rests on each set)
Post-workout cardio and stretching:
Cardio - 20min. HIIT on machine of my choice.
Flexibility - 15min. of light stretching.
Day 2 (FBW2)
Pre-workout prep. :
Warm-up - 10min. on machine of choice.
Flexibility - 5min. of dynamic stretching.
Resistance training exercises
Pull up - 4x12 (30sec rests on each set)
Semi-stiff Legged Deadlift - 4x12 (30sec rests on each set)
Dip - 4x12 (30sec rests on each set)
Hammer Curl - 4x12 (60sec rests on each set)
Calf Raise - 3x12 (60sec rests on each set)
Bent-over Lateral Raise - 3x12 (60sec rests on each set)
Four-Point Alternate Arm/Leg Raise - 3x26
Post-workout cardio and stretching:
Cardio - 20min. HIIT on machine of my choice.
Flexibility - 15min. of light stretching.
Day 3 - Off.
Day 4 - FBW1
Day 5 - FBW2
Day 6 - Off.
Day 7 - Off.
Pre-workout prep might be changed from 10min. on machine of choice to walk to the gym which is approximately the same thing.
Post-workout cardio and stretching might be changed to bike ride or a swim at the local pool (all which will be done HIIT style).
Some of these exercises are switchable with many variations and since I get bored of the same exercises quickly I will be switching it up a lot, anyhow everything will be logged everyday for both nutrition and exercises.
Thoughts/Input?
Nutrition to follow shortly...
Eric
Age: 24
Height: 5' 11"
Weight: 200lbs
Activity ratio with said workout regime: 1.55
BMR: 2051 kcals
BMR with said workout regime: 3178 kcals
25% Defecit: ~790 (will use 750 kcals)
Target calorie intake: 3178-750 = 2428 kcals
Calorie and meal breakdown
Calorie distribution per meal/snack
Breakfast: 728
Snack: 202
Diner: 607
Snack: 202
Lunch: 486
Snack: 202
Macronutrient distribution per meal/snack (approximation)
Ideal and recommended ratio for macros 1:2:3 (fats, proteins, carbs)
1:2:3 parts is a total of 6 parts...
Therefore 3178kcals divided by 6 parts equals ~530 calories per part.
Calorie distribution ratio for macros is now 530:1060:1590
Knowing that Fats contain 9kcals per gram of content we can calculate that I would need approximately 530/9=58.8 grams of fat per day.
Knowing the other two macros contain 4kcals per gram of content we can calculate that I would need approximately 1060/4=265 grams of protein per day...this seems oddly high...I will look into this and supply feedback later...and 1590/4=397.5 grams of carbs per day.
Proteins: After further studying proteins, established charts and many comparisons to different systems I concluded that 265g of protein is indeed a proper estimate of my needs for this workout regime.
Now, I need to find out how many grams of each macro I need for each meal and snack. Fun times...here we go (I will simplify calculations)...
(kcals distribution) (macros(g))
Breakfast: 728 (121:242:363) (13.4:60.5:90.75)
Snack: 202 (33.6:67.2:100.8) (3.7:16.8:25.2)
Diner: 607 (101.2:202.4:303.6) (11.2:50.6:75.9)
Snack: 202 (33.6:67.2:100.8) (3.7:16.8:25.2)
Lunch: 486 (81:162:243) (9:40.5:60.75)
Snack: 202 (33.6:67.2:100.8) (3.7:16.8:25.2)
...there. That's done. Just a quick note for you Dry...I have a spreadsheet I made for myself...all these numbers get figured out on their own just by entering my stats...so don't think I spend one million hours per day on this ****.
I will come up with some sort of menu that I will make during this week...for now I shall stick to my current diet which consists of having 1-2 portions of lean meat, 1-2 portions of veggies and 1 portion of dairy for each meal. I am sure the way I am eating right now is plenty low to have me cut weight...but during the week I will come up with a more solid breakdown of my diet.
Went for a grocery today which consisted of the following:
2 packs of Chicken breasts boneless/skinless.
2 packs of sirloin steak.
2 packs of fat-free cottage cheese. (I love this stuff.....)
2 packs of crackers, whole wheat and 100% healthy.
2 packs of veggie mix with light cheese sauce, very low fat and 100% healthy.
Mini 16pack of yogurt, fruit flavored, fat-free, sugar-free...100% healthy.
1 stack of Bananas.
1 stack of Raisins.
2 English Cucumbers.
1 pack of dried/sea salted Almonds.
1 pack of Strawberries.
2 loaves of Whole Wheat bread, multi-grain.
1 bag of shrimps, peeled and pre-cooked.
2 packs of Salad mix.
This should you a good idea of the way I eat, Dry.
My house only has this type of food in it...this is what I can work with.
Quick note - Saturday was my hardcore compound day...My traps and legs are pretty sore...I hurt my lower back a little during the squats I think, I will take it easy on my back come next week. Also, I woke up this morning all crooked in the bed and my neck is ****ed up, not much though, I am pretty sure it will be gone by tomorrow...
Thoughts?
Back to studies...
Eric
Height: 5' 11"
Weight: 200lbs
Activity ratio with said workout regime: 1.55
BMR: 2051 kcals
BMR with said workout regime: 3178 kcals
25% Defecit: ~790 (will use 750 kcals)
Target calorie intake: 3178-750 = 2428 kcals
Calorie and meal breakdown
Calorie distribution per meal/snack
Breakfast: 728
Snack: 202
Diner: 607
Snack: 202
Lunch: 486
Snack: 202
Macronutrient distribution per meal/snack (approximation)
Ideal and recommended ratio for macros 1:2:3 (fats, proteins, carbs)
1:2:3 parts is a total of 6 parts...
Therefore 3178kcals divided by 6 parts equals ~530 calories per part.
Calorie distribution ratio for macros is now 530:1060:1590
Knowing that Fats contain 9kcals per gram of content we can calculate that I would need approximately 530/9=58.8 grams of fat per day.
Knowing the other two macros contain 4kcals per gram of content we can calculate that I would need approximately 1060/4=265 grams of protein per day...this seems oddly high...I will look into this and supply feedback later...and 1590/4=397.5 grams of carbs per day.
Proteins: After further studying proteins, established charts and many comparisons to different systems I concluded that 265g of protein is indeed a proper estimate of my needs for this workout regime.
Now, I need to find out how many grams of each macro I need for each meal and snack. Fun times...here we go (I will simplify calculations)...
(kcals distribution) (macros(g))
Breakfast: 728 (121:242:363) (13.4:60.5:90.75)
Snack: 202 (33.6:67.2:100.8) (3.7:16.8:25.2)
Diner: 607 (101.2:202.4:303.6) (11.2:50.6:75.9)
Snack: 202 (33.6:67.2:100.8) (3.7:16.8:25.2)
Lunch: 486 (81:162:243) (9:40.5:60.75)
Snack: 202 (33.6:67.2:100.8) (3.7:16.8:25.2)
...there. That's done. Just a quick note for you Dry...I have a spreadsheet I made for myself...all these numbers get figured out on their own just by entering my stats...so don't think I spend one million hours per day on this ****.
I will come up with some sort of menu that I will make during this week...for now I shall stick to my current diet which consists of having 1-2 portions of lean meat, 1-2 portions of veggies and 1 portion of dairy for each meal. I am sure the way I am eating right now is plenty low to have me cut weight...but during the week I will come up with a more solid breakdown of my diet.
Went for a grocery today which consisted of the following:
2 packs of Chicken breasts boneless/skinless.
2 packs of sirloin steak.
2 packs of fat-free cottage cheese. (I love this stuff.....)
2 packs of crackers, whole wheat and 100% healthy.
2 packs of veggie mix with light cheese sauce, very low fat and 100% healthy.
Mini 16pack of yogurt, fruit flavored, fat-free, sugar-free...100% healthy.
1 stack of Bananas.
1 stack of Raisins.
2 English Cucumbers.
1 pack of dried/sea salted Almonds.
1 pack of Strawberries.
2 loaves of Whole Wheat bread, multi-grain.
1 bag of shrimps, peeled and pre-cooked.
2 packs of Salad mix.
This should you a good idea of the way I eat, Dry.
My house only has this type of food in it...this is what I can work with.
Quick note - Saturday was my hardcore compound day...My traps and legs are pretty sore...I hurt my lower back a little during the squats I think, I will take it easy on my back come next week. Also, I woke up this morning all crooked in the bed and my neck is ****ed up, not much though, I am pretty sure it will be gone by tomorrow...
Thoughts?
Back to studies...
Eric
This is an outline of my course, alongside this draft thing, I want to set goals for my course as well.
My goal is to get 3 units done per week and to review everything (every unit studied thus far) on the same weekend by reading the unit summary and by re-reading my workbook for said units.
Bold = Completed.
Section One: Anatomy and Physiology
Unit 1: Metabolism
Unit 2: Basic Anatomy and Physiology
Unit 3: Muscle Anatomy and Physiology
Section Two: Kinesiology and Biomechanics
Unit 4: Kinesiology of Exercise
Unit 5: Biomechanical Concepts of Exercise
Unit 6: Muscloskeletal Deviations
Unit 7: Muscle Mechanics
Section Three: Health and Physical Fitness
Unit 8: Strength
Unit 9:Cardiovascular Training Theory
Unit 10: Flexibility
Unit 11:Body Composition
Section Four: Program Development
Unit 12: Program Development
Unit 13: Basic Assessment of Fitness Participants
Unit 14: Training Principles
Unit 15: Periodization
Unit 16: Determining Training Loads
Section Five: Nutrition
Unit 17: Weighing the Truth on Exercise and Nutrition
Unit 18: The Basics of Sound Nutrition
Unit 19: Estimating Caloric Needs
Unit 20: The ISSA Zig-Zag Approach to Muscle Gain and Fat Loss
Unit 21: Fad Diets and Nutrition
Unit 22: Supplementation
Section Six: Injury and Disease
Unit 23: Exercise and Older Adults
Unit 24: Exercise and Adaptive Fitness
Unit 25: Exercise and Our Youth
Unit 26: Exercise and Hypertension
Unit 27: Exercise and Diabetes
Unit 28: Exercise and Arthritis
Unit 29: Exercise and Coronary Heart Disease
Unit 30: Exercise and Pregnancy
Unit 31: Exercise and Asthma
Unit 32: Exercise and Sports Medicine in the Trenches
Unit 33: Basic First Aid
Tonight I will be doing FBW1, after this I will go check out our local community center and see what I need in order to have a pass to go swimming in the big-ass interior pool...this shouldn't take too long...afterwards I want to review all units thus far and try and get a unit done, AND, after this I need to work on my diet plan.
So much work to be done...
See ya,
Eric
My goal is to get 3 units done per week and to review everything (every unit studied thus far) on the same weekend by reading the unit summary and by re-reading my workbook for said units.
Bold = Completed.
Section One: Anatomy and Physiology
Unit 1: Metabolism
Unit 2: Basic Anatomy and Physiology
Unit 3: Muscle Anatomy and Physiology
Section Two: Kinesiology and Biomechanics
Unit 4: Kinesiology of Exercise
Unit 5: Biomechanical Concepts of Exercise
Unit 6: Muscloskeletal Deviations
Unit 7: Muscle Mechanics
Section Three: Health and Physical Fitness
Unit 8: Strength
Unit 9:Cardiovascular Training Theory
Unit 10: Flexibility
Unit 11:Body Composition
Section Four: Program Development
Unit 12: Program Development
Unit 13: Basic Assessment of Fitness Participants
Unit 14: Training Principles
Unit 15: Periodization
Unit 16: Determining Training Loads
Section Five: Nutrition
Unit 17: Weighing the Truth on Exercise and Nutrition
Unit 18: The Basics of Sound Nutrition
Unit 19: Estimating Caloric Needs
Unit 20: The ISSA Zig-Zag Approach to Muscle Gain and Fat Loss
Unit 21: Fad Diets and Nutrition
Unit 22: Supplementation
Section Six: Injury and Disease
Unit 23: Exercise and Older Adults
Unit 24: Exercise and Adaptive Fitness
Unit 25: Exercise and Our Youth
Unit 26: Exercise and Hypertension
Unit 27: Exercise and Diabetes
Unit 28: Exercise and Arthritis
Unit 29: Exercise and Coronary Heart Disease
Unit 30: Exercise and Pregnancy
Unit 31: Exercise and Asthma
Unit 32: Exercise and Sports Medicine in the Trenches
Unit 33: Basic First Aid
Tonight I will be doing FBW1, after this I will go check out our local community center and see what I need in order to have a pass to go swimming in the big-ass interior pool...this shouldn't take too long...afterwards I want to review all units thus far and try and get a unit done, AND, after this I need to work on my diet plan.
So much work to be done...
See ya,
Eric
Somehow my post from yesterday did not get posted
I needed to save time yesterday, so I did a workout at home with DBs. I had various things to do yesterday evening and so I walked and ran all over (this is more than a warm-up!).
I did a superset with the whole thing with about 3 minutes of resting in between supersets. About 3 breathes between sets...I nearly fainted about 5 times...It felt great afterwards though! I did supersets because I am not really equipped at home for cardio and whatnot but by doing it this way....my heart was going pretty fast...It got me dripping wet and exhausted...I felt a burn in every muscle in my body.
DB Lunges 3x12 15# per hand
Standing Alternating DB Curls 3x20 15# per hand
Bent Over Row 3x15 10# per side
Push Ups 3x15 BW
Crunches 3x30
Planks 2x25sec. with 10# DB against my chest.
Back Extensions BW
Drank about 2L of water for this...and felt like dynamite afterwards.
This workout kicked my ass royally...it was great. :SaiyanSmilie_anim:
Eric
I needed to save time yesterday, so I did a workout at home with DBs. I had various things to do yesterday evening and so I walked and ran all over (this is more than a warm-up!).
I did a superset with the whole thing with about 3 minutes of resting in between supersets. About 3 breathes between sets...I nearly fainted about 5 times...It felt great afterwards though! I did supersets because I am not really equipped at home for cardio and whatnot but by doing it this way....my heart was going pretty fast...It got me dripping wet and exhausted...I felt a burn in every muscle in my body.
DB Lunges 3x12 15# per hand
Standing Alternating DB Curls 3x20 15# per hand
Bent Over Row 3x15 10# per side
Push Ups 3x15 BW
Crunches 3x30
Planks 2x25sec. with 10# DB against my chest.
Back Extensions BW
Drank about 2L of water for this...and felt like dynamite afterwards.
This workout kicked my ass royally...it was great. :SaiyanSmilie_anim:
Eric
Last edited:
Keep sweating!
For me, did my Monday yesterday, I really hate bent over barbell rows, I feel like I'm going to tip. I also hate bench pressing without a spotter, as I know I can press more, but alas I have no friends except for Eric L.
I began eating breakfast, adding 500 calories and 51g of protein each morning, this should help in my muscle developement.
I just need to nap some time, as my lease is up in 10 days and I am looking at places left and right.
For me, did my Monday yesterday, I really hate bent over barbell rows, I feel like I'm going to tip. I also hate bench pressing without a spotter, as I know I can press more, but alas I have no friends except for Eric L.
I began eating breakfast, adding 500 calories and 51g of protein each morning, this should help in my muscle developement.
I just need to nap some time, as my lease is up in 10 days and I am looking at places left and right.
I took a day off yesterday. Worked a little on my nutritional menu and played a few WC3 games with an old friend...good times.
I kind of feel bad for taking a day off, even though it was needed.
...meh...Tonight I have a computer to fix for someone...if I have time I will work some more on my menu and try and repeat my last workout. This time I will reduce resting time between supersets and try and go even faster than last time. I'll make sure I have plenty of water beforehand...I doubt I'll have anytime to study after all this...but will try. I will have to MAKE time 'cause I need to complete 3 units this week, as planned. Otherwise I deserve a kick in the rear end.
Let's see what this body and mind is made of...
I haven't done any handstands lately I think I will try and do one for 3+ minutes to see if I can beat my own personal time record (after the workout of course)
My weight went down a pound or two so far...was fluctuating between 200-201 last week, am now 198-199.
I will try and do the following tonight:
I increased the reps a little to see if I can make it...here it is:
( If these do not get bolded, I didn't do them, and deserve a kick in the ass, that's your job Dry. )
DB Lunges 1x10 15# per hand *done*
Standing Alternating DB Curls 3x20 20# per hand *done*
Bent Over Row 3x15 20# per side *done*
Push Ups 3x17 BW *done*
Crunches 3x30 *done*
Planks 2x30sec. with 10# DB against my chest. *done*
Back Extensions 3x25 BW *done*
Quick note: My body seems to have adapted, finally, to all this working out...soreness doesn't seem to be a problem anymore...I burnt every muscle in my body on my first FWB (pretty hard too)...and wasn't sore at all the next day. Maybe it's because these high reps don't tear any muscles? I'm kind of curious...I might check that out tonight.
Eric
I kind of feel bad for taking a day off, even though it was needed.
...meh...Tonight I have a computer to fix for someone...if I have time I will work some more on my menu and try and repeat my last workout. This time I will reduce resting time between supersets and try and go even faster than last time. I'll make sure I have plenty of water beforehand...I doubt I'll have anytime to study after all this...but will try. I will have to MAKE time 'cause I need to complete 3 units this week, as planned. Otherwise I deserve a kick in the rear end.
Let's see what this body and mind is made of...
I haven't done any handstands lately I think I will try and do one for 3+ minutes to see if I can beat my own personal time record (after the workout of course)
My weight went down a pound or two so far...was fluctuating between 200-201 last week, am now 198-199.
I will try and do the following tonight:
I increased the reps a little to see if I can make it...here it is:
( If these do not get bolded, I didn't do them, and deserve a kick in the ass, that's your job Dry.
)DB Lunges 1x10 15# per hand *done*
Standing Alternating DB Curls 3x20 20# per hand *done*
Bent Over Row 3x15 20# per side *done*
Push Ups 3x17 BW *done*
Crunches 3x30 *done*
Planks 2x30sec. with 10# DB against my chest. *done*
Back Extensions 3x25 BW *done*
Quick note: My body seems to have adapted, finally, to all this working out...soreness doesn't seem to be a problem anymore...I burnt every muscle in my body on my first FWB (pretty hard too)...and wasn't sore at all the next day. Maybe it's because these high reps don't tear any muscles? I'm kind of curious...I might check that out tonight.
Eric
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Forgot to mention this...
Every Wednesday, I receive shipments at work. Receiving this shipment consists of rolling gas cylinders (two at a time) simultaneously on a 20-30ft distance. They weight approx. 100lbs each, 4-5ft tall and about 12" in diameter. I hold them in a 70deg angle and push them with my feet while twisting the caps at the top to make them go faster...
I do this for about one hour...I have been doing this for the past 5 years, every week.
I use my legs, arms and shoulders a whole lot for this...it usually leaves me beat to ****, but I will do my workout tonight nonetheless.
I say I burn a good 300 kcals with this kind of work...
Good day
Eric
Every Wednesday, I receive shipments at work. Receiving this shipment consists of rolling gas cylinders (two at a time) simultaneously on a 20-30ft distance. They weight approx. 100lbs each, 4-5ft tall and about 12" in diameter. I hold them in a 70deg angle and push them with my feet while twisting the caps at the top to make them go faster...
I do this for about one hour...I have been doing this for the past 5 years, every week.
I use my legs, arms and shoulders a whole lot for this...it usually leaves me beat to ****, but I will do my workout tonight nonetheless.
I say I burn a good 300 kcals with this kind of work...
Good day
Eric
come on you wuss. Pick them up and carry one on each shoulder.
That's what she said.