How do I read this?

Question 1:
Day 1: Incline Presses: Is it read as, 4 sets of between 8 to 12 repetition of Incline Presses? Cincai 8 times or 10 times or 12 times also can?

Or is it read as 4 sets of Incline PResses, starting with 8 repetition first set, 10 repetition second set, 12 repetition third set?


Question 2:
Day 2: Pullups 3x Failure means?


Question 3:
Day 3: 70% MHR means Max Heart Rate?



============

Day One:

Chest/Triceps/Cardio
o 4x 8-12 Incline Presses
o 3 x 8-12 Incline Flyes
o 2x 8-12 Press Machine
o 3x 8-12 Either Pec Dec or Cable Crossovers
o 3x 8-12 Rope Pushdowns
o 4x 8-12 Skull Crushers (French Presses)
o 2x failure Dips or Bench Dips
o 2x 8-10 Kickbacks

print Click Here For A Printable Log Of Day One.

Day Two:

Back/Biceps
o Pullups 3x Failure
o Partial Deadlifts 3x 8-12
o Bent Over Rows 2x 8-12
o One-arm Rows 3x 8-12
o Pullovers 2x 10-15
o Straight Bar Curls 3x 8-12
o Alternating Curls 3x 8-12
o Hammer Curls 3x 8-12
o Reverse Curls 3x 8-12

print Click Here For A Printable Log Of Day Two.

Day Three:

Abs/Cardio
o Leg Raises 3x failure
o Decline crunches 3x failure
o Cable crunches 3x failure
o Side Bends 2x failure
o Treadmill 30 mins @ moderate rate... 70% MHR

print Click Here For A Printable Log Of Day Three.

Day Four:

Traps & Shoulders
o Dumbbell Shrugs 4x 8-12
o Upright Cable Row 4x 8-12
o Rear Delts Raise 3x 8-12
o Shoulder Presses 4x 8-12
o Front Raises 3x 8-12
o Side Raises 4x 8-12

print Click Here For A Printable Log Of Day Four.

Day Five:

Legs/Calves/Cardio
o Leg Extensions 3x10
o Leg Curls 3x10
o Front Squats 4x 8-12
o Hack Squats 3x 8-12
o Walking Lunges 2 sets
o Standing Calve Raises 3x 8-12
o Horizontal Calve Presses 3x 12-15

bodybuilding.com

I'm not going to do it.
I just wanna know how to read it nia... the 3x Failure means?

Oh I see... I get it. Push yourself till you fail la... Understood. Thank you.

Darklight79,
Is that you in your own avatar? How much weight is that you're carrying?

darklight79,

1. Important PR... what does PR mean?

2. Btw, what's positive phase of the repetition and inhale on the negative phase? Care to share your knowledge for a beginner?

3. By the way, how much does a 6ft bench press bar weighs?

This post has been edited by Pennywise: Jun 26 2006, 03:37 AM

darklight79,
I have been wanting to lose weight, body build, get more confidence, feel better, live healthier for a while now. I finally found some time to do it.

For starters, I have a workout plan made by my friend, student in Sports Management in Australia and also a diet plan made by another friend who is a nutritionist.

Here's my sample workout. Simple running / jogging / walking every morning at 6am for ~30 - 40 minutes coupled with low fat diet. Can you kindly comment on my workout plan?

Monday - Chest
Bench Press 3x10
Incline Press 3x10
Dumbell Bench Press 3x10
Dumbells Flys 3x10

Monday - Back
Lat Pulldown (Front & Back) 3x10
Upright Row 3x10
Shrugs 3x10
T-Bar Row (Alternative Cable Row) 3x10
One Arm Dumbell Row 3x10
Deadlift 3x10
=============================================

Wednesday - Biceps
Barbell Curl 3x10
Alternate Biceps Curl 3x10
Easy Bar Curl 3x10
Concentration Curls 3x10

Wednesday - Legs
Squats 3x10
Leg Press 3x10
Leg Extension 3x10
Hamstring Curl 3x10
Lunges 3x10
=============================================

Friday - Shoulder
Military Press 3x10
Front Flys 3x10
Side Flyes 3x10
Lateral Flys 3x10

Friday - Triceps
Cable Tricep Extension 3x10
Reverse Tricep Pulldown 3x10
Lying Tricep Press 3x10
Standing One-Arm Tricep Extension 3x10

Friday - Abs
Decline Crouch 3x10
Dumbell Side Bend 3x10



Can you kindly comment on this? Currently, I'm not too strong. I bench press a 6ft bar with 15kg per side for about 3 sets of 10 repetition. I ended up with my palms hurting. My friend taught me instead of relying on my palm, I must bench press using a punch movement. When I pushed it up, I have to breath in and hold my breath to feel the chest muscles? Is that correct?

I tell you how much I can carry now because I am hoping you can tell me what's a good weight to start off with my workout above? My friend who made me the workout plan said I should increase my weight every 2 weeks.

Lastly, I am currently not any gym member yet but I am looking forward to join back Fitness First in Aug when my friend leaves abroad and transfer sells me her membership.

P/S: I am quite sure I cant do many of these without joining the gym. All I have at home is the bench press chair, a 6ft bar, 2 dumbells and some weights.

This post has been edited by Pennywise: Jun 26 2006, 03:44 AM

I've been to gym before so I am not beginner. Ok la, maybe beginner since I quitted liao. Was member at FF and then CF 1U, now no more.

Anyway, is the training really that heavy? I think it's alright lor. I dont intend to go with heavy weights. Maybe 15kg per dumbell.

I just wish I know the right weights for me.

A lot of ppl say, if you want buff, WWE body like The Rock, you take HEAVY weights but LOW repetitions. If you want dancer or Olympic sprinter body, you take LESS weight but MORE repetitions. How true is this statement?

Huh? Then how do those dancers / body pump and The Rock get their body? If they have done the same workout, wouldnt they end up the same?

Ok, maybe my workout plan is too much. I will surf something up from bodybuilding.com.

Darklight79 sifu, if everyone lift heavy weights - how do those dancers / body pump and The Rock get their body? If they have done the same workout, wouldnt they end up the same?

Stop going heavier when I reach my ideal physique. Well, thank you for your advice. Sometimes, I just dont know how long the whole regime will take. My friend who goes to gym tells me that it's a lifestyle that can never stop. It will be a part of me to continue looking fit. Once I stop, I will just grow another belly.

I've been in this board long enough to know that darklight79 and nonameNo are the ones that rule this section of the board. Dont be humble with your knowledge, the label "sifu" suits you two best. Your knowledge can be of help to many of us.

So, how much do you actually eat? If it's not too much of a trouble, why not share your weekly diet here with us? Are you the 10-half-boil-eggs every morning type? I'm pretty sure you're not the bah-kut-teh type though.

I wouldnt want a makan trip but I was hoping darklight79 could share his diet plan with us.

Well, different height then should probably go with different weight eh? What's MY ideal weight since I'm 191cm?

It just keeps getting more and more eh? But if it's muscles, then it's ok. If it's fats, then its a problem.

What happens to your muscle when you cant exercise that much anymore? They all just go away or they drop and change into fats?

Yea, long time no see. I'll be going back to FF in Aug!! Yay!!

I've been reading so much about eating and dieting but when I go look around in bb.com and other boards, I can only find food and stuff thats only found in the US. Like our lifes here in Msia. Most of the time, I eat out as my house dont cook. Mamak, chinese food, fast food is our style.

I have a nutritionist friend who advice me on some healthy eating habits. So far, she drafted two diet plans for me but I have not put them into practice yet. Before I even bulk up, I wanna thin down a bit first. When I hit dual-digit weight like 99 and below, I will work up some muscles.

My friends used to push me a lot, always adding more weight. Until my palm and elbows hurt only stop. They keep pushing it, of course with some support and helping with bench press and etc. So, all these while I thought, carrying heavier = powerbuild = faster growing muscles... Wrong?

My muscles are growing. I can feel it and watch it on the biceps and feel it on the triceps. Now, I need to work on the tummy. I just need to go out and workout more than just sit here on forums, anime and programming.

I so seriously need someone to help me on my workout plan... For now, I'll just do those that I can do at home, every alternate days without miss.

If you wanna do boxing, might as well go for kickboxing. I know a class in Hartamas, very active, very fun and plenty of lenglui. Surprisingly, there are more women in a kickboxing class than men.

So far, I've been cross-training for 1 week. Have not lose much weight. I am alternating between my workouts, doing what I can only at home. Have not join a gym yet.

Well, you make a lot of sense to me. But I think most people who join kickboxing isnt for the martial art but rather sweat it out, like Body Pump program.

I wanna learn "TIGER UPPERCUT!" from Sagat of Street Fighter II.