Bro thats alot of exercise. How long till u finish all that? Full body workout?
Braindead's Workout Jounal!, pros advice wlcome, 178cm 69kgs to 178cm 80kgs timeline...
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 Jan 24 2009, 07:36 PM
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Jan 24 2009, 08:06 PM
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#2
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Bro i think ur ectomorph.. but u already have a good weight base.
How is the exercise for you? Is it heavy enough? I bet u can do heavier. Try to limit the time, no longer than 60 minutes per session. 3 session of cardio plus 3 session of weight training is overkill in my opinion. You need to cut back on the cardio if u want to gain some weight. Nice definition btw.  This post has been edited by myvi5949: Jan 24 2009, 08:11 PM |
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Jan 24 2009, 08:22 PM
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#3
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That's a busy schedule bro.. make sure u get enough calories and get enough sleep.
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Jan 26 2009, 11:27 PM
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#4
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Bro u should do compound first, then isolation, then conditioning. The workout is all over the place in my honest opinion.
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Jan 27 2009, 07:37 AM
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#5
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QUOTE(braindead_fr3ak @ Jan 26 2009, 09:50 PM) 26/01/09 ( triceps, shouder, abs and chest....) Bro u got me wrong..full body is ok but its a good practice to start with compound movements (squats,shoulder press, deadlift, flies etc) then move to isolations (curls, kickbacks,extensions), then move to conditioning/optional (crunches, situps).. this is to prevent pre-exhausting your main lifts. firstly im sad to say..today i could not do any chest workouts at all.... this was pretty sad....its a public holiday....gym closed..grr..all i had was my room equips.... i learned something interesting... no bench = hard to do chest wrkouts...any ideas guys? TODAYS WRKOUT: stretch and light military presses for warm up... (5kg  )3x10 sit-ups 3x15 leg raises 2x10x10kg(each hand) shoulder presses 1x5x10kg shoulder presses(burnout) 3x10x5kg kickbacks 3x10x20kg upright rows 3x10 half crunches 1x10x5kg shoulder upwright flys ( dont know wat to call this exercise) 2x5x5kgs shoulder upwright flys.... felt like fire at the end...stomach was nearly queasy but not there yet.... triceps felt pretty hard worked and overall feelgood workout (although was a bit pressed for time)....i learned.... 1)my abs are pretty weak...during the last rep..whole ab was vibrating...... 2)BLOODY HELL... i got fat tummy!! 3)Triceps are pretty weak...only 5kgs....daamn...(but i think its) 4)really need to get a bench for my chest...pushups just aint gonna cut it...  shoulder presses (main lift) upright rows shoulder upwright flys kickbacks (isolation) leg raises (optionals) sit-ups half crunches That's how i would re-arrange it. You can do whatever u want; fullbody, splits, 10 reps, 15 reps heck 50 reps also can. What I am trying to say is that the workout is not set in stone. So first u may want to try full body, stick to it for a month or two..then decide whether u want to change to splits.. or change the amount of sets or reps.. add tempo..try different thing to determine which one works for you. Your workout is entirely up to you, the trick is to keep your body guessing and promote hypertrophy. |
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Jan 29 2009, 08:30 AM
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#6
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QUOTE(mofonyx @ Jan 29 2009, 05:01 AM) legs / pull / push split I am switching to this split myself. I think it makes a lot of sense. The more taxing lift should be done on day5 because you'll get 2 days off after. Day1:LEGS Day2:Rest/Cardio Day3:BACK/BICEPS Day4:Rest/Cardio Day5:CHEST/SHOULDER/TRICEPS Day6:Rest/Cardio Day7:Rest |
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Feb 28 2009, 08:53 PM
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#7
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That's insane. 40kg military press
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