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running lifting weights cardio workouts workout

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#286 NCstoner420

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Posted 29 November 2012 - 11:48 AM

These are my workouts everyday

Bench press

Squats

overhead press

upright row

Bent over row

Stiff leg deadlift

leg extensions

calf raises


You really should split this up over at least two days. You do not want to work the same muscles back to back to back. Give yourself 24 hours rest at the least depending on the amount of reps you do.

#287 The Saltman

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Posted 29 November 2012 - 11:49 AM

sorry i misspoke..its not everyday

Monday

Wednesday

Friday

#288 88 Bronco

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Posted 29 November 2012 - 12:38 PM

Solid plan. Take before and after pics so you can see the difference. I did the same thing. At 5'6 and a half (yeah I'm short) I started the year at 198. By August, I was down to 150 and 11% body fat. Now I'm 165 and stronger than I have ever been. Anyone can do it, it just requires discipline and dedication.

#289 The Saltman

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Posted 29 November 2012 - 12:46 PM

post them here if you dont mind. maybe some white out for your ugly face. and if i progress enough ill do the same.

I have taken a before pic but that was in june. worked out for 3 months then stopped but im back at it again hopefully now for good.

im 5'7 and short as poo too..now at 172 but with a huge beer belly.

my goal cut weight is 145lbs then I want to get to 165 .

#290 Darth Biscuit

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Posted 29 November 2012 - 12:48 PM

sorry i misspoke..its not everyday

Monday

Wednesday

Friday


That's a great plan, but don't do it forever... 2 months or so, then switch it up.

I'm to the point where I go nearly everyday, so I shoot for 4 days between exercising body parts. I did back on Sunday, so I won't do it again until tomorrow because today is my off day.

I break my workouts into:

1) Back Day
2) Chest Day
3) Leg Day (with biceps)
4) Shoulder/Trap Day (with Triceps)
5) Aerobic only or off

I no arm specific work on back or chest day at all so as not to overtrain them. Also, I never do the same workout twice in a row... if I do barbell bench this chest day, I don't do it at all next one or possibly do it as my last exercise.

Right now, I've gotten off of creatine and have gone from doing heavy, low rep sets to lighter higher rep sets with more cardio and abs. I'm going to do that cycle until first of the year then switch again.

#291 Cat

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Posted 29 November 2012 - 01:11 PM

Cat, in regards to your pull up question, no you should lose that much by missing a week. A lot of other things could explain it. Were you properly hydrated? Did you do anything strenuous prior? Did you warm up? Are you eating below your caloric needs? All of these can impact resistance training.


Interesting. I can't remember that far back but I know I warmed up however I do go through phases where I don't drink much and take in too little food.

I'll monitor those things and take them into accountant in the future.


Thanks for the tips.

#292 88 Bronco

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Posted 29 November 2012 - 01:58 PM

post them here if you dont mind. maybe some white out for your ugly face. and if i progress enough ill do the same.

I have taken a before pic but that was in june. worked out for 3 months then stopped but im back at it again hopefully now for good.

im 5'7 and short as poo too..now at 172 but with a huge beer belly.

my goal cut weight is 145lbs then I want to get to 165 .

I'll put them up when I get home. My before pics are just normal pics.


Interesting. I can't remember that far back but I know I warmed up however I do go through phases where I don't drink much and take in too little food.

I'll monitor those things and take them into accountant in the future.


Thanks for the tips.


No problem. Hydration is very important, as is diet. Working out fasted is not recommended for resistance training. I prefer not working out fasted at all, but some people believe it's good for cardio if you're trying to drop fat. Personally, I've found that my best workouts occur after a light healthy snack about an hour or two prior to the gym.

#293 88 Bronco

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Posted 29 November 2012 - 07:12 PM

Attached File  DSC02854.JPG   100.25K   16 downloads
Me at Xmas last year

Attached File  IMG-20120626-00119.jpg   135.03K   18 downloads

Me at the end of my cutting phase, it looks better on my phone. I'll add one when I'm done bulking.

#294 panthers04100

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Posted 30 November 2012 - 05:29 AM

Bad gym etiquette drives me nuts. It's not that damned hard to grab a spray bottle and wipe down the equipment you just sweated all over. Oh, and if you're curling in the squat rack, I hope you get polio.

the curl bars at the y only go up to 110. Some people can curl more than 110

#295 88 Bronco

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Posted 30 November 2012 - 06:21 AM

the curl bars at the y only go up to 110. Some people can curl more than 110


The Y doesn't have these?
Posted Image
The Y only has one bar and it's located in the squat rack?

#296 Mrs Pantherfan

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Posted 30 November 2012 - 09:59 AM

Attached File  DSC02854.JPG   100.25K   16 downloads
Me at Xmas last year

Attached File  IMG-20120626-00119.jpg   135.03K   18 downloads

Me at the end of my cutting phase, it looks better on my phone. I'll add one when I'm done bulking.


good for you!

It's truly amazing how different you look when you lose weight..I fee like I don't even look the same person

#297 88 Bronco

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Posted 30 November 2012 - 10:28 AM

good for you!

It's truly amazing how different you look when you lose weight..I fee like I don't even look the same person


Thanks, I feel a lot better. I look back at pictures and think "damn I was a fatty"

#298 Porn Shop Clerk

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Posted 22 December 2012 - 12:14 PM

i got a home gym for xmas!


really its all i need to get back into shape.

#299 Darth Biscuit

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Posted 22 December 2012 - 01:00 PM

I was gonna bump this today anyway... Thanks PSC.

How's everyone doing?

Despite my hurt arm and back, I've been going consistently still... Even on days I don't feel like it...

Been doing more cardio than lifting lately, gonna switch back to more lifting in about two weeks.

#300 88 Bronco

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Posted 22 December 2012 - 01:49 PM

I've stopped trying to going up on weights on my squats and started going deeper. Oh it hurts a lot.


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