BF2S Forums Workout Programs & Diet

Jebus wrote:

Camm wrote:

Jesus, how small were you before?

What do you mean?


This was me in January 2010

http://imgur.com/BV9xr.jpg

I didn't lift seriously back then, sometimes only 1x a week. Didn't lift at all in the summer holidays (except for 2 weeks); so I've set september 2010 as my official 'real' start date lol.

fuck me that's impressive, nice work man!

Shit. Nice one Jebus.

I'll pretty much agree with you on breaks, I always leave it at least 30secs, then on things like deadlifts and squats i'll do it when I feel like I can again.

Did my first leg session of the new rep layout, all the blood went to my legs a few times and I had to sit down, but it went well I think.

After flying normally. Good thing about that is I don't usually fly for that long hour wise but it's still tiring, so I physically have the time for it.

if i ever do any sort of workout or exercise it's actually before a long work/study/essay session

do a bit of reading and then go for a run or do some little at-home workouts

raised circulation and oxygen intake seems to help my concentration for the next few hours... and it beats a coffee

I've also found if I'm tired and workout I'll actually have more energy and be more alert afterwards (not immediately post-workout, more like half an hour and onwards afterwards). Just make sure you're not already physically exhausted to the point where your technique and form isn't up to scratch.

Last edited by Jaekus (2010-11-29 12:56:41)

I used to love working my shoulders.. I'd hit them so hard that i couldn't put my arms up on my steering wheel to drive home . My arms ended up looking smaller because i started getting disproportionate.

265lbs deadlift x5 today. 2 reps more than a while back. Didn't even manage 240lbs once last week, it's weird how my power fluctuates from week to week.

Wow jebus I'm impressed. Keep up the good work dude

SonderKommando wrote:

I love shoulders. Nothing like pressing an insane ammound of weight above your head.  Well maybe picking an insane ammount of weight off teh floor...

Haven't been able to do a solid upper body workout since April due to a jacked up shoulder. Yay for socialized medicine!

FEOS wrote:

SonderKommando wrote:

I love shoulders. Nothing like pressing an insane ammound of weight above your head.  Well maybe picking an insane ammount of weight off teh floor...

Haven't been able to do a solid upper body workout since April due to a jacked up shoulder. Yay for socialized medicine!

I used to military press behind my head. .. years later a doc told me that was horrible my shoulder girdle (after I hurt it).

Kmar wrote:

FEOS wrote:

SonderKommando wrote:

I love shoulders. Nothing like pressing an insane ammound of weight above your head.  Well maybe picking an insane ammount of weight off teh floor...

Haven't been able to do a solid upper body workout since April due to a jacked up shoulder. Yay for socialized medicine!

I used to military press behind my head. .. years later a doc told me that was horrible my shoulder girdle (after I hurt it).

Yeah. Alot of people say to it from the front, same with lat pulldowns.  I still do behind the head once and awhile but I keep it light.  Mostly do it for a pump.

Jaekus wrote:

Sturgeon wrote:

Never really been into going to the gym/doing weights, my exercise has been limited to football/bike riding etc.

I want to have bigger arms and work on my upper body strength though.

This will probably seem a little vague but I've tried googling and there's a lot of information, it's quite confusing. Could anyone link me to/show me a basic arms/upper body workout plan, I can spare an hour or two a day for it, the only thing is I don't want to be paying for a gym membership but I do have a set of dumbbells.

Thanks.

I was intending for the same thing but I was told on here it's best to workout your whole body, rather than just some parts. A couple weeks later and I'm beginning to agree with them (I have been working my whole body btw).

Do you mind telling me what you currently do please, pm/post here whatever.

Sturgeon wrote:

Jaekus wrote:

Sturgeon wrote:

Never really been into going to the gym/doing weights, my exercise has been limited to football/bike riding etc.

I want to have bigger arms and work on my upper body strength though.

This will probably seem a little vague but I've tried googling and there's a lot of information, it's quite confusing. Could anyone link me to/show me a basic arms/upper body workout plan, I can spare an hour or two a day for it, the only thing is I don't want to be paying for a gym membership but I do have a set of dumbbells.

Thanks.

I was intending for the same thing but I was told on here it's best to workout your whole body, rather than just some parts. A couple weeks later and I'm beginning to agree with them (I have been working my whole body btw).

Do you mind telling me what you currently do please, pm/post here whatever.

Sure.
All are using dumbbells, and 5 minutes of warmups on an exercise bike.

Mon/Wed/Fri - takes me approx 45-55 minutes
(biceps, triceps, legs, chest)
Flat flyes
Bench press
Bicep curls
Squats
Lunges
French presses (Skullcrushers)
Tricep kickbacks


Tues/Thurs/Sat - takes me approx 45 minutes
(back, shoulders, traps, abs)
Deadlifts
One arm rows
Lateral raises
Front raises
Reverse flyes
Seated shoulder presses
Upright rows

Then I do the P90X Ab Ripper workout (try a torrent ), it's a killer. Getting better at it though. (Takes me approx 20 minutes, because I take breaks as is encouraged on the DVD).

Exercises are seen here - http://www.sport-fitness-advisor.com/du … cises.html

You should do static stretches post workout too.

Last edited by Jaekus (2010-12-02 14:57:10)