Last edited by Jaekus (2011-01-25 19:12:29)
So I'd still be getting the full body workout every time, despite alternating lifts?Jaekus wrote:
Yeah I agree with PV. If you add in military presses, then the start of one day can be "squats - bench press - bent over row" and then the next workout day you can do "squats - military press - deadlift". On the day you do your military press you wouldn't need to do the arnold press as well. Military presses are probably a little better than the DB press, or so I've been told. Arnold presses are great though. I do both exercises, on different days from each other.nukchebi0 wrote:
Here is my restructured workout:
Monday: Full body
Tuesday: Rest
Wednesday: Full body+Plyo/HIIT
Thursday: Rest
Friday: Full body
Saturday/Sunday: Cardio/Plyo/HIIT on one of two
Exercises:
Squat
Bench Press
Deadlift
Bent-Over Row
Overhead Dumbbell Press/Arnold Press
Lat Pulls
Bicep Curls
Skullcrushers+Close Grip Bench Press
Calf Raises
Abs
I haven't decided on the sets and reps yet because I'm not sure what my goal is at this point. Input on the routine, and the difference between the two shoulder exercises, would be appreciated.
That's the main reason I have A and B workout days, so I can split my compounds up. I've tried doing them on the same day before but by the time you get to the bent over row you're just too exhausted to do it to proper capacity and technique, and thus your workout suffers as a result. The rest looks pretty good, except I'd also move your Wednesday plyo/HIIT to either rest day you have on a Tues or Thurs. The rest looks pretty good though man. Just also watch the close grip bench press, you'll need a fairly lighter weight than you use with the bench press as you'll be getting pretty tired by that stage, and it looks like you're supersetting. Try about half your working weight for it and adjust from there.
It was you.Jaekus wrote:
I tried that earlier...
e: that may have been someone else, I forget now.
Last edited by nukchebi0 (2011-01-25 23:30:53)
Have a browse through some of this, there's some good info here and the people writing them are all pretty buff so I'd say they know what they're on about.ghettoperson wrote:
Yeah I have read that, I was thinking more in terms of specifics that I should be eating for each meal.Jaekus wrote:
Zimmer made a great post, here it is - http://forums.bf2s.com/viewtopic.php?id=138630
In a nutshell (some random pointers really), eat 5-6 smaller meals every day, approx 3 hours apart. Eat approx 1 gram of protein per bodyweight a day (so if you weigh 170lbs, try to eat 170g of protein. This is where supplements can help). ALWAYS eat breakfast. Drink LOTS of water throughout each day, 3 litres or more. Eat carbs before a workout and afterwards, they give you energy. Eat lots of green leafy vegetables, especially at dinner. Chicken has lots of protein, the best source is skinless chicken breasts. When eating carbs, make sure they're whole grains and try to avoid white bread, white rice etc. (it's ok to eat these every now and then, but try to avoid eating them daily).
There are heaps of different diets, and it really comes down to what your goals are. Read Zimmer's post and then come back afterwards.
Last edited by Jaekus (2011-01-26 14:43:22)
that pregnancy was rough, eh?lrishpride wrote:
Been slowly getting back into a decent routine and concentrating on good died. Hurling starts back next week for the next 7 months so that should sort out all cardio work
Can't wait to actually be physically fit again.
for dinner? meat or seafood?m3thod wrote:
a good died?
Last edited by 11 Bravo (2011-01-26 10:44:53)
Mekstizzle wrote:
or you can do both
Shhhhhh....!HaiBai wrote:
if you're going to tell him to:
"then the start of one day can be "squats - bench press - bent over row" and then the next workout day you can do "squats - military press - deadlift"
just direct him to the 5x5 workout on stronglifts.com...
I found a box and put a towel over it for cushion. Obv still only works for db's but it helps with presses and flys when your elbows need to go below your back.Mekstizzle wrote:
This is a rather dumb question, but what's the best substitute for a bench?
use your dinner tableMekstizzle wrote:
That's what I've already been doing, I thought there was something cleverer out there. I'll buy a bench and bar soon enough. Really finding it hard to put on muscle now compared to before, need to start eating more and lifting much more
