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OfflineBirds_Can_Swim
Fish Can Fly

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Work-out routine?
    #5476312 - 04/03/06 07:51 PM (17 years, 9 months ago)

My plan is to run 5-6 days a week (between 3-5 miles a day)

Routine of crunches, push-ups, pull-ups, side bridges (i think that's what they're called) and gallows

And that's it I suppose. I'm almost certain I'm doing something wrong there


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InvisibleVoidOfsPg
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Loc: San Antonio, TX
Re: Work-out routine? [Re: Birds_Can_Swim]
    #5476493 - 04/03/06 08:30 PM (17 years, 9 months ago)

I've been trying to work out lately but it just doesn't happen.

I need to set myself a routine so I'll actually have a plan to remember each day.

I also think I need to stop smoking weed for any of this to happen. haha.


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Offlinebrowndustin
dustybuddy

Registered: 10/03/03
Posts: 2,957
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Re: Work-out routine? [Re: Birds_Can_Swim]
    #5479893 - 04/04/06 05:15 PM (17 years, 9 months ago)

I'd ask what your goals are. The biggest wrong you could ever do would be to stop doing anything or slack off. Sounds like you'll get in good shape but probably not a ton of muscle (Though I'm sure you'll be ripped).

Void, just smoke weed before the gym. After work, I'm not allowed to smoke unless I'm actually at my gym's parking lot. If I do... well, I'm a fuckin burnt ass and I feel like a lousy peice of shit for the next couple of days. Time off is good every once in a while if it's worked into your schedule, but being a lazy stoner's something I beat myself up for. In the past year I've probably only missed about 2 workouts.

Besides, it feels much better to have a nice pump and some exhaustion when smoking. After my gym strip dries, I'm heading to the gym, then the local bong shop or whatever people call them. Headshop. :smile:

:bongload:


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When the stress burns my brain it's like acid raindrops
maryjane is the only thing that makes the pain stop


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OfflineBirds_Can_Swim
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Re: Work-out routine? [Re: browndustin]
    #5480384 - 04/04/06 07:55 PM (17 years, 9 months ago)

For some reason, I've never given muscle much thought

I'd preferably be slim

Maybe rippled with muscle or something


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InvisibleKingOftheThing
the cool fool
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Re: Work-out routine? [Re: Birds_Can_Swim]
    #5480402 - 04/04/06 08:00 PM (17 years, 9 months ago)

gaining muscle is more about diet that it is about exercise. getting bigger 70% what u eat and 30% how u work out. also if you are trying to bulk cardio isnt somethign u need to do. bulking and cutting at the same time is inefficient. you should bulk for awhile then use cardio to cut.... lol u can trust me, i used to be in great shape before i got old and lazy


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Offlinemoosehead
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Re: Work-out routine? [Re: KingOftheThing]
    #5482602 - 04/05/06 12:01 PM (17 years, 9 months ago)

I like to ride my bike alot. Is that gonna fuck up gaining?


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Invisiblegoobler
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Re: Work-out routine? [Re: moosehead]
    #5482809 - 04/05/06 12:50 PM (17 years, 9 months ago)

define alot, as in miles/speed


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Offlinebarfightlard
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Re: Work-out routine? [Re: Birds_Can_Swim]
    #5482952 - 04/05/06 01:29 PM (17 years, 9 months ago)

If you want to get big don't do any cardio. If you want to get ripped and maybe gain a little bit of strength then just work out light/medium with about 12 rep sets and do your cardio.


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"What business is it of yours what I do, read, buy, see, say, think, who I fuck, what I take into my body - as long as I do not harm another human being on this planet?" - Bill Hicks


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Invisiblegoobler
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Re: Work-out routine? [Re: barfightlard]
    #5482982 - 04/05/06 01:36 PM (17 years, 9 months ago)

??????

you need to do some cardio to keep your vascular health up...


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Offlinebarfightlard
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Re: Work-out routine? [Re: goobler]
    #5483358 - 04/05/06 03:45 PM (17 years, 9 months ago)

Well not straight away. And if you must only 1 day of the.


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"What business is it of yours what I do, read, buy, see, say, think, who I fuck, what I take into my body - as long as I do not harm another human being on this planet?" - Bill Hicks


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OfflineBirds_Can_Swim
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Re: Work-out routine? [Re: barfightlard]
    #5483405 - 04/05/06 03:55 PM (17 years, 9 months ago)

So...

Lift a bit

But run more?


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Offlinemoosehead
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Re: Work-out routine? [Re: goobler]
    #5483509 - 04/05/06 04:13 PM (17 years, 9 months ago)

No clue. I would guess at about.... shit, i should figure it out.

My town has alot of hills though. A ride back from school takes about 30 minutes and prolly covers ...10 miles? Im not sure, it takes me 15-20 minutes by car to get to school.

I dont plan on riding my bike today becuase Im pretty sore. The more I think about it, I guess I should just fuck around and see what works best.


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Offlinebarfightlard
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Re: Work-out routine? [Re: Birds_Can_Swim]
    #5483753 - 04/05/06 05:08 PM (17 years, 9 months ago)

If our not looking to get much stronger or make big muscle mass gains then ya lift a bit and run alot.


--------------------

"What business is it of yours what I do, read, buy, see, say, think, who I fuck, what I take into my body - as long as I do not harm another human being on this planet?" - Bill Hicks


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InvisibleKingOftheThing
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Re: Work-out routine? [Re: barfightlard]
    #5484256 - 04/05/06 07:22 PM (17 years, 9 months ago)

i wouldnt be doing any cardio if u are a skinny guy trying to make some gains. you can worry about that when you are cutting. as for diet this post from the biggest bodybuilding site on the net is probably the best easy to read compilation of diet explanation.
here is a link to the post:
http://forum.bodybuilding.com/showpost.php?p=7327395&postcount=5

hereis a copy/paste of the post:

Diet:

-Total daily calorie intake. This is what will make / break you
-Total daily calorie intake. This is what will make / break you
-Total daily calorie intake. This is what will make / break you

- It is NOT efficient to try and lost fat AND gain muscle at the same time
- It is NOT efficient to try and lost fat AND gain muscle at the same time
- It is NOT efficient to try and lost fat AND gain muscle at the same time

- BMR and nutrition calculator (click here)

- Total Daily Protein Intake (for best results I recommend AROUND 2g per lb of bodyweight)

- Fatloss basics. READ IT:

- Foods (Good vs. Bad):

- If there was ONE SINGLE KEY to the gains I made in the 1 1/2 years when I went from 175-225 (my best.. leanest gains), it is OATS / STEEL CUT OATS ! The emphasis here is that oats / steel cut oats are a INEXPENSIVE, HEALTHY, yet VERY CALORIE DENSE FOOD. I saw lean gains like I had never seen before. But NO THEY DON'T TASTE GOOD. YOU HAVE TO FORCE FEED THEM. This gets old fast. I added about 1 cup of oats to each protein shake.

When bulking (to gain lean muscle mass), I aim for:

- 1lb lean beef per day
- 1 Gallon Skim Milk per day
- Around 2000 cals per day from oats
- Lots of protein shakes (up to 8 per day)
- Lean chicken
- Lean turkey
- Lean beef / sloppy Joes (manwich)
- Hamburger Helper
- Lots of pasta
- Lots of tuna
- Potatoes
- Rice (Note: If you can afford it you can do things like boneless chicken breast, steaks etc.. etc..)
- Veggies (Fresh if possible)

When cutting (to lose fat):

- I eat many of the same foods above, but with a lower TOTAL DAILY CALORIE INTAKE

- I put a emphasis on PRE- and POST-workout nutrition, and the end result is that most of my calories are eaten before my afternoon workout. I have found this to be ideal (for me).




Supplements:

- Supplements / Companies to avoid: http://forum.bodybuilding.com/showpo...0&postcount=81

- SAVE $$$$$ ! ! STICK WITH THE BASICS ! ! )

Multivitamin
(Click here for a Multivitamin Comparison Chart)
10 lb bags of Optimum Whey Protein (This includes a great BCAA profile AND glutamine) (Note: I recommend Choc / Choc Mint only)
Creapure Creatine or Creatine Ethyl Ester HCL or Magnesium Creatine Chelate
Cold Pressed Flaxseed oil (and / or fishoil

- Stay on creatine, there is no need to cycle it ! (cycling and loading are totally optional)

- Creatine timing (when / how to take it):
http://forum.bodybuilding.com/showthread.php?t=307788
http://www.bodybuilding.com/fun/author22.htm

- For best results, aim for AROUND 2g of total daily protein intake per lb of bodyweight EVERY SINGLE DAY ! !

Example:

Bodyweight: 200lbs
Total daily protein intake: 400g
Here is why:

http://www.johnberardi.com/articles/...oprejudice.htm


http://forum.bodybuilding.com/showthread.php?t=337536
http://forum.bodybuilding.com/showthread.php?t=392907




Workout / Routine:

- I recommend a MAX-OT, 5x5, HST (or similar) routine with a EMPHASIS ON:
- Squatting / Leg pressing
- Deadlifts
- Barbell benchpress (Including flat / decline / incline)
- Both BB's and DB's for best results

- Concentrate more on measurements and less on bodyweight

- Weigh yourself once a week. Should gain (or lose) around 1lb per week (depending on goals).

- Concentrate on form first, in order to stay injury free

- Emphasize both range of motion, and mind-muscle connection

- With intensity, strength gains, and a proper bodybuilding diet, the size gains (or fatloss) will come

- Make sure and have a spotter when working out your major muscle groups, preferrably someone bigger than you

- Don't be scared of overtraining. Simply listen (pay attention) to your body, and ask more questions later if you think you are overtraining.





Cardio:

- If possible, do cardio at least 8 hours from when you lift weights

- If possible, do cardio in the AM after sleeping.

- No need to do cardio on a empty stomach, but many prefer to due to nausea

- Jumping rope is a very efficient form of cardio

- HIIT (High Intensity Interval Training) is a efficient form of cardio






Recovery (A.K.A GROWTH !):

- With proper intensity MUST COME PROPER RECOVERY !

- Make sure and get enough protein right before you go to sleep.

- Make sure and get enough protein/carbs right when you wake up

- Make sure and get enough deep, quality sleep (Not getting enough quality sleep is the #1 newbie mistake. You should aim for at least 8 QUALITY hours of sleep per night):
http://www.johnberardi.com/articles/...sleep_1_pr.htm
http://www.johnberardi.com/articles/...sleep_2_pr.htm
- Make sure and get enough protein / calories on off days (This is when your body will be recovering) It is important to be consistent !

- Make sure and get proper pre and post-workout nutrition:

Carbs pre and post workout.
Protein pre and post workout.
Creatine pre and post workout:
http://forum.bodybuilding.com/showthread.php?t=272067





H20 / Cell volumization:

- Make sure and drink enough water throughout the day (This is CRITICAL ! !) I drink about 1 liter per hour. (Keep in mind I am currently over 240lbs so you may not need this much) Click here to read about why this is SO IMPORTANT:

http://forum.bodybuilding.com/showthread.php?t=332329
http://www.t-nation.com/findArticle....le=301stretch2
http://www.biochemj.org/bj/313/0697/3130697.pdf
http://www.bodybuilding.com/fun/author22.htm


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Offlinebarfightlard
tales of theinexpressible
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Re: Work-out routine? [Re: KingOftheThing]
    #5485040 - 04/05/06 11:12 PM (17 years, 9 months ago)

Great link!

Do you know any good links too MAX-OT, 5x5, HST programs?

Also on rest days should my carb and protein intake stay the same or should I back of carbs a little?


--------------------

"What business is it of yours what I do, read, buy, see, say, think, who I fuck, what I take into my body - as long as I do not harm another human being on this planet?" - Bill Hicks


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OfflineLiquidSmoke
My title's cooler than yours DBK

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Re: Work-out routine? [Re: KingOftheThing]
    #5485171 - 04/05/06 11:58 PM (17 years, 9 months ago)

nice

i've also been spending more time in the gym than usual. although I do the big no-no's by doing heavy lifting and cardio in the same workout.

About 4 days a week I'll lift: here's my workout and lemme know what I should do to change or improve it please.

day1: tricepts, shoulders, pectorals.

Incline press w/ dumbells at 65 lbs (per dumbell), 2 sets of 10. 70 lbs, 1 set of 10

Decline press w/ dumbells at 70 lbs, 2 sets of 10, 75 lbs, 1 set of 10

flat dumbell bench press, I like to max out, 85lbs, 2 sets till failure, usually 6-7 reps. 90 lbs, 1 set till failure, usually 4-5 reps

military press with the bar, 105 lbs, 2 sets of 8 behind the neck, 2 sets of 8 in front of neck


day 2: bicepts, back, traps.

3 sets of 10 chin-ups

2 sets of 10 pull-ups

bar lifts (i dunno what you call them but it's when you lift the bench bar to your chin while keeping your hands close together, for traps). 125 lbs, 1 set of 10, 135 lbs, 1 set of 10, 145 lbs, 1 set of 10

dumbell curls, i use 35 lb dumbells and do 3 sets of 15

preacher curls, 85 lbs, 1 set of 10, 95 lbs, 1 set till failure (usually 4-6 reps)

reverse preacher curls, 75 lbs, 2 sets of 10.



i alternate those workouts twice a week. and after each full lifting session is over, I go on the eliptical for 30 minutes at 13 resistance (20 max) and then I'll jog for 40-45 minutes at 6.7-7.0 speed. which is like a 9:30 minute mile.


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"Shmokin' weed, Shmokin' wizz, doin' coke, drinkin' beers.  Drinkin' beers beers beers, rollin' fatties, smokin' blunts.  Who smokes tha blunts?  We smoke the blunts" - Jay and Silent Bob strike Back


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Offlinebrowndustin
dustybuddy

Registered: 10/03/03
Posts: 2,957
Last seen: 9 years, 8 months
Re: Work-out routine? [Re: moosehead]
    #5485985 - 04/06/06 10:10 AM (17 years, 9 months ago)

I'm not sure if it's freaky genetics, but my little brother rides his bike like mad (my town is ALL HILLS. we live in a mountain) and he has the biggest legs ever. I suppose low gears or genetics. He doesn't even work out his legs because the squat rack's too intimidating, and his ego gets to him and he starts working out his show muscles. Still a ripped little fucker though :P

Running's the skinny man's exersize. I used to be a long distance runner but screw that. I get a better runner's high from lifting. I've personally been slipping in some cardio here and there and it hasn't affected me negatively, thank god. If I skated to the bus stop and back, I used to easily shed pounds and not just water weight either. I was dry as a bone.

Just make sure that your diet's in check and I think cardio's all right to do. Don't ever try cutting and bulking simultaniously because that's a lost cause like everyone said before.... yet, people still do! You're not going to gain 10lbs of muscles and get those washboard abs, honky! Get big and then slowly let your muscles and striations appear with light cardio. Make sure that you've eaten or have gotten some protein in your system, because after 5 hours or so (just on average, without heavy lifting or significant stress) your body will become catabolic. If you start running, biking or doing cardio then you can kiss your muscles good bye.

I've seen fatties slim down to scrawny peices of crap, and I've seem total lard ass sci fi nerds become chisled works of art. Train smart, know your body above all and stay consistent. :discodance:


--------------------
When the stress burns my brain it's like acid raindrops
maryjane is the only thing that makes the pain stop


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OfflineThe_Hobbit
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Re: Work-out routine? [Re: Birds_Can_Swim]
    #5488431 - 04/07/06 12:02 AM (17 years, 9 months ago)

Quote:

Birds_Can_Swim said:
My plan is to run 5-6 days a week (between 3-5 miles a day)

Routine of crunches, push-ups, pull-ups, side bridges (i think that's what they're called) and gallows

And that's it I suppose. I'm almost certain I'm doing something wrong there



I hope you don't mean that you're doing the exercises wrong because neck bridges are potentiall dangerous. It's extremely difficult to do them with good form without messing your spine. I hope you are really up to that. I workout allll the time and even I have problems. =x Just making sure.

Some good exercises.

http://www.bronzebowpublishing.com/exercises.html
Tiger bend squat (try with your arms up, hands facing ahead in a relaxed fist)
*alternative is overhead squat
Tiger stretch pushup
Regular pushups (fingertips are how a man does it)
Handstand pushups
Dips
Crunches
Bridging
Chins
Pullups
Rows (need dumbbells or barbell)

http://www.dragondoor.com/articler/mode3/229/
Frog stand

LOTS of stretching.


--------------------
Smoking my hobbit leaf...
Please keep in mind that I am just a human being. Please read my posts carefully and interpret their meaning for yourself.


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OfflineBirds_Can_Swim
Fish Can Fly

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Re: Work-out routine? [Re: The_Hobbit]
    #5509112 - 04/12/06 05:33 PM (17 years, 9 months ago)

Thanks for the suggestions, but as of now I'm really dicking out on my routine

For one, the weather has been keeping my from running my wanted miles (normally, i don't mind rain, but this is just debilitating)

I'm still doing crunches, and I'm paranoid as ever about my form, and I also know that I need to do them in accordance with other exercises (the ones that strengthen the muscles crunches weaken, I think)


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