anyone a veteran at working out?

[wazzacky]

I've been working out for the past two weeks. Im wondering if my progression is healthy.
i work out 6 days a weeks. Light workouts focusing on about 5 muscle groups per day. These work outs last from 25 to 30 minutes with a 4 minute stretch. I just started running 4 days ago too. 1km, not much, but every day i run. Today the first day of my 3rd week. I ran than bumped the number of sets from 3 to 4. Is this a bit to early? I can definitly feel that my muscles are up to it, except my quads which i do 3 sets because of the run.
And can ya tell me if this is a good plan for losing fat. My target is 6% body fat, and i believe im a litte over 13 right now. I weigh 137 pounds (i don't know wat that is in kg).

Yea to sum up. Can u tell me if wat im doing is ok? will i lose fat at a good pace and gain muscle? Oh ya and i take glutamine which is just a powder that helps repair my muscles faster (its completly natural).

[Siris]

Well want you seem to being doing is a advance stage work out were people have achieved there desired muscle mass and want to stay.

I suggest working out only one muscle group a day. if you dont want your bis/tris to have there own day you can throw bis in with your back and your tris with your chest. Stay at 3 set of each exersize. Now if you want to gain muscle mass then do higher weight and lower reps. ( i do 8 reps and if I really want to pus i'll do even higher weight with 6 reps). If you want toning do lesser weight with more reps say 10-12.

if arms are seperate never do back and chest and arms right after each other. mach sure you have a day of something else in between.

My routine is monday - back, tues - legs, wed - chest, thurs - shoulders, fri - arms.
Abs you want to do more that once a week. I suggest do a core workout at least every other day.

Now since you are new to the gym your body won't have the endurance so you need to destroy yourself everyday for no less than the first month maybe more. After thatyou'll notice you can go longer. I'm there usually between 1 and 2 hours.

Oh and you won't see real results for at least 6 months so don't get descouraged!

[wazzacky]

ok now this is gona sound lame. Until i get my job at best buy which shouldn't be to far away. Im stuck with 20lb dumbels. They are really big and probably weight differently. I work out at home because im not gona be bogged down by a contract like my brother was.
Here are details. I work out my core every day. this being my 3rd week, i will be doing 40 upper ab crunches , 40 leg lifts, 40 crunches, and 1 minute plank. as i said only have dumbel's atm limits the amout of excercises i can do. So with Bicep i do on my first set a mix up of hammer curls, curls, and reverse curls for 12 reps. 2nd set i do 12 of concentration, and than repeat again. triceps im building my strength because they are a not where i want them to be. Like i said i only have 20lbers so i do 1 set of dips . than 3 sets of the one where u put the dumbell behind ure nexk and extend upwards. My chest is really tuff to work out with such low weights. I barely feel a thing after my 4th set. I do shoulder shrugs. Squats at 5seconds per rep for 12 reps. Lunges for 12 reps w/ weights. The next day i have my shoudlers (which are incredibly weak) my mid back, which is really hard to work out doing just dumbel rows. my calves with raises..and thats it to think of it. I made this plan up my self. ANd i try to change it every new week because i have that one day off on sundays.
and ack, 6 monthes for good abs!?. makes sense when i was in PE my body was pretty good at 8% body fat running 3.5km every 2 days.

hey would it be asking to much if u could organize my excercises and suggest new ones for optimal performance. Oh and btw how u said i could work out for longer. Im not sure if this like that right now. But with the 4th set i worked out for 35 minutes.

[Ares]

I've been sculpting my body for about 2 and a half years. I guess Im a veteran?

Anywho if you are just aiming at losing weight I suggest you stop. ( if I understood what you are doing correctly).
I would simply, run.
Yeah... Run...
Improves heart rate=longer life span.(Your heart will pump more blood in 1 beat then it normally would so it will beat less then it normally does... So it will beat longer then it would before, get it?)

Do a lot of running, it worked for me. I lost the weight I needed too and began my actual weight training. I weigh in at about 150 pounds or so, Im about 5'9.
But I got some pretty nice results if I do say so myself.
I can bench press 225-230 pounds.
I can squat about 325-350
Dead lift about the same.
and Clean is a mystery. I haven't done clean in a very long time because of a wrist injury but its along the lines of 180
Along with my weight lifting routine I run a mile every day. Its not much once you get into the habit of running. I can work out for 2 hours+ if I do my workouts properly and seperate my lifts.

But like Siris said:
More Weight+ Less Reps=Muscle build up.
Less Weight+ more reps = toning muscle.
If you cant do 5 reps of something, dont do it at all, I think siris also said to separate your lifts. I do mine in 3 sets.
10 reps the first set
10 the next
and 10 the third time. Usually you want to go up in the weight maybe by 5 pounds or whatever works for you.


Im sorry for the messy responce and Im sure Ive left out details, Im busy writing a report so my attention is on that, but Ill reply and continue to help.

Feel free to ask whatever, dont be embarrassed

[Siris]

Yeah I can organize it for you. Being in the MC I have to pt a lot so I know a lot of excersizes you can do. Give me like a day to sit down and write it out.

I'm sorry I'm so use to a free membership at the gym I forgot you might not have access to one. However if you are serious about working out and weight training it would be wise to either invest in some equipment or getting a membership at a good gym. I like gyms because you can always ask anyone there for tips and advice.

[wazzacky]

yea once i get a job im gona goto gym, my limitations are just too much at home. and yes i want to build weight in msucle. But i wana lose atleast 5% of my body fat aswell. I weigh only 137 pounds for godsakes. I remember when i weighed 160 when i was in gr 9 i was a tank.
yes and ares and siris. when should i increase my weights for dumbellz. I feel i can do 25s now maybe with 3 sets of 12 im not sure. Im guessing around every 3 weeks?
oh ya and i appreciate it alot siris if ya did. that'd be kick ass.

[Siris]

yeas its about every couple of weeks but if you think you can do 3 sets of 12 you need to go even higher in weight. id say 30-35.

The goal is to constantly push yourself. There will be days when you feel like not doing it. Those are critical times to actually push through. And never get lazy about it. always put out your max. your last rep of each set you should barely make it. And if you have a parter its even better.

[wazzacky]

hey i combined all my excersices and now do 1 day on 1 day off, with running 1km 5 days a week. That sound alrite? its just to get me ready for the gym when i can pay for it. Plus it feels kinda better working out longer.

[Z3R0]

You don't need to do one day on and one day off. Do upper body Mon, Wed, and Fri. Lower body Tue and Thur. Also...1km a day? That's not even a mile...

[wazzacky]

wat u said has virtually no help. serisously why did u even bother saying anything. And wats a mile? Some dead kings unit of measurement. Bah go metric already.

[Z3R0]

Yes, because I've only been working out since I was in the 8th grade. Ok, let me put it in plain, common English, which from the way you type I don't know if you speak it but here it is anyway: Don't be such a pussy, run more than 1km a day. >.>

[wazzacky]

Yes, because I've only been working out since I was in the 8th grade. Ok, let me put it in plain, common English, which from the way you type I don't know if you speak it but here it is anyway: Don't be such a pussy, run more than 1km a day. >.>

honoustly. im gona ask nicely, don't post in this thread, all i want is info from siris or ares. Read...honoustly read, u can't expect a person who hasn't run in like 8 monthes to start running 2km or more a day. I don't care what you can do. Im asking for excercises* and tips for working out at home that would be sufficient enough to get a good workout.

[Siris]

I shot you back on that pm. Lemme know if it's confusing. I wrote it in kind of a hurry..

[wazzacky]

no i got it, i was already doin two of them the tri extensio (behind ure head) and the one where u pull the weigh up for the mid back. but yea i got the rest, ill try em out tomorrow. ty

[Z3R0]

honoustly. im gona ask nicely, don't post in this thread, all i want is info from siris or ares. Read...honoustly read, u can't expect a person who hasn't run in like 8 monthes to start running 2km or more a day. I don't care what you can do. Im asking for excercises* and tips for working out at home that would be sufficient enough to get a good workout.

I know fat people that run over 1km a day. Suck it up and stop whining. As for posting...I'll post all I want in this thread. If you only want info from Siris or Ares, then I suggest you PM them. Also...as a side note...it would probably be easier to read if you didn't type like a two year old. <.<

[Ares]

Running is the best way to lose weight, get in shape, improve your health.


No other way around it, no pills, no diets. Just running.

It doesn't matter if you ran for years or not, you can always start running again. I for one always believed people quit( working out wise ) or stop lifting or stop whatever they are doing because they want too. I always keep pushing my body and guess what? I can still run, it hurts but nonetheless you keep going and going. I think its all psychological. You only stop because you WANT to stop not because you NEED too. Thats just what I believe. Of course there is exceptions like asthma and all that

[Z3R0]

Running sucks if you haven't done it in a while...but eventually, with proper breathing techniques and consistancy, the pain will pass. Heh.

[Ares]

Running sucks if you haven't done it in a while...but eventually, with proper breathing techniques and consistancy, the pain will pass. Heh.

I can run my miles and have a decent conversation with my friend
it takes time but you get there

[Z3R0]

I can run my miles and have a decent conversation with my friend
it takes time but you get there

I'm there. I just stopped smoking a while back and started running again. Was agony...but I'm fine now. I get bored and just put on my running shoes and my ipod and just take off.

[Ares]

I'm there. I just stopped smoking a while back and started running again. Was agony...but I'm fine now. I get bored and just put on my running shoes and my ipod and just take off.

Nice
how much do you run? time yourself?

I can do 3 miles each under 7:30.
Ima try for four in a little bit.