ANYBODY HERE WORKOUT?
- Thread starter Chevy Man
- Start date
Re: Re: Re: ANYBODY HERE WORKOUT?
Very important as you need the rest.
Not enough sleep and you'll feel lazy and you'll definately have no energy when hittin the gym.
You won't be able to go all out.
The nice thing about working out is the fact that it will make you sleepy. You'll get home ready to catch some Z's.
Very important as you need the rest.
Not enough sleep and you'll feel lazy and you'll definately have no energy when hittin the gym.
You won't be able to go all out.
The nice thing about working out is the fact that it will make you sleepy. You'll get home ready to catch some Z's.
You definately need to drink lots of water or else you'll end up passing out from dehydration one of these days.
It's scary because you think you're drinking enough but you are dead wrong, you lose a lot of fluids while working out. And 2 or 3 glasses of water a day won't cut it.
As for gaining weight, that's easy, eat!
It's as simple as that, eat more. Lots more, that's what boxers do when they want to get bigger.
Oh yeah, and go with heavier weights. Some people's muscles can endure more weight than other people.
For instance my homeboy and I weigh about the same, we do the same routine but his biceps got hella bigger than mine.
I didn't understand what I was doing wrong but then some trainer told me that I was probably not lifting beyond my tolerance. I started liftin heavier shit and walla! It worked....
It's scary because you think you're drinking enough but you are dead wrong, you lose a lot of fluids while working out. And 2 or 3 glasses of water a day won't cut it.
As for gaining weight, that's easy, eat!
It's as simple as that, eat more. Lots more, that's what boxers do when they want to get bigger.
Oh yeah, and go with heavier weights. Some people's muscles can endure more weight than other people.
For instance my homeboy and I weigh about the same, we do the same routine but his biceps got hella bigger than mine.
I didn't understand what I was doing wrong but then some trainer told me that I was probably not lifting beyond my tolerance. I started liftin heavier shit and walla! It worked....
week #1
monday: primary chest, secondary shoulder/triceps
1. incline dumbell 4/12
2. flat barbell 4/12
3. decline dumbell 4/12
4. cable cross over 4/12
tuesday: quads, hams, calf & tibula
1. squats (freebarbell) 4/12
2.leg press 4/12
3. leg extention 4/12
4. standing leg curl 4/12
5. reverse lunge 4/12
6. hamtractor 4/12
7. donkey calf 4/15
8. seated calf 4/15, 12 10
9. tibula flex 4/15
wednesday: primary back, secondary biceps
1. pull ups 6/10
2. reverse grip barbell row 4/12
3. t bar row 4/12
4. lat pulldown (verticle i.e. no 70 degree tilt) 4/12
5. hammerstrength row 4/12
thursday: rest
friday: shoulders, traps
1. combo: (thumbs in) seated bent over laterals/ bent over rows 4/12
2. seated dumbell presses 4/12
3. combo: (palms in) seated side laters/front raises 4/12
4. upright bentbar rows 4/12
5. dumbell shrugs (100/4, 110/4, 120/4, 130/4)
saturday: arms
1. seated alternate curls 4/12
2. spider curl 4/12
3. single arm cable preacher 4/12
4. hammer curl (outs) 4/12
5. decline scullcrusher 4/12
6. triceps pushdown 4/12
7. overhead rope extention 4/12
sunday: rest
week 2: repeat all. increase starting wieght/decrease 2 reps
week 3: repeat all. increase starting wieght/decrease 2 reps
week 4: begin cycle over starting at slightly higher wieght then week one. this is called the periodazation methed. run six weeks then change program.
if you have a hard time gainin' wieght increase your diet to 4500+ calories a day during training.(hyper trophy phase)
............i charge a grip for this shit so enjoy an bust it homie
MR.DOCTOR............out
monday: primary chest, secondary shoulder/triceps
1. incline dumbell 4/12
2. flat barbell 4/12
3. decline dumbell 4/12
4. cable cross over 4/12
tuesday: quads, hams, calf & tibula
1. squats (freebarbell) 4/12
2.leg press 4/12
3. leg extention 4/12
4. standing leg curl 4/12
5. reverse lunge 4/12
6. hamtractor 4/12
7. donkey calf 4/15
8. seated calf 4/15, 12 10
9. tibula flex 4/15
wednesday: primary back, secondary biceps
1. pull ups 6/10
2. reverse grip barbell row 4/12
3. t bar row 4/12
4. lat pulldown (verticle i.e. no 70 degree tilt) 4/12
5. hammerstrength row 4/12
thursday: rest
friday: shoulders, traps
1. combo: (thumbs in) seated bent over laterals/ bent over rows 4/12
2. seated dumbell presses 4/12
3. combo: (palms in) seated side laters/front raises 4/12
4. upright bentbar rows 4/12
5. dumbell shrugs (100/4, 110/4, 120/4, 130/4)
saturday: arms
1. seated alternate curls 4/12
2. spider curl 4/12
3. single arm cable preacher 4/12
4. hammer curl (outs) 4/12
5. decline scullcrusher 4/12
6. triceps pushdown 4/12
7. overhead rope extention 4/12
sunday: rest
week 2: repeat all. increase starting wieght/decrease 2 reps
week 3: repeat all. increase starting wieght/decrease 2 reps
week 4: begin cycle over starting at slightly higher wieght then week one. this is called the periodazation methed. run six weeks then change program.
if you have a hard time gainin' wieght increase your diet to 4500+ calories a day during training.(hyper trophy phase)
............i charge a grip for this shit so enjoy an bust it homie
MR.DOCTOR............out
