The Fitness Guide

[Srbija]

For fuck sakes this cunt is one fucking dumb piece of shit. Sorry Jae, I just got to reply because I can't believe someone would actually believe that. You seriously, seriously, seriously need to kill yourself Jackal because your existence on this earth is just making you curry puffs look more bad than what you'se already do. Do you think I give a fuck if you have been to 1000 places around the world and now each language fluently? I don't give a fuck about your sad fuck life because as I can tell right now your more retarded than a person with autisim.

But enough talking about your fucked up incest curry life. I will get back on point which is and try to settle this once and for all.

I still believe you weren't joking because that tone just didn't give a hint of a joke

What the fuck do the laws of gravity have anything to do with smoking weed and Arnie having a body like that. All 3 have no relation to each other.

ARE YOU SERIOUSLY THAT FUCKING STUPID TO UNDERSTAND THAT THEY HAVE NO FUCKING RELATION WHAT SO EVER TO EACH OTHER AND THAT WAS THE WHOLE POINT OF SAYING IT ? AS A FUCKING JOKE

It's like saying Lionel Messi became one of the worlds best players because he always went shopping on Saturdays. HOW THE FUCK CAN THAT BE POSSIBLE YOU RETARDED FUCK? It absolutely makes no sense (which was the whole fucking point of the joke) and yet you actually believed I was being serious.

You seriously are a retarded faggot.

[Jackal]

So enough of the dumb people rants, I feel dirty just reading them.

Just got back from a nice work out, music always helps in keeping me going when I'm just about to give up. If anyone is in to some lounge/fusion, check out Radio Retaliation...they've got some pretty good stuff.

The only downside of working out at around 9 am in the morning is all the old people. It's like working out in a mortuary.

[J@3]

Srbija you've got to calm the fuck down, you're seriously pushing it at the moment. I can only let so much go and to be honest if the forum wasn't currently overrun by Pinoys right now and left me desperate for any decent posters you might have had a bigger problem because you crossed the line as soon as you started with the racist shit. Lets just leave it at this.

[Jackal]

OMFG WOULD YOU STOP PICKING ON HIM?! YOU THINK BECUZ YOU IS THE FUCKIN MODDERS YOU CAN TALK TO HIM LIKE THAT?! WHAT THE FUCK MAN?!

[Srbija]

Jackal, shut the fuck up.

I'm not going to try and prove anything else to this retard. I'm sure what I have posted speaks for itself now.

[Jackal]

What would I do without morons, honestly.

[Srbija]

It's pretty obvious that your the only moron here. Actually believing that I was being serious when I said Arnie got big by smoking weed.

Back on topic, seeing as some people before where posting schedules. This is how my day would go by (Mon-Fri).

4:45am - Wake up and get ready for football training
5:10am - Leave the house and get to training by 5:45am
5:45am - 7:30am - Training
by the time I get back home it is around 8:00-8:10 and I would have a quick shower and get ready for school by 8:30am
9:00-3:00pm - School
Get home about 3:30pm have lunch, relax until 4:45 when I would start getting ready for training again at 6:00pm
6:00pm - 8:00pm - Training
Get home have a shower, watch some tv by 9:30-10:00 I'm dead and in bed.

Thank fuck it's school holidays now but we recently had a trip to the AIS (Australian Institute of Sport) where we had 4 games in 4 nights. Funny story about the trip is that we played against the ACT Schoolboys the first night, beat them 6-0. They played some other team and beat them. Then that other team played against the Australian Joeys and beat the Joeys. Pretty shameful seeing as that is suppose to be Australia's best squad for that age.

[mAgoTT50]

phpBB [video]

just a little video of me benching

[vinceair]

My current routine:

Monday- Chest, triceps,abs

Chest

3 sets of dumbbell flys, 8-12 reps per set with 60s between sets.
3 sets of dumbbell press, 8-12 reps per set with 60s between sets.
3 sets of pushups, as many reps as you can do with 60s between sets.

Triceps

3 sets of french dumbell press, 8-12 reps per set with 60s rest between sets.
3 sets of dumbbell kick backs, 8-12 reps per set with 60s rest between sets
3 sets of behind the neck dumbell lift, 8-12 reps per set with 60-s ret between sets
abs
4 sets of crunches, as many as i can do with 60s rest between sets

Tuesday: Free, Cardio 30-60 minutes


Wednesday:Back,biceps,abs

Back: 4 sets of lats on cable machine ,8-12 reps per set with 60s rest between sets.
3 sets of dumbell rows,8-12 reps per set with 60s rest between sets.

Biceps: 3 sets of seated dumbbell curls, 8-12 reps per set with 60s rest between sets
3 sets of cross body hammer curl, 8-12 reps per set with 60s rest between sets
2 sets of hammer curls,8-12 reps per set with 60s rest between sets

Abs 4 sets of crunches

Thursday: Free, cardio


Friday: Legs,shoulder,traps,abs

Legs:
6 sets of squats, 8-12 reps per set with 60s rest between sets
6 sets of calf raises- 20 reps per set with 60 s between sets


Shoulders
3 sets of alternate shoulder press, 8-12 reps per set with 60s rest between sets.
3 sets of side raises, 8-12 reps per set with 60s rest between sets.
3 sets of reverse flys, 8-12 reps per set with 60s rest between sets.

Traps: Dumbell shrugs 4 series 20 reps

Abs: 4 sets of crunches

[vinceair]

Jackal how's your workouts are going?

[vinceair]

No enthuastic workout people anymore? At the very beginning of this thread there was a significant interest by others.
Put away your laptop or come away from your PC and start working out man!

[Jackal]

We're still here, just not interested in discussing anything with you.

Specially not with a Jay Cutler avatar.

[mAgoTT50]

yeah body, hehe, we still work out

[vinceair]

We're still here, just not interested in discussing anything with you.

Specially not with a Jay Cutler avatar.

Why are you against Jay?

[Jackal]

Oh...no reason.

[vinceair]

Steroids are "normal" in PRO bodybuilding. We have to deal with it. But judging a man because of his appearance? Or his hairstyle?
C'mon Jack you can do better than that..

[Jackal]

The plummeting level of your stupidity never ceases to amaze me.

You tell me steroids are normal in bodybuilding then are amazed I am judging him based on his appearance. What is it they are judged on again? Oh that's right, their appearance.

Go be a nuisance to someone else.

[Oznogrd]

matt scott new commercial with luol deng...awesome vid and thank god they're upping the PR to teach what the paralympics are

phpBB [video]

[cyanide]

Steroids are "normal" in PRO bodybuilding. We have to deal with it. But judging a man because of his appearance? Or his hairstyle?

I'm judging him based on his taking steroids.

I'm sure we're still working out. At least I'm on my third cycle and haven't missed a workout since.

[Doobie]

I'm back here... I've lost weight, haven't started the gym yet. LA fitness is opening up by my house and it's the only gym with an indoor basketball court and swimming pool, so it automatically won me over. I've lost 15 pounds since the start of December, I'm on the right track. I have a question though.

A sample idea I've thought of now would be something like this...



Monday

1 hour cardio, chest/biceps/triceps, shoot-around



Tuesday

30 min cardio, lower body, shoot-around



Wednesday

1 hour cardio, back/shoulders/abs, shoot-around



Thursday

1 hour cardio, shoot around



Friday

1 hour cardio, chest/biceps/triceps, shoot-around



Saturday

30 min cardio, lower body/ back/ shoulders/ abs, shoot-around



Sunday

off day, shoot-around depending on how I feel.



This kind of work out would seem okay. My cardio will be light till I get my legs underneath me since I have knee problems. So everything will be light on my legs til I build strength.



It's either that or this...



Monday, 30 min cardio, full-body workout, shoot-around

Tuesday, 1 hour cardio, shoot-around

Wednesday, 30 min cardio, full-body workout, shoot-around

Thursday, 1 hour cardio, shoot- around

Friday, 30 min cardio, full-body workout, shoot-around

Saturday, 1 hour cardio, shoot-around

sunday, off day.



These are my two options I guess. I don't know which one suits me better. I want to do a lot of cardio to strengthen my legs and build endurance, which I need. Possibly after 2-3 weeks the walking I will do will turn into running,

Which one of these two is better for somone trying to lose weight? The reason I am going to the gym so much is because I have too much free time in my hands. Also, how many exercises per body part should I do? Thanks.

[bowdown]

I'm back here... I've lost weight, haven't started the gym yet. LA fitness is opening up by my house and it's the only gym with an indoor basketball court and swimming pool, so it automatically won me over. I've lost 15 pounds since the start of December, I'm on the right track. I have a question though.

A sample idea I've thought of now would be something like this...



Monday

1 hour cardio, chest/biceps/triceps, shoot-around



Tuesday

30 min cardio, lower body, shoot-around



Wednesday

1 hour cardio, back/shoulders/abs, shoot-around



Thursday

1 hour cardio, shoot around



Friday

1 hour cardio, chest/biceps/triceps, shoot-around



Saturday

30 min cardio, lower body/ back/ shoulders/ abs, shoot-around



Sunday

off day, shoot-around depending on how I feel.



This kind of work out would seem okay. My cardio will be light till I get my legs underneath me since I have knee problems. So everything will be light on my legs til I build strength.



It's either that or this...



Monday, 30 min cardio, full-body workout, shoot-around

Tuesday, 1 hour cardio, shoot-around

Wednesday, 30 min cardio, full-body workout, shoot-around

Thursday, 1 hour cardio, shoot- around

Friday, 30 min cardio, full-body workout, shoot-around

Saturday, 1 hour cardio, shoot-around

sunday, off day.



These are my two options I guess. I don't know which one suits me better. I want to do a lot of cardio to strengthen my legs and build endurance, which I need. Possibly after 2-3 weeks the walking I will do will turn into running,

Which one of these two is better for somone trying to lose weight? The reason I am going to the gym so much is because I have too much free time in my hands. Also, how many exercises per body part should I do? Thanks.

the second schedule looks better because you are giving your body resting time which it really needs to give you best results.
I see that you are doing full body weight lifting 3 times a week. that might be bad because you should give ur muscles 2 days rest atleast so you can have them back fully recovered ready for more action and get stronger.
i would suggest

Monday - Upper body + cardio
Tuesday- Lower Body + cardio
Wednesday - only cardio (go intense cardio if u want)
Thursday - Upper body + cardio
Friday - Lower Body + Cardio
Saturday - light cardio
Sunday - full rest

remember to eat right, lots of proteins and good carbs (no white bread, bagel, juice, soda etc. in fat loss juice and other sugary drinks are big step backwards with 30g of sugar in 1 glass). ur schedule looks pretty intense so you must put a lot of fuel in to recover and have more energy for next workout. ( i suggest 5-6 small meals that add up to the calorie amount u want to consume in a day)
drink water till its second nature to you walking over to ur fridge for a glass of water.
EDIT: http://scoobysworkshop.com/
this guy has everything you need to know about fitness.

[cyanide]

Officially gained 10 lbs as of this morning since being consistent. Now up to 198.8 lbs with 16%bf. Just noticed I gained almost 20 lbs since posting this thread in 2007. Not too bad!

Edit: As of 2010/01/24, I'm at 201.0 lbs. A milestone to be celebrated with copious amounts of alcohol.

[Jing]

Started the P90X program today, going with the Lean track, and today was the first day. Honestly I feel the pain and soreness already, but its a small step in losing all this weight I've gained from 4 years of college drinking, late night eating, and all nighters in the library. If I stay on track I should finish the program right before graduation. Then if everything goes well at that point, I might move up to the P90X+ program.

[Fenix]

So Jackal/Doobie/Cy, how is your training going?

I fell out of mine about a year ago, and even before then, I wasn't all that into it. I blame a mix of a yearlong depression (I hate that motherfucker), my natural laziness, and lack of motivation to overcome those two. But the opposite is also true: lack of physical discipline resulted in my poor mental condition. I'm now trying to get out of this vicious circle, and one of the first tactics I'll employ is getting back into some kind of routine.

As far as state of my body goes, it's not good. Most of the muscle mass I've gained in previous years is gone, my aerobic conditioning sucks (although it's still better than I thought it will be), and I've spent much fo the past year, year and half on a shitty diet. Granted, I still have something resembling a 6 pack, but that's more due to the speed of my metabolism than to any kind of excercise. So what I'm basically saying is that I have to start everything at the beginning.

I've already begun with the cardio: I run four times per week, 45 minutes per run. The next step is of course to start working out with weights again. Due to my current financial constraints (me and my girlfriend are going to NY at the end of September, and plan to spend shitload of money), I can't start going to the gym until October, so I've thought about trying to work out at home until then. I already own all the necessary equipment, so it doesn't present any additional costs, and I've also heard great things about some home workouts, or to be specific, about P90X and Insanity. Is anyone of you familiar with any of these two and would you recommend it? Jing?

Also, did anyone ever try to train with a personal trainer? I'm thinking about getting one for my first month or two of serious weightlifting to get me back on track and to rebuild my technique.

[cyanide]

Good to see you back, Fenix!

Depression was kind of what got me into a consistent routine nearly a year ago, so starting over again with goals is a good way to look at it. I went on a bulk, reaching 214 lbs before going on a cut and actually lost 20 lbs in 2 months on a ketogenic diet. Now I'm on a low-carb, high protein/high fat bulk and training with progressive overload principles. I'm at about 195 lbs right now and hoping to hit 215 lbs at a lower body fat %.

I think you'll gain from your losses rather quickly because of muscle memory. I've heard good things about P90X, so you can give that a shot. Do burpees if you're planning on working out at home.

I did do 24 sessions with a personal trainer in the beginning. I don't think it's worth the money, but he did introduce me to new techniques and corrected some lifting forms and positions that I wasn't doing properly. And made sure I was able to stick to a consistent routine.

Edit: From the recent picture you posted, you have a very good base to start from as your body fat % is already low.