- Joined
- Sep 9, 2005
- Messages
- 77
- Reaction score
- 0
- Points
- 0
- Age
- 36
Well... everyone says this is a bit too much but tbh i dont feel it at all , in the slightest lol , ov course when im doin it i feel it but when i rest i feel nothin i just feel like nothin has happened , my dad just says its coz we are naturally strong and can do stuff like this without it really doin anythin damaging .
i do this once every 2 - 3 days (Depending on my work schedule)
Shoulder Workouts:
Barbell Behind Neck Press : 10 Reps
Front Raise : 10 Reps
Military Press : 20 Reps
Barbell Upright Row : 10 Reps
Dumbell Lateral Raise :15 Reps
Lying Lateral Raise :10 Reps
Dumbell Upright Row : 20 Reps
Barbell Rear Delt Row : 10 Reps
Dumbell Rear Lateral Raise : 10 Reps
Dumbell Rear Delt Row :10 Reps
Upper Arm Workouts:
Dumbell Kickback : 20 Reps
One Arm Triceps Extension : 15 Reps (Each Arm)
Heavey dumbell Triceps Extension(Both Arms) : 15 Reps
Barbell Curls : 30 Reps
Dumbell Curls : 30 Reps Each
Press Ups : 30 Reps
Depth Press Ups : 30 Reps
Forearm Workouts:
Reverse Wrist Curl : 10 Reps
Back Workouts:
Bent Over Row Barbell : 15 Reps
Upright External Rotation : 20 Reps
Waist & Ab Workouts:
Heavey Dumbell Side Bend : 10 Reps
6.5 Kilo Weight Plated Sit Ups : 100 reps
Crunch : 40 reps
Bycycle Excersise : 30 reps
Reverse Sit Ups ; 20 Reps
Bench Crunch : 20 Reps
Leg Raise : 30 Reps
Plank On Elbow & Toes : 30 Secs 3 Reps
Vertical Leg crunch : 30 reps
Abdominol Vacuum : 40 Secs
Barbell Deadlift : 15 Reps
Barbell Stiff Deadlift : 15 Reps
Dumbell Straight Leg Deadlift : 15 Reps
Legs & Calf Workouts:
Barbell Standing Calf Raise : 15 Reps
Dumbell Single Calf Raise : 20 Reps
Hands Behind Head Front Squat : 20 Reps
Front Squat Barbell : 15 Reps
Dumbell Squat : 15 Reps
Dumbell Side Lunge : 15 Reps
I dont have the sorta money to go using really really good equipment so i have to make do with free weights and obviously normal excersises like push ups , chin ups ect..
Also im thinkin of joining a local boxing club , for good cardio vascular workouts when im there , at the moment the only real cardio i seem to do is runnin on the days im not doing my big workout and ov course football , i like to play indoors as much as possible tho as u never stop moving playin indoor football , its great for cardio vascular excersise. Becoz i have quite a bit of fat round the mid section lol , and round the top of my legs and assl lol (Well wot i think is fat lol , no one else says theres a lot there)
I also dont eat hardley anythin to do with sugar , eat plenty of rice , pasta , and eggs , i want to try n eat more protien rich foods tho lol , but with me being only 18 and tryna save up for some new decks its hard for me to fork out the kinda money u have to for such foods , is there any cheaper alternatives that offer good protein besides supliments and protien shakes ect.. (im talkin foods here) i already know bout eggs and stuff ..
cheers sorry bout it bein soo long lol
Heres some pics foru to decide if i am all that bad lol fat wise i mean
Sorry bout them bein such low quality they wer taken in my room with my webcam lol
About 3 months into the training
About 2-3 Weeks ago
Last night ( i wanted to see if i wer losing the body fat )
i do this once every 2 - 3 days (Depending on my work schedule)
Shoulder Workouts:
Barbell Behind Neck Press : 10 Reps
Front Raise : 10 Reps
Military Press : 20 Reps
Barbell Upright Row : 10 Reps
Dumbell Lateral Raise :15 Reps
Lying Lateral Raise :10 Reps
Dumbell Upright Row : 20 Reps
Barbell Rear Delt Row : 10 Reps
Dumbell Rear Lateral Raise : 10 Reps
Dumbell Rear Delt Row :10 Reps
Upper Arm Workouts:
Dumbell Kickback : 20 Reps
One Arm Triceps Extension : 15 Reps (Each Arm)
Heavey dumbell Triceps Extension(Both Arms) : 15 Reps
Barbell Curls : 30 Reps
Dumbell Curls : 30 Reps Each
Press Ups : 30 Reps
Depth Press Ups : 30 Reps
Forearm Workouts:
Reverse Wrist Curl : 10 Reps
Back Workouts:
Bent Over Row Barbell : 15 Reps
Upright External Rotation : 20 Reps
Waist & Ab Workouts:
Heavey Dumbell Side Bend : 10 Reps
6.5 Kilo Weight Plated Sit Ups : 100 reps
Crunch : 40 reps
Bycycle Excersise : 30 reps
Reverse Sit Ups ; 20 Reps
Bench Crunch : 20 Reps
Leg Raise : 30 Reps
Plank On Elbow & Toes : 30 Secs 3 Reps
Vertical Leg crunch : 30 reps
Abdominol Vacuum : 40 Secs
Barbell Deadlift : 15 Reps
Barbell Stiff Deadlift : 15 Reps
Dumbell Straight Leg Deadlift : 15 Reps
Legs & Calf Workouts:
Barbell Standing Calf Raise : 15 Reps
Dumbell Single Calf Raise : 20 Reps
Hands Behind Head Front Squat : 20 Reps
Front Squat Barbell : 15 Reps
Dumbell Squat : 15 Reps
Dumbell Side Lunge : 15 Reps
I dont have the sorta money to go using really really good equipment so i have to make do with free weights and obviously normal excersises like push ups , chin ups ect..
Also im thinkin of joining a local boxing club , for good cardio vascular workouts when im there , at the moment the only real cardio i seem to do is runnin on the days im not doing my big workout and ov course football , i like to play indoors as much as possible tho as u never stop moving playin indoor football , its great for cardio vascular excersise. Becoz i have quite a bit of fat round the mid section lol , and round the top of my legs and assl lol (Well wot i think is fat lol , no one else says theres a lot there)
I also dont eat hardley anythin to do with sugar , eat plenty of rice , pasta , and eggs , i want to try n eat more protien rich foods tho lol , but with me being only 18 and tryna save up for some new decks its hard for me to fork out the kinda money u have to for such foods , is there any cheaper alternatives that offer good protein besides supliments and protien shakes ect.. (im talkin foods here) i already know bout eggs and stuff ..
cheers sorry bout it bein soo long lol
Heres some pics foru to decide if i am all that bad lol fat wise i mean
Sorry bout them bein such low quality they wer taken in my room with my webcam lol
About 3 months into the training
About 2-3 Weeks ago
Last night ( i wanted to see if i wer losing the body fat )