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Weekly Workout Plan


iBe

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I'll start off by saying the only equipment I have access to are dumbbells, a treadmill, and a pull-up bar.

 

My schedule is currently:

Monday- Chest and Shoulder

Tuesday- Quads and Hams

Wednesday- Abs and Cardio

Thursday- Biceps and Triceps

Friday- Back and Calves

Saturday- Reserved

Sunday- Reserved

 

Here is just something that I printed off IRL. If anyone has any questions or suggestions of additional workouts please post below!

3OEQO.jpg

 

As for supplements, I just take 2 scoops of whey protein a day and that's it. I should probably invest in more but I've never been sure where to start.

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P90X. Problem solved! :D

 

But seriously, I hate planning workouts, never stick with them lol. Much better to do what you can as and when (unless you're committed/have the time).

 

One thing I would suggest is to have breaks, especially after abs/back.

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I actually have access to P90x and tried it before, but I feel reallly uncomfortable during the videos and find them all to be a bit longer than what I want. I might give it another go next summer when I'm in better shape but as for now I want to go on my own time and at my own pace :)

My 2 off days are kind of just thrown on the weekend atm but I made a point to make Abs on Friday, lol

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May I ask what your goal is? Ie: are you looking to trim down; bulk up; get toned or somewhere in between?

 

Depending on your answer, it all changes :)

 

I've already gone from 197 to 162. I'm just looking to tone up and continue shedding body fat all around.

Yeah, haha. Abs is a killer! I recently did P90X ab ripper X and just couldn't move for like 2-3 days. Lol.

Yeah, I might actually use that for my ab workout rather than what I posted above. I forgot how good it was :P

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I've already gone from 197 to 162. I'm just looking to tone up and continue shedding body fat all around.

 

 

Awesome progress!

 

So for shedding body fat, that's purely cardio. Apologizes if thats an obvious statement and you already do a lot of it, but I only noticed one day of cardio in your plan - hence why I'm mentioning it. At the least, I would recommend up to three days (if not more), where you include at least 30 minutes of cardio. It doesn't have to be in the same session: you could cardio in the morning and then weights sometimes later, if possible.

 

However, whatever you're doing at the moment seems to be working for you too!

 

As for toning up, general rule will be more reps at less weight (but not light enough to provide zero challenge). It will help burn any fat around the targeted area as well, and create a tighter, lean look.

 

I don't have much time at the moment to go into more detail, but let me know what you already know / want more information on (aside from additional workouts).

 

Also a disclaimer before someone starts flaming me, haha: my knowledge is derived from a couple of weight training classes and my own experiences. I KNOW everyone's body is different and I in no way claim to be an expert. So if I'm wrong about something, please say so constructively and help everyone!

 

P.S: kudos on the pull up bar! Highly under rated exercise and often avoided, but it works wonders and is one of the best full body workouts there are! As well as quite diverse. Keep doing them, and switching up routines on them as well!

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I had less cardio just because I work 5 days a week for 7-8 hours a day, and I'm always on my feet and walking while there. Once school begins I'll probably include more cardio since I'll be getting less hours at work.

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You don't have to do cardio to trim fat. As long as your diet is good just doing weights will burn plenty of fat.

 

From a general health perspective though, cardio is good to do.

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"It's not a rest for me, it's a rest for the weights." - Dom Mazzetti

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Just for own personal curiosity, how long did it take you to get from 197-162?

Uhm it's hard for me to say because at the time I wasn't really trying to lose all the weight, I just took on a healthier diet and started working which was burning a lot of calories. I specifically remember being nearly 200 pounds just after Christmas break because that's when I began driving and I needed the information for my license. I started working at my current job at the end of spring break so late march? My best guess is around 4 months.

 

One issue I'm currently having is I can't get in the 150's range. My lowest point was 160.7 but a week later I was back up to 164. I always stay within the 161-165 range when I weigh myself (in the morning before I consume anything). I've been trying my best to avoid sugars and carbs so I'm pretty stumped right now.

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How tall are you? Because if you are anywhere around 6 foot (plus more minus an inch) 160lbs, if you are muscular, is a great weight to be at (guessably about 3-5% body fat). If you are less than 6 foot then you (depending on how much less) could maybe go for 3-5 more lbs less, if you're over 6 foot you may even want to bulk up some.

 

I'm 6' 1.5" and weigh about 170lbs, but am only just now beginning to slim myself down (which means I'm actually gaining weight due to increasing muscle). So currently I am actually aiming to get to about 175/178lbs but to lose most/all of my body fat.

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I'm 5'11. I guess I should stop worrying about the scale so much and focus more on dieting correctly and exercising.

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How tall are you? Because if you are anywhere around 6 foot (plus more minus an inch) 160lbs, if you are muscular, is a great weight to be at (guessably about 3-5% body fat). If you are less than 6 foot then you (depending on how much less) could maybe go for 3-5 more lbs less, if you're over 6 foot you may even want to bulk up some.

 

I'm 6' 1.5" and weigh about 170lbs, but am only just now beginning to slim myself down (which means I'm actually gaining weight due to increasing muscle). So currently I am actually aiming to get to about 175/178lbs but to lose most/all of my body fat.

 

3-5% BF is like dangerous/unhealthy. 10-15% would be more accurate. >_>

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How tall are you? Because if you are anywhere around 6 foot (plus more minus an inch) 160lbs, if you are muscular, is a great weight to be at (guessably about 3-5% body fat). If you are less than 6 foot then you (depending on how much less) could maybe go for 3-5 more lbs less, if you're over 6 foot you may even want to bulk up some.

 

I'm 6' 1.5" and weigh about 170lbs, but am only just now beginning to slim myself down (which means I'm actually gaining weight due to increasing muscle). So currently I am actually aiming to get to about 175/178lbs but to lose most/all of my body fat.

 

3-5% BF is like dangerous/unhealthy. 10-15% would be more accurate. >_>

 

For a guy?!!? Brah you crazy. Active people/athletes should be no higher then 8%. And 5% would be more preferred. 3% might be abit low, but if you're a runner, it's certainly not going to be bad for you.

Anything above 20% is overweight by technicality.

And 10-15% is usually heavier people, not toned and usually have love handles, etc. (on guys).

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How tall are you? Because if you are anywhere around 6 foot (plus more minus an inch) 160lbs, if you are muscular, is a great weight to be at (guessably about 3-5% body fat). If you are less than 6 foot then you (depending on how much less) could maybe go for 3-5 more lbs less, if you're over 6 foot you may even want to bulk up some.

 

I'm 6' 1.5" and weigh about 170lbs, but am only just now beginning to slim myself down (which means I'm actually gaining weight due to increasing muscle). So currently I am actually aiming to get to about 175/178lbs but to lose most/all of my body fat.

 

3-5% BF is like dangerous/unhealthy. 10-15% would be more accurate. >_>

 

For a guy?!!? Brah you crazy. Active people/athletes should be no higher then 8%. And 5% would be more preferred. 3% might be abit low, but if you're a runner, it's certainly not going to be bad for you.

Anything above 20% is overweight by technicality.

And 10-15% is usually heavier people, not toned and usually have love handles, etc. (on guys).

 

http://www.4hourlife.com/wp-content/uploads/2011/04/Estimate-your-body-fat-Eyeballing-It-Male.pdf

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Put some active rest in there between sets, the active rest should be working muscles that you are not using weights on, for example if you are doing chest and shoulder on monday do a minute of bench step ups between sets. Thsi just helps you to expend even more energy in the gym with no extra time wasted. Another excersise you can do for active rest is kettlebell swings... very underated but make sure you use the correct technique.

 

As for protein take a scoop of whey protein before a workout, and immediately after a workout take 2 scoops of whey protein. Before going to bed i would recommend having 2 scoops of casein protein, it's a type of protein that breaks down slowly, which is perfect for your body to break down overnight, expending energy in doing so.

 

If you want to boost your metabolism, to help burn a bit more energy(fat) try adding cinnamon to post workout shakes and cayenne pepper to your food. Caffeine tablets also works to this effect.

 

I also can't stress that form is VERY VERY important. Good form with lower weight is much more effective than heavy weights and poor form!

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Oliboli1992.png

 

I like to think of the Dark Bow like a Rocket Propelled Grenade (RPG) - you get one shot and then you're screwed.
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3% BF is dangerously unhealthy lol. Bodybuilders losing for competitions probably don't go below 4. 8% is a fine percentage for a man looking extremely fit.

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"It's not a rest for me, it's a rest for the weights." - Dom Mazzetti

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3% BF is dangerously unhealthy lol. Bodybuilders losing for competitions probably don't go below 4. 8% is a fine percentage for a man looking extremely fit.

 

Ok, I am probably (most likely) wrong. But I do know most cross country/track runners try to be ~5% BF.

 

Also, last on page 1, amen to everything you said. Form is literally 95% of the way you get any kind of workout.

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3% BF is dangerously unhealthy lol. Bodybuilders losing for competitions probably don't go below 4. 8% is a fine percentage for a man looking extremely fit.

 

Ok, I am probably (most likely) wrong. But I do know most cross country/track runners try to be ~5% BF.

 

Also, last on page 1, amen to everything you said. Form is literally 95% of the way you get any kind of workout.

 

Cross country runners may be that low, but they follow a highly detailed and specialized work out and nutrition plan that is tailored exactly to their sport. This isn't practical at all for your average fitness enthusiast.

 

pic is a bit small but this is a good guide:

 

UmGWf2N.jpg

 

As you can see, 5-7% is really, really cut. And on guys 10% looks very good and is still quite healthy.

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"It's not a rest for me, it's a rest for the weights." - Dom Mazzetti

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May i suggest something to your workout routine.

 

You have four different exercises for each main muscle groups on each day. The only problem is that eventually your muscles will get used to the motions and you'll see less and less improvement, you'll stagnate in term of strength and muscle size.

 

What I suggest you do is choose 2 of the 4 exercises and do that for the week, the following week do 2 different exercises, this will help to stimulate your muscles more and keeps it stimulated longer. You may want to add some compound movements as they work multiple muscle groups which means more muscles are working together so more energy is expended. Compound exercises such as squats also helps to release more testosterone which helps to build muscle.

 

I'm aware that I've given you a lot of information in 2 posts. Try and add the information i've given you slowly over time so you can incorporate it into your daily routine and it becomes second nature.

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[spoiler=Sig]oliboli1992.png

 

Oliboli1992.png

 

I like to think of the Dark Bow like a Rocket Propelled Grenade (RPG) - you get one shot and then you're screwed.
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