Getting serious about working out

[dalewakelin]

Today i worked out for the first time in a while, no particular reason but i am going to try a challenge of keeping really fit, i don't have to worry about weight but i just want to be bigger and healthier, so, i will be eating lots of chicken and only be drinking water or milk, no coffee, no energy drinks etc ill still have my post workout protein shakes though.
My plan will be:
Monday-abs
Tuesday-arms
Wednesday-abs
Thursday-arms
Friday-abs
Saturday-legs+arms+abs
Sunday-arms
Im going to take a picture once a week of myself topless so by this time next year i will make a time lapse of my progress. The reason im sharing this is because it will hopefully give me motivation. My mains goals are to be able to walk 10m on my hands, have a more visible pack and have bigger arms.

 

[WillSK]

Today i worked out for the first time in a while, no particular reason but i am going to try a challenge of keeping really fit, i don't have to worry about weight but i just want to be bigger and healthier, so, i will be eating lots of chicken and only be drinking water or milk, no coffee, no energy drinks etc ill still have my post workout protein shakes though.
My plan will be:
Monday-abs
Tuesday-arms
Wednesday-abs
Thursday-arms
Friday-abs
Saturday-legs+arms+abs
Sunday-arms
Im going to take a picture once a week of myself topless so by this time next year i will make a time lapse of my progress. The reason im sharing this is because it will hopefully give me motivation. My mains goals are to be able to walk 10m on my hands, have a more visible pack and have bigger arms.

I wouldn't suggest doing so much abs and arms especially since if you're using correct form you will use your abs naturally during a lot of exercises. Also you risk over training and as a result will actually be holding yourself back. Here's one of the plans i'm currently following and would highly recommend...

It is also worth noting that EVERYONE has abs, it's just usually covered by a layer of fat so doing crunches all day everyday can still mean you don't have very visible abs

Weight Session 1 - Legs

Warmup 5-10mins of Cardio plus 1 set of 20reps BW Walking Lunges/10reps BW Squat Jumps

Squats - 1 x 20reps Warmup
5 x 8-12reps

Walking Lunges - 3 x 8-12reps

Leg Curl - 3 x 8-12reps

Leg Ext - 3 x 8-12reps

* Complete these two as a superset

Smith Machine Calf Raise - 3 x 12-15reps

Seated Calf Raise - 3 x 12-15reps

Cool Down and Stretch



Weight Session 2 - Back

Warmup 5-10mins of Cardio plus 1 set 10reps BW Pull Ups

Deadlifts - 1 x 12reps Warmup
5 x 3reps

Pull Ups - 3 x 8-12reps

Lat Pulldown - 3 x 8-12reps

Close Grip Plate Row - 3 x 8-12reps

Reverse Grip Barbell Row - 3 x 8-12reps

Rear Delt Cable Flyes - 3 x 8-12reps

Cool Down and Stretch



Weight Session 3 - Chest

Warmup 5-10mins of Cardio plus 1 set of 20reps Press Ups/5 Clap Press Ups

Bench Press - 1 x 15reps Warmup
3 x 8-12reps

Inc Bench Press - 3 x 8-12reps

Flat DB Press (rotate hands) - 3 x 8-12reps

Inc DB Press (rotate hands) - 3 x 8-12reps

Dips - 3 x 8-12reps

Cable X-Overs - 3 x 8-12reps

Cool Down and Stretch



CV Intervals and Weights Session 1 - Hill Sprints and Shoulders

Warmup 5mins of Cardio plus 1 set of 20reps BW Walking Lunges plus 5 Squat Jumps

Treadmill - 20mins @ 11mph @ 10.0% inc Sprint 30secs rest till HR is at 140bpm then repeat (record number of sprints completed in time)

Shrugs - 1 x 15reps Warmup
3 x 8-12reps

Barbell Cean and Press - 3 x 8-12reps

Cable Rope Upright Row - 3 x 8-12reps

DB Side Lateral Raise - 3 x 8-12reps

Cool Down and Stretch



CV Intervals and Weights Session 2 - Rowing Sprints and Triceps

Warmup 5mins of Cardio plus 1 set of 10 Hand Walk Outs

Concept 2 - Sprint 30secs rest till HR is at 140bpm then repeat complete 8sets

Dips - 1 x 12reps Warmup
3 x 8-12reps

Close Grip EZ Bar Press - 3 x 8-12reps

EZ Bar French Press (skull crusher) - 3 x 8-12reps

Cable Rope Ext - 3 x 8-12reps

Cool Down and Stretch



CV Intervals and Weights Session 3 - Sprints and Biceps

Warmup 5mins of Cardio plus 1 set of 20reps BW Walking Lunges/5 Squat Jumps

Treadmill - 20mins Sprint 30secs rest till HR is at 140bpm then repeat

Underhand Chin Ups - 3 x 8-12reps

Barbell Curls - 3 x 8-12reps

DB Alternate Hammer Curls - 3 x 8-12reps

Reverse Barbell Curls - 3 x 8-12reps

Cool Down and Stretch

 

[SPS]

Yeah dude you should not be doing Abs that much. 5 mins each day is all you need.

Watch this.

 

[WillSK]

On another note... No one likes a Curl Monkey so I would definitely avoid your current plan like the plague.

 

[dalewakelin]

So what would you guys say is the best plan for me? I have a set of dumbbells and i can't get into any gyms until January so exercise where i don't need equipment will suit me the best.

 

[dugdiamond]

Here is my 5-day workout (saturday and sunday are rest days):

[B]MONDAY
ARMS[/B]

[B]Biceps[/B]
Exercise			Sets		Reps

Barbell Curl			4		20, 15, 12, 10
Dumbbell Curl			3		15, 12, 10
Concentration Curl		3		15, 12, 10
Hammer Curl			3		15, 12, 10

[B]Triceps[/B]
Exercise			Sets		Reps

Skull crushers			4		15, 12, 10, 10
Resistance Bands Pushdown	3		15, 12, 10
Dumbbell Extension		3		15, 12, 10

[B]Abs & Oblique’s[/B]
Exercise			Sets		Reps

Decline Crunches		5		60secs or until failure
Seated Scissor Kicks		5		60secs or until failure
Held Decline Side Crunches	5		60secs or until failure
Elbow Planks			5		60secs or until failure
One-Elbow Side Plank Raises	5		60secs or until failure 



[B]TUESDAY
LEGS[/B]

[B]Quads, Hamstrings and Glutes[/B]
Exercise			Sets		Reps

Squats				4		20, 15, 12, 10
Weighted Squats			3		15, 12, 10
Leg Extension			3		20, 15, 12
Leg Curl			4		20, 15, 12, 10
Straight Leg Deadlifts		3		15, 12, 10

[B]Calves[/B]
Exercise			Sets		Reps

Seated Calf Raise		3		15, 12, 10
Standing Calf Raise		3		20, 15, 12

[B]Abs & Oblique’s[/B]
Exercise			Sets		Reps

Decline Crunches		5		60secs or until failure
Seated Scissor Kicks		5		60secs or until failure
Held Decline Side Crunches	5		60secs or until failure
Elbow Planks			5		60secs or until failure
One-Elbow Side Plank Raises	5		60secs or until failure 



[B]WEDNESDAY
CHEST[/B]

Exercise			Sets		Reps

Incline Dumbbell Press		4		15, 12, 12, 10
Flat Dumbbell Press		3		15, 12, 10
Decline Dumbbell Press		3		15, 12, 10
Suspended Push-Ups		2		12
Incline Flys			2		12

[B]Abs & Oblique’s[/B]
Exercise			Sets		Reps

Decline Crunches		5		60secs or until failure
Seated Scissor Kicks		5		60secs or until failure
Held Decline Side Crunches	5		60secs or until failure
Elbow Planks			5		60secs or until failure
One-Elbow Side Plank Raises	5		60secs or until failure
 


[B]THURSDAY
BACK
[/B]
Exercise						Sets		Reps

Olympic Rings Reverse Pull-Up / Row	4		15, 12, 10, 10
Bent Over Dumbbell Rows			3		15, 12, 10
Incline Bench Dumbbell Row		3		15, 12, 10
Seated Rowing				3		15, 12, 10
Hyper-Extension				4		15, 12, 10, 10

[B]Abs & Oblique’s[/B]
Exercise				Sets		Reps

Decline Crunches			5		60secs or until failure
Seated Scissor Kicks			5		60secs or until failure
Held Decline Side Crunches		5		60secs or until failure
Elbow Planks				5		60secs or until failure
One-Elbow Side Plank Raises		5		60secs or until failure
 

[B]FRIDAY
SHOULDERS[/B]

Exercise			Sets			Reps

Dumbbell Press			4			15, 12, 10, 10
Side Lateral Raises		3			15, 12, 10
Dumbbell Rear Delt Fly		3			15, 12, 10
Dumbbell Shrugs			3			15, 12, 10

[B]Abs & Oblique’s[/B]
Exercise				Sets			Reps

Decline Crunches			5			60secs or until failure
Seated Scissor Kicks			5			60secs or until failure
Held Decline Side Crunches		5			60secs or until failure
Elbow Planks				5			60secs or until failure
One-Elbow Side Plank Raises		5			60secs or until failure

each set is done in a rotation. you do one set of each exercise, then move on to the next. then repeat. 45-50sec rest between sets.

always use correct 'STRICT' form. no cheating.

every rep is done until full control.

1. start in the contracted position.
2. lower the weight (this is called the negative) slowly and deliberately over a period of 3-4secs, until the muscle is at full stretch.
3. HOLD for 1secs.
4. quickly explode the weight into the contracted position, and squeeze (tense/flex) the muscle and HOLD it there for 2secs.
5. repeat.

so.... ONE REP should take 7-8secs.

IF DONE CORRECTLY. you will not manage to do a FULL last set.

IF you can do the last set easily.... the weight is way too light.

good luck

 

[ShaunB-91]

I would recommend abs EVERYDAY! You can start basic and do upper abs one day, lower the next, or full abs everyday. Abs are like calfs, they are much harder to hit and harder to grow so unless your in pain one day do it everyday. Also depends on what kit you have to train abs though, as well as cardio to burn the fat.

 

[JMOC]

Here is my 5-day workout (saturday and sunday are rest days): />

Damn, that is impressive. I'd love to be that disciplined to do that on a regular basis. I'd have to Google a lot of those as I've never heard of a lot of the exercises. I do a little cardio, and basic weight lifting.

 

[dugdiamond]

Damn, that is impressive. I'd love to be that disciplined to do that on a regular basis. I'd have to Google a lot of those as I've never heard of a lot of the exercises. I do a little cardio, and basic weight lifting.

as the saying goes.... "go hard OR go home".

some of the members on here know my journey.
it has been hard, but made easier with willpower and self-discipline.
i even 'coach' a few members here in regards to dieting and fitness training.

most strangers do not believe that i was 9stone heavier 15months ago.

i do the talk AND walk the walk.

 

[B3rni3]

Here is my 5-day workout (saturday and sunday are rest days):

[B]MONDAY
ARMS[/B]

[B]Biceps[/B]
Exercise			Sets		Reps

Barbell Curl			4		20, 15, 12, 10
Dumbbell Curl			3		15, 12, 10
Concentration Curl		3		15, 12, 10
Hammer Curl			3		15, 12, 10

[B]Triceps[/B]
Exercise			Sets		Reps

Skull crushers			4		15, 12, 10, 10
Resistance Bands Pushdown	3		15, 12, 10
Dumbbell Extension		3		15, 12, 10

[B]Abs & Oblique’s[/B]
Exercise			Sets		Reps

Decline Crunches		5		60secs or until failure
Seated Scissor Kicks		5		60secs or until failure
Held Decline Side Crunches	5		60secs or until failure
Elbow Planks			5		60secs or until failure
One-Elbow Side Plank Raises	5		60secs or until failure 



[B]TUESDAY
LEGS[/B]

[B]Quads, Hamstrings and Glutes[/B]
Exercise			Sets		Reps

Squats				4		20, 15, 12, 10
Weighted Squats			3		15, 12, 10
Leg Extension			3		20, 15, 12
Leg Curl			4		20, 15, 12, 10
Straight Leg Deadlifts		3		15, 12, 10

[B]Calves[/B]
Exercise			Sets		Reps

Seated Calf Raise		3		15, 12, 10
Standing Calf Raise		3		20, 15, 12

[B]Abs & Oblique’s[/B]
Exercise			Sets		Reps

Decline Crunches		5		60secs or until failure
Seated Scissor Kicks		5		60secs or until failure
Held Decline Side Crunches	5		60secs or until failure
Elbow Planks			5		60secs or until failure
One-Elbow Side Plank Raises	5		60secs or until failure 



[B]WEDNESDAY
CHEST[/B]

Exercise			Sets		Reps

Incline Dumbbell Press		4		15, 12, 12, 10
Flat Dumbbell Press		3		15, 12, 10
Decline Dumbbell Press		3		15, 12, 10
Suspended Push-Ups		2		12
Incline Flys			2		12

[B]Abs & Oblique’s[/B]
Exercise			Sets		Reps

Decline Crunches		5		60secs or until failure
Seated Scissor Kicks		5		60secs or until failure
Held Decline Side Crunches	5		60secs or until failure
Elbow Planks			5		60secs or until failure
One-Elbow Side Plank Raises	5		60secs or until failure
 


[B]THURSDAY
BACK
[/B]
Exercise						Sets		Reps

Olympic Rings Reverse Pull-Up / Row	4		15, 12, 10, 10
Bent Over Dumbbell Rows			3		15, 12, 10
Incline Bench Dumbbell Row		3		15, 12, 10
Seated Rowing				3		15, 12, 10
Hyper-Extension				4		15, 12, 10, 10

[B]Abs & Oblique’s[/B]
Exercise				Sets		Reps

Decline Crunches			5		60secs or until failure
Seated Scissor Kicks			5		60secs or until failure
Held Decline Side Crunches		5		60secs or until failure
Elbow Planks				5		60secs or until failure
One-Elbow Side Plank Raises		5		60secs or until failure
 

[B]FRIDAY
SHOULDERS[/B]

Exercise			Sets			Reps

Dumbbell Press			4			15, 12, 10, 10
Side Lateral Raises		3			15, 12, 10
Dumbbell Rear Delt Fly		3			15, 12, 10
Dumbbell Shrugs			3			15, 12, 10

[B]Abs & Oblique’s[/B]
Exercise				Sets			Reps

Decline Crunches			5			60secs or until failure
Seated Scissor Kicks			5			60secs or until failure
Held Decline Side Crunches		5			60secs or until failure
Elbow Planks				5			60secs or until failure
One-Elbow Side Plank Raises		5			60secs or until failure

each set is done in a rotation. you do one set of each exercise, then move on to the next. then repeat. 45-50sec rest between sets.

always use correct 'STRICT' form. no cheating.

every rep is done until full control.

1. start in the contracted position.
2. lower the weight (this is called the negative) slowly and deliberately over a period of 3-4secs, until the muscle is at full stretch.
3. HOLD for 1secs.
4. quickly explode the weight into the contracted position, and squeeze (tense/flex) the muscle and HOLD it there for 2secs.
5. repeat.

so.... ONE REP should take 7-8secs.

IF DONE CORRECTLY. you will not manage to do a FULL last set.

IF you can do the last set easily.... the weight is way too light.

good luck

What sort of equipment would you need to do that routine and also what are the best stretches to do. I have been meaning to get training again.

 

[dugdiamond]

What sort of equipment would you need to do that routine and also what are the best stretches to do. I have been meaning to get training again.

i started out with a York vinyl 60kg barbell and dumbell set from Argos.
things were starting slowly.
then i bought a 24spd road bike and a turbo trainer.

about 6months later, i got a P90X chin-up bar (one that fits in any doorway) and a 200Kg resistance bands set (also by P90X).
later, i bought myself an olympic bench studio off ebay. <-- my biggest buy

then i slowly added more weights... an extra 120kg. 2x 10kg at a time.
then an EZ-curl bar, a stability ball and push-up bars.
after that i bought a incline/decline bench and squat rack.
and last week i bought 2x 5kg spinlock bell-sets and olympic rings.

i have slowly acquired my gear over 20months or so.

i only buy what i need and when i need it. it is pointless buying a lot of gear that is too much for you and then quitting the training after a few weeks and having all the gym gear collect dust in a corner.

last week i also dug out my old 1999 'Specialized' full-suspension mountain bike from the garage, and over the next few weeks will restore it to its full potential.

i have probably spent over £900 on fitness and weight-training equipment in the last 20months, and the bike will cost me a further 300-400.

 

[B3rni3]

i started out with a York vinyl 60kg barbell and dumbell set from Argos.
things were starting slowly.
then i bought a 24spd road bike and a turbo trainer.

about 6months later, i got a P90X chin-up bar (one that fits in any doorway) and a 200Kg resistance bands set (also by P90X).
later, i bought myself an olympic bench studio off ebay. <-- my biggest buy

then i slowly added more weights... an extra 120kg. 2x 10kg at a time.
then an EZ-curl bar, a stability ball and push-up bars.
after that i bought a incline/decline bench and squat rack.
and last week i bought 2x 5kg spinlock bell-sets and olympic rings.

i have slowly acquired my gear over 20months or so.

i only buy what i need and when i need it. it is pointless buying a lot of gear that is too much for you and then quitting the training after a few weeks and having all the gym gear collect dust in a corner.

last week i also dug out my old 1999 'Specialized' full-suspension mountain bike from the garage, and over the next few weeks will restore it to its full potential.

i have probably spent over £900 on fitness and weight-training equipment in the last 20months, and the bike will cost me a further 300-400.

I get ya man. What would you recommend as a start to slowly build from over a few months?

 

[dugdiamond]

do you have a set of weighing scales?

if you do... here's the simple test:

find something around your house that is fairly heavy. something that you can perform decent deadlifts with for about 10reps.

after you have done this.... weigh it.

this will give you a true understanding of your strength. it will also allow you to gauge the weights you need to buy.

TIP: when buying bars and dumbell sets... so NOT buy the plastic spinlock variety, but get the steel spinlocks instead. the plastic threads wear after time, and can be a PITA (and dangerous) when doing exercise such as skullcrushers and hammer curls with a decent weight on them.

The York Vinyl sets are perfect for beginners.... but get them delivered - lol.... don't shop for them in town and then try to bring them home. a mate did it and drop them many times: ruining them.

 

[ShaunB-91]

If you can get afford it, just buy Olympic weights, I get 120KG worth for I think around £150? But they are proper weights, obviously i's just solid so your not gonna break them (just don't drop them, or you'll break what it lands on!) and if you ever sold them, you'd pretty much get most of your money back, it won't loose it's value.

Couple it up with an Olympic straight bar, EZ Curl bar, dumbells and add a 6/7ft bar later for bench press and squats with a bench.

 

[dalewakelin]

Out of interest, do suicide pull ups have the same effects as bench pressing? I have no money just now for equiptment but ill be able to get into a gym in 4 months anyway

 

[ShaunB-91]

No they won't have the same affect.

Bench Press is controlling, contracting your pectoral to push the weight up, the suicide pull up whilst in the same position is a pulling movement.

Similiar way to understand is biceps/back is pulling and chest and triceps are pushing.

If you have no equipment, the best your going to get to hit your chest are press ups, I think with a wide grip, closer would be more triceps. But dont expect to build a big chest doing them, it's just going to give you a bit of chest strength.

Edit: Pull-ups are hard enough, never mind suicide pull ups.

 

[dalewakelin]

So a report on what i have been up to, i have been vertical push ups, pull ups, one handed pull ups, suicide pull ups and human flagpoles and i have put on 4kg which is pretty cool. I am slightly bigger but no majorly noticeable, im mostly just really toned now. Im going to keep doing one handed pull ups and vertical push ups to get my arms bigger because it rips your muscles like mad. Need to work on my legs though because if i drop from about 2m without rolling it does my legs in so im going to be doing squats for a while. Now im in the routine it is a lot easier and i have motivation to go out and exercise but with winter days coming in i better make the most of it. Just thought i would share