Whenever you feel like it, just put what you did today at the gym. I'll start it off.

Bench press 5x5
Dumbbell press 5x5
Power cleans - 5x5
Dead lifts - 5x5
Pullups - 5x5

.. and oh yea, an hour of rough sex with mndeg's mom.

Hip Abduction-Inner Thigh
Hip Abduction-Glutes
Quadricep thing

10x4

For Today i Did
Clean and presses 2x10
squats 3x8
bench press 3x8
barbell curls 3x8
push ups 2x20
i workout like this every other day or every two days
i might cut down a bit i believe im getting big and i don't want that (will cut down to 2x8 on all except pushups)

and remember too much muscle equals strength and strenght isn't everything besides you'll be slow
power and speed is all you need

well that cuts it for me

I don't know what the hell those machines/workout's are called, but I shall try my best to give them names.

Power Squat -- 20, 15, 10
Glutes Press -- 15 on each leg
Legs Press -- 20, 15, 10
Lunges -- walked up and down the whole gym five times

AND 40 minutes tread mill.

100 Hindu Pushups

Squat: 5 x 5
Leg curls: 3 x 8
Deadlift: 5 x 5
Bent over rows: 5 x 5
Pullups: 3 x max reps
Shrugs: 3 x 8
Barbell curls: 3 x 8
Preacher dumbbell: curls 3 x 8
Standing calf raises: 4 x 20-25
Crunches: 4 x 20

.

i click the mouse about 10,000 times today. I think that covers my gym time today.

BP - For each exercise; 3 sets of 10 reps is minimal

Doing 5 sets of 5 reps aint going to do much, it's best to go 3x10
Though if you are lifting heavier weights for mass build, try reps of 12, 10, 8 etc etc
5 years ago when I was training for the army, that's how I got big in 6 months.

I recently started to take weight lifting really seriously.

I think in order to build properly I need to control my diet as well.

So this is my workout program:

Monday:

Target: shoulders and abs

Military press 5 sets x 10 reps
Barbell shrug 4 sets x 10 reps
Dumbell shrug 3 sets x 10 reps
Dumbell lateral raise 3 sets x 10 reps
Dumbell curl 4 sets x 10 reps
Cable military press 4 setx x 10 reps
Decline bench sit ups 3 sets x 30 reps
Leg raise 3 sets x 20 reps

Tuesday:
Target: chest and arms

Bench press 4 sets x 10 reps
Incline bench press 3 sets x 10 reps
Incline dumbell fly 3 setx x 10 reps
Barbell curl 4 sets x 10 reps
Cable tricep push down 4 sets x 10 reps
Cable tricep extension 3 sets x 10 reps
Sit ups on decline bench 3 sets x 30 reps
Leg raise 3 sets x 20 reps

Wednesday:
Target: back and legs

Chin ups 4 sets x 6~8 reps
lat pull down 4 sets x 10 reps
rowing machine 4 sets x 10 reps
reverse barbell pull 4 sets x 10 reps
Deadlift 5 sets x 6~8 reps (this is a new exercise I recently added in, I still have to master the form before going heavy)
Leg press 4 sets x 10 reps
sit ups on decline bench 3 sets x 30 reps
leg raise 3 sets x 20 reps

Thursday: no training/day off

Friday:
Target: shoulder
Repeat the exercise on Monday

Saturday
Target: chest and arms
Repeat the exercises on Tuesday

Sunday: no training/day off

As for diet, I started eating 6 meals a day. Everyone told me I started to bulk up more and getting leaner at the same time. With the recent addition of deadlift, I was hoping to transform my body shape, bulk up yet get lean at the same time. I heard deadlift target 70% of muscle groups in the body, and can build up explosive strength at the same time.

My meal plan:

1st meal: 600ml milk, 5 spoons of milk powder, 4 spoons of ovaltine, and 2 raw eggs. Mix and drink

2nd meal: one orange and one tomato

3rd meal: lunch, usually consists of 100g chicken, some noodle/rice and vegetables

4th meal: 100g tuna and 2 slices of bread

5th meal: dinner: 100g chicken, some noodle/rice and vegetables

6th meal: 600ml milk, 5 spoons of milk powder, 4 spoons of ovaltine and 2 raw eggs, mix and drink. One banana

It's quite hard to follow this kind of plan, because I pretty much eat every 2 hours now days. But I think it's worth it, I started doing this 3 weeks ago, and I feel more energitic and stronger, yet more lean and bulk at the same time.

Feel free to comment and some input to my plan...

I don't gym.

So I do these at home or other places of convenience:

5 x 20 crunches

2 x 50 sit ups

4 x 20 push ups

5 km jog every 2 or 3 days (used to be daily before uni started)

1 hour lap swimming (weekly)

dang, don't you feel like $hit by the end of the week? i try to get my workouts done in under 45 minutes. i follow Max-OT, which means all my sets are done to failure at the heaviest weight i can do. i do 2 sets for each exercise, and i try to stay within 6 exercises/12 sets total a workout. i've gain more muscle this when than when i was staying at the gym longer and doing ridiculous amounts of sets. good luck, this is just the way i do it.

.

cardio is my weakness. i do 1.5 miles to get my heart up, and then go straight to bike with the sustained heart rate. lifting weights is fun, but how do i make cardio more enjorable? any suggestsions? thanks.

5x5 is the fastest way for mass and strength
thats assuming that you go as heavy as possible

however, black person is doing too many different exercises, too many muscles at once.

Loud, fast music.

Some suggestions: Dance music, rock, heavy metal.

Imagine some hot girl from AF is running in front of you, beckoning you onward to fitness, and, ultimately, affection. Imagine yourself running by all the dweebs who would rather make out with a pack of Pringles than with a girl.

Never done that last one, but, I think I will try it!

1 hr on Stairmaster.

haaha thanks man

Tuesday: chest/shoulder/triceps

Benchpress: 5 x 5
Incline benchpress: 5 x 5
Cable crossovers: 3 x 8
Standing Military presses: 5 x 5
DB Side laterals: 3 x 8
DB Rear laterals: 3 x 8
French press: 3 x 8
Triceps pushdowns: 3 x 8

Chest/Cardio

Dumbbell Bench Press: 7x5-15reps depending on the weight
Barbell Bench Press: 4x8-25reps depending on the weight
Cable Cross Overs (targeting lower pec): 4x12-15reps
Machine Fly: 4x10-15 reps
Incline Dumbbell Fly: 4x10-15reps

Bike machine 20-30 min. warmups
Jump rope 3-5 set of 3 min.

Bench press 20,10,5,4,3,2
Incline bench press 8,5,4,3,2
Incline dumbbell press 5,4,3
Front shoulder press 8,5,4,3,2
Behind-the-neck press 5,4,3
Standing flyes 7,6,5,5,3
Tricep extensions, dumbbell over head 5,4,3
Tricep pushdowns on lat machine 10,5,4,3
Barbell bicep curls. 10,5,4,3,3

Shoulders/Legs

Dumbbell Shoulder Press - 1set 20 w/ one weight, 3sets 20 w/ two weights.
Dumbbell Shrugs - 5sets 10-15reps
Bent Over Lat Raises - 4sets 15reps
Lat Raises - 4sets 15reps
Barbell Shrugs - 5sets 10-15reps
Shoulder Press Machine - 5sets 10-15 reps
Reverse Fly Machine - 4sets 10-15reps

Leg Press - 10sets 3-15 reps
Leg Extension - 5sets 10-15 reps
Calf Raises Machine - 7sets 10reps
Squat Machine - 5sets 10reps
Calf Raises - 4sets 10reps

Thursday: legs/back/biceps

Squat: 5 x 5
Leg curls: 3 x 8
Deadlift: 5 x 5
Bent over rows: 5 x 5
Pullups: 3 x max reps
DB Shrugs: 3 x 8
Barbell curls: 3 x 8
Preacher dumbbell: curls 3 x 8
Seated calf raises: 4 x 20-25

and a bit of forearm...

100 Hindu Pushups
40 Pullups

I can't move my arms.

Over the weekend - Friday and Sunday

Chest/Abs/Cardio - Friday
Dumbbell Press - 7 x 5-15 reps
Bench Press - 5 x 7-20 reps
Cable Crossovers - 4 x 10-15 reps
Machine Flies - 4 x 10-15 reps
Incline Dumbbell Flies - 3 x 10 reps

Abs
Cardio - Jump rope 3 x 3 mins + Bike - 20 min.


Back - Sunday
Pull Ups 3 x 10-15 reps
Barbell Bent Over Rows - 4 x 12-20 reps
Pull Downs 5 x 15-10 reps
Dumbbell Bent Over Rows - 4 x 9-10 reps
Reverse Flies (Machine) - 4 x 15-10 reps
Upright Seated Rows - 5 x 10 reps

Monday: chest/shoulder/triceps

Benchpress: 5 x 5
Incline benchpress: 5 x 5
Cable crossovers: 3 x 8
Military presses: 5 x 5
DB military presses: 3 x 8
Side laterals: 3 x 8
Rear laterals: 3 x 8
French press: 3 x 8
Triceps pushdowns: 3 x 8
Crunches 4 x 20

bodyweight is up 1,5 kg.

.

Arms/Abs/Cardio - Monday

TRICEP
Dips 4 x 10-15
Seated Overhead Dumbbell Press 5 x 8-15
Cable Tricep Extensions 4 x 10/10, 10/10, 10/10, 10/10 (Heavy/Light)
Skull Crusher/Close Grip Bench - 4 x 10/20, 10/10, 8/10, 10/10

BICEP
Preacher Barbell Curls - 4 x 8-15
Cross Body Hammer Curls - 4 x 10
Incline Dumbbell Curls - 4 x 10
Reverse Barbell Culs - 4 x 10

ABS

CARDIO - 3 x 3mins. Jump Rope then 15 mins. of Bike

Tuesday: legs/back/biceps
Duration: 08:00-09:10

Squat: 5 x 5
Leg curls: 3 x 8
Deadlift: 5 x 5
Bent over rows: 5 x 5
Pullups: 3 x max reps
DB Shrugs: 3 x 8
Barbell curls: 3 x 8
Preacher dumbbell: curls 3 x 8
Seated calf raises: 4 x 20-25

Had to meet at 10 so i went early at 8 the gym is packed already at 12... felt really good and strong just started a new creatine cycle.

100 Closegrip Hindu pushups
5 minute handstand
5 minute backbridge
300 Hindu squats
Abdominal workout circuit

Comments: My arms look bigger than normal. Still need alternatives to pullups.

Whats a hindu pushup?

Thursday: chest/shoulder/triceps
Duration: 09:00 - 10:15

Benchpress: 5 x 5
Cable crossovers: 3 x 8
Military presses: 5 x 5
DB military press: 3 x 8
Side laterals: 3 x 8
Rear laterals: 3 x 8
French press: 3 x 8
Dips: 4 x max reps

I went to the holy city of Benaras (Varanasi) few years ago. There you can find a lot of wrestling clubs called akharas on the banks of Ganges river. I went to have a bath in Ganges river (it is considered as good luck to have a bath in the Ganges) early in the morning there were a lot of wrestlers doing these hindu push-up, hindu squats and swinging big mace type dumb-bells called mugdars. They keep doing the exercises continuously like machines. The wrestlers look really big and powerful.

what makes them better than your normal pushups?

Flat bench press
Incline bench press
barbell wrist curl
dumbell wrist curl
barbell curl
tricep push down
tricep extension
situps
cardio (100m sprint x 5)

Hindu push-ups are said to increase flexibility because the middle part of the body is also involved. Some excercise instructors say that it is better than all other forms of push-ups to increase muscle mass and strength. But it is hard to do. If not properly done it will create problems for the body. Personally I prefer the normal push-ups.

Friday: legs/back/biceps
Duration: 11:00-12:10

Leg extensions(warmup): 4 x 10
Squat: 5 x 5
Deadlift: 5 x 5
DB walking lunges: 6 x 11 metres - talk about feeling sick after that!
Bent over rows: 5 x 5
Pullups: 3 x max reps
DB Shrugs: 3 x 8
Barbell curls: 3 x 8
close grip barbell curls: 3 x 8
Seated calf raises: 4 x 20-25

word descriptions should
should accompany workout pictures


--> talktohand only way to see if workout posted is indeed effective

What do you need help understanding cloudy?

barbell military press
barbell shrug
dumbell shrug
dumbell curl
cable military press
sit ups
sprint (100m x 6)
skiping rope exercise

Bench press 5x5
Power clean 5x5 - As an extra set I tried to power clean 135 lbs. Didn't happen. My form deteriorated. So my max is def somewhere between 115 and 135. 115 is relatively easy for me so I was really surprised. I was able to jump from 115 to 135 for bench press so I thought this would be the same thing. Nope!

Powerclean standards for my weight class (165) are 79 for untrained, 147 for novice and 288 for the elite. So I have quite a long way to go! Power cleaning is now my 2nd favorite exercise. Conditioning is still king

My max unspotted bench press I've done is 225. But it's gone down a while due to not training much during spring break.

The bench press standards put me somewhere in between intermediate and advanced. If I can eventually bench 300 lbs at my current weight, I'm going to be a very very happy. My current progress is about 5 lbs per week. So it should be about 260 by mid-May.

.

How do you do them?

Monday: legs/back/biceps

Leg extensions: 3 x 8
Squat: 5 x 5
Walking lunges: 3 x 12 meters w/ 40 kg.
Bent over rows: 5 x 5
Pullups: 3 x max reps
Shrugs: 3 x 8
Barbell curls: 3 x 8
Close-grip barbell curls: 3 x 8
Preacher dumbbell curls: 3 x 8
Seated calf raises: 4 x 20-25

Today
Skipping x12 for 3 minutes

I didn't run because I woke up late and hate running with all those cars.



How much weight do you gain each month?

From personal experience, I've gotten results faster with dumbbell presses. Consider trying it yourself. I do DB press before BB press in my chest workout.

Tuesday: breasts/shoulder/triceps

Benchpress: 5 x 5
Dips(chest): 3 x max reps
Cable crossovers: 3 x 8
Military presses: 5 x 5
Side laterals: 3 x 8
Rear laterals: 3 x 8
French press: 3 x 8
Triceps pushdowns: 3 x 8
Crunches: 4 x 20-25

Wednesday: legs/back/biceps

Leg extensions: 3 x 8
Leg press: 5 x 5
Walking lunges: 3 x 12 meters w/ 40 kg.
Bent over rows: 5 x 5
Pullups: 3 x max reps
Shrugs: 3 x 8
Barbell curls: 3 x 8
Close-grip barbell curls: 3 x 8
Seated calf raises: 4 x 20-25
Standing DB calf raises: 4 x 20-25

Friday: chest/shoulder/triceps

Bench Press 5 x 5
Chest Dip 3 x max reps
Dumbbell Incline Bench Press 3 x 10
Military Press 5 x 6
Dumbbell Shoulder Press 3 x 10
Upright Row 3 x 10
Dumbbell Seated Rear Lateral Raise 3 x 10
Dumbbell Triceps Extension 3 x 10
Cable Pushdown 3 x 10