Remove Ad, Sign Up
Remove Ad, Sign Up
Register to Remove Ad
Register to Remove Ad
Register to Remove Ad
Register to Remove Ad
Signup for free
for more features
and less ads
About   Users   Help
Users & Guests Online
On Page:
Directory: 7 & 34
Entire Site: 39 & 219
Page Staff: Eirinn,
11-18-17 09:56 AM

Forum Links

Thread Information

Views
661
Replies
5
Rating
0
Status
CLOSED
Thread
Creator
admiralwilliams
05-17-11 07:58 PM
Last
Post
admiralwilliams
05-23-11 08:25 PM

Thread Actions

Thread Closed




Add to favorites

 

Working out week by week

 
THIS IS NOT A POLL, IT IS A THREAD! I ACCIDENTALLY CLICKED POLL
Multi-voting is disabled

05-17-11 07:58 PM
admiralwilliams is Offline
Link | 135 Words

Level: 15

POSTS: 26/43
POST EXP: 2067
LVL EXP: 14086
CP: 0.0
VIZ: 8536

Likes: 0  Dislikes: 0
This is my third month of working out, I have lost 30 pounds since march.
Last week I started a new workout program: Three-Day Splits, which consists of
Day 1: Chest, Triceps, Shoulders, Day 2: Legs, Day 3: Back and Biceps.(Add cardio every day if cutting)
This program will allow you to get the proper amount of rest each week before hitting the same muscles again. After all, proper recovery=more muscle built. I have noticed some good gains from last week to this week, I increased weight in all of my workouts.
Last weeks Bench press was 105 for 12 reps, This weeks bench press was 115 for 12 reps
Next week i may increase to 135 or stay at around 125. My goal is to be benching 200-250 by the end of the summer.
Member

Affected by 'Laziness Syndrome'

Registered: 01-18-11
Last Post: 2098 days
Last Active: 1844 days

Related Content

Content Coming Soon

05-22-11 11:31 PM
Bintsy is Offline
Link | 33 Words

Bintsy
Level: 114


POSTS: 303/4762
POST EXP: 284166
LVL EXP: 16138954
CP: 10888.9
VIZ: 49958

Likes: 0  Dislikes: 0
That's great! I hope you reach your goal! Good luck my friend. IF you ever need anyhelp with anything feel free too ask.. Ill be willing to help at my best knowlage :D
Vizzed Elite
free glitter text and family website at FamilyLobby.com


Affected by 'Laziness Syndrome'

Registered: 04-12-11
Location: Under My Cloud
Last Post: 106 days
Last Active: 18 days

05-23-11 08:17 AM
Cyro Xero is Offline
Link | 217 Words

Cyro Xero
Level: 103


POSTS: 1831/3193
POST EXP: 242062
LVL EXP: 11430852
CP: 2284.2
VIZ: 709371

Likes: 0  Dislikes: 0
That's a decent workout program. However, if you're wanting to get up to 200+ in bench by the end of summer routine probably won't cut it. It's not easy to gain 80-something pounds of strength in only 3 months. Something like that usually takes 7-8 months with what you're doing. Especially if you're talking about doing it 12 reps. Increasing weight every week doesn't always work- you may have to stay at for 2 weeks. 3 if it gets to be really difficult. That's not including plateauing, where you stop gaining strength, and in that case you would have to change the way you do bench (the same goes for all exercises). This might have happened to me, as I've been stuck on 225 for a while now (although it may be because I've been irregular with my work out days).

By the end of summer I'd expect you'd be at 160, benching it 12 reps. If you want to get to 200 then I have a couple tips for you to get there faster:

- Lift heavier weights with fewer reps.
- If you don't already, take supplements. Namely whey protein powder.

I could be wrong and you do end up getting that strong, and if so, Kudos. But be prepared for roadblocks to that destination.
Vizzed Elite
Funder
Record holder: Posted from 3 different continents in 24 hours- Sep. 27, 2010


Affected by 'Laziness Syndrome'

Registered: 11-22-06
Location: Minnesnowta
Last Post: 101 days
Last Active: 101 days

05-23-11 04:16 PM
admiralwilliams is Offline
Link | 18 Words

Level: 15

POSTS: 27/43
POST EXP: 2067
LVL EXP: 14086
CP: 0.0
VIZ: 8536

Likes: 0  Dislikes: 0
Thanks for the information. This week i increase to 135 12 reps. And I do take whey protein.
Member

Affected by 'Laziness Syndrome'

Registered: 01-18-11
Last Post: 2098 days
Last Active: 1844 days

05-23-11 04:55 PM
mr.pace is Offline
Link | 71 Words

mr.pace
Level: 56


POSTS: 133/874
POST EXP: 42691
LVL EXP: 1374670
CP: 23.1
VIZ: 5954

Likes: 0  Dislikes: 0
admiralwilliams : That's a good plan. My plan is slighty different but equally effective. Mon-Fri Aerobic fitness training. Sat-Sun Anaerobic fitness training.

I find that a more balanced aerobic training schedule can result in healthy organs and a healthier heart beat rate. Equally combine with Anaerobic fitness training to build both strenght, speed and resistance. Combine all this with my martial arts traning schedule to promote fast growth and endurance.
Unknown
I am the prince of peace. Lord of Light mr.pace.


Affected by 'Laziness Syndrome'

Registered: 02-17-10
Location: The Dawning of Time
Last Post: 1866 days
Last Active: 1860 days

(edited by mr.pace on 05-23-11 06:11 PM)    

05-23-11 08:25 PM
admiralwilliams is Offline
Link | 31 Words

Level: 15

POSTS: 28/43
POST EXP: 2067
LVL EXP: 14086
CP: 0.0
VIZ: 8536

Likes: 0  Dislikes: 0
Oh, and I forgot to include my cardio training. I try to slip some cardio in every day of the week mon-fri and sometimes saturday, that is, after my weight training.
Member

Affected by 'Laziness Syndrome'

Registered: 01-18-11
Last Post: 2098 days
Last Active: 1844 days

Links