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08-20-2009, 02:17 PM | #2421 | |
Opa!!
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Re: Pumping Iron with Zemekone and Icehog3
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A good way to set up a routine around a body split is by using a push/pull routine. For example for arms a pulling excercise would concentrate on biceps while a pushing excercise would concentrate on triceps. Chest/back push would be bench, pull would be bent over rows. I really like splitting my workouts like that and it just seems to be more functional then a pure body split.
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"If I give a businessman 10,000 francs, what is that to him, he is rich. But if I give him a Cohiba cigar, that is style."-Hotel Rwanda |
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08-20-2009, 02:18 PM | #2422 | |
im hungry...
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Re: Pumping Iron with Zemekone and Icehog3
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big muscle groups: chest, back, legs supporting for: chest: shoulders and triceps back: biceps and shoulders that was the lazy mans answer
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A Person that says something cant be done, shouldn't interrupt me actually EFFing doing it! |
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08-20-2009, 02:20 PM | #2423 | |
I <3 Huy
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Re: Pumping Iron with Zemekone and Icehog3
Quote:
Thanks Gerry..
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I'm not antisocial, I just think people are stupid. |
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08-20-2009, 02:27 PM | #2424 |
im hungry...
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Re: Pumping Iron with Zemekone and Icehog3
bao, how many days a week are you goin in...
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A Person that says something cant be done, shouldn't interrupt me actually EFFing doing it! |
08-20-2009, 02:37 PM | #2425 |
I <3 Huy
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Re: Pumping Iron with Zemekone and Icehog3
right now..consistently 3x cuz I've usually got 1 softball game during the week and practice.. Yes I play slowpitch softball.
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I'm not antisocial, I just think people are stupid. |
08-20-2009, 02:42 PM | #2426 |
Opa!!
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Re: Pumping Iron with Zemekone and Icehog3
For me I try to stick with 1 program for as much as 6 months. I understand you get bored but if you are just getting back in then you should build a strong foundation first on one routine. Then change it up.
__________________
"If I give a businessman 10,000 francs, what is that to him, he is rich. But if I give him a Cohiba cigar, that is style."-Hotel Rwanda |
08-20-2009, 02:43 PM | #2427 | |
im hungry...
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Re: Pumping Iron with Zemekone and Icehog3
Quote:
2nd day: legs 3rd day: back, bis, traps, abs
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A Person that says something cant be done, shouldn't interrupt me actually EFFing doing it! |
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08-20-2009, 02:49 PM | #2428 | |
I <3 Huy
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Re: Pumping Iron with Zemekone and Icehog3
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I feel like a (ok I just wanted a reason to use that smiley ) 3 exercises per muscle at 3 sets while increasing weight or just find one weight I can hold for 3 sets?
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I'm not antisocial, I just think people are stupid. |
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08-20-2009, 02:55 PM | #2429 | |
im hungry...
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Re: Pumping Iron with Zemekone and Icehog3
Quote:
bao what are you trying to do with your body?
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A Person that says something cant be done, shouldn't interrupt me actually EFFing doing it! |
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08-20-2009, 03:00 PM | #2430 | |
5 3 1
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Re: Pumping Iron with Zemekone and Icehog3
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Day#1 Week #1 Shoulders Tris Day#2 Back Day#3 Chest Bis Day#1 Week #2 Squat Day#2 Shoulders Tris Day#3 Back Day#1 Week #3 Chest Bis Day#2 Legs Day#3 Shoulders Tris Day#1 Week #4 Back Day#2 Chest Bis Day#3 Legs But Bao is going for abercrombie look so i ultimately recommend; day #1 Leg press super set with bicep curls, after a week or two totally skip all leg activity and just o some calves. day#2 Bench press super set with triceps then biceps. At least 6-10 working sets on flat bench. Eblows flarred of course. day #3 More bench at least 40 working sets for biceps. Triceps and calves. maybe some shoulder pressing. If done recommendations is to use half reps and wide grip or bar. Or use dumbbells altogether and shorten range as much as possible.
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" Hope is the first step on the road to disappointment. " |
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08-20-2009, 03:00 PM | #2431 |
I <3 Huy
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Re: Pumping Iron with Zemekone and Icehog3
Not look like Tom...My gawd he's a big boi!
just stay strong and I would like to lose some weight...Ideally I've love to shred up but I like fried fatty food too much
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I'm not antisocial, I just think people are stupid. |
08-20-2009, 03:10 PM | #2432 | |
im hungry...
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Re: Pumping Iron with Zemekone and Icehog3
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__________________
A Person that says something cant be done, shouldn't interrupt me actually EFFing doing it! |
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08-20-2009, 03:13 PM | #2433 | |
I <3 Huy
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Re: Pumping Iron with Zemekone and Icehog3
Quote:
__________________
I'm not antisocial, I just think people are stupid. |
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08-20-2009, 03:19 PM | #2434 |
im hungry...
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Re: Pumping Iron with Zemekone and Icehog3
personally i dont think you can get that abercrombie look goin in 3 times a week... but what do i know?
__________________
A Person that says something cant be done, shouldn't interrupt me actually EFFing doing it! |
08-20-2009, 03:20 PM | #2435 |
Opa!!
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Re: Pumping Iron with Zemekone and Icehog3
Once I see signs of a plateau I take a week off. Most of the time it works out to being around 6-8 weeks then I take a week off. No sense in still lifting balls to the wall if I'm not seeing gains. My workouts are rotated as far as exercises, intensity of lifts, rest times and reps/sets to prevent plateauing. For a beginner I wouldn't be worried about plateauing quickly.
A beginners problem is they don't stick with a workout long enough to see results. 6weeks for a beginner is not enough time to benefit maximally to a routine.
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"If I give a businessman 10,000 francs, what is that to him, he is rich. But if I give him a Cohiba cigar, that is style."-Hotel Rwanda |
08-20-2009, 06:07 PM | #2436 |
PSHC!
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Re: Pumping Iron with Zemekone and Icehog3
Hit the gym today for the first time in about 3 weeks! Worked out harder on bench than I have in a good long while. Did some back and legs along with the chest. Working legs wore me out today. Tried pull throughs for the first time today. Seemed to do a lot for my lower back. Is that where it is supposed to effect? I'm going again tomorrow, but focus entirely on chest/abs. I gotta lose this flab.
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08-20-2009, 07:57 PM | #2437 |
I'm nuts for the place
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Re: Pumping Iron with Zemekone and Icehog3
Did Core Synergistics today...that is one tough workout. I have a 5k in the morning
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"To dilute the will to win is to destroy the purpose of the game. There is no substitute for victory"-- Douglas MacArthur |
08-20-2009, 08:00 PM | #2438 |
Admiral Douchebag
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Re: Pumping Iron with Zemekone and Icehog3
Good luck in the run, James.
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Thanks Dave, Julian, James, Kelly, Peter, Gerry, Dave, Mo, Frank, Týr and Mr. Mark! |
08-20-2009, 08:11 PM | #2439 |
SERENITY NOW!
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Re: Pumping Iron with Zemekone and Icehog3
I hit them gym this afternoon, which is rare. I'm normally one for the 6:30 am class.
today's Crossfit WOD was: Clean hang clean split jerk 6 reps of each, then 5, 4... 200m run between each round Started out with 115#, went down to 95# after the first round. Time was 17:10 I've been trying to supplement my workout with a little extra chest work, so I hopped on the bench for 4 sets to failure once I caught my breath.
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08-20-2009, 09:00 PM | #2440 |
I'm nuts for the place
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Re: Pumping Iron with Zemekone and Icehog3
Thanks Tom...my knees have been a little sore lately, so I will take it easy.
__________________
"To dilute the will to win is to destroy the purpose of the game. There is no substitute for victory"-- Douglas MacArthur |
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