wats ur gym routine (1 Viewer)

[kfnmpah]

aww, okay

Everyone's gotta move on eventually I guess. How are you?

hey now, save it for clogging up someone's facebook status. BOS is a place of business!

anyway here's my current routine: everything is 3x8-12 reps unless otherwise specified. I do calves atleast twice a week and usually abs after either back or chest. any critique is mucho appreciated...o

monday: back/biceps
lat pull down
t-bar row
seated row
deadlifts (first 3 sets are 50-55kg then 4th set is 60 for 4-6)
barbell 21's
incline curl, 3rd set super set with hammer curls
concentration curls, extra set on left arm

Tuesday: chest/triceps
incline db press
incline flies
flat db press
push ups
lying tricep extensions
cable push down OR dips
close grip bench press

Wednesday: legs (fuck yeah, my favourite)
leg press (current max is 110kg for 8)
single leg squats with rear leg raised on bench
front squats
stiff leg dead lifts
leg curl
dropset single leg leg press
calves (i have my protein shake and fruit in jelly before calves)
then 30 minutes of cardio because it helps clear lactic acid faster and slightly helps doms

Thursday- off

Friday: shoulders, abs, cardio
shoulder press
lateral flies (last set is a drop set from 7-2kg)
rear delt flies
upright row superset with lateral flies
the ab stuff is a superset done 3 times
russian twist with 5kg plate and feet raised x 30
pulse ups x 30
crunches with one of those arm rest/head rest things x 100

saturday: either i'll have another arms day on friday and do what i do on friday today or, if my arms are still sore, i'll skip the extra arms day, have thursday off and have saturday off also (or do cardio)

Sunday: abs, calves, shoulders(if done on thursday), cardio

 

[lebo_cunt]

fuk bro u must be shredded. progress pics?

 

[kfnmpah]

fuk bro u must be shredded. progress pics?

I'm a girl, haha.
and yes.
and no.

 

[jezzmo]

hey now, save it for clogging up someone's facebook status. BOS is a place of business!

anyway here's my current routine: everything is 3x8-12 reps unless otherwise specified. I do calves atleast twice a week and usually abs after either back or chest. any critique is mucho appreciated...o

monday: back/biceps
lat pull down
t-bar row
seated row
deadlifts (first 3 sets are 50-55kg then 4th set is 60 for 4-6)
barbell 21's
incline curl, 3rd set super set with hammer curls
concentration curls, extra set on left arm

Tuesday: chest/triceps
incline db press
incline flies
flat db press
push ups
lying tricep extensions
cable push down OR dips
close grip bench press

Wednesday: legs (fuck yeah, my favourite)
leg press (current max is 110kg for 8)
single leg squats with rear leg raised on bench
front squats
stiff leg dead lifts
leg curl
dropset single leg leg press
calves (i have my protein shake and fruit in jelly before calves)
then 30 minutes of cardio because it helps clear lactic acid faster and slightly helps doms

Thursday- off

Friday: shoulders, abs, cardio
shoulder press
lateral flies (last set is a drop set from 7-2kg)
rear delt flies
upright row superset with lateral flies
the ab stuff is a superset done 3 times
russian twist with 5kg plate and feet raised x 30
pulse ups x 30
crunches with one of those arm rest/head rest things x 100

saturday: either i'll have another arms day on friday and do what i do on friday today or, if my arms are still sore, i'll skip the extra arms day, have thursday off and have saturday off also (or do cardio)

Sunday: abs, calves, shoulders(if done on thursday), cardio

You're doing too much.

Concentrate on burpees and bicep curls. Everything else should be mild jogging and sugar pills.

 

[kfnmpah]

You're doing too much.

Concentrate on burpees and bicep curls. Everything else should be mild jogging and sugar pills.

and I should only bicep curl 1.5kg dumb bells for like 10 reps, right?
then i should go on the treadmill for like 2 hours?





(or keep training for my comp? i think i'll do that. yeah.)

 

[jezzmo]

and I should only bicep curl 1.5kg dumb bells for like 10 reps, right?
then i should go on the treadmill for like 2 hours?





(or keep training for my comp? i think i'll do that. yeah.)

Listen to me and you can join the ollympics for real. Not just as a journalism major! You can be there, shooting the gun! Winning every round. With ease! And then some! You'll have the podium to yourself because 2nd and 3rd place are yours too! DO YOU WANT TO KEEP GOING YOUR MEDIOCRY METHODS? FINE! But one day you will cry with what you could have had.

 

[b00m]

I'm a girl, haha.
and yes.
and no.

are you thinking of competing or something? I've never gotten the concept of females doing any sort of benching.. what pecs are you trying to build? you have boobies

edit: ohhh just saw the bottom part of your other post lol

 

[lebo_cunt]

are you thinking of competing or something? I've never gotten the concept of females doing any sort of benching.. what pecs are you trying to build? you have boobies

edit: ohhh just saw the bottom part of your other post lol

girl doesnt even look that muscular, lookin fiiiiine

 

[fxjkhr]

I'm pretty sure this thread was just a way for you to attempt to show off your scrawny body

 

[michaeljennings]

I'm pretty sure this thread was just a way for you to attempt to show off your scrawny body

Hahaha clearly hes a troll LOL

 

[kfnmpah]

Listen to me and you can join the ollympics for real. Not just as a journalism major! You can be there, shooting the gun! Winning every round. With ease! And then some! You'll have the podium to yourself because 2nd and 3rd place are yours too! DO YOU WANT TO KEEP GOING YOUR MEDIOCRY METHODS? FINE! But one day you will cry with what you could have had.

I'll look back on this day with regret, as i walk into the sunset with a single tear falling down my loser cheek.

 

[Azure]

It's really really hard for a girl to get built. Most of the time benching is used as a mechanism to simply burn calories and tone up, which I guess is fine if used in conjunction with the other compounds (which it has).

 

[kfnmpah]

It's really really hard for a girl to get built. Most of the time benching is used as a mechanism to simply burn calories and tone up, which I guess is fine if used in conjunction with the other compounds (which it has).

word. I wish everyone knew that girls can't get big from lifting weights- there are too many bitches at my gym who come in, do an hour on the treadmill and go home and wonder why they look the same as they did a year ago.
I've noticed so many changes in my body over the last 4 months. it could be the pregnancy, or it could be the weights, i'm not sure. I'll get back to you.
jks.

but srs, my chest has thickened noticeably (the muscle, er'body get their minds out of the gutter) as have all my other muscles. All women who want to "tone" should do weights and eat clean.

 

[b00m]

but srs, my chest has thickened noticeably (the muscle, er'body get their minds out of the gutter)

ye sorry we're gonna need progress pics for that

 

[jasonn]

ye sorry we're gonna need progress pics for that

agreed!

 

[jezzmo]

Nerdy girl with a bit of spunk, who's into fitness and nutrition.

Hot commodity.

If you party, you be the bees knees, baby.

 

[_trickster_]

you should also send in some leg shots, just for us to judge your progress and to see how your hamstrings have developed

 

[RachelM24]

dude ur just a skinny ass white kid....this comin from a chick btw....u got nothin seriously...i wouldn't brag about that workout cos it ain't doin much for ya hahahaha

 

[Azure]

I think the OP is massive and should compete professionally in bodybuilding competitions and perhaps even write his own bodybuilding book. Or even better, you should look into creating your own supplement line.

 

[b00m]

^ sounds very familiar to someone else hahah except the first part