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  1. #11
    Laboon's Avatar
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    I've been doing PPL twice a week and then cardio 3x a week with some basket ball occassionally.
    Is winter ATM but coming out of it will start riding to work every day as well. Save $$ on petrols and get fit at the same time aww yes.

    PPL is pretty solid
    Push, Pull, Legs. If you do it twice a week your hitting multiple areas twice a week and still allowing for recovery inbetween. Varies from what is dubbed as the Brosplit where you generally only work out each part once a week (chest/arms/back) etc. Each to their own though. Eg I tired Strong Lifts 5x5 for awhile. I can't squat weights for shit and am not comfortable dead lifting cause my back is lame so it didnt really work out for me haha




  2. #12
    Erebus's Avatar
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    Lost just about 40lbs now so I figured I should post mine.

    Start off with bent over rows, currently with a 16kg kettlebell in both hands. I do this for 3 sets of 8

    Then I do bicep curls with an EZ Curl bar. Counting the bar I curl 29kgs for 3 sets of 8, will be adding more weight to this soon though.

    Then I do a small break just to make sure I can complete the next exercise. The exercises target different muscles but as I am currently always putting more weight on the bar I need to be sure not to fail my lift.

    Flat bench press, I aim for 5 sets of 5 but every time I complete that I add more weight onto the bar. I am at 48kgs as of writing this, I know, its a pretty weak bench but I have long limbs and a weak upperbody.

    Then I deadlift, I aim for 1 set of 5 reps, once I can do that successfully I put more weight on the bar. I currently deadlift 100kgs

    I do this once every other day unless I feel ill/tired.

  3. #13
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    Quote Originally Posted by Erebus View Post
    Lost just about 40lbs now so I figured I should post mine.

    Start off with bent over rows, currently with a 16kg kettlebell in both hands. I do this for 3 sets of 8

    Then I do bicep curls with an EZ Curl bar. Counting the bar I curl 29kgs for 3 sets of 8, will be adding more weight to this soon though.

    Then I do a small break just to make sure I can complete the next exercise. The exercises target different muscles but as I am currently always putting more weight on the bar I need to be sure not to fail my lift.

    Flat bench press, I aim for 5 sets of 5 but every time I complete that I add more weight onto the bar. I am at 48kgs as of writing this, I know, its a pretty weak bench but I have long limbs and a weak upperbody.

    Then I deadlift, I aim for 1 set of 5 reps, once I can do that successfully I put more weight on the bar. I currently deadlift 100kgs

    I do this once every other day unless I feel ill/tired.
    Solid progress man.
    I've been really slack going to the gym lately and so all my lifts are super super weak. Like back to basics weak for me cause it has been so long.
    Currently I'm trying to work off all the beer and food that the Christmas - NYE holiday period thrust in to my life. Mainly just smashing out cardio
    So ride to and from work (7kms) 5 times a week
    2km walk at lunch
    Then try to do some other cardio related thing. Sometimes basketball, sometimes hit up a machine at the gym or even just go for another walk.
    Once I get down to a weight I am happy with i'll start trying to build up muscle again..which takes forever :/ but gotta do it ya know!

    Gym schedule then, with the lifting will be following PPLPPLR (Push, Pull, Legs, Push, Pull, Legs, Rest).

    So as well as the cardio above (probably minus the extra random activities) I'll have

    Monday Whenever Push:
    Bench - 1x10 (warm up), 4x8 (working sets)
    Shoulder Press - 1x10 (warm up), 3x8 (working sets)
    Incline bench - 1x10 (warm up), 3x8 (working sets)
    Dips - 1x10 (warm up), 3x8 (working sets)
    Lateral Raise - 1x10 (warm up), 3x8 (working sets)
    Pull Down - 1x10 (warm up), 3x8 (working sets)
    Shrug - 1x10 (warm up), 3x8 (working sets)

    Tuesday Morning Pull:
    Pull Ups - 1x10 (warm up), 3x8 (working sets)
    Seated Rows - 1x10 (warm up), 3x8 (working sets)
    Lat Pull Down - 1x10 (warm up), 3x8 (working sets)
    Face Pull - 1x10 (warm up), 3x8 (working sets)
    Preacher curl - 1x10 (warm up), 3x8 (working sets)
    Hammer curl - 1x10 (warm up), 3x8 (working sets)

    Afternoon Basketball

    Wednesday Morning Legs
    Squat - 1x10 (warm up), 3x8 (working sets)
    Leg Press - 1x10 (warm up), 3x8 (working sets)
    Calf Raise - 1x10 (warm up), 3x8 (working sets)
    Leg Curl - 1x10 (warm up), 3x8 (working sets)
    Leg Extension - 1x10 (warm up), 3x8 (working sets)

    Afternoon Yoga

    Thursday Morning Push:
    Bench - 1x10 (warm up), 4x8 (working sets)
    Shoulder Press - 1x10 (warm up), 3x8 (working sets)
    Incline bench - 1x10 (warm up), 3x8 (working sets)
    Dips - 1x10 (warm up), 3x8 (working sets)
    Lateral Raise - 1x10 (warm up), 3x8 (working sets)
    Pull Down - 1x10 (warm up), 3x8 (working sets)
    Shrug - 1x10 (warm up), 3x8 (working sets)

    Friday Whenever Pull:
    Pull Ups - 1x10 (warm up), 3x8 (working sets)
    Seated Rows - 1x10 (warm up), 3x8 (working sets)
    Lat Pull Down - 1x10 (warm up), 3x8 (working sets)
    Face Pull - 1x10 (warm up), 3x8 (working sets)
    Preacher curl - 1x10 (warm up), 3x8 (working sets)
    Hammer curl - 1x10 (warm up), 3x8 (working sets)

    Saturday Whenever Legs
    Squat - 1x10 (warm up), 3x8 (working sets)
    Leg Press - 1x10 (warm up), 3x8 (working sets)
    Calf Raise - 1x10 (warm up), 3x8 (working sets)
    Leg Curl - 1x10 (warm up), 3x8 (working sets)
    Leg Extension - 1x10 (warm up), 3x8 (working sets)

    The timing of the days is more to fit around my scheudle with work and hangs and other things like basketball and yoga (lifting after doing either would be dangerous).

    Hopefully I can keep track of my progress properly this time. Also need to keep my diet in check a bit more. I won't start macro counting until I start lifting again though. Currently just working hard to get to I guess around like 75kg (165 pounds) then i'll go from there.




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