This is my First Post on the site!
Ok I’m New to working out, I just joined 24 Hour Fitness on 11-18-05, up untill now I have just been going into the Gym & learning how to use all of the Machines correct & working out without any Direction.
My Goals are to Gain in Muscle & Strength, but I dont want to get to Bulky. I also want a 6-pack for my B-Day (Feb. 13th).
Also I want to get ready for a 8.2 mile Run that is on Feb. 20th. I was wondering what you guys think I should add to this workout to help me get ready.
I was also wondering if anyone could tell me a few exercises to help with Arm Wrestling.
I just started this workout & I was wondering what everyone thought about it.
Thanks in Advance!!
Body Fat—17.6% (11-18-05)
[as of 1-1-06]
Push Ups (warm up)
Bench Press- 3 sets
Incline Bench Press- 2 sets
Close Grip Press/Dips- 2 sets
Pushdowns- 2 sets
Military Press/Seated DB Press- 2 sets
Deadlifts- 3 sets
Bent-Over Rows- 2 sets
Pulldowns/Pull-Ups- 2 sets
Barbell Curls- 2 sets
Dumbell Curls/Hammer Curls- 2 sets
BB Shrugs/DB Shrugs- 2 sets
Squats- 3 sets
Leg Press/Leg Extensions- 2 sets
SLDL- 2 sets
Lying Leg Curls- 2 sets
Seated Calf Raises- 2 sets
Standing/Donkey Calf Raise- 2 sets
I just started keeping track of my meals & such, Here is what I ate on this day, Please give me your input. Thanks!!
4:20am 2-tbsp. Organic Noni Juice
5:10am 3-slices bread 3-egg whites 1-egg 1-slice cheese
1-tsp. Organic strawberry jam 2-tbsp. Organic Peanut Butter
1-16oz glass water
8:40am 1-scoop rice 1-scoop tuna 1-banana 1- 16oz glass water
11:30am 1-banana 6-small slices pineapple 1/2-bottle water
1:30pm 1-slice wheat bread 3-slices turkey 1-leaf Romane Lettuce
1-slice tomato 1/2-slice cheese 1-bottle water
(During WorkOut 3:50-5:40)
3:50-4:30pm 1-17oz Extreme Body Monster Shake(50g. Protein)
7:30pm 1-16oz glass water 1-4oz Roast Beef 1-scoop stuffing
1-scoop brocooli 1-Baked Potatoe
Here is my Workout for Tuesday (1-3-06), Please let me know what you think.
Is it ok to do Back Extensions everytime I work my Abs??
Push Ups: (Warm up) 4 sets, 12 reps each
Bench Press- Warmup 30lbx10reps, set #1 40lbx8reps, set #2 50lbx8reps,
set #3 55lbx4reps.
Incline Bench Press- Warmup 20lbx8reps, set #1 25lbx8reps,
set #2 20lbx8reps, set #3 20lbx8reps.
Close Grip Press- Warmup 20lbx8reps, set #1 20lbx8reps,
set #2 25lbx8reps, set #3 30lbx8reps.
Pushdowns- Warmup 25lbx8reps, set #1 30lbx8reps, set #2 35lbx8reps,
set #3 40lbx8reps.
Standing Military Press- Warmup 30lbx8reps, set #1 40lbx8reps,
set #2 40lbx8reps, set #3 40lbx8reps.
Back Extensions- Warmup 10reps, set #1 25lbx10reps, set #2 25lbx10reps.
Oblique Crunches (on back extensions bench) 3 sets-15 reps (both sides)
Crunches (on short decline bench) 3 sets-12 reps
NOt sure what the bench is called but you hold yourself up with your forearms & you bring your knees up for a crunch 3 sets-20 reps
New ABS Work Out!! PLEASE give me your Comments!!
Crunches (on short decline bench) 3 Sets, 12-15reps
Oblique Crunches (on back extensions bench) 3 Sets, 12-15reps
Back Extensions (Warmup) 10reps, set #1 25lbx10reps, set #2 25lbx10reps.
Hanging Crunches 3 Sets, 20-25reps
Bike Crunches 3 Sets, 25-30reps
Stomach Vacuum 3 Sets, 8-12reps (Week1 20sec, Week2 40sec, Week3 60sec)