[quote]IronWarrior34 wrote:
It would help if we can get the exact workout ur doing…BBB, if thats Big Boy Basics, than id say its a great workout…im actually just finishing it up, and my strength has gone up tremendously, and ive been on some solid pounds…if your doing this workout you have to make sure your following the proper rest periods in between each set, and make sure your doin a warm up set or 2 before each excercise…and dont be afraid to throw an extra 10lbs here and there…if your feeling good, than do more or add more weight…
as for legs, make sure you stretch well before beginning your workout than get after it…get some good music too on an ipod or something, it could help u out also…good luck bro, try to post your diet and workout if you can[/quote]
Thanks Wreckless.
IronWarrior: I appreciate the post. I think you kinda missed my point though. BBB is big boy basics. I agree with you, it’s a pretty good one. Here is the routine I do:
Day 1 (Upper Body)
Exercise: Barbell Bench Press
Sets: 8
Reps: 3
Rest: 60 seconds between sets
Load: 5RM (repetition maximum)
Exercise: Seated or Chest-Supported Rows
Sets: 8
Reps: 3
Rest: 60s
Load: 5RM
Exercise: Pull-ups or Pulldowns
Sets: 8
Reps: 3
Rest: 60s
Load: 5RM
Exercise: Standing Dumbbell Shoulder Press
Sets: 8
Reps: 3
Rest: 60s
Load: 5RM
Day 2 (Lower Body)
Exercise: Barbell Squats
Sets: 3
Reps: 8
Rest: 90s
Load: 10RM
Exercise: Leg Raises
Sets: 3
Reps: 8
Rest: 60s
Load: 10RM
Exercise: Dumbbell Deadlifts
Sets: 3
Reps: 8
Rest: 90s
Load: 10RM
Exercise: Decline Bench Sit-Ups
Sets: 3
Reps: 8
Rest: 60s
Load: 10RM
Exercise: Standing Calf Raises
Sets: 3
Reps: 8
Rest: 60s
Load: 10RM
Day 3 (Off)
Perform 15-20 minutes of moderate intensity cardio.
Day 4 (Upper Body)
Exercise: 45? Incline Dumbbell Bench Press
Sets: 3
Reps: 8
Rest: 90s
Load: 10RM
Exercise: 45? Dumbbell Rows
Sets: 3
Reps: 8
Rest: 90s
Load: 10RM
Exercise: Standing Barbell Curls
Sets: 3
Reps: 8
Rest: 60s
Load: 10RM
Exercise: Standing Reverse Grip Triceps Pressdown
Sets: 3
Reps: 8
Rest: 60s
Load: 10RM
Day 5 (Lower Body)
Exercise: Hack Squats
Sets: 8
Reps: 3
Rest: 60s
Load: 5RM
Exercise: Lying Leg Curls
Sets: 8
Reps: 3
Rest: 60s
Load: 5RM
Exercise: Lying Leg Raises
Sets: 8
Reps: 3
Rest: 60s
Load: 5RM
Exercise: Seated Calf Raises
Sets: 8
Reps: 3
Rest: 30s
Load: 5RM
Days 6 and 7 (Off)
Perform 15-20 minutes of moderate intensity cardio if desired.
I really try to follow CW’s advice very closely. I use the rep counts and rests exactly how he says. My diet is really clean, but I’m not sure if I need to eat more.
Usually a can of tuna and some protein powder(half a scoop-10grams) at 5:30am. Workout at 6am. I usually finish around 6:45-7:00am. Then I take a full scoop of protein powder, eat about 5 eggs, two pieces of wheat bread, a banana or grapefruit(which ever is available), and a little bit of potatoes. I also drink two glasses of water. Then I eat every two hours.
*Breakfast at 7:00-7:30(fin)
*snack at 9:15-9:30: protein and apple
*Lunch at Noon: roast beef sandwich on wheat with lettuce, tomato, onions and cheese. Salad consisting of lettuce, broccoli, black olives, mushrooms, and dressing…very little dressing. I really don’t like it too much.
*Snack at 2:00pm: 4 scrambled eggs in tortilla wraps with cheese and tabasco sauce.
*Snack at 4:00-4:30pm: Apple, protein shake, power bar
*Dinner at 6:00-6:30pm: Roast beef sandwich and salad…same as above
*Snack at 8:00pm: can of tuna or tuna sandwich.
*BED at 9:00pm to be up at 5:30am.
I like BBB and am confident in my eating habits. I go through a half gallon of skim milk every 2-3 days and only drink water otherwise…sometimes I will throw in an apple or orange juice.
Mainly I just want to know if it will hurt me to go running on days I have my upper body. I don’t even mean running a lot…just a few laps.