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  1. #26
    Coming Up The Ranks blueice's Avatar
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    hey I have already started my workout last week .... Hope I can still make it in

    Info:Engineer / 26
    Goal Weight:180
    Height: 6" (182.22cms)
    Weight:193.6 (1 week old, will measure on monday)
    Bodyfat %: 25%
    Arms: 14"
    Waist: 39"
    Chest:43.5"
    Neck:15.25"
    Hips: 39"
    Thighs: 22.5"
    ------------------------
    Supplements:ON 100% whey, Lipo6 2caps per day.
    ------------------------
    Nutrition:
    (Macros/# of meals)
    40/40/20 , 6meals
    ------------------------
    Weekly Work out program:
    Day 1- 90mins cardio, 30mins muscles exercise (upper half)
    Day 2- 90mins cardio
    Day 3- 90mins cardio, 30mins muscles exercise (middle)
    Day 4- 90mins cardio
    Day 5- 90mins cardio, 30mins muscles exercise (lower half)
    Day 6- Rest (thinking of 30min cardio)
    Day 7- Rest
    (Work)

  2. #27
    Just joined M&S
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    First one in with before pics! C'mon guys (and gals).

  3. #28
    M&S Elite Member Cardiochris's Avatar
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    Hey I really like this idea! And I'd jump right in there with you guys, but I got few more weeks bulking.

    Hope it's great success and lots of ppl sign up. Hey maybe it'll some kinda new trend
    When it's all over said and done, you're gonna regret the things you 'didn't do', more than the things you did.
    (I think that was Mark Twain)

  4. #29
    Muscle & Strength Boss Damien's Avatar
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    You idea is off to a good start Brendon -- keep it going!

    I'm going to stick this thread until it's over
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  5. #30
    Will rep for Zyzz posts TBtaylor52's Avatar
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    Info: (Idk what to put here) 19, Dietary Aid in a veteran's home
    Goal Weight: 175(I wish)
    Height: 71"/5'11"
    Weight: 188
    Bodyfat %: Update as soon as I get a response.
    Arms: 14"
    Waist: 35"
    Chest: 41.5"
    Neck: 15"
    Hips: 36"
    Thighs: Left-25 Right-24
    ------------------------
    Supplements: LG Sciences Lipotropic Protein, Multi Pro 32x, Scivation Vasocharge
    ------------------------
    Nutrition: 30/50/20 6 meals a day.(2500-2600 calories)
    (Macros/# of meals)
    ------------------------
    Weekly Work out program:
    Day 1-Mon.
    Day 2-
    Day 3-
    Day 4-
    Day 5-
    Day 6-
    Day 7-
    RIP Zyzz 03/24/1989 08/06/2011. Veni Vidi Vici. Son of Zeus. Brother of Hercules. Father of Aesthetics.
    POWER LEVEL: 116,195

  6. #31
    Custom User Title Brenden061's Avatar
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    Starts tomorrow, my delicious peice of eye-candy is posted.
    CWU

  7. #32
    Coming Up The Ranks gonzodamus's Avatar
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    8 weeks of fast walkin, light eatin and heavy lifting. Can't wait to see how everyone does!
    * Gonzodamus' views do not necessarily reflect the views of Gonzodamus.

  8. #33
    M&S Elite Member scorpionusa's Avatar
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    just finished redoing my diet to add more veggies and less fats. Also switched my cardio routine from the machines at the gym to spinning (yeah, I know it's mainly a girl thing, but just think of the nice view I'll have being in the back of the room!!)
    "Pain is nothing compared to what it feels like to quit. Give everything you got today for tomorrow may never come."
    Dan Gable

  9. #34
    The Strategist Frankoman's Avatar
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    Well, I must say this is a very last minute entry with only 39 minutes left before the starting date!


    Info: Student / 15
    Goal Weight: 160
    Height: 72' (6 Feet)
    Weight: 168
    Bodyfat %: 16%
    Arms: I'll find out after!
    Waist: 34
    Chest: I'll find out after!
    Neck: I'll find out after!
    Hips: I'll find out after!
    Thighs: I'll find after!
    ------------------------
    Supplements:
    ------------------------
    Nutrition: 4 Meals
    (Macros/# of meals)
    ------------------------
    Weekly Work out program:
    Day 1- Fully Body
    Day 2- Cardio
    Day 3- Full Body
    Day 4- Cardio
    Day 5- Full Body
    Day 6- Cardio
    Day 7- Rest

    Since my goals are pretty much the same as here, I figured I'll post here and with my personal journal if you guys don't mind!
    "If a job is worth doing, it's worth doing properly."

    "You've got to build the house before you paint it." - muscletrainerd

    "Bodybuilding is a marathon; not a sprint." - Coach

  10. #35
    Custom User Title Brenden061's Avatar
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    Quote Originally Posted by scorpionusa View Post
    just finished redoing my diet to add more veggies and less fats. Also switched my cardio routine from the machines at the gym to spinning (yeah, I know it's mainly a girl thing, but just think of the nice view I'll have being in the back of the room!!)
    It's very good LIT... plus we're always saying things about legs this, legs that... cycling = super legs.

    I too spent yesterday redoing the diet. Measuring a weeks worth of 1oz bags of almonds, peacans & walnuts. Aswell as a week's worth of 4oz steaks & 7oz of brownrice in little baggies freezer ready.
    CWU

  11. #36
    Coming Up The Ranks gonzodamus's Avatar
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    Just made a week's worth of brown rice so I have no excuse to not get good complex carbs
    * Gonzodamus' views do not necessarily reflect the views of Gonzodamus.

  12. #37
    Coming Up The Ranks blueice's Avatar
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    bang ......... fell on the hard road and hurt my knee high chance of cartilage tear issue
    yep thats me.... lol my race ended before it starts.
    no cardio work out for a week ... still on same diet.
    (Work)

  13. #38
    M&S Power User BarryT's Avatar
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    Info: 31 years old / Male
    Goal Weight: 190-195
    Height: 5'11
    Weight: 202.5
    Bodyfat %: appx 18
    Arms: 14.75 (R) / 15(L)
    Waist: 36
    Chest: 42.25
    Neck: 15.75
    Hips: 39
    Thighs: 24(R) / 24.5 (L)
    Wrist (added measurement) - 6.75
    ------------------------
    Supplements:
    Multi Vitamin
    Whey Powder
    Creatine Monohydrate (Currently in 14 day off cycle)
    ------------------------
    Nutrition:
    (Macros/# of meals)
    50c / 30p / 20f (6 meals)
    2500 calorie target
    ------------------------
    Weekly Work out program: (Day 1 is Sat / Day 7 is Friday)
    Day 1- Weight Training / Cardio
    Day 2- Weight Training / Cardio
    Day 3- Off
    Day 4-Weight Training / Cardio
    Day 5- Weight Training / Cardio
    Day 6- Off
    Day 7- Off

    Cardio consists of LIT brisk walks....40 minutes each. Do this at least 4 times per week PWO, however, more often than not I do it at least 7 times a week.
    Leaning Out

  14. #39
    Coming Up The Ranks shaney2k's Avatar
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    ------------------------------------------------------------------------------
    Info: 24/Male/
    Goal Weight: 182
    Height: 6'1"
    Weight: 192lbs
    Bodyfat %: 15%
    Arms: 15 in
    Waist: 37 in
    Chest: 42.5 in
    Neck: 16 in
    Hips: 37 in
    Thighs: 24 in
    ------------------------
    Supplements:
    -Multi V
    -Cod Liver Oil with Omega oils
    -Whey Protein 40g morning 40g before bed


    Weekly Work out program:
    Day 1- Chest/Triceps
    Day 2- Cardio
    Day 3- Legs/Calves/Shoulders
    Day 4- Cardio
    Day 5- Back/Biceps
    Day 6- Cardio
    Day 7- Rest

    Will post diet when I have more time
    Last edited by shaney2k; 05-18-2009 at 12:43 PM.

  15. #40
    Demon of Death Valley zeroblank57's Avatar
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    Its the day of the start so I hope I am not to late. Just found this today and would love to join in. I acutally have a 13 week goal (that's when school starts back up) but I love this idea.

    Info: 21/Male/College Student (in summer school)
    Goal Weight: 329 (that's my final goal weight right now)
    Height: 6' 6"
    Weight: 409
    Bodyfat %: 39.8%
    Arms: 16.75 (R) 16.5(L)
    Waist: 63
    Chest: 59.5
    Neck: 21
    Hips: 57
    Thighs: 31
    ------------------------
    Supplements:
    multi-vitamin
    fish oil
    whey protien
    arsenal-x
    ------------------------
    Nutrition:
    (Macros/# of meals)
    not sure/4-5
    ------------------------
    Weekly Work out program:
    Day 1-
    Day 2-
    Day 3-
    Day 4-
    Day 5-
    Day 6-
    Day 7-


    My trainer friend helped me make this up so if anyone has any thoughts on it please let me know. The Saturday Seminar is a one hour intense cardio session my gym does.

    Everyday there is at least 30 minutes of cardio when I go into the gym and I try for an hour outside of the gym.

    Not sure how to put in pictures but they are in my album
    Last edited by zeroblank57; 05-19-2009 at 07:18 PM. Reason: added measurements

  16. #41
    Custom User Title Brenden061's Avatar
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    you guys are good,



    talk about last minute though lmao...



    blueice, just try to take it easy for this week, like you said. However, how might a stationary bicycle or elleptical do for you?


    ------------------------------------------------------------------------------------------------------------
    I had my 35 minutes of LIT this morning, then 1 1/4 hours @ the gym. Back & chest, no post-cardio. Had a bomb post workout meal of eggs, rice and pork... soo good..... Possible food-coma for see-able in the next 30 minutes...
    CWU

  17. #42
    The Strategist Frankoman's Avatar
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    Quote Originally Posted by zeroblank57 View Post
    Weekly Work out program:
    Day 1- Legs/Forarms
    Day 2- Arms/Traps
    Day 3- Chest/Shoulders
    Day 4- Back/Abs
    Day 5- Off / Hiking
    Day 6- Saturday Seminar/Legs/Forarms
    Day 7- Arms/Traps
    etc etc
    What is your routine? You have one day off, it is very very very weird to do legs and forearms, and you train legs forearms arms and traps twice a week which is overtraining..
    "If a job is worth doing, it's worth doing properly."

    "You've got to build the house before you paint it." - muscletrainerd

    "Bodybuilding is a marathon; not a sprint." - Coach

  18. #43
    Demon of Death Valley zeroblank57's Avatar
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    Quote Originally Posted by Frankoman View Post
    What is your routine? You have one day off, it is very very very weird to do legs and forearms, and you train legs forearms arms and traps twice a week which is overtraining..
    So everyone was doing a 7 day routine but my friend acutally gave me a 5 day one. It looks like this for the most part.

    Day 1- Legs/Forarms
    Day 2- Arms/Traps
    Day 3- Chest/Shoulders
    Day 4- Back/Abs
    Day 5- Off / Hiking

    Then

    Day 6- Legs/Forarms
    Day 7- Arms/Traps
    Day 8- Chest/Shoulders
    Day 9- Back/Abs
    Day 10- Off / Hiking

    This is what he gave me but I'm really new to working out so if there is a better way to do it (ie a 7 day routine instead of 5 day) then any advice would help a lot.

    I'm not sure why legs and forarms are together either haha.

  19. #44
    M&S Power User BarryT's Avatar
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    Well, you definently don't want to lift 7 days. Depending on your level of experience I would recommend checking out some of the beginner workouts on the site. They are structured to get your body prepared for more advaced splite routines, such as Doug's 4 day split. Remember, less is more. Your muscles need time to recover after being worked out. Proper rest and a good diet to go along with a good routine = results.
    Leaning Out

  20. #45
    Demon of Death Valley zeroblank57's Avatar
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    So how about something like

    Day 1- Legs/Forarms
    Day 2- Off
    Day 3- Arms/Traps
    Day 4- Chest/Shoulders
    Day 5- Off
    Day 6- Back/Abs
    Day 7- Off

    Or

    Day 1- Legs
    Day 2- Arms
    Day 3- Chest
    Day 4- Back/Traps
    Day 5- Off
    Day 6- Shoulders
    Day 7- Abs/Forearms

    Are either of these better?

  21. #46
    Will rep for Zyzz posts TBtaylor52's Avatar
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    Quote Originally Posted by zeroblank57 View Post
    So how about something like

    Day 1- Legs/Forarms
    Day 2- Off
    Day 3- Arms/Traps
    Day 4- Chest/Shoulders
    Day 5- Off
    Day 6- Back/Abs
    Day 7- Off

    Or

    Day 1- Legs
    Day 2- Arms
    Day 3- Chest
    Day 4- Back/Traps
    Day 5- Off
    Day 6- Shoulders
    Day 7- Abs/Forearms

    Are either of these better?
    It also matters WHAT exercises you are doing and how many sets and reps and since your trying to lose fat, you have to pretty much get your diet down pat and caluclate your BMR, then take in account for what type of cardio you are doing...
    RIP Zyzz 03/24/1989 08/06/2011. Veni Vidi Vici. Son of Zeus. Brother of Hercules. Father of Aesthetics.
    POWER LEVEL: 116,195

  22. #47
    Demon of Death Valley zeroblank57's Avatar
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    Quote Originally Posted by TBtaylor52 View Post
    It also matters WHAT exercises you are doing and how many sets and reps and since your trying to lose fat, you have to pretty much get your diet down pat and caluclate your BMR, then take in account for what type of cardio you are doing...
    I do about 6-7 different excersices. Each with 3 sets of about 10-14 reps. I got my diet down with my BMR and all that stuff. Cardio I switch between the treadmill, the bike, the elpitcal trainer and hiking.

  23. #48
    Custom User Title Brenden061's Avatar
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    Here is a recommended set range for each muscle group:
    Legs - 14-20 sets
    Calves - 6-10 sets (possible twice per week)
    Abs - 6-10 sets (possibly twice per week)
    Back - 12-16 sets
    Shoulders - 9-12 sets
    Triceps - 8-10 sets
    Biceps - 6-9 sets
    Forearms - 4-8 sets
    Traps - 3-6 sets
    Chest - 12-16 sets
    http://www.muscleandstrength.com/art...s-is-more.html

    No worries, we'll get this all straightened out.
    CWU

  24. #49
    Demon of Death Valley zeroblank57's Avatar
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    Are the set ranges for each week?

  25. #50
    Will rep for Zyzz posts TBtaylor52's Avatar
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    Quote Originally Posted by zeroblank57 View Post
    I do about 6-7 different excersices. Each with 3 sets of about 10-14 reps. I got my diet down with my BMR and all that stuff. Cardio I switch between the treadmill, the bike, the elpitcal trainer and hiking.
    6-7 different exercise for each body part?!

    If you calculated your BMR and everything, why not get a routine off this site?
    RIP Zyzz 03/24/1989 08/06/2011. Veni Vidi Vici. Son of Zeus. Brother of Hercules. Father of Aesthetics.
    POWER LEVEL: 116,195

 

 

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