The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Results 1 to 4 of 4
  1. #1
    Wannabebig Member
    Join Date
    Sep 2005
    Posts
    9

    Starting a new routine, please review

    Hey everyone,

    I have been coming here for about 5 months and I have not really posted. I started in early august and have had great gains to this point. I am 35 years old. I started at 6'4", 176lbs and about 16% bf. As of January 5th I am 210lbs and about 21% bf. My original routine was this.

    1st day
    10 minute warm up on treadmill
    leg press 3X10
    squat 3x10
    split squat 3x10
    leg extension 3x10
    leg culs 3x10
    calf raise 3x20 till i scream
    stumble out of gym

    2nd day
    10 minute warm up on treadmill
    smith machine barbell shrug3x10
    barbell shrug front and back rotation 3x10
    seated close grip row 3x10
    bent over dumbell row 3x10
    Lat pulldown 3x10
    wide grip pull up 3x10
    ball crunch 3x50
    bench leg extension 3x15
    woodchop 3x10
    leg raise 3x20

    3rd day
    30 minutes fast walk treadmill
    ball crunch 3x50
    bench leg extension 3x15
    woodchop 3x10
    leg raise 3x20

    4th day
    10 minute warm up on treadmill
    bench press 3x10
    dumbell fly 3x10
    incline press 3x10
    cable fly 3x10
    one armed military dumbell press 3x10
    cable lateral raise 3x10 each arm
    dumblell lareral raise 3x10 each arm
    behind neck press 3x10
    standing row 3x10
    ahrens press 3x10

    5th day
    10 minute warm up on treadmill
    triceps push down 3x10
    hammer curl 3x10 each arm superset with
    cable curl 3x10
    tricep rope pull 3x10 superset with
    skull crushers 3x10
    close grip bench 3x10 superset with
    dips 3x10
    preacher curl till failure 3x10
    pull ups 3x10 till i scream
    calf raises 3x20 till i scream

    6th day
    30 minutes fast walk treadmill
    ball crunch 3x50
    bench leg extension 3x15
    woodchop 3x10
    leg raise 3x20

    7th day
    rest

    My question is this. I have seen great gains in weight and size but i have a pretty good layer of belly fat from increase in weight and want to get a six pack and tone up a bit. I eat properly 5 meals a day with a protein supplement and vitamins. If I change to the following workout will I continure to make gains or will I lose too quickly? I want to continue to gain size. Please let me know.

    day 1
    10 minute treadmill warm up
    traditional crunch 3x15
    bent knee raise 3x15
    oblique v-up 3x10 each side
    Bridge 3
    back extension 3x15

    the rest is done in a ciruit
    squat 3x10
    bench press 3x10
    pulldown 3x10
    military press 3x10
    upright row 3x10
    triceps pushdown 3x10
    leg extensions 3x10
    biceps curl 3x10
    leg curl 3x10

    day 2
    10 minute warm up
    2 minute sprint
    1 minute walk
    2 minute sprint
    1 minute walk
    2 minute sprint
    1 minute walk
    2 minute sprint
    10 minute cool down

    day 3
    10 minute treadmill warm up
    traditional crunch 3x15
    bent knee raise 3x15
    oblique v-up 3x10 each side
    Bridge 3
    back extension 3x15

    the rest is done in a ciruit
    squat 3x10
    bench press 3x10
    pulldown 3x10
    military press 3x10
    upright row 3x10
    triceps pushdown 3x10
    leg extensions 3x10
    biceps curl 3x10
    leg curl 3x10

    4th day
    10 minute warm up
    2 minute sprint
    1 minute walk
    2 minute sprint
    1 minute walk
    2 minute sprint
    1 minute walk
    2 minute sprint
    10 minute cool down

    day 5
    10 minute treadmill warm up
    squat 3x10
    bench press 3x10
    pulldown 3x10
    military press 3x10
    upright row 3x10
    triceps pushdown 3x10
    leg extensions 3x10
    biceps curl 3x10
    leg curl 3x10

    day 6
    10 minute treadmill warm up
    traditional crunch 3x15
    bent knee raise 3x15
    oblique v-up 3x10 each side
    Bridge 3
    back extension 3x15

    day 7 rest

    Like i said, I want to tone up and lose my belly fat. My plan is to do this for six weeks. I just do not want to lose the gains I have been making. Please let me know. I am scared to change my routine because of the success i have had. Sorry this was sooo long. Thank you everyone for your support.

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  3. #2
    Iron4Life
    Join Date
    Oct 2005
    Location
    Sitting on cold Granite
    Posts
    3,314
    Massey.. how is your diet?
    I think a lot of folks are going to say that cutting is all about diet...
    Do you have your eating up on FitDay.com?
    Then some folks like Built can review your macros...

    Good Luck.. and nice progress..

  4. #3
    Wannabebig Member
    Join Date
    Sep 2005
    Posts
    9
    well, i try to eat right. Sometimes I cheat. When I was really gaining I was eating anything I could get my hands on with lots of fast food. For about a week now I have been eating 6 egg whites and oatmeal for breakfast. fruits nuts and shake for midmorn. balanced lunch with veggies, protien and starch. midafteroon shake and fruit. Dinner is what i usually take over for lunch the next day (balance again). and some fruit and cottage cheese after work out. I work out after 9:00. the only time i have available.

    im addicted to ice cream so its really tuff.

  5. #4
    Senior Member
    Join Date
    Oct 2005
    Posts
    0
    www.fitday.com is the answer to all your diet worries.

    Your meals sound good but you need to know how much you are getting or you might not see the results you want.

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