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Starting to hit the gym.
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<blockquote data-quote="Sam Owen" data-source="post: 466261" data-attributes="member: 43087"><p>What a thief, yeah I read the brackets, couldnt help it.</p><p></p><p>Anyway, Im gonna contradict myself a bit because to be honest, my diet is that of Jabba the Huts but I do put together some good succesive days of good complex carbs, lean meats (chicken and tuna), fruit/veges and milk or ice cream for dairy, I lack water because I replace it with sports drinks (not energy drinks) and cordial (or cool-ade as some of yous might know it as) I should drink more water. Its just the weekend where the diet goes plentiful, ugly but absolutely delicious.</p><p></p><p>My current training (this is how you become the best lol)...</p><p></p><p>2 day split programme...</p><p></p><p>Monday, Thursday (Upper body)</p><p></p><p>Warm up: 5mins treadmill medium pace</p><p>Strecthes: dynamic</p><p></p><p>Bench press: 100kg 4 sets of 8 reps (but it always ends up being 8, 8, 7, 6 due to no spotting partner)</p><p>Incline press: 50kg 3 sets of 8</p><p>Pec fly machine: 80kg 3 sets of 8</p><p>Lat pull down: 47kg 3 sets of 12+ (I dont want a big back, so I just tone it and keep it strong, Ive kept at 47 ever since I started)</p><p>Seated row: same as lat pull down, same reason</p><p>Bicep curl: 12kgs 3 sets of 15+ (I got big arms so Im trying to keep them toned, lol "I got big arms".)</p><p>Tricep pull down: 24kgs 3 sets of 12+</p><p>Tricep machine (forgot the name): 60kg 3 sets of 12</p><p>Swiss ball sit ups: 5 sets of 20 reps</p><p>Swiss ball russian twists: same as above</p><p></p><p>Tuesday, Friday (lower body)</p><p></p><p>Squats: 150 kgs 4 sets of 8 reps</p><p>Leg press: 300+kgs 3 sets of 8 reps</p><p>Leg extensions: 96+kgs 3 sets of 8</p><p>Leg curls: 96+kgs 3 sets of 8</p><p>Shoulder press machine: 40+kgs 3 sets of 8</p><p>Upright row: 50kgs 3 sets of 8</p><p>Rear deltoid raises: 20kg dumbells 3 sets of 8</p><p></p><p>Oh and Wednesday I run for 45mins on my personal track and Saturday I do the same run and a group fitness class at this gym Im at.</p><p></p><p>My lower body days doesnt have any calve raises or workouts. Yep thats me..</p></blockquote><p></p>
[QUOTE="Sam Owen, post: 466261, member: 43087"] What a thief, yeah I read the brackets, couldnt help it. Anyway, Im gonna contradict myself a bit because to be honest, my diet is that of Jabba the Huts but I do put together some good succesive days of good complex carbs, lean meats (chicken and tuna), fruit/veges and milk or ice cream for dairy, I lack water because I replace it with sports drinks (not energy drinks) and cordial (or cool-ade as some of yous might know it as) I should drink more water. Its just the weekend where the diet goes plentiful, ugly but absolutely delicious. My current training (this is how you become the best lol)... 2 day split programme... Monday, Thursday (Upper body) Warm up: 5mins treadmill medium pace Strecthes: dynamic Bench press: 100kg 4 sets of 8 reps (but it always ends up being 8, 8, 7, 6 due to no spotting partner) Incline press: 50kg 3 sets of 8 Pec fly machine: 80kg 3 sets of 8 Lat pull down: 47kg 3 sets of 12+ (I dont want a big back, so I just tone it and keep it strong, Ive kept at 47 ever since I started) Seated row: same as lat pull down, same reason Bicep curl: 12kgs 3 sets of 15+ (I got big arms so Im trying to keep them toned, lol "I got big arms".) Tricep pull down: 24kgs 3 sets of 12+ Tricep machine (forgot the name): 60kg 3 sets of 12 Swiss ball sit ups: 5 sets of 20 reps Swiss ball russian twists: same as above Tuesday, Friday (lower body) Squats: 150 kgs 4 sets of 8 reps Leg press: 300+kgs 3 sets of 8 reps Leg extensions: 96+kgs 3 sets of 8 Leg curls: 96+kgs 3 sets of 8 Shoulder press machine: 40+kgs 3 sets of 8 Upright row: 50kgs 3 sets of 8 Rear deltoid raises: 20kg dumbells 3 sets of 8 Oh and Wednesday I run for 45mins on my personal track and Saturday I do the same run and a group fitness class at this gym Im at. My lower body days doesnt have any calve raises or workouts. Yep thats me.. [/QUOTE]
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