New years resoultion.

[Veho Nex]

Due to me looking at videos on youtube and finding one of a guy who lost allot of weight and due to sinan's and horetore's posts. I've decided to join the fun and drop a bad habit of mine. The bad habit... being severely over weight. while im young and spry, 17, i would like to drop from my current weight of 307 to about 225 to 250 but being 6'3" i dont look that over weight but i can feel it on my body so i'ma follow what every one else is doing a post a bi-daily update on how my weight lost regime is going.

Starting: January 1, 2008
Goal: to weigh 225 lbs by August 9th, 2008
What i have to cut down: Red meats fatty meats, the sour dough bread i love so much, sprite, the pasta, the being lazy and playing computer games all day long.
Why post: cause i think it will help me stay with it as long as other people know about it, even if they don't care

Schedule:
5:00am: Get up and go for a walk(going to turn it into a jog as so as im sure i can last an hour)
6:00am: Get back and get ready for school
6:40am: Leave for school
5:00-5:40pm: Get back from school take a round-a-bout walk for an hour and a half
7:00pm: get home work on homework for an hour
8:30pm: use computer
10:00pm: sleep

[Marshal Murat]

I think I'll join you Jkarinen, see if not only will this work out for me, but keep us going.

Age: 17
Currently: 230 lbs
Hopeful weight by 1 month: 215

Anyone else?:laugh4:

[Veho Nex]

Sweet thanks.

[Ayachuco]

Ooo! What a coincidence! I was going to start a weight loss regimen also to get back down to my previous weight of 185 lbs and perhaps maybe loss a bit more. Since my parents won't be around at home for three months, I will be able to exercise more freely without having them there to stare and criticize my attempts to lose weight. I will start to eat more leafy green vegetables and RAW UNCOOKED carrots (w/o boiling them in butter water and sauteeing them in meat juice leftover from the steak), usually the only time I eat carrots. I don't know what to do about the rice (hence the carbs) since I need it and love it (I have a rice belly due to my love of rice). Savory foods and salads just don't taste good with rice. I will see if I can cut my consumption from 5 bowls of rice a day down to 3 bowls. And I will eat more fruits besides apples (I hope I can find the time to eat fresh fruits instead of canned ones).

Age:18
Current Weight:246 lbs
Weight Goal:185 lbs (although getting down to the 200-210 range would do wonders for my confidence and self esteem if I even make it that far.)

[Csargo]

I might as well join you guys.

Age:18
Current weight:210-215
Weight Goal:190

I am around as tall as Jkarinen 6'3" and I've got a bit of a gut which I would like to lose. I've kinda started already(I've cut down on the amount of sugar I consume ex:sodas, candies, ect.) My big problem is not exercising hopefully I can change that. Good luck to you all.

[seireikhaan]

Eh, what the heck.

Age: 17

height: 6' 1"

Weight: 225 lbs

I actually eat pretty decent for the most part, I just don't exercise much. Perhaps an aerobic routine? Though we don't have a gym membership, so running might need to wait a week or two until the sidewalk thaws out.

[Beefy187]

how much is ibs in kg?

[seireikhaan]

1 kg= 2.2 lbs, IIRC

[AntiochusIII]

I guess I'll join in.

Age: 18

Current Weight: 110 lbs

Weight Goal: 140 lbs

:smug:

[Beirut]

:director: SwordsMaster! Stage right!

[Uesugi Kenshin]

I've been working on that for a while too. I'm about 5'10" and 180 at the moment, and I'd like to get down to 170, but I'm not sure if that's realistic because I'm not built to be skinny and really if I just improve my muscle tone and work off some fat I'll be more than happy. To that end I've been working out every couple of days for a while, but I haven't done it for about a week because I got sick and exercising when sick is no fun. Hopefully I can get back to it today.

[FactionHeir]

Using an online converter tool, it tells me my 87 or 88 kg are around 191 lbs.
I guess I wouldn't mind going back to some 82 kg or so again, but not very likely.
6 foot (183/184 cm) but this actually feels rather overweight for some reason.

[Husar]

Hmm:

Age: 22
height: 185-186cm or around 6'1"
weight: around 70kg or 154lb

target: 7'3" a bit more fat, a bit more muscle until whenever I feel like it. :sweatdrop:

What I want to say is good luck with losing weight, maybe we can meet somewhere in the middle. :laugh4:

[Marshal Murat]

Well today I rode my bike for 2 miles and did 10 pushups. I'll wait a week before I check for a weight change.

[Shahed]

This is great. I really like this. ONWARD !!! I'm really happy that my quit smoking thread has inspired some of you to take your challenges !

I'd like to be part of this one.

There's this aerobics instructor who can beat me in cardio anytime. She gives an aerobics class with a combination of different fighting styles (she's at KILLER level in Taekwondo). She really inspires me because the girl can freakin kick some butt. I've gone cycling, swimming, running with her and she creams me in endurance all the time. I'm sick and tired of it. Now seeing as I'm getting thrashed by this chick regularly I'm gonna have to do something about it (already seduced her, she still beats me).

This is not my only motivator though, I'm 34 and if I want a body like Brad Pitt in Troy anytime soon, I'd better get on with it. I also want to define myself more and I've had some slack off periods in physical activity this year thanks to gaming my butt off. I want to get fighting fit again. My posture isn't that great at times and I really need to straighten up.

So my resolution is:


increase cardio vascular endurance and power
build muscular strength and endurance
build muscle mass
achieve concrete definition - chiselled Brad Pitt Troy or Fight Club looks


Starting stats 1/1/8
Age: 34
Weight: 79 kgs / 175 pounds
Height: 185 cm / 6.07 feet

This is going to be an year long project, I'm not sure if I can get the results in a year because the Fight Club physique is very hard to accomplish, maybe I can do it in 8 months, not sure. The look is not as important as the actual physical improvement. I will have to cut it down in steps.

STEP 1 January.

Make a solid workout plan for 12 months, month by month.
Go to the gym, running, swimming no matter how I feel.
Eat right, cook and take care of myself no matter how I feel.
Sleep enough and early, rise early.
Do at least 30 minutes meditation every other day, morning and night.
Always practice Tantra, learn more about Tantra and do Tantric excercises no matter how I feel, at every possible occasion.


I wish you all GOOD LUCK !

[Veho Nex]

Alright since it is the day before January 1, 2008 I'm posting a small little etch of what I think its going to be like.

Well today I went to a raiders game and chowed down on nachos and garlic fries(stomach is killing me) I did that as kind of a last hurrah as thats the last of that food I'm eating for a while(in sense of the raiders game for ever). But it was all fun, so tomorrow i wake up at 5:00 and go for a walk... then I have to find something to do during my supposed school hours(it doesnt start till the third) I have to get a wisdom tooth removed on friday so its going to cut into my excercise regime for atleast 5 days due to being doped up on vicoden and the antibiotics are supposed to make me incredibly sleepy. my only true worry is that the 5 day hold off is going to effect me so much i might slip back into my old laziness.

[Shahed]

What else do you like to do other than gaming ? Do something else. This might sound uncool but if you've got stuff to do around the house, fix that old closet, wash the car etc ?

[Husar]

Well today I rode my bike for 2 miles and did 10 pushups. I'll wait a week before I check for a weight change.
I suggest more pushups, next time, do 3x5, try to get up to 3x10 eventually, just one set isn't enough to make you sweat. ~D
I can do 3x10 but then doing them isolated is easy.

Sinana, that sounds good, i just hope you eat enough as I found out when you have no energy, going to work out is useless, you just won't be able to do a lot as you're out of energy. I may have to get used to eating more and faster. :laugh4:

[Shahed]

Got it covered, loads of grains, fish, chicken, fruit, vegetables... home cooked. I'm going to go contrary to everything and do a bit of TURBOCARB in the beginning. Cutting down slowly. Let the year begin !

[Veho Nex]

work on my families old 1950 chevy deluxe i guess

[Craterus]

I don't have much to say but I wish you all good luck. It's nice to see people making good resolutions and taking some initiative. :2thumbsup:

[Caius]

I will join with this:

Age:16
Currently hours in pc: Depends, but 6 to 8
Goal:4 hours and some exercise.

[Marius Dynamite]

Schedule:
5:00am: Get up and go for a walk(going to turn it into a jog as so as im sure i can last an hour)
6:00am: Get back and get ready for school
6:40am: Leave for school
5:00-5:40pm: Get back from school take a round-a-bout walk for an hour and a half
7:00pm: get home work on homework for an hour
8:30pm: use computer
10:00pm: sleep

That schedules a little tough and I think it will be a lot of work for a little weight loss. Watching your diet and going to the gym for an hour every 2 or 3days will do the trick for you.

P.S. I wish I had only an hour of homework :(

[Kagemusha]

My new years resolution will be to become a better person this year, the next year and years following. A project that will never end until death and is hard to maintain always.:bow:

[Zim]

I'd like to join in. :yes:

Age: 24
height: 6'2" or a bit higher.
weight: 245lb

Goal: To get rid of that extra weight around my mid-section. I'm thinking about 225 or so will do it, maybe a bit lower.

Tonight's New Years in my hemisphere, and kind of my last hurrah before trying to cut back on bad foods.(mostly on soda, but on some other things as well).

Good luck to everyone else. :2thumbsup:

[Charge]

OK ok,

Age: 17
height: 173-174cm
weight: 140lbs (~63kgs) http://rbrally.gamenavigator.ru/forum/images/smilies/anger.gif

target weight: 160lbs

without growing in the 'mid-section' :D

[Veho Nex]

That schedules a little tough and I think it will be a lot of work for a little weight loss. Watching your diet and going to the gym for an hour every 2 or 3days will do the trick for you.

P.S. I wish I had only an hour of homework :(


Meh, I'm not to into school, so an hour of homework will keep me at a c average. Me, I kind of Don't want any one in my family to know about this because they'd all be really skeptical and what not. So if i go for a walk after my dad leaves and before my brother wakes up then I'll be in the clear. But today i missed my 5:00 walk so i guess I'll have to go for a longer one tonight or something... not sure how the whole weight loss thing works

[Papewaio]

Well like Sinan I'm 34 years old and I got on the scales yesterday but didn't post so:

Starting stats 1/1/8
Age: 34
Height: 184 cm / 6 foot.
Mass: 91 kgs / 200 pounds
Body Fat: 19.7%
BMI: 26.9

Short Term Goal:
During April,
Mass: less then 82 kgs
Body Fat: less then 16.4% (this is purely a function of my previous weight loss being 1 kg of fat to 1 kg of muscle)
BMI: 24.22`

In 2006 I dropped from 99kg to 85kg from January to April. So this is a very achievable goal.

Long Term Goal
Go from a keg to a six pack by next summer '08/'09 have a trim stomach and be able to see the abs and the side ones again.
To get abs to show need a body fat less then 10%. So medium term goal would be get to a BMI of 22.5 (76kg), given that I lose 1kg of fat to muscle on most of my workout programs that should take me to a body fat of 13.7%. At that point it is a matter of doing the really hard yards. Cross that bridge later as it really depends on my muscle:fat loss ratio, and that will determine what exercise course that I do later: Lots of cardio vs lots of weights.

Methodology:
My aim is to add and replace and not to 'deny' straight out. So I will be adding more drinks of water and green tea. Adding more fruit and nuts. Eating more yoghurt, vegetables and lots of lean meats and whey protein. I won't o buy junk food or chocolate... I will just finish my Xmas supply over the next few months in moderation. Main aim is to avoid empty carbs... simple refined ones used in softdrinks and candies are the obvious ones.

Also more sleep and exercise. Large muscle groups have to be re-energised and bulked up to burn up fat and to replace the muscle mass I always lose. So squats, bench presses, walking, swimming, pushups, chinups and situps are all back on the menu. Cardio needs to go in and up as that helps clear the mind and keep the system healthy.

Got to be aware that a new exercise program often has several downsides.
Pain Get through the first 6 weeks and those gym sessions go from mentally being a source of pain to an endorphin rush... must push to gym junkie stage.
Sickness I find that when I start an exercise program I have a much higher chance of getting sick. So plenty of water, sleep and vitamin C needs to be incorporated into the plan.
Injury It happens, particularly as one remembers what one could do and not what one can currently do. So limber up... do those stretches, go for correct form first and heavy weights second.

[Louis VI the Fat]

Starting point:
1.83 m
71 kilo

Goal:
1.83
71 kilo

Means to achieve goal:
Exercise - taking a stroll down to the shops and market
Eating habits - endless indulgence in lavish amounts of new and exciting tastes. :2thumbsup:

https://img517.imageshack.us/img517/8293/iktnavyogkcd0.jpg

[Shahed]

Congrats and good luck to all who joined !

Jhumbi Jhubah Go ! (https://www.youtube.com/watch?v=CePA2hwUjbk)

That's Paul Oakenfold Ready ! Steady !GO !! Korean remix, in case anyone is wondering.

Haven't taken BMI, or body fat, I'm guessing BMI is low, body fat should be around 10-12%, will measure next time I'm at the gym. Target body fat 8%.

DAY1: Drunk, approx 2 bottles of champagne (and I don't care what anyone says), slept @ 12:00, woke @ 18:00. 18:30 ran 30 minutes down the river @ 80-90% max heart rate. 3*15 push ups, 3*20 crunches, 3*6 pull ups (on a street sign), 4*10 "under-overs" (on a barricade). Felt good haven't made my plan yet, better do it tomorrow.

It's probably going to look like this, might change it yet, this is interim so I know what to do tomorrow:

Week 1
Mornings:
Day1 Running 30-45 minutes 80-90% of maximum heart rate, sauna.
Day2 Full body 3 sets per body part to exhaustion 80% of 1 rep maximum.
Day3 Swiming low intensity 60-70% of maximum heart rate, 45-60 minutes.
Day4 Full body 3 sets per body part, to exhaustion, 50% of 1 rep maximum.
Day5 30-45 minutes Step machine, cross trainer, or rowing machine, Sauna,
Day6 Rest
Day7 Rest

Social evenings:
All evenings out unless I HAVE to say at home. Minimum 4 evenings out no matter how I feel.

Nutrition:
Breakfast: Rice + Lentils boiled, Harissa.
Snack: 6 * Fruit
Lunch: Grain (spelt, wheat, quinoa, bulgur) + chicken stew (chicken content 250grams), fresh green chillies, fresh ginger + garlic.
Snack: Raw salad.
Dinner: 250grams steamed fish + 350 grams steamed vegetable, soya sauce.

Sleep: as LONG as you can.

[Shahed]

Hmm targets are kinda high, I'm HURTING! Might have to tne down a little itsy bit... will repost when I've replanned. Meantime I'm going ahead with Week1 as above. GOOD LUCK !

[Marshal Murat]

2X10 pushups
30 sit-ups

Gonna run a mile tomorrow (hopefully)

[Veho Nex]

*COUGH* Missed *COUGH* the bus... so i didn't goto school. I also missed two days on my schedule and only hit half of it on the first.... Need to get on track maybe lighten it up a bit

[Caius]

*COUGH* Missed *COUGH* the bus... so i didn't goto school. I also missed two days on my schedule and only hit half of it on the first.... Need to get on track maybe lighten it up a bit
Jkarinen, I think you are doing too much at once. You should start to change radically.

[mrdun]

Me:

age:17
weight:8st3
Height:5ft8

When I wasn't playing Gaelic Football I was 8st8, 5ft7, I did one of those scans, it was 37%muscle, 4%fat. I forget the fluid amount. Now I'm back playing gaelic but weigh less:dizzy2: . I can't have much fat left :laugh4: Infact visibly I have next to none but unfortunately my muscle is minumum aswell. Hey uve got to put up with these things to be fast. (Yes I know i'm fast so I must run) :laugh4: Sometimes its good, what muscles I have tend to stick out although so so my ribs:thumbsdown: I can't understand it, I go on here for hours at a time feasting on crap floods. For my main meals Its generally meat and two veg so to speak with the occasional frequent takeaway really can't understand it. You can't fatten a thorough bread :beam:

[Charge]

(Yes I know i'm fast so I must run)

100, 200 time?

[woad&fangs]

Okay, I'll play along but I'm not calling this a "New Year Resolution". Those rarely last.

Age: 16(17 in 2 weeks)
Height: 5'8''
Weight: 120 LBs

I'm auditioning for a play called "Our Town" in February with the performances in April. The character I'm auditioning for is supposed to be a very talent baseball player(specifically a pitcher). I'm not expecting to get much super athletic but I do know that being in shape has an effect on a persons personality so it will help me get in character. I actually used to be in pretty good shape but I've been working out and playing sports a lot less this year and now I'm very out of shape. 2 years ago I could do 49 pushups in a row, last year I could do 30, and 5 minutes ago I could do 20. I'm still fairly fast but I used to be one of the fastest people in my grade and I would like to regain a lot of my lost speed.

Mid-February goals:
35 pushups in a row
improved endurance
Visible improvement in physique(not much but enough to tell I'm getting healthier)

April Goals:
45 pushups
Continued Improvement in endurance
40 yard dash time of 5.1 or lower(that is what it was last April)
Slim/athletic appearance but I'm not expecting to be muscular
Begin to make serious effort at improving footwork and lateral movement(Dots and Shuttlerun exercises)

Mid-Summer goals:
55 pushups
Continue Improving endurance(my endurance is always going to suck)
40 yard dash time under 5 seconds
Dots time under 55 seconds
Good Shuttlerun time(I don't remember what a good time for this was)
Improve my Tennis game
Visible abs would be nice along with some biceps bigger than my wrists.
A nice tan

End of Summer goals:
65 pushups
Continue improving endurance
40 yard dash time of 4.8 or lower
Dots time under 50 seconds
Improve on Shuttlerun time
Beat my friend in a game of tennis(He's on the tennis team so it's a challenge)
Look good, nice tan, yadda yadda yadda


Edit: those end of summer goals look **** hard now that I read them. Lowering my 40 time by .3 seconds(probably more since I doubt I run 5.1 anymore), and tripleing my pushup total!!! What the **** was I thinking???? O well, if I just focus on my goals in order I might be pleasantly surprised at the end of this.

[Marshal Murat]

"Our Town" is a great play, I hope you get the part, but if you can't then you can always be a father.

[Shahed]

Good luck to dun and W&F !

Week2 Physical

Day1: Swimming 40 minutes 60-75% max heart rate.
Day2: Running 30 minutes, 50-60% max heart rate. (HAIRCUT!)
Day3: 2*3 sets 70% of 1 rep max, 10 reps: Shoulders, Chest. Sauna.
Day4: Running Warmup 10 minutes, 15 minutes 1-4-1-4-1-4 HIIT, 15 minutes 60% max heart rate.
Day5: Swimming 45 minutes 60% max heart rate.
Day6: Sauna, massage.
Day7: Sauna, steam room, facial, sunbed.

[Somebody Else]

Hmm - what the hey...

Age: 23
Height: 6'1
Weight: ~85kg

Aim

Age: 24
Height: 6'1
Weight: ~85kg

Difference being, I want that weight to be more muscle mass. I want those first five weeks at Sandhurst to be easy...

First goal: Reconfirm being able to get a basic green on a PFT in about a month or so.

[naut]

Good luck with the weight loss.

Age: 17
Height: 179 cm or 5'10 foot.
Mass: 65 kgs or 125 pounds
Body Fat: 6%

I'd like to put on 10kg in the next 6-12 months, and improve my fitness for the winter Football season.

[Veho Nex]

I FEEEEEL GOOOOOODDD. Knew that I would babe! Ow! I feel good... Like sugar and spice!


Sup guys, and as it says I feel good. woke up around 5:15 and I went for that walk. I got across town(about 2.5miles) before it started raining so I had to take the bus. Like always after I take a long walk I feel like my lungs are cleaner my nose is stuffed up and so I feel good well cya later now the true test and mettle begins

[mrdun]

100, 200 time?

Unfortunately all we have at my 6th form is a boggy swamp full of holes. :thumbsdown: If I manage to stay on my feet around 13.5s for 100 and I haven't a clue for 200 ages since I have done that. I'm better at long distance or quick bursts.

[woad&fangs]

Must be faster than mrdun!!! Que the Punk rock!!! I'll be training like a demon!!!:2thumbsup:

Good to hear your off to a good start JKarinen.:2thumbsup:

[Caeser The III]

good luck:jumping: :bow:

[Shahed]

Welcome aboard guys! Keep on going !

I'm on target with everything, except socialising and I'm going to fix that right now.

[Charge]

Must be faster than mrdun!!! Que the Punk rock!!! I'll be training like a demon!!!:2thumbsup:

Good to hear your off to a good start JKarinen.:2thumbsup:
You don't know my time then :evil: :evil: :evil:

[woad&fangs]

Bring it!!!
I will prevail!!!
Not now, though. I'm still desperately out of shape. I need to find out my time in the 100 so we can compare. You'll probably obliterate me right now but I need at least a month or two to regain my old form.

Now to continue training:whip:

[mrdun]

Nothing wrong with friendly competition but this is quite vicous lol. Season starts again soon i'll try to make life easier for myself then and do something with myself now. But for now...:study: I hate exams, so much work to do for them!!

[Shahed]

All objectives achieved for week2, best performance in social objectives.

WEEK 3
DAY1: Running 60-80-60% Heart rate, 15-15-15, 45 mins.
DAY2: Kick box (free style) sparring workout 15 minutes warmup, 60 minutes max possible intensity/heart rate. PM: Walk 30 minutes.
DAY3: rest
DAY4: Kendo workout 120 minutes, 10 minutes meditiation, 20minutes kata, 30 minutes footwork, 30 minutes kakarigeiko, 20 geiko, 10 minutes suburi, 10 minutes meditation.
DAY5: Gym, 75% of 1 rep max. upper body only, minimum 10 reps. PM: Walk 30 minutes.
DAY6: Walk 180 mins.
DAY7: Sauna, stema bath, massage.

Other rules: No (penetrative) sex these 7 days. Standard rules apply (no junk food, min 8 hours in bed, FOCUS !).
Info on Kendo workout: http://www.yamatanidojo.com/kendo_practice.htm

PUT EM UP ! (https://www.youtube.com/watch?v=4brlr8qnJPw&feature=related)

[Craterus]

Other rules: No (penetrative) sex these 7 days.

May I ask why?

[Husar]

May I ask why?
Uses up too much energy I guess. ~D

[woad&fangs]

30 pushups in a row-Achieved:2thumbsup:
Increased endurance-Achieved*:2thumbsup:
Feel Healthier-Achieved* :2thumbsup:

*Okay, so not by much but It's purely subjective anyways



Hmmm, I achieved my February objectives a month early. I think I'm going to add an extra 5 pushups to each set of goals.

Good to know things are going well on your end Sinan.

Hey, Jkarinen, how are things going with you?

[Strike For The South]

Height 6 FT
Weight 231 lbs

Gain 50 lbs.

Bench Press 405
Squat 575
Deadlift 650

:book:

I'd be very very....very happy

[Csargo]

I'm doing pretty good so far. I've lost around 5-10 pounds in the last 2-3 weeks possible longer. I guess that's good.

[seireikhaan]

:inquisitive: Because you could then be playing for the Cowboys?

[Strike For The South]

:inquisitive: Because you could then be playing for the Cowboys?

Im uh kinda big into the whole powerlifting thing :happy:

[Evil_Maniac From Mars]

I've started to eat healthier again, like I used to in pre-summer 2007, and bang, weight shoots down, muscle tone improves (I've always worked out to a certain extent, and archery builds muscle), and I feel better.~:)

[Strike For The South]

Theres no such thing as muscle toning. Its all about your body fat and an muscle size.:wall:

[Papewaio]

Isn't tone effected by localised blood supply, general hydration and other factors other then just size and fat mass. For instance not everyone can get a six pack and this is dependent on tendons to a degree. While with muscles they will have a different 'tone' from stretching and yoga vs shortened muscle tone from unstretched muscle gain... compare the muscle tone of a weight lifter to a sprinter...

[Shahed]

May I ask why?

Yeah sure, the objective is to enhance & harness your sex drive.

[Geoffrey S]

Missed this topic.
Age: 20
Height: 171 cm
Weight: fluctuating between 62 and 64,5 kilos
Fat percentage: last measurement at 10%, three months ago.

No real new years resolution except to keep up training quite intensively to keep fit and maintain technique levels so I do get into a new rowing team next year despite my length and weight disadvantage. Plenty of erg and skiff miles await...

[woad&fangs]

Just converting my height and weight to metrics.

Height: 173 cm
Weight: 55 Kg

[Caius]

Hmm, woad, dont you need more KG's?

[Craterus]

Height: 175cm
Weight: 114lbs

I'm just hoping to get a lot fitter and I should probably put on some weight.

[mrdun]

Isn't tone effected by localised blood supply, general hydration and other factors other then just size and fat mass. For instance not everyone can get a six pack and this is dependent on tendons to a degree. While with muscles they will have a different 'tone' from stretching and yoga vs shortened muscle tone from unstretched muscle gain... compare the muscle tone of a weight lifter to a sprinter...

I was under the impression that everyone has 6 muscles, just how prominent they are.

[woad&fangs]

Hmm, woad, dont you need more KG's?
Yeah, you're right. It should be about 63 instead of 54. I fixed it now. Thanks.

[Charge]

Just converting my height and weight to metrics.

Height: 173 cm
Weight: 63 Kg
Same then?

[woad&fangs]

:dizzy2: Something is wrong here. you're 63 Kg and you say that translates to 140 pounds. I think that I was right to begin with.

Lets see

I'm 120 pounds. 1 Kg=2.2 pounds

120/2.2=54.5

and I'm a little over 120 so I'll say that I'm 55 Kg. Gah!!!, why doesn't the US use metrics. It would make life so much easier.

Craterus, you need to eat something, man.

[Shahed]

Sultan, tomorrow awaits.




i.e I haven't planned week 3 yet but it will be something like this: day1+2 gym.... day3 rest... day 4+5 gym.... day 6+7 rest. I'm kind of wasteed though, had like... let's see... 2 BOMBAY! & tonics (no 'gin' thanks), 2 champagnes & 3 pure malt Talisker. So yeah! TOMORROW awaits!

Patience Sultan ;P

[woad&fangs]

Hello, How is everyone doing with their goals?

I was pretty lazy last week with semester exams and my birthday but I'm back on track now.

[Shahed]

Hi, I've been improvising, mostly running, but also some freestyle kickboxing against a large pillar at the dock. Always mornings (some later, some earlier). I didn't make the gym for all times I scheduled last week, compensated by doing stuff closer to home (gym is only a few minutes by bike). SLACKERS ! Error: I haven't planned enough, for long enough. I need a full plan for the 6 months ahead, day by day. I have something, 13 weeks, am reviewing it to see if I should do it:

http://www.abcbodybuilding.com/13weekfatburningworkout.php

UNFORMATTED COPY PASTE !

13 Weeks to Hardcore Fat Burning - The Workout


Researched and Composed by Jacob Wilson, BSc. (Hons), MSc. CSCS

Introduction
Brothers and Sisters of the iron jungle! It's time to get ripped out of your freaking minds! Included today for your viewing pleasure are 12 weeks worth of fat burning workouts for each body part, detailed discussions about muscular shaping / vascularity, training splits and much much more! It is my intension to get you in your best possible shape for the up and coming summer season.

Strap yourself in!


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Workout Benefits
This workout plan is geared to accomplish the following:

1. Create an environment that revs the metabolism during and far after it has been completed! Thus burning a much higher percentage of calories.

2. Maintain muscle mass

3. Improve the muscular shape, separation and symmetry of your body.

4. Increase vascularity

5. Improve Insulin Sensitivity

Quality of Contraction for Optimal Shape and Separation
An extremely important aspect of this routine is to improve the shape of each muscle group, the separation between each muscle group and the detail of your entire body. Prioritizing a state of peak contraction throughout this program will enhance all three of these desired goals. We will accomplish this using three methods.

note: When I say peak contraction, I am referring to the point of an exercise that shortens or contracts your muscles the most. For example, while performing leg extensions, a state of peak contraction would be when your legs are fully extended.

1. I will heavily use the static strip set method of training. There is no better way to stress the peak of an exercise than this, period!

2. While I will still maintain relatively heavy poundage's, there will be times when I will discuss using semi lighter weights and emphasizing peak contractions over the use of momentum.

3. Partial repetitions will be implemented, in which the peak of the exercise will be emphasized.

The result of these techniques combined will be unparalleled shape, separation and detail!

Its important that you understand the following articles, for maximum success in this program:

(A) Static Strip Sets

(B) Power Partials

Vascularity and Creating a Conditioned Look Within The Muscle Group.
Vascularity immediately spells conditioning! The goal of this program is not just to get you sliced and diced, but to improve the overall look of conditioning throughout your body. In order to accomplish this, we will need to emphasize methods of training that engorge the target muscle group with extreme amounts of blood. The following methods will serve you well in this area:

1. I will use supersets within the same muscle group and through opposite body parts. There essentially is no better way of emphasizing a blood pump than this!

2. Flexing - We will utilize allot of flexing throughout this program, to condition the muscles further.

3. I will have several semi higher rep sets incorporated to emphasize conditioning and vascularity.

Its important that you understand the following articles, for maximum success in this program:

(A) Your Guide to Super Sets Within The Same Body part

(B) Supersetting Opposite Body parts

(C) Isotension Principle

Maximize Fat Burning!
The following training regimens are extremely intense and aside from the above benefits they will also have tremendous fat burning benefits. It is a fact that this type of intense training increases insulin sensitivity within the muscles( see 13 week diet program ). But increasing the overall conditioning of the muscles also has several other fat burning benefits( as if increased insulin sensitivity wasn't enough!) . As I discussed in the supersetting of opposite body parts article, training like this( in an extremely vigorous manner ) will increase the size of something in our muscle cells called mitochondria. Mitochondria are literally cellular furnaces within our muscle cells where fat and other nutrients are burned!

This style also revs the metabolic rate similarly( and in my opinion more than ) to HIIT aerobics. This is called exercise induced thermogeneses! Thermogeneses means that your bodies temperature has increased, thus burning calories at an extremely higher rate. Your rate will not only be elevated during your workout but also for hours following it as well! All three of these factors combined contribute to a more successful fat burning program!

Workout Training Split/Schedule
I have designed this training schedule so that each body part will be worked every 5th day. I.E. if you worked your chest on Monday it will be worked again on Saturday. This allows plenty of rest and believe me, you are going to need it!

One Complete Cycle Will Be:

Monday: Chest, Back, Shoulders, Traps

Tuesday: Biceps, Triceps, Forearms

Wednesday: Cardio, Abs - Don't worry I have special instructions for this one!

Thursday: Quads, Hamstrings, Calves

Friday: I'd say bake cookies, but you can't have them while dieting! So catch up on past Issues of Beyond Failure Magazine & get some rest!

Saturday: Start The Cycle Over

For your first and second cycle you will use workout number one. When you have completed two cycles you will use workout number two for the following two cycles. Following these cycles you will go back to workout number one and then back to workout number two. Continue this for until the 13 weeks are complete.

Cycles 1-2 = workout one

Cycles 2-4 = workout two

Cycles 5-6 = workout one

Cycles 7-8 = workout two

keep repeating until the 13 weeks are complete

Week Seven - After six weeks of training you will take a week off of weight lifting. However, you will still pose 3 times this week. So choose 3 days, preferably every other day of the week to flex and tense your muscles for 30 minutes. ( see cardio and abs down below for larger description on flexing )

After week 7 is complete you will start right back onto your schedule until it is completed. Below you will find workouts for each body part, explained in detail!

Chest, Back, Shoulders, Traps ( Workout One )
Shocking methods you need to be acquainted with for the following routine:
1. Your Guide to Super Sets Within The Same Body part
2. Static Strips and Super setting Opposite Body parts
3. Power Partials Principle

Chest, Back

Decline Barbell Bench Press - Main emphasis lower pectoral region.

3 sets of decline bench presses ( 12, 10, 12 ). The last set you will go to failure, then strip the weight by about 20 percent and hold it for a static contraction, with your arms fully extended for a total of 30 seconds. The contraction should cause a huge flow of blood to be directed toward your pectoral region.

each set is to be supersetted with the following

Medium Wide Grip Pulldowns - Main emphasis upper back width.

3 sets of medium wide grip pull downs ( 12, 10, 12 ). As with decline bench, you are to utilize the static stripping method for a total of 30 seconds after reaching failure on the last set. Simply strip off 20 percent of the weight, pull down the weight so that it is touching your upper chest and hold this position for the time designated! Here we work the width of the lats, and add detail throughout the region.

Incline Bench Press - Main emphasis upper pectoral region. This also builds up the deltoids.

3 sets of incline bench presses ( 12, 10, 8 )

advanced: If you are advanced I would suggest finishing this exercise off with another static strip, but it is optional.

supersetted with

Close Grip Pull downs - Emphasis lower lat width and detail.

3 sets of close grip double pump palms facing you lat pull downs ( 12, 10, 8 ) . One repetition consists of pulling the bar down to your chest, allowing it to come half way up, pulling it down again for a tight contraction and then allowing the weight to come all the way back to the top, so that your arms are fully extended. This double pump motion will bring out your lower lats and give them a more prominent and detailed appearance when fully cut.

Flat Dumbbell Bench One and a Half Reps - Emphasis overall pectoral fullness and inner chest development.

You will perform 3 sets of one and a half repetitions here. So press the dumbbells to full extension, lower them half way, press to full extension again and lower all the way. That is one repetition. Continue until the set is finished. ( 10, 8, 6 )

superset this with the following

Bent Over Rows( use a reverse/underhand grip rather than over hand as discussed in the description) - Middle Back Thickness and Extreme detail and separation throughout the target region.

You will perform higher repetition barbell rows so that you can concentrate on a full peak contraction on every rep! ( 15, 12, 15 ) I would suggest holding the weight at the top of the movement for a minimum of one full second to bring out the separation in the upper middle back region.

Non Peak Dumbbell Flys - Emphasis a stretch in the pectoral region to promote overall development.

You will be performing " non-peak " dumbbell flys. ( 12, 10, 12 ) Here's how to perform them:

Implementation: (A) Lie back on a flat bench holding dumbbells at straight above You with your arms fully extended, your palms should face each other. (B) Now Lower the dumbbells out and downward to either side using an arcing motion. Keep going Till you feel a maximum stretch at the bottom. Bend your arms a bit as you Perform this exercise so as not to stress out your elbows. Bring the dumbbells to a complete stop when your pecs are completely stretched out. Now raise the weights back up along using the same arcing motion as when You lowered them. Key: Stop when you are about 8-12 inches from a peak contraction, then lower again. The emphasis should be on the stretch!

supersetted with the following

Bent Arm Barbell Pullovers - Emphasis - Isolate and stretch the lats, improve flexibility and conditioning in the area. This exercise will also make your lats more prominent when performing a double biceps pose from the front! It also details the rib cage area, which is the trade mark of a bodybuilder.

Bent arm pullovers ( 12, 10, 12 ). After the last set immediately cross arms over chest like a cable cross over and flex chest for 1:00 minute, then extend arms straight out and back, then flex your back muscles for 1: 00 minute. Following this, immediately go back to chest for 45 seconds and then finish your back off. This will improve the conditioned look of your back and chest muscles.

Shoulders

Side Laterals - Emphasis - side shoulder width. This is vital when creating the coveted x frame that bodybuilders seek!

Perform a set of 12 repetitions, followed by a 30 second static strip set in which your arms are straight out to your sides, and you are contracting your side delts. I suggest lowering the weight by 20 percent on this. Immediately following the static strip, lift your arms straight out to the sides of your body and flex your side deltoids for a total of 30 seconds. This will bring out your side delts and give them a refined and conditioned look!

Front Raises (Palms Facing each other ) - Bring out the front deltoid, and improve the front delt, biceps tie in.

These are to be performed the same as regular side lateral raises, except your palms should face each other, rather than facing downward to the ground. Execute the same sequence as you did with side lateral raises, only apply it to front raises instead.

Seated Rear Delt Laterals - Emphasis is on the rear deltoid. This will give your back a a wider appearance and give your shoulders a 3-D look.

Perform one set of rear delt raises followed by 1:00 minute of posing, directly aimed at contracting the rear deltoid. The total should be 12 repetitions before posing.

Traps - Well Developed traps make it appear as if your chest is separated from your shoulders. If they are built up, your chest and delts will literally look larger!

Hack Squat Machine Shrugs - Emphasis upper traps.

These are performed just like normal shrugs. Simply place yourself underneath a hack squat machine
and shrug your shoulders up and down.

Perform the following repetitions ( 15, 20, 25 ). When they are completed perform the corresponding number of partial repetitions. ( 3, 6, 9 ) So for the first set perform 15 reps followed by 3 partial repetitions.


Chest, Back, Shoulders, Traps ( Workout Two )
The Shocking Method's you will need to be acquainted with are the same as you will find in workout number one.

Chest, Back

Parallel Dips - Emphasis lower pectorals. This is one of the most compound exercises in the world, it works the chest, delts and triceps to extreme levels.

You will perform a total of three sets. ( 12, 10, 3rd set failure with own bodyweight or a minimum of 8 reps ) If cant reach targeted number of reps, do negatives or use assisted dip machine

superset with the following

Medium Grip Pull-ups - Emphasis upper back width.

You will perform a total of three sets. ( 12, 10 3rd set with bodyweight to failure or a minimum of 8 reps) If cant reach targeted number of reps do negatives or use assisted pull-up machine.

Dumbbell Incline Bench - Emphasis on upper pectorals, inner thickness and overall fuller chest.

Perform a total of three sets. ( 12, 10, 12 ) On the last set, strip the weight by 20 percent after failure and use the static stripping method for a total of 30 seconds. While utilizing this method your arms should be fully extended for a peak contraction and you should be squeezing the life out of your pecs the entire time.

superset with the following

Incline Dumbbell Rows - Emphasis upper back and middle back thickness. This also fills in allot of the holes that most bodybuilders tend to have in their backs.

Perform three sets of ( 12, 10, 12 ) Strip 20 percent of the weight and use the static stripping method for 30 seconds on the last set, and cheat out 5 partial repetitions afterwards.

here is a description of incline dumbbell rows:

Implementation: (A) Set a bench to a 45 degree angle and grab a pair of dumbbells. (B) You will essentially position yourself the exact opposite of the way you would on a incline bench press. Which simply means that you should lie face down, with your head however just above the bench. Your feet should support you and stay steady throughout the movement. (C) Allow the weights to hang naturally, with your palms down. (D) Now row the weight up just as you would with normal dumbbell rows. At the top squeeze the living daylights out of your back muscles, then slowly and under control allow the weight to come down getting a complete stretch in the lats.

Flat Barbell bench - Emphasis on overall pectoral development

Perform 3 sets of ( 12, 10, 8 ) On the last set, strip the weight by 20 percent and use the static stripping method for 30 seconds total. Your arms should be fully extended above you when performing this.

superset this with

Behind The Neck Pull Downs - Here we work the rhomboids and teres major/minor, which is to say your back thickness. It also works the lats.

Perform double pump behind the neck downs. In other words pull the weight all the way down behind your neck, allow it to come half way up, pull the weight back down, then allow the weight to extend all the way back up, this is a rep. Perform the following ( 12, 10, 8 )

Pullover flys - Emphasis is on overall chest and back development.

You are to perform the following number of sets ( 12, 10, 8 ). After you reach failure on the last set immediately cross arms over chest like a cable cross over and flex chest for 1:00 minute, then extend arms straight out and back, then flex your back muscles for 1: 00 minute. Following this, immediately go back to chest for 45 seconds and then finish your back off with 45. This will improve the conditioned look of your back and chest muscles.

This is how you perform pullover flys:

Implementation: (A) Lie back on a flat bench with your shoulders at the end of the bench and your head pointing downwards towards the floor. With a dumbbell in each hand, place the weights to the sides of your chest about even with the bottom of your pecs. Keeping your elbows in during the start of the exercise, take a deep breath and lower the weights over and past your face so they just pass by your ears on their way downwards towards the floor. Continue to lower the dumbbells until they reach the floor, or get as low as possible without bringing undue discomfort to the shoulder area. Then pull the dumbbells back to the position at the side of your chest using the same path in which you lowered them. (B) From here, press the dumbbells to arm's length above you chest, keeping the palms of your hands facing each other. At this point, lower the dumbbells in a semicircular/flying motion to a down position so the dumbbells are approximately even with your chest put out about ten inches from each side of the chest. Be sure that the elbows are drawn downwards and back so they are in line with your ears. The forearms are slightly out of a vertical position. Press the dumbbells back to starting position using the same arc as in letting them down. From the top position, lower the dumbbells back to the sides of the chest with your elbows in close to your sides and exhale. You then start the second repetition with the pullover, then the press, then the lateral.

1. Perform a Bent arm Pullover with dumbbells.

2. Press The weight Up with your hands still facing eachother

3. Lower The dumbbells as you would a dumbbell fly and then lift the weight back up in a flying motion.

4. Lower straight down and back to the position where the exercise all started, with your arms in close, dumbbells facing each other and even with your lower pecs. That is one rep!

Shoulders

5 sets of upright rows supersetted with military presses - Emphasis, complete shoulder development. In fact, this is probably my favorite shoulder superset of all time!

Get the following amount of repetitions on upright rows ( 12, 10, 8, 6, 12 ) after each set, clean the weight up and attempt to get the same number of repetitions using military presses.

Traps

Adam Shrugs - I call these Adam shrugs because old school( Adam ) popularized these in our forums. These are normal dumbbell shrugs except they are performed on an incline bench.

Perform one double drop set ( 12, 12, 15 ) after the last drop set flex your traps for 30 seconds. Do this by simply shrugging your shoulders upward and holding this position for the duration of the time.




Biceps, Triceps, ( Forearms Workout One )
Biceps, Triceps,

Barbell curls - Overall biceps development. When performing static contraction we stress the peak of the biceps.

Perform 4 sets of ( 12, 10, 8, 10 ). On the last set after failure, drop the weight by 20 percent, curl it up and hold it in a state of peak contraction for 45 seconds.

superset with the following

Behind the back dips - Overall Triceps Development.

Again perform 4 sets of ( 12, 10, 8, 10 ) Again utilize the static stripping method on the last set.

One arm incline bench curls or one arm preacher curls - Here we work the lower area of the biceps.

Perform 4 sets ( 12, 10, 8, 12 )

How To Perform Incline Bench Curls:

Implementation: (A) Set Your bench to a 35 – 45 degree angle. And place a dumbbell in the arm what will be worked (B) Stand behind the bench as if spotting someone and place the arm that will be worked over the bench and allow it to fully extend, just as if the bench were a preacher curl ( Scott curl ). Hold the dumbbell with and underhand grip. (C) Now Curl the weight up under control, hold for a peak contraction and lower under control.

Warning: Never Bounce on these or cheat! This is what causes injuries.

superset this with the following

One arm dumbbell extensions - These work the triceps, with an emphasis on the stretch.

Perform the following ( 12, 10, 8, 12 )

Incline Dumbbell Curls - This works the lower biceps and stresses the peak.

Perform the following ( 12, 10, 8, 12 )

superset this with the following

Triceps Cable Press Downs - This exercise applies constant tension to the triceps region, more than any other exercise.

Perform the following sets - ( 12, 10, 8, 12 )

After you have finished the last set of both incline curls and cable press downs, immediately flex your biceps for one minute, then flex your tris for one minute, immediately back to biceps 45 seconds, then triceps 45 seconds.

Note: When I say flex, I mean curl your arms so that your biceps are completely contracted. Now hold this position for the entire time specified! This should cause an extreme blood pump!

Forearms

Week one - maintenance of mass week

Easy Curl Bar Reverse Wrist Curls - Here we work the forearm extensors through a full range of motion. This will carve out literally half of the forearm complex!

3 sets of easy curl bar reverse wrist curls ( 20, 15, 12 on this last set strip the weight so that you can get an extra 10-12 reps )

superset with

Easy Curl Bar Wrist Curls - Here we work the forearm flexors through a full rang of motion, giving them a much fuller look!

( 20, 15, 12 on this last set strip the weight so that you can get an extra 10-12 reps )

Week two - This week is meant to increase your vascularity. Which is an extreme mark of advanced bodybuilders!

You will use the easy curl bar this week without any weight! This is extremely light weight so most of you will be able to go forever, treading through what seem to be endlessly grueling sets! Here's how you perform it!

Kneel down in front of a bench and place your hands over a flat bench with only an easy curl bar. Your wrists should be the only thing hanging off the bench. Now bring your hand to point ( a ) and perform reverse wrist curls until your reach failure. Following this switch hand positioning so that you are performing traditional wrist curls until failure. From here move your hands to point ( b ) and perform another set of reverse curls to failure, followed by a set of normal wrist curls to failure. Proceed to point ( c ) and continue along this same pattern. Now, from here lift the bar off of the bench and set it down. Shake your hands out for 15 seconds, then pic the bar up again! Take a seat this time on the bench and perform one more set to failure on reverse and normal wrist curls. This time where you feel most comfortable performing them!




Biceps, Triceps, Forearms ( Workout Two )
Biceps, Triceps,

Alternating Dumbbell Curls - This works the entire biceps complex. The static strip at the end will improve the peak of your biceps.

Perform 4 total sets ( 12, 10, 8, 12 last set perform normal dumbbell curls rather than alternate ) On the last set drop the weight by 20 percent, and curl both dumbbells at the same time. Then hold for a static contraction for a total of 45 seconds.

superset with the following

Skull Crunchers - Again we work the tris through a full range of motion.

Perform 4 total sets ( 12, 10, 8, 12 ) On the last set drop the weight by 20 percent, and extend it all the way up for a peak contraction. Hold this static contraction for a total of 45 seconds.

Preacher curls - Here we work the lower biceps area, and overall mass of the biceps.

perform 4 sets total ( 12, 10, 8, 10 )

superset this with

Lying Kickbacks - Emphasis triceps thickness, specifically the upper portion of the muscle.

perform 4 sets total ( 12, 10, 8, 10 )

These are performed like normal dumbbell kickbacks, except you use two arms at a time and lie face downward on a flat bench.

Lying Dumbbell Curls - Work the biceps through a motion that emphasizes the stretch.

perform 4 sets total ( 12, 10, 8, 10 )

superset with the following

Lying Dumbbell Extensions - Work the triceps through a motion that emphasizes the stretch.

perform 4 sets total ( 12, 10, 8, 10 )

After you have finished the last set of both incline curls and cable press downs, immediately flex your biceps for one minute, then flex your tris for one minute, immediately back to biceps 45 seconds, then triceps 45 seconds.

Note: When I say flex, I mean curl your arms so that your biceps are completely contracted. Now hold this position for the entire time specified! This should cause an extreme blood pump!

Forearms

Hammer curls - For more info on this tremendous exercise read 8 weeks to bigger forearms.
Here we target the bracialis, brachio-radialis and forearm flexors.

note: rotate this exercise with reverse barbell curls every other week.

perform 4 sets total ( 12, 10, 8, 15 )

superset with the following

Behind the back Wrist curls - This exercise works the most prominent forearm flexors!

perform 4 sets total ( 20, 25, 15, 30 )

After completing the last set, flex your forearm flexors by moving your wrists downward for one minute, then immediately extend your wrists backward and keep then contracted for a minute to work the extensors.




Quads, Hamstring, Calves ( Workout One )
Quads, Hamstrings

The goal in workout number one, will be to change your foot positioning on each exercise to emphasize a different aspect of your lower body.

The following 3 exercises utilize the legg press.

Feet low on the Pad and Close Together Legg Presses - Here we build up the outer quad sweep. This creates the illusion of having a smaller waist and larger shoulders!

Use a full range of motion here. All the way down and all the way up. Your feet should be all the way at the bottom of the legg press pad and only a few inches apart! The lower and closer, the better!

3 sets ( 12, 10, 15 ) After you have finished the prescribed repetitions on the last set immediately strip 20 percent of the weight, fully extend the weight and hold this state of peak contraction for a total of 30 seconds. Following this, stand up and flex your quads without releasing any tension for a minute straight! This is of course isotension.

Feet high on the pad and shoulder width apart Legg Presses - This places more emphasis on the hamstrings.

Use a full range of motion here. All the way down and all the way up. Your feet should be at the top of the legg press pad and shoulder width apart! The key here is to push off of your heels!

Perform 3 total sets ( 12, 10, 15 )

Feet medium height on the leg press pad, placed extremely wide and toes pointed all the way out - the goal here is to work the inner thighs and adductors.

Place your feet about half way up the pad. They should be spaced as wide as possible and your toes should be pointed almost all the way out!

Perform 3 total sets ( 12, 10, 12 )

Shoulder Width Apart Squats - This exercise places stress almost evenly throughout the entire lower body.

Perform 3 total sets ( 12, 10, 12 ) Go semi lighter here and concentrate on your form.

Calves

Leg Press Calf Raises - To work the overall mass of the calf muscles.

perform 3 sets of ( 20, 15, 12 static strip for 30 seconds followed by 10 partial reps)

superset with the following

Reverse Calf Raises without weight - To work the tibia ( in front of the calf )

Perform 3 total sets ( 30, 25, 20 )

Talk about a blood pump you won't soon forget!!!!!


Quads, Hamstring, Calves ( Workout Two )
Quads, Hamstrings

Leg extensions - The goal here is purely quad separation!

You will perform the following sets all to failure ( 12, 10, 15 ). On each set you are to apply the static stripping method! When you reach failure drop the weight by 20 percent, fully extend your legs so that you get a peak contraction in the quadriceps and hold it for 30 seconds. Again, you will perform static contraction strips on all 3 sets, because the goal is separation.

Hack Squats ( machine or free weight ) - Here we target the outer quad sweep.

Free Weight Implementation: (A) In order to perform a true Barbell Hack Squat, you need a barbell and an adjustable rack so you can place the barbell at an optimal height for picking up and racking the bar. Your heels should be elevated by at least a two-by-four so that you can squat with a straight back and your hips will be under your shoulders in the bottom position. (B) Set the two-by-four about four to six inches in the middle of the power rack. Set a barbell on the rack so that it is about four to six inches lower than your glutes. Standing with your back to the bar, grab the barbell Walk forward until your heels rest on the board. (C) Initiate the squatting motion by allowing your knees to travel as far forward as possible, without allowing your glutes to move back. Keep a slight arch in the lower back. Once your knees have gone as far forward as possible, lower your hips to the bottom position of the squat. Be sure to keep your back upright. Don't allow the shoulders to round forward, and be certain your hips are under your shoulders in the bottom position.

Perform 3 sets of ( 12, 10, 15 )

superset this with

Sissy Squats - Tear drop and overall quad development/separation.

6 one and a half rep sissy squats ( see 8 weeks to bigger quads for further description ). When you complete your last set, flex your quads without relieving the tension/contraction for one minute!

Lying leg curls - Here we isolate the hamstrings

Perform 3 sets of ( 12, 10, 15 )

superset with the following

Stiff Legged Dead Lifts - Here we work the hamstrings from top to bottom, which improves the glute hamstring tie in.

Perform 3 sets of ( 12, 10, 8,)

Lunges - Work the glute hamstring tie in and frontal thighs.

Perform 3 sets, one leg at a time of ( 12, 10, 8 ).

Calves

Seated Calf Raises - Lower and outer calf development, and separation between the two heads of the gastrocnemius( upper calf )

Perform 3 sets of ( 12, 15, 25 )

Standing Calf Raises - The bulk of the upper calves.

Perform 3 sets of ( 12, 15, 12 ) Flex calves for a minute following last set.


Cardio and Abs
Abs

I will only include a basic abdominal program in this box. However I find that it produces fantastic results! If you would like to up the intensity I would suggest using the " cutting phase " of Animals Awe Inspiring Abdominal Program! You will not get any more brutal than that!
Here is the basic program:

A. Lying leg raises work your way up to 30 lying leg raises and then hold your legs for 30 seconds about 6 to 8 inches off of the ground
B. Crunches start with 20 and work your way up to 50
C. Twisting Crunches one set on each side, start with 20 and work your way up to 50
D. Crunches again 20 and work your way up to 50

Attempt to get each without resting between sets! Every two weeks change the order of the exercises by beginning with crunches and ending with lying leg raises

Cardio

I realize allot of you are saying to yourselves, " cardio! I refuse to do it! " I agree that too much can burn muscle. Which is why I will give you three options of cardio, two of which are not traditional!

1. Posing - This is the first option and is actually the most sport specific of all three. What you will do is pose, flex and tense your muscles as intensely as possible for a total of 30 minutes. This will not only burn calories, but also improve the shape, separation and condition of your muscles. Moreover it will allow you to get in touch with them, creating a stronger mind muscle connection that will serve you endlessly in the future! I suggest hitting a pose and holding it for at least 5-10 seconds before switching to another pose. The whole point is again to flex, your muscles with an unmatched intensity for the duration of the workout!

2. HIIT Aerobics - High intensity interval training has gained great favor in the world of bodybuilding
You can read about it, if you haven't already in the article highlighted in Blue. I suggest 15-20 minutes of HIIT training.

3. Traditional Cardio - All you do here, is get on the bike, track or elliptical and ride or run on it for a methodical 30 minutes. Your intensity should cause you to breathe, but not so much that you cannot talk. I would suggest keeping your heart rate within the following:

Fitness Heart Zone 60-70 percent of Maximum Heart Rate
Aerobic Heart Zone 70-80 percent of Maximum Heart Rate

You can find out how to take your heart rate in the workout section of our site.


Conclusion
An increased metabolic rate, heightened fat burning, sharper and greater conditioned muscles. The above routines are centered around these vital concepts and will undoubtedly carry you to victory!

I wish you the best of luck!

Jacob Wilson jwilson@abcbodybuilding.com




I'm going to set a deadline here, for 2 weeks planning: 29/01/2008 21:00.

RANGERS LEAD THE WAY ! ALL THE WAY !

[Shahed]

Weeks 5 & 6

Wednesday: Chest Triceps Shoulders
Thursday: Back Biceps Abs
Friday: Legs Cardio
Saturday, Sunday: Rest.

Monday: Chest Back Shoulders
Tuesday: Cardio 60 minutes
Wednesday: Biceps Triceps Abs
Thursday: Cardio 60 minutes
Friday: Full Body Workout
Saturday: Cardio 60 minutes
Sunday: Rest

Need to work on the 6 month plan. Week by week is not good enough.
Does anyone have any links to good starter plans ?

[woad&fangs]

Auditions are tomorrow so I guess it's time to compare my Mid-February goals with my Mid-February results.


Mid-February goals:
35 pushups in a row-Fail
improved endurance-Success
Visible improvement in physique(not much but enough to tell I'm getting healthier)-Success

Gah, only 33 pushups but since my original goal was 30 I guess I did pretty good. Lately I've been using the ab workout from the program Sinan posted. I think that I'm going to stick with that but add in a few med ball exercises.

April Goals:
45 pushups
Continued Improvement in endurance
40 yard dash time of 5.1 or lower(that is what it was last April)
Slim/athletic appearance but I'm not expecting to be muscular
Begin to make serious effort at improving footwork and lateral movement(Dots and Shuttlerun exercises)

I improved my pushup total by 13 in only a month so increasing by 12 in twice the time should be pretty easy. The improvement in endurance will come on it's own as long as I continue to stay active. I don't know if I can get my 40 time down to where I want it unless the weather starts warming up soon.

How's everyone doing with their resolutions?

[Veho Nex]

Me- goal for some type of bettering of my life drop to fighting weight(around 230-250 considering my height) What I'm at now 297 so I lost a good chunk of weight for how lazy I am. but now that I have to walk 4 miles every day I think it will just start falling off me. Keep up the work sinan

[Charge]

Mid-February goals:
35 pushups in a row-Fail
improved endurance-Success
Visible improvement in physique(not much but enough to tell I'm getting healthier)-Success

Gah, only 33 pushups but since my original goal was 30 I guess I did pretty good. Lately I've been using the ab workout from the program Sinan posted. I think that I'm going to stick with that but add in a few med ball exercises.
What type of push-ups? You know, you can do ~100 fast ones, and ~20 very slow ones on fists with arms parallel to body (just tryed - damn 20 indeed, tired and not warmed up properly though, EDIT: 30 now )