Gym Topic

[Civic-R]

Bro Satria_95 : My recommendation is tat is asking urself which part of ur body u think needs to b build. Diff ppl got diff prog to keep. So is not adviseable to follow other ppl workout plan. Example if u think ur triceps is weak or too small, then concentrate more on tat part by doin light triceps workout. Bear in mind having weak tricep WILL affect the max weights u can lift for bench press. How do i know? Coz i'm having tis same prob until 1 fulltime bodybuilders told me tat. Sad...

Hope u understand wat i mean here...

 

[satria_95]

Okei, here's my work out program.
-------------
Saturday: (done in sequence)
Abs
1- Crunches on floor (15 reps x 4 sets)

2- lie flat on bench (done continuously)
2.1- lying leg raises (bum stays on bench)- 6 reps
2.2- Bum raise- 6 reps
2.3- flat bench leg cycle - 6 reps per leg
2.4- raised bent knee crunches- 6 reps
2.5- Place legs on bench arms by you side, twist 1 side at a time and touch your ankle - 6 reps

3- Seated abs crunch (12 reps x 4 sets)

4- hanging leg raises. (12 reps x 4 sets)

Chest:
1: Flat Bench press
- Bar only (15 rep) , 5kg (12 rep), 10kg (10 rep) , 15kg (8-10 rep)

2: Flat bench Flies (12 reps/set), 15 lb (3 sets) , 20 lb (1 set)

3: Push-ups (Min-10 , Maximum 20)

Triceps: (12 reps/set)
1: Bench dips (4 sets)
2: skull crusher - 20 lb (3 sets) , 30 lb (1 set)

3: rope/bar extensions (12 reps/set)
- 12.5 lb (2 sets) , 15 lb (1 set), 20 lb (1 set)
---------------

Will post my sunday workout program later. hehe

 

[satria_95]

civic-r,
I ask people about their workout programs to see what they do. Actually, it's just plain busy body only. hahaha Just curious. hehe My triceps aren't all that strong and my bench presses are basically crap. I can't do much bench presses. hehe Have to slowly improve it lor. hehe

 

[Civic-R]

Ur workout prog quite intensive also Satria_95. Do rmb to stretch ur body muscles before starting any workout ok. My way is to concentrate on 2 major muscles workout i.e Monday is Tricep & Chest, Tuesday resting, Wednesday is Shoulder & Bicep followed by other muscles group.

Rmb don't rest tat long in between breaks i.e. I rest for 2 min before doin 2nd sets of bench press or shoulder military press

No steriod man

 

[JINEIL2EN]

S-95, seems like u really serious in GyM matters...
so, all the best for u yo...

 

[satria_95]

jin,
Serious but taking it fun. hehe Wanna see results. The only thing is no dick gym only. hehe

civic-r,
I stretch all the time. hehe Just can't find a way to stretch my dick for better blood circulation. hahahaha I think that one, a chick have to use her mouth to stretch it for me. hahaha

 

[Civic-R]

Wah like tat huh?? Got any female volunteers to stretch mine??

 

[satria_95]

civic-r,
Got. You can find those tea lady or cleaner lady, pay them a bit of dough, they will do for you. hahaha

 

[Daniel Lee]

Harlo all gym masters!
Gym newbie here!:wavey:
Just wanna ask, how do I do sit-ups and crunches not using the strength of my waist?

 

[AE80TypeD]

Calling bro Jerry,

How are those 6 packs coming?

I dreamt of starting to go jogging... but till now still never wake up. still in dreams LOL... dang it they were right. The first step is the hardest to take.

 

[Civic-R]

Daniel Lee : Locking ur lower abs will do but most important is to lose out the flabby skin on the stomach so tat the 6packs will stand out. No way u'll get 6packs without losing all the ugly oils around ur waist & stomach.

 

[Duke Red]

Daniel: In case you fall into the same trap as many, please google "spot reduction; myth".

Cheers.

 

[satria_95]

ae80typed,
6 pack can't be seen yet, dude. hehe Can feel but cannot see. haha It'll take a lot longer than I thought. hehe

daniel lee,
what do you mean 'not using your waist'?

 

[Civic-R]

Wat Daniel Lee means is tat how to do a proper crunches WITHOUT using other parts to complete the exercise. Just lock-in the lower abs so tat no movement is involved.

 

[Daniel Lee]

Bros,
Thanks for the advice!