I used to jog three times a week for 1 year, so my legs are okay. I'd like to work on my arms though, so if anyone have some tips to what I could do at home, I'd appreciate it. I do have weights.
What kind of weights
Those you use one arm to lift, sorry, can't remember the name.
Edit:
Like these
[img]http://images.clipartof.com/small/25665-Clipart-Illustration-Of-A-Set-Of-Chrome-Dumbbells-With-Round-Weights-Resting-On-The-Floor-Of-A-Gym.jpg[/img]
[QUOTE=llamallama5;26626206]hey
[URL="http://img262.imageshack.us/i/67821468914923615750788.jpg/"][img_thumb]http://img262.imageshack.us/img262/9092/67821468914923615750788.jpg[/img_thumb][/URL]
Uploaded with [URL="http://imageshack.us"]ImageShack.us[/URL]
[U][URL="http://img262.imageshack.us/img262/9092/67821468914923615750788.jpg"][img_thumb]http://img262.imageshack.us/img262/9092/67821468914923615750788.jpg%3C/a%3E%3C/u%3E[/img_thumb]
[img_thumb]http://yfrog.com/7a67821468914923615750788j[/img_thumb][img_thumb]http://yfrog.com/7a67821468914923615750788j[/img_thumb][/URL][/U][/QUOTE]
nice blood veins
Gonna be running in a charity marathon in February that involves running ~2.5mi/4km to a Krispy Kreme shop, eating 12 donuts, then running the same distance back all in an hour.
It's called the Krispy Kreme Challenge. Should be fun =D
also how the fuck do you get visible lower abs (apart from low BF%)
lower abs exercises seem to do nothing and my lower abs have probably never ever been sore.
[QUOTE=llamallama5;26626206]hey
[URL="http://img262.imageshack.us/i/67821468914923615750788.jpg/"][img_thumb]http://img262.imageshack.us/img262/9092/67821468914923615750788.jpg[/img_thumb][/URL]
Uploaded with [URL="http://imageshack.us"]ImageShack.us[/URL]
[U][URL="http://img262.imageshack.us/img262/9092/67821468914923615750788.jpg"][img_thumb]http://img262.imageshack.us/img262/9092/67821468914923615750788.jpg%3C/a%3E%3C/u%3E[/img_thumb]
[img_thumb]http://yfrog.com/7a67821468914923615750788j[/img_thumb][img_thumb]http://yfrog.com/7a67821468914923615750788j[/img_thumb][/URL][/U][/QUOTE]
pretty crazy vascularity dude
oh and I`ve seen a lot of people with extremely veiny upper body and not lower body and they were not on roids so idk
how big are your arms brah
[editline]11th December 2010[/editline]
[QUOTE=CANAD14N;26627493]Gonna be running in a charity marathon in February that involves running ~2.5mi/4km to a Krispy Kreme shop, eating 12 donuts, then running the same distance back all in an hour.
It's called the Krispy Kreme Challenge. Should be fun =D[/QUOTE]
how the hell are you going to run after eating 12 donuts
[editline]11th December 2010[/editline]
[QUOTE=NotMeh;26627511]also how the fuck do you get visible lower abs (apart from low BF%)
lower abs exercises seem to do nothing and my lower abs have probably never ever been sore.[/QUOTE]
you`re probably not doing the right lower abs exercises. mine used to be never sore and then I tried leg raises with a medicine ball and holy shitfuck it was crazy soreness for 3 days
[QUOTE=NotMeh;26627511]also how the fuck do you get visible lower abs (apart from low BF%)
lower abs exercises seem to do nothing and my lower abs have probably never ever been sore.[/QUOTE]
Low BF%. I know chubby people with some pretty hard abs, but its like underneath their fat.
[QUOTE=Perfumly;26619278]It is progress shot time currently still 160lbs, but I think I'm just losing a bit of fat.
[img_thumb]http://imgur.com/4rLwr.png[/img_thumb]
and also sidebyside
[url]http://gyazo.com/3dab4320f099babc658750bf77d0a205.png[/url][/QUOTE]
You should bulk up instead of losing fat.
*snip*
just saw the pic, nvm-
just did chest and shoulders. The problem is my gym is so much worse then the one at the uni. I have to be really creative with my work outs. The dumbbells only go up to 55 lbs. luckily they have barbells and such
[editline]11th December 2010[/editline]
also, i'm somewhat hesitant about posting pics on here but it would be nice to get feed back i suppose. Should i?
post it, dont include your face.
I wish my parents would buy me dumbbells higher then 20 lbs
Luckily I have weight lifting every Monday and Wenesday for football.
[QUOTE=Binsky;26631204]just did chest and shoulders. The problem is my gym is so much worse then the one at the uni. I have to be really creative with my work outs. The dumbbells only go up to 55 lbs. luckily they have barbells and such
[editline]11th December 2010[/editline]
also, i'm somewhat hesitant about posting pics on here but it would be nice to get feed back i suppose. Should i?[/QUOTE]
I was hesitant as well but when I posted mine I just `edited` out the face and it`s all good
[IMG]http://i573.photobucket.com/albums/ss173/LeaveItToBinsky/PC111095.jpg[/IMG]
[IMG]http://i573.photobucket.com/albums/ss173/LeaveItToBinsky/PC111096.jpg[/IMG]
yeah i have a pink camera. I won it at some high school thing
Why do you have an erection
You look p damn good binksy, how long have you been lifting?
[QUOTE=Binsky;26632644][img_thumb]http://i573.photobucket.com/albums/ss173/LeaveItToBinsky/PC111095.jpg[/img_thumb]
[img_thumb]http://i573.photobucket.com/albums/ss173/LeaveItToBinsky/PC111096.jpg[/img_thumb]
yeah i have a pink camera. I won it at some high school thing[/QUOTE]
pink camera neon orange shorts go
but srs lookin good, good job
[QUOTE=SteeleCratos;26632934]Why do you have an erection[/QUOTE]
i don't
why is your dick so small?
[editline]11th December 2010[/editline]
[QUOTE=VQ35HR;26633588]pink camera neon orange shorts go
but srs lookin good, good job[/QUOTE]
thanks, bud. My school colors are orange
[editline]11th December 2010[/editline]
[QUOTE=Perfumly;26633066]You look p damn good binksy, how long have you been lifting?[/QUOTE]
thank you very much.
about two and a half years or so but i've always been kind of active with random sports and such
[QUOTE=Binsky;26633802]i don't
why is your dick so small?
[/QUOTE]
was just gonna say this
and dude I think right now you have the body that a lot of girls want guys to have, and a lot of guys want to have(toned, but not skinny)
are you going to try and gain weight or just stay the sameish?
[editline]12th December 2010[/editline]
oh and just fucking around about the orange and the camera lol
Thanks a lot, man. That's very flattering.
I'm pretty much fine with how my body looks now, i guess, the main thing is really that i want to be stronger and generally perform better physically. So i don't really know, to answer your question.
[editline]11th December 2010[/editline]
haha and it's ok the orange is ugly as fuck anyway
[QUOTE=Carne;26627371]Those you use one arm to lift, sorry, can't remember the name.
Edit:
Like these
[img_thumb]http://images.clipartof.com/small/25665-Clipart-Illustration-Of-A-Set-Of-Chrome-Dumbbells-With-Round-Weights-Resting-On-The-Floor-Of-A-Gym.jpg[/img_thumb][/QUOTE]
look up stuff like lateral raises, bent-over rows, DB curls, Flys, DB bench, DB incline DB decline bench etc.
Last month I was able to do 25 pushups. This month I can do 40 now. It's still bad. :saddowns:
[QUOTE=VQ35HR;26628059]
how the hell are you going to run after eating 12 donuts
[/QUOTE]
I guess thats the challenge of it.
I'm a pretty decent sized guy, 6'3" ish 200lbs so I'm pretty sure I can pack 'em down but I'm gonna have to take it easy on the return trip haha.
[QUOTE=CabooseRvB;26640597]Last month I was able to do 25 pushups. This month I can do 40 now. It's still bad. :saddowns:[/QUOTE]
But hey its progress. Strength and muscle don't come quickly so don't get discouraged. Just stick with it.
[QUOTE=Binsky;26605037]you could try Arnold press and pull overs
[editline]10th December 2010[/editline]
i know that a full ab day isn't very common place but i really see much more improvement in my abdominal strength overall from it. i recommend you try it and if you don't like it feel free to change it up, man. Do what's best for you
I'll write up a nice schedule shortly, i'm fixing to go home for break.
[editline]10th December 2010[/editline]
Well now my ride is running late so i'll try to see if i have time to write one up
Back/Bi's/Forearms-
Preacher curls 3 sets
Pull ups (weighted or not preferably wide grip (also if you want to work forearms a bit you can try to do 3 finger, 2 finger or 1 finger) 3 sets
endurance curls- (not sure on the actual name but basically you have two weights in your arm that are going to be lighter than what you usually curl and then hold one weight up making a 90 degree angle with your bicep and forearm while you curl with the other then switch arms. No break until you've done both arms) -3 sets
Bent over rows- 3 sets
Hammer curls- ( you don't have to try this way i'm about to tell you although i get a really good burn from it: I do two sets of three sets without break and i get my max weight for hammer curl do the first set and then go five pounds lower and do the next set and then again five pounds lower and then i take a break before the next set. But once again normal hammer curls would be fine too and if you choose not to do it this way then try with just:) 3 sets
Rows (idk if you have a row machine at your gym or not but if you don't then try lying rows or something instead) 3 sets.
Incline curls- 3 sets.
Reverse curls- 3 sets
Pronator/ supinators curls ( you curl to about a 90 degree angle and try to twist the dumbbell inward and then outward.)- 3 sets
Wrist curls and reverse wrist curl super set- (3 sets of each)
Chest/shoulders/tris-
Bench straight- 3 sets ( you may want to interchange between doing normal and dumbbell press to give your muscles more stability so you can increase weight faster)
bench decline- 2 sets
bench incline- 2 sets
arnold press- 3 sets
skull crushers ( or tricep extensions)- 3 sets
Flies straight- 3 sets ( dumbbell or cables once again change it up)
cable pull down set- (do about 2 sets of each: pull downs with rope, then switch to bar, then do one hand grip, Also to change it up you can try tricep extention starting from high and/or low start)
military press- 3 sets ( behind or in front of the head)
flies decline- 2 sets
upright row- 3 sets (you could also change this out for shoulder shrugs)
flies incline- 2 sets
Lat raises- 3 sets (also, try forward raises)
Pull overs- 3 sets (be careful, i've thrown my shoulder out on these fuckers before)
Ab/obliques
Windshield Wipers- 3 sets
Straight leg raises (weighted)- 3 sets
Kick outs (weighted)- 3 sets
forward planks 1 set ( go as long as you can and each week go five seconds longer.)
side planks 1 set each side (same format as planks but add five seconds to each side)
V ups (weighted)- 3 sets
Bicycle crunches (weighted (ankle weights))- 3 sets
Captain's chair- 2 sets of straight leg lifts/ 2 sets of side to side kicks.
Incline sit ups (you can do these weighted in several different ways: hug a plate weight, throwing a medicine ball to a potential workout partner and having them throw it back, etc.)- 3 sets
Side bends- 3 sets each side
cable twists- 2 sets
cable down ups- 2 sets
cable up downs- 2 sets
Leg/ lower back
Squats- 3 sets
Deadlift- 3 sets
seated calf raises- 3 sets
lunges (weighted (incline/decline))- 3 sets
standing dumbbell calf raises- 3 sets (also you can do point your toes inward or outward to work more of the inner and outer part of your calves)
Power squats- 2 sets
Superset of leg extensions and hamstring curls- 3 sets for each
calf raise machine- 3 sets
Good mornings- 3 sets
reverse sit ups (weighted)- 3 sets
i didn't really specify reps because that's more up to you. If you're wanting to bulk just increase the weight. Higher weight lower rep.[/QUOTE]
Holy shit. Guys ^ is an example of how to do alot of shit for nothing. There is way too much volume in that, good luck growing at all.
Is your name ronnie coleman by chance?
[editline]12th December 2010[/editline]
eh unless I'm misreading that by chance....
[QUOTE=VQ35HR;26628059]
you`re probably not doing the right lower abs exercises. mine used to be never sore and then I tried leg raises with a medicine ball and holy shitfuck it was crazy soreness for 3 days[/QUOTE]
been doing leg raises for the looongest time now but never felt it in my lower abs.
they still do burn my upper abs though
[QUOTE=CabooseRvB;26640597]Last month I was able to do 25 pushups. This month I can do 40 now. It's still bad. :saddowns:[/QUOTE]
hey, even 25 is more than a lot of people can do and now that you`re up to 40 that`s way better than most people
keep going don`t give up
Hey guys my palm hurts when I lift weights, its the only thing holding me back. My skin is really sensitive and it starts to burn to the point where I have to drop them. I can handle the weight, my skin is a faggot though.
Keep working out for as much as you can stand, they'll get callouses and won't hurt as much. The same thing happened to me, especially with dead-lift and lat pull-downs.
Whats the difference between protein and creatine?
I heard creatine is bad for you.
[QUOTE=ubertaco;26651054]Whats the difference between protein and creatine?
I heard creatine is bad for you.[/QUOTE]
Creatine is a chemical that your body produces naturally, and is also in meats (especially pork)
It makes it so your muscles can work harder. A lot of people use it for lifting because you can lift more with it.
And it's not bad for you, your body produces it (because it's important) and you already get some in your diet if you eat meat. The advice my dad gives (who used to be a wrestler) is that you should work out for a while before doing it so you can get a good base to really benefit from it.
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