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Author: Going Down
Date: 02-09-03 09:36
Hey you`ve been great this last year and I have great trust in your advices on some issues...You`ve given some strength training exercises in the past but after a few injuries I was not doing so good with work outs and didn`t do strength traioning and then OOps lost the printed page of it!!! I`ve started doing cardio/ strength training combo again because I feel that is what I like best...just cardios don`t cut it for me cause I want stronger muscles but also since I am 38 , I`m looking at preserving my bone density yea know...Anyway I have been winging it and wonder if I COULD PLEASE PRETTY PLEASE impose on you once more for 2 routines...one for lower body and one for upper body....
Here is what I did this morning(oh yea I only use free weights but do have the weight bench)
10 minutes cardio warm up
100 various abs
3 sets @12inner leg raise holding 5.5lbs(2.5kg) on inner thigh
3 sets @12outer leg raise "" " " on outer thigh
2 sets @10 dumbell ext.(french curl?)with 5.5 lbs(2.5kg)
3 sets @8 overhead press 7.7lbs each hand(3.5kg)
2 sets@8 press down motion 7.7lbs each hand(3.5kg)
2 sets@8 lateral raise 5.5lbs each hand (2.5kg)
3 sets@12 shoulder shrugs 5.5lbs each hand(2.5kg)
3 sets@12 arm curl 5.5lbs each hand (2.5kg)
3 sets@12calf raise,sitting and holding 7.7lbs(3.5kg)top each leg
stretches for each muscles used....
So please guide me into a better body ..PLEASE, PRETTY PLEASE..YOUR MOST DEVOTED ADMIRER fattybutt,leanbutt,leany,going down, Ghislaine, G.C. pick your pick...
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Author: Anne-Marie
Date: 02-09-03 12:54
Hi There,
Thought that I would post my upper and lower body workouts for you. I know you asked specifically for Gymachine to answer your query, but I always like variety of answers then I can wade through what there are and take parts that apply to me.
So here they are:
Upper Body Workout:
Pec Dec 3x8 reps
Triceps Extension 3x8 reps
Cable Upright Row 3x8 reps
Reverse Curl 3x8 reps
Shoulder Press 3x8
Cable front Pulldown 3x8
I go heavier weight and less reps now as I can cover more exercises.
Lower Body Workout:
Leg Extensions 3x8
Leg curls 3x8
Smith machine deadlift 3x8
Adductors 3x8
Weighted Crunches 3x8
DB side bends 3x8
Reverse Crunches weighted (ankle) 3x8
Squats weighted DB 3x8
One week I do upper body monday and friday and the lower body is wednesday. then I do lower body monday and friday the following week and upper body on wednesday. I always do my abs on my lower body workout because if I do them with upper body workout, it always seems to hamper what I do with lower body if I don't.
If I do any cardio from now on it will be actually done after either of these workouts as I feel I should be allowing total rest after a workout day to help repair, not chowing into it with cardio the day after. I'd rather get my activity all in in one hour and then get out of there and repair for a day or so.
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Author: Going Down
Date: 02-09-03 13:54
Yea I usually get my work out in early morning to make sure there is at least 8 hrs between work out and karate class...Thanks for the info am I right in asuming these are done at the gym with a machine(or home with machine) cause I do my work outs with free weights and Gym Machine had giving me some real good ones so that`s why I`m kissing up to him LOL...G
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Author: Anne-Marie
Date: 02-09-03 15:15
Well my workout is at the gym, but I could change many of them into exercises done with free weights:
Upper Body Workout:
Pec Dec 3x8 reps (Use dumbbells or I have done press ups before now).
Triceps Extension 3x8 reps (Use dumbbells)
Cable Upright Row 3x8 reps (Use dumbbells)
Reverse Curl 3x8 reps (use dumbbells)
Shoulder Press 3x8 (gotten with the press ups and I also do shoulder shrugs with dumbbells for a change)
Cable front Pulldown 3x8 (Use a bar and do pull ups or just use a weighted bar)
I go heavier weight and less reps now as I can cover more exercises.
Lower Body Workout:
Leg Extensions 3x8 (Good old squats and db's)
Leg curls 3x8 (deadlifts with weight---I use the smith machine at the moment as below)
Smith machine deadlift 3x8
Adductors 3x8 (ankle weights and lie on side and lift legs)
Weighted Crunches 3x8 (I use a plate on the chest)
DB side bends 3x8 (Db's)
Reverse Crunches weighted (ankle weights) 3x8
Squats weighted DB 3x8
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Author: Anne-Marie
Date: 02-09-03 15:21
I use this site here to get my exercises from and just figure out which muscles I want to exercise and then if you click on the exercise link at the bottom of the page for a particular muscle it give you a whole list of oexercises that can be done with DB's, cables or Bar's or Smith machine. So far I have not been unlucky enough to find any alternative where free weights and any particular muscle group is concerned.
http://www.exrx.net/Lists/Directory.html
When you click on an exercise it actually has an animated illustration of how to do each exercise. I find I don't need to ask anyone how to learn correct form or about which exercises to do because of that site. It makes it so much easier to see how to do things too.
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Author: GymMachine
Date: 02-10-03 01:27
Pec Dec 3x8 reps - 1chest
Triceps Extension 3x8 reps - 1 tricep
Cable Upright Row 3x8 reps - 1 shoulder
Reverse Curl 3x8 reps - 1 bicep
Shoulder Press 3x8 - 2 shoulders
Cable front Pulldown 3x8 - 1 back
theres nothing too wrong with anne-maries suggestion but i wouldnt do 2 shoulders...switch the upright row to another chest or back exercise and make it more a compound movement..ok lemme start again i will tinker a bit here
Bench press: 3x8 or 10 whatever ur comfy with for now
if u cant do a pull up or chin up, try a dumbell row: 3x8
shoulder press : 3x8
tricep kickbacks: 3 x 10
alternate bicep curls: 3 x 10
abs 3 x 12
The reaosn they r in this order is because the chest will use some of you tricep and likewise the back will use some of your bicep...so its best to spread them apart that way the arms have more time to rest and therefore you can get a bit more out of them
Lower Body Workout:
Leg Extensions 3x8
Leg curls 3x8
Smith machine deadlift 3x8
Adductors 3x8
Weighted Crunches 3x8
DB side bends 3x8
Reverse Crunches weighted (ankle) 3x8
Squats weighted DB 3x8
Too many for my liking...dont worry anne-marie just differing opinions here...adductors/abductors are the silliest exercise in my opinion...they are worked with squats and lunges, the compound movements of legs..try
Squats: 3x8
lunges: 3 x 8
If you have a bar you can try deadlifts aswell
calf raises, 2 x 10
that'll do donkey thatll do..........i dont think your going to get much out of doing reams of leg work...i only do 6 sets on just about every exercise except for arms i only do 4....remember do them in that order...by doing compound movements first your going to be able to put in a better peformance when your fresh...so the squats come first...anyway you can tinker around with any program u like..hope this helps some
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Author: Going Down
Date: 02-10-03 05:28
Thanks I knew you would come true for me....G
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