Week 12 workout 3
Sets - 5
Reps - 6
A1 Squats - 80KG
A2 Hammer Curls - 2x15KG
B1 Chin-ups 5,5,4,3,3
B2 Skull Crushers 30KG
C1 Decline bench press 2x22,5KG
C2 Calf Raises 72KG
I didnt work out on wednesday as it was new years eve, Im a redo this week next week. Today I also changed a couple of the ex. I didnt wanna try hack squats and changed power cleans, the above is probably crap because of this.
I put up a boxing bag today, which has a chinup bar on it. 2 moro im gonna do cardio with the bag skipping rope etc. in a circuit training.
Dave's workout
Moderators: Boss Man, cassiegose
Heavy bag.
I used it today (Sat) but rather than big hittin, went more for fast combinations, in a circuit I just done the bag, then skiping rope, then a few other exercises.
With regards to core ex. shall i only do them on cardio days? how many times a week do u think i should i do them. I know a few decent core ex. now should i just do one type a day and alternate each day i do them, as in one day do planks, next day do reverse crunches etc.
Ex. such as Planks (and there variations), leg raises with the chinup bar, reverse crunches.
Week 12 workout 2
Cardio
Boxing - Skip rope - Speed exercises (fast running etc.)
Im still going to alternate cardio, mainly from HIIT running, bike and the above. Is the above ok for a Cardio day?
I used it today (Sat) but rather than big hittin, went more for fast combinations, in a circuit I just done the bag, then skiping rope, then a few other exercises.
With regards to core ex. shall i only do them on cardio days? how many times a week do u think i should i do them. I know a few decent core ex. now should i just do one type a day and alternate each day i do them, as in one day do planks, next day do reverse crunches etc.
Ex. such as Planks (and there variations), leg raises with the chinup bar, reverse crunches.
Week 12 workout 2
Cardio
Boxing - Skip rope - Speed exercises (fast running etc.)
Im still going to alternate cardio, mainly from HIIT running, bike and the above. Is the above ok for a Cardio day?
I don't know your experience, but until you get your striking technique down pat heavy punches run the risk of injuring your wrist.
A heavy bag is an excellent way to work the lower abs. Just do lots of high kicks against the bag.
I like the speed bag for upper body cardiovascular work. (I can't do any of these anymore because of the arthritis. If any of you are ever near Poughkeepsie, NY let me know and I'll donate heavy bag and speed bag platform + 2 bags).
A heavy bag is an excellent way to work the lower abs. Just do lots of high kicks against the bag.
I like the speed bag for upper body cardiovascular work. (I can't do any of these anymore because of the arthritis. If any of you are ever near Poughkeepsie, NY let me know and I'll donate heavy bag and speed bag platform + 2 bags).
Ive learned a few martial arts, from Ju-jitsu to Kick boxing and Tae Kwon do, and taken that foward when i used to train in a gym (used to spar against friends who wer more experienced in mma etc.) they had a studio with a speed ball, heavy bag etc.
High kicks i can do quite well, ill certainly work more on that next time.
This week i am supposed to start a new program, but last week I didnt follow the final week of 'Art of waterbury' properly, with it bein new years, i workd out only monday and Fri weights, tues & sat cardio. You think i should start a new program or do the last week again?
High kicks i can do quite well, ill certainly work more on that next time.
This week i am supposed to start a new program, but last week I didnt follow the final week of 'Art of waterbury' properly, with it bein new years, i workd out only monday and Fri weights, tues & sat cardio. You think i should start a new program or do the last week again?
Nice, as ive said before i dont really do any ex. for abs, I mite include it in some form of circuit, punches, kicks, skipping etc.
This week im writing up diet again, just to make sure im eatin right.
Monday Week 13 - Workout 1
7:00 am - 5 Weetabix, milk, sugar
10:00 am - bannana, apple, coffee, 2 large boiled eggs
01:00 pm - Tub of salad (Lettuce, Spinach, rocket, tomato, mushrooms, cucumber,broccolli) with a tin of Pilchards (high in protein). Bagel with natural cottage cheese
04:00 pm - Small Tub of Pasta (fresh plain ol pasta i cooked) with a tin of tuna (no sauce)
04:30 pm - Whey Protein Shake mixed with milk 20g per serv
###Workout from 5 - 6:30 This includes 15min warmup & warmdown###
06:30 pm - Whey Protein Shake mixed with milk 20g per serv
07:00 pm - 2 Chicken Fillets, Carrotts, Cauliflower, Broccolli, Sweetcorn, Brussels, 4 small new potatoes, small amount of organic low fat pro biotic Yoghurt
(may have a snack later of rivita with natural peanut butter)
##Water all day, maybe 3ltrs over the whole day if not more##
Workout
Sets - 10
Reps - 3
Pairings
A1 - Push press - 55KG
A2 - Pull ups - 8 sets fine last 2 sets could only do 2 full reps
B1 - Good mornings - 55KG
B2 - Calf Raises - 97.6KG
C1 - Flat BB Bench press - 67KG
C2 - DB Side bends - 2 x 10KG
What program should i go onto next week 'Bad boy basics'?
This week im writing up diet again, just to make sure im eatin right.
Monday Week 13 - Workout 1
7:00 am - 5 Weetabix, milk, sugar
10:00 am - bannana, apple, coffee, 2 large boiled eggs
01:00 pm - Tub of salad (Lettuce, Spinach, rocket, tomato, mushrooms, cucumber,broccolli) with a tin of Pilchards (high in protein). Bagel with natural cottage cheese
04:00 pm - Small Tub of Pasta (fresh plain ol pasta i cooked) with a tin of tuna (no sauce)
04:30 pm - Whey Protein Shake mixed with milk 20g per serv
###Workout from 5 - 6:30 This includes 15min warmup & warmdown###
06:30 pm - Whey Protein Shake mixed with milk 20g per serv
07:00 pm - 2 Chicken Fillets, Carrotts, Cauliflower, Broccolli, Sweetcorn, Brussels, 4 small new potatoes, small amount of organic low fat pro biotic Yoghurt
(may have a snack later of rivita with natural peanut butter)
##Water all day, maybe 3ltrs over the whole day if not more##
Workout
Sets - 10
Reps - 3
Pairings
A1 - Push press - 55KG
A2 - Pull ups - 8 sets fine last 2 sets could only do 2 full reps
B1 - Good mornings - 55KG
B2 - Calf Raises - 97.6KG
C1 - Flat BB Bench press - 67KG
C2 - DB Side bends - 2 x 10KG
What program should i go onto next week 'Bad boy basics'?
- you don;t need a lot of abs but some prone and side ab planks are great so i'd pop them in somehwre, either wt or boxing days
- add 1 peice of fruit to breakfast from meal 2 and add a 1/2 protein shake
- if 2 eggs isn't enough, add some more in
- bagels are no good...amewricans and their bagels!!! people, they are not good!!!
- i'd steer away from pasta pre workout if your still on the fat loss trail...limit carbs to breakfast and post workout meal...tuna and veg which will also serve as your pre training meal no shake required pre workout
- add pasta to protein shake meal straight after training
- i'd opt for solid protein and veg only for dinner...maybe potatoes or yoghurt but certaintly not both (too many carbs)
- BBB is another good one, yep try that...the lifts are basically the same so you must know your starting wts right off the bat here so there should be no "2 weeks to get going" type of stuff this time around
- add 1 peice of fruit to breakfast from meal 2 and add a 1/2 protein shake
- if 2 eggs isn't enough, add some more in
- bagels are no good...amewricans and their bagels!!! people, they are not good!!!
- i'd steer away from pasta pre workout if your still on the fat loss trail...limit carbs to breakfast and post workout meal...tuna and veg which will also serve as your pre training meal no shake required pre workout
- add pasta to protein shake meal straight after training
- i'd opt for solid protein and veg only for dinner...maybe potatoes or yoghurt but certaintly not both (too many carbs)
- BBB is another good one, yep try that...the lifts are basically the same so you must know your starting wts right off the bat here so there should be no "2 weeks to get going" type of stuff this time around
Tuesday Week 13 - workout 2
7:00 am - 5 Weetabix, milk, sugar
10:00 am - Coffee, apple, bannana, 2 boiled eggs
01:00 pm - Chicken, broccoli, spinach, tomato, cucumber, carrotts. Bagel with natural cottage cheese.
04:00 pm - Tin of beans, small quantity of pasta
07:00 pm - 2 Salmon, Brussells, Carrots, cauliflower, broccolli.
Blueberries and some Probiotic natural yoghurt.
###Water all day###
Workout 2
Warm up
Cardio Ex bike 20mins
Warm down
Reverse crunches 3x15
########
Today food wasnt to good, i didnt have much in, done the shop today so i got stuff in.
- Ill add fruit to breakfast, and u suggest havin 1/2 a protein shake?
- aint to many eggs bad for cholesteral?, i read somewhere 2 full eggs a day is ok, do u think i should lose some of the yolks if i have more than 2?
- I didnt know bagels wer bad, may sound stupid but, i ain ever eatin them before, nutritional info says theyr 1g fat 8g protein, thats all i looked at, I got the idea for a snack from mens fitness mag i saw. An im from the uk
-Ill leave the pasta out from now on, yesterday was the first time i had it in a while for a post workout meal, and no pre workout shake
-Ive looked up BBB, looks good, ill b startin it next week.
Couple of questions, at the moment i dont drink protein shakes on any other days other than weight days is that right, or should i drink more?
How should nutrition differ on cardio/off days, should i have more carbs after cardio to replace energy or shud i just stick to what i do now.
7:00 am - 5 Weetabix, milk, sugar
10:00 am - Coffee, apple, bannana, 2 boiled eggs
01:00 pm - Chicken, broccoli, spinach, tomato, cucumber, carrotts. Bagel with natural cottage cheese.
04:00 pm - Tin of beans, small quantity of pasta
07:00 pm - 2 Salmon, Brussells, Carrots, cauliflower, broccolli.
Blueberries and some Probiotic natural yoghurt.
###Water all day###
Workout 2
Warm up
Cardio Ex bike 20mins
Warm down
Reverse crunches 3x15
########
Today food wasnt to good, i didnt have much in, done the shop today so i got stuff in.
- Ill add fruit to breakfast, and u suggest havin 1/2 a protein shake?
- aint to many eggs bad for cholesteral?, i read somewhere 2 full eggs a day is ok, do u think i should lose some of the yolks if i have more than 2?
- I didnt know bagels wer bad, may sound stupid but, i ain ever eatin them before, nutritional info says theyr 1g fat 8g protein, thats all i looked at, I got the idea for a snack from mens fitness mag i saw. An im from the uk
-Ill leave the pasta out from now on, yesterday was the first time i had it in a while for a post workout meal, and no pre workout shake
-Ive looked up BBB, looks good, ill b startin it next week.
Couple of questions, at the moment i dont drink protein shakes on any other days other than weight days is that right, or should i drink more?
How should nutrition differ on cardio/off days, should i have more carbs after cardio to replace energy or shud i just stick to what i do now.
- yes 1/2 or a full protein shake
- eggs are good, yolks are good...it's where all the good stuff is
- aren't they the same as bread sort of? full of carbs??
- wt days only except breakfast unless you want to add eggs to breakfast and have some other protein for the egg meal...that would be better in both days
- eat the on cardio/off days eat the same but no post training meal
- eggs are good, yolks are good...it's where all the good stuff is
- aren't they the same as bread sort of? full of carbs??
- wt days only except breakfast unless you want to add eggs to breakfast and have some other protein for the egg meal...that would be better in both days
- eat the on cardio/off days eat the same but no post training meal
Workout 3 Week 13
7:00 am - 5 Weetabix, milk, sugar, pack of blueberry's, 1/2 protein shake
10:00 am - 3 Boiled eggs, coffee, bannana, apple
01:00 pm - Red salmon, Spinach, caul, broc, carrots, green pepper, cucumber, tomato, lettuce. Kiwi, pinapple, grapes
04:00 pm - Tin of tuna, lettuce, red pepper, green pepper, caul, broc, carrots, tomatoes
#####water all day######
Workout 05:00 pm - 06:00pm
06:00 pm - Protein shake, small bowl of clean wholemeal pasta
07:00 pm - 2 steaks, mediterranean vegs (qourgets onions etc.),
small probiotic yoghurt
Think todays food was alrite, but the lack of carbs before workout, I felt tired gettin into it.
Warm up n Workout
Sets - 3
Reps - 12
Back Squats - 80KG
Chest Supp rows - 30KG
Incline Bench press - 50KG
Calf Raises - 80KG
French presses - 30KG
External Rotations - 2x10KG Db's
7:00 am - 5 Weetabix, milk, sugar, pack of blueberry's, 1/2 protein shake
10:00 am - 3 Boiled eggs, coffee, bannana, apple
01:00 pm - Red salmon, Spinach, caul, broc, carrots, green pepper, cucumber, tomato, lettuce. Kiwi, pinapple, grapes
04:00 pm - Tin of tuna, lettuce, red pepper, green pepper, caul, broc, carrots, tomatoes
#####water all day######
Workout 05:00 pm - 06:00pm
06:00 pm - Protein shake, small bowl of clean wholemeal pasta
07:00 pm - 2 steaks, mediterranean vegs (qourgets onions etc.),
small probiotic yoghurt
Think todays food was alrite, but the lack of carbs before workout, I felt tired gettin into it.
Warm up n Workout
Sets - 3
Reps - 12
Back Squats - 80KG
Chest Supp rows - 30KG
Incline Bench press - 50KG
Calf Raises - 80KG
French presses - 30KG
External Rotations - 2x10KG Db's
Workout 4 Week 13
Food
7:00 am - 5 Weetabix, milk, sugar, 1/2 protein shake, blueberries
10:00 am - 3 Boiled eggs, Coffee, Apple, Bannana
01:00 pm - Home cooked bolognaise (basically cold lean beef steak mince, chopped tomatoes, onion, herbs, tomato/garlic puree) With red/green/yellow peppers, tomato, mushrooms. Pinnapple, kiwi, grapes
04:00 pm - Lettuce, caul, broc, green peppers, cucumber, spinach, tin of pilchards (26g protein), Bagel with cottage cheese (ima probably cut bagels, but it was a 5 pack so im finishin em)
###at least 2ltr of water at work#####
05:00 pm - 1/2 protein shake
05:00 pm - 06:30 pm - Warm up/Workout/Warm down
07:00 pm - Protein shake, bannana
07:30 pm - 2 Omega3 salmon, shit load of veg carrotts, broc, brussels, sweetcorn, caul. Red grapefruit
###Snack later Natural Cottage cheese.
Workout 4
Sets: 6
Reps: 6
A1 Deads 80KG
A2 Hammer Curls (DB'S) 17.5KGx2
B1 Power Cleans 50KG (should have upped the weight)
B2 Skull Crushers 35KG
C1 Decline Bench 60KG
C2 Calf Raises 103KG
So thats the end of 'Art of Waterbury' I think i need to up game for 'Big boy basics' which im startin next week, startin with measurements and other stuff ill update over the weekend, and uppin the protein somehow, im still nowhere near hittin g protein per lb of bw.
Food
7:00 am - 5 Weetabix, milk, sugar, 1/2 protein shake, blueberries
10:00 am - 3 Boiled eggs, Coffee, Apple, Bannana
01:00 pm - Home cooked bolognaise (basically cold lean beef steak mince, chopped tomatoes, onion, herbs, tomato/garlic puree) With red/green/yellow peppers, tomato, mushrooms. Pinnapple, kiwi, grapes
04:00 pm - Lettuce, caul, broc, green peppers, cucumber, spinach, tin of pilchards (26g protein), Bagel with cottage cheese (ima probably cut bagels, but it was a 5 pack so im finishin em)
###at least 2ltr of water at work#####
05:00 pm - 1/2 protein shake
05:00 pm - 06:30 pm - Warm up/Workout/Warm down
07:00 pm - Protein shake, bannana
07:30 pm - 2 Omega3 salmon, shit load of veg carrotts, broc, brussels, sweetcorn, caul. Red grapefruit
###Snack later Natural Cottage cheese.
Workout 4
Sets: 6
Reps: 6
A1 Deads 80KG
A2 Hammer Curls (DB'S) 17.5KGx2
B1 Power Cleans 50KG (should have upped the weight)
B2 Skull Crushers 35KG
C1 Decline Bench 60KG
C2 Calf Raises 103KG
So thats the end of 'Art of Waterbury' I think i need to up game for 'Big boy basics' which im startin next week, startin with measurements and other stuff ill update over the weekend, and uppin the protein somehow, im still nowhere near hittin g protein per lb of bw.
BIG BOY BASICS
Workout 1 Week 14
Started a new program today, first off im a start by writin down a few measurements and weight,
Chest : 39"
Bicep: 13"
Calf: 14.5"
Waist: 33"
Hips: 35.5"
Thigh: 23.5
Shoulder Width: 50"
Weight: 14 stone 3lbs
Food Monday
7:00am - 5 Weetabix, milk, sugar, few blueberries, 1/2 protein shake
10:00am - 3 boiled eggs, coffee, apple, bannana
01:00pm - salad n veg, tin of pilchards
04:00pm - salad n veg, 140g of chicken, small amount of wholemeal pasta
05:00pm------06:00pm Workout
06:00pm - Protein shake
07:00pm - home cooked chilli con carne
08:30pm - Turkey slice & natural cottage cheese
######Water all day#######
I know i shouldnt have had pasta pre workout but i prefer to have some energy boostin food food prior to weights as sometimes if i dont i get tired quick, is there a better substitute to this? how is the above food, im trying to get real serious now, food n workout have to get right
Workout
Day 1 (Upper body)
Sets - 8
Reps - 3
BB Bench press - 70KG
Chest supported rows - 40KG
Pull ups - (4 over hand 4 under hand grip, I was supposed to do semi-supinated grip chinup bar doesnt allow this)
Standing DB Shoulder press - 40KG
Workout 1 Week 14
Started a new program today, first off im a start by writin down a few measurements and weight,
Chest : 39"
Bicep: 13"
Calf: 14.5"
Waist: 33"
Hips: 35.5"
Thigh: 23.5
Shoulder Width: 50"
Weight: 14 stone 3lbs
Food Monday
7:00am - 5 Weetabix, milk, sugar, few blueberries, 1/2 protein shake
10:00am - 3 boiled eggs, coffee, apple, bannana
01:00pm - salad n veg, tin of pilchards
04:00pm - salad n veg, 140g of chicken, small amount of wholemeal pasta
05:00pm------06:00pm Workout
06:00pm - Protein shake
07:00pm - home cooked chilli con carne
08:30pm - Turkey slice & natural cottage cheese
######Water all day#######
I know i shouldnt have had pasta pre workout but i prefer to have some energy boostin food food prior to weights as sometimes if i dont i get tired quick, is there a better substitute to this? how is the above food, im trying to get real serious now, food n workout have to get right
Workout
Day 1 (Upper body)
Sets - 8
Reps - 3
BB Bench press - 70KG
Chest supported rows - 40KG
Pull ups - (4 over hand 4 under hand grip, I was supposed to do semi-supinated grip chinup bar doesnt allow this)
Standing DB Shoulder press - 40KG