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Black_Power
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| Joined: | Tuesday June 15th, 2004 |
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Posted: Wednesday September 20th, 2006 14:18 |
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Aite after discussing this with a fellow member Ive decided to just go ahead and try a ting here..
I KNOW plenty of you folk workout infact Id say its more or less standard now for brothas to do some sort of exercise so heres the deal.. POST up your favourite routines..be it cardio or weights/machines...or anything that you jave found works a treat for you abd you would like to share it amongs others who may not be in the know..
feel free to add lbs/kgs if you wish if you dont then abviously you can just level of resistance..
Please try and keep this thread alive and I PROMISE I will follow one routine posted up here per week (to the T) and will review it on here..
Aite since I started this thread imma go first...
I call this one the "one day double arm blaster"
now I dont usally dont do full arms in one day but yesterday I did.. heres how it went
BICEPS
(warm up)
Machine curls- one arm medium resistance 15 x 6 (if you cant be asked to do six just do 5 sets)
(main body)
machine curls- rack that sh*t up!! moving up by 2 or 3 pegs start hitting 10 reps (2 sets before move up) untill you reach full stack then drop and finsih on a set of 25 at a medum level (your arms should burn like fook)
standing EZ bar curls - get 2 ez bars (or a pair of medum weight bumbells) stick 1 plate on one ( 2 x 25/20kg depends on what your gym have) and a buiscut (10kg) on the other bar (2 x 20kg)... Now with the heavy bar bang out 10/12 reps followed by 8/10 on the light bar.. repeat three times..
Now if you a strong lad you should be able to add another 2 plates to the heavy bar.. now I aint gonna front I can only get about 3-4 reps outta this but you may be able to get nuff...anyway bang out as many as you can followed by 10/12 on the light bar...repeat twice..then just bang out the light bar on its own for as many as you got left in you.
one arm dumbell curls (fixed postition)- for this you need to be behind a bench with the seat up and lye your arm on the angled seat. same again 4x12 and 2 sets super heavy.
close grip chinups- man I aint oo good at these do I dont do these weighted but I do 4 x 12....now I know that aint nuff mans do like 30 per set but im just starting out so do what you find difficult
standing doube arm cable curls (optional)
just to add shape to the muscle light resistance 4 sets of 25/30.
TRICEPS
(warmup)
Cable pushdowns KEEPS YOUR ELBOWS IN!!! 5 x 15 medium resistance
(main body)
cable pushdowns- RACK THAT sh*t UP!! full stack... add plates if you can start hittin them get as many as you can then immideatly drop and do 12...drop again and do 8 repeat 3 times.
skull crushers (ez bar) start with one plate a side and hit 10 x 4 then add a buiscuit (10kg or another) and standup and hit standin (cheat a lil if you must but not loads!!) reapeat 3 tims.
Dips 5 x 20 (those who use plated you know what to do....RACK THAT sh*t UP!!!)
well thats my contributiobn....I await yours..
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Shemsi en Tehuti
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| Joined: | Tuesday August 2nd, 2005 |
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Posted: Friday September 22nd, 2006 13:48 |
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1000-Calorie Expending Fat-Burning Workout - Day 1 (under an hour)
-Run the tread mill for 12-15 minutes at a steady pace to keep the heart rate up. I run at 8-9 mph, but that may be too fast (or slow) for some people for that amount of time.
-Immediately afterwards, head to the squat station. [REMEMBER, KEEP BREATHING IN THROUGH YOUR NOSE, OUT THROUGH YOUR MOUTH!!!] Do 5 sets of light squats with 15-20 repetitions. Rest for only 30 seconds in between all sets, no more than 45 seconds!!! Light weight for me is 185-225 lbs. It needs to burn a little in the last 5 reps or so in each set.
If possible, super-set your squats with calf raises. This means that after each squat set, you immediately do a set of calf raises without stopping. These 2 exercises comprise 1 set, or a superset. Preferably use a calf raise machine, but you may have to make due with some raised edge or step to stand on.
-Immediately go to the leg extension machine to work quadriceps (front of thigh). Do 3-4 sets of 15-20 repetitions. Again, resting only about 30 seconds.
-Immediately after, go to the leg curl machine and do 3-4 sets of 15-20 repetitions. Again, resting only about 30 seconds.
Note: More calories are burned if you super-set the leg extension and the leg curls.
-Your legs should feel like rubber now, but you should immediately head back to the treadmill anyway (or eliptical machine at this point only if you have access to one). Here you want to do a moderately steep incline on the treadmill and walk as fast as you can for 10 minutes. If you have trouble walking the incline, you can either decrease the slope, or make it almost flat and do a light jog (or run if you still can).
There you go. You will be pouring down sweat when you are done with this one. This only does the legs though. Perhaps I will put my high calorie expending fat-burning workout for the upper body later. However, this lower body workout will burn fat all over the body, but only tones your legs and butt. I put women through this all the time who want to tone their legs and lose body fat, and they are crying afterwards. Then they see the results and they keep coming back for more pain...LOL. This is tough for most guys too, and trust me, women like men with a nice lower body as well.
Hotep...
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MCP
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| Joined: | Thursday October 21st, 2004 |
| Location: | London, United Kingdom |
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Posted: Wednesday September 27th, 2006 21:03 |
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Nice posts there Black Power and Shemsi.
Could anyone recommend a workout routine with a split body workout for each session at the gym.
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Lucas...
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| Joined: | Thursday October 23rd, 2003 |
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Posted: Sunday October 1st, 2006 16:28 |
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Mmmm@ mcp
my split is....
monday - chest
tuesday - back
wednesday- shoulders and abs
Thursday- Legs
Friday- Arms
...
i used to do the whole one day on one day off thing.... wherin i would pair bodyparts.... together for example.... monday chest... tuesday rest.. wednesday back and shoulders.. etc.. but as i learned how to obliterate my muscles totally... no way can i work both back and shoulders on the same day... because whenn im done.. im barely stumbling out of the gym....... fatigued and totally in pain... good pain however...
so.. now i only do one major bodypart... perday.... a hour and a half... to two hrs and a half...
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LadyDay
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| Joined: | Thursday October 2nd, 2003 |
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Posted: Tuesday October 24th, 2006 11:03 |
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well i finally have my cross trainer up and running no thanks tio hubs. i put the thing togerther myself
i plan to build myself up to being able to do 30 minute work outs 3 times a week, and possibly once a week use the weight bench to do some toning
i will be getting a new gym ball soon to add to my routine
once im satisfied with the cross trainer and ability i will introduce my skipping rope to my routine.
i think i will do good
my aim is weight loss trim and tone as i go along
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wifeable
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| Joined: | Wednesday June 1st, 2005 |
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Posted: Wednesday October 25th, 2006 14:39 |
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spin bikes are good for keeping lean and getting excess water out of muscles i've found. I do 45 min class per week-which aint much but enough
on resistance days, i would train lower body with the smallest groups of weights, 80 squats with dumbbells- alternating between standard squat ( push bum out, keep back straight knees above ankles legs steady) and pliet squat ( feet and legs widest apart, knees on top of ankels squeeze butt, squat down and tilt hips on the way up) should hit the inner thigh. I worked up to 120 once i mastered the technique- suppose this is more of ladies
as standard situps can be boring, i like to use the swiss ball between my feet as a glorified leg raise, with my back preferrably on a bench, being careful not to arch-(though if u are black it is hard because of the natural curve just before the butt. but i have noticed that as my abs have strengthened i can push that arched down.) holding arms above head and loosely gripping the back of tthe bench each side slowly raise legs, squeeze abs and lower when I feel my back arching. Hurts like hell at first but great for the lower abs. i try to do as many as my pain threshold will allow in any one sitting- before i weep! if i'm brave will do it in double time or "pulse" at a 45 degree angle
I use the cable mechine or free motion cable mechine for the Wood chop which is great for cutting-out the obleques (sp?) i only use light resistance and do a rep of 15-20 and 2-3 sets depending on time and motivation- though i'm sure men would use higher weights. pulling the cable with both hands down to my opposite ankle but keeping body steady not twisting hips just my waist, keep legs apart for balance and bend one knee outwards in direction that cable from the opposite side is being pulled down towards- think of a man chopping down a tree with an axe- its that motion. repeat same on each side
another excellent workout for abs and general strength and balance is this: ( don't know the official name) both males and females should try this
place firm swissball on a cushioned or carpetted surface
start by kneeling beside and reaching over the ball untill body is on the ball and hands are on the floor then walk self forward with hands and allow body to roll over the ball until you are in a plank like position with legs supported on top of the ball and feet behind the ball and hands on floor
then, adjust feet, maybe part them slightly but steady yourself well. then pull abs in and up letting the ball roll towards ur hands, imagine something is pulling the back of your jogging bottoms up to the ceilling. feet will move from behind the ball to the middle or top of the ball as well, make sure they are steady. aim to use your entire body for strength and support of the movement and try to get the body locked upwards in triangle shape with swissball steady and pinned under the feet. then hold. and in a controlled movement roll down to plank- make sure the body is now straight and in line. then hold. don't arch the back and let pelvis dip and rest! thats cheating. i started with 2 sets of 5 and mixed it in with other abs workouts before moving upto 10 reps. Its quite hard but a good excercise
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MCP
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Posted: Saturday November 11th, 2006 00:14 |
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Found a nice little site for those wishing to participate in a workout routine.
http://www.freetrainers.com
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rachie
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Posted: Saturday December 2nd, 2006 10:04 |
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I just bought a treadmill last week and i have been doing 1 hour every day on it since i got it. I walk on there for at least an hour at 4.5mph. Now it may not be to be fast but i burn about 550calories per session. A larger person maybe would burn more. I cannot go to fast on there as well as i live in a flat and i have to think of those beneath me a bit.
I also intend to start running outside for at least thirty minutes-one hour every day as well. I have to be careful doing that though as i did it before and i got an injury.
I am thinking of buying an Elliptical as well. I got a bit of abuse from my family when i got my treadmill because they don't think that i need to do any of this but is not what they think that really matters.Last edited on Saturday December 2nd, 2006 10:10 by rachie
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