Bore Off

Krashslaughta75 · Bore Off

Bored I am. Working as a sales rep from home is dangerous especially when you're as quiet as a mouse which is quite apt really as I'm employed to sell programmes to kill the little sods.

Anyway, let's have a gym thread. Especially for Wes n Plank lol.

1 RM's

Bench?
Squat?
Curl?
Overhead Press?

Supplementation program?

Let's have them who's more J-Cloth than Jay Cutler Laughing

Celtic_Steve

just moving this over to General Banter. Wink

birstallstamfordanumber1

4 SETS 1 WARM UP/FORM SET +3 REAL SETS.
15 REPS FOR EACH SET IN PERFECT FORM.
GOING FROM ONE EXERCISE TO THE NEXT IN THE MINIMUM TIME TO KEEP THE HEART RATE HIGH WILL HELP WITH THE CARDIO CAPACITY SIDE OF THINGS.
6 WEEK PLAN I have devised a week just follow this for 6 weeks bye repeating week 1 exercises but I want you to alternate between reps and weight.
FOR EXAMPLE
WEEK ONE 15 REPS MODERATE WEIGHT IE LAST 2 REPS ARE TOUGH.
WEEK TWO 10 REPS INCREASE THE WEIGHT PLEASE BYE 10%
WEEK THREE 20 REPS BACK TWO WEEK ONE WEIGHT
WEEK FOUR 8 REPS 5% INCREASE ON WEEK TWO
WEEK FIVE 25 REPS AT WEEK ONE WEIGHT
WEEK SIX 6 REPS 5% INCREASE OF WEIGHT FROM WEEK FOUR.

This is why its so important to record your results & monitor your progress .

EXERCISES

1 CLEAN & JERK / OLYMPIC LIFTS (SHOULDERS)

FORM start with heals on the ground, use a 6ft bar bell ,grip just over shoulder width apart, chest high ,look in the mirror 3 point move thighs, flip to chest,push over head.

TIPS use a little spring in the knees to complete the move.
Use overhand grip please.
Use same technique in the downward phase and the power phase.

2 SQUATS (LEGS)

FORM Feet shoulder width apart, chest high , barbell resting on the back of your shoulders ,arms only supporting, the bar .

TIPS Ensure you go down to 90 degrees
Push always through the heals & don’t lock out .

3 BENCH PRESS (CHEST/TRI,S) followed bye PRESS-UPS in-between each set ON THE BENCH.

FORM lye on a flat bench , grip is just over shoulder width apart lower the bar to the chest then breathing out return to the start position without locking out .

TIPS a count of 3 seconds down as well as 3 seconds up,

4 PULL UPS /CHIN UPS

FORM Start with a wide overhand grip look in the direction you are going in ensure your chin goes all the way over the bar, lower yourself down slowly to the bottom then start again.

TIPS if this is two difficult then try to use the pull up machine that will aid you .
Please ensure you always complete 15 reps start on a free bar end on the aided machine.
FOR EXAMPLE 3 FREE PULL UPS THEN 12 ON THE MACHINE = 15REPS

5 DIPS

FORM Ensure that when your on the bar you cross your legs at the back end your elbows go to 90 DEGREES
AS WITH PULL UPS DO AS MANY AS YOU CAN FREE 4/5 THEN USE THE AIDING MACHINE
(USUALY CALLED GRAVATRON)

6 BI-CEP CURLS

FORM Good old fashioned bi-ceps but effective, keep your elbows locked in & always do the full range of movement please.

TIPS Try to squeeze the muscle to get the mind to muscle function going this applies to all the exercises.

7 LATERAL ROTATION

FORM Ensure your arms are at 90 degrees out in front of you with your elbows locked into your side ,push the moderate sized weights away from each other squeezing the shoulder blades together return to start & repeat.

AB ROUTINE 3 POSITION ABS

1 CRUNCHES - Normal everyday crunches knees bent slide your hands to the top and repeat.
2 CRUNCHES LEGS RAISED -Straight away legs up and crossed hands on temple bring elbows & knees together .
3 AB LEG RAISES- legs straight in the air lift with no momentum your lower back 3 inches off the ground.

ABS Start with 15 reps on the first set 20 on the second,&25 on the 3rd set.

TIP Remember that abs are all one muscle you train one you train them all , but don’t over train them ,

CARDIO

END PLEASE WITH 1000M ROW AS FAST AS YOU CAN ON LEVEL 10 RECORD YOUR RESULTS .
STRETCH LEAVE ,

FREQUENCY

This circuit is designed to be done 3-4 times a week i.e. every other day using the day off as sport specific or alternative exercise, you may wish to drop a day and add something of your own i.e. cardio.

TIME

You may have time restriction so do half the circuit choose what you like mix and match that’s the beauty of this plan .

NUTRITION GUIDE

PHYLOSOPHY - remember food is fuel that will allow you to train hard , I generally use rules not facts because your life changes from day to day & there is no point in stressing over food as there is always a resolution ,

RULES
1 NO REFINED CARBS AFTER 2 ( WHITE BREAD , PASTA,WHITE RICE)
2 NO STARTCHY CARBS AFTER 5 BREAD PASTA POTATOE , WHITERICE & PASTA,SUGARY DRINKS)
3 2LTRS OF WATER A DAY
4 2 PIECES OF FRUIT A DAY
5 VEGTABLES EVERDAY
6 ALCOHOL ONLY ON FRIDAY & SATURDAY PLEASE.
7 EAT 3 MAIN MEAL + 2 SNACKS
8 HAVE A PRE & POST WORKOUT ENERGY SNACK
9 ALWAYS TRY TO EAT AT THE TABLE TO AID DIGESTION.
10 TAKE YOUR SUPPLEMENTS.

TYPICAL DAY

BREAKFAST porridge with ½ a pink grapefruit or 2 poached eggs of brown bread (no butter)
SNACK -Protein shake with some nuts or fruit/nuts & raisons
LUNCH- MEAT/FISH with salad & small amount brown rice /or baked potatoes
SNACK- Protein shake with nuts or yogurt/ rice cakes low fat cheese etc
DINNER MEAT/FISH with dark green leafy veg i.e. asparagus, spinach, Broccoli

PRE WORKOUT SNACKS ARE ½ A BANNANA & SUGARY DRINK & THE SAME STRAIGHT AFTER PLEASE.

THIS IS A TYPICAL PLAN so if you can mix & match and stick to it 90% you should feel more energy less fat more uncovered or extra muscle to .

SUPPLEMENTS
1CREATINE CELL VOLUMISER/STRENGTH POWDER FOR
2GLUTAMINE FOR IMUNITY/TO PREVENT YOU GOING CATABOLIC (EATING MUSCLE)
3GLUCOSAMINE FOR YOU JOINT HEALTH
4 PROTEIN SHAKES MUSCLE TISSUE DEVELOMENT.
5 SLEEP GET 8 HRS BECAUSE THIS IS WHEN THE BODY REPAIRS ITS SELF.

SUMMARY

So this is a six week plan mate so remember if you can stick to this 90% im sure you can get good result remember this should complement your existing routine or maybe your want this as your total routine for 4 weeks as I have said this is a great routine for tri-athletes ,boxers, anyone who enjoys extreme sports etc,

This is what im doing at the minute Joe, just into my last week of this programme and im due a new one. Its one i got from Dan at Nutrafit.Ive ripped down a lot and weigh in at 13 stone 11 at the minute so im doing well.

RefSec

Diet and Exercise are swear words to me, just ask anyone who has seen me ref!!

Krashslaughta75

Bugger I set this one up and not even posted my set list. To be continued.........