Message Board Basketball Forum - InsideHoops

Go Back   Message Board Basketball Forum - InsideHoops > InsideHoops Main Basketball Forums > Off the Court Lounge

Off the Court Lounge Basketball fans talk about everything EXCEPT basketball here

Reply
 
Thread Tools
Old 07-06-2016, 02:11 PM   #2326
TheNaturalWR
Local High School Star
 
Join Date: Feb 2011
Posts: 1,204
Default Re: Ish Official Fit-club

Quote:
Originally Posted by jamal99
Started lifting finally and getting up tomorrow is gonna be hard af...

I plan on working out 3x a week, can someone help me about workout plan? As in how to split exercises for those 3 days? I only have a general idea about that...

If you're dead set on working out 3x a week I highly suggest you do a full-body routine. However if you can possibly add a 4th day I would suggest you do an Upper/Lower split. That way you hit each muscle group at least 2x a week and given you progress in weights and you're nutrition is on point, you will see results. If you're a beginner and I'm assuming you are, an Upper/Lower routine would look like this.

Upper
Flat Bench Press 3-5 sets
Pullups or Pulldowns 3-5 sets
Dumbbell Shoulder Press 3 sets
A row variation 3-5 sets
Tricep exercise 3-5 sets
Bicep exercises 3-5 sets
Face Pulls

Lower
Back Squats 3-5 sets
Leg Press 3-5 sets
Lying Hamstring Curl 3-5 sets
Calf Raises 4-5 sets

So these workouts spread throughout the week would look like this

Monday- Upper, Tuesday- Lower, Wednesday- Off, Thursday- Upper, Friday- Lower
TheNaturalWR is offline   Reply With Quote
Old 07-07-2016, 12:53 AM   #2327
NBAplayoffs2001
One of the Goodfellas
 
NBAplayoffs2001's Avatar
 
Join Date: Mar 2014
Location: Am I here to amuse you?
Posts: 4,538
Default Re: Ish Official Fit-club

Did my first leg day yesterday with pure calisthenics. Felt way more sore today.
NBAplayoffs2001 is offline   Reply With Quote
Old 07-12-2016, 01:23 PM   #2328
NBAplayoffs2001
One of the Goodfellas
 
NBAplayoffs2001's Avatar
 
Join Date: Mar 2014
Location: Am I here to amuse you?
Posts: 4,538
Default Re: Ish Official Fit-club

Started the Texas method somewhat. Working out biceps/triceps 2 days a week. Abs 2 days a week. I have started working out shoulders, back, deltoids 4 times a week because I ignored these major muscle groups a lot. Work on legs twice a week.

First official leg day (I have been avoiding them and substituting it with just working out and a decent quad machine at my gym).

Assisted leg press - Did about 30 reps at 270 lbs. Could max a set out at probably 310-330.
Hamstring leg curl - I only did 70 lbs or so and had a lot of trouble. Switched to a calf raise machine and was doing comfortably 190 lbs.
Quads - 80 lbs on both but I go 50 reps on each. I'm sure I can do more.

Forgot to do back squats last night. I will do it next time.
I will probably do one day with weights for legs and one day for calisthenics.

Having problems with shoulders though. I can only do 50 lbs or so on the deltoid machines. I guess those need major work. I used to have shoulder problems but doing side planks strengthen them a lot so I don't get those achy feelings that I used to get.

I've seen solid improvements in my shoulders ever since I have started working on them more. Back feels stronger and I have noticeably seen an improvement in my explosiveness on the basketball court a few nights ago. I'm starting to see more muscle shaping at the upper lower body area.

Last edited by NBAplayoffs2001 : 07-12-2016 at 01:28 PM.
NBAplayoffs2001 is offline   Reply With Quote
Old 07-13-2016, 01:52 PM   #2329
Twiens
lakers/raptors
 
Twiens's Avatar
 
Join Date: Jun 2006
Posts: 2,648
Default Re: Ish Official Fit-club

Quote:
Originally Posted by KyrieTheFuture
Jesus Christ




Everyone has strengths. I need to bench like 3x week to really improve, but my deadlift numbers never seem to drop.
Twiens is offline   Reply With Quote
Old 07-24-2016, 11:01 AM   #2330
NBAplayoffs2001
One of the Goodfellas
 
NBAplayoffs2001's Avatar
 
Join Date: Mar 2014
Location: Am I here to amuse you?
Posts: 4,538
Default Re: Ish Official Fit-club

Successfully cut down from 168 to 158 on vacation with 2 days of light workouts (calisthenics, upper body, a lot of walking). Cut out bread, ate a lot of lettuce/fruit. I still enjoyed myself and went out/barely slept.

Abs are starting to show .
NBAplayoffs2001 is offline   Reply With Quote
Old 07-24-2016, 01:37 PM   #2331
PullupJay
Certified G
 
PullupJay's Avatar
 
Join Date: Oct 2010
Location: & a Bonafide Stud
Posts: 1,964
Default Re: Ish Official Fit-club

Quote:
Originally Posted by NBAplayoffs2001
Successfully cut down from 168 to 158 on vacation with 2 days of light workouts (calisthenics, upper body, a lot of walking). Cut out bread, ate a lot of lettuce/fruit. I still enjoyed myself and went out/barely slept.

Abs are starting to show .


keep it up,brotha man

No bread lifestyle can be a bitch, stay strong.
PullupJay is offline   Reply With Quote
Old 07-29-2016, 07:54 PM   #2332
Draz
The People's Choice
 
Draz's Avatar
 
Join Date: Jul 2010
Location: Strong Men Island
Posts: 19,613
Default Re: Ish Official Fit-club

Haven't worked out in a month. I slacked so hard I've been so busy. I'll be back on it next week.
Draz is online now   Reply With Quote
Old 07-29-2016, 08:02 PM   #2333
KiiiiNG
Banned
 
KiiiiNG's Avatar
 
Join Date: Jan 2015
Location: Yo head
Posts: 3,169
Default Re: Ish Official Fit-club

Quote:
Originally Posted by Draz
Haven't worked out in a month. I slacked so hard I've been so busy. I'll be back on it next week.


You have time to pokemon but no time to workout.... seems legit




I feel you though, I've eaten fast food everyday for the past 6 months and haven't touched a weight, but yet I still get more bitches than you (haaaaaaaaaaa)
KiiiiNG is offline   Reply With Quote
Old 08-11-2016, 01:23 AM   #2334
plowking
Verticle?
 
plowking's Avatar
 
Join Date: Jan 2007
Location: We goin' Sizzler
Posts: 28,111
Default Re: Ish Official Fit-club

Since I've been taking it a bit easier on the weights with my disc being messed up, anyone ever had the weird thing where your biceps look a little deflated? It may just be due to losing a little bit of size, but it almost looks as if there is a faint line going across the bicep.

Haven't lost any strength on pull ups or bench where the biceps are a big stabilizer, so could it just be due to a little size loss?
plowking is offline   Reply With Quote
This NBA Basketball News Website Sponsored by:
Reply


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -4. The time now is 08:04 PM.




NBA Basketball Forum Key Links:
InsideHoops Home
NBA Rumors
Basketball Blog
NBA Daily Recaps
NBA Videos
Fantasy Basketball
NBA Mock Draft
NBA Free Agents
All-Star Weekend
---
High School Basketball
Streetball
---
InsideHoops Twitter
Search Our Site















Powered by vBulletin Version 3.5.4
Copyright ©2000 - 2016, Jelsoft Enterprises Ltd. Terms of Use/Service | Privacy Policy