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Old 07-06-2016, 03:11 PM   #2326
TheNaturalWR
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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
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Old 07-07-2016, 01:53 AM   #2327
NBAplayoffs2001
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Default Re: Ish Official Fit-club

Did my first leg day yesterday with pure calisthenics. Felt way more sore today.
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Old 07-12-2016, 02:23 PM   #2328
NBAplayoffs2001
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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 02:28 PM.
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Old 07-13-2016, 02:52 PM   #2329
Twiens
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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.
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Old 07-24-2016, 12:01 PM   #2330
NBAplayoffs2001
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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 .
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Old 07-24-2016, 02:37 PM   #2331
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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.
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Old 07-29-2016, 08:54 PM   #2332
Draz
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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.
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Old 07-29-2016, 09:02 PM   #2333
KiiiiNG
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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)
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Old 08-11-2016, 02:23 AM   #2334
plowking
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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?
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Old 10-31-2016, 09:49 PM   #2335
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Default Re: Ish Official Fit-club

I literally look anorexic again since I stopped months ago. Crazy how the human body can go through so many changes
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Old 11-01-2016, 11:15 PM   #2336
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Default Re: Ish Official Fit-club

I saw a weight today and thought about picking it up then didnt
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Old 11-05-2016, 01:20 PM   #2337
NBAplayoffs2001
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Default Re: Ish Official Fit-club

Got to busy with grad school. Lost a lot of my strength gains but finally got under 155 lbs for the first time since high school . Hovering around 150-152 and look a lot more cut. Been eating far less junk too despite eating a lot of halloween leftover candy this week. Will start lifting again at the end of December and do more cardio/leg day. Some of my classmates have schedules they've been giving out to those who are interested. Some of them are in really incredible shape. I know one who does a ton of cardio along with lifting. He's "jacked" but in an aesthetic way. It isn't really obvious unless he wears muscle shirt or takes off his shirt in the locker room. Our school's gym isn't half bad too and there are some legitimately good gyms nearby.

A lot of people talked about deadlifting too. So I was kind of scared to do this back during my time off between undergrad/grad school because someone told me it sometimes causes really bad leg/back pain in some individuals but I recently was told by some weightlifter in my class that it's really essential if you really want to see gains on explosiveness.

Last edited by NBAplayoffs2001 : 11-05-2016 at 01:23 PM.
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Old 11-13-2016, 05:35 AM   #2338
LongLiveTheKing
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by PullupJay


keep it up,brotha man

No bread lifestyle can be a bitch, stay strong.
How much effect can not eating bread have on your body?
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Old 11-13-2016, 05:04 PM   #2339
PullupJay
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by LongLiveTheKing
How much effect can not eating bread have on your body?
Self Explanatory
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Old 11-13-2016, 05:12 PM   #2340
JEFFERSON MONEY
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Default Re: Ish Official Fit-club

Quote:
Originally Posted by PullupJay
Self Explanatory

Have eaten <50 g protein and a diet composed of mostly rice and bread for the past few months.

Just ate 6 slices this morning.

BF lower than %9, digestion game on point, mental clarity.
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