Your personel routine!

88man · 08-14-2006, 06:17 AM

Well, I have been bodybuilding and powerlifting for 5 years now. I am very experienced in nutrition and weight training. I have come up with routines for alot of my friends to their specific needs and goals. I am willing to come up with some sort of routine (for you) for anyone who asks me.

Just tell me your:
(1) body type
(2) weight
(3) Your goal: muscle gain, strength, slimming down, ect...

10 · 08-14-2006, 09:58 AM

OK 88, I'll bite.

I'm 6'2'' and weigh 195 (give or take). I'm not huge by any means but I'm not skin and bones either.

My primary goal is to lean out (i.e. better muscle definition). My trouble spot is my job. I travel ALOT with my job and eat out way more that I would personally care to. In 2.5 months, this is going to come to a halt BUT, until I get to that point, I need something designed for the chronic business traveller. Most hotels I go to have some type of workout facility........some great and some suck! Bottom line is, I know there is something I can do in the mean time.

I'm also interested in knowing a little more about the travelling diet. I try and stick to healthy stuff at restaurants BUT, sometimes that can be hard. Any recommendations?

Thanks and I look forward to reading about your plan.

kdub · 08-14-2006, 10:39 PM

5ft 9
180lbs
To last a 35 min moto race without feeling that I am going to die oh and run a sub 31 min 10k road race (6.2 miles) and a sub 11 sec 100m. 11.2 pb.

88man · 08-15-2006, 04:50 AM

Ok, my fine specimens. Im going to work on a plan for you both, and try to have it ready by 2morrow.

10 · 08-16-2006, 01:19 AM

Quote:

Originally Posted by 88man

Ok, my fine specimens. Im going to work on a plan for you both, and try to have it ready by 2morrow.

Good, looking forward to it. Make me a routine that will get me ripped, incredibly buff and a 9" dick to boot!!!

JonPop · 08-16-2006, 01:30 AM

Quote:

Originally Posted by 10

Good, looking forward to it. Make me a routine that will get me ripped, incredibly buff and a 9" dick to boot!!!

Hey 10, I've told you how to get a 9" dick and you won't listen to me either.

10 · 08-16-2006, 02:25 AM

Quote:

Originally Posted by JonPop

Hey 10, I've told you how to get a 9" dick and you won't listen to me either.

YES I have JP, I've just gotten a tad lazy at the moment.

kdub · 08-16-2006, 02:44 PM

don't need an all round plan my friend. I have a nationl level athletic coach on tap as well as a few big buff dudes for lifting advice. But if you feel you must maybe it will improve my training in one area on another. I wouldn't mind a weight loss programme and diet I suppose for getting ripped down for a beach holiday and that sort of thing.

Kdub

88man · 08-17-2006, 07:23 PM

Sorry about the delay guys, my internet connection was terrible for the past couple of days. I will get the routines and such for you tonight.

kdub · 08-17-2006, 10:19 PM

Cheers dude!

10 · 08-18-2006, 01:01 AM

Quote:

Originally Posted by 88man

Sorry about the delay guys, my internet connection was terrible for the past couple of days. I will get the routines and such for you tonight.

Good, because I can feel my waist line expanding!!!!! LOL

kdub · 08-18-2006, 03:30 PM

I need a weight loss programme fast. Put 10 pounds on just looking at beer and burgers last night, then another 10 for eating and drinking the lot.

JonPop · 08-18-2006, 04:05 PM

Hey Kdub. You get any fatter and you will have to move up to the 500cc class. Hee.

kdub · 08-18-2006, 08:13 PM

Well actually I am going for a couple of 450's for next year. Going to try the big class at the british next year as I have bulked up a bit over this last year and feel as though I can handle the big bike for a whole race now.

88man · 08-20-2006, 10:47 PM

Ok guys, I have completed the routines and will post them tomorrow for you. The internet that is supposed to be going into my dorm room "wireless" is not being very cooperative with where i am! So I am so sorry,......again. But, hopefully you guys will be pleased.

10 · 08-22-2006, 01:27 AM

Quote:

Originally Posted by 88man

Ok guys, I have completed the routines and will post them tomorrow for you. The internet that is supposed to be going into my dorm room "wireless" is not being very cooperative with where i am! So I am so sorry,......again. But, hopefully you guys will be pleased.

Hey Flex, how can we NOT be pleased???? You're helping us out! Looking forward to your routines......

rocky6535 · 08-24-2006, 05:10 AM

I'm 6'3, 230 lbs. My ideal weight is probably somewhere between 220 and 225 lbs when I'm in good shape, but I haven't been in the gym for the past few months. Now that the academic year is starting back up, I want to get into a routine focused on dropping bodyfat without losing too much muscle mass. I'm really looking forward to your advice.

P.S.- My food/supplement budget is low because I'm a student.

10 · 08-27-2006, 07:43 PM

OK 88man, where the hell are these personal routines you promised us???????

SonicCelt · 08-28-2006, 07:09 PM

He hasn't been around since his last post so I think his new connection, "the wireless in his dorm room" ain't so good.

You got to simmer down 10.........Just put down the soda and cheese puffs, turn off the Oprah show, walk right past the fridge and get to the gym by yourself

You don't have to wait for 88.

Überschwanz · 08-28-2006, 08:00 PM

Quote:

Originally Posted by SonicCelt

He hasn't been around since his last post so I think his new connection, "the wireless in his dorm room" ain't so good.

You got to simmer down 10.........Just put down the soda and cheese puffs, turn off the Oprah show, walk right past the fridge and get to the gym by yourself

You don't have to wait for 88.

I've gotta say, some cheese puffs actually sound pretty good right now.

88man · 08-29-2006, 07:41 PM

Sonic, you are right on the money my friggen internet connection was SHIT!!!! I mean I had a great connection until a friggen week ago. I had to go outside to even get a connection........it sucked. So I actually got a new ISP and now im connected for good. I do have the routines and will post them today. Im sorry about the whole mess guys. I am typing them up if they are not already here. So be patient.

88man · 08-29-2006, 10:13 PM

10's Routine:

Lean out, better muscle definition

Ok you are going to want to shoot for 4x10 to 15 ratio for the definition. Start Every workout with 10-15 minutes of cardio and end with 30 minutes of cardio. You can also do abs on a 3 day on and 1 off ratio.

Diet: Since you travel alot, it might be wise to try and pack pre-cooked food if you can. This way you will not have to go out and eat. A Sweet Potato and a 8-10 ounce chicken breast will be great! If you are flying then you might be able to get away with a sandwich. If you must eat out somewhere always get a grilled chicken breast without the skin if it comes with skin and a small salad and whole wheat bread. Or a grilled chicken sandwich without anything but chicken and bread. You can put mustard on it though. I dont know too much about the traveling diet though. Every meal should consist of about 20 grams of complex carbs, and a good portion of protein. My favorite for cutting is Chicken and Sweet potato for every meal
** Take a multi-vitamine**
** Eat 6 to 7 small meals a day**
** Get about 195-200 grams of protein a day**
** The morning is the only time you can eat a larger than normal meal.**

1st workout: Chest/back

Benchpress - "warm-up" with light weight for 12 reps.
sets 2-3 use a weight that can be pressed for 12 to 15 reps.

Dumbbell Incline press - "warm up" (but, not needed)
4x10-12
Slowly increase the weight if needed. The object is to work the upper pecs as much as possible for maximal definition. Try to get the full 12 reps. Go wide enough on the negative to stretch the pectorals, but not so wide as to feel pain.

Incline Flys: 3x10

Cable Crossovers: 3x15

Workout 2- Biceps/forearms

Incline dumbbell Curls - 3x8-10

Arnold 21's - 3x21. The 21 reps will be divided into 7's. Let me explain... The 7 reps will start at the start position and stop at the midway point. The next 7 are starting at the middle and ending at the top. The last 7 are full Curls. Use a moderatly heavy weight and dont puss out!!

Hammer curls - 3x8

Behind the back barbell wrist curls - 3x15 Heavy weight.

preacher bench dumbbell wrist curls - 4x20 moderate

reverse grip barbell wrist curls - 3x20

Rest One Day ( not even Cardio )

3rd Workout: Legs/delts

Deep Squats- 3 sets: 12, 10, 7reps ( You can variate this with Lying Leg Presses)

Lunges- 3 sets: 12, 12, 10

Leg curls- 3 sets: 10, 10, 12

Leg Extensions- 4 sets: 12, 12, rep out (only one workout per month)

Calf machine - 4x20-25 Moderatly heavy

Military front presses - 3x8-10

Lateral Raises - 3x10

Dumbbell presses - 3x10 moderate weight.

"Reverse pec dec" or "Rear Dumbbell raises (seated and bent over)" 4x10. I prefer the reverse pec dec because it hits the rear delt head with the most effectiveness.

Front raises - 3x8-10

Make sure that you stretch your rotator cuff before you perform any delt exercise, and after your lateral raises.

Wide grip lat-pulls - warm-up then 3x10 increasing weight.

T-bar rows - 4x10 HEAVY

Close-grip lat-pulls - 3x10

Dumbbell pullovers - 3x12

Low one arm cable-pulls - 3x8

Workout 4 : Triceps

Straight bar cable-pushdowns - 3x12-15 warmup basically.

Close-grip bench press - 4x10 GO HEAVY and strict! Triceps style.

Parallel bar dips - 3x10-12

Lying Dumbbell Triceps Extensions - 3x12-15. You are going to want to go slow and aim for strict movements. Start with a low weight and as you get comfortable with the exercise increase the weight accordingly. (Lying flat on a bench with your head hanging off just a little bit or across the bench, take the dumbbell and lower it till your arms are 90 degrees and then extend till they are extended in such a fassion that they dont come over your eyes.

Single-Arm Reverse-Grip Pushdowns - 3x12-15. the object is to push as much blood into the triceps as possible, so make them feel tight and flex hard!!

Workout 5: Abs and cardio

Rest One day (not even cardio)

Then repeat the Routine for abour 6-8 weeks then change it up a little.

88man · 08-29-2006, 10:17 PM

I will post the other routines later.......I have a Shat load o homework!!! Enjoy 10, whoever has about the same goals as 10 might want to try this.

sikdogg · 08-29-2006, 11:07 PM

No offense, but i'm not a big fan of that routine...

You put together chest with back (the second largest muscle group in the body) but do biceps and triceps each on their own day?? Day 1 you have him doing 13 sets, day 2 with 29 sets, day 3 with 19 sets, and day 4 with 16 sets. I think you need to take delts away from day 2 to balance out each day's workout load better. JMO...

Another thing i noticed... on day 1 (Chest/Back day) you didn't give him any back exercizes.

88man · 08-30-2006, 12:25 AM

Well, none taken siK. I actually have a rest day in there so his delts will be ready by then. I underlined it for him just now. My sets are in place for what he wants, and he will get it. I put his back workout in there......I skipped it, my bad. So, it's there now.

10 · 08-30-2006, 12:59 AM

DAMN! Thanks 88. I appreciate it. It's not going to be easy to do this. I'll primarily have to begin this when I move back Orange County in Nov. As much as I travel, it's nearly impossible for me to find a sufficient enough gym to get all of this done with. When I'm home it's easy, but I'm never there. I'm going to print this out and save it as I want to commence this routine soon!!!

88man · 08-30-2006, 02:46 AM

Im glad you like it. It took me a good while to figure out.