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Old 08-18-2010, 03:56 PM #1
T-Vizz the 2nd
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My workout plan

Alright so here is what I have been doing for the last few months.

Diet

Drastic diet shift, only whole grain things(as for my grain intake). Low calorie 1,500-1,600 per day, avoiding processed foods, trying to have some fat/carb/protein in every meal. Vegetarian (nothing changed there) (yeah I eggs and milk are alright)

Workout

Cardio every day(half hour+ on non weight days&20-30 including cool down on weight days, weights 4 days a week. Mon, Tues/Thurs, Fri.

I always do cardio first

Workout groups are

Chest/Tries
-Chest Flys
-Push Ups
-Rope pull down
-Straight Bar pull down

Flat Barbell Bench press

Back/Biceps
-Pull ups
-Seated Lat pull down
-Seated Lat Rows
Machine Curls
Standing Baqrbell Curls
Standing Cable curls

Shoulders/Legs
-Shoulder upright rows
-Seated Shoulder Press
-Standing Dumbel Front raises
-Leg Extensions
-Leg Curls

Abs
Every day when not sore, machine ab curls

Everything is 3 sets of 8,6,4 with the exception of legs (10,8,6,4) and Tries (12,10,8,6,4) For the ropes and 10,8,6,4 for the bar.

Supps
Whey protein (after workout, occasionally with breakfast)
Fish Oil
B12
Multi

Results so far
Lost ~35Lbs, down to 184
Height is 5'9''
Strength increased from woman category to girly man (Yeah I just made that up)

Massive cardio increases. 12 minute mile down to 7:50


ANYHOW, Guess Ill just leave this here, if anyone wants to comment on it or give advice that's cool.
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Last edited by T-Vizz the 2nd : 08-20-2010 at 08:01 PM.
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Old 08-18-2010, 04:23 PM #2
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Height/weight and explanation as to why not squats and deads are needed
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Old 08-18-2010, 04:38 PM #3
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I've got an idea, don't make a training plan by just writing out **** that sounds fun.
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Old 08-18-2010, 05:06 PM #4
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you need deads for back day and squats for legs.

and good luck having the energy for cardio Before lifting every workout
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Old 08-18-2010, 05:18 PM #5
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Quote:
Originally Posted by LGB View Post
I've got an idea, don't make a training plan by just writing out **** that sounds fun.
So i been planning my workouts wrong all along?
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Old 08-18-2010, 05:41 PM #6
T-Vizz the 2nd
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Ill add squats and dead lifts when I have on one instruction with someone who knows what they are doing so I don't hurt myself.
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Republicans: War on drugs, Forcing religion down our throats.
Democrats: War on guns, Forcing Obamacare down our throats.

"A prince, whose character is thus marked by every act which may define a tyrant, is unfit to be the ruler of a free people."
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Old 08-18-2010, 05:49 PM #7
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It's really not that difficult. Deads are much easier because there is really no risk whatsoever...if it's too heavy..just drop it. Squats are the same thing, if it's too heavy..drop it and move out of the way. Start light with both until you feel that you're acclimated to them. Deads are such a full body workout that everyone should do them.
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But if we get on the treadmill together, there's two things: You're getting off first, or I'm going to die. It's really that simple, right?
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Old 08-18-2010, 06:06 PM #8
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Quote:
Originally Posted by Smart Parts Player12 View Post
It's really not that difficult. Deads are much easier because there is really no risk whatsoever...if it's too heavy..just drop it. Squats are the same thing, if it's too heavy..drop it and move out of the way. Start light with both until you feel that you're acclimated to them. Deads are such a full body workout that everyone should do them.
wat
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Old 08-18-2010, 06:25 PM #9
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Not sure what your "wat" is about. Deadlifts aren't a "dangerous" exercise. OP said he didn't want to hurt himself.
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But if we get on the treadmill together, there's two things: You're getting off first, or I'm going to die. It's really that simple, right?
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Old 08-18-2010, 09:21 PM #10
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That's how I feel. Don't do weight you know you can't do safely. There are mirrors in gyms for a reason, check your form. If it's in question, don't do it at that weight.
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Old 08-19-2010, 12:11 AM #11
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Quote:
Originally Posted by Smart Parts Player12 View Post
Not sure what your "wat" is about. Deadlifts aren't a "dangerous" exercise. OP said he didn't want to hurt himself.
if you don't know how to do it you will hurt yourself.
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the creatine has entered my veins. i can feel it raging inside of me. i look down and realize my 11 inch biceps have swollen at least half an inch. i become scared of my own strength. mother knocks on the door to tell me good night, but i tell her not to open the door...i dont want her to see me like this. moments later i catch myself looking at myself in the mirror...i can barely recognize myself.

then i remember the internet is down...and im forced to jack off to thoughts of a girl in my class into a sock. i watch the george lopez show then go to sleep"
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Old 08-19-2010, 03:02 AM #12
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It's not like it is is rocket science, you don't need to hire someone to show you.

Also, why would you not eat meat?! That is just silly.
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Old 08-19-2010, 07:20 AM #13
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needs more abs. you should be doing them everyday. dont be a ****ing *****
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Old 08-19-2010, 07:36 AM #14
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Quote:
Originally Posted by Smart Parts Player12 View Post
Not sure what your "wat" is about. Deadlifts aren't a "dangerous" exercise. OP said he didn't want to hurt himself.
it's not all that hard to **** your back up
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Old 08-19-2010, 09:53 AM #15
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i suggest doing reverse crunches 3 times a week for two week before deadlift or squatting. a lot of people have weak lower backs and get backpain from deads and squats. i had back pain from both, so i stopped, did 3x10 reverse crunches 3 times a week for 2 weeks and then went back to deads and squats with no back pain at all.
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Old 08-19-2010, 11:46 AM #16
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or just squat and dl until your body gets used to it...
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Old 08-19-2010, 12:08 PM #17
Pump Revolution
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You should have kept benching till your shoulder got used to it
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Old 08-19-2010, 12:22 PM #18
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Quote:
Originally Posted by p8ntballoc11 View Post
if you don't know how to do it you will hurt yourself.
I don't really find it that hard to learn how to do an exercise. You don't need a personal trainer to tell you what to do. Just watch a video on youtube, start light for the first few times, then you're good.
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But if we get on the treadmill together, there's two things: You're getting off first, or I'm going to die. It's really that simple, right?
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Old 08-19-2010, 12:35 PM #19
peltco123 (Banned)
 
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Quote:
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You should have kept benching till your shoulder got used to it
Dear Beta,

DOMS in your back is much different than dislocating your AC joint.

Sincerely, PeopleWhoLiftMoreThanYou
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Old 08-19-2010, 12:43 PM #20
Pump Revolution
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Back is not the same as the shoulder, you cereal?
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Old 08-19-2010, 12:54 PM #21
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Quote:
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Back is not the same as the shoulder, you cereal?
Delayed onset muscle soreness=/=Injuring yourself.

Laurette should not be giving ***** advice as to how to avoid DOMS. DOMS should be embraced cause it feelsgood.jpg (unless you are woman than it feels bad).

Also, if you are getting at about how you complain about your back like a woman all the time just know my injury is real and was diagnosed by a doctor. My injury was not made up by my ***** *** sub-conscience as a reason for not working my lower body.

Last edited by peltco123 : 08-19-2010 at 01:24 PM.
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