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 Post subject: Weight Training, Bodybuilding, and Weightlifting
PostPosted: Sun Aug 14, 2011 8:59 pm 
Knight
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Bodybuilding, Olympic weightlifting, powerlifting, are just some of the sports that encompass and revolve around weight training. Weight training is a form of exercise used to develop musculoskeletal strength and growth. Almost all athletes use this form of exercise to train for their respective sports. Besides, we have a forum for Wrestling, and even MMA, but not bodybuilding?!

Post your split (routine), diet, and athletic regimen here!

I'll begin:
Age: 17
Height: 5'8
Weight: 144ish

Routine:
Monday: Legs
    4x10 Barbell Squats
    4x10 Leg Press
    4x10 Leg Extension
    4x10 Leg Curls
    4x10 Single-leg Curls
    4x20 Donkey Calf-raises
    4x20 Seated Calf-raises

Tuesday: Back
    (3x Till failure) Pull-ups
    4x8 Lat Pull-downs
    4x8 Seated Cable Rows
    4x10 Dead-lifts
    4x8 Close-grip Pull-downs
    4x8 Straight-arm Push-downs

Wednesday: Chest
    (3x Till failure) Push-ups
    4x8 Flat Bench Press
    4x8 Flat Dumbbell Press
    4x8 Incline Dumbbell Press
    4x8 Flat Bench Flys

Thursday: Shoulders
    4x8 Dumbbell Military Press
    4x8 Front Raises
    4x8 Lateral Raises
    4x10 Barbell Shrugs
    4x8 Upright Rows
    4x8 Reverse Machine Flys

Friday: Arms
    4x8 Triceps Rope Push-downs
    4x8 Barbell Bicep Curl
    4x8 Seated Triceps Press
    4x8 Close-grip EZ-Bar Curls
    4x8 Tricep Kickbacks
    4x8 Dumbell Curls
    (Till failure) Hammer Curls
    4x10 Wrist Curls
    4x10 Reverse Wrist Curls
    (Till failure) Forearm Twists

Cardio:
    3-4 Sessions a week of 4~5 miles in under 30 mins

Abs:
    3 times week
    Hanging Leg Raises
    Crunches
    Leg Raises
    Oblique Sit-ups

I wish we had a sub-forum. This would be so much easier. Lol.

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 Post subject:
PostPosted: Sun Aug 14, 2011 9:31 pm 
Knight
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My Routine

Routine:
Monday: Chest and Triceps

5 Sets of wide grip bench press and pyramid with weight
5 Sets of normal grip bench press and pyramid with weight
3 Sets of barbell flys with increasing weight
3 Sets of incline bench press normal grip with increasing weight
3 Sets of tricep extensions with increasing weight

30 min run & p90x abs

Tuesday: Cardio

30-45 min run or p90x cardio routine

Wednesday: Legs and Shoulder

3 Sets military press with increasing weight
5 Sets of squats and with pyramid with weight
3 Sets of dumbbell front and side raises with increasing weight
3 Sets of calf raises with increasing weight
3 Sets of shrugs with increasing weight
3 Sets of machine hamstring curls with increasing weight

p90x abs

Thursday: Cardio

Do the opposite to what i did on Tuesday

Friday: Back and Biceps

3 Sets of dumbbell curls with increasing weight
3 Sets of reverse flys with increasing weigh
3 Set on curling bar with increasing weight
5 Sets of wide arm lat pulldown and pyramid with weight
3 Sets of hammer curls with increasing weight
3 Sets of deadlift with increasing weight

30 min run & p90x abs

Saturday

go for and early morning run time and distance varys

This is a guideline but it does vary a lot as i like to mix it up a lot :D

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 Post subject:
PostPosted: Mon Aug 15, 2011 10:43 pm 
Count
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Location: Pittsburgh, Pennsylvania

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I've always wanted to lift, my cousin is actually on the verge of entering competitions. always tries to get me to join gym with him. I work in the construction field and do a lot of lifting there, so I'm usually too beat to do anything after work. Always moving lumber, moving steel brick beams, lvls (laminated veneer lumber, the ones that go into the second floor decks are generally 18" x 30 ft. weight varies from 200 to 300 lbs) I'm just 5'8, 146 lbs, but if I can get it onto my shoulder, i can carry it. I have pretty good strength but not much definition.

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 Post subject:
PostPosted: Tue Aug 16, 2011 3:53 am 
Knight
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Hey Impulse, we're quite similar in those dimensions (I'm 5'8 and 145) :D. Though I assume you're probably much older than me.

Well do you want to build more definition? Strength building and creating definition is two different things. You don't have lift a whole lot of weight for definition. For muscle definition, you usually do low weight with high repetition (10-12 repetitions as opposed to 6-8 one would use for strength/ hypertrophy) and with that a whole lot of cardio.

As for being tired after work, it's a matter of priority. If you're happy with your current shape and fitness, by all means, I think your work probably puts you through enough. If you're looking for more, maybe you want to throw in some work-out sessions early in the morning before you go to work?

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PostPosted: Tue Aug 16, 2011 5:12 am 
Count
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with whats goin on with me suddenly health wise, i'm not too sure about lifting. I may not even be able to continue my job.. Been talking about sending me home on oxygen once I'm discharged. Kinda scary.

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PostPosted: Wed Aug 17, 2011 6:54 pm 
Knight
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Why, what's wrong? :neutral:

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PostPosted: Wed Aug 17, 2011 7:50 pm 
Count
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im doing better now, they had me on an intense steroid regimen while i was in hospital and increased my oxygen levels, finally got back up to 95-97% oxygen intake but i was in the 80s and even hit the 70s which was why they were talking about sending me home on an oxygen tank initially. Just gotta stay off the cigs. I do think I'll start exercising after I'm through this though. From what I've been reading, exercise can help build up lung strength, you've just gotta take it slow. Probably just start with push ups, side planks and what not.. I do have a weight bench, but its parts are still spread out from moving a couple months back and the bench itself has served as a shelf/rack..

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PostPosted: Wed Aug 17, 2011 8:11 pm 
Knight
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Hell yeah man, that's the spirit! Screw the weights for the meanwhile then. Create a cardio regimen until you believe you'll be comfortable with weights. Go running, keep a watch/timer/etc. The goal is force yourself more and more over time. Say you run 15 minutes one day and that's it. Repeat it for a week. The next week, go for 20. It's the same principle as weight training.

Lots and lots of running to begin with. Or swimming, if you're into that.

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