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Rep your Weight-Lifting Routines(sets &reps) and Diet

D-MarcoD-Marco Posts: 4,308 ✭✭
edited September 2010 in The Weight Room
IM trying to start Lifting again. I already have the perfect cardio excercise(insanity will get ur fitness level up quick...like 2 weeks you'll feel different)

ButRep ur routines and whether ur trying to add muscle or get cut. Im trying to a lil of both. I need to get right around 185-195.

Diet- I usually stick to lean meats and oatmeal/protein shakes for breakfast. But need some variety. SO drop some knowledge on a routine I can use to get right quick

Replies

  • shadb33shadb33 Posts: 3,810 ✭✭✭
    edited September 2010
    what kinda shape u in now? then we can tell u whether u should cut or bulk first...
  • Chef_Taylor Chef_Taylor Young King.....pay me in gold Posts: 26,584 ✭✭✭✭✭
    edited September 2010
    As of now in a day ill do 10 sets of 10's lifting 225
    My weakness Beautiful Black Women>

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  • C.MelendezC.Melendez Posts: 1,250 ✭✭✭
    edited September 2010
    I want to add weight but Its not happening no time soon due to metabolism smh
    I worked out didn't play ball in 2 months along with beer drinking eating fatty foods protein shakes and went up to 174.....play basketball and last week (2days) and Im back down to my "natural 164 lbs smh.

    I do 3 sets of 5 with 235 then drop the weight down to 215 and do 3 sets of 5. after that I do curls powerclings dips shadow boxing with 25 pounds dumbells.

    Then I'lll go back in to the bench with 135 and burnout(do as many as I can)

    after that I'll go to the mexican rest next to the gym drink a 32 oz eat .....go back to the gym to simple machines weights and more dips and light shit

    I do this 3 days a week but off days I still do perfect pushups and military press with 95lbs just to keep in shape
  • J-GUTTAJ-GUTTA Posts: 9,107 ✭✭✭✭✭
    edited September 2010
    Always start out with pull ups and push ups I don't know why but I do. But than I always go straight to free weights 1 body part a day when I have time it will be 2 (bi-ceps/tri-ceps, shoulders/chest etc etc). I usually do 3 to 4 sets of 15 to 20. Somedays I'll do drop sets if I want to go tough on myself. I'll incorporate free motion machines too, after weights I always do sit ups and and I finish with 15 minutes of high intensity cardio. Sometimes I'll go to the sauna to get the access water weight off too.

    Diet I always drink a low card protein shake no more than 45 minutes after working out and meal wise a lot of lean meats all cooked on a GFG. A lot of whole grain , I drink a lot of crystal light and I have 1 cheat meal a month.
    ice-cream.gif
  • PLASTIC RULESPLASTIC RULES Posts: 1,535 ✭✭
    edited September 2010
    Bout to start goin' hard again this week, might as well build this week's routine right now (I generally change them erry week).

    M-WO1
    T-Run
    W-WO1
    T-Run
    F-WO1
    S-Sprints
    S-Rest

    WO1:
    Circuit 1(x3)- Pullups (10), incline bench (10), decline bench (10).
    Circuit 2(x3)- Squat w/ overhead press on bosu (10), squat jumps (10-20), plyometric jump ups (~3-4ft, 10).
    Circuit 3(x3)- Plyometric pushups (10) + freestyle ab routine.

    Nutrition will be anything that's fairly healthy that I can get my hands on. Might start taking protein powder again too. May look into creatine or nitric oxide, but I don't really fucc with supps like that.
  • D-MarcoD-Marco Posts: 4,308 ✭✭
    edited September 2010
    J-GUTTA wrote: »
    Always start out with pull ups and push ups I don't know why but I do. But than I always go straight to free weights 1 body part a day when I have time it will be 2 (bi-ceps/tri-ceps, shoulders/chest etc etc). I usually do 3 to 4 sets of 15 to 20. Somedays I'll do drop sets if I want to go tough on myself. I'll incorporate free motion machines too, after weights I always do sit ups and and I finish with 15 minutes of high intensity cardio. Sometimes I'll go to the sauna to get the access water weight off too.

    Diet I always drink a low card protein shake no more than 45 minutes after working out and meal wise a lot of lean meats all cooked on a GFG. A lot of whole grain , I drink a lot of crystal light and I have 1 cheat meal a month.

    Yeah thats what i mean.. I havent lifted in a awhile so Im basically starting over. Should I start with 2 muscles groups a day or do a full body w/out 3 days a week to build up to that. I also just got P90X so I might start there but I heard its mainly for cutting weight.

    @Shad- IM like 6 ft 1 and my normal weight is around 190-200 but I balloned up to 215 drinking an eating out. But when I cook at home I normally eat lean meals, oatmeal/english muffin for breakfast chicken or lean steak @ night. (I do need some good ideas for lunch, cuz I mostly skip it and its fuckin up my metabolism)

    Appreciate the responses though.
  • J-GUTTAJ-GUTTA Posts: 9,107 ✭✭✭✭✭
    edited September 2010
    No matter what start off light or you''ll be laid up madd hurt if you haven't lifted in a while.
    ice-cream.gif
  • kAjUnkAjUn Posts: 2,439 ✭✭✭✭✭
    edited September 2010
    C.Melendez wrote: »
    I want to add weight but Its not happening no time soon due to metabolism smh
    I worked out didn't play ball in 2 months along with beer drinking eating fatty foods protein shakes and went up to 174.....play basketball and last week (2days) and Im back down to my "natural 164 lbs smh.

    I do 3 sets of 5 with 235 then drop the weight down to 215 and do 3 sets of 5. after that I do curls powerclings dips shadow boxing with 25 pounds dumbells.

    Then I'lll go back in to the bench with 135 and burnout(do as many as I can)

    after that I'll go to the mexican rest next to the gym drink a 32 oz eat .....go back to the gym to simple machines weights and more dips and light shit

    I do this 3 days a week but off days I still do perfect pushups and military press with 95lbs just to keep in shape

    ha your a hardgainer like me

    what you can do is get you a weight gainer for the extra calories to help keep on the weight

    or you can try sthis method i got from one of my homies personal trainers and trying eating less meals in bigger portions to slow down ya metabolism

    whichever you prefer
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