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Old 04-05-2005, 10:23 AM   #1
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Routine help please (long post)

Can you please help me enhance my routine. I do abs every other day (after weights), and cardio for about 30min.- 1 hour every day (after weights and in the morning before I eat or drink anything).

Monday
Chest/triceps

bench press 3x 8-12
dumbell press 4x 8-12
pec deck (I think that's what it's called) 3x 8-12
incline dumbell 3x 8-12
dips 5x 4-10
rope pull downs 4x 8-12
pull downs 3x 8-12
skull crushers 3x 8-12 into close arm bench 8-12

Tuesday
Back/Biceps

Iso Row machine 3x 8-12
lat pull downs 3x 10-12
cable rows 3x 10-12
another row thing but handles are high and weight starts behind you 3x 8-12
barbell curls 3x 10-12
preacher curls (cambered bar) 3x 10-12
inclined bench curls 3 x 10-12
hammer curls 3x 10-12
the cable curl thing where you have 2 at a time and bring your hands toward your head while your upper arms are parallel to the ground 4x 10-12

Wednesday

 
Old 04-05-2005, 10:34 AM   #2
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Re: Routine help please (long post)

sorry didn't get to finnish the post I accidently hit enter while I was retyping the title.

Wednesday
Legs

Squats 3x 8-12
deadlift 2x 10
clean 3x 5-10
trap bar lift 3x 1-5
leg extensions 4x 10-12
calf presses 4x 25
2 hamstring exercises where you squeeze your feet toward your butt (one standing one laying down 3x 8-12 each)


Thursday
Shoulders

Military press 3x 8-12
shrugs 3x 10
dumbell raises side and front 3x 10-12 each
barbell raise 3x 10-12
Press machine 3x 8-12
dumbell rotations 3x 15

And that's about it. Sorry these posts were so long, but I just want to make sure I'm doing ok and see if there is anything I could do better or change days on things etc. Also is it ok that I do 20 min of cardio first thing in the morning before eating or drinking? I heard that is a good way to burn fat, but I don't want to burn up muscle. Thanks everyone for your patience and help.

regards

 
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Old 04-06-2005, 09:41 AM   #3
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Re: Routine help please (long post)

Can anyone help me here? Thanks for any help.

 
Old 04-06-2005, 11:00 AM   #4
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Re: Routine help please (long post)

First, what are your goals? Second, do you do weights and cardio in the morning on an empty stomach?
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Old 04-06-2005, 11:43 AM   #5
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Re: Routine help please (long post)

Right now I'm at around 10% body fat and I'd like to get to about 5%. I'm 6ft tall, I weigh 205 right now and I'd like to weight around 230 or so. I do cardio in the morning on an empty stomach (no water and no food) for 20 minutes on an eliptical. I do weights in the afternoon. Just ask if you have any more questions. Thanks

 
Old 04-06-2005, 11:52 AM   #6
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Re: Routine help please (long post)

You need to decide whether you want to gain mass or lose fat. If you're at 10%, you'll have very little luck trying to accomplish both at the same time.
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Keep your body lean, your blood clean and your mind sharp. -Rollins

Last edited by Naxis; 04-06-2005 at 11:52 AM.

 
Old 04-06-2005, 05:05 PM   #7
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Re: Routine help please (long post)

Ok, I chose to cut to 5% first, then gain weight. So how can I change my routine to accomplish this goal?

thanks very much

 
Old 04-06-2005, 08:25 PM   #8
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Re: Routine help please (long post)

I hope Chappy chimes in here, as he's the master of competition leanness preparation. Generally your diet is what you need to change when cutting. Post your current diet as precisely as you can and we'll see what needs to be changed.
Are you trying to lean out for an event? Or do you plan to try to maintain that level of bodyfat? 10% is very lean already.
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Keep your body lean, your blood clean and your mind sharp. -Rollins

 
Old 04-07-2005, 06:08 AM   #9
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Re: Routine help please (long post)

Well I'm 18 years old right now, and I'm about to go into Navy ROTC at Purdue. After College I want to be a fighter pilot, but if that doesn't work out I'm thinking very seriously of Navy SEALs. So for that I want to be in top physical condition. This may sound weird, but I believe if I have a muscular body (a six pack and all that jazz) I will recieve more respect, and an officer candidate for SEALs needs the respect of his comrads. I respect people with great bodies because I know what they go through to get them. So I hope to get that kind of respect from others.

My diet is this:
6:45AM protein shake and cereal
9AM Orange or Apple
11:30 AM Salad with chicken, turkey, or ham very little dressing on the side, skim milk and maybe an apple or orange
2pm Protein shake
6pm whatever the family is having

 
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