My workout

Rascus · 03-19-2008, 11:49 PM

This is the workout I wrote up for myself. It's based of what I have available to me at home.

These are my goals. I'm currently 6'1 about 220 and 225. I'm more stocky then anything and decent broad shoulders. I really don't want to lose any of my bulkness, I just want to get toned with what I have.

Since this acting thing may take off and alot of the roles I'm going to go for is military I want to keep some size to me.

Here is what I have written out.

All exercises are 3 sets of 8 to 10 reps.

Mon
Chest and Arms
Bench
Flys
Triceps
Curls
wrist curls
isolated curls

Wed
Shoulders and Back
Bent over rows
Pull overs
Lat raises
Shoulder shrugs
upright row

Fri
Legs
Leg exten
Leg curls
squats
lunges
toe raises
With my legs i'm not really looking for specific definition just some toning.

inbetween sets i'm going to be doing abs --i'll be doing this till failure.
crunches (w/25lb on chest)
leg lifts
oblique crunches
and not sure what it's called but just taking a bar on the shoulders and twisting.

I'm going to look for a stationary bike for cardio. I may try and run but I don't see that going so well, stationary bike i'd be all over it.

So any suggestions or recommendations would be helpful.

Now that I have a goal and a reason to I'm really going to stick to this. If all goes well and I get some more air time I'd like to ability to take my shirt off for the camera and not be embarrassed by it.

Also any supplements or items to take to help out with my progress.

Thanks guys!

jetblack · 03-20-2008, 12:08 AM

Just remember that your diet is a HUGE factor in burning fat. Keep fat to a minimum, and eat about 1 gram of protein for every pound you weigh. Make sure to drink plenty of water as well, or else that protein will be pretty hard on your kidneys. The biggest issue is to avoid simple carbs, i.e. refined sugars, bleached flours, etc. Eat 5-6 small meals throughout the day to keep your metabolism running.

If you want to burn fat and not just build endurance (which can decrease your mass), your cardio needs to be high-intensity for a short time. A good example is riding a stationary cycle for 20-25 minutes, increasing the intensity gradually and lowering it gradually in cycles throughout the time period, with a short cool-down.

There are tons of supplements out there, but I would advise sticking with high-quality protein and minor supplements. Stay away from soy protein except for the small amounts found in some foods. Whey protein is of course the best for muscle-building. You can get some good stuff for pretty cheap, just check your local supplement store (NOT GNC, their prices are ridiculous).

Check out Body-for-LIFE for great meal plans, shopping lists, and generally good information.

ZxHunteR · 03-20-2008, 01:23 AM

Triceps isnt an exercise

And fat isnt the enemy jet. Fat does not turn into fat. Excess calories turn into fat.

jetblack · 03-20-2008, 11:46 AM

Quote:

Originally Posted by ZxHunteR

Triceps isnt an exercise

And fat isnt the enemy jet. Fat does not turn into fat. Excess calories turn into fat.

Obviously. But fat has the highest density of calories per gram. I think carbs/protein are 4 per gram, and fat is 9. Fat does not have any benefits once you go past the bare minimum, while complex carbs and especially protein do. Fat should be kept to a minimum, do you not think so?

Simple carbs and refined sugars are the main enemy, in other words junk food and white flour/rice. They are the main problems in the American diet.

ZxHunteR · 03-20-2008, 02:49 PM

No I do not think he should eat as little fat as possible.

I think he should go into ketosis for 3 weeks.

Goin Ape Nutz · 03-20-2008, 05:06 PM

Is someone else typing posts on Zx's account? He is making semi intelligent posts and not flamming the heck out of someone? Have I died and arrived in some mind bending alternative universe?

Rascus, if you are serious about the career and really want to be ready for the parts you are going after, I first have to recommend you budget in a personal trainer. Just like most services, there are a wide variety of prices and what they bring you and there is competition. I know you are just starting off and looking for a bit of advice, but eventually I really think you should explore that.

Now that is out of the way. I'm going to make these suggestions purely out of opinion since I don't really know what look/style of action hero parts you are going for here... if you are looking to be Dolph Lundgren or something, body build away. There are a million and one (probably more) resources more knowledgeable on that subject than I. If I were you, and I'm not, I'm going for a Jason Statham/Van damme look for my parts... use my training in martial arts (or go get me some) and focus on having functional strength instead of big bulk. I'm with you on the bike... i know what running does for you, and i hate running. I'll swim in the pool if I can, but if not, i'm on a stationary bike doing an interval workout or a manual workout changing the elevation/resistance to get me through all my heart rate percentages over about a 45min - hour period.

Too much info out there, and this reply box is too small. Do some research, feel free to PM me if you'd like, and get started!

You can always alter and add and re-arrange the workout as needed.

bpmull · 03-20-2008, 08:04 PM

Quote:

Originally Posted by Rascus

All exercises are 3 sets of 8 to 10 reps.

Mon
Chest and Arms
Bench
Flys
Triceps
Curls
wrist curls
isolated curls

Wed
Shoulders and Back
Bent over rows
Pull overs
Lat raises
Shoulder shrugs
upright row

Fri
Legs
Leg exten
Leg curls
squats
lunges
toe raises
With my legs i'm not really looking for specific definition just some toning.

inbetween sets i'm going to be doing abs --i'll be doing this till failure.
crunches (w/25lb on chest)
leg lifts
oblique crunches
and not sure what it's called but just taking a bar on the shoulders and twisting.

I'm going to look for a stationary bike for cardio. I may try and run but I don't see that going so well, stationary bike i'd be all over it.

Personally, I would train chest and shoulder on the same day along with tri's. For example, bench hits shoulders as well as chest. By training shoulders a couple days after chest and tri's, you might be too fatigued to train shoulders to the best of your ability. I'm assuming you are just getting back into it so you will be sore as a mother for the first few weeks. You just might not have the motivation to train shoulders if they are still sore. I would do something like this:

M- Chest/shoulders/tri's
W- Back/bi's/forearms
F- Legs

When you squat, make sure that is the first thing you do on leg day. I also suggest going all the way down, ass to the ground (ATG). I found ATG squats give the best results but then again, some people can't do them for their own reasons.

I also suggest when doing crunches, forget about the 25lbs on your chest. I feel that holding a lighter weight behind your neck is far more beneficial. Try it and decide for yourself. I use to train until failure but after reading some studies regarding this subject, I learned it's not the best idea more building or even retaining muscle. But it will improve endurance.

When doing your bent over rows, try using an underhand grip. I feel it works alot better and it's also Dorian Yates' favorite technique. He is known for his back, BTW.

You should also prioritize your weakest area toward the beginning of the week when you might have more energy.

If you're looking to drop weight, I feel a stationary bike just won't do it. It won't burn as many calories as other alternatives will because you're not using your whole body. For example, 30 minutes on a bike will burn 200-250 calories for me. On the other hand, walking on the highest incline will burn 558 calories at 3.4mph. (I record all this stuff and I'm looking at it now, that's how I know, yes crazy.) An eliptical, set at a higher level (18), burns 507 calories. I don't know if you can afford a treadmill or eliptical but I'm just tossing some info out there.

Rascus · 03-20-2008, 08:25 PM

Goin, i'm not looking for the dolph lundgren look, more like the jason stathem one.

If all goes well i want to be able to get some actions roles. This role i'd be playing on LOST would be an action role.

I have been working on and off since Dec but I had been out of it for awhile. It has been hard to work out with a 5yr old bugging me every 10mins. She's gotten better with it and now I have some extra motivation to work out even harder.

ZxHunteR · 03-20-2008, 10:02 PM

So you are sure you want to do this split?

If I were in your position I would start out with a full body for a month then move on to an upper / lower split. There are too many isolations in there to be starting out with.

Rascus · 03-20-2008, 10:05 PM

what would you recommend then?

ZxHunteR · 03-20-2008, 11:56 PM

Upper

Incline Bench - Low incline if possible
Decline bench - Dips if possible
Military Press
Rows
Pull downs - chin ups if possible
You can add lateral raises, skull crushers, and hammer curls too I guess

Lower

Dead lift
squats
lunges
Leg curls
Calf raises

lower
off
upper
off
lower
off
off

5x5

Thats the idea but Im probably forgetting something important. Il fix it in the morning.

jetblack · 03-21-2008, 05:04 PM

Quote:

Originally Posted by bpmull

When you squat, make sure that is the first thing you do on leg day. I also suggest going all the way down, ass to the ground (ATG). I found ATG squats give the best results but then again, some people can't do them for their own reasons.

Absolutely not necessary at all. Going past parallel is HORRIBLE for your knees. Even if you can do it, it's a bad idea.

jetblack · 03-21-2008, 05:06 PM

Quote:

Originally Posted by ZxHunteR

No I do not think he should eat as little fat as possible.

I think he should go into ketosis for 3 weeks.

Like I said, simple sugars and simple carbs are the enemy. If you're talking about an Atkins-type diet though, I'll have to disagree.

ZxHunteR · 03-21-2008, 05:43 PM

Guy...just stop. Going past parallel is not bad for your knees and Im not talking about some stupid atkins diet.

Dont eat fat...dont go past parallel...atkins?...these are all blanket comments.

bpmull · 03-21-2008, 09:38 PM

Quote:

Originally Posted by jetblack

Absolutely not necessary at all. Going past parallel is HORRIBLE for your knees. Even if you can do it, it's a bad idea.

Do you have personal experience with this? I've never had a problem with my knees doing them. If you do, perhaps you should check your form. I have also made far more progress doing it this way than the other way. It was a suggestion, if he wants, he can try it out and figure it out for himself. That is why I mentioned some people don't do it for their own reasons (read: some people find it too difficult and don't want to put the effort in.) Hey, that's fine. Some people don't find the need for big strong legs. I don't have a problem with that at all. But if you would like to direct me to some scientific studies that suggest this, then I would be glad to read up on it.

ZX- Are you 636hunter on BB.com? I've been on there since about '03 and have maybe 15 posts but I read it every day. I noticed that name a lot in there lately.