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12.3.09 Barbell Back Squats 5x 45 kg , 2 x 50kg Sets: 7 Reps: 3 Rest: 70 seconds A1 Dips A2 Bent-Over Barbell or Dumbbell Rows 21 kg x2,28 kg x2 Sets: 4 Reps: 6 Rest: 60 seconds (between exercise pairings) Note: A1/A2 consists of a superset pairing B1 Skull Crushers 4 x 6/ 10kg B2 Standing Barbell ...

swanso5 wrote:if you can't do 3 x 3 of chin ups then do 10 sets of whatever you can (2, 1 etc) or many sets as you can do continue to do chin ups for

Yeh picked up a chin up bar to practice as home, there a prick.

Are they something you eventually pick up?

Waterbury Day 5.... 5.3.09 Chin Ups 3 x 3 Decline DB BP 1 x 10/20kg , 1 x 6/40kg , 1 x 6/45kg Glute Raises 1 x 6/32kg , 1 x 6/48kg , 1x 6/48kg ,1x 6/48kg Lunges 4 x 6/12 kg, 4 x6/16kg, 4 x6/16kg, 4 x6/16kg Day 3....6.3.09 DB Bench 10 x 3/ 19 kg Standing Mil Press 4 x 6 / 34 kg Calf Raise Upright Ro...

Sorry dude im a newb can you like post a average workout?

would that set up be for one workout?

Can someone give me a example of a fullbody work out?

Im just trying to get defined as i have the big back and arms but the shitty chest and abs are fairly shit. Date 27.2.09 Bi DB Curl 12 x 12 kg 10x 16 kg 8 x 20kg Incline DB Curls 25x10kg,30x10kg Close Grip Cable Curls 12x12kg,10x 14kg Ezy Bar Bell preacher Curl 12x 23kg,10x23kg,

Do you mean instead of focusing on all body parts to incorporate a Full Body work out everyday?

Swan this is how i want to structure working out weeks Monday Bi and Tri Tuesday Shoulders and Chest Wednesday Cardio or HIIT Thursday Legs Friday Back How does that sound? Might chuck a Ab sesh in the night or even another cardio in at night. May i also ask what volume means when someone is talking...

Date- 18.2.09 Legs Squats 12x 40 kg 12 x 40 kg Seated Calf Raises 12 x 14 kg 12x 19 kg 10 x 24 kg Hack Squats (Could really get going on them as it felt awkward) 10 x 20 kg 10 x 20 kg Leg Press 12 x 130 kg 12 x 170 kg 12 x 200 kg ( Speed up a little and lost a little form)

Just going day by day and after a week we can re acess.

17.2.09
Workout for 2/11 - Conditioning

Elliptical - HIIT 40 Mins

1.5 minute warm up at 60 RPM
1 minute high intensity interval at 80 RPM
1 minute rest interval at 63 RPM
(repeat combined intervals 6 times)

Workout - Shoulders, Chest Date 16.2.09 Shoulders, Chest Smith Incline Press 15 x (20 kg), 12 x (25kg) 10 x (25 kg) 8 x (40 kg) Incline DB Bench 12x (10 kg) 10x (12 kg) Decline DB Bench 15x (10kg) 12x (12kg) 10x (19 kg)

Going to try once again :) http://i353.photobucket.com/albums/r389/dave_ecw/randomfells024-1.jpg After bout 6 month, still need to tone and cut like a crazy man. Just gonna journal work outs from now on and if you have hints or tips feel free to add as im a newb. Date 12.2.09 Bi/Tri Ex Rep WT DB Cur...

Im a fish man i tell ya :) ok this is the new and improved deal Breaky 7.30:Fruit, High Fibre Cerial aka weetbix and eggs 10: Can of Tuna with veggies/ Apple or Orange 11.30: Post Work out Whey Protein/ Pitta roll with protein 2. Subway Roll 3.30 Can of Tuna/Chicken/Red Meat with a small Salad 5. Sm...

Ok im attempting to copy someone else 7.30 Wake up, Juice, Fruit, Cerial or eggs 10:00: Tuna Can with veggies 11.30 Post-Workout,Protein powder, Carbs,Protein of some sort 1. Work Out 2: Subway Roll 3.30 :00 Tuna Can 30g + Veggies 150cals 5. Veggies and Salad with goats cheese 7. Protein, Veggies,Sa...

Where/who/what should I do about diet?