Graduation/Prom(by the beach) Preperation

x_rated_mo · Post by **x_rated_mo** » Sun May 13, 2007 6:36 am

Picked out the suit, looks great, but i want to work a little bit extra on these for this month..
More traps, more shoulders, less waist.

So what are some pointers you guys could give me on improving look?

I'm doing a x3 fullbody program (swanso's) except i've mixed it with a V-shape workout from menshealth magazine, which includes lats and shoulders.. this is good enuff?

To decrease gut/obliques faster, should i still do the usual heavy abs workout 2-3 times a week? or should i do light weights everyday?

swanso5 · Post by **swanso5** » Sun May 13, 2007 10:05 pm

do stomach vaccums 5 times a day

each time hold as hard as you can x 10secs than relax x 10secs x 5 cycles

everyday

give me a look at the v shape workout

x_rated_mo · Post by **x_rated_mo** » Wed May 16, 2007 11:37 am

Well, you got Side to side pullups, single arm rows, for shoulders push press, corkscrew to cuban press
then you got seated rows wide grip to chin, single arm pull-downs, for shoulders side bridge reaches, cant remember the last one.. i'll let u know when i get hands on the magazine ( friend's borrowin it)

i've got a question.. what would happen if i work this program heavy weights, have high protien each day (1.5-1.8g/kg) including whey (and 2-3 sessions HIIT on non-training days), BUT consume lower calories then BMR.
would i just maintain muscle, or gain due to the high protien and heavy weights? and would i lose body fat (due to the HIIT and low calories)?
or would i lose fat AND build muscle..which is why i've came up with this idea

swanso5 · Post by **swanso5** » Wed May 16, 2007 7:36 pm

program looks sound although you'll need to back off other area's a little to recover from that workout

you won't build anything if cal's are lower than BMR, if anything you'll lose muscle and gain fat from the body going into survival mode if you're not careful

you'll have to decide - build v shape or keep focusing on tummy...can't do both although i have but it's a long term thing

x_rated_mo · Post by **x_rated_mo** » Sat May 19, 2007 6:25 am

in that case, i'll go with the tummy--i'm so close to perfecting that washboard look, dont wanna put that on hold just yet..

so if i consume lower calories then bmr (but properly fuel for training) would u advise me to keep lifting heavy or stick to 3 of 10?

and there is this cream, that u rub on ur twice a day (after ur shower wen ur is slightly heated) i asked the guy and he told me theres no repurcussions--do u advise me to use it? it seems like a great product, but i wont jump to conclusions..
i'm getting results from workouts, but we're talkin speedin them up

swanso5 · Post by **swanso5** » Sun May 20, 2007 9:47 pm

i've got no idea how the cream would work...keep lifting 3 x 10...here's what will make it work though...divide yuor program up into mini circuits so if your doing 8 exercises, split them up into 2 groups of 4...now what you'll do is gfoing from heaviest to lightest, do each of the 4 exercises all in a row with your regular 10 rep wt...actually make it a little lighter about 12 - 14 rep wt...5secs rest maximum between sets...after each mini circuit is completed, rest 90secs EXACTLY!!! the next time you do that session, decrease the rest by 10secs EXACTLY!!! and so on...you need to get 10 reps for all sets for all circuits so get the wt right before decreasing the rest...this way you do the same amount of work (sets and reps with the same wt) on workout 1 using 90secs rest than you do on workout 4 with 1min rest but your training density has increased which the best way to lose fat

x_rated_mo · Post by **x_rated_mo** » Mon May 21, 2007 9:08 am

What do you mean by heaviest to lightest?
Do you mean "do all in a row with regular 10 rep wt" to use the same weight for all the reps of that exercise with the weight i did the first rep with?

So an example:
Squats (3 x 10)
Clean and jerk (3 x 10)
Bench press (3 x 10)
bent rows (3 x 10)

rest 90 secs

Deadlift (3 x 10)
Incline bench (3 x 10)
bicep curls (3 x 10)
pull-ups (3 x 10)

rest 90 secs

then the second time do the same, but with 80 secs rest, and 3rd time same but with 70 secs rest?

swanso5 · Post by **swanso5** » Mon May 21, 2007 4:00 pm

Squats x 10, no rest
Clean and jerk x 10, no rest
Bench press x 10, no rest
bent rows x 10, rest 90secs

do 3 cycles

rest 3 - 5mins until breath comes back and do second circuit...even better do 1 circuit after breakfast and the second before dinner seperated by at least 6 hours

session 1 - rest 90secs between circuits
session 2 - rest 80secs
3 - 70secs etc
all sessions with the same wt

for second circuit do deads, incline, pull ups and burpees with db's

tommy · Post by **tommy** » Mon May 21, 2007 5:32 pm

whats a stomach vacumn?

swanso5 · Post by **swanso5** » Mon May 21, 2007 6:01 pm

search google

x_rated_mo · Post by **x_rated_mo** » Tue May 22, 2007 11:29 am

sounds great, i misunderstood the routine completely lol
yesterday i did
pushups x10
pullups x10
handstand pressesx10
rest 1 minute
do them three times ..
then i did bicep curls x10
clean and jerkx10
deadlifts x10
rest 1 min
repeat 3 times

but its all good, i think i still burned alot of calories .. heart rate went up most in the clean and jerk, its a gReAt exercise .. but i'll do that routine u recomended, i'll trryyyy to do the first set after breakfast i'd need to wake up even earlier before school lol but i dont mind
wats burpees ?

swanso5 · Post by **swanso5** » Tue May 22, 2007 3:59 pm

http://www.bodybuilding.com/fun/rossboxing2.htm