Latest topics
» S rank Hunting!
Thu Jul 17, 2014 10:54 pm by JettsonBE

» iCon's new forum
Sat Aug 24, 2013 5:23 pm by Guest

» Sign-up for...
Thu Aug 15, 2013 12:16 pm by Guest

» Bumbling idiots.
Thu Aug 15, 2013 1:18 am by Guest

» iCon vs dN 15/12/2012
Tue Aug 13, 2013 6:16 am by Guest

» iCon Prevails!
Tue Aug 13, 2013 3:42 am by Guest

» At this stage...
Sat Aug 10, 2013 4:32 pm by Guest

» Official Battlelog banter post
Fri Aug 09, 2013 11:40 am by Guest

» Let's all meet up!
Thu Aug 08, 2013 3:23 am by Guest

November 2018
MonTueWedThuFriSatSun
   1234
567891011
12131415161718
19202122232425
2627282930  

Calendar Calendar


Screw's Workouts/Routines

Page 1 of 2 1, 2  Next

Go down

Screw's Workouts/Routines

Post by Guest on Sun Jun 23, 2013 10:20 pm

Week One:

M- Chest/Back
T-Arms/Shoulders
W-Chest/Back
T-Arms/Shoulders
F-Plyometrics/Slight cardio
S-Cardio/Agility
S-REST

I do abdominals whenever I get the chance. I do each exercise in a circuit with 30 sec intervals. The circuits are done with 3 exercises in each circuit and each circuit is completed 4 to 5 times, 3 is the minimum.

Week 2:

M-Push
T-Pull
W-Push
T-Pull
F-Cardio with sprint intervals
S-Plyometrics
S-Cardio or Rest (depends on energy lvl for me, lol)

Do abs after your routines, especially after the cardio/plyo.
P.S: Push would be Chest,Tri,Deltoids(shoulders) and Pull is Back/biceps

Guest
Guest


Back to top Go down

Re: Screw's Workouts/Routines

Post by Guest on Sun Jun 23, 2013 10:26 pm

Ab exercises I believe to be very effective include:

Leg Raise: Do for 30 sec, or 15-25 reps for 4 to 5 sets
Planks: 30 sec to 2min (abs tight straight back)
Planks with knee turn
Scissor kicks
Cycle
Russian twist
Reverse crunches
Hanging leg raise
V-ups
Bridge plank 
Leg ups

All should be done for either 30 secs to a min at least, or 15 to 25 reps for 5 sets. Be careful not to over work your abs, if you do they'll never have a chance to recover and you could get injured, or you'll just degrade the muscle.

Guest
Guest


Back to top Go down

Re: Screw's Workouts/Routines

Post by Guest on Sun Jun 23, 2013 10:39 pm

There'll be more within the week. I've got my list somewhere for my other shit.
 
Oh, and Pull/Push week is the week for legs as well. Same rules apply to the motions.

Guest
Guest


Back to top Go down

Re: Screw's Workouts/Routines

Post by JettsonBE on Mon Jun 24, 2013 12:07 am

my workout consists of pullups (pulling myself up from the couch to grab my drink)

_________________


avatar
JettsonBE

Posts : 404
Join date : 2012-11-09

View user profile http://onyx.forumotion.com

Back to top Go down

Re: Screw's Workouts/Routines

Post by Guest on Mon Jun 24, 2013 1:19 am

Ill post mine later

Guest
Guest


Back to top Go down

Re: Screw's Workouts/Routines

Post by Guest on Mon Jun 24, 2013 1:54 am

Yeah yeah you are chuck norris, you are reincarnated bruce lee screw. Is that what you wanted to hear? Come on don't brag it ain't good for your health lol jusk kidding, thanks I will see if I can get a use of some of this. Smile

Guest
Guest


Back to top Go down

Re: Screw's Workouts/Routines

Post by JettsonBE on Mon Jun 24, 2013 2:38 am

its like, i eat and eat and eat, and i lose weight? what's wrong with me oh mighty gym teacher

_________________


avatar
JettsonBE

Posts : 404
Join date : 2012-11-09

View user profile http://onyx.forumotion.com

Back to top Go down

Re: Screw's Workouts/Routines

Post by Guest on Mon Jun 24, 2013 3:05 am

JettsonBE wrote:oh mighty gym teacher

Guest
Guest


Back to top Go down

Re: Screw's Workouts/Routines

Post by Lubu20 on Mon Jun 24, 2013 6:21 am

These are some great advice.But, Is there anything you can tell us about dieting? I like to eat a lot of junk food :s
avatar
Lubu20

Posts : 68
Join date : 2013-04-23

View user profile

Back to top Go down

Re: Screw's Workouts/Routines

Post by Guest on Mon Jun 24, 2013 8:07 am

Best advice I can give is drop junk food. Drink a whole glass of water right before you eat and it'll help you eat less. Drink 64 oz of water a day and take in .8 grams of protein per pound you weigh as well. I'll post up some Upper body stuff tonight.

Guest
Guest


Back to top Go down

Re: Screw's Workouts/Routines

Post by Guest on Mon Jun 24, 2013 8:40 am

I have a dream of Screw leading iCon into a new golden age where we are the most fit BF clan by far. End every forum argument with pictures of us being overall more impressive human beings.

Guest
Guest


Back to top Go down

Re: Screw's Workouts/Routines

Post by Guest on Mon Jun 24, 2013 9:00 am

MadMackie wrote:I have a dream of Screw leading iCon into a new golden age where we are the most fit BF clan by far. End every forum argument with pictures of us being overall more impressive human beings.
In this said picture can we all be shirtless and flexing over half naked women and wearing giant golden chains?

Guest
Guest


Back to top Go down

Re: Screw's Workouts/Routines

Post by Guest on Mon Jun 24, 2013 9:03 am

Give me some upper body stuff. Very Happy

Guest
Guest


Back to top Go down

Re: Screw's Workouts/Routines

Post by Guest on Mon Jun 24, 2013 4:46 pm

Back Exercises:

Romanian Dead-Lift- 5 sets, 8 to 15 reps (varies on the weight)

Conventional Dead-Lift (same amount as above)

Standard Pull-Ups (5 sets, 8 to 15 reps)

Standing Plate row/ Plate press (grab 25 lb to 45 lb plate, sets:4, reps: 10-12

Lat Pulldowns 2 armed and one armed (3 sets of either/15 reps)

Seated Row machine (variations: 1 armed twist, standard, and one armed standard) Sets 3 to 5, Reps: 15

Modified pull-ups (till failure)

Guest
Guest


Back to top Go down

Re: Screw's Workouts/Routines

Post by DeterminedKnight on Mon Jun 24, 2013 4:54 pm

JettsonBE wrote:its like, i eat and eat and eat, and i lose weight? what's wrong with me oh mighty gym teacher
Same here, almost 6 foot and only 145 pounds Crying or Very sad
avatar
DeterminedKnight

Posts : 256
Join date : 2013-01-23
Age : 25

View user profile https://www.youtube.com/user/FierceKnight0

Back to top Go down

Re: Screw's Workouts/Routines

Post by Guest on Mon Jun 24, 2013 4:55 pm

Chest:

Chest Flys-15 reps 4 sets

Bench Press with Barbell- (pyramids, Drop sets, or 60% of your max) Reps/sets can vary. 

Dumbbell press: A bench press with dumbbells, hits stabilizer muscles better. I do mine starting with a neutral grip and twist them to a normal press. Works the inner chest when they touch. Reps 8 to 15, sets 4 to 5

Decline/Incline presses: Alternating these in a circuit is effective for me. Go through the circuit 4 times with at least 8 reps on each.

 Machine Chest Flys: 15 to 25 reps. 4 sets

Push-ups: Diamond, Staggered, Tri-cep, wide, standard, clapping. You can do 4 sets of these. 15 reps with each, rinse & repeat

Guest
Guest


Back to top Go down

Re: Screw's Workouts/Routines

Post by Guest on Mon Jun 24, 2013 5:01 pm

Biceps:

The 21: 7 reps of 3 different angled bicep maneuvers. There are plenty of vids on this one. I do 4 sets.

Preacher curls with dumbbells or barbell: 4 sets 12 reps

The Goku Curl (my name for it): It's a curl that looks like you're going super saiyan, your arms will be more to the side for this. 4 sets 12 reps

Chin-ups: 4 sets 8 to 15 reps (if you can do more, go for it)

Reverse grip curl: 4 sets 8 to 12 reps

These are the main bicep exercises I have, I'll come up with names for my other ones at some point.

Guest
Guest


Back to top Go down

Re: Screw's Workouts/Routines

Post by Guest on Mon Jun 24, 2013 5:06 pm

Triceps:

Dips: 5 sets, at least 8 reps. If you can do 40 easily...attach weight to yourself. It means they're too easy.

Hammer curls: 4 sets 8 to 12 reps

Skull crushers: 15 reps 5 sets. I personally do this with the same mini barbell that I use for standing preacher curls. After the curl I'll go straight to skull crushers

Tri-cep overhead extension: Can be done on a machine or with a dumbbell, 20 reps 5 sets.

Downward Tri-cep extension: Done on a machine, same sets/reps at overhead.

Neutral grip pull-ups: 4/5 sets 8 or more reps

Specialized machines: There'll be special equipment for other Tri-cep exercises. You be the judge of your reps/set counts.

Guest
Guest


Back to top Go down

Re: Screw's Workouts/Routines

Post by Guest on Mon Jun 24, 2013 5:12 pm

Delts/traps:

Military press: 4 sets 20 reps

Standing Press with bar: 4 sets 15 reps

Thrusters (press w/ quarter squat): Same rep/set as standing

Shoulder shrugs: 25 or less reps with heavy weight. 5 sets.

Forward/horizontal lateral raises: 15 reps 4 sets

Handstand push-ups: Go against a wall if you can't balance and do it. 3 sets as many as you can.

Shoulder press w/ twist: 4 sets 15 reps

There are other exercises, but they're either using specialized machines, or band/kettle bell routines.

Guest
Guest


Back to top Go down

Re: Screw's Workouts/Routines

Post by Guest on Mon Jun 24, 2013 5:18 pm

Legs:

Do plyometrics. These are great for explosive strength. Plyometrics are exercises involving jumping.

Squats are wonderful. There are many variations, look them up.

Various calve raises.

Agility/Sprint training

Endurance running

For these exercises I'll pair them with ab circuits.

Example:

Circuit 1:

Leg exercise 1
Leg exercise 2
Leg exercise 3

Circuit 2:

Ab ex. 1
Ab ex. 2
Ab ex. 3

Circuits 3 and 4 will follow suit, but will be 6 different leg/ab exercises. You can do the routines in timed intervals or the rep/set routine. My favorite is giving yourself an hour, then go through all 4 circuits as many times as possible. This would require you to have a set/rep count.

Guest
Guest


Back to top Go down

Re: Screw's Workouts/Routines

Post by Guest on Mon Jun 24, 2013 5:25 pm

DeterminedKnight wrote:
JettsonBE wrote:its like, i eat and eat and eat, and i lose weight? what's wrong with me oh mighty gym teacher
Same here, almost 6 foot and only 145 pounds Crying or Very sad

I'm not a nutritionist and everyone has different metabolisms. I eat about 120 grams of protein daily. In order to build mass you'll need to take in .8 grams per pound you weigh daily. Investing in whey protein is highly recommended, otherwise you'll probably not ever get pass 50 grams a day. Muscle takes time to grow. Smartly timing your meals and workouts will greatly affect how much you gain/lose. Oh, and drinking milk is a good choice to also get more protein in. I drink 3 glasses a day, lol.

In case you're wondering. I'm 5'11 and weigh 155, but I'm not trying to gain mass. Mass building exercises greatly revolve around power exercise routines and technical moves. I work solely on being fit/strong. My weight doesn't concern me.

Remember: Strength comes first THEN mass. Don't be discouraged if your physique isn't drastically changing, just keep working at it!

Guest
Guest


Back to top Go down

Re: Screw's Workouts/Routines

Post by Guest on Mon Jun 24, 2013 5:27 pm

SnackPack96 wrote:
MadMackie wrote:I have a dream of Screw leading iCon into a new golden age where we are the most fit BF clan by far. End every forum argument with pictures of us being overall more impressive human beings.
In this said picture can we all be shirtless and flexing over half naked women and wearing giant golden chains?

Well, if they're not fat chicks.

Guest
Guest


Back to top Go down

Re: Screw's Workouts/Routines

Post by JettsonBE on Mon Jun 24, 2013 8:08 pm

ye atm i only weigh 50kg, for 1.70m that's not much

my bmi is too low

_________________


avatar
JettsonBE

Posts : 404
Join date : 2012-11-09

View user profile http://onyx.forumotion.com

Back to top Go down

Re: Screw's Workouts/Routines

Post by Guest on Tue Jun 25, 2013 1:37 am

50 kg? I can beat you up jettson hahaha I weight 60 kg Very Happy

Guest
Guest


Back to top Go down

Re: Screw's Workouts/Routines

Post by JettsonBE on Tue Jun 25, 2013 2:32 am

excuse me, i weight 57kg :p

_________________


avatar
JettsonBE

Posts : 404
Join date : 2012-11-09

View user profile http://onyx.forumotion.com

Back to top Go down

Re: Screw's Workouts/Routines

Post by Sponsored content


Sponsored content


Back to top Go down

Page 1 of 2 1, 2  Next

Back to top


 
Permissions in this forum:
You cannot reply to topics in this forum