Training log - share your routines!

[BoinKING]

Since theres so many sports and work out fanatics...

I'll start a thread on training logs.
This is share routines and also motivate each other..

No man is an island, so we always need buddies to push us thru a hard day and get our asses in shape.

Feel free to contribute.

[BoinKING]

Day one of "bui bui to hunk transformation"

http://greyskullelite.blogspot.sg/

Warm ups -
self myofacial release for entire back and traps + neck
6 body weight pull ups

Work out -

Incline Bench Press
6-8 - 55kg Barbell

Seated Dumbbell Press
8-12 - 50lbs Unilateral

Dumbbell Lateral Raise
15-20 - 20lbs Unilateral - 4 sets of 5

Lying Triceps Extension
15-20 - 15kg + curl bar - 4 sets of 5

foot notes -
Did my release work today and realise how fucked my back was.
Need to work on it more.

Waking up at 0700, then working out at 2030 is seriously a kill joy.
Having only 3 hours of sleep is really testing your limit.. but luckily this is a daily routine so I don't have to kill myself over long and boring sets.

Hopefully I can start my cardio again but 45 mins of dancing was great.
Realized that I already lost 4-5kgs eating pizza and drinking beer in oz, gonna keep up the momentum and limit my calorie intake naturally.

[cocobun]

So hardcore gettting muscles pump!! Keep it up.........

[superwhitee]

Hi guys, let me share abit on my training regime. I would also also touch on supplements which enhances performance and strength.

Training is based on muscles groups then types of exercise.
Day1 - Pectoralis major and latissumus dorsi
Day 2 - deltoids, trapezius, tripceps and biceps
Day 3 - quadriceps, hamstrings and gastrocnemius

Big muscles (pecs, quas, lat etc) - 3-4 exercises with 5 sets of 8 reps
Smaller muscles (biceps, triceps etc) 2-3 exercises with 5 sets of 8 reps

Footnote
Objective- train to failure
All regime ends with 5 sets of abs training
2-3 times cardio outside gym run to lean out

Supplements
Nitric oxide - booster for pre-work out
Testosterone booster- booster for pre- work out day
Protein shake - replenish hungry muscles after work out
Fat burner - for cuts on running day

I admit I do go easy on legs training at times as I hate the feeling of happicap after training.

I was a skinny little young man before and weights training has helped to to gain size, strength and confidence. I may not be in prefect shape but I'm work on it. I hope this thread can help those who wants to start but don't know how to go about it.

We like a lady who look after themselves and look good, thus we should also spend a little bit of our time to work our body besides our essential part. Maybe some ladies can comment on that? Anyway, exercise benefits our health directly and it should not be ignored.

Happy training

[BoinKING]

Can log down your work out, at least bros will reference a weight and see if they are progressing..

[BoinKING]

heres some stuff to read in your free time -
http://chaosandpain.blogspot.sg/ - NFSW

In the mind of Indians, a strong, muscular body was a reflection of their strong mind, rather than evidence of their mind's ability to force the body to bend to its will. Additionally, unlike exercise as is generally practiced in the West, Indians specifically tailor their programs to the individual, and they feel their body expresses their individual personality. Thus, from an Indian's view, Westerners develop their bodies to exhibit "the lines of force of the generic human animal", whereas Indian training displays physically in the individual the "eccentricities his tastes and vices leave in his carnal substance" (Alter 5).

[jayboy]

Originally Posted by BoinKING

Day one of "bui bui to hunk transformation"

http://greyskullelite.blogspot.sg/

Warm ups -
self myofacial release for entire back and traps + neck
6 body weight pull ups

Work out -

Incline Bench Press
6-8 - 55kg Barbell

Seated Dumbbell Press
8-12 - 50lbs Unilateral

Dumbbell Lateral Raise
15-20 - 20lbs Unilateral - 4 sets of 5

Lying Triceps Extension
15-20 - 15kg + curl bar - 4 sets of 5

foot notes -
Did my release work today and realise how fucked my back was.
Need to work on it more.

Waking up at 0700, then working out at 2030 is seriously a kill joy.
Having only 3 hours of sleep is really testing your limit.. but luckily this is a daily routine so I don't have to kill myself over long and boring sets.

Hopefully I can start my cardio again but 45 mins of dancing was great.
Realized that I already lost 4-5kgs eating pizza and drinking beer in oz, gonna keep up the momentum and limit my calorie intake naturally.

Then lastly you never mention ? Bring a gals then work out again also. Haha

[stromuff]

1. Tabata/HIIT Workout - 1 Set 30sec with 15 sec rest intervals
- Burpee
- jumping knee tucks
- Spiderman
- Prone Cobra
- In-place sprints
- high knee
- mountain climber
- side swipes
- In and out push ups
- knee elbow plank
- Double pump jump squats
- Jumping lunges

2. Cycle 15kms to work

3. 500m swim

[BoinKING]

Originally Posted by jayboy

Then lastly you never mention ? Bring a gals then work out again also. Haha

It's after bro..
after I work out already next day.. ready to do interval hip thrusters liao! haha

[stromuff]

Originally Posted by BoinKING

heres some stuff to read in your free time -
http://chaosandpain.blogspot.sg/ - NFSW

That's some cool Stuff there

[fishball]

Wow.. Any bros here dun mind me working out with you all? I think i need all the motivation and guidiance in the initial stages.. My work time quite flex and i really wish to get back in shape..

[jayboy]

Originally Posted by fishball

Wow.. Any bros here dun mind me working out with you all? I think i need all the motivation and guidiance in the initial stages.. My work time quite flex and i really wish to get back in shape..

Then we all follow bro bonking lor. Da ge bonking. Haha

[BoinKING]

if you work out at FF platn like me and jayboy, we can always meet up.

My fav is MW in the mornings.. work out finish can check out hot OLs.. mmmmm

For most beginners, the 5 x 5 plan is good, can use for very long time until you plateau..
no need so many fancy smancy exercises

http://stronglifts.com/stronglifts-5...ining-program/

All you need to do is get the correct form, that one need to train with someone regularly at least 3 times a week..

[fishball]

Originally Posted by BoinKING

if you work out at FF platn like me and jayboy, we can always meet up.

My fav is MW in the mornings.. work out finish can check out hot OLs.. mmmmm

For most beginners, the 5 x 5 plan is good, can use for very long time until you plateau..
no need so many fancy smancy exercises

http://stronglifts.com/stronglifts-5...ining-program/

All you need to do is get the correct form, that one need to train with someone regularly at least 3 times a week..

Where u guys work out?

[ac171]

I workout at FF but I only go for swims or classes. My routine as follows:

Tuesday - BodyBalance
Wednesday - BodyCombat
Thursday - Yoga or BodyCombat then BodyBalance, depending on which FF I go
Saturday - Swim 20 rounds

If I skipped my swim on Saturday I'll go on Monday instead. And if I have something on like gatherings and such I would skip the classes.