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purple hayes
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 Posted: 09/09/02 - 10:51 Post subject: post your lifting routine
I try to do this 3x/week, but don't worry about it if I can only get in 2 sessions.
I do 3 sets of 12 except for bench. I'm trying to up the weight on the bench press, so I've added weight and dropped the number of reps.
In the rough order that I do the exercises:
bench press
concentration curls
leg extensions
leg curls
prone raises
side lateral raises
squats
incline press
calf raises
abs
lat pulls
tricep press down
incline flys - if I have time
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prohemp
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Posted: 09/09/02 - 11:24 Post subject:
3 X 12
bench press
EZ curl
EZ reverse curl
upright row
behind the neck press
lateral raises
legg curls
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Cappy
Excelent
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Posted: 09/09/02 - 12:56 Post subject:
Warm Up:
50 crunches on the weight bench at a declined angle
All of these are done in groups one exercise followed immediately by the other
Bench Press: 3x10
Leg Extensions: 3x5
Vertical Knee Raises: 10
Should Shrugs (with Curling Bar) 3x10
Leg Curls: 3x5
Vertical Knee Raises: 10
Dumbbell Flies: 3x10
Preacher Curls: 3x10
Vertical Knee Raises: 10
45 seconds between sets
Takes about 35-40 minutes
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flarunner
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Posted: 09/09/02 - 15:57 Post subject:
When I lift  this is what I do. Since I do a whole body routine I work from the largest muscle groups to the smallest.
2 x 15
Leg Press (occasionally doing Calf Raises)
Leg Ext
Leg Curl
Seated Row
Lat Pulls
Chest Press
Chest Flies
Shoulder Press (if I'm good)
Biceps Curls
Triceps Kicks or Ext
Right now I'm doing 750 crunches a day, working my way back up to 1000.
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purple hayes
Frightened Inmate #2
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Posted: 09/09/02 - 16:01 Post subject:
| flarunner wrote: | When I lift this is what I do. Since I do a whole body routine I work from the largest muscle groups to the smallest.
2 x 15
Leg Press (occasionally doing Calf Raises)
Leg Ext
Leg Curl
Seated Row
Lat Pulls
Chest Press
Chest Flies
Shoulder Press (if I'm good)
Biceps Curls
Triceps Kicks or Ext
Right now I'm doing 750 crunches a day, working my way back up to 1000. |
Why so many crunches? I only do 70/session and I've gotten pretty good results so far.
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flarunner
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Posted: 09/09/02 - 16:26 Post subject:
| purple hayes wrote: | | Why so many crunches? I only do 70/session and I've gotten pretty good results so far. |
Two reasons:
1. A strong mid-section (or core) will more easily transfer power from the upper half to the lower half and vice-versa. Higher repetitions are necessary since we normally don't weight train with our abs. We want to define the muscles, not bulk them up.
2. If I could figure out how to post an image I would, but since I can't I'll have to state an egotistical comment. Look at my profile pic 
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purple hayes
Frightened Inmate #2
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Posted: 09/09/02 - 16:30 Post subject:
| flarunner wrote: | | purple hayes wrote: | | Why so many crunches? I only do 70/session and I've gotten pretty good results so far. |
Two reasons:
1. A strong mid-section (or core) will more easily transfer power from the upper half to the lower half and vice-versa. Higher repetitions are necessary since we normally don't weight train with our abs. We want to define the muscles, not bulk them up.
2. If I could figure out how to post an image I would, but since I can't I'll have to state an egotistical comment. Look at my profile pic |
1. So you don't use weights when you do crunches?
2. E-mail me a pic, I'll post it for you. And I have seen your profile photo, nice abs. (http://interwovendesign.com/kick/photos/flarunner/memphis.jpg) Actually, nice everything. You look very 'fit'.
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flarunner
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Posted: 09/09/02 - 16:38 Post subject:
| purple hayes wrote: | 1. So you don't use weights when you do crunches?
2.You look very 'fit'. |
2. Thank you, kind sir.
1. Nope. Not looking to increase muscle size, but rather muscle definition.
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purple hayes
Frightened Inmate #2
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Posted: 09/09/02 - 16:42 Post subject:
| flarunner wrote: | | purple hayes wrote: | 1. So you don't use weights when you do crunches?
2.You look very 'fit'. |
2. Thank you, kind sir.
1. Nope. Not looking to increase muscle size, but rather muscle definition. |
Isn't definition a combination of lack of fat and increased muscle size? Don't forget I'm starting my diet next month for definition. If I'm wasting my time, I'll go out and buy some Oreos instead.
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flarunner
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Posted: 09/09/02 - 20:54 Post subject:
| purple hayes wrote: | | Isn't definition a combination of lack of fat and increased muscle size? |
Yes and no. Lack of fat, yes, but not necessarily increased size. For example, look at female distance runners, especially Colleen de Reuck. She has amazing definition, but her muscles are not big.
| purple hayes wrote: | | Don't forget I'm starting my diet next month for definition. If I'm wasting my time, I'll go out and buy some Oreos instead. |
What type of diet for definition?
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purple hayes
Frightened Inmate #2
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Posted: 09/09/02 - 21:01 Post subject:
| flarunner wrote: | | What type of diet for definition? |
A lose enough fat to help give my muscles better definition diet. I realize that I probably can't lose too much more weight w/o become underweight. Mostly just hoping to lose that last tiny little bit of gut.
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