88power88
The only goal is to succeed
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« on: October 28, 2010, 06:35:20 AM » |
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Ok today i will start scooby's intermedia workout. Lets hope i remember how to do each exercise. I will be leaving at 7pm(Uk time) for the gym. Maybe i'll leave earlier, Lets hope i can update this thread with some good results.  After i make some gain i may upload pictures of before and after. I am doing the Monday work out on a Thursday. When i get back i will set current weight value for these Being the first time trying most of the excersizes in scooby's intermedia workout i stuck to 7.5kg but that did seem easy on couple i did increase to 10kg dumbbell flys 7.5kg didnt try anything above it
dumbbell press 10kg
pushups 15 reps for 3 sets i was fucked by time i got to them xD
french press i done these with dumbbells as i didn't want to hold a long bar above me on a excersize i've never tried before and i had 10kg in each hand so 20kg
dumbbell kick backs
7.5kg but i felt as if i was doing it wrong :\ although this was the most painful (in a good way)
crunches
These i found to easy i done 20 for 3 sets and felt little, can you do this with a weight?
cardio
Its a 10 minute walk at a fair pace to the gym so i felt that had done the cardio today but next week i will start jogging.
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« Last Edit: October 28, 2010, 12:20:14 PM by 88power88 »
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nino
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« Reply #1 on: October 28, 2010, 09:34:59 AM » |
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Cool man, good luck and most importantly enjoy |
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I'm an endomesmic ectomorph. Body Types - the laziest of all excuses. In my posts I express my personal opinion only. Keep in mind that I'm no professional whatsoever! |
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88power88
The only goal is to succeed
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« Reply #2 on: October 28, 2010, 09:35:44 AM » |
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Thanks nino, i am leaving in 5 minutes |
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Plazma
YuDanJa
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« Reply #3 on: October 28, 2010, 09:40:08 AM » |
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Good luck!
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Goals:
1. Do a regular pull-up
2. Be size 34 Waist
3. Be 10% body fat (currently 15%)
4. Visible 4-pack
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88power88
The only goal is to succeed
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The only goal is to succeed
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« Reply #4 on: October 28, 2010, 09:41:16 AM » |
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Thanks again, lets hope i can show some good results. |
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88power88
The only goal is to succeed
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« Reply #5 on: October 28, 2010, 12:20:55 PM » |
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I've updated it with results. |
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JonMF
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« Reply #6 on: October 28, 2010, 12:40:43 PM » |
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Hey, good luck mate, I'm starting out too to do a proper routine consistently . I'll chuck a few comments in italics. Intermediate routine's a good starting point General comments: What reps and sets for the flys and presses? How's your diet? dumbbell flys 7.5kg didnt try anything above it dumbbell press 10kg pushups 15 reps for 3 sets i was fucked by time i got to them xD french press i done these with dumbbells as i didn't want to hold a long bar above me on a excerssze i've never tried before and i had 10kg in each hand so 20kg Hmm, what do you mean by French press, because this is French press http://www.netfit.co.uk/fitness/exercises/triceps/french-press.htm, and you use one dumbell dumbbell kick backs7.5kg but i felt as if i was doing it wrong :\ although this was the most painful (in a good way) Yeah I find dumbbell kick backs damn good for aching  http://www.exrx.net/WeightExercises/Triceps/DBKickback.html - here's proper form crunchesThese i found to easy i done 20 for 3 sets and felt little, can you do this with a weight? Do more than 3 sets, probably of 50x5, or weight them with plate held behind the head and do less repscardioIts a 10 minute walk at a fair pace to the gym so i felt that had done the cardio today but next week i will start jogging. Try and do cardio for 30mins - read scooby's section on what constitutes good cardio http://www.scoobysworkshop.com/cardio.htm running's good Build up in increments if you're not a normal jogger Hope some of that helps mate, I'll follow this and please take a look at mine (JonMF shameless plug  ) |
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88power88
The only goal is to succeed
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The only goal is to succeed
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« Reply #7 on: October 28, 2010, 01:00:19 PM » |
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Hey, good luck mate, I'm starting out too to do a proper routine consistently . I'll chuck a few comments in italics. Intermediate routine's a good starting point General comments: What reps and sets for the flys and presses? How's your diet? dumbbell flys 7.5kg didnt try anything above it dumbbell press 10kg pushups 15 reps for 3 sets i was fucked by time i got to them xD french press i done these with dumbbells as i didn't want to hold a long bar above me on a excerssze i've never tried before and i had 10kg in each hand so 20kg Hmm, what do you mean by French press, because this is French press http://www.netfit.co.uk/fitness/exercises/triceps/french-press.htm, and you use one dumbell dumbbell kick backs7.5kg but i felt as if i was doing it wrong :\ although this was the most painful (in a good way) Yeah I find dumbbell kick backs damn good for aching http://www.exrx.net/WeightExercises/Triceps/DBKickback.html - here's proper form crunchesThese i found to easy i done 20 for 3 sets and felt little, can you do this with a weight? Do more than 3 sets, probably of 50x5, or weight them with plate held behind the head and do less repscardioIts a 10 minute walk at a fair pace to the gym so i felt that had done the cardio today but next week i will start jogging. Try and do cardio for 30mins - read scooby's section on what constitutes good cardio http://www.scoobysworkshop.com/cardio.htm running's good Build up in increments if you're not a normal jogger Hope some of that helps mate, I'll follow this and please take a look at mine (JonMF shameless plug ) For everything apart from crunchs i done 3 sets and 12 reps My diet is pretty good that i know of. no junk food.. I done these http://www.exrx.net/WeightExercises/Triceps/DBLyingTriExt.html i was told they are french presses dumbbell kick backs Yea thats the image i used, i saved it on my phone and viewed it 100 times before doing it... I think maybe the bench could of been to low don't think you can put it higher. crunches I'll do them weighted next time thanks . cardio Yea i will go running/joggin next time thanks for all your tips. |
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88power88
The only goal is to succeed
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« Reply #8 on: November 03, 2010, 11:32:16 AM » |
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Alright so Monday i started the work out again (i used thursday as a warm up day... ) I lifted 10kg in each exercise except on triceps i stayed at 7.5kg Today is Wednesday lets see how it goes |
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88power88
The only goal is to succeed
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« Reply #9 on: November 04, 2010, 09:54:05 AM » |
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-Wednesday- Back:dumbbell rows done 3 sets with 15kg this is a really good excersize  overhand pullups done 3 sets of 10 repsBiceps:dumbbell curls First set i done with 10kg then i changed to 15kg was supposed to find 12.5 kg but i couldn't see them until put the weights back xDbarbell curl I don't know why but i just can't do this correctly with a curvy bar or a straight bar, even with little weight[/b]
underhand grip pullups Done 3 sets of 6 reps i was fucked by this time.
Abs:
crunches Done 5 sets of 10 reps but on the 1st and last set i done 15, i had 30 second rest between sets.
Cardio:
Running machine 15 minutesKilled me more than the work out xD. |
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Rubby90
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« Reply #10 on: November 04, 2010, 10:02:58 AM » |
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Running machine = Treadmill by the way As a hint: Start with the pull- and chin-ups on your back/biceps-day, those are the most exhausting exercises! About the bb curls - try it with an EZ-(curvy)-bar, with little weight at first - your elbows are fixed at the sides of your body - only movement is in your arms You can do them while standing (I always do it that way) or seated (dislike it)... |
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88power88
The only goal is to succeed
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« Reply #11 on: November 04, 2010, 10:08:01 AM » |
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Running machine = Treadmill by the way As a hint: Start with the pull- and chin-ups on your back/biceps-day, those are the most exhausting exercises! About the bb curls - try it with an EZ-(curvy)-bar, with little weight at first - your elbows are fixed at the sides of your body - only movement is in your arms You can do them while standing (I always do it that way) or seated (dislike it)... Lol i knew that was just being dumb .. Yea i was thinking that (about the pull ups) because I could hardly do them while when I'm at home I can do a few. I tried it seated and standing and with curvy and straight bar... it was just weird :\ Guess i'll get use to it sooner or later. |
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Rubby90
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« Reply #12 on: November 04, 2010, 10:27:07 AM » |
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Running machine = Treadmill by the way As a hint: Start with the pull- and chin-ups on your back/biceps-day, those are the most exhausting exercises! About the bb curls - try it with an EZ-(curvy)-bar, with little weight at first - your elbows are fixed at the sides of your body - only movement is in your arms You can do them while standing (I always do it that way) or seated (dislike it)... Lol i knew that was just being dumb .. Yea i was thinking that (about the pull ups) because I could hardly do them while when I'm at home I can do a few. I tried it seated and standing and with curvy and straight bar... it was just weird :\ Guess i'll get use to it sooner or later. Click on the "awesome" in my signature, my routine is quite similar to yours. When you perform bb curls a little longer and with higher weights you'll love them soon, trust me |
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88power88
The only goal is to succeed
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« Reply #13 on: November 05, 2010, 07:45:54 AM » |
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Running machine = Treadmill by the way As a hint: Start with the pull- and chin-ups on your back/biceps-day, those are the most exhausting exercises! About the bb curls - try it with an EZ-(curvy)-bar, with little weight at first - your elbows are fixed at the sides of your body - only movement is in your arms You can do them while standing (I always do it that way) or seated (dislike it)... Lol i knew that was just being dumb .. Yea i was thinking that (about the pull ups) because I could hardly do them while when I'm at home I can do a few. I tried it seated and standing and with curvy and straight bar... it was just weird :\ Guess i'll get use to it sooner or later. Click on the "awesome" in my signature, my routine is quite similar to yours. When you perform bb curls a little longer and with higher weights you'll love them soon, trust me Yea i just looked . I hope so i love everything else apart from the treadmill xD |
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88power88
The only goal is to succeed
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« Reply #14 on: November 05, 2010, 07:48:23 AM » |
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Today i feel shit like i've had no sleep might have to miss a day :\
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