Gym

YouTube - Abs Fitness Workout how to get six pack abs

I do this plus a add a couple of my own excercises to it (one where i to crunches for my sides with the ab-cruncher- 50x each side and another where i just hold my legs about 6 or 7 inches off the floor for as long as i can, then repeat x3).

(for abs)

 

i train 3/4 times a week, currently at 98.6k started at 105k trying to get down to 90k then I'm going to start nailing the weights big time. used to body build a fair bit but gave it up when i got married, I'm 26 now and want to shift the weight before it becomes too hard to shift.

i love going to the gym as it makes me feel a million times better, my posture is alot better and i have so much energy during the day its unreal. i find that if i eat sh*t then i feel like sh*t, my current diet for dropping weight is:-

fruit and fibre with skimmed milk at 6:30am
1 x apple and 2 x oranges at 9am
rice mixed with kidney beans, sweetcorn and peas at 11am and 1pm
sensible meal at 5pm, usually fish or chicken with veg and a jacket spud.

lost around 6.5 kilo in 3 weeks doing this and feel great, usually take in 3-4 litres of water a day and have cut out all tea, coffee and cordial.

 

Good luck, pall.

 

I tried this the other day as well and still trying to get used to it. :icon_mrgreen: This guy has a few interesting workouts.

YouTube - The Navy Seals -AB WORK!! Get the ebook http://www.makingthebest.com

 

for abs i do 3x 2 minutes of the bridge, also known as the plank. plus "the bicycle" which according to some american sports institute is the best all round ab exercise.

YouTube - Six Pack Abs - Bicycle Crunch

 

It was solid at first for me. Getting easier now.

 

How does it work with Steroids in bodybuilding competitions?

They're quite clearly on them (unless it's an all-natural contest) as they can't just be naturally that big. Are they allowed though? or do they take them up until a month before a competition or something?

 

YouTube - scooby1961's Channel

Watch his videos, the guy is brilliant, tells you everything you need to know from eating well, what to do right, andddd everything is from his own home, he really is a legend

 

Just done:

5 x 10 reps of Right Shoulder front raise
5 x 10 reps of Left Shoulder front raise

5 x 10 reps of Right Shoulder side raise
5 x 10 reps of Left Shoulder side raise

Absolutley killing. Only done it on about 6kg weights as well. Lighter is better sometimes. Seen better results with these excercises when it comes to the Shoulder and comparing to presses.

 

How many times a week do yous people go to the gym?

I used to go 5 times a week, now only 3 as i only do weights. Cycle up and back each time though. A mile and a bit each way.

 

monday-friday= gym
saturday= 7.5 mile run
sunday= rest

 

Impressive

 

the only Gym i get to is jims bar,he can pull a great pint and i lift it a good few times

 

Are you not better doing both shoulders at the same time mate ?

 

haha, its the way i wrote it.

do you mean like do the exact exercise on both at the exact same time or do you mean do right, then left, then right, then left ?

I prefer to do right then left because i can get more out of it i feel. Though, a lot of people do both at the same time.

http://www.youtube.com/watch?v=ASNNE44n_Zk - both at the same time. I do it different to this guy and do one at a time.

 

I meant do both at the same time. For shoulders I do ..

3x10

Shoulder Press
Lateral Raises
Front Raises

 

Thats what i do most of the time as well. Feel like i have worked them more with the raises as opposed to presses

 

What you doing for chest, back, legs, arms and so on? What you doing for supplements?

 

Don't bother with the Protein and stuff at the moment. Just eat meat after every session mate and have a days rest.

Monday:
Back:
Lateral pull-down 3 x 10 reps Low row 3 x 10 reps Lower back extension 3 x 10 reps
Biceps:
Seated Incline arm curls 3 x 10 reps
Wednesday:
Chest/ Triceps:
Chest Press machine 4 x 8 reps Assisted dips 10 reps x 3 Rope overhead extension 3 x 10 reps Pull-downs 3 x 10 reps
Friday:
Shoulders:
Dumbbell press (8 reps until fail) Front raise 5 x 10 reps each side Side raise 5 x 10 reps each side
Legs:
3 x 8 reps leg curl 3 x 8 reps leg press 3 x 8 reps calf press