Author Topic: Workout Sessions (Read 3179 times)

©odєnamє 47 · « **on:** February 01, 2012, 05:11:42 AM »

Please post your workout sessions here

Make sure you explain each and everything you did and how to do it.

IF you can't explain you can just ask the fellow members.

...
Shoulders and Shrugs

So today I did Shoulders Workout

1. Shoulder Press On Machine

2. Front shoulder press on Machine

3. Seated Lateral Raises (dumbells)

4. Side Raises/ Power Partials

5. Shrugs (barbell) behind the back

6. Standing upright barbell rows

Pic is of dumbell rows

6. Front bar rows

Pr€€t · « **Reply #1 on:** February 01, 2012, 07:42:05 PM »

ok i went yesterday nd after cardio
leg press
Leg Extensions
leg curls
kick back koi pic ni mili
nd last da naam ni pata
ya 3*15 sarea te

Mr. 806 · « **Reply #2 on:** February 01, 2012, 09:19:12 PM »

3 sets of pull ups 15 per set..
3* 10sets of (name i don't know)

3 * 10 sets of (name i don't know)

3 * 10 sets of bench press.

Deep_Gill · « **Reply #3 on:** February 01, 2012, 10:43:16 PM »

back routine
start with wide grip pull ups- 3 sets of 10 reps
then dead lifts- go heavy on deadlifts 3 sets of 6-10 reps
lat pulldowns- put weight accordingly 3 sets of 10 reps
dumbell rows- light weight and 20-30 rep
end with push ups if possible

©odєnamє 47 · « **Reply #4 on:** February 02, 2012, 06:20:09 PM »

Triceps and Legs

1. V Bar Pushdowns

2. Rope Pushdowns

3. Skull crushers

4. Single Arm extensions

5. dips

followed by Legs workout

1. Squats on machine

2. Dumbell Lunges

3. Calves on machine

and running 3 minutes @ 12kmph

Pr€€t · « **Reply #5 on:** February 02, 2012, 06:49:05 PM »

2day cardio as usualy
15minz on treadmil
5minz on cycle
10mintz on elliptical ( i waz feeling my so small on dis machine lol )
3minz on Rowing machine
15mintz on step machine (donno wah u guyz call it)

nd new waz
Seated Shoulder Press (barhi hi okha ho kite)
3*15
Cheast Press
4*15
did 2 more but menu naam nai yaad nd picz v nai mil rehia
nd endup vid


8 Min Abs Workout, how to have six pack (HD Version)

its actuly gud

©odєnamє 47 · « **Reply #6 on:** February 05, 2012, 06:08:32 AM »

Chest Workout

1. Bench press (Flat) Dumbells

2. Inclined Bench press (Dumbells)

3. Declined Bench press (dumbells)

4. Dumbell Fly (flat bench)

5. Cable Crossovers

For some reason I did 2 minutes cardio

Jatt Mullanpuria · « **Reply #7 on:** February 05, 2012, 11:34:12 AM »

Quote from: °•ChAn0•° on February 02, 2012, 06:49:05 PM

2day cardio as usualy
15minz on treadmil
5minz on cycle
10mintz on elliptical ( i waz feeling my so small on dis machine lol )
3minz on Rowing machine
15mintz on step machine (donno wah u guyz call it)

nd new waz
Seated Shoulder Press (barhi hi okha ho kite)
3*15
Cheast Press
4*15
did 2 more but menu naam nai yaad nd picz v nai mil rehia
nd endup vid
8 Min Abs Workout, how to have six pack (HD Version)
its actuly gud

lol dont do chest excercises, they are not for kuriyan/females. Theres a reason why most kuriyan who do exercises ilke these regularly in the gym.. end up gettin "boob jobs" kade female sports fitness model competition dekhin.

==================

mera kal raat da workout see

back, biceps, forearms/wrists

BACK
======
3 sets pullups (wide grip, normal grip and weighted )

pher for lower back this routine

then couple of exercises like the dorian yates back workout

http://youtu.be/Fe7pzbZQ0Gs

3 sets - 8-10 reps each - dumbbell pulloverss (for lats)

2 sets - 8-10 reps each - close grip pull down (upper back)
Supersetted with pulllups to failure.

Superset = [ when u do 2 diff exercises w/o rest) u can go to failure if u want.
3 sets - 8-10 reps each - seated wide grip cable rows (also in the video)

-------------------
biceps
=====
2 sets 10 reps - concentration curls (slow negative reps)

3 sets - 8-10 - ez bar preacher curls

2 sets -8-10 (to failure) - barbell curls. (thick bar)

2 sets - 8-10 reps - dbell hammer curls.

===========
forearms - wrists
------
3 sets - 8-10 reps - reverse ez bar curls supersetted with reverse straight barbell curls (for dangerous forearms)

3 sets - reps to failure - plate pinch (for strong wrists)

3 sets 15-20 reps - seated barbell wrist curls

===================

cardio/abs: Non Stop (w/o rest) hanging leg raises - weighted (45 lbs plat) decline (45 deg angle) situps, dragon flags, rope skipp (2 mins non-stop)
======
Results : after this workout thodiyan arms will feel numb and like Loha..
your body will be dead tired.

workout length = 1.5 hrs
Rest between each bodypart = 3-4 mins
Rest between each set - 40s-60s

©odєnamє 47 · « **Reply #8 on:** February 06, 2012, 04:59:15 AM »

Balle inna kuch la laeya ek waar ch hi :|

mei ta Ajj Biceps karke aya bass and 3 mins running .

Today I did completely different workout for arms.

1.Close-Grip EZ Bar Curl

2.Wide Grip EZ Bar Curl

3. Preacher Curl

4. Incline Dumbbell Curl

5. One Arm Dumbbell Preacher Curl

©odєnamє 47 · « **Reply #9 on:** February 07, 2012, 03:55:30 PM »

Triceps and Legs

1. Triceps Push down - V bar

2. Dumbell extensions (sitting)

3. Skull crushers

4. Close Grip barbell press

5. Dips

followed by legs workout

6. Leg press

7. Standing upright situps (holding bar in hands)

8. Hamstring curls

9. Running 3 mins

Jatt Mullanpuria · « **Reply #10 on:** February 08, 2012, 06:58:08 PM »

bro i workout every other day, u probably workout every day menu lagda 30-45 mins workout sessions judging by those routines

©odєnamє 47 · « **Reply #11 on:** February 08, 2012, 07:02:03 PM »

Quote from: Jatt Mullanpuria on February 08, 2012, 06:58:08 PM

bro i workout every other day, u probably workout every day menu lagda 30-45 mins workout sessions judging by those routines

nah I do about hour an 10 mins

I have a mate and I train others too because they are new to gym .

Yesterday It was Shoulders and Shrugs.

1. Barbell press Behind the neck

2. Dumbell press

3. Cross dumbell extensions

4. Front raises (Weight plate)

5. Shrugs

6. Front barbell rows

sukhbeer · « **Reply #12 on:** February 08, 2012, 07:06:55 PM »

bai oyeeeeeeeeeeeee sanu v train kar deo

JATT KHADKU KHADA! · « **Reply #13 on:** February 08, 2012, 07:10:59 PM »

Cardio followed by shoulders, legs alternately. My PT is a cruel guy! :(

©odєnamє 47 · « **Reply #14 on:** February 09, 2012, 10:36:08 PM »

Yesterday was Back/Lats day

Started off with

1 Pull ups / Chin ups (wide grip)

2 Lats pull down (wide Grip)

3 Lasts pull down (close grip)

4 Pull down behind the neck

5 Pull over using a dumbell

and 2 abs workout (about 10 mins)

Jatt Mullanpuria · « **Reply #15 on:** February 10, 2012, 12:14:10 AM »

1 hr indoor soccer today in heavy 35 deg temp.. Place we play we can increase the humidy and increase temperature to maek runnin hardder. It pushes u to another level.
Panga is after ur body gets edgy and dehydrated.. U gota drink lots of water. If you watched dragon ball z pher u should know what im talkin abuot.. the hyper gravity chambers vegeta and goku trained themselves in.

- mixture of HIIT
- cardio
- endurance
- stamina
- sprints

- about 5 lbs of weight lost after 1 hr soccer. (mostly water weight)