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OFF2theGYM
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Ok, I'm 5'8-5'9, 150lbs. As far as my workouts go... I come in and stretch for about 45min. doing nothing but stretching an a few aerobic type stuff(real light just to get my heart going), then I'll get on a thing called an Arch Machine(kind of like a treadmill type thing made by Cybex) and do 5min of light jogging. I do that everyday before I do any type of working out. My workout schedule go as this(usally I do this same workout everyday cept sunday I dont work out & wed. is mostly a cardio day): ^ALL ARE IN ORDER^
*Chest/arm press machine(works chest & Bi's)- 1. 112lbsx12 ' 2. 125lbsx12 ' 3. 137lbsx10 ' 4. 150lbsx8 ' 5. 160lbsx6 <coming down behind my head then the same whole work out only I bring it down in front of my face>
*Shoulder press(using a 15lbs bar, works shoulders and Bi's)- 1. 75lbsx12 ' 2. 85lbsx10 ' 3. 95lbsx8 ' 4. 100lbsx8 ' 5. 110lbsx6
*Curls w/ dumbbells while sitting up straight w/ back support(tri's)- 25lbsx26 each arm<2 times> ' 30lbsx24 each arm<2 times> ' 35lbsx22 each arm<1 times>. Also in between each time I take 20lbs dumbbells and hold them at my sides an bring them straight up and down like how a bird flaps its wingsx6.
*Dumbbell bi's workout(Bi's, I sit on a flat bench w/ no back support)- 1. 50lbsx12 ' 2. 55lbsx10 ' 3. 60lbsx8<between each time i do dumbell presses with 60lbsx12 & then 65lbsx12>
*Shoulder machine- 1. 60lbsx8 ' 2. 65lbsx8 ' 3. 75lbsx8
*Back machine- 1. 85lbsx8 ' 2. 90lbsx8 ' 3. 95lbsx8 ' 4. 105lbsx8
*Chest butterfly machine(focuses on chest only)- 1. 70lbsx10 ' 2. 75lbsx10 ' 3. 80lbsx8
*Biceps macine(moderate lifting)-weight varies based on how tired I am.
*Tricep machine(moderate lifting)-weight varies based on how tired I am.
*Leg press machine(focuses on upper leg muscles and butt, position is sitting up)-weight varies; no higher than 285lbs & no lower than 260lbs<includes no more than 10 & no less than 8 reps w/ 3-4 times).
*Calves lift macine(standing up)-weight varies; no higher than 190lbs & no lower than 165lbs<includes no more than 8 & no less than 6 reps w/ 3-4 times.
~Stretch a little bit, sometimes I do a lite jog afterwards(depends) on a tredmill. DONE, go home eat, rest and take proteins.
Anything else??
*Chest/arm press machine(works chest & Bi's)- 1. 112lbsx12 ' 2. 125lbsx12 ' 3. 137lbsx10 ' 4. 150lbsx8 ' 5. 160lbsx6 <coming down behind my head then the same whole work out only I bring it down in front of my face>
*Shoulder press(using a 15lbs bar, works shoulders and Bi's)- 1. 75lbsx12 ' 2. 85lbsx10 ' 3. 95lbsx8 ' 4. 100lbsx8 ' 5. 110lbsx6
*Curls w/ dumbbells while sitting up straight w/ back support(tri's)- 25lbsx26 each arm<2 times> ' 30lbsx24 each arm<2 times> ' 35lbsx22 each arm<1 times>. Also in between each time I take 20lbs dumbbells and hold them at my sides an bring them straight up and down like how a bird flaps its wingsx6.
*Dumbbell bi's workout(Bi's, I sit on a flat bench w/ no back support)- 1. 50lbsx12 ' 2. 55lbsx10 ' 3. 60lbsx8<between each time i do dumbell presses with 60lbsx12 & then 65lbsx12>
*Shoulder machine- 1. 60lbsx8 ' 2. 65lbsx8 ' 3. 75lbsx8
*Back machine- 1. 85lbsx8 ' 2. 90lbsx8 ' 3. 95lbsx8 ' 4. 105lbsx8
*Chest butterfly machine(focuses on chest only)- 1. 70lbsx10 ' 2. 75lbsx10 ' 3. 80lbsx8
*Biceps macine(moderate lifting)-weight varies based on how tired I am.
*Tricep machine(moderate lifting)-weight varies based on how tired I am.
*Leg press machine(focuses on upper leg muscles and butt, position is sitting up)-weight varies; no higher than 285lbs & no lower than 260lbs<includes no more than 10 & no less than 8 reps w/ 3-4 times).
*Calves lift macine(standing up)-weight varies; no higher than 190lbs & no lower than 165lbs<includes no more than 8 & no less than 6 reps w/ 3-4 times.
~Stretch a little bit, sometimes I do a lite jog afterwards(depends) on a tredmill. DONE, go home eat, rest and take proteins.
Anything else??
