Confidence and Success > SBG Fitness Challenge
July Sly fitness challenge....make your dome look even better!
marshd1000:
My goal is to get back to the gym and make it 4 times a week! I initially want to do the elliptical foa a half hour. I would like to lose 5 pounds a month!
BillOnBass:
Have been on a great full-body beginner's routine for 15 weeks now and I'm set to move up 10% of weight in all exercises next Monday!
For each exercise I do 2 work sets of the full weight after I do one warmup set of 25% weight and one set of 50% weight (I only do warm up sets for the first 3 exercises I'll list). Do your heavy day, skip a day, medium day (10% less than heavy), skip a day, light day (20% less than medium). MWF for me, skipping Tues and Thurs. 8 reps of each exercise the first week, 9 the following week, all the way up to 12 reps on the 5th week. If after the heavy day on the 5th week you can do all 12 reps for 2 sets, then you can move up 10% weight in that exercise. If you can't do the 12 reps, start over the next week at the same weight.
Next Monday these will be my work set goals (not 1 rep max), and I'm excited because I've never lifted this much ever!:
Squats: 200lb.
Bench Press: 200lb.
Bent Row: 130lb.
Military Press: 130lb.
Stiff-legged Deadlift: 175lb.
Two-handed cable curls: 140lb.
Calf Raises: 400lb.
After I plateau with this mass gaining/strength program (I imagine in the next 6 months, but who knows!), I'll be moving on to a more advanced split body routine for strength gains and then to a more cardio/endurance type routine for cutting fat.
Beardman:
Stupid imperial system... brb calculator... have you only been lifting for 15 weeks, or were you doing a different program prior? Because those are some pretty impressive numbers. I've got a few various injuries that stop me from advancing as fast as I would like too.
I work out 6 nights a week, with Monday being my rest day. Tues, Thurs, Sat are my cardio nights, Wed, Fri, Sun are my weight nights.
@Marsh, I can see you easily losing 5 pounds a month! especially if you are in the gym 4 nights a week and are eating right (even I struggle with that part haha)
warhawk:
I have been actively been going to the gym since the end of May. I choose not to have a measurable goal of how many pounds I need to lose or increasing my bench press or squats.
The only goal that I wanted to accomplish is just to get to the gym atleast twice a week in the beginning. Since than (past two weeks)... I have increased it to three times a week. I am really feeling the benefits of my time in the gym and look forward to my workouts. Matter of fact... I feel guilty when I can't go to the gym. O0
WARHAWK O0
BillOnBass:
I was doing my own dumb program with no real progress for a few months before this 15 weeks. This is my first time getting into weightlifting seriously. This program helps you advance fast! To give you an idea of how fast, I was doing 35 lb. barbell curls 15 weeks ago, now I'm doing 60 lb. curls (and more reps). Am currently taking whey protein powder shakes and creatine powder as well. The creatine before workouts really helps get you pumped and focused.
Navigation
[0] Message Index
[#] Next page
[*] Previous page
Go to full version