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| Let's exercise together!; The workout topic | |
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| Tweet Topic Started: Jan 16 2015, 03:08 PM (1,038 Views) | |
| LayzKem | Jan 19 2015, 03:00 PM Post #16 |
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Mist Could Not Pass
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Now, okay. Here is my Tuesday's & Thursday's routine. You can pick out the exercises you like and CAN do and start doing them pretty much every day since you work out at home, but i really encourage you to find a way to regularly go to the gym or go to the nearest park that has pull-up bars, rails and such. Now, i know the thought of you struggling to complete a pull-up in public may sound frightening, intimidating at first but go for it. You have to make sacrifices - i think being fit is more important than some blokes at the park laughing at your efforts. TUESDAY: Lats, Chest, Abs + stamina STAMINA: 1. Nothing special, i go for a jog before i go to the gym. Know your limits and that you still have to work out after you finish your jog. LATS - Bars (i'll leave out the more intense ones, if you want to know them, let me know): 1. 15x regular pull-ups (change it to five if you struggle, just make sure you TRY) 2. 5x behind the head pull-ups (the bar touches your neck) 3. 5x side to side pull-ups (lift your weight to one side) 4. 5x hand grip changes (pull up, stay up, switch the direction of one of your palms - repeat until you've done both hands 5 times) 5. 5x Leg lifts REPEAT 2-4 TIMES. CHEST - Home/Gym: 1. 15x Push-ups (regular) 2. 15x Walk-out push-ups (start off from a regular push-up, hold your legs straight and slowly try to stand up whilst pushing with your hands) 3. 15x Inner elvis touches (regular push-up, but every time you do one, bring your leg to your elbow) 4. 15x Dips 5. 15x Full body dips 6. 15x Backwards dips on a ledge 7. 15x Wide/Inner push-ups REPEAT 2-4 TIMES. ABS - Home/Gym: 1. 15x Sit-ups 2. 15x Toe touch crunches 3. 15x Push-through crunches 4. 15x Lower back bends (these are the "backwards sit-ups" i talked about in my previous post 5. 30 sec back hold 6. 30 sec alternating Inner/Wide holds 7. 15 wide spread sit-ups/toe touches REPEAT 2-4 TIMES Some of the names for the exercises might be confusing, but you can use YT or Google for that. Edited by LayzKem, Jan 19 2015, 03:06 PM.
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| Monstarcookie | Jan 21 2015, 11:11 AM Post #17 |
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the more of these workouts I do the more I realize how horribly out of shape I am. It's going to hurt so bad tomorrow..... Oh well...I will press on and do better every time I do these workouts. In the end, like I said before, my aim is not really to lose any fat or gain any muscles, it's just to establish a workout routine. Once I've been doing this 3 times a week for a couple of months I can start thinking bout going for results (tho naturally I do hope for some improvements during these months....otherwise I'd be doing everything horribly wrong....)
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| LayzKem | Jan 21 2015, 02:32 PM Post #18 |
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It's totally fine. Don't worry, results will come - determination, discipline and belief are the three key words here. Also, talking about hurting/pain, a smart man once said: "Pain is temporary - it may last for a moment, a day, a week or even a year, but eventually it WILL subside and something else will take its place .. if you quit however, it will last forever.". Work hard, test your limits, setting small goals for yourself is good (ex: today i did 8 push-ups without stopping, next time i'll do 9). Always remember WHY you started, let that "WHY" motivate you. When you feel like you want to skip a workout, think about that "WHY". When you've done 11 push-ups out of 12 and you feel like giving up, think about that "WHY". Even if you don't see results when you expect to see results, it's okay. It took me a year to go from massively underweight to normal. I'm not buff or ripped or anything (it's my aim though, this is my "WHY" and what drives me on), but gym has become my passion. If you keep going for a full year, i can guarantee you that you'll see results and you'll be pleased - during that i'm also pretty sure that you'll also develop a passion for working out. Edited by LayzKem, Jan 21 2015, 02:32 PM.
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| Lethargus | Jan 21 2015, 04:19 PM Post #19 |
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Woof Woof Woofies!
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Haven't tried it myself, but thought you guys might this interesting: http://imgur.com/a/D1R4n?gallery |
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| thewryness | Jan 21 2015, 11:17 PM Post #20 |
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Chicka Bow!
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I have good intentions at all times.
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| LayzKem | Jan 22 2015, 05:15 AM Post #21 |
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Yup. This is pretty legit. Wry, you need to make those intentions into a reality. If you want to get fit - you can, you will, you must. |
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| Monstarcookie | Jan 23 2015, 11:31 AM Post #22 |
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Leg daaaaaay! Did Kims leg day workout, 2 reps except for the last 30 squats. Next week I'm aiming for the last 30 squats on rep 2 as well. |
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| LayzKem | Jan 23 2015, 12:02 PM Post #23 |
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Das gud brobeans. I just got back from the gym aswell. Feeling good. |
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| Unfie | Jan 23 2015, 01:01 PM Post #24 |
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Big Sweaty Moose Bleepers
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I remember when I started going to the gym awhile back I strained some back muscles several times on deadlifts, barbell rows and squats. Huge mistakes, I could barely arch my back without severe pain. It's completely healed now, since that was awhile back. And I've corrected my form, so I'm 100% sure I'll never have similar injuries again. But man, form is everything. I'm gonna feel the repercussions when I'm older. Word to the wise: keep practicing form with light weights until there's nothing left to perfect. |
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| LayzKem | Jan 23 2015, 03:18 PM Post #25 |
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Correct form is the only form. |
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| Monstarcookie | Jan 24 2015, 07:58 AM Post #26 |
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my legs aren't hurting nearly as much as they did last week, even tho I doubled the workout from last week. I'm.....a little disappointed tbh. |
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| LayzKem | Jan 24 2015, 11:29 AM Post #27 |
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That's normal. After the first time it gets easier, but the result will be the same. Also, the time you rest between the reps may be too long.
Edited by LayzKem, Jan 24 2015, 11:32 AM.
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| beastman721 | Jan 24 2015, 11:35 AM Post #28 |
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Chicka Bow!
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Can someone confirm if this whole 1g of pProtein per pound of body weight is legit? I mean, I can't even imagine me taking in 140g of protein a day; that's insane. So if I start like a three day a week total body workout and I'm not eating 140g of protein a day am I going to lose muscle? Something tells me the answer is no but I see this 1g per lb everywhere and it's intimidating as hell, even more so than the actual workouts.
Edited by beastman721, Jan 24 2015, 11:35 AM.
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| LayzKem | Jan 24 2015, 11:42 AM Post #29 |
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I don't really know anything about the "This is how much you have to eat, this is what you can eat and this is what you must do to keep your muscles" stuff. I eat what i want and i don't really fuss over the calories and stuff. I just suggest you eat clean (no fast food, that's my only rule), 3 meals a day with snacks in between them. BUT I use 7,5g of Creatine, 60g of Protein powder & 60g of Carboyhydrate powder before and after my workout. Edited by LayzKem, Jan 24 2015, 11:43 AM.
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| Monstarcookie | Jan 26 2015, 04:00 PM Post #30 |
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did chest and shoulder workout today. Pushed through the pain and did all reps. Ugh, me no likey shoulder stuff, would much rather do legs than shoulders. |
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It's going to hurt so bad tomorrow..... Oh well...I will press on and do better every time I do these workouts. In the end, like I said before, my aim is not really to lose any fat or gain any muscles, it's just to establish a workout routine. Once I've been doing this 3 times a week for a couple of months I can start thinking bout going for results
(tho naturally I do hope for some improvements during these months....otherwise I'd be doing everything horribly wrong....)



7:10 PM Jul 10