TRANSFORMER!!!

[dream catcher]

kia ora koutou katoa,

My goal is to go from 95kgs, in which I carry most around my body, waist, back etc.. To 85kgs then back to a solid 90kgs. and preform a back squat on a swiss ball.

I have no real structure to my workouts although I do spend a fair amount of time in the gym....quality time???? well that is what I am hoping someone out there can help me with...also, I am exercising on my own therefore, finding my max is somthing I cannot do among other things??..but enough of that because there is so much I can do on my own.

This is day 1

6am 1egg 3more egg whites omlete

1xfish oil tablet

730am 10min run on treadmill (high intensity)

10min bike

bicep curls (negative reps) 3x5

skull crushers 3x10

squats 3x10

deadlifts 4x5

seatedrow 3x10

bicepcurls 21's (standing on bosu ball)

"up and go" milk drink.

Thankyou for taking the time to read.

[BANNER]

SOunds like a base circuit training introduction. Do you play rugby or sumfin?

[biggurl27]

Morning, looking good thus far, if you want to lean up and gain some muscle good clean diet, weight training and cardio is good combo. However you may benefit better from doing more of a structured weight training routine.

High intensity for cardio, possibily drop slightly as you will find fat burning is better at a min range intenisity.

To burn fat most effectively, you want to try and hit approximately 65% of your maximum heart rate. This is known as the ideal fat burning zone. To determine your maximum heart rate, subtract your age from 220 and multiply it by 0.65. This will be the ideal number of heart beats per minute to maximize fat burning benefits from your cardio.

(220 - your age)(0.65) = Ideal heart rate for cardio - but they have that shit on all the cardio gear any hoo. I usually go for just above that i.e. level 13 on Xtrainer heart rate around 140-150

How many days do you go to the gym? How many can you? There are loads of diffent program splits you can look at. All depends how often you can get to the gym

[samoan_muscle]

kia ora koutou katoa,

My goal is to go from 95kgs, in which I carry most around my body, waist, back etc.. To 85kgs then back to a solid 90kgs. and preform a back squat on a swiss ball.

I have no real structure to my workouts although I do spend a fair amount of time in the gym....quality time???? well that is what I am hoping someone out there can help me with...also, I am exercising on my own therefore, finding my max is somthing I cannot do among other things??..but enough of that because there is so much I can do on my own.

This is day 1

6am 1egg 3more egg whites omlete

1xfish oil tablet

730am 10min run on treadmill (high intensity)

10min bike

bicep curls (negative reps) 3x5

skull crushers 3x10

squats 3x10

deadlifts 4x5

seatedrow 3x10

bicepcurls 21's (standing on bosu ball)

"up and go" milk drink.

Thankyou for taking the time to read.

"Up and Go" needs to go my bro - heaps of sugar and piss all protein...have a basic protein shake instead and maybe some fast-acting carbs just before (i like creamed rice)

[Pseudonym]

"Up and Go" needs to go my bro

Nicely put! And true.

As far as your one-rep max goes, it might be interesting, but you don't really need to know it for bodybuilding - not like powerlifting or olympic lifting. I wouldn't have a clue what mine are.

[Old Bull]

and preform a back squat on a swiss ball.

Hey T,

Why would you want to do that?

I am exercising on my own therefore, finding my max is somthing I cannot do among other things

.

Agree with P, but if you want to know just do a 5RM keep going till you cannot do 5 and add about 3.5kilos per rep to get your 1rm

As far as your one-rep max goes, it might be interesting, but you don't really need to know it for bodybuilding - not like powerlifting or olympic lifting. I wouldn't have a clue what mine are.

[dream catcher]

First of all, I would like to thank you all for your advice. It is much appreciated. I will take it on board then let you know the results.

Answers to some of your questions:

1Dont play any sport.

2I get to the gym 5x a week, mainly in the morning

3 and the swissball thing....well...I just thought it would be cool to do!

Thanks again guys for the advice.

Day 2

6am Porridge, microwave eggs 1yolk 2whites, Protein shake with milo.

730 20min cross trainer moderate intensity, 10min bike.

warm up 10min med ball and rebounder.

bench press 3x10 at 40kg

incline bench press 3x10 at 30kg

cabel flys 3x10 at 18kg

lat pulldown 3x10 at 40kg

seated military press 3x10 at 20kg

pull ups 5

swiss ball situps 2x 50

Pull ups very hard

bench press very hard

lat pull down I like em

[dream catcher]

1st workout since last week.

however day 3:

dead lifts 4x70kgs 3 sets

added weight to I eventualy got 1rep at 110kg

Squats 3x10 30kig

benchpress 3x10 40kg

incline benchpress 3x10 30kg

pec flys (cable) 3x10 18kg

seated row 3x10

lat pulldown 3x10

preacher curls (negatives) 3x5

tricep pulldowns 3x20

bicep curls 3x sets of 21's

Although it had been over a week since I had my last workout, today's workout didn't feel to bad. In other words, I felt like I didnt miss too much in terms of progress????

[IronGame]

kia ora koutou katoa,

My goal is to go from 95kgs, in which I carry most around my body, waist, back etc.. To 85kgs then back to a solid 90kgs. and preform a back squat on a swiss ball.

I have no real structure to my workouts although I do spend a fair amount of time in the gym....quality time???? well that is what I am hoping someone out there can help me with...also, I am exercising on my own therefore, finding my max is somthing I cannot do among other things??..but enough of that because there is so much I can do on my own.

This is day 1

6am 1egg 3more egg whites omlete

1xfish oil tablet

730am 10min run on treadmill (high intensity)

10min bike

bicep curls (negative reps) 3x5

skull crushers 3x10

squats 3x10

deadlifts 4x5

seatedrow 3x10

bicepcurls 21's (standing on bosu ball)

"up and go" milk drink.

Thankyou for taking the time to read.

"Up and Go" needs to go my bro - heaps of sugar and piss all protein...have a basic protein shake instead and maybe some fast-acting carbs just before (i like creamed rice)

Actually up and go (if on a budgit) or good ol choc milk would be fine as a PWO drink

But for the love of god please never be seen curling on a bozu ball again!

[dream catcher]

day 4

Still no set programme as such although I am still chipping away I think nicely...

30min cross trainer moderate intensity.

Bench press 3x10

incline bench 3x10

cabel pec flys 3x10

seated row 3x10

lat pulldown 3x10

tricep pull down 3x10

bicep curls 3x 21's

good workout feel as though I can push the weight up slightly

[Luigi]

day 4

Still no set programme as such although I am still chipping away I think nicely...

30min cross trainer moderate intensity.

Bench press 3x10

incline bench 3x10

cabel pec flys 3x10

seated row 3x10

lat pulldown 3x10

tricep pull down 3x10

bicep curls 3x 21's

good workout feel as though I can push the weight up slightly

you dont record the weight???

and why do you do 21 reps for biceps - thats odd

[Pseudonym]

21's are a pretty common (although old-school) technique, Luigi. You do 7 reps of the bottom half of the curl, immediately followed by 7 of the top half of the curl, then 7 reps with full range of motion. I throw it in occasionally when I want a bit of high-rep variety, but it's not my favourite exercise.

[Flamer]

21's are a pretty common (although old-school) technique, Luigi. You do 7 reps of the bottom half of the curl, immediately followed by 7 of the top half of the curl, then 7 reps with full range of motion. I throw it in occasionally when I want a bit of high-rep variety, but it's not my favourite exercise.

Try them for Lying Leg Curls - FEEL THE BURN!!

[poos_n_wees]

Try them for Lying Leg Curls...

thegreatiam.. While I agree that there's heaps you can do on your own, I'd suggest checking out the Routine Organiser from this website on how to set up a training split.. it'll be a better way to track your progress, and it makes things easier - walking into the gym and knowing exactly what muscles you're gonna be training and what exercises are gonna hit them :nod: