i'm doing mostly core lifts. squats, push presses, dead lifts, power cleans. and of course bench.

monday was the first time i did deadlifts in a long long long long time. my hamstrings are still so sore that i cannot walk properly. i'm basiclaly waddling.

 

2 hrs/wk ain't cutting it for me. I want to get cut up. but I eat too much fatty foods and not running enough.

 

If you don't want ot get big but want to get lean and tone you need to do more reps with less weight or do some sort of cardio work-out.

I teach TKD 4 days a week 3-4 times a night. So I'm doing cardio for about 2-3 hours a night. How are them apples?

 

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I think I need a new workout plan. But somehow I need to balance it between lacrosse... Right now we have conditioning 5 days a week 2 hours a day. Pure running, sprints etc. Which pretty much puts me out of the gym. I usually went 3-4 times a week. Im wondering. Should I go to conditioning and drive straight to the gym and start pumping iron? Im usually pretty damn tired after.
Im about 5'9 and weigh 179. h: Looking to get down to 160? maybe? 165? something that makes me look a lil better. To tell you the truth, I really only have a small gut and cant get the fat off of my pecks. Arms are pretty defined but need something new that I know can lose some fat whiles still being big.

Jon

 

Its all about interval cardio yo!

do it like this and u will lose a lot of fat and it will help u get cut too proper diet is also good

15 minutes of jogging.........warm up and gets the heart rate going
3 sets of 25 situps........good at keeping the heart rate up and targets your abs
20 minutes of running(2 minutes running 1 minute jogging)
3 sets of 25 leg lifts........targets lower abs
25 minutes of sprinting(2 minutes sprinting 1 minute jogging)
stretch


Remember.........the best time to work out is in the morning before u eat anything since your body uses all the glucose(sp?) in your bloodstream over the night and in the morning is in a fasting state...........so when u work out it forces your body to use its reserves.........ie your fat, and its proven you do burn fat 3x as fast if u work out in the mornings, not to mention it gets your metabolism working early so u burn even more

That works incredibly well............also in terms of diet its pretty easy

this is my diet..........u can use it if u want, it works really well for me and i don't feel hungry during the day

cardio workout(8:00)
breakfast(9:00am) - breakfast shake or protein shake
Snack(11:00am) - usually an apple or orange or a yogurt
lunch(1:30pm) - 5 eggs and a big glass of grape juice
Snack(5:00pm) - piece of fruit or protein bar
dinner(8:00) - usually a lean cuisine meal or i make a piece of chicken or fish
workout(11:00)
snack(12:30) - protein shake
bed(3:00am)

also for getting ripped doing half reps is recommended........a forum i suggest is www.discussbodybuilding.com and they have tons of helpful info.

Good luck fatties

 

i quit lacrosse so i can gain as much mass as i can for football.

 

Here is my chest workout

3 sets of 12 reps of bench press.........don't go over 12 reps as it tends to get harder on your joints as the weight starts to increase

3 sets of 12 of chest flies

3 sets of 12 of incline

3 sets of 12 of decline

3 sets of 12 military

3 sets of 12 of dumbbell press

Its overall a pretty easy chestworkout but it will get rid of your manboobs fast

 

Im still deciding if I should play next year. :thinking: Was going to decide after the lacrosse season is over. Probably wont as I will be a senior, and 1st year? what you think? If I did I would go to a couple of camps and make sure im there for summer. Probably would want to play linebacker.

 

What about weight? Typically do chest flies at 75 pounds. But always confused on what I should lift.