- oaklandp8ntbalr
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Generalizations.
Helping idiots hate other idiots since people have existed.
Posted by: Dozen Plague
EDIT 2: This is my workout. This workout is lifting/cardio, but not enough cardio to lose muscle (cardio does that):
This is completely and totally false. There is no scientific evidence to prove that cardio burns muscle whatsoever. I don't know where this myth started but it simply won't die.
Day 1:
-run half a mile. I do this on the treadmill, and I plan on going faster, but as of now, I go .5 warm up, at that time I go to 4.0 speed. 1.5 I got to 4.5. 2.5 I got to 5.0. 4.5 I go to 6.0. 5.0-5.5 I go 6.5 speed.
Not to be rude but...that's it? Unless this is just a small warmup.
-Use the lat machine to perform lat pulldowns. Right now I do 90-100 pounds, 8-10 reps, and 4 sets.
-One-arm dumbbell row. I do 12-15 using a 20 pound dumbbell, 4 sets.
-Hammer Curls. 8-10, 4 sets. Using 20 pounds on each hand.
-Standing or inclined dumbbell curls. 20 pounds. 8-10 3-4 sets.
-For forearm I sit down on a bench, put on hand on my knee for leverage, grab a 20 pound dumbbell, put my elbow on my other knee with my other arm, and roll the dumbell from the tips of my fingers to the palm of my hand. Half of your forearm should be between your legs. 15 reps, 4 sets. (also builds calluses)
-Abs. I have a tiny problem on my leg (pinched nerve), so i do planking. 1 minute of planking, 3-4 sets.
I see you're doing Back/Biceps, a good split. You might want to through in some more core exercises such as Russian Twists and V-Ups. It wouldn't hurt to target your lower back a little more; deadlifts or Back Raises are great.
Day 2:
-Run one mile outside (no treadmill)
Good stuff.
Day3:
-Run 0.5 miles like above.
- Lay on a bench and do flys. 20 pounds, increasing to 25, 4 sets of 8-10.
- Lay on a bench and do dumbbell presses. 20 increasing to 25, 4 sets.
- Grab 30 pounds, put weight behind your head and hold with two hands. Put the palms of your hand facing up, pushing against the side of the dumbbell. Pull up and down. 4 sets, 8-10 reps. (OVERHEAD DUMBBEL EXTENSION)
- Law on a bench and get in one arm row position. This time, start at the top next to my ribs with 20 pounds. Using only your forearm as a form of travel, use your tricep muscle to pull your forearm back, almost extending your arm backwards. Do this 10-12 times, 4 sets. (TRICEP KICKBACKS)
-Shoulders. I might do two or one exercise. Grab a seat and lay off of it, holding on to the sturdy object with one hand and laying away from the chair. grab 20 pounds and lift arm sideways. Other exercise is grabbing two 20 pound dumbbells, putting them together while standing, and from the waist pull up toward the chest. (LATERAL DB RISES, FRONT DB RAISES)
-Traps. grab 30-40 pound dumbbells in each hand. Put them next to your thighs while standing, and shrug your shoulders. 15 reps, 4 sets. (SHRUGS)
I see you're doing Chest, Triceps, and Shoulders. If you feel comfortable working your Triceps and Shoulders on the same day, this is fine.
However, I'm noticing one key thing...
You are not doing any Leg lifts. You are ignoring your entire lower body; running is not enough to build leg muscle.
[Edited on 07.19.2012 7:11 PM PDT]