I am a NEWBIE and needs HELP!!!

rhinoisback

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5/3/10
Chest Day/Cardio

Stretch for 5 minutes before workout.

DB Flat Bench - Warm Up Set, 80x10, 90x10-5, 100x8-5, 120x6, 105x8-3
Incline DB bench - 85x8-5, 90x8-5, 90x8-4, 90x8-3
Hammer Bench - 225x10-4, 275x6-3, 275x7-2
Incline Hammer Bench- 225x8-6, 225x10-4, 225x6-3
Decline DB Bench- 75x8
Decline BB Bench- 225x15, 275x10

-Didn't feel like doing decline DB bench.

Cardio
30 mins on stairmaster

- I would really like to improve on my definition and strength. I know its almost impossible to do both but please help me.
 

gwindow13

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In my opinion i would add in a stretch exercise like flyes/pec deck at the start of your routine. and maybe loose a pressing movement or two. Also consider slowing your rep pace down, you'll feel like working more. I do really heavy -negative chest press that always works a treat. Negatives work wonder, give it a try. also definition comes from Body fat so cardio, diet and training all need to be spot on. Something like this??
Flys 3sets
superset
incline Bench 3sets
Flat DB or BB bench 3 sets
-neg Chest press
Dips if you feel like it
Cardio and Stretching
Good luck and i hope this helps
 
sanchezgreg18

sanchezgreg18

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5/3/10
Chest Day/Cardio

Stretch for 5 minutes before workout.

DB Flat Bench - Warm Up Set, 80x10, 90x10-5, 100x8-5, 120x6, 105x8-3
Incline DB bench - 85x8-5, 90x8-5, 90x8-4, 90x8-3
Hammer Bench - 225x10-4, 275x6-3, 275x7-2
Incline Hammer Bench- 225x8-6, 225x10-4, 225x6-3
Decline DB Bench- 75x8
Decline BB Bench- 225x15, 275x10

-Didn't feel like doing decline DB bench.

Cardio
30 mins on stairmaster

- I would really like to improve on my definition and strength. I know its almost impossible to do both but please help me.
What kind of help are you looking for diet,training, supplements. Thats really order of importance for any goal
 

rhinoisback

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I want to cut, to be honest I want to learn how to get rid of excessive skin. I tried all of the cream, coconut oil, Vitamin E. I can't get rid of excessive skin around my abs area. Diet, will you be able to give an example of good cutting phase diet?

Thank you so much for all of your help
 

rhinoisback

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5/4/10

Triceps

Mood- I felt pretty good, but I know I need to take break pretty soon because I can start to feel my muscles being over trained.

Flat Bench EZ Bar Skull Crushers- WU: 35lbx20, 55x20, ME: 135x15, 145x13, 145x10
DB Tate Press- 30lbx20, 35x20, 45x15, 45x15
Incline Bench EZ bar Skull Crushers- 85lbx20, 85x20, 85x15, 85x14
Tricep Push Downs- 60x20-5, 70x15, 70x15, 70x14; Very Slow Movement, tried to resist as much as I can

Dips- BWx3, BWx3; I was spent...

Cardio- 30 mins on Stairmasters at level 7
 

rhinoisback

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5/5/10

Backwidth and Backthickness

Cable Rows- WU: 100x20-5; 150x15, 180x15, 200x15, 100x15; Slow Movement
Lat Close Grip Pulldowns- 110x15, 140x15, 200x12, 230x10
Wide Grip Lat Pulldowns- 170x15, 170x15, 170x10, 170x8
Wide Grip Pull Ups with Assist- BWx10, BWx10, BWx10, BWx10
Deadlift- 135x15, 135x12, 135x10; 10 sec hold for each rep
DB Rows- 90lbx10, 95x8

Cardio- 30 mins on Stairmaster at level 6
 

rhinoisback

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5/6/10

Biceps and Forearms

Mood- Feel like ****, don't feel like lifting..Ready to take two week break

EZ bar wide grip curls- WU:35x20, 75x15, 95x15, 95x12
EZ bar close grip curls- 75x8, 75x8, 75x8, 75x8
Arm Curl Hammer Machine- 60x8-3, 70x8-2, 70x12, 70x5
DB Alternate curls- 50x12, 50x12, 50x10, 45x12
DB Forearm curls with straight bar- 60x10, 60x15

Cardio - 40 mins on stairmaster at level 5
 

rhinoisback

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5/7/10

Just Cardio and Abs for a week and then 5 day break and then back to lifting.

40 mins on stairmasters at level 7
30 mins on liptical machine ? -idk how to spell that
100 reps of jump rope, set of 5

crunches- 3 sets of 50

- this is prob. why I have such a bad looking abs...

-Question, how do you stay in shape while on break? like not losing any strength and size?

Thank you for all of you guys' help.
 
sanchezgreg18

sanchezgreg18

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5/7/10

Just Cardio and Abs for a week and then 5 day break and then back to lifting.

40 mins on stairmasters at level 7
30 mins on liptical machine ? -idk how to spell that
100 reps of jump rope, set of 5

crunches- 3 sets of 50

- this is prob. why I have such a bad looking abs...

-Question, how do you stay in shape while on break? like not losing any strength and size?

Thank you for all of you guys' help.
I dont really take breaks just deload with light weight high rep or all cardio for a week.

What does your diet look like right now? how many calories and what is the macro breakdown ? a sample of 1 day would be good too
 

rhinoisback

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I personally don't know how to really eat.
I just try to eat good healthy food.
Stay with complex carbs, protein, vegies, and healthy fat.

I try to eat every 3 hours so that my metabolism will be working constantly.
I don't eat candies, soft drinks, fast foods or anything that are bad for your diet.

May be, I eat too much? I know this is retarded question but thank you for helping me
 
sanchezgreg18

sanchezgreg18

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I personally don't know how to really eat.
I just try to eat good healthy food.
Stay with complex carbs, protein, vegies, and healthy fat.

I try to eat every 3 hours so that my metabolism will be working constantly.
I don't eat candies, soft drinks, fast foods or anything that are bad for your diet.

May be, I eat too much? I know this is retarded question but thank you for helping me
Well Ill tell you what, For sure if you dont know how many calories youre eating then its going to be extremely difficult to cut fat. What you need to do is either track your calories using fit day and find what your maintenance calorie level is (whatever amount u eat per day to stay at the same weight)
and then from there you would need to subtract calories preferably from carbs IMO. but you could lower carbs and fats slightly, protein if ur eating it in excess. But at some point youll have to plan meals if u wanna get serious about losing some fat.

me personally I have everything Im going to eat on paper 4-5 days in advance and cooked 2-3 days in advance. and its really not hard to plan meals Ill do 5 days worth in 45 minutes throughout the day
 

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