glaze1353
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The Split:
:squat:
(I made it easy for everyone to read, so you dont get bored)
MON - Full Body(No Cardio)
TUES - 5 mins treadmill jogging warmup / 40 mins Kickboxing Bag Work
WED - Full Body(No Cardio)
THURS - 5 mins treadmill jogging warmup / 40 mins Kickboxing Bag Work
FRI - Full Body(No Cardio)
SAT - 5 mins treadmill jogging warmup / 40 mins Kickboxing Bag Work
SUN - OFF(No Cardio)
Full Body:
(1 warm up set for each exercise, then one set all out.)
Squats - 1 x 8-10
Leg Extension - 1 x 8-10
Leg Curls - 1 x 8-10
DB Pullovers - 1 x 8-10
BB Overhead Shoulder Press - 1 x 8-10
Seated Rows - 1 x 8-10
Flat BB Bench Press - 1 x 8-10
BB Curls - 1 x 8-10
Tricep Extensions - 1 x 8-10
Wide Grip Pullups - 1 x 8-10
Weighted Dips - 1 x 8-10
Smith Machine Shrugs - 1 x 8-10
Standing Calve Raises - 2 x 10-12
Decline Sit ups - 3 x 12 - 15
Kickboxing:
5 mins Jogging Treadmill(Warmup)
Bag Drill 1 (Kicks and Knees Only) - 2 mins
1 min Break
Bag Drill 2 (Boxing and Elbows Only) - 2 mins
1 min Break
Bag Drill 3 (Freestyle) - 4 mins
5 min Break
60 + Right Round House Kicks - 3 mins
1 min Break
60 + Left Round House Kicks - 3 mins
Knees and Elbows - 3 mins
5 min Break
Bag Drill 1 (Kicks and Knees Only) - 2 mins
1 min Break
Bag Drill 2 (Boxing and Elbows Only) - 2 mins
1 min Break
Bag Drill 3 (Freestyle) - 4 mins
I am starting this split tomorrow. I am currently on sust 250 (2mls a week MON/THURS Delt shots) I know that most will argue that i am to young but please just try and give me your thoughts on the training.
I have 8 more weeks left of the sust cycle so I can handle this training for a good 8 weeks. I am currently 99.5 kg about 14 - 16% Bodyfat. I have a bit of a jelly belly. But all around i have a stocky physique, and when i go out in public every one just assumes i have a six pack and that i look like a personal trainer.
My all around goal is to get my muscles ripped and to lose about 4 - 8% bodyfat but maintain or even gain muscle.
I don't have a diet and, I do no how important a diet is but i mostly eat healthy. I eat try to eat around 6 meals a day. I take a multivitamin every morning and have a protein shake 1 hour before training and one imediatley after. Also if you can I would be grateful for any ideas of a diet for this type of training and my goal.
I train by myself. Its not that i don't like having a training partner, its just that i can focus more and train harder by myself. I take this very seriously and all help will be greatly appreciated. And if enough people can help me with this i would be verywilling to start a log and update everyone everyday on what i did and the effects its having.
I will be looking forward to your guys feedback.
:squat:
(I made it easy for everyone to read, so you dont get bored)
MON - Full Body(No Cardio)
TUES - 5 mins treadmill jogging warmup / 40 mins Kickboxing Bag Work
WED - Full Body(No Cardio)
THURS - 5 mins treadmill jogging warmup / 40 mins Kickboxing Bag Work
FRI - Full Body(No Cardio)
SAT - 5 mins treadmill jogging warmup / 40 mins Kickboxing Bag Work
SUN - OFF(No Cardio)
Full Body:
(1 warm up set for each exercise, then one set all out.)
Squats - 1 x 8-10
Leg Extension - 1 x 8-10
Leg Curls - 1 x 8-10
DB Pullovers - 1 x 8-10
BB Overhead Shoulder Press - 1 x 8-10
Seated Rows - 1 x 8-10
Flat BB Bench Press - 1 x 8-10
BB Curls - 1 x 8-10
Tricep Extensions - 1 x 8-10
Wide Grip Pullups - 1 x 8-10
Weighted Dips - 1 x 8-10
Smith Machine Shrugs - 1 x 8-10
Standing Calve Raises - 2 x 10-12
Decline Sit ups - 3 x 12 - 15
Kickboxing:
5 mins Jogging Treadmill(Warmup)
Bag Drill 1 (Kicks and Knees Only) - 2 mins
1 min Break
Bag Drill 2 (Boxing and Elbows Only) - 2 mins
1 min Break
Bag Drill 3 (Freestyle) - 4 mins
5 min Break
60 + Right Round House Kicks - 3 mins
1 min Break
60 + Left Round House Kicks - 3 mins
Knees and Elbows - 3 mins
5 min Break
Bag Drill 1 (Kicks and Knees Only) - 2 mins
1 min Break
Bag Drill 2 (Boxing and Elbows Only) - 2 mins
1 min Break
Bag Drill 3 (Freestyle) - 4 mins
I am starting this split tomorrow. I am currently on sust 250 (2mls a week MON/THURS Delt shots) I know that most will argue that i am to young but please just try and give me your thoughts on the training.
I have 8 more weeks left of the sust cycle so I can handle this training for a good 8 weeks. I am currently 99.5 kg about 14 - 16% Bodyfat. I have a bit of a jelly belly. But all around i have a stocky physique, and when i go out in public every one just assumes i have a six pack and that i look like a personal trainer.
My all around goal is to get my muscles ripped and to lose about 4 - 8% bodyfat but maintain or even gain muscle.
I don't have a diet and, I do no how important a diet is but i mostly eat healthy. I eat try to eat around 6 meals a day. I take a multivitamin every morning and have a protein shake 1 hour before training and one imediatley after. Also if you can I would be grateful for any ideas of a diet for this type of training and my goal.
I train by myself. Its not that i don't like having a training partner, its just that i can focus more and train harder by myself. I take this very seriously and all help will be greatly appreciated. And if enough people can help me with this i would be verywilling to start a log and update everyone everyday on what i did and the effects its having.
I will be looking forward to your guys feedback.