Bluemoon Fitness Thread

[Mrmcfc]

So I have been doing some research and looking around etc and found this beginners workout week.

Can do all of these exercises with the equipment I have access to which is important. Started on Wednesday and did the workout, did the friday one today as well.

Starting proper on Monday. Also been adding some treadmill, punch bag and rower in each day as well which I enjoy.

Monday (Chest/Shoulder/Triceps)
Flat Bench Press – 3x8
Incline Dumbbell Bench – 3x8
Skull Crushers – 3x8 (similar to lying tricep extensions)
Close Grip Bench Press – 3x8
Seated Dumbbell Military Press -3x8
Lateral Dumbbell Raises – 3x8


Wednesday (Back/Biceps)
Dead lifts – 3x8
Bent over one arm Dumbbell rows – 3x8
Lat Pull Down 3x8
Barbell Bicep Curl -3x8
One arm Dumbbell hammer Curls – 3x8


Friday (Legs/Abs)
Bulgarian Splits – 3x8
Dumbbell Lunges – 3x8
Calf Raises-4x10
Abdominal workout (Crunches, leg raises, whatever)

My next thing is diet really, I have cut out the crap and replaced it with healthy alternatives and lost a bit of weight already although I am working out as well.
I read a lot of people saying have so many meals a day with X amount of protein and it just seems so difficult to stick to. Will have to do some more reading and try and see the best way I can do it.

Imo I'd replace incline bench to decline. A lot more pec activation in my experience.

Forget the so many meals a day. Get your macros in however many meals you want!
1 gram of protein per pound of bodyweight, fats and carbs tend to sort themselves out in my experience.

 

[quiet_riot]

Imo I'd replace incline bench to decline. A lot more pec activation in my experience.

I would say stick with incline, as he is aiming to work shoulders on the same day, and incline hits the front delt nicely.

All opinions of course.

 

[Mrmcfc]

Imo I'd replace incline bench to decline. A lot more pec activation in my experience.

I would say stick with incline, as he is aiming to work shoulders on the same day, and incline hits the front delt nicely.

All opinions of course.

Agree.
that's why I stick away from incline, too much shoulder input!

:)

 

[decmancity]

The running and boxing isn't for long periods they are just warm up/warm down exercises really but I suppose I could just go to the gym and do weights then on the alternate days go all out with the cardio.

Will change round the bench press to decline mate and see how I get on if not I can stay with incline.

Cheers for the advice regarding the diet mate, going to ask a huge favor here but could anyone who has knowledge in this area help me build a diet plan that tells me basically exactly what I should be eating and so on.

I was thinking of tracking what I eat and at what time next week then posting it up on here so it helps you fellas suggest what to change etc. Would that be ok?

 

[garymj]

Trained my son,to get some size on him, hes been boxing since he was 10,but was a bit thin,Last year he won the light heavy weight welsh title in swansea. This is his routine. mon, wed and fri ,morning 30 min run, 6pm boxing training , uesday chest bis and tris, Thursdays back and delts and traps, Sat legs. 5 meals every 3 hours.Breky big bowl of porridge chopped banana,1 scoope of protein powder,(he swears by it) lunch 3 poaced eggs on whole wheat toast,1 "Danio" yoghurt ,1 peice of fruit. 4pm, 3 pieces of turkey on a bap another yoghurt.
Dinner,7pm, whaterver his mam makes,steak,chicken or fish with veg. 10 pm protein shake with hot milk, bed.He likes the protein shakes, I think there a waste of money, but he cant be told.

 

[decmancity]

Cheers gary.

Will log everything next week and then will post it on here and hopefully some kind soul can help me how I can improve it.

 

[Dirty Harry]

So I have been doing some research and looking around etc and found this beginners workout week.

Can do all of these exercises with the equipment I have access to which is important. Started on Wednesday and did the workout, did the friday one today as well.

Starting proper on Monday. Also been adding some treadmill, punch bag and rower in each day as well which I enjoy.

Monday (Chest/Shoulder/Triceps)
Flat Bench Press – 3x8
Incline Dumbbell Bench – 3x8
Skull Crushers – 3x8 (similar to lying tricep extensions)
Close Grip Bench Press – 3x8
Seated Dumbbell Military Press -3x8
Lateral Dumbbell Raises – 3x8


Wednesday (Back/Biceps)
Dead lifts – 3x8
Bent over one arm Dumbbell rows – 3x8
Lat Pull Down 3x8
Barbell Bicep Curl -3x8
One arm Dumbbell hammer Curls – 3x8


Friday (Legs/Abs)
Bulgarian Splits – 3x8
Dumbbell Lunges – 3x8
Calf Raises-4x10
Abdominal workout (Crunches, leg raises, whatever)

My next thing is diet really, I have cut out the crap and replaced it with healthy alternatives and lost a bit of weight already although I am working out as well.
I read a lot of people saying have so many meals a day with X amount of protein and it just seems so difficult to stick to. Will have to do some more reading and try and see the best way I can do it.

Swap the order of the shoulder and triceps exercises mate, and nothing wrong with having 4 meals a day, breakfast, dinner, tea, supper as long as your hitting your macro's it's fine.

 

[Mrmcfc]

Cheers gary.

Will log everything next week and then will post it on here and hopefully some kind soul can help me how I can improve it.

ideally you should find a calorie calculator online, as that'll ultimately determine how much you need to eat.
Maybe get onto myfitnesspal or something similar to track what you're eating?

Its a pain in the arse but it's the easiest way to see where you're going wrong... Not eating enough/eating too much.

 

[decmancity]

I am on MyFitnessPal and I eat around or a little less than the cals I need to lose weight and it is working so far.

But still I want to make sure that I am eating the right stuff :)

 

[garymj]

I am on MyFitnessPal and I eat around or a little less than the cals I need to lose weight and it is working so far.

But still I want to make sure that I am eating the right stuff :)

Get arnolds, "education of a body builder" I got it in the late 70s, my bible,I still use his routines from it today,You can buy it on amazon, Tell you everything you want to know.