Bodybuilding society

shouldn't you have protein at every meal?

shouldn't you have protein at every meal?

Im up for it, like dyslexic banana said, im not exactly a proper bodybuilder. But weight train and interested in all that.

I wanna join, I wanna join!

I work out 4 times a week, usually like this:

Mon - Chest and Back (Heavy)
3 sets of 8 - 12 reps
Bench Press weight up to 20kg
Peck Deck - wut 20kg
Pulldowns - wut 60lbs
Dumbell Flyes - wut 16kg
Bent-over dumbell rows - wut 18kg


Tues - Legs
3 x 8 - 12 reps
Squats - wut 100kg
walking lunges - wut 20kg
leg extensions - wut 60lbs
leg curls - 60 lbs
calve raises - wut 75kg

Wed - rest

Thurs - Biceps and Triceps
tricep pushdowns - wut 40kg
weighted dips - wut 10kg
tricep ext - wut 10kg
barbell curls - wut 15kg
concentration curls - wut 14lbs

Fri - Chest and Back (Light)
As on monday but cut the weight by half

Cardio is usually alot of walking (15,000 steps at very fast pace), 30 mins HIIT on elliptical trainer or HIIT on bike in park.


My usual diet:

9.30 - A choc myoplex with oats or a bowl of fruit n fibre

11.30 - apple, coffee, cottage cheese

12-00 - 1.00pm - post-workout - protein shake with udo's oil and a handful of berries

3.00 - Chicken/fish with salad drizzled with balsamic vinegar and olive oil or veg and a small jacket potato with cottage cheese OR a brown pitta with tuna and tomatoes

5.00 - apple and coffee, cottage cheese

7.30 - chicken or fish with salad or veg

I usually make my chicken by marinading chicken strips in lemonjuice, olive oil and 1 tbspn tandoori powder for 2hrs or overnight and grill in the foreman.


AND NO...........I don't even remotely resemble a bloke!

as I promised..I will put up my abs routine..(i will start it probably in 2 weeks..havent worked abs for approx 2 months..)

first..obviously, warm up with stretching and do about 20-30 crunches..
This workout in total should last approx 10-15 mins so not long The trick to this is that you have no rest between the exercises..

1- Lie on a decline bench (if you don't have one doesnt mata..straight bench/mat wil do)..legs straight..bend your knees towards your chest slowly and then legs straight out..repeat this..12-15 reps

2- Leg/hip raises..lie on a bench/mat anything flat and have your legs at a right angle..then lift your hips up..but not your back..and then down again..12-15 reps

REMEMBER..NO RESTING in-between!!

3- Side crunches..12-15 reps

4- Sit on a chair and bring your knees to your chest..and then down again..12-15 reps

FInish off with about 10 crunches and stretch for about 30 seconds..then do a few stomach vacuums..these are basically sitting on your hands and knees like a dog lol..and pulling your stomach in whilst exhaling (you should hold that position for about 5 seconds)

That's your first cycle..repeat that again second time..and you should feel your stomach burning

That is so easy i cant believe it lol.

I do:

Crunches on a swiss ball with a medicine ball behind my head - 100 times
Crunches with my legs on the ball - 100 times
Twisting sit ups - 100 times
Normal stomach crunches - 100 times
Side planks - 100 seconds with pulses
Front plank - 100 seconds
Swiss ball raises, bringing the ball up to my hands with my legs then back down again - 25
Crunch, pulse at the top twice and back down - 50
Hanging leg raises - 15
Straight leg crunches - 150

Then im done .

I'll give your routine a go but i might add some weight or something aye .

Defo..I guarantee it will work..I would ty yours but don't have a swiss ball..plus..Im startin abs in 2 weeks..so then I can worry all about abs
jus dont add heavy weights to that routine..and good luck..let us know of your progress..say after a week or so

For ages i forgot to work my lower back because there are no machines at my gym for it because apparently they do you no good? Anyway i started exercising it again and it has done me so much good and has made me well balanced . When i've finished my a-levels im gonna follow the strictest diet and exercise plan ever!

shouldn't this be in H&R? and if this society actually makes it as a society then god help us, especially considering the 'leader'.

shouldn't this be in H&R? and if this society actually makes it as a society then god help us, especially considering the 'leader'.

what's wrong with the 'leader' ?????

there is a limit of a few hundred characters per message on here, so i can't answer that.

shouldn't this be in H&R? and if this society actually makes it as a society then god help us, especially considering the 'leader'.