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Everything Dirt Bike
Health & Fitness
How to get as strong as jft67x
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<blockquote data-quote="jft67x" data-source="post: 25819" data-attributes="member: 380"><p><a href="https://www.dirtbikeaddicts.com/forum/health-fitness/1414-new-1-rep-max-d.html" target="_blank">https://www.dirtbikeaddicts.com/forum/health-fitness/1414-new-1-rep-max-d.html</a></p><p></p><p> Wanna get on that level? Loose weight and gain muscle? well do what i do in the gym, 4 times a day in small meals at 7:00 1:00 4:00 7:00 i eat mostly High Protein low carbs, lots of vegis lots of salad chicken turkey some fish wheat bread brown rice some peanutbutter no sugary food no sugary cereal no syrup on my waffles not to much butter. Put down the Soda NO drinking ANYTHING with AN alcohol no energy drinks no high fructose corn syrup no more energy drinks if it has seen a deep fry it is a no no. try to avoid salty food long story short if it tastes good spit it out icecream is OK </p><p>1 protien shake pre workout used to use cell tech but its about 60% sugar so thats a no no. I use creatine myself but theres other options </p><p></p><p><u>Endurance Day</u> </p><p><strong>Eleptical for 45 mins</strong> <strong>Bench Pess</strong>10 reps 3 sets incline bench, decline bench, then flat bench. <strong>Barbell Curls</strong> 10 reps 3 sets</p><p><strong>Lat Pulldowns</strong> 25 reps 2 sets </p><p><strong>Row machine</strong> 15 reps 3 sets</p><p><strong>Hack Squat machine</strong> 10 reps 3 sets </p><p><strong>Barbell rows</strong> 20 reps 3 sets</p><p><strong>Power Cleans</strong> 10 reps 3 sets</p><p><strong>Leg Press</strong>30 reps 3 sets</p><p><strong>Squats</strong> 10 reps 3 sets</p><p></p><p><u>Power Day</u></p><p>Heavier weight less reps </p><p><strong>30mins on Elliptical</strong></p><p><strong>Incline bench</strong> <strong>Decline bench</strong> <strong>Flat bench</strong> 5 reps 5 sets on each</p><p><strong>Cleans</strong> 5 reps 5 sets</p><p><strong>Deadlift</strong> 2 reps 10 sets</p><p><strong>Curls</strong> 5 reps 5 sets</p><p></p><p><u>Cardio Day</u></p><p></p><p> <strong>2 hours on eleptical</strong></p><p> </p><p><strong><u>WORKOUT SCHEDULE </u></strong></p><p></p><p><u>Week 1 </u></p><p></p><p><u>Monday</u></p><p>Endurance day</p><p></p><p><u>Tuesday</u></p><p>rest</p><p></p><p><u>Wednesday</u></p><p> Cardio Day</p><p></p><p><u>Thursday</u></p><p>rest</p><p></p><p><u>Friday</u></p><p> Power Day</p><p></p><p><u>Saturday</u></p><p>rest</p><p></p><p><u>Sunday</u></p><p>rest</p><p></p><p></p><p><u>Week 2 </u></p><p></p><p><u>Monday</u></p><p>Power Day</p><p></p><p><u>Tuesday</u> </p><p>rest</p><p></p><p><u>Wednesday</u></p><p>Cardio Day</p><p></p><p><u>Thursday</u></p><p>rest</p><p></p><p><u>Friday</u></p><p>Endurance Day</p><p></p><p><u>Saturday</u></p><p>rest</p><p></p><p><u>Sunday</u></p><p>rest</p><p></p><p>Alternate between week 1 and 2 and you will start noticing gains</p></blockquote><p></p>
[QUOTE="jft67x, post: 25819, member: 380"] [url]https://www.dirtbikeaddicts.com/forum/health-fitness/1414-new-1-rep-max-d.html[/url] Wanna get on that level? Loose weight and gain muscle? well do what i do in the gym, 4 times a day in small meals at 7:00 1:00 4:00 7:00 i eat mostly High Protein low carbs, lots of vegis lots of salad chicken turkey some fish wheat bread brown rice some peanutbutter no sugary food no sugary cereal no syrup on my waffles not to much butter. Put down the Soda NO drinking ANYTHING with AN alcohol no energy drinks no high fructose corn syrup no more energy drinks if it has seen a deep fry it is a no no. try to avoid salty food long story short if it tastes good spit it out icecream is OK 1 protien shake pre workout used to use cell tech but its about 60% sugar so thats a no no. I use creatine myself but theres other options [U]Endurance Day[/U] [B]Eleptical for 45 mins[/B] [B]Bench Pess[/B]10 reps 3 sets incline bench, decline bench, then flat bench. [B]Barbell Curls[/B] 10 reps 3 sets [B]Lat Pulldowns[/B] 25 reps 2 sets [B]Row machine[/B] 15 reps 3 sets [B]Hack Squat machine[/B] 10 reps 3 sets [B]Barbell rows[/B] 20 reps 3 sets [B]Power Cleans[/B] 10 reps 3 sets [B]Leg Press[/B]30 reps 3 sets [B]Squats[/B] 10 reps 3 sets [U]Power Day[/U] Heavier weight less reps [B]30mins on Elliptical[/B] [B]Incline bench[/B] [B]Decline bench[/B] [B]Flat bench[/B] 5 reps 5 sets on each [B]Cleans[/B] 5 reps 5 sets [B]Deadlift[/B] 2 reps 10 sets [B]Curls[/B] 5 reps 5 sets [U]Cardio Day[/U] [B]2 hours on eleptical[/B] [B][U]WORKOUT SCHEDULE [/U][/B] [U]Week 1 [/U] [U]Monday[/U] Endurance day [U]Tuesday[/U] rest [U]Wednesday[/U] Cardio Day [U]Thursday[/U] rest [U]Friday[/U] Power Day [U]Saturday[/U] rest [U]Sunday[/U] rest [U]Week 2 [/U] [U]Monday[/U] Power Day [U]Tuesday[/U] rest [U]Wednesday[/U] Cardio Day [U]Thursday[/U] rest [U]Friday[/U] Endurance Day [U]Saturday[/U] rest [U]Sunday[/U] rest Alternate between week 1 and 2 and you will start noticing gains [/QUOTE]
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