Home Gym Exercise Chart

[cs_cdkey4]

So after gaining 25kg's these last 6 yrs working in an office,

ive decided to get a home gym....

the guys that put it together took the instructions and exercise chart with them....

was wondering if any of you guys have a home gym and a chart that you can scan and upload for me...

wanna be doing this right so that i can lose some weight and bulk up abit up top as well...

[AYHJA]

Damn man, I've never ever thought to use a chart when working out...I've never been a workout fiend, though I did get pretty yoked up at one point...Working out with like 280 lbs, it was crazy...

The only practice that I've ever used, even now that I'm only doing pushups and situps, is consistency...Everyday before I get in the shower, I crank out about 120 pushups...I'm sure if you come up with something, even if its a light work out, doing it consistently will benefit you better than maybe getting something you won't be able to stick to...

If you're going to be doing any heavy working out, I'd suggest working out on Tuesdays and Thursdays only, maybe some light cardio or sports on Saturday...Your muscles build when they're not working, so getting some good rest in between is a good thing...Sorry if I'm not a big help, but I just think only you know what's best for you...

[cs_cdkey4]

Thats cool dude...

any tips and advice is greatly appreciated...

Sit ups and push ups i thought about but since they are free i wont be as motivated.

Since i outlaid some cash to buy the gym, i gotta put it to good use.... ;)

[Highlander65]

Try the gym manufacturer's website. They may have charts you can download for your gym. Good Luck!

[raum]

you wanna lose some weight and firm up... and stuck in office. easy!

park on the far side of the lot.

drink 1 quart of water in liters. Do sip and sit. Chug and move on. I didn't ask if you WANT to. Just do it.

Eat your desert first. preferable fresh fruit. But most deserts are so sweet the taste will be carried on through your whole meal. and reduce snacking.

wear 5lb soft velcro leg weights, and keep some 2.5lb arm weights at your desk. try to work and toss these around.

cut down on calorie intake. keep a log of the food you eat.

Good Snacks:
unsalted Almonds
Plums
Green Apples
Cherries
unsalted Sunflower Seeds.
by a dried fruit kit, or use your electric oven, and make jerkey out of uncured lean deli meat.

DO NOT Drink Juice. EAT FRESH FRUIT Instead. Concetrating juice makes sugars more complex, and they do not digest well.

DO NOT Sweeten or lighten your coffee or flavor your milk.

Drink one soda or indulge in one guilty pleasure a day. This will be your control. Allow yourself one guilty pleasure but it has to STAY THE SAME GUILTY PLEASURE. Drink or eat it whether you want it or not; always at the same time. Make sure it is the same brand EVERY TIME. Chances are, when you finally get rid of this, if you choose to, you will replace it with something healthier. My noontime Mountain Dew is hard to pick up now.

never eat more food in an hour than you could fit in your hand. Anymore than that is not neccesary.

Finally, and this is VERY important... get used to being kinda hungry... it is a natural occurance.

--------

What you need to understand is you will gain mass and weight if you use a gym. if you lessen your exercise,.. it will kill your metabolism.

[AYHJA]

Tee hee, good ole raumses..! :D

That is true though about parking in the back...I stopped looking for parking spaces when I realized one day that I almost beat someone in the store that was bumming around for a parking space near the front...I mean, truth be told, we are talking about maybe 20 seconds of walking, which unless you're at fucking Great America, isn't even that great of a distance to start with...Throw a 5 year old into the mix that's ALWAYS ready to sprint, and you'll be in shape in no time, cdr...

At any rate, so that I'm not consistently going off-topic in your thread, workout charts are about repeition...3 Sets of 10 of whatever you're doing to start, and you should be on your way...And, though this is debatable, I think its better to work down in weight, if that's what you're doing...For instance, when I was working out with big bench press weight, I'd start my work out at about 255, do a set of 10...Down to 225, do a set of 10, and then 185, do a set of 10...May have all been in my mind, but it felt like a better workout, maybe cause you know that 255 is going to be a bitch to start with, and usually you try to do some kind of warm up before starting...That's probably more important than it gets credit for...

You don't want to bulk up and then loose flexibility, its probably really important to build both simultaneously...

[happywonton]

I think that an exercise ball and a medicine ball would do. You use your own body weight to tone and strengthen your core. I've done situps on a stability ball and I wanted to die. Also, a chinup bar would help.

But yeah, for the chart, I'd look on the manufacturer's website.

[cs_cdkey4]

Thanks for the help guys....

Yeah i am trying to start being more healthy...

fruit for snacks, subway for lunch instead of the good old bbq/charcoal chicken....

im just doing reps of ten till my arms hurt, then stop,

it varies from half an hr to an hr depending on how long my day was....

[Highlander65]

Try this website to create a custom chart for yourself:
http://ostermiller.org/calc/exercisechart.html

It doesn't print well, just follow the format in excell.

Start with a weight you can handle (20% of your max) and do 3 sets of 12 to 15 reps. When you can do the last set without strain 4 sessions in a row, increase the weight. Do stretching and cardio every day, and work the muscle groups on a rotating schedule. Ex. Legs on Monday, Abs and Back on Wednesday, and Arms, Shoulders and Chest on Friday. As you get into shape you can close the schedule down to an everyday workout.

[Chuckiedoo]

Finally something that I can give excellent advice with...

With all the money I've spent going to football Camps(Jackson State, Ole Miss, Mississippi State, Arkansas, and Alabama ) and getting various workouts from various college athletes here is what I came up with.....

1. Find out the maximum amount of weight you are able to lift.
(Bench, Incline, Squat, Power Clean,etc. )
2. Start off light and work you way up...
*4 sets of 12 with 65% of your max (week 1)
*3 sets of10 70% of your max (week 2)
*3 sets of 8 with 75% of your max (week 3)
*3 sets of 6 with 80% of your max (week 4)
*5 sets of 5 with 85% of your max ( week 5)
*5 sets of 3 with 90% of your max (week 6)

Use this http://www.criticalbench.com/weight-training-chart.htm
******** Remember never work on the same muscle two days in a row... Give them time to heal.... Try work on your upper body Monday and Thursday and your lower body Tuesday and Friday.... Use Wednesday, Saturday, and Sunday resting and stretching because you will need it********
3. Soon you will find yourself getting stronger so redo your max and start back over....
4. Remember to keep your muscles guessing... Meaning start getting creative so you won't reach what us weight lifters call the Plateau effect where you never get stronger....
Do things like
1 set of 12 65%
1 set of 10 70%
2 sets of 8 75%
1 set of 6 80%
1 set of 4 85%
and 1 set of 2 90%


5. The MOST IMPORTANT THING to remember is Never work out alone...

I thought it wasn't going to work, but my coach introduce this to me and my numbers increased dramatically

I current weigh 155 to 160 pounds give or take but my maxes are as follows

295lbs in Bench
385lbs in Squats
350lbs in dead lift
225lbs in powercleans

and the results are....