Training Splits

[Debu]

New@ - how many days do you go in a row? Is that 3/1 or 3days per week total?

 

[sheez_ripped]

Current split

Day 1: Chest, Shoulders, Tris (45 min cardio am)
Day 2: Quads (no cardio)
Day 3: Cardio only - 1 hr am
Day 4: Back/Bis (45 min cardio am)
Day 5: Lower Back/Hamstrings (45 min cardio am)
Day 6: Cardio only - 1 hr am
Day 7: Cardio only - 1 hr am

repeat

I'm doing so much cardio to lean down legs....

plus on Winny 1cc on MWF and 1/4 tab of Anadrol on weight days only

that has helped maintain strength, muscle and hardness while shedding body fat

after 6 wks...have lost 17 lbs fat...gained 14 lbs muscle and dropped 7.5% bf

 

[miss b]

how many exercises per body part?

 

[sysopt]

press

pull

legs

rest

repeat

 

[hookdup]

help me with my split ... please???

Hi ladies,
I've been reading the posts for a while and didn't want to write to bother y'all, but I've done all the searches and still haven't come up with a good split.

Although I worked out for a while last year (motivated by this forum) I lost motivation this summer, changed jobs and found I had less time to work out.

Now I'm back and have been actively going to the gym for a month, cleaning up my diet and although I'm doing weights, I have this nagging feeling that it's all for naught if I'm not doing it right.

I'm hoping someone could start me out with an easy split.
I was thinking of a 2-day split -- upper body / lower body ... to start and then advance to something more challenging.

Here's all my info:
5'0, 125 pds, 23 % bf
eat 1300 cals per day: 40% protein, 40% carbs / 20% fat

cardio: 40 mins 3 - 5 times per week: eliptical, stair climber or treadmill.

Could anyone help me with a good split ... including what machines or exercises I should be doing during each day?

I know I'm asking a whole lot, but it would help me out sooooo much.

Thanks in advance .... and happy new year!

 

[hookdup]

awesome ... machines???

Thanks Spatterson. I was hoping you'd come to my rescue and you didn't let me down.

Any ideas on machines or free weight exercises I should do?
I usually try to do 3 sets of 3 different exercises for each body part, but, to be honest, I haven't really worked on anything except arms and legs/butt for a very long time and am kind of embarrassed to walk into the weight room and play with the machines.

Any ideas on which machines or free weights for:
shoulders
back & rear delt
and chest???

Thanks again for the help!!!

IOU lots!

 

[hookdup]

another question

Hey Spatterson,
Another question for you ....

You've probably seen my stats that I posted earlier -- 23% bf...
I've been reading about T3
Do you think this would help me lose some of that fat.
I'm not trying to be lazy, I'm willing to work my butt off, but I don't have more than an hour a day (and that's only if I'm lucky) so if I can lose some of the fat with T3, then I can spend more of my time in the weight room, rather than doing cardio.

what do you think?

 

[CrystalChick]

Help Please

Ughhh im so confused with the heavy light days this percent that percent..... please help


CC

 

[hookdup]

thanks again.

I appreciate your honesty on the T3.

I think I'll at least give my routine a couple of months and see what progress I see before I consider adding other stuff.
I've tried Adipo before but if I don't work out that day I get head aches and I'm kind of reluctant to go on.

As for the machines, thanks for the advice ... I'll put it all together by doing some research on the net on different machines. I just needed some names and ideas.
I'm one of those research fanatics, so I'll just keep working on it so that I have a good program to go to the gym with.

Thanks so much for coming to my rescue!!!

 

[hookdup]

my diet

My diet is okay but not great.

I've tried no carbs / low carbs, etc. and I get totally cranky.

I'm trying to stay at 40% protein / 40% carbs / 20% fat so I mainly eat chicken, tuna and egg whites, etc.
I'm really bad with dinner cause I usually hang out at my moms' for dinner, since I have to go there to pick up my kids after work (I'm a single mom ... little time to cook) and she's not great about cooking low carb meals so I try to eat as much meat as I can.

I'm thinking that my BMR (or rather my BMR if I were a couch potato) is somewhere around 1600. I try to eat around 1200 and with cardio alone, I'm losing an extra 400 per day ... I don't count the calories I'm expending weight training cause I figure that makes up for any extra calories I may eat during the day that I forget to count or misjudge.

At this rate .... I should be losing some weight / bf right?

I also just quit the "pill" cause I didn't see any real results the last time I worked out, and when I quit the pill a few years ago I lost weight so I figured ..... why not try again.

Okay, so that's that.
I know I have to improve my diet and am working towards that ... if only pasta and rice didn't taste so good ...