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Thread: Weight and cardio training page

  1. #1
    Damian's Avatar
    Damian is offline Junior Member
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    Weight and cardio training

    Primal Fuel
    Hey Y'all,

    I'm Damian, Dames for short.
    I am 18 years young,
    I weigh around 186 and I am 6 feet tall,
    I love to work out, I do every day.
    I currently work two jobs; one as a life guard and the other as a waiter at Red Lobster.
    I enjoy practically anything to do with the out doors. I absolutely love the country, but I'm stuck back in Houston.
    I never really tried dieting or changing how I consume things and I really would like to see more results for the amount of effort I am putting forth at the gym.
    I have never cared about what i put in my body, whatever is the easiest i guess is how i see it..

    I am on a workout plan;
    Monday - Chest and Triceps
    Tuesday - Abs and Cardio
    Wednesday - Back and Biceps
    Thursday - Abs and Cardio
    Friday - Legs and Shoulders
    Saturday - Abs and Cardio
    Sunday - Rest day.

    Before my workout I take;
    -BCAA's a 3:1:2 ratio by MusclePharm (Before and after)
    -Pre-workout- Bullnox Androrush
    -After workout- Pro Complex protein powder

    My Family is on this and they have all lost like 50 pounds each, none of them work out or anything and I just want to lose the unwanted fat and tone my muscles and look normal and not have that unwanted pudginess.

    I have heard being on a "Life style" like this really decreases you're energy when lifting or running.

    I would really like some information on this before I dive into this and just lose my muscle mass, and is it okay to continue with my supplements?

    I would really appreciate any information on this.

    Sincerely,

    -Damian
    Last edited by Damian; 07-13-2012 at 01:09 PM.

  2. #2
    destructalux's Avatar
    destructalux is offline Senior Member
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    Your training programs pretty dialed. Supps look sweet.

    I been primal the last 4 months and down 15kg with significant size gains. Good energy when training but i dont work. Just train 1 or 2 times a day. EAT, REST, GROW!

  3. #3
    wolfman's Avatar
    wolfman is offline Senior Member
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    If your weight trainning is weak cut back on the cardio, walk or sprint, I just don't like jogging.

  4. #4
    TorMag's Avatar
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    First, cut back on fancy fonts, no need.... Second, you live the lifestyle, you will have plenty of energy when you become fat adapted....
    I Kettlebell therefore I am.

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  5. #5
    tfarny's Avatar
    tfarny is offline Senior Member
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    Three days of abs and one day of legs?
    If you are new to the PB - please ignore ALL of this stuff, until you've read the book, or at least http://www.marksdailyapple.com/primal-blueprint-101/ and this (personal fave): http://www.archevore.com/get-started/

  6. #6
    jakey's Avatar
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    you need to fix that training schedule, pronto. stop with the abs stuff and take more rest days.

    and i can barely read that font.

  7. #7
    wnoblit's Avatar
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    What are your numbers on your lifts (i.e. sets, reps, weight)... Low rep heavy weight or high rep? It looks like your doing a lot of volume, but at your age you can probably get away with it. I'd cut ab work outs to one day max.

    BCAAs are cool but not sure what Androrush is doing for you. Personally, any product with Andro in the title freaks me out. I'd stay away from anything that requires you to cycle on and off.

    If you just love doing some type of Cardio then stick with it. You don't need it if you are going heavy enough on your lifts and eating right. Just give it time.

    I'd look through the book if you haven't already. It explains how you should be eating and how to naturally produce more test.

  8. #8
    Damian's Avatar
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    How the cardio and ab days work is 20 minutes of free form abs and 1 hour of leisure cardio in the morning I generally run 8.5 min/mile.

    keep in mind I go by my self to the gym and never have a spotter so I don't try and go to the point where i hurt myself.

    Monday

    Chest

    Dumbbell bench press
    8 reps with 55lbs
    8 reps with 60lbs
    6 reps with 65 lbs
    6 reps with 70 lbs

    Incline Bench press
    8 reps 90 lbs
    8 reps 110 lbs
    6 reps 135 lbs
    6 reps 150 lbs

    Cable Cross Overs

    8 reps 35 lbs
    8 reps 45 lbs
    8 reps 55 lbs
    8 reps 65 lbs

    Triceps

    Close Grip Bench
    8 reps 95 lbs
    8 reps 115 lbs
    8 reps 135 lbs

    Lying Triceps extension (skull crusher)

    8 reps 45 lbs
    8 reps 50 lbs
    8 reps 55 lbs

    Rope Pull Downs
    8 reps 40 lbs
    8 reps 45 lbs
    8 reps 50 lbs

    Wednesday

    Back

    Wide Grip Lat Pull Downs

    8 reps 100lbs
    8 reps 110 lbs
    8 reps 120 lbs
    8 reps 130 lbs

    Close Grip Pull Down

    8 reps 100 lbs
    8 reps 110 lbs
    8 reps 120 lbs
    8 reps 130 lbs

    Cable Row

    8 reps 100 lbs
    8 reps 110 lbs
    8 reps 120 lbs
    8 reps 130 lbs

    Biceps

    Barbell Curl

    8 reps 65 lbs
    8 reps 70 lbs
    6 reps 75 lbs

    Incline Bench Dumbbell Curl

    8 reps 30 lbs
    8 reps 35 lbs
    8 reps 40 lbs
    then I drop set with 25 lb dumbbells usually 10-20 reps

    Dumbbell Preacher Curl

    8 reps 30 lbs
    8 reps 35 lbs
    8 reps 40 lbs
    drop set again 25 lbs 10-20 reps

    Friday

    Squat

    8 reps 90 lbs
    8 reps 180 lbs
    8 reps 230 lbs
    8 reps 270 lbs

    Stiff Legged Dead Lift

    8 reps 95 lbs
    8 reps 115 lbs
    8 reps 135 lbs

    Leg Curl and Leg extension

    8 reps 30 lbs
    8 reps 40 lbs
    8 reps 50 lbs
    I do one leg at a time and those are two different things just same weight increments

    Standing Calf Raise

    15 reps 80 lbs
    12 reps 80 lbs
    10 reps 80 lbs
    8 reps 80 lbs

    Shoulders

    Military Press
    8 reps 45 lbs
    8 reps 65 lbs
    6 reps 85 lbs
    6 reps 95 lbs

    Dumbbell Lateral Raise and Bent Over Rev Fly

    8 reps 15 lbs
    8 reps 20 lbs
    as many as i can do with a 10 lb

    I usually go off onto cable machines and do more shoulder exercises

    Also I add shrugs
    usually 4 sets of 140 lbs of as many i can do

  9. #9
    teach2183's Avatar
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    Too much lifting. Increase the weight and decrease the reps. Get rid of the cardio unless you love it, do sprints instead. Check out Starting Strength or Strong Lifts (i think that's the other one).

  10. #10
    EvRevFit's Avatar
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    Primal Blueprint Expert Certification
    +1 for heavier lifting. Also cut the supplements. BullNox is garbage, and you can get all the BCAA's you need by eating red meat. That also does sound like a lot of cardio. I'd have to echo on the sprints and more walking. That's actually all you need combined with heavy lifting. Also echo on the abs stuff. No need. Abs are made in the kitchen, not the gym. If anything you should focus on strengthening your core through stabilization-type stuff.
    Josh Vernier, CPT

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    Evolution Revolution Fitness

    "The question isn't who is going to let me; it's who is going to stop me."

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