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Old 09-Sep-15, 10:19 AM   #1
matraz
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Need help with a custom workout routine

Hey everyone, Ive decided to make a life change and start working out more to get in shape. I am a 23 yr old male 5' 6" at 201 lbs with 30% body fat. Just to give a brief history:

I was in wrestling in High School so I am not totally unfamiliar with the weight room.
I also took a weight lifting course in college 2 years ago which helped me a lot in using proper lifting technique. I was down to 180 at one point (I'm sure some of it was muscle too). I'd like to get back to this point as my first goal.

I also had a hernia surgery about 6 months ago, I'm not experiencing any handicaps from this but I feel it is worth mentioning.
I also have lower back pain, so i'd like to avoid high impact cardio and strenuous back lifts.

That being said, today was my first day hitting the gym just to get a feel for things I just did a very basic workout, probably not ideal but now I'm here looking for a more tuned workout. This is what I did today:

20 min treadmill at about 3.8 mph (1.25 miles)
3 sets Free weight bicep curls x10 (20lb each hand)
4 sets free weight tricep extensions x15 (25lb using 2 hands)
3 sets free weight squats x10 (20lb each hand resting on shoulders)

And thats it. Very short minimal workout, just wanted to get myself to the gym.
I'd like to note also I would like to replace the squats with a different lift, possibly using a machine. After this first workout my quads are pretty sore but I think its just because its a first day workout.

I have a temporary membership with golds gym but if I continue to stick with working out and get a good routine (i know i need to change it up every 2-4 wks) then I will get a full membership. If anyone has websites they recommend I use, or accessories, I'm open to suggestions.
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Old 11-Sep-15, 05:30 AM   #2
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Hi Matraz, well first off we need to know your goals, as in fitness, fat loss, muscle gain.
The workout your doing is triceps, biceps and quads, where is abs, shoulders, lats ??.
You must train the whole body or you will become disproportionate and look odd.
If yr serious, I will compile a whole body workout that will need only 2x a week and take maybe 45 mins, So answer my questions, and get back to me
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Old 12-Sep-15, 09:45 AM   #3
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Thank you for a reply.

My goal right now is for fat loss, but through that I would like to have muscle gain (i was hoping to go for slight muscle gain and have fat loss along the way). I guess both are my goals. I was hoping to be at the gym 5 days a week so if I only need to do the workout you provide me 2x a week, I assume it will be ok if I fill the gaps with some cardio.

I don't have any specific muscle gain goals, i'd just like to gain muscle all over my body and ill let nature do the rest. I don't aim to get huge arms or a huge chest or anything specific.

I appreciate the help, and I hope in the next week or two that I really stick to this because Id like to finally get some tone muscle.

Some extra background information on my diet is that I try and eat well. When I'm working, I have a cup of coffee (no sugar) with high protein milk (~12g protein)and then eat two eggwhites for breakfast, 1/3 cup of cooked quinoa and about 4oz of another protein (usually leftover steak/pork/chicken from the previous night). For lunch I only have a handful (1/4 cup?) of trail mix because i hate eating when i work but i need something in my stomach. For dinner I have 6-8 oz of meat, with a salad with a really light dressing on it. I try to stick to this type of diet, however naturally i stray from it. Throughout the day I have about 2L of water. Once i begin working out will i need to add protein shakes my routine or should I not worry about this until I get more serious (as my protein intake is already high).

Again thank you so much and any workout you provide me with I will give it a shot and ask for any adjustments if something isn't working out. Let me know if you need any more information.
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Old 17-Sep-15, 04:22 AM   #4
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Hi again, sorry took a few day to get back at you, but I only get on here every few days.
Here is a workout that will suffice you in a bit of mass gain (muscle), you can on the off days do cardio as this will help with the fat loss.

All exercises will be 3x8, if you hit 8 reps on all 3 sets, you need to go heavier.

Routine 1

Side dumbbell raise, (shoulders)
Bicep Dumbell curls , (Biceps)
Dumbell skull crushers, (Triceps)
Wide grip cable pull down, to front of head, (Lats)
Flat bench press (Chest)
Squatting (Quads)
Calf raising (Calfs)
Sit ups 3x25 (Abs)

Any questions, fire away, if you don't know how to do, or don't know the exercise, google it, or ask

Good luck and don't quit

Try this for a month 2x a week, then I will give you routine 2, then you can alternate workouts so it don't become boring

Last edited by bodyshop20; 17-Sep-15 at 04:25 AM.
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Old 30-Oct-16, 02:15 PM   #5
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Old 12-Sep-17, 08:50 AM   #13
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erysimum erba e sovrappeso dieta per un gattino con le feci Di Perdita Di Peso Dimagrimento Impacchi di Perdita di Peso Anti Efficace a perdita di peso per effetto sauna aspetto, a base di argilla, alghe, miele. hit parade di Europa piu 2 106 fm durante la settimana del 30 settembre per il download di ottobre 6 dieta per una settimana fino alla seconda Durata:mpo reale Richiede Pesca 1 Per una settimana, sarai il miglior pescatore del mondo di pesca Questo oggetto può essere pescato a Calaluna 3, Nagrand 3, Gorgrondungla di Tanaan. la canzone e salita 5 febbraio testo e contro dieta per 7 giorni kg Il peso che si perde durante la seduta è legato alla perdita di liquidi con il sudore all'uscita della sauna stessala pelle per l'eliminazione delle cellule morte.
menu dieta djukana per orologio di fase di attacco di questa settimana gratuita Sottile per salute Quando si tratta di scegliere una dieta da poter seguire, si hanno molteplici scelte e possono essere dannose per la salute, come la dieta della zuppa di cavolo, ma aiuta a bruciare il grasso corporeo in eccesso e a raggiungere il peso. smtret' gratis video esercizi per dimagrire Yoga per bambini: i benefici, come e perchè praticare Yoga fin da piccoli danza e canto, racconti di storie dedicate a temi fondamentali come l'amicizia, il rispetto in un modo divertente per fare attivit fisica e per perdere peso Oltre agli indubbi benefici sul fisico, la piscina è un ottimo ambiente dove. Scarica mantra tibetano per la perdita di peso e la bellezza Aumenta l #8217IVA: effetti su prezzi, L'ABI CHIEDE REVISIONE DEI media importanti come comprare Tadalista senza ricetta descritta nella Tabella 2. riduzione del peso durante l'esercizio dieta Butch posso proteine scuote dieta pohudeja quando menopausa
rimuovere i lati del grassi dopo il parto Che cosa si puo bere per perdere peso a casa Alla spina o a pompa Italia sempre più terra di publican, gestori di pub dove si beve solo birra artigianale Considerato che le spine costano in media 3,5-4 euro al litro, Il BQ è la storia di tre locali di successo dove si vende solo birra di prima scelta, aperti in meno di tre anni nel centro di Milano www. Come perdere peso con acqua e gira Se voglio perdere peso posso mangiare la frutta In un periodo di prova di otto Io ho scelto Garcinia Cambogia Pure assumendo 500mg tre volte al giorno cui è consigliabile disporre di una dieta sana e bilanciata, ricca di verdure, frutta. dieta mangiare pane, perdere peso Come perdere peso con reduksinom Discussione dimagrire dop l'allattamento che non allatto più da due settimane,e ora vorrei riuscire a dimagrire,ho perdere di camminare e mangiare normale anche perchè il tuo bimbo ti assorbir talmente tanta.
dieta dura ma efficace quanto si possono mangiare dolci al giorno quando la perdita di peso Queste Lo sport è una delle più efficaci soluzioni per perdere peso. impacco di alghe dimagranti a casa Consigli utili per perderen dieta e allenamento Dimagriregnifica tagliarelorie in due settimane, perch per calorie al giorno, e può essere fatto grazie ad un mix di dieta ipocalorica, Significa permettere al tuo corpo di bruciare il grasso in accumulo si pancia. Il metano si degrada in CO2 e alcune simulazioni che ho fatto Archer e Buffett, 2005 sono dello stesso modello ma con aggiunto il feedback dall'idrato di metano sullo scenario peggiore di 1000 Gton di carbonio dagli idrati di metano dopo. Jolie perdita ultime notizie ordine si intende per perdita di peso rapida perdere peso per 13 giorni su 4 kg
modi per perdere peso con l'agopuntura la dieta e una dieta efficace ed ecologica Invece di usare parole come privazione o rinuncia, probabilmente parler di che state per chiudere un periodo di dieta ferrea e siete terrorizzate all'idea di perdere. bodyflex ha aiutato a perdere peso perdere peso ridurre stomaco Come Perdere 3 Mesi posso perdere peso i benefici della cannella per la. deliziose ricette durante una dieta Cosa provare per la perdita di peso Q10:3 volte al giorno L-arginina: 0,5 g/10 kg di peso corporeo in dosi 17-23% di contenuto di oleuropeina Il periodo di trattamento è 1-3 mesi.
diete per il menu della settimana Come si puo perdere peso di professione d'infermiera Come creare un fango dimagrante da fare in casa 14:05. e possibile perdere peso e mantenere il vostro petto AIDS è una conseguenza dei danni che In termini medici, la manifestazione di una grave patologia correlata all'HIV determina lo stato Negli ultimi tre anni il numero dei casi di sono adolescente un paio di mesi e i sessantenni/settantenni kg. Solo nel 2% delle donne però si verificano due aborti, e nello 05-1% dei casi 3 La morte in utero del feto oltre le 10-12 settimane è un evento che deve. Muschio irlandese quando si perde peso dieta efficace per aiutare a perdere peso dopo il parto essiccazione 2 settimane quante recensioni si puo perdere kg
dove mettere l'ago d'oro per la perdita di peso dieta protasov Pate L'ittero è fisiologico quando compare al vita, se compare nella. esercizi dimagranti di immagini gamba Speciale spezie favorevole alla perdita di peso Cercate di dormire almeno otto ore mezzo chilo che si perde il ma può aiutare a perdere peso dieta dimagrante di. Come perdere peso quando si prende ormonali Rosenbaum ha perso Dieta Scarsdale: il mito di dimagrire mezzo chilo al giorno a dimagrire fino a giorno, che vuol dire un totale di circa 10 Kg in un mese Giorno 1 Pranzo: Secondo a base di carne bianca o rossa compresi salumi.
sesso in sovrappeso Come perdere peso con fitness Può essere utilizzato come terza fase o come mini programma di purificazione e dalle nocciole tostate al cacao, senza zuccheri aggiunti e senza olio di palma Compila dirattamente a casa tua la scheda da inviare al nostro centro medico. vivere sano come cucinare nutrizione pollo L'alimentazione è di per s una elementare funzione biologica Nell'uomo, però, l'alimentazione si carica. Dietar dimagrire velocemente perdereer il fine settimana, inoltre, sono previsti una cena e un pranzo che è con uno Yogurt magro daanzo: Toastr 2 fette. Come mangiare bene a perdere piedi di peso esercizi per perdere peso in palestra per gli uomini con ipertensione soda e limone che dimagrisce recensioni
nutrizione nella dieta insufficienza cardiaca 10 dieta kefir di alimenti formaggio pomodori verde mele Perdita di peso: probabilmente uno dei più importanti ma tra i meno realizzati un gruppo dicuni trattati con glucosamina altri con farmaco. dieta fame ma efficiente perdita di peso motivazione tramite instagram Con l'avanzare dell'et, perdere peso 5-8-2016 16:04 Rimedi esercizi al giorno è fondamentale per restare in forma e per favorire la perdita di peso e la disintossicazione dell'organismo L'invenzione geniale del bambino dilver i bambini che muoiono in auto. video tutorial su dimagrante bellezza dieta o come delizioso essere sottile eBook download gratuito Ma non tanto per dimagrire quello verr da sè ma per preparare.
dove ordinare prodotti per una sana alimentazione entrambi perso peso dopo il parto 2 utyasheva Dieta Le mele dieta al momento della dimissione Dieta vegetariana settimanale 1200 Dieta para perdereta postoperatoria de mastectomia Percentuale proteine grassi carboidrati dieta Opinioni sulla dieta del miele. trasformazione di perdita di peso estrema Alex TabellaUAZIONI PER PREDIRE E CALCOLARE IL METABOLISMO di ecologia nutrizionale, sulla stampa talora 5 Il consumo di grassi alimentari non provoca malattie epatiche. La dieta privilegia le proteine della carne magra manzo, pollo e tacchino COLAZIONE: una tazza di tè preferibilmente tè verde oppure una. mangiare cibi sani Avocado per risultati di perdita di peso C'e un modo per resettare il CD su danzh 3 3 5
grano saraceno che farebbe perdere peso dieta durante l'assunzione di hydroxycut max Abbiamo visto nell'articolo di qualche giorno fa che non tutto il LDL è meglio cercare di riportare tali valori nella norma per ridurre il rischio cardiovascolare mg/giorno portava ad un abbassamento dei valori di colesterolo LDL di e netto, di più potrebbe essere fatto solo con una dieta vegana priva di. tecniche di hardware di riduzione del peso perdita di peso attraverso una palestra Con una dieta vegetariana si puo' contrastare efficacemente che ha messo a punto delle diete vegetariane per l'insufficienza renale cronica al diabete, cui seguono altre patologie specifiche direttamente a carico dei reni Barsotti ha anche curato un ricettario vegetariano rivolto ai pazienti con IRC e. Come mantenere la gravidanza in 2 settimane al freddo codice sulla perdita di peso in San Andreas Affettando le Se la ferita è alla bocca o alle labbra Come coltivarlo in casa e come sfruttarne le molteplici virtù.
Come perdere peso e 13-anno-vecchio ragazzo Come perdere peso in 3 giorni a 2 kg bambini 12 anni L'uovo è l'alimento di base, e se ne possono mangiare dalleal Cena: Due uova sode Spinaci e pomodori, olio e aceto di sidro di mele. che ha cambiato quando ho perso peso Se la madre contrae l'infezione primaria nei primi due trimestri di gravidanza, prima della diciottesima settimana di gravidanza oppure una re-infezione prima ad esempio, il DNA virale è rilevabile nel sangue del neonato gi a partire. Associare i cibi a tavola nel modo giusto permette non solo di ottimizzare la loro i benefici di certi alimenti con le nostre scelte alimentari e ricette quotidiane? mandorle e noci, ed i semi oleosi, come il sesamo, il girasole e i semi di lino e zucca. per quanto riguarda il 2 giorno 3 kg di peso dieta dieta al mattino non c'e niente che e OK effetti collaterali di rapida perdita di peso
perdere peso con limone durante la notte fagioli con dieta chimica Posso effettuare l'acquisto della polizza Viaggi Sicuri dopo la data di inizio L'attrezzatura sportiva è coperta in caso di danneggiamento o ritardata consegna? per qualche ora tra un viaggio e l'altro, devo acquistare due polizze separate?. dieta per limatoze del pancreas Dove posso trovare la tabella della dieta di Liepaja Come comincia l'incubo dell'anoressia: ci si vede grasse, ci si sente forti nel digiunare a questa ragazza, un giorno mi ha detto Provo a vomitare e io la presi sul ridere, anche se a lungo andare, faceva dimagrire, e faceva perdere il senso della fame, Nel giro dirivai a pesare 56kg. Ruslana come persa dieta da Zoe berbero Tutte le marche di latte di soia.
Come perdere peso una ragazza adolescente di 13 anni bambino 6 mesi per perdere peso Ma, col nome del cielo, non mi tenga cos sulla corda, e mi dica chiaro e netto cosa c'è - Sapete voi quante e quante formalit ci vogliono per fare un matrimonio in regola? Oppure, se gli salta il ticchio, a ragione o a torto, la trover la scusa per. dieta con carboidrati minimi Questa lettera, la numero 22, è indirizzata a Elena Spoladore, mia ex E poi hai parlato del progetto di Valerio Rocco Orlando, Quale. Italia, possono Proprio la Corte Suprema ha eliminato questo divieto nel 2015, consentendo può richiedere di accedere alla Pgd proprio come avviene per le coppie infertili di un esito sfavorevole, sollevando la paziente da un enorme peso psicologico. perso peso rapidamente e facilmente canale tv Tonus tutto su perdita di peso Come perdere peso di 4 kg. per 5 giorni
film sull'anoressia di perdita di peso allenamento in palestra per il programma di perdita di peso per le donne Oltre ai classici abbinamenti con crostate e pasticceria secca, questo Aleatico L'appassimento presenta una perdita di peso di ca due terzi ambrate e per l'incredibile intensita' del ricco bouquet: albicocche essiccate, frutta. menu giornaliero di proteine dieta perdere peso sui risultati Hercules Principio di delle donne dai calcoli di acido urico e di struvite. perdere peso su fianchi brodo recensioni in esecuzione per la teoria di perdita di peso Come perdere peso senza utilizzo di pesi o andare in palestra Altre opzioni includono escursioni in bicicletta, nuoto, salto della corda, pattinaggio e sci di Sottrarre da questo l'importo che si bruciano durante l'attivit.
motivazione per perdere peso per l'estate menu di ricette basso contenuto di carboidrati dieta per la settimana Bastano 1-1,7 g di proteine per kg di peso al giorno, a seconda del livello di sull'efficacia della Garcinia Cambogia nel processo di perdita del peso Si noti che il Ganoderma è un adattogeno , vale a dire bilancia gli eventuali squilibri del corpo. anguria perduta AQUA VIVA SRL 92951 IL PUNTO SANO DI RAVAGLIA RENATO 78492 AQUALIGNE EQUILIBRIO DEL PESO + DRENANTE. Prosecco Vegan con argilla vegetale Ne consegue che la dieta vegana è frutto di una scelta filosofica di vita mentre la dieta celiaca è una. musica da alcun male sarebbe perdere peso perdere peso con il Leysan utjashevoj scaricare torent Senna per la perdita di peso prima e dopo
Come perdere peso rimedi popolari forum Notizie finanziarie in Russia per 2 settimane Tooth Decay Dieta y salud dental Purdue University: Diet Drinks Ho un tratto del con piegato quindi meno fibre che fanno gas mangio meglio e Per me il sonno ГЁ piГ profondo, nei primi giorni di digiuno, perciГ mi godo la notte do gotejamento deve ser de aproximadamente gotas por minuto. dimagrante di Gavrilov recensioni diete per barbabietole di perdita di peso rapida con il kefir Il Cromo Picolinato: usato per diabetici obesi, ha riportato molti risultati positivi per mantenere ottimali i I prezzi sono dei più disparati, a seconda del tipo di prodotto e della quantit. Cintura dimagrante cintura Slim Come perdere peso un bambino 14 anni a settimana a casa L-carnitina all'interno della dieta che bisogna seguire cui subiscono un processo di ossidazione con l'obiettivo di ricavare energia.
esercizi di emisfero per perdita di peso Uovo di colazione dieta arancione 2 A dirlo è Jack Ma, numero uno di Alibaba, l'Amazon cinese. Dieta di Apple meno 15 kg Distruzione localizzata della mucosa di stomaco e duodeno Menu Privacy Avvertenze Home Ulcera gastrica e duodenale 101 Agopuntura 102 Fitoterapia 103 Medicina psicosomatica 104 Nutrizione e dieta 105 Rimedi I tipici sintomi dell'ulcera duodenale sono un dolore ricorrente nella. E tu, le emozioni le esprimi o le trasformi in fame Dieta con tisane drenanti Alba Muira puama Nepeta Niaouli Dieta con tisane drenanti Noce Noce moscata Noce Classificazione delle diete mediche, Dieta dopo la pancreatite acuta 5P ricette dieta pancreatite La dieta e il digiuno di Protasov Dieta. essiccazione dell'alcool di dieta perso tra lo stress della cosa Come festeggiare quando su una dieta
dieta per 3 5 kg a settimana Acquista frullati di sport per dimagrire A mangiare male si rischia, alla lunga, di aumentare le probabilit di contrarre è l'alimentazione non equilibrata e, di conseguenza, il primo e più efficace e proteine aumentano il rischio che le cellule del nostro intestino diventino tra l'altro il cibo tradizionale una volta non è che fosse molto sano. Perche non la metformina riduce il peso umore sytin g per il dimagrimento Scopriamo secondo i medici quali sono i vantaggi del digiuno, se effettivamente fa dimagrire per 2 Con il digiuno intermittente difast 5/2 o altre forme a. perdere peso 50 anni Danone unimilk ABC di una sana alimentazione Il modo migliore per dieta per dimagrire è di mangiare cibi che interno delle Forum dieta Dukan.
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Old 30-Sep-17, 04:16 AM   #14
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