[sally]

what's infamousbrowns plan?
i'll join you guys if the results are gaining endurance/strenght but not if youre focusing on muscle weight gain or loss of fat


**
today
each set 8-10 reps

4 sets dumbbell incline presses
3 sets dumbbell flat presses
3 sets dumbbell incline flys
4 sets reverse lat pulldowns
3 sets one arm dumbbell rows
3 sets cable lying pullovers (these are sooo fun lol)
3 sets twisting crunches
3 sets hanging knee raises

40 mins of an moderate intensity aerobics class
25 mins on elliptical

i forgot to do a proper cooldown with yoga moves. boo. will do now.

[Revert]

Originally Posted by sally

what's infamousbrowns plan?
i'll join you guys if the results are gaining endurance/strenght but not if youre focusing on muscle weight gain or loss of fat


**
today
each set 8-10 reps

4 sets dumbbell incline presses
3 sets dumbbell flat presses
3 sets dumbbell incline flys
4 sets reverse lat pulldowns
3 sets one arm dumbbell rows
3 sets cable lying pullovers (these are sooo fun lol)
3 sets twisting crunches
3 sets hanging knee raises

40 mins of an moderate intensity aerobics class
25 mins on elliptical

i forgot to do a proper cooldown with yoga moves. boo. will do now.

It's not that bad if you are fit but i'm not used to certain exercise.

Its basically what he told me to do is do Cardio in the morning. Then 3 times a week do sets of calisthetic exercises similar to Death by Bodyweight plan. I did it today and i'm dying..but its worth it..

[Revert]

I so badly want to go to a Gym..its not even funny. The only gym that caters to Men is one fo those old school meathead gyms..it kinda scares me lol..

[sally]

u dont have any other gym in your area? where do you live?

anyways exactly what exercises are the ones you and IB are doing?

[Revert]

Originally Posted by sally

u dont have any other gym in your area? where do you live?

anyways exactly what exercises are the ones you and IB are doing?

I can't get to some gyms because we still don't have a car (don't ask grr). IB didn't give me a specific plan but he gave me a list of exercises to do and broke them into sets. Some are in this http://www.t-nation.com/portal_inclu...237death2.html.

I basically want to get fit and lose some fat but eventually (when i get to a gym) I want to build some muscle, not a lot just enough.

If I can find some decent dumbells i'm goign to try this too. UFC Workout II - Men's Fitness

[Variable]

Originally Posted by PhDGirl

Good for you! Now I think you should work on extending it - perhaps a 5k at that pace would be a good goal.

Hmmmm...ok. I'll get back to you with the progress at the end of the month.

[sally]

hmm revert, that doesnt look too bad..how many sets/reps each?


variable you need to use the training program generator on runnersworld.coms home page..

[Revert]

Originally Posted by sally

hmm revert, that doesnt look too bad..how many sets/reps each?


variable you need to use the training program generator on runnersworld.coms home page..

I'm doing 2 sets to start off with 10-15 reps. I'll work up to 3 sets...

[wheelworks]

Revert, Maybe you can train some long distance walking. Then you can do cardio to a far away Gym and do some weights and then walk back. You'll be fit in no time

Also look into boxing gyms. You'll get fitter faster there...

[Revert]

Originally Posted by wheelworks

Revert, Maybe you can train some long distance walking. Then you can do cardio to a far away Gym and do some weights and then walk back. You'll be fit in no time

Also look into boxing gyms. You'll get fitter faster there...

Thats actually a good idea..maybe i'll even cycle to one when I get my bike..heh

[wheelworks]

Originally Posted by Revert

Thats actually a good idea..maybe i'll even cycle to one when I get my bike..heh

Insha Allah...

Now you're talkin

[sumiyia]

i'm back! yayyyy... and i'm feelin the burnnnn

played tennis for a while then did some weight training..

[infamousbrown]

Originally Posted by dreamdeferred

Hey bro........


Man that sucks. Hopefully you'll get another fight soon (are you a boxer or a thai boxer?).

Muay thai. Hopefully I'll be in fighting shape for soon after ramadan.

Originally Posted by dreamdeferred

Anyways, just wanted to hop in and say that it's great you want to set a pretty aggressive goal but 10lbs in two weeks isn't too wise. I know as a fighter you're probably use to cutting weight pretty often....I'm also sure you know that the weight lost when cutting on short notice is mostly water.

If you set a goal to lose 10lbs of fat in 2 weeks you're setting yourself up for failure. To be sure you can lose 10lbs but you would probably lose quite a bit of muscle along with the fat. That's no good. Aim to lose about 1.5-2lbs of fat a week and you will come out leaner and much more muscular looking. Yeah it'll take you a few more weeks to get to your goal but the overall result will be a lot better.....especially the lower your bodyfat percentage gets.

Either way.....good luck reaching your goal.

Thanks bro. Very sound advice. I guess I should have clarified that I was aiming high just to force myself to stick to my diet and be in the gym everyday.

I've a decent understanding of nutritional science / weight training so I anticipate that with my plan I should be in pretty good shape in 8-10 weeks.

Originally Posted by sally

what's infamousbrowns plan?
i'll join you guys if the results are gaining endurance/strenght but not if youre focusing on muscle weight gain or loss of fat

My plan, Sally dearest, consists of diet and exercise.

Diet:

3-5 litres of water while at work, usually another 2-3 while at the gym.

• Breakfast: Whey protein shake, Oatmeal(not the instant crap) with bananas.
• Snack: half a cup of almonds
• Lunch: Tuna sandwich on dark rye, no condiments, with Salad, no dressing
• Snack: Fruits
• Dinner: Chicken or Fish with Salad

Exercise:

After Fajr

• 15-20 minutes of jump rope. The last 15 seconds of each minute skipping at a sprinters pace (high knees)
  
• 100 pushups, 2*50
• 3 sets of 8 ab excerices with 10 reps each, no breaks between sets
• Chinups (biceps)
• Pull ups (back/shoulders)

No reps determined yet because I need to see how many I can do these days.

Off to Work.

Then at the kickboxing gym training from 7:15-8:45.

Skipping, calistenics (pretty much the same as my morning routine but more intense - more reps going till failure, pad drills, sparring.

After that weights

• One muscle group a day
• 4-5 excercises, supersetted
  
• 3-5 sets of each, alternating days between 3(10) and 5 sets of pyramids, starting light, then decreasing the reps and increasing the weight.

And on days that I'm off work I'll ride my bike to the gym. About 6 miles round trip.

Wash down another protein shake and hit the sack.

[dreamdeferred]

Damn infamous..........that's pretty gangster

You'll be a machine inside a couple of months on a plan like that iA.........remember to use your powers for good lol.

Where are your recovery days at though? Are you one of those endomorphic jerks that can work out high intensity every day and still recover well? If so.....just know that I hate you. I'm inspired to kick it up a notch after reading your plan...good stuff.