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12 Week Hypertrophy Quest Quest Goals: 1) Increase Muscle Mass 2) Decrease BF% 3) Increase Strength In All Lifts Overview/Details Each working set should be performed to near failure with 12 being the most reps you should perform and 6 being the lowest. This workout utilizes supersets.Take a 1 minute break between each superset. Supersets are grouped by letter before them. See Quest Objectives for context. Increase weight on each set by at least 5lbs. Increase weight from week to week as well. By the end of the 12 weeks, you should be 10lbs+ stronger in many lifts. This program can be repeated with endless variation. If you begin to plateau, seek ways of making the workouts harder. An example could be adding some dropsets. SPLIT CHEST/BACK SHOULDERS/ARMS LEGS Quest Objectives: Day 1: Chest/Back | Warm-up 5 minutes of cardio A1) Bench Press 2x6 warm-up, 3x12 working A2) DB Row 2x6 warm-up, 3x12 working 1 - 2 minute rest B1) Hammerstrength incline Chest Press 3x12 working B2) Hammerstrength lat pulldown 3x12 working 1 - 2 minute rest C1) Cable Crossovers 5-7x12 working C2) Reverse Flye 5-7x12 working Day 2: Active Rest | Start with 5 minutes of cardio if you normally don't do cardio, and add 5 minutes to your average time of the cardio you do regularly. Increase total time by 5 minutes every other week. By Week 12 you should be doing 30 extra minutes of cardio. For the sake of this program, cardio is considered 150bpm+ for the whole session. Day 3: Shoulders/Arms | Warm-up 5 minutes of cardio A1) DB Shoulder Press 2x6 warm-up, 3x12 working A2) Standing DB Curl 2x6 warm-up, 3x12 working 1 - 2 minute rest B1) DB Front Raise 2x6 warm-up, 3x12 working B2) Tricep Extension 2x6 warm-up, 3x12 working 1 - 2 minute rest C1) Reverse Flye Machine 2x6 warm-up, 3x12 working C2) Barbell Curl 2x6 warm-up, 3x12 working 1 minute rest D) Skull Crusher 2x6 warm-up, 3x12 working Day 4: Active Rest | Do the same amount of cardio as you did on your first active rest day this week. Day 5: Legs | Warm-up 5 minutes of cardio A1) Squat 2x6 warm-up, 3x12 working A2) Leg Curl 1x6 warmup , 3x12 working 2 - 3 minute rest between A and B B1) Leg Extensions 3x12 working B2) Standing Calf Raises 3x12 working 2 - 3 minute rest between B and C C1) Weighted Walking Lunge 3x12 working C2) Lower Back Extensions 3x12 failure Day 6: REST Day 7: REST Let me know what you think below!
Hi everyone! I've been here before, but now I'm here as kind of a last ditch effort. I'm here because I've had a hard time with some disordered eating habits that have hit me again more recently. I'm weak, unfit, and my mind is suffering. My goal in coming here is to feed my body and inner nerd. I'm really really hoping to meet some people here. I have a really strong support system when it comes to my disordered eating and I am hoping to break all ties and fill the void with something healthier. I'm excited to be in a place that loves the nerdy. I'm less of an RPG nerd and more of like a reading/harry potter/cat loving/doll collecting nerd. I actually hope to learn a bit more about RPGs though. That's the best I've got as far as an introduction goes. Look forward to seeing some of you around and getting strong, fit, and well!
I'm not doing karate this challenge. But I am going to do this challenge right. It's going to be challenging. It's going to take effort. And it's going to be worth it. I'm going to keep this simple. No exceptions. No codicils. Just a goal to reach and a prize to obtain. LONGTERM GOAL: 6 PACK CARDIO! What: Run 100 miles Specifics: None, really. Just run 100 miles over the course of the challenge. Sprint or jog, outside or treadmill, it doesn't matter. Why: I'm signing up for a half marathon in September. A coworker told me that I have time to prepare for the Chicago Marathon in October, but I'll wait until the end of the challenge to decide if I'm crazy enough to try that. Points: 4 STA+DEX (To be adjusted based on how much sprinting/jogging I do) Motivation: Bike - My plan is to buy a nice hybrid one once I get my tax refund and have someone hold it over my head until I finish my 100 miles. STRENGTH! What: Strength training 3x per week Specifics: Circuit of jumping rope, pull ups, push ups, RPoD, and bulgarian split squats Why: I'm vain? Points: 4 STR Motivation: Kettlebell - I've wanted one for a while. If I complete this challenge, a nice new one will be mine and I can use KBGirl's tutorial to train with it next challenge. DIET! What: Lose 5 lbs (Starting weight: 154.4 lbs.) Specifics: <=2,000 kCals daily and post daily calorie count on here. Why: Abs are made in the kitchen. I'm getting somewhat close to my goal weight, so I'm not sure if I can do 5 lbs in 6 weeks, but I'm damn sure going to try. Points: 3 CON Motivation: Clothes shopping. I have very few decent and even fewer nice clothes that fit. A new suit is in line once I hit my goal weight (140), but I need some clothes to wear to semi-formal occasions like khakis where the legs aren't like twice the diameter they need to be. LIFE! What: Practice piano or violin daily Specifics: Minimum 2 minutes of playing. This should get me involved that I'll continue more often than I'll stop. Why: I know I should pick one and work more on that instrument, but I really can't decide. I plan to use this challenge to see which one I choose to work on more, since obviously that's the one I prefer to practice. Points: 5 CHA Motivation: Sheet music for the instrument of my choice. I have a little bit for both, but most of it is way out of my skill level, so this would allow me to get some stuff I might actually be able to play. I want to play mostly classical (though with some ragtime on the piano: I love Scott Jopin), so a lot is available for free online, but I would rather have something I can trust to be accurate. SIDE (NON)GOAL! What: Prepare for my trip to Germany Specifics: Apply for a passport, learn basic German Why: My company is going to fly me to Germany for a week in July to look at some equipment we're going to be installing. I need to get the passport done soon so I get it in time. I don't actually need to learn German, but languages are fun and being able to practice constantly for a week or two (I want to take a week or so of vacation and stay for extra time, since they're already paying for the flight) will be incredibly beneficial if I get a basic grounding before I leave. This isn't really a goal, just something that I'm going to be working on throughout the challenge. Motivation: Somebody else is paying for me to go to Germany. Considering I love travelling and I've never been to Europe, I really don't see what could be more motivating than that. So those are my goals for the next 6 weeks. It seems like there's a lot of them, but it looks like I'm have a decent amount of free time during the week, which will be awesome. Run | 1.5/100 | Lift | 2/3 | 0/3 | 0/3 | 0/3 | 0/3 | 0/3 | 1/18 Nom | 6/7 | 0/7 | 0/7 | 0/7 | 0/7 | 0/7 | 2/42 Play | 6/7 | 0/7 | 0/7 | 0/7 | 0/7 | 0/7 | 3/42 I'm also going to add quotes to my updates. Some will be amusing/jokes, and some will be inspiring. And some will be really long and you'll think it's going to be a joke and you'll be waiting for a punch line that never comes. Because I like to watch the world burn.