Pumping Iron anyone? I know this is not a fitness forum

[likimikuku]

Besides going to the gym to lift weights, you can start playing a simple game - badminton, tennis, table tennis, swimming - to slowly build your strength, and also stamina.

No point building big huge muscles without stamina.

Remember, you need overall strength, not just upper body, else lower body can't support and you'll look out of proportion!

Cheers!

yup, simple game does a good job for you cardio, it burn fat and yet not as bored as normal treadmill walking or jogging.

anyway, with the weight i am lifting now, it is not going to gain me any big muscles.

i see u do not have good workout plan

why not try a 5x5 workout
do a search ..

i might not hav a good workout plan, but i will stick to this 1st.
as i still not know is this plan suitable for me.

as for 5x5 workout/plan, i heard about it.
this is more like strength training to me, i think i need more reps to feel the "pump".

may be you can share your 5x5 workout plan here with us.

 

[pinholecam]

Lol; Frankly imo, there is too little cardio unless you are on a diet or are already eating exactly to BMR (here is a calculator bte :http://health.discovery.com/centers/heart/basal/basal.html)

The thing to understand for weight loss is input < output.

You can still get muscle tone with the current 'stores' you have (ie. fats)
But you will need to shock the muscles for growth.
Basic way is to lift a weight that you will have difficulty in the by the 10th-12th rep.
Do this for 3-4 sets each.
If you cannot do more than 6-8reps of a weight, its usually not very helpful.
Eg. You mentioned :
Lat Pulldowns = 3 sets, 20/12/8/5, 30kg/40kg/50kg/60kg

1st 2 sets as a warm up is fine.
the last 2 is not too helpful. I would recommend you finish 8-10reps for the last 2, even if it means pausing a few seconds in between the reps to complete them.

Don't need to spend too much time either. To save time, just rotate through the exercise groups (Eg. Biceps curls x10 > Triceps pushdowns x10 > Bench press x10 > repeat from Bicep curls). The idea is that the muscle group gets a short rest while the other is being worked out. I find this better than standing at a machine, hogging it.


Good luck in your quest!

Good morning everyone,

Update on yesterday back workout, able to rush back to base camp (our company accommodation) and have my small dinner (sardine, rice and some vegetable). Got myself 15min rest after dinner and it is 8pm.

Anyway here is my back workout yesterday:

Lat Pulldowns = 3 sets, 20/12/8/5, 30kg/40kg/50kg/60kg

1 Arm Dumbbell Row = 3 sets, 12/10/12/8/12 reps, 12kg/15kg/12kg/20kg/12kg, (no rest or maybe 10 sec)

Deadlifts = 3 sets, 12/10/8 reps, 20kg/30kg/40kg
Cardio = 20min bike

I did try to add on more weight but I am just not used to the weight yet, so above only the weight I managed in good form, any additional weight might just hurt me.

Since I not able lift heavier, I try to add more reps on each workout.

Total workout time 50min ~ 60min
So, guys…lets share your workout for yesterday…