Personally, I do not like the workout routine.
And, speaking personally, I have had great success with my personal goals with rather conventional equipment, a conventional diet with alternating nutrient and calorie manipulations, and alternating between a upper/lower split or a Full Body routine 3 times per week.
With the diet either taming the efforts of the beast in the gym or the diet making the beast roar in through efforts in the gym.
This is why I embarked on an undying pursuit of knowledge of diet and nutrition because I knew then as I know now, that this is the staple by which all else happens.
This is the equipment I use:
1. I have about 450lbs (approx) of Olympic style cast iron weights (Gold's Gym, brand)
2. Olympic stainless steel long bar (45lbs type), a short "S" bar, a "tri" bar, two stainless steel, DB's
3. Olympic style Bench which declines and inclines, and has a squat rack. It also has a preacher pad, and a front leg extension device. I have never used the front leg extension device, come to think of it.
4. A mobile flat bench which inclines and declines
5. A upright recumbant bike with a back rest. It has a gauge for inputting one's age, wgt, etc. It will display heart rate, calories burned, and time in exercise.
6. A self made dip station. My friend and I welded this together "several" months back, and it looks like a traditional dip station one would see in a catalog or online.
What's interesting here is that for many months I used a "car cloths rack" for my dips (we have to be inventive in our requests....HEHEHE
). I have been wanting to put dips in my workout for some time, but flat didnt have the equipment or money--at the time. One day I got of my car, and the "car cloths rack' caught me eye. I took it out and looked at it. Since it telescoped out, I was hoping it would come apart into two separate sections. It did. It was made of steel, and the only question was: Would it support my weight and the stess of sets/reps. I had 4 rather high jack stands in the garage. I gather you can figure out what I did-------"worked perfectly"!
When I lost the majority of my weight:
7. I had a rail on my wall in front of my stationary bike. It had two pics. Me and the person I want to look like. In between the two pics are numbers and months. When I lost the majority of my weight (over 30+ pounds), I would update the pic in successive weeks, but would leave the old one behind to see the progress. If I pushed myself in a workout, I would move it forward one peg, if I didnt, it went back one peg.
8. A golds gym weight stacker (next to my stationary bike)
9. A Swiss Ball
10. Several Stretch bands, at varying stengths
11. Telescoping Push-up bars
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And, you want to know the truth. The bench didnt put a dent in my wallet. It only cost me $150.00, and will handle well over 500lbs (more than I will ever need). It's a cheap B@stard by anyone's standard, but it gets the job completed, because I consistently and constantly apply myself in using it.
Results from rather basic equipment?
I show these to motivate you, young man, and this is the ONLY motive. I show these to tell you that if you listen to the advice on this forum--and read between the lines and absorb all the knowledge you can you can do it with the most basic equipment, and do not need a fancy diet, but only knowledge of diet and nutrition (and on-going and continuing pursuit):
Closer view:
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I am going to make a brand new thread, very soon, and post new pics that rival these above, as I have added about 6 to 7 pounds since these pics, and I am slightly leaner as well (From 154 to 161, at 5' 7")
If you notice
there isnt any leg work in Brad SPITS (no not a misspelling) claimed workout. And, IMO, make it even more less effective in the overall scheme of what YOU want to do.
2. A diet plan optimized for fat tissue loss.
A. Determine your MT Line.
B. Create a small deficit
C. Create calorie TARGETS each day
D. EACH WEEK......KNOW whether you are gaining or losing weight. Don't play games with your hard work.
E.
Learn how EFFECTIVE calorie and nutrient manipulations can be. Study it, and learn when to apply them effeciently and effectively.
In addition, a continuing education on diet V exercise techniques (manipulations of calories, manipulation of the three nutrients, etc) to combat and deliver to ones self--
in the event this "extra" education is needed to assist in eliminating problems.
The advanced Diet V Exercise techniques may not be a major player in your goal NOW, but they MAY when your body fat drops.
Think to the future.
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3. A training program that attempts to build and/or tries to maintain muscle for the entire body. A Full Body Routine. (FBW) or (upper/lower Split)
Develop a FBW at least 3 times per week. Get the body working in unison---it WILL PAY OFF. If this isnt possible with your lifestyle, then an upper/lower split or another compromise may have to be done--to get the weight training in.
1. Develop a FBW, Upper/Lower Split
2. Track your Weights Used, Sets, and Reps
3. Pay close attention to your progression on exercises.
4. Pay CLOSE ATTETION to the RETURN RESPONSE/FEEDBACK from your weight training routine
5. Make adjustments as necessary--LEARN YOUR PERSONAL SCIENCE.
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4. TEACH YOURSELF good solid understanding on how each exercise effects the body--both indirectly and directly.
Therefore, if you examine the variants of the Squat and Deadlift
for example, the torso (or ab region) performs its base function really well, and is hit indirectly with these two KINGS of ALL LIFTS--because they provide a support function.
If you cannot afford a trainer, you have to be your own trainer. And, during this process,
never let KNOWLEDGE let you down within Diet and Fitness.
And, lastly. When you gain more knowledge as you progress, you will KNOW that this routine, has many holes (and one is not having any leg work), and isnt a proper....at least in my opinion.
Pick up the "pieces" in life and manipulate the knowledge of diet and fitness let it work beside you when the "night comes" that you need it;
it leaves nothing left to fear.
(Chillen)
Setting and achieving goals can be very overwhelming if cognitive systems aren’t put in place. This "system" can take many different forms for an individual person. Through trial and error, you will have to find the
"Personal System" that will work for you that will achieve your goal.
(Chillen)
And, its obtaining KNOWLEDGE, and applying what is learned--on a consistant and constant basis.
Its learning to get up when you fall. Its getting up after you fall the 8th time. Its getting up infinite amount of times that it takes to earn your goal you seek.
I have alot of passion to help people on this forum. And, from my heart, I tell you this workout by Brad SPITS, S@CKS.
Best wishes,
Chillen
Chillen is WAY better than Brad Pit!!!
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