Nik's Workout Plan

[renegadeandy]

Ok Nik - what would you make me do to whip into shape - i am a big sports fan, play often and workout often also but i want to grow in terms of strength and muscle development.

What is your daily workout plan?

 

[english15x]

Ok Nik - what would you make me do to whip into shape - i am a big sports fan, play often and workout often also but i want to grow in terms of strength and muscle development.

What is your daily workout plan?

hmm i'd have to say mountain dew ... junk food, throw in a salad there

 

[Nik00117]

Day 1 is bench day & tris
Flat Bench at .8 of max 5x5
IBP .8 of max 5x5
DBP .8 of max 5x5
Skull Crushers .8 of max 5x5
1.5 mile run

Day 2 Legs
Squat .8 of max 5x5
Leg press .8 of max 5x5
Sitting calf .8 of max 5x5
Quad extenders .8 of max 5x5
HS extenders .8 max of 5x5

Day 3 Bicep and Back
Deadlift .8 of max 5x5
Shrugs .8 of max 5x5
Overhead Pres .8 of max 5x5
Dumbell row .8 of max 5xs5
Curl .8 of max 5x5
Somthing involing cardio normally tennies somtimes racquetball at racket ball. Also somthings i'll switch out deadlift with cleans or i'll do cleans on a different day really varies.

Anythign else. I understand yall are poking fun, if you really want to get your 1RPM up you need to do little reps high weight. I switch the 5x5 up with heavier 3x3 around 90% of last max.

 

[blind_reaper8]

I just do 100 situps a day... throw in about 50 slow (again SLOW) pushups... drink a lot of water... i dont eat a lot... but i do eat breakfast... instead of a snack... drink water... um... eat steak (protein)... oh and do a little bit of jogging... thats how i get my sexy bod

oh and i forgot the most important part... drink at least a sixer o' guinness on friday... and another on saturday... switch to a lighter beer during the week

 

[Nik00117]

lol I don't care if my body looks "sexy" as long as I got a good bench, deadlift and squat i'm a hapyp camper. When i'm on that line in football a 6 pack won't matter.

 

[renegadeandy]

Blind - to make muscle you need to eat more calories than 2500 a day which is what will keep you going but not enough to build more muscle. Nik - these are all from the gym - what if i currently dont have a gym membership, stuff i can do in my room other than situps and presups.

 

[Nik00117]

I wouldn't know, i've never had to go into that I heard sand bags are good but again i've always had a gym membership with the local base so its not a prob and yes I put put 4k cals down a day. 2.5k is nothing and I have a hard time maintaing my weight as well. Push ups get kinda easy after a while. I can do 60 push ups easly and not really feel tried or worn out or anything.

 

[renegadeandy]

How heavy are you Nik, im about 10.5 - 11 stone. 19 years old. 5" 12

 

[Nik00117]

208 at 6 foot.

 

[renegadeandy]

Whats that in stones?