Poker Forum

Over 1,246,000 Posts!

REGISTER
Subscribe to FTR web feed
Already Registered?      Username:    Password:   Remember      Forgot Password

Poker Forum

  > 

FTR Community

  > 

DCs Working out made easy

  
 
LinkBack Thread Tools Display Modes
Donachello
Old 03-22-2010, 03:24 PM     Post subject: DCs Working out made easy #1 (permalink)  
Donachello's Avatar
Full House

Join Date: Dec 2009
Location: TROLOLOLOLOL
Posts: 849
Donachello will become famous soon enough
 Okay so maybe not easy but I noticed that a lot of people here have goals in their operations of weight lifting or losing weight. I've spent a lot of time trying different routines and watching videos and doing research. I finally decided to come up with a condensed list of the lifts and ways to do them that I have found to be the most beneficial. So without further ado....

The Ultimate Lifting Program.

Pre-workout Rant: (Note this is just a random little rant I typed out and is not directed at anyone in particular, it's just my thoughts about the general state of society right now.)

Here’s the deal people. No matter what all the commercials may say, there is no miracle instant weight loss solution. The only way to lose pounds and pounds of excess weight over night is via surgery. Not that great of a proposition. Especially since that without the correct mind set, that weight is just going to come back again.

It is in that last sentence that one can find the key to succeeding in your weight-loss and strengthening journey. The mind. The mind and body and highly inter-connected and in that connection is your biggest tool to reaching your personal goals. Train your mind to motivate you to get to the gym, to do your cardio, and to eat right. If you can do this you’re already more than halfway to success. Use your mind to push your body to do that one extra rep or that one extra mile. Create mental goals and achieve them; use these mental reinforcements to cement the idea of progress in your mind.

Why is it that we seem to be the only species of animal that has these weight related health problems? To put it bluntly; humans have become a lazy animal, all our technological advances and large brains have begun to turn us away from some of the very basic things entailed in being an animal. You will never see a wild animal that is too overweight to be considered healthy. Why? Because they absolutely must stay active to live. Perhaps this is something to be incorporated into the way you go about exercising. Let’s be honest, though working out may seem like a no pain no gain relationship between action and results, I have never personally regretted exercising under any circumstances. Working out feels good. Being strong feels good. Having an athletic and well-maintained body feels good. Can anyone honestly say that they would rather not be just a little bit stronger, faster, or just even a little bit more in shape than they are while reading this? If so then you clearly don’t have the motivation to succeed and I apologize for wasting your time thus far. Seriously people, suck it up, stop looking for an easy way out and just put the work in. I promise you, you will feel better for having accomplished something for yourself. I wish each an every one of you the utmost success and I hope that the following workouts will be of some benefit.

Chest

Bar Bench. 4 Sets. 10,8,6,4 reps. Increasing weight each time.
Flat Flys. 3 Sets. 6,10,8 reps.
Inclined Bench. 3 Sets. 8,8,8 reps.
Dips + Pushups. 4 Sets. 10(10), 8(12), 6(14), 6(16) reps
Push-up Clappers

Back(upper)
Back Flys. 4 sets. 14,12,10,10 reps
Pullups. 3 sets. Max reps.
Lat Pullovers (can be done for chest too). 4 sets. 10,8,6,6
Bent over rows. 3 sets. 8,8,8
Lat Pulldowns. 3 sets. 10,8,6 reps.

Shoulders

Shoulder Press. 3 sets. 8,8,8
Side Raises. 3 sets. 10,10,10
Front raises. 3 sets. 8,8,8
Military Bar Press. 4 sets. 8,6,4,4
Front Bar raises. 4 sets. 8,10,8

Triceps

Overhead extensions. One arm at a time. 3 sets. 8-10 reps.
Dips 8-12
Diamond pushups. To Failure
Skull crushers/close grip bar bench burnouts. 10/10, 3 sets.

Biceps

21s. 1 set to start or cap bicep workout.
Alternating bicep curls with static hold on off arm. 3 sets. 8,10,8 reps
Hammer curls/outward rotated curls. 8/8 alternating. 2 sets.

Cardio

The thing about cardio is making sure that it is worked into every work out. Find something that gets your heart-rate elevated and makes you sweat. Push yourself to intensify the cardio as you see fit. In most cases doing very high-intensity cardio for short periods of time can equal or even exceed the benefits of extended lower-intensity exercise. Instead of creating a specific set of exercises I’ll instead list examples of what kind of things you can incorporate as cardio:
Sprint Circuits
Box Jumps
Treadmill Runs
Jumping Jacks
Plyometric Pushups


Lower Body

Bar Squats 10,8,7,6,5,4 reps. Increasing weight
Dead Lifts identical progress as squats
Weighted Step-ups 8,8,8
Calve Raises Body weight burnouts.

Abdominals

Listed below are the “Ab Ripper X” exercises from the P90x program. Incorporate at least 5 minutes of abdominals towards the end of your workout 3-5 times a week.
P90x Ab Ripper Workout | Free Workout Guides
Above link has the video and descriptions of the following moves.

In & Out
Seated Bicycle
Seated Crunchy Frog
Wide Leg Sit-ups
Fifer Scissor
Hip Rock n' Raise
Pulse Up
Roll-up/V-up Combo
Oblique V-up
Leg Climb
Mason Twist


Some notes:
Always warm up prior to lifting with some light running and active stretching.
Make sure that you stay hydrated throughout the day and during the workout.
Your body is most ready to ingest nutrients between 20-45 minutes after workout and so it is a good idea to have a light meal or protein shake during this period.
Use a spotter! I cannot stress this point enough. Especially for the big muscle lifts where you are increasing weight every set. The point of these sets is to stay close to or at your max reps while increasing weight each time so there absolutely will be times that you will fail to push out the last rep and having a spotter there becomes imperative.
[00:29] <daven> dc, why not check turn behind
[00:30] <DC> daven
[00:30] <DC> on my hand?
[00:30] <daven> yep
[00:30] <DC> because I am drunk
[00:30] <daven> nice reason
[00:30] <daven> no further questions
[00:30] <yaawn> ^^Lol

Problem officer...?
 
Reply With Quote

Play for FREE and practice your game at...

Join the FTR Poker Forum to disable these banners and start posting!
Donachello
Old 03-22-2010, 03:35 PM #2 (permalink)  
Donachello's Avatar
Full House

Join Date: Dec 2009
Location: TROLOLOLOLOL
Posts: 849
Donachello will become famous soon enough
 A few ways to put the exercises together.

I like to do things like Chest and Back on the same day. Or Shoulders and Biceps/triceps.

Another type of workout is the Mass building one I used last year. For this routine Do the 5 big lifts together in one day: Bench, Squat, Deadlifts, Should Press, Lat Pullovers. Do these using the same progression of increasing weight and decreasing reps for a total of 5-7 sets. I can attest to how quickly you will increase your lifts as I went from max weights of 160, 205, 185 to 235, 315, 315 in bench squat and deadlift respectively in about 4 and a half weeks.

Also remember rest is VITAL to your progress. In the above program I only did those 5 lifts twice a week and made sure to get a minimum of 40 hours of rest between lifting days. Obviously, if the intensity is lower you can take less time off but muscles generally recover between 70-80% in the first 24 hours after a solid lifting session and are about back to 95% after 48 hours.

I don't pretend to be a certified personal trainer but I am an avid health enthusiast and hopefully some of this will be beneficial to anyone who wants to read it. I encourage you to do your own research but if you have any questions about the exercises or anything else feel free to post them here.

Cheers FTR
[00:29] <daven> dc, why not check turn behind
[00:30] <DC> daven
[00:30] <DC> on my hand?
[00:30] <daven> yep
[00:30] <DC> because I am drunk
[00:30] <daven> nice reason
[00:30] <daven> no further questions
[00:30] <yaawn> ^^Lol

Problem officer...?
 
Reply With Quote
Jack Sawyer
Old 03-22-2010, 08:57 PM #3 (permalink)  
Jack Sawyer's Avatar
4-of-a-Kind

Join Date: Jan 2007
Location: Old School
Posts: 2,535
Jack Sawyer will become famous soon enoughJack Sawyer will become famous soon enough
 Additionally, a short & sweet compound exercise only workout routine


Monday - Workout A (Main Muscles Worked - Pecs, Triceps):
Main Body Part Exercise Sets Reps Rest
Pecs Incline Barbell Bench Press 4 15, 8, 8, 6 60-90 sec
Pecs Flat Barbell Bench Press 4 15, 8, 8, 6 60-90 sec
Pecs Dip 4 15, 8, 8, 6 60-90 sec
Pecs Barbell Pullover 4 15, 8, 8, 6 60-90 sec

Tuesday - Workout B (Main Muscles Worked - Quads, Hamstrings):
Main Body Part Exercise Sets Reps Rest
Quads Barbell Squats 4 15, 8, 8, 6 60-90 sec
Quads Front Barbell Squat 4 15, 8, 8, 6 60-90 sec
Quads Sumo Deadlift 4 15, 8, 8, 6 60-90 sec
Hamstrings Barbell Stiff-Legged Deadlift 4 15, 8, 8, 6 60-90 sec

Wednesday - Cardio
Run or jump rope for 30 to 60 minutes.

Thursday - Workout C (Main Muscles Worked - Delts, Traps):
Main Body Part Exercise Sets Reps Rest
Delts Barbell Military Press 4 15, 8, 8, 6 60-90 sec
Delts Barbell Upright Row 4 15, 8, 8, 6 60-90 sec
Delts Barbell Clean and Press 4 15, 8, 8, 6 60-90 sec

Friday - Workout D (Main Muscles Worked - Lats, Lower Back):
Main Body Part Exercise Sets Reps Rest
Lats Pull-up 4 15, 8, 8, 6 60-90 sec
Lats Bent-Over Barbell Row 4 15, 8, 8, 6 60-90 sec
Lower Back Barbell Deadlift 4 15, 8, 8, 6 60-90 sec
My dream... is to fly... over the rainbow... so high...



Quote:
VHS is like a book and a book is like a stack of kindles.
Hey, I'm in a movie!
http://youtu.be/lGdnIrRKDTI
 
Reply With Quote
Donachello
Old 03-24-2010, 03:41 PM #4 (permalink)  
Donachello's Avatar
Full House

Join Date: Dec 2009
Location: TROLOLOLOLOL
Posts: 849
Donachello will become famous soon enough
 That's definitely some good stuff Jack. Kind of a toning workout. I assume you switch up how much weight is used when changing the reps from say 4 to 15 etc.?
[00:29] <daven> dc, why not check turn behind
[00:30] <DC> daven
[00:30] <DC> on my hand?
[00:30] <daven> yep
[00:30] <DC> because I am drunk
[00:30] <daven> nice reason
[00:30] <daven> no further questions
[00:30] <yaawn> ^^Lol

Problem officer...?
 
Reply With Quote
Jack Sawyer
Old 03-24-2010, 05:15 PM #5 (permalink)  
Jack Sawyer's Avatar
4-of-a-Kind

Join Date: Jan 2007
Location: Old School
Posts: 2,535
Jack Sawyer will become famous soon enoughJack Sawyer will become famous soon enough
 Yeah, as much as you can handle for the proposed amount of reps.
My dream... is to fly... over the rainbow... so high...



Quote:
VHS is like a book and a book is like a stack of kindles.
Hey, I'm in a movie!
http://youtu.be/lGdnIrRKDTI
 
Reply With Quote
wufwugy
Old 03-24-2010, 08:07 PM #6 (permalink)  
4-of-a-Kind

Join Date: May 2006
Posts: 1,660
wufwugy is a name known to allwufwugy is a name known to allwufwugy is a name known to allwufwugy is a name known to allwufwugy is a name known to allwufwugy is a name known to all
 The key to greatness is ephedrine/caffeine stack, tren, and farmer's walks
Reply With Quote
jyms
Old 03-24-2010, 08:12 PM #7 (permalink)  
jyms's Avatar
Tilting Mod

Join Date: Feb 2006
Posts: 4,836
jyms has a spectacular aura aboutjyms has a spectacular aura aboutjyms has a spectacular aura about
 ^^^ This, with a little Clen to round out the last couple weeks before the beach
YouTube - Classified - "Oh... Canada" [Official Video]
 
Reply With Quote
BooG690
Old 03-25-2010, 03:35 AM #8 (permalink)  
BooG690's Avatar

Join Date: Mar 2009
Posts: 1,439
BooG690 is a jewel in the roughBooG690 is a jewel in the roughBooG690 is a jewel in the rough
Send a message via AIM to BooG690 Send a message via Skype™ to BooG690
Quote:
Originally Posted by wufwugy View Post
The key to greatness is ephedrine/caffeine stack, tren, and farmer's walks
Quote:
Originally Posted by jyms View Post
^^^ This, with a little Clen to round out the last couple weeks before the beach
More info please.

That's how winners play; we convince the other guy he's making all the right moves.
 
Reply With Quote
bigspenda73
Old 03-25-2010, 04:50 AM #9 (permalink)  
bigspenda73's Avatar
Straight Flush

Join Date: Jul 2006
Location: Pwnsylvania
Posts: 7,546
bigspenda73 will become famous soon enoughbigspenda73 will become famous soon enough
 yoh+viagra+Anaconda is the best stack evar
Reply With Quote
wufwugy
Old 03-25-2010, 06:49 AM #10 (permalink)  
4-of-a-Kind

Join Date: May 2006
Posts: 1,660
wufwugy is a name known to allwufwugy is a name known to allwufwugy is a name known to allwufwugy is a name known to allwufwugy is a name known to allwufwugy is a name known to all
Quote:
Originally Posted by BooG690 View Post
More info please.
We're being cryptic in the face of fancy schmancy workouts.

Tren and clen are not things you wanna take unless you know what you're doing, caffeine and ephedrine are mood/energy enhancers and thermogenics that are easier to understand than the aforementioned drugs, and farmers walks are a super tough exercise that will make you a man

Fancy play syndrome exists in the world of exercise/diet as well. K.I.S.S. Just lift heavy giving appropriate consideration to balance, rest and time off; eat nutrient dense food that you like, and learn what supps/drugs actually work, repeat
Reply With Quote
bigspenda73
Old 03-25-2010, 09:14 AM #11 (permalink)  
bigspenda73's Avatar
Straight Flush

Join Date: Jul 2006
Location: Pwnsylvania
Posts: 7,546
bigspenda73 will become famous soon enoughbigspenda73 will become famous soon enough
 anyone suggesting that much volume for someone on a diet is clearly insane and/or used to working with people on gear.
Reply With Quote
sinister1
Old 03-27-2010, 03:11 AM #12 (permalink)  
Straight

Join Date: May 2008
Posts: 235
sinister1
Quote:
Originally Posted by wufwugy View Post
We're being cryptic in the face of fancy schmancy workouts.

Tren and clen are not things you wanna take unless you know what you're doing, caffeine and ephedrine are mood/energy enhancers and thermogenics that are easier to understand than the aforementioned drugs, and farmers walks are a super tough exercise that will make you a man

Fancy play syndrome exists in the world of exercise/diet as well. K.I.S.S. Just lift heavy giving appropriate consideration to balance, rest and time off; eat nutrient dense food that you like, and learn what supps/drugs actually work, repeat
this
Reply With Quote
jyms
Old 03-27-2010, 03:48 AM #13 (permalink)  
jyms's Avatar
Tilting Mod

Join Date: Feb 2006
Posts: 4,836
jyms has a spectacular aura aboutjyms has a spectacular aura aboutjyms has a spectacular aura about
 YouTube - Farmers Walk
YouTube - Classified - "Oh... Canada" [Official Video]
 
Reply With Quote
Reply
Latest Poker News
KoRnholio Old 05-26-2012, 03:08 PM    Australia Legalized Online Poker coming up in next 6 to 12 Months
According to an email sent out by Mark Bryan, a gaming analyst at Merrill Lynch, the Australian government plans to legalize online poker sometime in the next six to 12 months. This move will coincide ...

« Previous Thread | Next Thread »
Thread Tools
Display Modes
Linear Mode Linear Mode

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts
BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are On


All times are GMT. The time now is 01:16 AM.

Contact Us - Archive - Top

FTR Testimonials

All content
© FlopTurnRiver.com 		Advertising  |   Partners  |   Testimonials  |   T&C  |   Contact Us  |   FTR News & Press  |   Site Map  |   Search FTR

Full Tilt  |   Titan Poker  |   UltimateBet  |   Poker Stars  |   Ladbrokes Bonus  |   Sportsbook  |   Cake Poker  

Play Texas Holdem Online, Online Texas Holdem Strategy, & Poker Forum
This is not a gambling website.