Crunk Times, My friend.....Crunk Times

[dcole18 5,000+ posts]

but im also trying to put on quite a bit of weight (15lbs of muscle) and get back down to a legit 4.40 40yd for football

 

[Randy Savage 5,000+ posts]

well you saw one of the running programs i posted a few pgs back... thats only my explosives program, i also have an endurace program...
and when i lift i single out muscle groups

upper back/shoulders

lowerback/hammys/quads/calfs

ish like taht

Edit: also have a stretching program

Yeah, I can see that cardio/running routine taking up a lot of time.

I used to do isolated workouts, did chest/upper back day 1, shoulders, bi's, tri's, forearms day 2, and legs/lower back day 3, but the changed it up to full-body.

Did each day 2x week, and HIIT every day, 6 days a week.

 

[Randy Savage 5,000+ posts]

On M/W/F:
start out with 10 minutes on treadmill at 5 miles per hour

rest, but not sitting I walk in a circle around the exercise area

I lift these hand weights...first I do 10 lifting them from down to front....where my arms form a 90* in front of me. Then I do 10 where it forms a 90* to the side.

Then I walk around a bit.

Then I do the bench press. Currently I bench about 60 lbs 12 times.

Then I do 25 1/2 situps on this ball...then I do 25 full situps...then 25 1/2 situps again, then 25 full situps.

Then I walk around and drink some water for a couple minutes'

Then I benchpress again...usually I cannot do 12 again...only 4 or 5.

Then I do the arm things again, but on a higher weight.

And then I run until the end of the time or I am too tired and then walk.

You do this same thing every time?

 

[dcole18 5,000+ posts]

Yeah, I can see that cardio/running routine taking up a lot of time.
I used to do isolated workouts, did chest/upper back day 1, shoulders, bi's, tri's, forearms day 2, and legs/lower back day 3, but the changed it up to full-body.

Did each day 2x week, and HIIT every day, 6 days a week.

yeah, ill slow down alot after season starts... right now i just hit everything so hard cause im in a gain, i really have no life besides training, working, and sleeping... thank god i have today off from work

 

[Randy Savage 5,000+ posts]

So would full body workouts be best since I am doing it 3 times per week. I can measure off something on the street to do HIIT when I am home. i just am not committed enough to do it in the rain or cold.

Definitely look into full-body workouts. You can also superset workouts, which will save you some time as well.

Take some time and check out the Men's Health forum:

http://forums.menshealth.com/eve/forums/a/tpc/f/855109121/m/156108723

That's a link to their Essential Reading sticky, a lot of great info is there. That forum is filled with tons of useful info.

 

[Randy Savage 5,000+ posts]

pretty much. I sometimes use machines instead of benching. I bench low amounts because I don't have a spotter or one of those supports over the bench

I switched to benching with dumbells.

You'll do less weight, but you don't have to worry about a spot.

EDIT: http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html

 

[Randy Savage 5,000+ posts]

It seems those sites reccomend using real weights over the machines. A friend of mine used to laugh at me when I said I can bench 100 lbs on a machine. I cannot do that with a barbell. I suppose using free weights is a better deal.

Yes, free weights are definitely better then assisted machines.

 

[Randy Savage 5,000+ posts]

It sucks that poasting does not burn calories.Also from reading, I guess I do not eat enough.

I am supposed to eat 2500 calories per day. I know I don't consume near that much. Some days I consume 0 calories because I forget to eat.

Diet is the most important thing.

Eating too little is just as bad as eating too much.

 

[Randy Savage 5,000+ posts]

How does one eat 2500 calories in a day? I would be eating all day.

You should eat 4-6 meals a day.

Roughly ~500 calories/meal.

 

[Randy Savage 5,000+ posts]

I eat 2.
I usually eat:

2 eggs and 2 pieces of bacon in the morning with a sweet tea.

For lunch it is the leftovers from the night before

dinner is usually some kind of "x" helper and a some vegetables.

I don't really like sweets. Occasionally, I will eat ice cream or a brownie.

Gotta work on that!
Check out the forum, plenty of food tips there.

 

[Randy Savage 5,000+ posts]

It seems like something as simple as adding a peanut butter and jelly sandwich will help me out.

Natural PB & J on whole wheat is a good late night meal before bed.

That, and tuna fish with a little light mayo on whole wheat, both good meals with a good amount of protein.

 

[dcole18 5,000+ posts]

when im on a gain i can do 2500 calories in a meal (4 meals a day)

 

[dcole18 5,000+ posts]

and PB&j is teh shit //content.invisioncic.com/y282845/emoticons/fyi.gif.9f1f679348da7204ce960cfc74bca8e0.gif

 

[Randy Savage 5,000+ posts]

when im on a gain i can do 2500 calories in a meal (4 meals a day)

It's truly amazing what some people can eat.

My dog's vet was telling me a story about how he used to help out at Jets training camp, and how some players could easily take in 10-12,000 calories a day with no problems.

 

[Randy Savage 5,000+ posts]

Flip, you like cottage cheese? It's excellent to have before bed...I just can't stand cottage cheese.