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Workout Plan And Good Diet Plan.mods Please Make This A Sticky Thread


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  • 2 weeks later...

[quote name='yerrabus' timestamp='1338284811' post='1301876961']

ne original id ki vachey va

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Inspired from This and joined in the GYM to reduce my Tummy... Gym chesaka chala refreshing ga anipistondhi.. and following the Diet plans which i got through searching from internet.

I am also following this website " [url="http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/12/muscle/shoulders"]http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/12/muscle/shoulders[/url]" which has all the demos and selection criterias like Begineer exercises, Expert level ani.. Video demos kuda vunnayi.. i found quite Usefull. Succesfull completed 2 weeks of gym.., and i hv to tell idhi 5th time going to gym after dropping out with in a week after joining in the gym.. this time, nenu anukundhi vachedaka drop avvakudadhu ani fix ayya.., :)

thanks for the thread..,

[quote name='mothi' timestamp='1328943686' post='1301401868']
Mods, already edhaina workout thread sticky untey fine..... but idhi kuda cheysthey help avuthundhi evaranna follow avadaaniki otherwise this thread would get lost in the traffic......

[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=4][b]STATS[/b][/size][/font][/color]
[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]My weight = 157 lbs [/size][/font][/color]
[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]Aim = Get a 4 pack, build some muscle and tone the body.......[/size][/font][/color]
[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]currently fat is 23.2% which is very poor. If I maintain the strict discipline and do the workout as per the schedule. It should come down to somewhere around 16% and I would be able to achieve my aim.[/size][/font][/color]

[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]so idhi na stats deeni basis meedhaney total workout base untadhi...... So I hope it helps.......[/size][/font][/color]

ivaala first day naadhi, its high time anni okka personal trainer pettukunna , ....... ivaala jarigindhi first session with another trainer but naa personal trainer tho sessions start ayyedhi e monday nunchi.... naa workout days (Mon, Wed and Sat) so e 3 days every week nenu e thread ni update cheysthaanu total cover cheysthaanu about what I did including diet kuda....

Diet plan ni nenu next week kalla chepthaa...... ..
[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3][u][b]tips received from the first day: [/b][/u][/size][/font][/color][list]
[*]for any kind of exercise ey set lo ayina if you are finding it hard to do that last rep, 50 % of effort should be from your side, the other 50 % will come from the trainer
[*]gym ki bottle tisukellu bottle should be finished by the end of workout session..... tondara padi ekkuva thaagakku
[*]ee first trainer natho no machines anaadu only thru barbell and weights anni start cheysaadu ... for example, squat cheysthey adhi total body parts ni cover cheysthadhi adhey bicep machine ki vellithey nuvu only ni arm ni use cheysthaavu ...
[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3][li][/size][/font][/color]
[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3][/li][/list][/size][/font][/color]

[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3][u][b]1st day session[/b][/u][/size][/font][/color]

[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]nenu 20 minutes cardio on elliptical cheysaanu ( other options basket ball or racquetball edhaina sport,) -- cardio only ni body lo fat thagichaadanik[/size][/font][/color][color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]i use avuthadhi(to keep u in shape).....[/size][/font][/color]

[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]squat 2 sets 12 reps each ( 1st 15 lbs 2nd set 30 lbs) -- squat covers your total body andhukey dani total boy or all over body exercise antaaru[/size][/font][/color]

[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]bench press - 2 sets 12 reps each ( 15 lbs , 25 lbs) -- 2nd set i guess nenu 7 to 10 reps madhyalo cheysaanu ....last rep epudu kuda you need to give full effort...--- Bench press covers chest, biceps[/size][/font][/color]

[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]military press - 2 sets 12 reps anaadu but nenu 7 reps entho cheysaanu anukuntaa (15 lbs, 25 lbs)--- military press covers primarily shoulders, chest kuda, and deltiods anni anaadu related to shoulder muscle [/size][/font][/color]

[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]row - 12 reps - 2 sets 12 reps (15 lbs, 25 lbs) -- gurthuku ledhu exactly ey part ni target cheysthado but i think it targets chest,shoulders but e point ni update cheysthaa by tomorrow...[/size][/font][/color]

[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]dead lift - 1 sets 12 reps (15 lbs)-- 2 reps kuda cheyyochu but naa haalat chusi ok le ivvalitiki chaalu anaadu. --- dead lift coers your back, but e point ni kuda update cheysthaa by tomorrow....[/size][/font][/color]

[color=#000000][font=Verdana, Arial, Helvetica, sans-serif][size=3]naa haalat after workout - 20 mins kallu thirigaayi alaaney kurchundi poyaaa, out of breath ayaanu.... water thaagi and koncham forehead meedha water challukunaaka koncham better feel ayaanu ......[/size][/font][/color]

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  • 7 months later...

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