I have just written up a new visual work-out schedule because I've been a lazy fuck since I moved house and it's time to get back on the training route.
It's very vague in parts like the diet because they are just guidelines. I strive to drink about a pint of milk, a bottle of mineral water, two pieces of fruit a decent amount of vegetables and a vitamin supplement for men that I have started to take a day along side a good eating regime. It's really just so I can tick off and check that I have eaten close to as much of those items a day. Obviously a high carb diet is needed, those are just the extras to take.
There are 20 reps a set, but if you're a pussy you can drop that lower and work up to more reps, and likewise you can pile more reps on as you get stronger and more confident.
There is a box under each individual excerise set to be ticked and saved in paint (unless you print it) so you have a visual recognition of what you're doing. (save the original unticked version for next week though)
Working through each part to get the right to tick them off is a blatant tactic to feel like you're accomplishing somethng each time before you see results in the mirror.
Anyway, I just thought I'd share my schedule just incase anyone was interested.
It requires no equipment really. I mean, if you don't have weights you can use anything heavy with a handle to work your biceps..
If anyone has any confusion about how to perform a certain excersie just ask.
Ok, here it is:
http://img214.imageshack.us/img214/3572/untitled1copycopy0on.jpg
It's ultra res so here is the direct link.
It's very vague in parts like the diet because they are just guidelines. I strive to drink about a pint of milk, a bottle of mineral water, two pieces of fruit a decent amount of vegetables and a vitamin supplement for men that I have started to take a day along side a good eating regime. It's really just so I can tick off and check that I have eaten close to as much of those items a day. Obviously a high carb diet is needed, those are just the extras to take.
There are 20 reps a set, but if you're a pussy you can drop that lower and work up to more reps, and likewise you can pile more reps on as you get stronger and more confident.
There is a box under each individual excerise set to be ticked and saved in paint (unless you print it) so you have a visual recognition of what you're doing. (save the original unticked version for next week though)
Working through each part to get the right to tick them off is a blatant tactic to feel like you're accomplishing somethng each time before you see results in the mirror.
Anyway, I just thought I'd share my schedule just incase anyone was interested.
It requires no equipment really. I mean, if you don't have weights you can use anything heavy with a handle to work your biceps..
If anyone has any confusion about how to perform a certain excersie just ask.
Ok, here it is:
http://img214.imageshack.us/img214/3572/untitled1copycopy0on.jpg
It's ultra res so here is the direct link.
