The time has come! - FWG's Web master needs YOUR help!

Submitted by justin on Thu, 09/11/2008 - 04:38.

Weight Loss Routines & Programs

Alright Guys & girls, Many of you know me, Arm88 & Dylan, shout outs!
For those who don't know me I'm the web master / co-owner of freeworkoutguides.com.

Well as Dylan knows I've been putting off my workout routines & training sessions for some time now. To be fair, 6-8 months, and to be more fair around a year of half-ass workouts.

It's been roughly a year and 2 months since I've last seen my abs, and I want them back!

So now I'm leaving this up to you, the community to collaborate & make me a guide to follow!

First I should tell you a little about my current stats.

Weight: 210 lbs
Height: 5'11"
Body Type:: Mesomorph
Body Fat Percentage:: Not sure, (14-16 Rough Estimate)
BMI: 29.3

Now My goals / What I use to be.

Weight: 195 lbs
Height: 5'11"
Body Type:: Mesomorph
Body Fat Percentage:: 7-9%
BMI: 27.2

So now that you have some of my stats, you're probably already thinking of a few routines that you can get me going on, Don't worry I already have too, I want to see what you guys have come up with though as an experiment.

Here's my Schedule / Work Arounds.

Work: 9:30am - 5:30pm Monday - Friday
My Wrist It's Sprained right now :(
Girlfriend: Wednesday - Friday
Beer: I'm addicted (Not really!)

Options:

Early Morning Workouts
Saturday, Sunday, Monday, & Tuesday - Optional Optional Night workouts

I got a few ideas in my head, I've already started getting back into High intensity interval training. I hit 8 sets tonight. Don't forget my wrist is sprained for the first few weeks. Weight Training is hard with a wrist that doesn't function =(.

Goal: Get fit for Christmas Holiday in Hawaii!!!

So... now your thinking what's in this for you?
Well they're a number of things.

You'll receive 500 points towards your account! (Points can be saved up for Free FWG products in the future! (Trust me we're are going to have some kick-ass give aways!).
You have a chance to prove to everyone that your workout guide works! And that you're a credible trainer.
You're working with an athlete that will give 100% of his effort as long as your guide is built with-in the restraints.

So Get started! I'm open to many things, workout guides such as 500 push-ups 500 sit-ups 500 ect... will be disregarded.

Restrictions & Limitations: One guide per user, Guides must be submitted by October 1, 2008.

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I’m going to make two

Submitted by arm88 on Sun, 09/21/2008 - 21:20.

I’m going to make two different workouts. I’m assuming that you want to get back down to 7-9% body fat or even lower, as well as put on some muscle.

Exercise #1, you should probably do this one for the first month and a half to two months (designed to lose all the weight).

Day 1:

Start off the exercise with 6-7 sets of HIIT (increase gradually)
Bench Press: 15 reps, 2 sets
Skull Crushers: 15 reps, 2 sets
Incline dumbbell press: 15 reps, 2 sets
Narrow Bench Press: 15 reps, 2 sets
Dips: do till fatigue, 2 sets
Upper abdominals:

Crunches: 20 reps, 2 sets
Medicine ball crunch: 12 reps, 2 sets
Exercise ball crunch: 15 reps, 2 sets
Super Set all of these exercises (except abdominals)

Then end the exercise with 5-6 sets of HIIT (increase gradually)

Day 2:

Dead Lifts: 15 reps, 2 sets
Bicep Barbell curls: 15 reps, 2 sets
Pull-ups: till fatigue, 2 sets
Bicep Dumbbell curls: 15 reps, 2 sets
Obliques:

Oblique crunches: 20 reps, 2 sets
Roman twist: 15-20 reps, 2 sets
Standing straight arm twist: 15 reps, 2 sets
Super set all the exercises (except Oblique’s)

End the exercise with 5-6 sets of HIIT (increase gradually)

Day 3:

Start off the exercise with 6-7 sets of HIIT (increase gradually)
Squats: 15 reps, 2 sets
Military Press (standing): 15 reps, 2 sets
Calve Raises: 15 reps, 2 sets
Lateral Rises: 15 sets, 2 reps
Lower Abdominals:

Legs to arms (exercise ball): 15 reps, 2 sets
Leg lifts: hold for 30 seconds, 2 sets
Super set all the exercises (except Abdominals)

End the exercise with 5-6 sets of HIIT (increase gradually)

Day 4: REST

Exercise #2, this one is designed to maintain your weight and build muscle.

Day 1:

Vertical Push: 8-10 reps, 2 sets

Squats: 8-10 reps, 4 sets

Military Press (standing): 8-10 reps, 2 sets

Calve Raises: 8-10 reps, 2 sets

Lateral Shoulder Rises: 8-10 reps, 2 sets

Shoulder Shrugs: 8-10 reps, 2 sets

Upper Abdominals:

Crunches: 15-20 reps, 4 sets

Medicine ball crunch: 12 reps, 3 sets

Exercise ball crunch: 10-15 reps, 3 sets

End the exercise with 8 sets of HIIT (increase gradually)

Day 2:

Dead Lifts: 8-10 reps, 4 sets

Pull Ups: 8-10 reps (add weight if necessary), 4 sets

Clean: 8-10 reps, 4 sets

Bicep Barbell Curls: 8-10 reps, 4 sets

Bicep Dumbbell Curls: 8-10 reps, 4 sets

Obliques:

Oblique crunches: 15-20 reps, 4 sets

Roman twist: 10-15 reps, 3 sets

Standing straight arm twist: 8-10 reps, 3 sets

Day 3:

Bench Press: 8-10 reps, 4 sets

Incline Dumbbell Press: 8-10 reps, 4 sets

Skull Crushers: 8-10 reps, 4 sets

Narrow Bench Press: 8-10 reps, 4 sets

Dips: 8-10 reps (add weight if necessary) , 4 sets

Lower Abdominals:

Legs to arms (exercise ball): 15 reps, 4 sets

Leg lifts: hold for 30 seconds, 4 sets

End the exercise with 8 sets of HIIT (increase gradually)

Day 4: REST

Hopefully your wrist is better for this, other wise it will be very difficult to do this plan. If it isn’t, then you should probably do a lot of HIIT and maybe work in the exercises that don’t hurt your wrist.

Also, if you don’t have time to do HIIT before and after the exercises’ (in the first part) then you could do it after work or something like that.

Hope this helps, good luck!

- Alex

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Amazing, thanks for this

Submitted by justin on Mon, 09/22/2008 - 22:36.

Amazing, thanks for this guide Alex.

Looks like I'm really going to be kicking my ass on this guide.
I like that though, Always up for a challenge.

Anyone else have anything to add?
Dylan I would like to hear from you if you have any time.

Apart from that, we are looking into getting our first batch of t-shirts made.

Here's a mock up we have done.

For everyone who posts in the forums, great jobs guys and be prepared to receive some cool t-shirts soon.

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NP, T looks awesome! Hope

Submitted by arm88 on Tue, 09/23/2008 - 01:48.

NP, T looks awesome! Hope the guide works out for you.

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First day on this program

Submitted by justin on Tue, 09/30/2008 - 00:41.

First day on this program will post results later tonight.

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Alright, I'm starting this

Submitted by justin on Tue, 09/30/2008 - 02:56.

Alright, I'm starting this program a few days early, assuming Arm88 wins!

So my thoughts on day 1
...wow beginners do not attempt this workout!

Sprints - They were good to start, 7 sprints is a good number to start with, lets you break a good sweat before you have even gotten to the main workout.

Now I must say, if you are out of shape or just coming back into shape, this superset exercise is going to fucking murder you. I did tell you guys that I would give it all I had, and that I did right until total exhaustion on both supersets at the very last dip! ...Holy shit.

To top it off after your done the second cycle you go to hit up some upper abs. Usually Abs seem to be a bit of a chore for me, but after doing the supersets it was a reward to be doing something else!

Finishing up 5 quick sprints... and your done, come home hit up the protein shake and plenty of water.

Great job on this arm, but I do hate you for making me superset 5 exercises that use mainly triceps and pecs! lol

Tomorrow is Day Two, will post after that is completed.

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lol, it sounds like its

Submitted by arm88 on Thu, 10/02/2008 - 15:15.

lol, it sounds like its working. I cant wait to hear how day 2 goes!
- Alex

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yo, I started my

Submitted by arm88 on Thu, 10/02/2008 - 17:46.

yo, I started my conditioning today, so im doing this workout plan with you. Im did the back/bicep exercise today. I did the sprinting (7 sets) fine and when I got to the weight lifting part i had to take a small break inbetween super setting. I basically got fucking killed but im loving it!
- Alex

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haha thats unreal. i should

Submitted by dylan on Sun, 10/05/2008 - 18:56.

haha thats unreal. i should get in on this too

Defently brotha! - Alex

Submitted by arm88 on Mon, 10/06/2008 - 00:22.

Defently brotha!
- Alex

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hahaha I have to quote

Submitted by justin on Mon, 10/06/2008 - 16:43.

hahaha I have to quote this.

"I basically got fucking killed"

Seriously this workout is worse than the 300 endurance training workout because a lot of the exercises are foundation muscles for the next superset. For example this:

# Bench Press: 15 reps, 2 sets
# Skull Crushers: 15 reps, 2 sets
# Incline dumbbell press: 15 reps, 2 sets
# Narrow Bench Press: 15 reps, 2 sets
# Dips: do till fatigue, 2 sets

Just rapes your triceps, I actually think I injured my tendon near my elbow a little bit after doing this workout. lol I'm still keeping this up, just a note to anyone starting this: Start out easy.

lol Don't be an idiot like me and go full f-n force on the first day back.

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Shit, I hope your tendon is

Submitted by arm88 on Mon, 10/06/2008 - 18:21.

Shit, I hope your tendon is ok.

I got killed again too, but im getting better each time!
- Alex

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atta boy arm. its a good

Submitted by dylan on Sun, 11/02/2008 - 22:44.

atta boy arm.

its a good workout

NO PAIN NO GAIN.

Amazing, thanks for this

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