2-A-DAY's

[steelo79]

did biceps and a bit of triceps this afternoon:

-push-ups to warm-up
-4 sets dumbbell curls
-4 sets barbell curls
-1 drop-set of dumbbell curls (3 drops)
-1 drop-set of hammer curls (3 drops)
-1 drop-set of ez bar curls (3 drops)
-1 drop-set of reverse ez bar curls (3 drops)
-4 sets weighted dips
-1 set diamond push-ups

and this evening i worked out with a friend and did upper body:

-push-ups to warm-up
-4 sets chest press
-3 sets ez bar curls
-3 sets triceps push-downs
-3 sets lat pull-downs
-3 sets shoulder press

[steelo79]

UPDATE

i gained between 5 and 6 pounds since i started 2-a-day's. my strength is up a lot, too - all of my lifts are up. my diet has been pretty random. i don't stick to a "plan" - no need. i pretty much know what's in everything i eat, so i know i'm getting my cals. even though i'm working out twice a day, i'm not going overboard with my eating. i throw in a "buck double" from bk, and some snickers ice cream bars a couple times a week, but other than that i'm clean. no heavy starch within 3 hours of bed, and low-starch on off-days.

[steelo79]

this afternoon i did legs:

-1 set of push-ups for the hell of it
-4 sets leg press
-4 sets hack squats
-4 sets leg extensions
-4 sets seated leg curls
-3 sets hip abductors
-3 sets thigh abductors

tonight i did back/traps:

-3 sets pull-ups
-2 sets parallel grip pull-ups
-2 sets chin-ups
-4 sets seated rows
-4 sets dumbbell shrugs
-3 sets barbell shrugs (no rest, leading immediately into...)
-1 drop set dumbbell shrugs (4 drops)

note: i'm completely over the minor muscle-pull that i had last week.

[rallyum]

UPDATE

i gained between 5 and 6 pounds since i started 2-a-day's. my strength is up a lot, too - all of my lifts are up. my diet has been pretty random. i don't stick to a "plan" - no need. i pretty much know what's in everything i eat, so i know i'm getting my cals. even though i'm working out twice a day, i'm not going overboard with my eating. i throw in a "buck double" from bk, and some snickers ice cream bars a couple times a week, but other than that i'm clean. no heavy starch within 3 hours of bed, and low-starch on off-days.

but but you're overtraining?!?!






lol just spitting out some of the crap people give you about training twice a day

you must be stoked bro! and the most awesome thing is that if you really are overtraining, your body will go through supercompensation when you do stop which = more growth. win win

[steelo79]

but but you're overtraining?!?!

lol just spitting out some of the crap people give you about training twice a day

you must be stoked bro! and the most awesome thing is that if you really are overtraining, your body will go through supercompensation when you do stop which = more growth. win win

lol yea man. so far it seems the key is to:

1) get enough sleep
2) make sure that i'm motivated enough to do 2 REAL workouts, instead of 2 half-assed ones just for the sake of it
3) get enough calories

as long as i do that, everything seems good!

[steelo79]

triceps and calves this afternoon:

-push-ups to warm-up
-4 sets weighted dips
-12 sets triceps push-downs (various grips)
-1 set diamond push-ups (with feet on bench)
-4 sets dumbbell calve raises
-1 set barbell calve raises (while waiting to use the machine)
-4 sets seated calve raises

great triceps workout, but a crappy calve workout. for some reason i just couldn't get a good pump going. normally i would've stuck around until i did, but i had somewhere to be. always next time!

[steelo79]

tonight i did shoulders and forearms:

-4 sets shoulder press
-5 sets upright rows
-2 sets dumbbell laterals
-1 drop-set of dumbbell laterals (4 drops)
-3 sets front dumbbell raises (parallel grip)
-3 sets wrist curls
-3 sets reverse wrist curls

[steelo79]

body is a bit sore from some great workouts, so i gave it a rest this afternoon and just did abs. i'll do some upper body tonight.

-4 sets crunches
-3 sets hanging leg raises
-6 sets machine crunches
-3 sets flutter kicks

[steelo79]

tonight i did chest:

-push-ups to warm-up
-4 sets of weighted dips
-4 sets chest press
-4 sets incline chest press
-3 sets parallel grip chest press
-1 drop-set of parallel grip chest presses (3 drops)
-3 sets machine flies
-1 drop-set of machine flies (3 drops)
-3 sets of diamond push-ups with feet on bench

[steelo79]

did legs this afternoon:

-5 sets squats
-4 sets leg press
-4 sets leg extensions
-4 sets leg curls
-3 sets hip abductors
-3 sets thigh abductors

[steelo79]

worked out with a friend of mine tonight, and he's a newbie. i did an upper-body work-out with him, and spent most of my time showing him how to do the exercises properly.

-3 sets of push-ups
-3 sets of weighted dips
-3 sets of bicep curls (machine)
-4 sets of suppinating dumbbell curls
-4 sets of triceps push-downs

after the gym i felt guilty because i barely got a decent pump, so i went to the park for some pull-ups.

-2 sets pull-ups
-2 sets chin-ups
-2 sets parallel grip chin-ups

[steelo79]

today is an off-day. legs and upper-body are pretty sore, which is good. carbed-up for breakfast, and going low-starch the rest of the day.

[steelo79]

here's an example of what i eat on an off-day. this is what i had (and will have) today:

breakfast:
-protein shake w/ lowfat milk
-2 pieces of whole wheat french toast w/ sugar-free syrup
-multi
-vit c
-fish oil
-liver supp

snack:
-1 can of low-sodium tuna
-1 cup of cherries

lunch:
-mixed green salad w/ low-sodium turkey, grapes, squash, cucumbers, olive oil, and a sprinkle of cheddar cheese
-fish oil

snack:
-protein shake w/ water
-fish oil

dinner:
-eggs w/ cheddar cheese
-grapes

pre-bed:
-glass of low-fat milk
-large spoon of natty peanut butter
-melatonin

my off-days vary. i usually eat more real food and less shakes. the main thing is i don't have heavy starches for any meal besides breakfast, while getting most of my carbs from fruit/veggies. my fat intake usually doesn't change. oh, and i usually wake up in the middle of the night and take a swig of milk with another spoon of natty peanut butter.

[steelo79]

had a busy day, so didn't get much done. did a quick home workout this morning:

-5 sets dumbbell shrugs
-3 sets dumbbell presses
-3 sets dumbbell curls
-3 sets push-ups

then did abs at the gym later on:

-push-ups for the hell of it
-4 sets crunches
-6 sets machine crunches
-3 sets dumbbell side-bends

i'm feeling kinda down about my workouts today...but i just didn't have a lot of time in the morning, and no energy after my work for the day. tomorrow afternoon i'm gonna hit it HARD! oh...and my legs are still blitzed from my last leg day. i had a GREAT workout that session.

[steelo79]

killer biceps and forearm workout this afternoon:

-push-ups to warm-up
-4 sets machine curls
-3 sets dumbbell curls
-2 sets concentration curls
-1 set reverse curls
-1 drop-set ez bar curls (3 drops)
-2 sets of 21's
-3 sets wrist curls
-3 sets reverse wrist curls

gonna do shoulders and traps tonight

[steelo79]

tonight i did shoulders and traps:

-6 sets dumbbell shrugs
-3 sets dumbbell presses
-3 sets machine press
-3 sets dumbbell laterals
-4 sets upright rows
-3 sets dumbbell front raises

[steelo79]

back and calves this afternoon:

-pull-ups to warm-up
-4 sets lat pull-downs
-4 sets seated rows
-4 sets dumbbell dead-lifts
-5 sets machine calve raises (standing)
-5 sets seated calve raises

[steelo79]

legs tonight:

-push-ups for the hell of it
-4 sets machine squats
-4 sets leg presses
-4 sets leg extensions
-4 sets leg curls
-3 sets hip abductors
-3 sets thigh abductors

[steelo79]

hit the gym for the THIRD TIME today. i was motivated, so fck it. did triceps:

-12 sets triceps push-downs (various grips)
-4 sets weighted dips
-1 set diamond push-ups with feet on swiss ball

[steelo79]

did chest this afternoon:

-push-ups to warm-up
-4 sets chest press
-4 sets incline chest press
-3 sets incline chest press (parallel grip)
-4 sets chest press (parallel grip)
-3 sets machine flies

[steelo79]

abs tonight:

-3 sets swiss ball crunches
-3 sets hanging leg raises
-6 sets machine crunches
-2 sets flutter kicks
-3 sets dumbbell side bends

[steelo79]

bi's and forearms today:

-push-ups to warm-up
-3 sets ez bar curls
-2 sets seated machine curls
-1 drop-set of seated machine curls (3 drops)
-2 sets dumbbell curls
-1 drop-set of dumbell curls (3 drops)
-1 set reverse grip ez bar curls
-1 set of 21's
-1 set of partial's
-3 sets forearm curls
-3 sets reverse grip forearm curls

not working out tonight

[steelo79]

did chest and triceps today. didn't do as much as i would have liked to, 'cause i worked out with a friend who's a newbie:

-push-ups to warm up
-3 sets chest press
-3 sets incline chest press (parallel grip)
-3 sets machine flies
-9 sets triceps push-downs (various grips)

[Ryno19]

[QUOTE=steelo79;509343193]a few days ago i posted about my starting a 2-a-day program...

im basically your heigth 5' 9"and want to get into awesome shape to start doing mma in spring next year. im currently about 145lbs but im looking to become around 165/170lbs. ive bought protein and bcaa and work out in a little fitness center at my appartment complex. any advice or tips on how i can gain muscle the quickest without doing roids or anything bad for the body? should i do a 2-a-day program?

thanks man