The 1 year work out plan

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Re: The 1 year work out plan

Unread postby Rwinter96 » 9th January, 2018, 11:38 am

You look more toned already
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Re: The 1 year work out plan

Unread postby Gavin » 9th January, 2018, 11:54 am

Wayde wrote:Honestly, I started this last year and it worked for me. I just started a simple routine and switched a few things in my life. For example, I go to the gym in the morning Monday, Wednesday, and Friday (most sites I looked into said you should leave a day for your muscles to heal in between workouts if you do full-body). I am also trying to cut down on sugar, so I switched to Coke Zero instead of regular, and try to drink at least one bottle of water in the afternoon/evening. I am trying to cut down on grease and junk food, so I try to get grilled food instead of fried when I can, and I switched to salted (not buttered) popcorn instead of chips. I also try and eat a salad at lunch, though I don't always end up doing this one. Either way, you get the point. Anytime you have a choice of what to eat, just go for the healthier option. This year, I want to eventually bump to a five-day workout where I focus on different muscle groups. I slacked off a bit on my routine over the holidays though, so I haven't done that yet.


thanks for the advice :keke:
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Re: The 1 year work out plan

Unread postby Woollyhoolly » 9th January, 2018, 4:10 pm

Gav, I see a litttlle change. Tho if i were you I wouldn't look at it on a weekly basis, the changes between pics will be so small that you'll think you havent changed. try every 3 to 5 weeks :).

Good Luck!
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Re: The 1 year work out plan

Unread postby Tim. » 10th January, 2018, 6:36 pm

Woollyhoolly wrote:Gav, I see a litttlle change. Tho if i were you I wouldn't look at it on a weekly basis, the changes between pics will be so small that you'll think you havent changed. try every 3 to 5 weeks :).

Good Luck!

Temi is probably right here, perhaps monthly would show more results.
However I can see the benefit of sticking to weekly if it’s something that pushes yourself to keep at it.
Good luck Gav :keke:
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Re: The 1 year work out plan

Unread postby Gavin » 11th January, 2018, 1:44 pm

yea the 1 week thing is more something to keep me doing this, but i will compare myself per month i think :keke: and i will need the luck i think :3
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Re: The 1 year work out plan

Unread postby Influp » 13th January, 2018, 2:57 am

gav is this thread just an excuse for you to show off your flawless chest m8

(jk proud of you fam)
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Re: The 1 year work out plan

Unread postby Nostalgia » 13th January, 2018, 8:47 am

What's your current routine? can you post it?

mine is (in the same precise order)

Tuesday - Thursday - Saturday

1. Bench Press (3x10)
2. Barbell Squat (3x10)
3. Bent-Over Row (3x10)
4. Standing Shoulder Press (3x10)
5. Triceps Pulldown (3x10)
6. Barbell Curls (3x10)
7. Standing Barbell Calf Raise (3x15)

While the Barbell Squat hits more muscle groups that the press, I'm doing the bench press first because it's one of my weaker exercises and I need to be full energy to be able to perform all my sets
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Re: The 1 year work out plan

Unread postby Nostalgia » 13th January, 2018, 8:55 am

Wayde wrote:Honestly, I started this last year and it worked for me. blablabla....


I haven't drank coke since 2013 and whenever I taste it, it's so grosssssssss. It's way too sweet for me now. Once you stop drinking it, its sweetness becomes unbearable. I do eat sweet things, but it really depends. I can eat a chocolate brownie with vanilla ice cream with no problem, but I just can't digest any type of carbonated drink except water.

Same with fruit juices. I just can't. I have to dilute them in water or it is just too sweet for my tooth.

Call me an old queen but nowadays I just drink coffee, Tea, Water and Coconut Water. It's been that way for a long time already and I'm quite happy about it.
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Re: The 1 year work out plan

Unread postby JonathanT88 » 13th January, 2018, 3:50 pm

Why did nobody tell me Gavin was posting topless pics on the forum?!

Keep at it, you're doing good. :)
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Re: The 1 year work out plan

Unread postby Sokol » 13th January, 2018, 4:16 pm

I'm joining u and gonna work on my bod x
Click here to get a short introduction on me
I'm actually not as fem as the vid might make you think I am
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Re: The 1 year work out plan

Unread postby Lightboy » 15th January, 2018, 11:48 pm

Nuuuu, do it per week so I can admire
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Re: The 1 year work out plan

Unread postby Gavin » 16th January, 2018, 7:41 am

i do 2 different work outs wich i do each other day.
the first one:

planking 20 seconds , 3 rounds
left side planking 20 sec, 3 rounds
right side planking 20 sec, 3 rounds
lying leg raises 6 reps, 3 rounds
half "burpees?" 10 reps, 3 rounds

the 2nd one:
burpees 6 reps, 3 rounds
jumping jacks 30 sec, 3 rounds
push ups 10 reps, 3 rounds
high knees 15 sec, 3 rounds
mountain climber 15 sec, 3 rounds
planking 20 sec, 3 rounds

i will try to turn the numbers up when i get more into it :keke:

also im gonna do 1 pic every 2 weeks from now on, cuz it will still push me to do the most every day i can but i will (hopefully) be able to see more change :P
*Look at the stars, look how they shine for you, and everything you do, Yea they were all yellow*
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Re: The 1 year work out plan

Unread postby Gavin » 16th January, 2018, 7:42 am

fuck forgot to quote nostalgia :facepalm2:
*Look at the stars, look how they shine for you, and everything you do, Yea they were all yellow*
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