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If anyone can offer some advice. My workout is as follows:Alternating days 6 days a weekExample all workouts are 3 sets of 8-12 repsMonday:Dumbell Bench pressDumbell Tricep ExtensionDumbell Alternating Shoulder pressDumbell Concentration Bicep curlsDumbell Incline Bench PressDumbell One arm row with one leg on the benchDumbell Standing alternating Bicep CurlDumbell One arm Tricep ExtensionDumbell Standing one arm rowDumbell Lateral Shoulder raiseDumbell Hammer curlDumbell Tricep KickbackDumbell Chest flyTuesday:Leg Extension with cable machineLeg Press with cable machineLying leg curl with cable machineDumbell Calf Raise10 differnent abdominal workoutsAnd I just altenate 7 days a week.Should I carb back load every day or can I say carb back load Monday after my workout and ULC on my leg days.I am 29 5'8" 147lbs around 20% body fat based on Waist, Hip, and Neck measurments strength is not great right nowMy plan is as follows My workout takes place from 6-7pmMonday ULC until Upper Body workout CBL 30 minutes after Tuesday ULC all day with Legs and Ab workWednesday ULC until Upper Body workout CBL 30 minutes after Thurday ULC all day with Legs and Ab workFriday ULC until Upper Body workout CBL 30 minutes after Saturday ULC all day with Legs and Ab workSunday Off
That sounds like the best possible plan for your situation.What kind of weights are you using? And I suggested it before, but add single leg stuff like Bulgarian split squats and do goblet squats.
Dumbell Bench press – 35lb dumbells each armDumbell Tricep Extension 35lb dumbellDumbell Alternating Shoulder press 20lb dumbellDumbell Concentration Bicep curls 25lb dumbellDumbell Incline Bench Press 35lb dumbellDumbell One arm row with one leg on the bench 35lb dumbellDumbell Standing alternating Bicep Curl 20lb dumbellsDumbell One arm Tricep Extension 15lb dumbellDumbell Standing one arm row 20lb dumbellDumbell Lateral Shoulder raise 10lb dumbellsDumbell Hammer curl 15lb dumbellsDumbell Tricep Kickback 15lb dumbellsDumbell Chest fly 20 lb dumbellsStrentgh is not great but my dumbells go all the way up to 90 pounds a piece.
Dumbell Bench press - 35lb dumbells each armDumbell Tricep Extension 35lb dumbellDumbell Alternating Shoulder press 20lb dumbellDumbell Concentration Bicep curls 25lb dumbellDumbell Incline Bench Press 35lb dumbellDumbell One arm row with one leg on the bench 35lb dumbellDumbell Standing alternating Bicep Curl 20lb dumbellsDumbell One arm Tricep Extension 15lb dumbellDumbell Standing one arm row 20lb dumbellDumbell Lateral Shoulder raise 10lb dumbellsDumbell Hammer curl 15lb dumbellsDumbell Tricep Kickback 15lb dumbellsDumbell Chest fly 20 lb dumbellsStrentgh is not great but my dumbells go all the way up to 90 pounds a piece.
I really just don't know if CBL will be your best bet.. I'm sorry to say, but with a lack of equipment, and the lower weights it will be hard. You need to do more focus on compound stuff, so DB should press, DB bench and floor presses, DB rows, chin-ups, Split squats and goblet squats in the lower rep range and build some strength.I think if fat loss if your goal you need to be doing CNS, you could may do a twice a week CN if you wanted.
I use even heavier dumbbells and the ppl here suggested not doing CBL, but whatever… I'm going to try it anyway 🙂here's my schedule: http://dangerouslyhardcore.com/forum/index.php?topic=9215.msg128412#msg128412
Thanks for the advice probably should have gotten on here before I bought the book. So basically if you do not have dumbells in the 100 to 150lb range each CBL is not a good strategy. Not trying to be sarcastic so please do not take this the wrong way but if your bench is not above 300lbs stick with CNS.
Thanks for the advice probably should have gotten on here before I bought the book. So basically if you do not have dumbells in the 100 to 150lb range each CBL is not a good strategy. Not trying to be sarcastic so please do not take this the wrong way but if your bench is not above 300lbs stick with CNS.
That's not it, but it's a matter of strength levels.You might be able to do CBL, but it will be harder, plus higher BF% make CBL harder to work right.The biggest area you're missing is legs, your leg workout is horrible (Sorry, just being honest) and you have way to much isolation work in general. You need more compound movements and you need to lift heavier weight in general, lower your rep range and up your weight so that you can get stronger.
Thanks for the advice probably should have gotten on here before I bought the book. So basically if you do not have dumbells in the 100 to 150lb range each CBL is not a good strategy. Not trying to be sarcastic so please do not take this the wrong way but if your bench is not above 300lbs stick with CNS.
That's not the case, strength levels are relative. Why no heavy compound BB movements, are you limited with equipment?
Right now all I have are dumbbells and a bench. I live in an apartment and my fitness room does have cable machines but I have never got the results with those. I just figured that 90#'s a piece would allow me to use them for quite some time as to throw a 90lb dumbell up on each arm is pretty strong as far as I am concerned. Any way I don't know if you have seen the bowflex dumbells but they are pretty wide so I can not do say a dumbell row with both in my hands, hence the one armed row.
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