Workout Routines!

[Jw Gym Freak]

Hey Guys!

So obviously we all will have different goals based on what we take into our bodies and what effort we put out!
I expect 100% from you guys bc we are CAG and CAG is STRONG!!! With that being said, I am here to HELP! please do not give up. We all do it for different reasons, I will be making a thread for myself so you guys can see my workouts. This is for all of us so if you do the following I can help you achieve what you are looking for!

1. After making goal thread, make a thread here with your name as the subject i.e. Gym Freaks Workout and state that you are ready to commit (please be a little patient bc nutrition and coming up with a plan for the week (will change weekly depending on how you are responding) is a little time consuming.
2. List any medical conditions that would deter certain exercises
3. DO NOT SKIP LEG DAY (it is the foundation of your body)
4. Upload a before picture (front and side) and state the day it was taken(do not suck in!)
5. Add why you are doing this! (when you think of giving up... think of this reason)
I don't know why you are doing this. It could be for family, friends, to finally get in a certain size of clothes, to relieve stress,,, just know if you try and actually put in the effort I AM HERE TO HELP AND CHEER YOU ON.

Gym Freak

[CAG ToxicBob]

I need to find some other exercises I have a treadmill and a total gym but I need something else to break up the same routine all the time


I'm Toxicbob and I approve this message

[BlameItOnGod13]

i like Isolation myself. do Legs and Back one day then Shoulders and Biceps another and then Chest and Triceps. you can mix up your days so your body doesn't get used to the routine and further more mix up the machine rotation to keep the body guessing more. take your protein no more than 30 minutes after your routine as your body absorbs most of the meal then and always finish with 30 minutes + of mixed cardio. i got down to 250 from 360ish in high school.

[Jw Gym Freak]

I need to find some other exercises I have a treadmill and a total gym but I need something else to break up the same routine all the time


I'm Toxicbob and I approve this message

have you tried a deadmill to really push yourself?? it is where THE TREADMILL IS OFF, you grab the bar on the treadmill and push start it with your feet for intervals (30 seconds then rest for 20 seconds) it will get your heart pumping for sure. fill out a goal sheet and what access to equipment or even something heavy around your house and i will work on one for you today when I get home from work

[Jw Gym Freak]

i like Isolation myself. do Legs and Back one day then Shoulders and Biceps another and then Chest and Triceps. you can mix up your days so your body doesn't get used to the routine and further more mix up the machine rotation to keep the body guessing more. take your protein no more than 30 minutes after your routine as your body absorbs most of the meal then and always finish with 30 minutes + of mixed cardio. i got down to 250 from 360ish in high school.

Your muscle pairing is all wrong my man!!! CONGRATS on dropping the weight that you have!!!! it is a difficult process but worth it in the end! you can go up to an hour after, they say 30 minutes for your "anabolic window" (smh) cardio is a beast in itself (i actually hate it) I use what is called a step mill (like a six step escalator that just keeps rotating at a high rate of speed (almost like doing stadiums) you don't really have to miz up routines as much as you would think, hence why bench press, deadlift and squats are still the basis of BodyBuilding

[CAG ToxicBob]

have you tried a deadmill to really push yourself?? it is where THE TREADMILL IS OFF, you grab the bar on the treadmill and push start it with your feet for intervals (30 seconds then rest for 20 seconds) it will get your heart pumping for sure. fill out a goal sheet and what access to equipment or even something heavy around your house and i will work on one for you today when I get home from work

I do intervals I do 4 minutes at a 3.5 to 4 mph walk and them one minute of 6.5 to 7 mph jog for most run for me for a half hour to 45 minutes 2 to three times a week


I'm Toxicbob and I approve this message

[Jw Gym Freak]

try 5 sets of DEADMILLS (30 second run and 20 off) today before your normal jog and you will feel it by the third interval.

remember the treadmill is off, hence the name. let me know how you like it, here is a video to show you:

[CAG ToxicBob]

I will give it a try this afternoon when I get home


I'm Toxicbob and I approve this message

[Jw Gym Freak]

I will give it a try this afternoon when I get home


I'm Toxicbob and I approve this message

HELL YEAH! it is worth it, glad you are willing to try it. let me know how it goes!!

[BlameItOnGod13]

Oh yeah and shoulders and legs back and bis chest and tris. That was a long time ago tho I put it all back on.


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