ScorpioN's OG Workout

its important to stay healthy!

Post Reply
User avatar
ScorpioN
Posts: 1450
Joined: Mon Sep 10, 2012 9:01 pm

ScorpioN's OG Workout

Post by ScorpioN » Mon Aug 05, 2013 11:42 pm

-[.40 cal ]- ScorpioN's - OG Workout

Equipment used:
- Iron Gym Pull-Up Bar
- Push Up Pro
- 20 lb. dumbbell (biceps - Hammer/Bicep Curls)
- 10 lb. dummbbell (deltoids - Lateral/Front Raises)

Purpose:
To design a hollistic workout program without the need to go to a gym. Calisthenics (natural body-weight) compound exercises will serve as foundation for the program. HIIT and Cardio are integrated to provide the body with burst energy and stamina.

Training Time: 45min. per day

Notes:
- Always start with pullups as they require the most energy
- After strength training, Abdominals training is second, before the Burpees
- Burpees (descending sets) will be performed in sets 10, 9, 8, ... 1. Rest 30 seconds between sets. A total of 55 burpees will be performed.
- 2-Mile Run should be under 15 minutes.
- Bicep Curls/Hammer Curls are used as supplements for the bicep. Pullups/Chinups are the staple.
- Decline pushups will be performed with the feet on a chair with Push-Up Pro in wide-grip. This targets upper chest.
- All exercises should be performed with integrity and good form. Ex: No kipling movements when doing pull-ups. (Think Marine Corps pull-ups.)
- Fridays are recovery days. (Party in moderation.)

Diet:
- Water
- 1 cup of "sweet" drink a day. Calcium Orange Juice is preferred; a can of Coke, less preferred.
- Fast-food/alcohol limited to Fridays only. Best if not taken at all.
- Do not smoke.
- All non-essential foods such as candies/chips shall be eliminated. If you have a sweet tooth, eat nature's candy fruits - grapes, berries, oranges, bananas, watermelons, etc. Limit consumption of sugars.
- Protein powder if you are an ectomorph.
- Fage 0% Greek Yogurt is a great post-workout snack.
- Bananas are a great pre-workout snack.



- ScorpioN
Attachments
ScorpioN - OG Workout.jpg
ScorpioN - OG Workout.jpg (188.2 KiB) Viewed 7624 times

User avatar
IOI
Posts: 165
Joined: Sat Aug 03, 2013 1:41 am
Location: Irvine, California

Re: ScorpioN's OG Workout

Post by IOI » Tue Aug 06, 2013 12:56 am

Very gangsta workout, Scorpi!!
Building your core (abdomen) is the essential power to build a better body because it keeps the body aligned when performing each workout. Definitely something to consider.
I've learned on the Dr. Oz Show it's best to drink 1 glass of water before 12 PM because the body is dehydrated from sleeping at night.
Not only does it hydrates, but it'll keep your appetite slightly full for the day. Good job!

User avatar
ibAd
Posts: 109
Joined: Fri Jul 13, 2012 2:41 pm

Re: ScorpioN's OG Workout

Post by ibAd » Tue Aug 06, 2013 8:42 am

I cant imagine i was playing cs with this guy holding the mouse which probably like his finger size. oMg

Image
_____________________________________
Very Bad.
Image

User avatar
Glazed
Posts: 2465
Joined: Thu Nov 15, 2012 4:01 am
Location: Halifax - Nova Scotia

Re: ScorpioN's OG Workout

Post by Glazed » Tue Aug 06, 2013 1:20 pm

I like this! As you can tell my work out regiment is pretty scattered compared to yours but maybe I can give this a go in the new year! Thanks for the share!


You need some before/after pics to see if you got what it takes!

User avatar
CaptainJamesTKirk
Posts: 2374
Joined: Thu Nov 12, 2009 8:10 pm
Location: Anahiem
Contact:

Re: ScorpioN's OG Workout

Post by CaptainJamesTKirk » Tue Aug 06, 2013 1:44 pm

Nice Scorp. Core is everything. Where are your dragon flags? Thats what Bruice Lee did.
Image

User avatar
DotA
Posts: 1258
Joined: Thu Aug 01, 2013 8:37 pm

Re: ScorpioN's OG Workout

Post by DotA » Fri Aug 16, 2013 6:08 pm

Thats like the spartan work out o.O i would imagine scorp being 7 feet tall and 300 lbs of muscle lol
MarioBros.: What about yourself?
DotA: eh I never count my self.
MarioBros.: Why?
DotA: Because I tend to think there is always someone better.
MarioBros.: Because you cant win in GG?
DotA: >_>....

User avatar
IOI
Posts: 165
Joined: Sat Aug 03, 2013 1:41 am
Location: Irvine, California

Re: ScorpioN's OG Workout

Post by IOI » Sat Aug 17, 2013 11:00 am

DotA wrote:Thats like the spartan work out o.O i would imagine scorp being 7 feet tall and 300 lbs of muscle lol
LOL! This made me laugh...Cheers! :lol:

Post Reply

Return to “Health and Fitness!”

Who is online

Users browsing this forum: No registered users and 131 guests