File :-(, x, )
Anonymous
hey /fit/ i'm 83 kg, 6'1'' .

what should i be looking for in an excercise regime, and diet. to look healthy, and feel energised.

i already do 30-60 minutes of lifting weights and crunches each day. i feel good and it helps my depression.

not looking for specific results, just what i should do to feel good and look healthy.
>> Anonymous
Bill Starr 5x5

http://www.bodybuilding.com/fun/mahler73.htm

Helped me gain some serious strength before moving on to isolation exercises
>> Anonymous
mmmmmmbump
>> Anonymous
>>308730

If you want to just feel healthy, do a 3*15 routine.
>> Anonymous
I do believe that gentleman is about to ingest that poor infant.
>> Anonymous
>>308747

what is a 3x15?
>> Anonymous
>>308750
3 sets of 15 repetitions
>> Anonymous
>>308749
By the look on their faces I believe in the opposite
Big dude has no idea what awaits him
>> Anonymous
Babies are good for protein.
>> Anonymous
repitions of what? how long should i wait between sets? etc
>> Anonymous
>>308761
10 seconds to 120 seconds. Depending on your capabilities.

Squats, deadlifts, pullups, chinups, bench presses, dips, military presses... ect. Pretty much any exercises really.
>> Anonymous
>>308761
Repetitions of whatever you can do for a max of 15 repetitions, usually about 30 seconds to a minute of rest is enough varies from person to person
>> Anonymous
>>308766

Same guy here. It would be a good idea to tell us what equipment you have.
>> Anonymous
and 3 sets is enough each day? or should i be trying to do more?

or should i do 3 sets of bicep curls and 3 sets of crunches or whatever.
>> Anonymous
i have 2 dumbells, both with 7kg on them right now, can put more on. i have this weird home gym thing that has weights at the back and u push up on these levers, it also has a bar on a pulley that you can pull down, and the levers can curl in instead of straight up. it also can work the legs.

and good old pushups, situps etc
>> Anonymous
>>308772
Never train the same muscle every day. Never, that is one of the golden rules.

Depending on exercises, I was expecting that you have higher weights, but since you don't.

Do this with a lets say 15 kilos worth of weight put on one dumbbell, do this continuously until you can do 2 sets of 50 repetitions per hand, increase the weight then by ~5 kilos and repeat, do this at, lets say monday.

On Tuesday you can do these,
http://www.exrx.net/WeightExercises/Quadriceps/DBLunge.html
http://www.exrx.net/WeightExercises/Quadriceps/DBSquat.html
and finish off with this
http://www.exrx.net/WeightExercises/Hamstrings/DBStraightLegDeadlift.html
Put all of the weights you have on the dumbbells here thought. Try to get to 4 sets of 25 on them.
Rest on Wednesday.
Find out your limits on pull ups / chin ups / push ups / dips.
Once you do, do 80% of the number of your maximum repetitions 5 times. Rest around 1-2 minutes in between these.

Only retest your failure point once a month or so.

Friday - Core
http://www.exrx.net/WeightExercises/Obliques/DBSideBend.html
http://www.exrx.net/WeightExercises/RectusAbdominis/WtVUp.html
http://www.exrx.net/WeightExercises/Obliques/WtLyingTwist.html
you can add crunches or other exercises if you want
Do these as much as you think you can go.

Saturday, Do a little bit of everything, with lower weight, and for a lower duration.

Sunday - Chill..

Next week, read it from the start.
>> Anonymous
>>308841
>*On monday do this http://www.youtube.com/watch?v=rRA_8jrlT3U with a lets say 15 kilos worth of weight put on one dumbbell

Forgot to add the link to the exercise, sorry.