Workout Routine Ronnie Coleman
Posted: 9th July 2012 by Salem in ,
Yay working out and sports and exercise and awesomeness. We’re gonna kick some ass, and get rid of all this fat!
- says: Firstly, I should mention that this routine is almost entirely self-developed. I came up with all of the ideas all on my own, except for section which is mostly a compilation of several workouts I’ve seen on youtube (You’ll know what part it is when you read it. I won’t even have to tell you). Being that it’s self developed rather than made up by a knowledgeable expert whose been educated on fitness, it may not be as effective as other workouts My workout will appeal to you if you want – something very easy to get into – a lean body – to be good at tournament level video gaming (or just strong fingers for whatever else you could use them for) – a nice butt The requirements – dumbbells. I’d recommend starting off somewhere between 5 lb and 10 lb (I use 8 lb) – ankle weights [can’t find a link] (I use 5 lb SA Gear ankle weights) – Finger exercising device. I recommend (I use the extra heavy version (11 lb on each spring)) Very optional options (for motivation) – Personally, I wakeup at 5:30am to do these routines. Walking in the sunlight for 30 minutes is dumb in this global overheated Summer. But also when you do something 1st thing in the morning, there’s more motivation to actually do it – Nudity. Do I need to explain about privacy and such? Nudity will help sweat evaporate faster and more importantly it gives a feedback system to the workout. As you keep working out, you’re going to notice your body look better very slowly. This is for motivation – General workout breakdown – – This is an alternating, bi-daily, routine. Each routine will be done 3 days a week. On the 7th day of the week, you should rest – I’ll call the 2 routines routine A and routine B – both routines start with weighted ankle walks and end with 10-15 minutes of stretching – The routines differ in what’s done in between the intro and outro. Routine A works on the upper body and routine B works on the fingers and ass – On the routines, I’ll have to go into some deeper detail explaining whatto do exactly – in between each action of the routines, you should take a 1-5 minute breather to rest your muscles – These workouts are intended to be very easy to get into. On every exercise, push yourself only as far as you think you need to go. You’ll have to do it again either in 22 hours or 46 hours. Don’t sore yourself out – explaining how to use the finger exerciser is difficult – Let’s get started then – – The walk – Simply put on your ankle weights and walk any distance you feel comfortable walking to. I recommend starting off small like going only 1/3 of a mile. After about a month of these walks I’ve brought my walks up to 28 minutes which is about 1.5 miles. You will be doing on every workout, so it’ll be 6 times a week. This will improve your calves and heart muscle – Routine A – – [dumbbells] Do curls until you feel you’ve done enough (I do 60 reps with 8 lb’s) – [dumbbells] Do the same thing, except now how your arms up. Only bend your elbows so that the weights now fallin a half circle behind you (I do 20 reps) – sit ups (I do 60) – pushups (I do 20) – [dumbbells] Hold your arms by your sides and keep them straight. Now turn your arms 90 degrees forward so that your they’re pointing forward (I do 40) – [dumbbells] Hold your arms by your sides and keep them straight. Then move your arms 90 degrees to your sides. Imagine your arm’s are a bird’s wings (I do 25 reps) – [dumbbells] Hold your arms by your sides and keep them straight. Then move only your shoulders upwards. Your arms should stay pointing to the ground (I do 50 reps) – [dumbbells] Lay on the floor. Spread your arms to your sides as if your making the cross. Now without bending your elbows, move your arms forward as if you’re going to make a big clap (I do 15 reps) – routine B (part 1) – – [dumbbells] Sit on a chair and rest the back of your wrists on your needs. You will need to spread out your knees a bit. Now tilt your wrists inwards by 45 degrees. While your arms are in this position,lift the weights with only your wrists. To me, it hurts my wrists if I don’t hold them at the 45 degree angle. I don’t know if that’d apply to anyone else. (I do 40 reps) – [finger exerciser] Hold the prohands such that the flat section of the side with the curved part is on the 2nd joint from the tip of your index finger. Have your thumb knuckle on the index finger spring on the prohands. Now grip it using only your thumb. (I do 60 reps) – [finger exerciser] Hold the prohands in its standard grip and do the standard workout out on your 4 fingers. (I do 60 reps) – [finger exerciser] Copy the same grip made 2 exercises ago, except now instead of placing your thumb knuckle there, use the end of your thumb. Grip and release. (I do 110 reps) – [finger exerciser] repeat the standard exercise, then repeat the thumb knuckle one, then do the standard one again, and then finish with the thumb tip one again – [dumbbells] Repeat the exercise done before using the finger exerciser – routine B(part 2) – – Do squats, but this time drop behind you more and keep your back upright. (I do 30 reps) – Make a push up position but have 1 shin laying against the floor. With the straight leg, always keep it straight and lift if up as high as you can safely make it go without moving any other part of your body. Once it’s reached its height, drop it down while also moving your foot to the other side of your body. Then rewind this procedure and repeat until done. I do 20 reps) – stand up with you legs more than shoulder-width apart. Keep you back always straight. Bend forward 90 degrees then bend back upwards. (I do 60 reps) – lay on the floor and have 1 of your legs make an upside down V shape against the ground so that your ankle is next to your other leg’s knee. Keep your straight leg straight. Now lift your body using your bent leg and keep your head/shoulders on the ground. (I do 20 reps) – Lay on the ground with both legs straight and keep them always straight. Lift your legs up 90degrees and drop them down again. (I do 20 reps) – Lay on 1 side and keep both legs straight. Now lift your top leg by 30-45 degrees and then drop back down. (I do 20 reps) – stretching – – Do I need to explain this? Stretch every muscle all the ways you know how – You did it. YAY! – I was serious about the nudity part. I think it’s the best thing about this exercise. It will help your mind as much as these workout will help your body. You’ll learn to accept your body, despite imperfections. But you’ll learn that a good deal of those imperfections can still be corrected. Nudism will help you build confidence in your body. Just make sure you’re only nude in the privacy of your own room/home says: I posted this on Valentine’s blog, so I thought I’d post it here too
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