The Weekly Routine That Unf*cked My Body in 150 Days
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- Опубліковано 1 лип 2024
- Hit up Jerome for personal training services: / jeromengin on IG/TikTok
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Timecodes:
0:00 INTRO
0:32 DAY 1
1:51 DAY 2
4:00 DAY 3
4:58 DAY 4
6:00 DAY 5
7:23 DAY 6
9:23 DAY 7
Sub Count: 16,104
"And on the seventh day I rested."
Cardio: Are you sure about that?
Hello Dargoyaki,
Thank you bro for this uplifting video!
You did an EXCELLENT JOB!
Also, looking forward to more and more amazing videos from your YT Channel, 17k subs right now
加油哦！ jiayou
loving this style of content! more lifestyle/ gym/ nutrition videos pls :)
more to come :)
Excellent video man! The editing is top notch. Keep up the good work!
Thank you I try my best
enjoyed the content! very entertaining and motivational~ the editing is on point. keep up the amazing work! :)
Thank you Jane, I try my best
Awesome, man! I'd love a video on what exercises, how many sets and what rep ranges you use.
Will keep it in mind!
Another BANGER 💪🏻💪🏻
thank you i try my best
@@Dargoyaki I really wanna see you succeed :D
in cardio, you do only walking right ?? How many days do you go to the gym in a week ?? and how many minutes do you spend daily in the gym?
and last you're doing good keep it up!! and upload more videos on this topics
Not really! Sometimes I skip rope or dance. I only head to the gym twice a week, 1 hour per session. I do bboying, so naturally that does contribute a tiny bit to my strength as well. But most of my strength training definitely comes from those 2 sessions in the gym each week.
Thank you for the nice comments, more coming soon!
Wow, your dancing skills look great! 😂
2 hrs in the gym? can you share your workout routine how does it target your entire body in a small period of time
Yeah, literally just 2 hours a week. Each session is a full body workout. For example, 1 session could be:
- Trapbar Deadlift
- DB Shoulder Press
- Lat Pulldowns
- Hamstring Curls
- Cable Bicep Curls
- Lateral Raises
3 sets each.
The first 4 exercises usually target the general muscle groups we want to strengthen, and the compound nature helps in overall muscle development. Then we leave the smaller muscle groups like triceps and biceps at the end.
The most important thing is the intensity, as I'm hitting a few reps to failure / to failure by the end of the last set. I realise that once you train at the appropriate intensity, as a casual gymgoer, you would be able to see results a lot faster. :)
@@Dargoyaki Oh i see, interesting because i do 3-4days with almost 2hr per session. Interesting how you made it shorter :o Thanks!
If you don't mind me asking, what happened to your knees?
I dance quite a bit, and the nature of the dance (breaking) that I do is quite reliant on legs. I was practicing for a comp and at some point I probably trained too much / overexerted my knees. The problem was that the muscles in me legs were too weak to deal with the volume of training so it likely placed unnecessary stress on the knee joint itself. So at some point the meniscus got partially torn and it suddenly felt pain to place too much weight on my right knee.
Are you not eating veggies at all on the diet (and meal prep)?
I do eat broccoli from time to time
tbf u had a great base when it came to muscle composition
Oh definitely! I gain muscle more easily and my back is naturally big. My issue had always been dealing with fat percentage.
I've been having boiled chicken breast and bok choi almost every dinner for like the past month and I love it. Just dry brine it and don't over boil the shit out of it and it's actually juicy and delicious. And you get a nice soup as a by product.
Is inclined walking enough? Why not jogging? Is it because of your knees?
Do you have a list of workouts you do?
Inclined walking is less impactful on my knees than running/jogging. It was enough for me, but I'm looking to pick up running in the future.
As for workouts, I just follow the plan that Jerome has given me in the gym, and I'll probably post up a video detailing which exercises I do but I believe I might've replied someone else in this video about the workout routine I did
@@Dargoyaki Thanks, looking forward to the workout list vid!
70/30 rule in its physical form!
huat ah
Can you drop the full workout routine?
Day 1: Sets of 3 each, supersets, reduce weight when required in later sets
- Trapbar Deadlift (6/6/6)
- DB Shoulder Press (12/10/10)
- Lat Pulldown (12/10/10)
- Leg Extensions (12/10/10)
- Machine Standing Lateral Raises (15/12/10)
- Cable Bicep Curls (12/12/12)
Day 2: Sets of 3 each, supersets, reduce weight when required in later sets
- Leg Press (10/10/10)
- Bendover Rows (10/10/10)
- Machine Chest Press (12/10/10)
- Hamstring Curls (12/10/10)
- Cable Tricep Pulldowns (12/12/10)
- Decline Sit-Ups (12/12/12)
You know what's more stimulating, interesting and fun than walking on an inclined treadmill every day?
A real walk! :D
LMAO not wrong
Cardio 6 days a week is what you do pretty much? Of course it's catered to your journey. Keep it up!
And 2 hours of gym work + sticking to my nutritional plan everyday! That’s about it
How much did your trainer cost? Thinking if it's worth it cause only machines I can use at the gym are the treadmill and the vending machine
Typically it costs around 150-200 SGD per session! Definitely not cheap. I'm collaborating with Jerome so I pay much less.
If there's any pitch I'd give, it's that the amount of knowledge you gain from those 10-20 sessions would probably last you a lifetime. If you get a good trainer, ideally you would be able to be self-sufficient by the end of your initial journey. So it's sort of like taking a course on nutrition and how to train!
so you do intermittent fasting since you don't eat anything after lunch
I ate a variation of what I had for lunch for dinner
Not playing mobile legends on the treadmill 😭😭
ez 15min
You dont eat dinner?
Most dinners would be a variation of what I eat for lunch :)