Big_D

My Stats...6"3" 215 lbs

My Workout:
Warm-up on elliptical trainer for 10 minutes followed by 300 situps on the Ab bench. 100 normal position, then 100 on each side for obliques.

Weight Training
Day 1:
Chest
Flat bench(free weight)
Incline Dumbbells
Decline bench (Machine)
Flys (Machine)
Triceps
Cable pull downs (with rope)
Overhead on flat bench (free weight)
Cybex Machine
Overhead sit upright (Dumbbell)

Day 2-
Back
Pull downs - wide grip
Lawn mowers (dumbbells)
Deltoid reverse flys
Cable Rows
Biceps
Bent bar Standing Upright curls(free weight)
Preacher curls
Dumbell curls
Cybex Machine curls

Day 3 - REST

Day 4
Shoulders
Military Press (Free weight)
Dumbell extensions
Cable Uprights Lifts
Machine Flys
Legs
Squats (Free weight)
Leg Curls (Machine)
Leg Extensions (Machine)
Calf Raises (Machine)

Day 5 - Repeat Day 1

Day 6 - Repeat day 2

Day 7 - REST

Frequency: 3 sets of 10 reps for all exercises. Incrimentally increasing weight to max on a 4th set to obtain at least 5 or 6 reps

Goal: Muscle Mass

Supplements: Myoplex, MetRX Protein Plus (Trader Joes) & Promax bars (TJs or Barons)

itrhybrid

iTrader: (1)

Mon-
Squats (Front, back and overhead rotating through weekly) 5x5
Press (Shoulder, push or thrusters) 5x5
Power cleans 3x6


Wed-
Bench (Rotating through flat, incline and decline) 5x5
Dips 3x8
T Getups 3x5 with each arm.

Fri-
Deadlift 5x5
Pullups -weighted 3x8
bent rows 3x8

Things I'm subbing:
lunges
SDLHP
shrugs
snatches
lat pulldowns.
Cable rows.

Doom878

Here's a workout I had to make since I don't have too much free time due to work and family. I went from 220 to 198.5. My diet is basically Special K and coffee (2 Splendas) in the morning, lunch at 12:30, snack at 3 like protein shake (trying cottage cheese for the high protein since I'm sick of my shake), workout at around 8, eat dinner when I get home, go to bed at like 12:30.

The exercise regimen is mostly pyramid 10,8,6 increasing weight. I switch up the exercises and sometimes the order (do incline before flat bench). I would like to add more cardio but I was seeing great fat loss, more muscle tone, looser clothes, and more compliments. Best part was that I ate pretty much what I wanted in my meals but no unauthorized snacks nor soda. Only supplement I take is chromium with grapefruit extract.

I only do 3-4 exercises per muscle. These are examples of ones I would do.

Day 1
Chest
Incline bench (dumbells, bar, or smith)
Flat bench (same as above)
Decline (same as above)
Crossover
Butterfly

Back
Front Lat Pulls
Bent over rows (dumbell or pulley)
cable rows
straight arm pull downs
pull ups

Day 2
Shoulders
Military (dumbells, bar, or smith)
21s: lateral raises but elbow bent 90 degrees, front delt raises (dumbell or plate), side laterals (straight arm)
sometimes I won't do 21s and I'll just do the usual 3 set for each exercise
shrugs (bar or dumbells)

Biceps
Preacher curls
standing curls (usually pulley since I have wrist issues)
concentration curls
curls on the crossover pulleys

Triceps
push down with straight bar
push down with rope (rotate at the end of the rep for the outside tricep
seated pull from behind with either a dumbell or pulley
one handed push down with fingertips facing up

Day 3
Boxing class
Consists of stretching warmup, warmup jog, jump rope, punching with dumbells, heavy bag hitting. class is 1 hour long and the instructors usually switch it up.

Jiu Jitsu/MMA class
Basically cardio warmup with various drills throughout such as take down defense, take downs, trying to submit, being on the bottom and going from side mount to half guard, etc.

On non-boxing class day I'll try to jog and I want to do a session with interval running.

That's it. Gym is usually done in an hour to 1:15 because I don't take long breaks. Power might suffer but the heart stays working thus the weight loss. I could always do more cardio as I stated earlier but that boxing class is fantastic. Fun and non-repeating cardio owns. It also gets my legs because I don't have time to fit a leg workout and I have fairly strong legs thanks to the classes. So if you're stressing on time, you only need a better diet and 3 days to workout a week.

blinh

Day 1) Barbell Pullover (Wings)
Shrugs (Trapezius)
Curl (Biceps)
Deadlift (Erector Spinae)

Day 2) Bench Press (Chest)
Barbell Upright Row (Lateral Deltoids)
Incline Dumbell (Upper Chest)
Dumbell Arnold Press (Rear Deltoids)
Dumbell Seated Rear Lateral Raise (Rear Deltoids)
Dumbell Triceps Extension (Triceps) [If it's not feeling good then I'd do it day 3]

Day 3) Barbell Reverse Curl (Brachioradialis)
Barbell Wrist Curl (Wrist Flexors)
Barbell Reverse Wrist Curl (Wrist Extensors)
Squats (Quadriceps)


I try to space out at least 2 days inbetween days 1 and 3.

Goal: Gain Muscle Mass

Supplements: Whey Protein and lots and lots of water.

My forearm were looking a bit small so I replaced my ab workouts with forearm.

Doom878

I notice that my forearms get bigger when I do hammer curls. Maybe replace or add to one of the Day 3 exercises.

blinh

Thanks, I'll add it in.

Anyone know if I can lose the fat around my belly area by doing morning cardio exercises.. This is the routine I thought up of, after waking up, do around 10 minutes of jumping jacks, 10 minutes of jumprope, and then 15 minutes of jogging. Or should I add more minutes to it? (I hate doing cardio workouts..)

Doom878

I've read that you need your heart pumping pretty quick for at least 20 mins before cardio starts working so you're fine on your minutes. You can throw some shadow boxing in there, some plyometrics, or some boxing with weights to mix up the cardio.

waTSX

Regardless of which excercises you choose, you need to burn more calories than you take in to lose the fat around your belly or anywhere else. So, a general reduction in calories combined with your workout routine should get you where you want to be. Keep in mind that genetics plays a role, too. Some people can acheive and maintain washboard abs, while others can't. Whichever catagory you fall into you can get to the point where you feel good about your conditioning.

itrhybrid

iTrader: (1)

Abs are all about diet. Eat cleaner and you'll start to see results.

TheWeez

Exactly. As they say, "abs are made in the kitchen, not the gym". You also have to have less then 10% body fat to have your abs really show so unless you're under that, don't bother trying to work hard on them.

GrandeInter10

Normally...
Monday - Legs: Leg Presses, Leg Curls etc., Sprints, Breakdowns(Track runners should know this) and end with shadow boxing and jump rope
Tuesday - Upper body: Free Weights with Upright rowing, shoulder shrugs, bench press, butterfly curls etc. then Sprints, breakdowns, shadow boxing and jump rope
Wednesday - Muay Thai: 1-2 Hrs. Sparring then aerobic session
Thursday: Monday workout
Friday: Tuesday workout
Saturday: Sparring and aerobic session or alternate with a Track meet
Sunday:Muay Thai Private Session (1-2 hours sparring, 1 hour aerobics) or alternate with a fight/tournament.

Doom878

Muay Thai fighter or MMA?

itrhybrid

iTrader: (1)

Here's my new routine.

Day 1
Heavy bench 5x5
Dips 3x8
incline DBs 3x8
cable crossovers 3x8

Day 2
Squats 5x5
Lunges 3x8
seated calf raises 3x8
step ups 3x8

Day 3 Rest

Day 4
push press 5x5
DB shoulder press 3x8
Clean High Pulls 3x8

Day 5
Deadlifts 5x5
Pullups 3x8 (palms out, grip slightly wider than shoulders)
Suppinated Grip Bent Rows 3x8

Day 6 rest

Repeat
For 2 months then changing the 3x8's to 4x8's....

Doom878

biceps/triceps?

GrandeInter10

MMA kinda...I do BJJ also but I only practice it, don't compete in it. I'm competitive in Muay Thai tho.

Doom878

Ok cool. Good luck and get some rest.

itrhybrid

iTrader: (1)

Who me? I'm not concerned with doing curls or focusing just on bi's/tri's. THey get enough of a workout doing pullups, and pushups.

Bluenote

Monday: Squats/lower body assistance
Wednesday: Bench Press/arm & shoulder assistance
Thursday: Deadlift/back assistance/light Squat as a warmup
saturday: Light Bench Press day/arm assistance


Uh, yeah, I'm one of those PL dudes in a somewhat normal gym, because PL gyms are few & far between.

480x1 SQ
285x1 BP
495x1 DL

Note: Audio is hot, watch your speakers!

My BP has been my nemesis for years. Blew my right labrum out 10 years ago. I expect to go over 300 within the next few months.

Soccer_playa1579

ima runner... so 7 miles is a good workout

The Dark Knight

iTrader: (1)

im on legs/chest/back/delts/arms with rest days in between whenever necessary

levon1830

Day 1 - Chest & Triceps
**Basketball pickup games for 60-90 minutes first**
Flat Bench Press (Alternate Bar & Dumbbells) - 3 x 10
Incline Bench Press (Alternate Bar & Dumbbells) - 3 x 10
Decline Bench Press (Bar) - 3 x 10
Dumbbell Flyes - 3 x 10
Cable Crossovers - 3 x 10
Tricep Pushdown Burnouts - 1 set
Assisted Dips - 3 x 10

Day 2 - Back, Biceps, & Forearms
**Basketball pickup games for 60-90 minutes first**
Roman Chair Back Extensions - 3 X 10
Lat Pulldowns - 3 x 10
Lawnmower Pulls - 3 x 10
Dumbbells Rows - 3 x 10
Seated Rows - 3 x 10
Back Flyes - 3 x 10
Bicep Curl Burnouts - 1 set
Palms-Down Dumbbell Wrist Curl - 3 x failure
Palms-Up Dumbbell Wrist Curl - 3 x failure

Day 3 - Legs, Shoulders, & Abs
**Basketball pickup games for 60-90 minutes first**
Leg Press - 3 x 10
Calf Raises - 3 x 10
Leg Curls - 3 x 10
Leg Extensions - 3 x 10
Squats & Walking Lunges Coming Soon when I get a weight belt
Plyometrics Exercises on the Basketball Court
Shoulder Press (Alternate Dumbbells & Machine) - 3 x 10
Upright Row - 3 x 10
Front Dumbbell Raise - 3 x 10
Seated Side Lateral Raise - 3 x 10

Day 4 - Cardio & Basketball Skills
120-150 minutes of basketball pickup games
30 minutes of various basketball drills (shooting, passing, lateral movement, etc.)
**Day off from weight lifting**

REPEAT

This workout routine has allowed me to gain 13 pounds of good weight in the past 4 weeks. I need to gain about 12 more to get to my ideal basketball weight (220 lbs.) for my height/position I play (small forward/guard).

Also, while this may be common knowledge, I strongly recommend that everyone keep a workout log of weight used, # of sets and reps for each exercise. It really helps keep you motivated because you can quantify your progress, and easily research when you've plateaued in certain areas so you can adjust your workout accordingly.

By the way, I'm 6'6", currently 208 lbs.

Doom878

New workout. Crossfit.com workout scaled accordingly with occasional cardioboxing/BJJ class. That is all.

blackglass

I was doing primarily bodyweight most of this year, finally joined a gym a month ago. My current schedule goes as follows:

Saturday: Dumbbell Bench Press 5 sets X 3 reps
Lat Pulldowns 5X3
Dumbbell Incline Press 5X3
Seated Row 5X3
Dips Sets of 5 until failure

Sunday: Bicep Curls 5X3
Tricep Pulldowns (Each arm separate) 5X3
Squats 5X3
Calves 5X3
Hanging Ab Crunches Sets of 15 until failure
Back Extensions w/ 10 lbs 5X5

Monday: 1 mile swim

Tuesday: Supersets of 25 pushups and 5 chinups. Alternate regular, wide and diamond pushups. Repeat until I can't do chinups. Bike 35 minutes.

Wednesday: Morning do 2 mins jumprope superset with 20 hindu squats, go until can't jumprope. Do pullups, sets of 5 until I can't do pullups. 1 mile swim at night.

Thursday: Supersets of decline pushups with crunches. Alternate regular, wide and diamond decline pushups and regular with bicycle crunches. Do bicep curls and tricep extensions at 1/3 weight, sets of 20, until burnout. Bike 35 minutes.

Friday: 1 mile swim.

Repeat. I've found that the weekday stuff doesn't really wear me out at all after a little rest. I haven't been able to do any serious cardio after the heavy lifting on the weekends though. I've switched my Saturday and Sunday schedule once and I couldn't get my freestyle stroke down on Monday, so I'm keeping that at least two days apart from now on. As for the low reps, I'm trying to build up my relative strength before I start bulking up any. Also, swimming has made my shoulders really broad, which looks good, but sucks for sleeping on my side.

jtkoo7

6'2" - 190

Work out 3 days a week using my old hs basketball routine. Damn good results.

1 day/week chest (Barbell: Regular/Incline/Decline, Dumbbell: Regular)
1 day/week arms (Barbell Curl, Tricept Pulldown, Dumbbell Curl, Tricept Extension)
1 day/week shoulders/back (Shrugs, Lateral Row, Mid Grip Pulldown)

4 exercises per day 3 sets of 10 reps. As heavy as possible. I also try to add in some other exercises every couple months because the body will adapt to the exercise and will not work as hard. When doing arms I alternate between bis and tris because if you don't lactic acid will build up.


Goal: strength building

No supplements used.

FiftyFive

5'11 - 201 lbs

Mon/Thu - Shoulders, Biceps
Tue/Fri - Chest, Triceps
Sat - Back, Legs

I try to switch up everything every week, keeps my body guessing, i think its when you get into too much of a routine that you start to hit a plateau.

Goal: Bulk to 220 by end of winter, Cut to 205 by end of spring

Supplements: Whey Protein, Creatine, Argrinine, Glutamine, NO2

Doom878

^very true about the routine and plateau. I learned the hard way when I was in my late teens.

dreem1er

iTrader: (2)

my current work work is

mon:..................................tues:
chest..................................shoulders
flat bench...........................military press
incline................................front laterals
flys....................................side laterals

wed:....................................thurs:
biceps..............................triceps
curls................................skull crushers
single arm preacher............pull downs
hammer curls.....................dips

i do another exercise making em 4 total, but change it the last one just about every week. i do 3 sets of each exercise going up in weight after each set. i also do cardio everyday that i go to the gym, i just walk a mile, on incline, increasing the incline after each lap. i'm not taking any supplements.

Anhedonia

im 6'1 180 lbs and do 500 wide grip push ups, 500 close grip pushups and 15 minutes of ab bridges (plank) a day. i should start doing pull ups again though. atleast id like to.

Cmanuel

I'm another powerlifter guy, but I like to lift raw.

To date, here are my best RAW lifts (raw meaning no assistance gear, aka suits, shirts, etc)

Bench - 300 touch and go, and 280 at a meet with pause
Deadlift - 507 (meet)
Squat - 380 gym, 275 ass to grass

I've always been more concerned with strength gains vs. the size of my biceps. I've got a few friends who are competitive bodybuilders and I admit I'd love to look that good, but I find bodybuilding style training boring and the diets even more boring. I've always liked to get strong and lift heavy ass weights for 1-3 reps.

I've done a bunch of training routines over the past few years, my favorites have been:
Madcow 5x5 intermediate (good linear progression routine)
Advanced madcow 5x5 (my introduction to periodization)
Jim Wendler's 5-3-1 (very similar in structure to 5x5 intermediate)
Ed Coan's Lift specific workouts (if you can handle them)

Right know I'm changing it up again and going with Sheiko style training. Google it and check it out. High volume work with sub maximal weight for great gains.

South Jersey CL

anywhere from 40-60 moderate laps in the pool, freestyle, then 5x50 sprints. usual workout.

bud760

Gained weight since my girl moved in, I guess it's comfort weight and the fact that she's a good cook but could someone please hook me up with a new workout to get leaner and lose some weight. I'm 5'10", 220lbs and work graveyard so I have messed up sleeping times. I go to the gym 4-5 days a week right after work then go home and crash. I've been eating healthy with no soda or sweets. Lowered my rice intake per meal to a cup or less.

Day 1
20mins cardio
military press
flat bench
incline bench
crunches 3x30
tricep push down
one arm tricep extension
20mins cardio

Day 2
20mins cardio
lat pull down
seated row
lawnmower
shrugs
standing curls w/ bar
seated curls w/ dumbell
20mins cardio

and back to Day 1

I use a scoop of NO Shotgun in my water bottle about 1-2 times a week if I need a little pick me up. I prefer Superpump250 or NO-Xplode but I'm just trying to finish up this first and last tub of NO Shotgun. Thanks for the help.

Doom878

You wanted a new workout? Just go to the crossfit thread last page.

RMATIC09

Today : JT
21-15-9 reps for time of :
handstand pushups, ring dips, pushups


Yesterday : "hello goodbye"

5 rounds for time of

95lb hang power clean x15
95lb thruster x15
50lb KB swingx15
AB mat Situpx15
Burpees x15


crossfit workouts, gotta love em.

thisgsx

M: Chest, Tri's, Forearms
T: Off
W: Quads, Hams, Glutes, Calves
TH: Off
Fri: Back, shoulders, Bi's, Forearms
Sat: Off
Sun: Repeat Mon.

Goal: Bulking: 3700 cal, 40/40/20
Supplements: Cytosport Cytogainer

thisgsx

Heavy weights, low reps.

05TLbase

I was in the navy and while I was on deployment i did something like this and have been slightly modifying ever sense... and today i won 1st place bench at the local anytime fitness for the bench... not too serious but i got a trophy 1st ever never played sports..

day1- Mile treadmill... chest (8 sets of 4-6 reps) 1 mile treadmill... triceps... 1 mile treadmill

day 2- 1 mile tread... biceps and squats.... 1 mile treadmill

day 3- high resistance eliptical 10 min... back and traps... more eliptical

day 4- LOTS of abs... fastest 1.5 mile on treadmill i can pull... usually 1230 im slow

day 5- break

day 6- 1 mile treadmill... deck of cards for pushups... using chairs or boxes or something to hyper-extend but spades are pull up with a towel (really works those hand gripping muscles)... level 20 eliptical as long as possible

day 7 break


This makes it SUPER EASY to burn ~450 cal a workout no including strength training

Anything you want to increase strength do... many sets low reps (4-6) i do chest

anything you want cut... 3 sets of 15-25 reps

Doom878

Not surprised since you have a chest day and a pushup day. But congrats! I saw you had a traps day but no shoulder day? Why don't you try some handstand pushups?

Badchef

Late into the post, but here's what I have been doing.

M,W,F
Cardio - 5 min warm-up, Intervals 5-6 min run, 1 min jog
Pushups - 5 sets following hundred pushups.com
Situps - 5 sets following twohundredsitups.com
Squats - 5 sets following twohundredsquats.com

In a little over 14 weeks, I am down 33#, 4 inches on waist. I have about 15 to go!

OperationDarkie

iTrader: (1)

Hey guys whats up here is what I do since I stopped smoking.

week 1 I was running 2-3 miles a day for 7 days a week, 5 minutes running 30 sec rests since I had just quit smoking trying to get my lungs back, it was hell but worth it since I used to be a long distance runner so my body remembers only had 2 days of actually soreness.

week 2 3 miles a day 6 days a week with a 1 min rest at the half mark.

week 3 I got ballsy and decided to up my distance ended up running 5 miles a day 5 days a week. Had to stop at the 2.5 mile mark for 3 days for 1-2 minutes.

right now I am on week 4 running 5.5 miles everyday only stopping because sweat gets into my eyes and I wear glasses trying to clean glasses while running is a pain.
5 days a week.

Ill let you know what week 5 will be like, now remember I am a former long distance runner. So my body remembers but my lungs are like "fuck you buddy we have been smoking for 5 years."

Flipster23

iTrader: (15)

I'll let you kno my routine when I get back into the gym..

since its summer I'm doing more swimming stuff as of now.