Post Your Workout
#121
NSX Driver
Join Date: Jul 2007
Location: So Cal
Age: 61
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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)
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)
#122
Registered Schmegistered
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.
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.
#123
Team Owner
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.
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.
Last edited by Doom878; 01-16-2008 at 11:40 AM.
#124
Missing my TL
Join Date: Mar 2007
Location: Ft. Worth, TX
Age: 35
Posts: 65
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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.
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.
#126
Missing my TL
Join Date: Mar 2007
Location: Ft. Worth, TX
Age: 35
Posts: 65
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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..)
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..)
#127
Team Owner
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.
#128
Have camera, will travel
Join Date: Jan 2004
Location: Federal Way, WA
Age: 63
Posts: 7,783
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Originally Posted by 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..)
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..)
#129
Registered Schmegistered
iTrader: (1)
Originally Posted by 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.
#130
I Wanna Beer
Originally Posted by itrhybrid
Abs are all about diet. Eat cleaner and you'll start to see results.
#131
Si Vis Pacem, Para Bellum
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.
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.
#133
Registered Schmegistered
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....
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....
#135
Si Vis Pacem, Para Bellum
Originally Posted by Doom878
Muay Thai fighter or MMA?
#138
Ex-Acura Service Manager
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.
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.
Last edited by Bluenote; 05-25-2008 at 12:44 PM. Reason: Adding text
#141
Three Wheelin'
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.
**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.
Last edited by levon1830; 08-21-2008 at 01:15 PM.
#142
Team Owner
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.......
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.......
#143
Bringing Home The Bacon
Join Date: Jun 2003
Location: Georgia
Posts: 797
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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.
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.
#144
Advanced
Join Date: Nov 2006
Location: Pittsburgh, PA
Age: 41
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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.
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.
#145
Moderator Alumnus
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
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
#147
deal with it
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.
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.
#148
Drifting
Join Date: Feb 2009
Location: Madison, Nj || Woodbridge, CT
Age: 34
Posts: 3,185
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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.
#149
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.
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.
#151
Hold the onions
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.
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.
Last edited by bud760; 07-20-2009 at 02:14 AM.
#153
Race Director
Join Date: Aug 2004
Location: NY
Age: 38
Posts: 12,434
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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.
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.
#154
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
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
#155
#156
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
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
#158
7th Gear
Join Date: Jun 2011
Location: Fredericksburg, VA
Age: 59
Posts: 7
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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!
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!
#159
Ultra Negro
iTrader: (1)
Join Date: Aug 2007
Location: South Holland, IL
Age: 42
Posts: 1,178
Likes: 0
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28 Posts
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."
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."