# the Actual Work-Out thread **URL:** \ **Category:** NYSpeed Off Topic\ **Created:** [February 3, 2009, 12:58pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402 "2009-02-03T12:58:14Z")\ **Posts on this page:** 20\ **Page:** 42
**Author:** ![Geehee](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/geehee/32/7238_2.png) [@Geehee](https://forums.speedlife.net/u/Geehee)\ **Post date:** [February 9, 2010, 8:22am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/821 "2010-02-09T08:22:55Z")
are we talkin dead lifts? Current body weight is 187 (as of this morning). using 335 as a 1 rep max, thats 148. ---
**Author:** ![Wahoo](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/wahoo/32/8265_2.png) [@Wahoo](https://forums.speedlife.net/u/Wahoo)\ **Post date:** [February 9, 2010, 8:23am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/822 "2010-02-09T08:23:10Z")
> [@theblue](#): > > big weight shouldn’t be a number, it should be your 1 or maybe 3 rep max and different for everybody. _Saying you only do big weight is the most lame thing in this thread, I hope you were kidding._ > > I never use a belt, if I can’t keep my form good without it I take it as a sign that I need more core strength or better form. yea i was kidding, something heavy for me could be light for someone else. ---
**Author:** ![theblue](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/theblue/32/5074_2.png) [@theblue](https://forums.speedlife.net/u/theblue)\ **Post date:** [February 9, 2010, 8:30am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/823 "2010-02-09T08:30:50Z")
> [@Geehee](#): > > are we talkin dead lifts? > > Current body weight is 187 (as of this morning). using 335 as a 1 rep max, thats 148. no, bench press… ---
**Author:** ![Geehee](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/geehee/32/7238_2.png) [@Geehee](https://forums.speedlife.net/u/Geehee)\ **Post date:** [February 9, 2010, 8:32am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/824 "2010-02-09T08:32:55Z")
oh. my bench sucks. ---
**Author:** ![Wahoo](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/wahoo/32/8265_2.png) [@Wahoo](https://forums.speedlife.net/u/Wahoo)\ **Post date:** [February 9, 2010, 8:43am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/825 "2010-02-09T08:43:42Z")
> [@Geehee](#): > > oh. my bench sucks. so does mine FML… and everyone goes right to “yo how much you benching” and im like “yo how much you deadlifting” lol but really i just stopped going all the way up in the range of motion on my bench, i go like 75-80% and it keeps the weight more on my chest muscle’s and i noticed more strength and my chest seemed to get bigger, but i only did this 2 times so far. It deffinitely feels harder too since my elbows don’t get even close to locking out(yes i know not to lockout) Look how the big body builders like Ronnie Coleman do it, they dont go full range of motion, maybe give that a try. ---
**Author:** ![Geehee](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/geehee/32/7238_2.png) [@Geehee](https://forums.speedlife.net/u/Geehee)\ **Post date:** [February 9, 2010, 8:48am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/826 "2010-02-09T08:48:21Z")
I dont really care right now bout having huge bench numbers. I’m past bulking and into cutting, and have the marathon coming up too. I’ll get back into it come fall/winter. plus, my spotter has been MIA lately ☹ so I’ve been having to do dumbbells on chest day. ---
**Author:** ![Wahoo](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/wahoo/32/8265_2.png) [@Wahoo](https://forums.speedlife.net/u/Wahoo)\ **Post date:** [February 9, 2010, 8:50am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/827 "2010-02-09T08:50:35Z")
Ya i’m worried about that too, i have to start doing something with my mid section, but yet i still want to get bigger!!! AHHHHHHHH lol ---
**Author:** ![BluBalls](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/bluballs/32/7212_2.png) [@BluBalls](https://forums.speedlife.net/u/BluBalls)\ **Post date:** [February 9, 2010, 8:51am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/828 "2010-02-09T08:51:55Z")
> [@Geehee](#): > > plus, my spotter has been MIA lately ☹ so I’ve been having to do dumbbells on chest day. I’d rather use the bar inside the cage rather than 100% DBs ---
**Author:** ![Geehee](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/geehee/32/7238_2.png) [@Geehee](https://forums.speedlife.net/u/Geehee)\ **Post date:** [February 9, 2010, 8:52am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/829 "2010-02-09T08:52:40Z")
[http://www.prrstraining.com](http://www.prrstraining.com) ---
**Author:** ![Wahoo](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/wahoo/32/8265_2.png) [@Wahoo](https://forums.speedlife.net/u/Wahoo)\ **Post date:** [February 9, 2010, 8:56am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/830 "2010-02-09T08:56:06Z")
I use the bar for everything but incline, i feel like incline is gonna F up my shoulders… idk thats just me. ---
**Author:** ![Geehee](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/geehee/32/7238_2.png) [@Geehee](https://forums.speedlife.net/u/Geehee)\ **Post date:** [February 9, 2010, 8:57am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/831 "2010-02-09T08:57:10Z")
if ur not doing incline, you’re doing yourself a disservice. ---
**Author:** ![Geehee](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/geehee/32/7238_2.png) [@Geehee](https://forums.speedlife.net/u/Geehee)\ **Post date:** [February 9, 2010, 8:57am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/832 "2010-02-09T08:57:39Z")
> [@BluBalls](#): > > I’d rather use the bar inside the cage rather than 100% DBs hadnt really though about this. i’ll keep it in mind for chest this week. ---
**Author:** ![Wahoo](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/wahoo/32/8265_2.png) [@Wahoo](https://forums.speedlife.net/u/Wahoo)\ **Post date:** [February 9, 2010, 9:07am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/833 "2010-02-09T09:07:24Z")
> [@Geehee](#): > > if ur not doing incline, you’re doing yourself a disservice. I do incline db’s and flys w/ db’s. My upper chest has shapped up. ---
**Author:** ![EvoMR](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/evomr/32/7186_2.png) [@EvoMR](https://forums.speedlife.net/u/EvoMR)\ **Post date:** [February 9, 2010, 9:09am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/834 "2010-02-09T09:09:33Z")
> [@theblue](#): > > no, bench press… Current BW is about 165 and 1 RM on bench 245. I have terrible pushing strength with the bar. I seem to do much better with dumbbells. ---
**Author:** ![Geehee](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/geehee/32/7238_2.png) [@Geehee](https://forums.speedlife.net/u/Geehee)\ **Post date:** [February 9, 2010, 9:11am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/835 "2010-02-09T09:11:34Z")
> [@Red00WS6](#): > > I do incline db’s and flys w/ db’s. My upper chest has shapped up. :tup: ---
**Author:** ![Wahoo](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/wahoo/32/8265_2.png) [@Wahoo](https://forums.speedlife.net/u/Wahoo)\ **Post date:** [February 9, 2010, 9:19am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/836 "2010-02-09T09:19:21Z")
> [@EvoMR](#): > > Current BW is about 165 and 1 RM on bench 245. I have terrible pushing strength with the bar. I seem to do much better with dumbbells. That’s not bad at all IMO. Wish I could do that much. ---
**Author:** ![psphinx81](https://avatars.discourse-cdn.com/v4/letter/p/e9a140/32.png) [@psphinx81](https://forums.speedlife.net/u/psphinx81)\ **Post date:** [February 9, 2010, 9:25am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/837 "2010-02-09T09:25:52Z")
watching ken and jesse rep 315 makes me want to punch myself :lol: ---
**Author:** ![Fry](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/fry/32/7284_2.png) [@Fry](https://forums.speedlife.net/u/Fry)\ **Post date:** [February 9, 2010, 9:27am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/838 "2010-02-09T09:27:16Z")
> [@Geehee](#): > > if ur not doing incline, you’re doing yourself a disservice. That’s what I’ve been forgetting lately. I was just thinking about this last night. Mostly all I do is: -Flat Bench -Deadlifts -Squats -Dips -Pullups -Dumbell military press -HIIT on a recumbant -Slow cardio What else should I work in? I haven’t been doing inverted rows lately and those always helped my upper back/shoulders’ deskjobitis. As for one rep max, I’m a one man wolf pack at the gym so I never max out but I bench 5 x 5 @ 205 and I weigh 195-200. Dead lift 5 x 5 @ 265, squat 5 x 5 @ 225. :scott: ---
**Author:** ![Wahoo](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/wahoo/32/8265_2.png) [@Wahoo](https://forums.speedlife.net/u/Wahoo)\ **Post date:** [February 9, 2010, 9:49am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/839 "2010-02-09T09:49:23Z")
You could probly do more arm exercises, but idk how everythings split. ---
**Author:** ![Geehee](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/geehee/32/7238_2.png) [@Geehee](https://forums.speedlife.net/u/Geehee)\ **Post date:** [February 9, 2010, 10:19am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/840 "2010-02-09T10:19:13Z")
fry you should come workout with me. back days: i like pullups, bent over rows with the barbell, cable pulldowns / crossovers, row machine dropset, bent over flys (prolly incorrect name, but you get the idea). shoulders : i like clean & press / press, seated/standing dumbbell press, shrugs, upright barbell row (with preacher bar), front/side lateral raises. i do this thing with the smith machine where you lay on a bench on your side and one arm press it as well. arms: curls, hammers, crosses, preacher bench, cable curls (bis) seated behind the head tricep extension, close grip bench, skull crushers, one arm extensions, cable pulldowns with the rope, bent over cable extensions chest: FB dumbbell press, incline dumbbell press, cable flyes (hi/med/low), dumbbell flyes, butterfly machine core: lots of stuff legs: fuck legs, they get theirs during cardio. otherwise i hurt for a week. I dont do all of those every day, i switch it up. also i end with between 10 and 16 minutes of HIIT, and then SS cardio it till i hit 2 miles/20 minutes, which ever comes last. [Previous page](https://forums.speedlife.net/t/the-actual-work-out-thread/62402.md?page=41) [Next page](https://forums.speedlife.net/t/the-actual-work-out-thread/62402.md?page=43)