# 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:** 46
**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 11, 2010, 3:04pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/901 "2010-02-11T15:04:23Z")
so you basically just do arms and chest? ---
**Author:** ![deebo](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/deebo/32/5218_2.png) [@deebo](https://forums.speedlife.net/u/deebo)\ **Post date:** [February 11, 2010, 3:43pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/902 "2010-02-11T15:43:30Z")
I only do barbell rows for back, and cardio What other body parts are there to work out ? I do Triceps, traps, forearms, biceps, chest, shoulders edit: i dont know why i didnt put the traps exercises in, ill edit it in lol :picard: ---
**Author:** ![travisn](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/travisn/32/5046_2.png) [@travisn](https://forums.speedlife.net/u/travisn)\ **Post date:** [February 11, 2010, 4:06pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/903 "2010-02-11T16:06:32Z")
legs and core exercises are important too ---
**Author:** ![deebo](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/deebo/32/5218_2.png) [@deebo](https://forums.speedlife.net/u/deebo)\ **Post date:** [February 11, 2010, 4:10pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/904 "2010-02-11T16:10:09Z")
Thats why i do cardio, im 12-13% body fat, ill get under 10 and have abs n shit, i cant get arms/shoulders/chest from dieting If i don’t have decent abs by the time i reach my goal, ill start doing ab exercises my job is all physical labor as well ---
**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 11, 2010, 5:37pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/905 "2010-02-11T17:37:35Z")
> [@deebo](#): > > Thats why i do cardio, im 12-13% body fat, ill get under 10 and have abs n shit, i cant get arms/shoulders/chest from dieting > > If i don’t have decent abs by the time i reach my goal, ill start doing ab exercises > > my job is all physical labor as well thats a pretty pussy workout… jk My Workout’s with every muscle group, 2 or more warm up sets(first exercise of the muscle group im targeting), then 4 working sets, progressive overload. I try to stick to 4 working sets last set probly failure. **DECLINE** : 8 reps if its easy i add more weight until the last set(4th) i fail/forced rep @8reps. **INCLINE DB’s** , same way but no forced reps, only 8 reps from only me! 4 working sets. **Some type of chest fly exercise.** same as how i do incline’s, no forced reps. ( i try to save my shoulders) Then super set my bi’s and tri’s, 2 different workouts for each muscle. same i aim for 8 reps, if i get it easy i go heavier. 4 working sets. I do this with deadlifts too, but i warm up way more, and basically my Back day is Deadlifts, a pull down, a row and then superset bi’s and tri’s, sometimes i do my abs too, but i try to do legs, shoulders and abs for my leg day. ---
**Author:** ![travisn](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/travisn/32/5046_2.png) [@travisn](https://forums.speedlife.net/u/travisn)\ **Post date:** [February 11, 2010, 5:43pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/906 "2010-02-11T17:43:09Z")
> [@deebo](#): > > Thats why i do cardio, im 12-13% body fat, ill get under 10 and have abs n shit, i cant get arms/shoulders/chest from dieting > > If i don’t have decent abs by the time i reach my goal, ill start doing ab exercises > > my job is all physical labor as well word, thats basically what i am going for. I got checked last year and was at like 17%. Ill get checked tomorrow and see where I am at. ---
**Author:** ![deebo](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/deebo/32/5218_2.png) [@deebo](https://forums.speedlife.net/u/deebo)\ **Post date:** [February 11, 2010, 7:23pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/907 "2010-02-11T19:23:31Z")
I would get yourself a pair of calipers, theyre only 6$… i was at about 16-17% 4 weeks ago ---
**Author:** ![97\_B18b1](https://avatars.discourse-cdn.com/v4/letter/9/cdc98d/32.png) [@97\_B18b1](https://forums.speedlife.net/u/97_B18b1)\ **Post date:** [February 11, 2010, 7:28pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/908 "2010-02-11T19:28:09Z")
down to 11% bodyfat as of 20 minutes ago! Tryin to get under 10 is gonna be tough. Doing cardio twice a day every day and being at the mma gym 3 to 5 times a week is deffinitly the reason why. I was 15% 2 months ago. ---
**Author:** ![deebo](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/deebo/32/5218_2.png) [@deebo](https://forums.speedlife.net/u/deebo)\ **Post date:** [February 11, 2010, 7:40pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/909 "2010-02-11T19:40:51Z")
i don’t know why i lost so much so quick… same spot, same time of day edit: Just did it again. Got 2 different readings just by moving the calipers to the right or the left less than an inch. So going at the same spot im at a little under roughly 16% … so i lost about 1% ---
**Author:** ![Mr\_T](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/mr_t/32/7454_2.png) [@Mr\_T](https://forums.speedlife.net/u/Mr_T)\ **Post date:** [February 11, 2010, 7:46pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/910 "2010-02-11T19:46:04Z")
> [@deebo](#): > > Lol mike, i saw pictures of you from highschool, you were definately fucking tiny haha > > My “diet” is: > > Breakfast- > 1 full egg, 4 egg whites, apple or orange or pear > > Lunch- 2 Beef or chicken tacos on medium 13g carb shells. (Cheese, sauce, meat) > w/ protein shake (Scoop of whey, 3 cups of milk) and then an apple or orange- if im at work > > Dinner- Whatever my mom cooks, minus anytype of bread. Or if i dont like it i have the same thing as lunch > > Like 2 hours later… A protein shake, 1 amp crea, 1 L-glut. Workout, then after another amp crea and L-glut and like 5 gallons of water lol > > It’s been working out so far you saw the freshmen year pic haha no idea why but as soon as sophomore hit I started lifting and gained about 25-30 lbs of muscle in like a year. I was 155 ish then now im 170. heaviest i ever was was 186 last january but im cutting up a little bit for summer now ---
**Author:** ![deebo](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/deebo/32/5218_2.png) [@deebo](https://forums.speedlife.net/u/deebo)\ **Post date:** [February 11, 2010, 7:55pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/911 "2010-02-11T19:55:30Z")
yea lol, that was indeed the picture I wish i would have started working out in like september, i would probably be where i want to be for june time I might get there but who knows. I was able to add 15lbs to my bi’s and almost 35lbs to my triceps. even though i was maxing out last week Right now im about 6’1/6’2ish and 185-187 ---
**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 11, 2010, 8:01pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/912 "2010-02-11T20:01:03Z")
:lol: FML I’ve got to start eating well. A guy at work asked me if I’ve been working out, a dude at the gym asked me for advice on lifting heavy weights when I was squatting 225, and last night my wife glanced at my quads and went “holy shit your legs look like tree stumps!” (she meant tree trunks I think). Moral of the story is I’m getting bigger and looking better… Yet I’ve still got a spare tire. 😢 ---
**Author:** ![travisn](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/travisn/32/5046_2.png) [@travisn](https://forums.speedlife.net/u/travisn)\ **Post date:** [February 12, 2010, 4:06am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/913 "2010-02-12T04:06:02Z")
ugh, i cannot run before working out. IDK what it is, I used to do it but I just feel like absolute garbage now. not sure if I am going to puke or shit my brains out. Tuesday I will try running last. ---
**Author:** ![deebo](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/deebo/32/5218_2.png) [@deebo](https://forums.speedlife.net/u/deebo)\ **Post date:** [February 12, 2010, 4:51am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/914 "2010-02-12T04:51:41Z")
always do it last ---
**Author:** ![joelster](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/joelster/32/7258_2.png) [@joelster](https://forums.speedlife.net/u/joelster)\ **Post date:** [February 12, 2010, 6:14am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/915 "2010-02-12T06:14:38Z")
> [@deebo](#): > > I would get yourself a pair of calipers, theyre only 6$… i was at about 16-17% 4 weeks ago Don’t lift weights and alter your diet from what a caliper tells you. A really good bodyfat analysis is done underwater, not with calipers, and most people don’t accurately use them anyways. Go by what the mirror tells you. Some peoples bones are slightly more dense which would make them seem to have much lower bf%. They can walk around proud saying that they are 9% bf, without a visible ab in sight or a vein anywhere in their forearm. ---
**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 12, 2010, 6:19am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/916 "2010-02-12T06:19:22Z")
Yeah, in my nutrition book it says best way to get your bf% is underwater testing. Basically they weigh you before you go in water, and then weigh you underwater. Because fat floats on top of water you weigh less and it can be calculated for bf% ---
**Author:** ![08GT500](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/08gt500/32/5417_2.png) [@08GT500](https://forums.speedlife.net/u/08GT500)\ **Post date:** [February 12, 2010, 6:50am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/917 "2010-02-12T06:50:50Z")
Has anyone used Liquid Clenbutrx Hardcore? I’m looking for a thermogenic to add to my routine. ---
**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 12, 2010, 7:04am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/918 "2010-02-12T07:04:48Z")
proprietary products make me 😕 I use chromium, EGCG, and as much as i’m contradicting myself, REDuction from controlled labs. ---
**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 12, 2010, 7:42am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/919 "2010-02-12T07:42:31Z")
proprietary FTL. ---
**Author:** ![joelster](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/joelster/32/7258_2.png) [@joelster](https://forums.speedlife.net/u/joelster)\ **Post date:** [February 12, 2010, 8:07am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/920 "2010-02-12T08:07:26Z")
> [@Red00WS6](#): > > Yeah, in my nutrition book it says best way to get your bf% is underwater testing. Basically they weigh you before you go in water, and then weigh you underwater. Because fat floats on top of water you weigh less and it can be calculated for bf% It has to do with how much water volume your body displaces when you are submerged. They weigh you in a special tank and measure how high the water level goes when you are dunked. The fatter you are, the more water you will displace at any given bodyweight. [Previous page](https://forums.speedlife.net/t/the-actual-work-out-thread/62402.md?page=45) [Next page](https://forums.speedlife.net/t/the-actual-work-out-thread/62402.md?page=47)