# 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:** 52
**Author:** ![Willybeen](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/willybeen/32/7351_2.png) [@Willybeen](https://forums.speedlife.net/u/Willybeen)\ **Post date:** [March 4, 2010, 2:31pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1021 "2010-03-04T14:31:59Z")
i just bought a bench and squat rack… pullup bar/dip machine… and a couple dumbells… Once i get a routine set up… i’ll start trying to figure out whats the best circuit for each group… any good sites to get my info from? ---
**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:** [March 4, 2010, 3:10pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1022 "2010-03-04T15:10:27Z")
the mma gym is kicin my ass. Used to just go for striking but now i stay for grappling, needless to say i havent had any trouble sleeping lately. ---
**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:** [March 4, 2010, 3:12pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1023 "2010-03-04T15:12:58Z")
> [@Red00WS6](#): > > Incline fly’s/dumbbells, decline bench, Straight arm dumbbell pullovers(on the pull over’s suck your transverse abdominals in and you can feel them being worked out too! ill have to try the pullovers, i do them for my tri’s , never thought of them to help your chest, you just hold them vertical instead of horizontal right? ---
**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:** [March 4, 2010, 3:14pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1024 "2010-03-04T15:14:45Z")
> [@Willybeen](#): > > i just bought a bench and squat rack… pullup bar/dip machine… and a couple dumbells… > > Once i get a routine set up… i’ll start trying to figure out whats the best circuit for each group… any good sites to get my info from? although this is some turkish website or some shit lol, it has a lot of exercises and the motions in GIFs [http://www.google.com/imgres?imgurl=http://i21.photobucket.com/albums/b273/BodyForum/Chest%2520Exercises/chest-exercises-straight-arm-dumbbe.gif&imgrefurl=http://www.forumturka.net/forum/showthread.php%3Ft%3D162200&h=240&w=320&sz=106&tbnid=wdWT5UayAysWqM:&tbnh=89&tbnw=118&prev=/images%3Fq%3Dstraight%2Barm%2Bdumbbell%2Bpullover&hl=en&usg=\_\_tKqJ70X9C6G4VrwyI3BpBv75DRc=&ei=wz2QS5aSB4rl8AarsKioBQ&sa=X&oi=image\_result&resnum=4&ct=image&ved=0CBEQ9QEwAw](http://www.google.com/imgres?imgurl=http://i21.photobucket.com/albums/b273/BodyForum/Chest%2520Exercises/chest-exercises-straight-arm-dumbbe.gif&imgrefurl=http://www.forumturka.net/forum/showthread.php%3Ft%3D162200&h=240&w=320&sz=106&tbnid=wdWT5UayAysWqM:&tbnh=89&tbnw=118&prev=/images%3Fq%3Dstraight%2Barm%2Bdumbbell%2Bpullover&hl=en&usg=__tKqJ70X9C6G4VrwyI3BpBv75DRc=&ei=wz2QS5aSB4rl8AarsKioBQ&sa=X&oi=image_result&resnum=4&ct=image&ved=0CBEQ9QEwAw) ---
**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:** [March 4, 2010, 3:15pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1025 "2010-03-04T15:15:44Z")
ive read on forums that those vertical dumbell pullovers actually do next to nothing, unless im thinking of a different exercise. I dont remember them being called that. ---
**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:** [March 4, 2010, 3:42pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1026 "2010-03-04T15:42:04Z")
if you just do them, why laying down, you can feel your muscle expanding and contracting, it seems you just have to find the peak points of where the muscle is working and make that your rom ---
**Author:** ![Spam16v](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/spam16v/32/5287_2.png) [@Spam16v](https://forums.speedlife.net/u/Spam16v)\ **Post date:** [March 4, 2010, 3:50pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1027 "2010-03-04T15:50:18Z")
> [@Red00WS6](#): > > You mean like… really separting like from the joint? yeah, i could feel my right elbow joint dislocate partially and feel the strain on my ligaments, left one wasn’t far behind. i could follow through, finish the rep, get my shoulders back, lock out and keep form but it was too much for my arms. dropped down to 225 after that and kept racking up numbers on my good mornings, rows (bentover and upright) and other supporting exercises. ---
**Author:** ![nappy1380](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/nappy1380/32/7502_2.png) [@nappy1380](https://forums.speedlife.net/u/nappy1380)\ **Post date:** [March 4, 2010, 6:33pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1028 "2010-03-04T18:33:31Z")
Is Casein protein worth using? I’ve read a few articles about it but am looking for first hand experience in using it, which I see a few of you have in your list of supplements that you take. ---
**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:** [March 5, 2010, 5:24am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1029 "2010-03-05T05:24:45Z")
> [@nappy1380](#): > > Is Casein protein worth using? I’ve read a few articles about it but am looking for first hand experience in using it, which I see a few of you have in your list of supplements that you take. Casein is perfect for night time, it lasts the longest in your system, so when your body is trying to rebuild and recover during the long fast associated with sleeping, it has nutrients to use. I don’t use it, i just use whey and drink a cup of milk hopeing the little casein in the milk will last long enough during my sleep. But i always eat something, i always eat before i go to sleep, i mean you don’t need a high carb or high fat meal before bedtime, but protien is needed. ---
**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:** [March 5, 2010, 5:30am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1030 "2010-03-05T05:30:24Z")
> [@deebo](#): > > ill have to try the pullovers, i do them for my tri’s , never thought of them to help your chest, you just hold them vertical instead of horizontal right? [http://www.bodybuildingforyou.com/exercise-guides/chest-exercise/dumbbell-pullover.html](http://www.bodybuildingforyou.com/exercise-guides/chest-exercise/dumbbell-pullover.html) I think you might be thinking of skull crushers, but i heard thats not the best exercise for your triceps. Jay Cutler does a widegrip kinda pull down exercise, it kinda would be equivalent to close grip bench press, which is supposed to add mass to your tri’s pretty good! ---
**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:** [March 5, 2010, 5:51am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1031 "2010-03-05T05:51:46Z")
> [@97\_B18b1](#): > > ive read on forums that those vertical dumbell pullovers actually do next to nothing, unless im thinking of a different exercise. I dont remember them being called that. I dont think they really stimulate your chest much, i think they kinda also work your lats slighty… but when i do them i suck in my abdominals and use them mainly as a different type of stomach vacuum exercise. [Dr. David Ryan - Profile Page](http://www.bodybuilding.com/fun/drryan11.htm) - more dumbbell pullover info, this read also has info for making your waist smaller. ---
**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:** [March 5, 2010, 9:18am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1032 "2010-03-05T09:18:18Z")
I don’t exactly know what happened, but I ate probably no more than 1000 calories for the day before I went to the gym at 6pm and somehow managed to run and lift almost better than ever. I ran 3 miles in 23:39 (best ever), then benched 245 for 3 reps on decline (not a best, but better than recently), got like 6 reps of the 90lbs. (180 total) dumbbells on flat bench (the smallest of the big grip weights at my gym), and continued to do well on just about everything else. so I guess we all just have days when we are in the right mode to do well and others that suck. ---
**Author:** ![bladez](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/bladez/32/7237_2.png) [@bladez](https://forums.speedlife.net/u/bladez)\ **Post date:** [March 5, 2010, 9:20am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1033 "2010-03-05T09:20:16Z")
I swear by Casein protein at night time. Regular whey absorbs far too quickly to be used as a night time protein. Your body a 1/3 of its growing while sleeping, so why not have a protein that is going to be there whole time to help you grow? I’ve been using Casein for a while now and I swear by the gains I’ve made because of it. Before I used to used standard whey at bedtime, but when I made the switch, I really started to grow. ---
**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:** [March 5, 2010, 9:21am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1034 "2010-03-05T09:21:28Z")
Well a good nights sleep could be helpfull, a caffine beverage also can provide you with slightly more engery(helps burn more fat too) , If the meal you ate was 30-45min before you possibly had more engery to use. Your body use’s carbs for High intensity workouts,your body fat is used more for slower medium paced. ---
**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:** [March 5, 2010, 9:23am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1035 "2010-03-05T09:23:25Z")
> [@bladez](#): > > I swear by Casein protein at night time. Regular whey absorbs far too quickly to be used as a night time protein. Your body a 1/3 of its growing while sleeping, so why not have a protein that is going to be there whole time to help you grow? > > I’ve been using Casein for a while now and I swear by the gains I’ve made because of it. Before I used to used standard whey at bedtime, but when I made the switch, I really started to grow. +1, i would like to buy come casein for night time, but i have to be a cheap chooch! lol, but it’s deffinitely better to eat something then nothing at all. ---
**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:** [March 5, 2010, 10:16am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1036 "2010-03-05T10:16:42Z")
Just have a little bowl of cottage cheese for a bedtime snack. ---
**Author:** ![nappy1380](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/nappy1380/32/7502_2.png) [@nappy1380](https://forums.speedlife.net/u/nappy1380)\ **Post date:** [March 5, 2010, 10:17am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1037 "2010-03-05T10:17:24Z")
> [@Red00WS6](#): > > Casein is perfect for night time, it lasts the longest in your system, so when your body is trying to rebuild and recover during the long fast associated with sleeping, it has nutrients to use. > > I don’t use it, i just use whey and drink a cup of milk hopeing the little casein in the milk will last long enough during my sleep. But i always eat something, i always eat before i go to sleep, i mean you don’t need a high carb or high fat meal before bedtime, but protien is needed. > [@bladez](#): > > I swear by Casein protein at night time. Regular whey absorbs far too quickly to be used as a night time protein. Your body a 1/3 of its growing while sleeping, so why not have a protein that is going to be there whole time to help you grow? > > I’ve been using Casein for a while now and I swear by the gains I’ve made because of it. Before I used to used standard whey at bedtime, but when I made the switch, I really started to grow. Thanks dudes. :tup: ---
**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:** [March 5, 2010, 3:16pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1038 "2010-03-05T15:16:58Z")
yea it’s a lot more expensive than whey lol ---
**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:** [March 19, 2010, 10:39am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1039 "2010-03-19T10:39:26Z")
I think I popped my bro-cherry last night at the gym… I was having a good night on the decline bench and somehow managed to put up 275lbs besting my previous 245 by a lot. I’m currently cutting and weighed in at 175, so this also mean I have for the first time benched 100lbs over my body weight. this was all after running 3 miles. I was so pumped up that I probably qualified for the stupid shit people do at the gym thread after getting it. ---
**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:** [March 19, 2010, 10:46am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1040 "2010-03-19T10:46:31Z")
i miss the gym ☹ my wrist still hurts from powderkeg [Previous page](https://forums.speedlife.net/t/the-actual-work-out-thread/62402.md?page=51) [Next page](https://forums.speedlife.net/t/the-actual-work-out-thread/62402.md?page=53)