# 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:** 58
**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:** [October 21, 2010, 7:47pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1141 "2010-10-21T19:47:07Z")
lol anything you take other than regular food is a supplement, vitamins are a supplement. ---
**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:** [October 22, 2010, 2:57am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1142 "2010-10-22T02:57:47Z")
> [@itsJim](#): > > You really couldn’t be further from the truth… I never said protein wasn’t necessary, just that supplements are bullshit… If you buy into them, you are buying into bullshit marketing with some massive dude on a cover that got that way from steroids, not from some shitty supplements that do more harm than good. But hey, don’t take my advice, keep being a tool, it’s working out well for you… Pretty sure you said “dont buy into protein drinks”. That means youre saying protein isnt necessary. I know that im not going to look like the bodybuilders in the ads without taking steroids, anyone who thinks otherwise is just a fool and will eventually learn that they arent going to look like that buy taking protein. Just because something is hyped up in an add doesnt mean it wont help you. Then again the only “supplements” i take are whey protein, casein protein, BCAA’s and a muti. Your argument is very weak, it seems as though you eventually realized that you were taking every supplement under the sun and they werent making you look like jay cutler, so to you that meant they dont work, which would mean you are the tool 🙂 ---
**Author:** ![itsJim](https://avatars.discourse-cdn.com/v4/letter/i/c67d28/32.png) [@itsJim](https://forums.speedlife.net/u/itsJim)\ **Post date:** [October 22, 2010, 6:34am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1143 "2010-10-22T06:34:05Z")
Actually I’ve been making the same gains off that bullshit which is where I got my argument from… ---
**Author:** ![boardjnky4](https://avatars.discourse-cdn.com/v4/letter/b/96bed5/32.png) [@boardjnky4](https://forums.speedlife.net/u/boardjnky4)\ **Post date:** [October 22, 2010, 7:12am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1144 "2010-10-22T07:12:02Z")
According to body fat % and weight lost, I’m down about 15 pounds in the past few months. Even ran a mile on the treadmill without feeling like I was dying!! feels good, :tup: to CKD! ---
**Author:** ![harvboi05](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/harvboi05/32/5124_2.png) [@harvboi05](https://forums.speedlife.net/u/harvboi05)\ **Post date:** [November 12, 2010, 4:28pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1145 "2010-11-12T16:28:17Z")
deadlifted 505@169lbs tonight. i missed 535 very badly, haha. ive been having good luck with my routine, ill post it up in a lil bit. ---
**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:** [November 12, 2010, 5:03pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1146 "2010-11-12T17:03:46Z")
500+ is some big iron, what are your other big two movement #'s? ---
**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:** [November 12, 2010, 5:51pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1147 "2010-11-12T17:51:39Z")
fuck me thats good weight. my lower back cant handle heavy weight anymore. ---
**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:** [November 12, 2010, 5:57pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1148 "2010-11-12T17:57:58Z")
deadlifted 405 the other day, and benched 275 yesterday. I havent squated in a while though, im sure its god awful. ---
**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:** [November 12, 2010, 6:07pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1149 "2010-11-12T18:07:24Z")
I’m just tickled I’m down 40lbs… Snap-on dealer hasn’t seen me in a while and almost didn’t recognize me, told me I needed a sandwhich. Starting to run again on the hamster wheel daily this week, going to let the joints and legs recover over the weekend and do another 3-4 days of running next week in addition to lifting pretty heavy. I stopped deadlifting and squats and focused on supporting movements and stabilizers. Mainly upper body, arms, chest, and back. Lots and lots of Lat and Trap work. My lower back has been unstable and I’ve been going back and forth with the chiropractor trying to keep my one hip in so I’ve been gentile. I’ve got another 30lbs to go to get to my goal, at my current rate of weight loss it shouldn’t be too far off. ---
**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:** [November 13, 2010, 5:22am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1150 "2010-11-13T05:22:00Z")
^ Keep up the good work Zac. I am just getting started back up for the Winter. ---
**Author:** ![harvboi05](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/harvboi05/32/5124_2.png) [@harvboi05](https://forums.speedlife.net/u/harvboi05)\ **Post date:** [November 13, 2010, 11:13am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1151 "2010-11-13T11:13:05Z")
> [@Spam16v](#): > > 500+ is some big iron, what are your other big two movement #'s? last week i squatted i did 370x3. so probly around 400ish. i tweaked my shoulder last month so ive been taking it easy, but before that i was 275x3ish. as i sit right now, i can barely bench 225. life time goals are B/S/D = 350/500/550. so far ive done 300/400/530. ---
**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:** [November 13, 2010, 12:45pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1152 "2010-11-13T12:45:24Z")
> [@EvoMR](#): > > ^ > > Keep up the good work Zac. I am just getting started back up for the Winter. 1 yr anniversary of joining the gym and going to work for myself was mid October, goal is to knock all 70 lbs I gained off, I’m over halfway there, credit score went up WELL over 100 points too… magical what a consistent paycheck will do. my peak was JUST over 1k total @ 200 body weight when i was in CT, all 3 movements back to back with just warm ups for each. I just want to get thin, and put a little muscle tone on, and be ready for bike season next year for once. another 2 weeks of running, and I’m going to go back to spin classes 2x a week too. the two instructors @ Golds on transit and french just went to FL last month to do the Iron Man, He got first in his age group, and she won hers… they’ll both break it off in you. ---
**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:** [January 21, 2011, 12:26pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1153 "2011-01-21T12:26:14Z")
So what are some good upper back/shoulder exercises? There’s one spot in my upper left back that’s always hurting if I don’t work out consistently. It’s always been a dull ache, but over Christmas I was playing with my two year old nephew and dove funny to catch the ball her threw me and yanked it and had motion issues for a week. I’m pretty sure deadlifts keep it in line because the pain goes away when I work out a couple times a week, but I’m thinking targeting the weak spot might be smart. ---
**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:** [January 21, 2011, 12:42pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1154 "2011-01-21T12:42:57Z")
it sounds to me more like you need good rotator cuff stretches which are easy enough to google. ---
**Author:** ![itsJim](https://avatars.discourse-cdn.com/v4/letter/i/c67d28/32.png) [@itsJim](https://forums.speedlife.net/u/itsJim)\ **Post date:** [January 23, 2011, 7:18am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1155 "2011-01-23T07:18:39Z")
Bent-over rows and pull ups ---
**Author:** ![psphinx81](https://avatars.discourse-cdn.com/v4/letter/p/e9a140/32.png) [@psphinx81](https://forums.speedlife.net/u/psphinx81)\ **Post date:** [February 8, 2011, 6:39pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1156 "2011-02-08T18:39:52Z")
bladez putting up 405, clean rep. ![http://img.photobucket.com/albums/v259/psphinx81/emmc_IMG957614.jpg](http://img.photobucket.com/albums/v259/psphinx81/emmc_IMG957614.jpg) ---
**Author:** ![BigRon](https://avatars.discourse-cdn.com/v4/letter/b/58956e/32.png) [@BigRon](https://forums.speedlife.net/u/BigRon)\ **Post date:** [February 9, 2011, 11:51am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1157 "2011-02-09T11:51:21Z")
405 is a good raw lift. Most I ever got was 4 reps. Once I get my weight to where I want it, I will switch up from this light weight high rep program. I will be happy to get back to 315 for sets of 10 to 12. ---
**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:** [February 9, 2011, 12:08pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1158 "2011-02-09T12:08:04Z")
told myself I was going to quit @ 225 this round and stay light, now that I’m solid with that weight, I’ve been working all the other supporting exercises and going for 315 again for bench. Started Squats back up and going to do deadlifts starting this week again (FML after not doing it for so long) ass and quads are sore as hell… now that I’ve got my back sorted out for the most part it feels real good to be back into it. Been doing real well with Spin classes every week too, makes higher reps not as big of a deal since my heart is in better shape and doesn’t feel like it’s going to explode like before. ---
**Author:** ![boardjnky4](https://avatars.discourse-cdn.com/v4/letter/b/96bed5/32.png) [@boardjnky4](https://forums.speedlife.net/u/boardjnky4)\ **Post date:** [February 9, 2011, 12:11pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1159 "2011-02-09T12:11:04Z")
damn, I can barely lift 155 for 3-sets ☹ ---
**Author:** ![cougarspeed](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/cougarspeed/32/7468_2.png) [@cougarspeed](https://forums.speedlife.net/u/cougarspeed)\ **Post date:** [February 9, 2011, 12:14pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1160 "2011-02-09T12:14:06Z")
I recently started lifting a lil bit again. I am getting a wee bit small(for me) with all of the running I am doing and decided to do weights two days a week just so that I can maintain a nicer shape. So basically I am doing bi/tri/shoulders one day and back/chest the other. Not ideal but i feel better already(been about a month) Also at 180lbs and not benching in about a year I did 225x6 first day. Just to see what I could do still. Just keeping it pretty easy as of now so I do each body part 6 sets rep scheme 8,12,15 [Previous page](https://forums.speedlife.net/t/the-actual-work-out-thread/62402.md?page=57) [Next page](https://forums.speedlife.net/t/the-actual-work-out-thread/62402.md?page=59)