# 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:** 61
**Author:** ![psphinx81](https://avatars.discourse-cdn.com/v4/letter/p/e9a140/32.png) [@psphinx81](https://forums.speedlife.net/u/psphinx81)\ **Post date:** [February 21, 2011, 11:20am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1201 "2011-02-21T11:20:39Z")
> [@Wahoo](#): > > I got super hammered this weekend, I don’t remember who drove me home or walking in my house lol… I barely eat anything last night I felt so sick… Didn’t sleep much either so maybe tomorrow I’ll go to the gym. this is your downfall lol. ---
**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 21, 2011, 11:35am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1202 "2011-02-21T11:35:42Z")
Ya I know ☹ if size/strength came faster for me maybe my diet and training would be more of a priority, half the people who go to the gym do it all wrong and get more results it seems lol. Not that I’m really complaining because I’m not like out of shape, just not big. Idk, one day lol ---
**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 21, 2011, 6:11pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1203 "2011-02-21T18:11:02Z")
so this girl i am seeing voluntarily wants to go to the gym with me. besides the usual :ky:, what can I show her to get in shape for the summer? I am sure her main goal is to lose the small belly she has and to be a little stronger. I’m talking actual exercises/lifts, besides running and cardio. :tspry: ---
**Author:** ![KuntryQuestTSi](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/kuntryquesttsi/32/5010_2.png) [@KuntryQuestTSi](https://forums.speedlife.net/u/KuntryQuestTSi)\ **Post date:** [February 25, 2011, 12:17pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1204 "2011-02-25T12:17:50Z")
I need to target my abs and my chest, anyone suggest anything? Do I do heavy short reps like 3 sets of 10 or lighter sets like 4 sets of 20? ---
**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 25, 2011, 1:03pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1205 "2011-02-25T13:03:54Z")
> [@Wahoo](#): > > if size/strength came faster for me maybe my diet and training would be more of a priority lol ---
**Author:** ![ProgRocker](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/progrocker/32/5434_2.png) [@ProgRocker](https://forums.speedlife.net/u/ProgRocker)\ **Post date:** [February 25, 2011, 1:21pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1206 "2011-02-25T13:21:37Z")
> [@KuntryQuestTSi](#): > > I need to target my abs and my chest, anyone suggest anything? > Do I do heavy short reps like 3 sets of 10 or lighter sets like 4 sets of 20? Heavier Weight/Less Reps for Strength Less Weight/More Reps for Tone,Bulk \<—From what I’m told ---
**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:** [February 26, 2011, 5:25am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1207 "2011-02-26T05:25:41Z")
> [@Wahoo](#): > > Ya I know ☹ if size/strength came faster for me maybe my diet and training would be more of a priority, half the people who go to the gym do it all wrong and get more results it seems lol. Not that I’m really complaining because I’m not like out of shape, just not big. Idk, one day lol You do realize that your diet is the reason strength / size are not coming as you wish. You have it a little backwards, diet should be the priority, then a good training program, lol ---
**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 26, 2011, 6:59am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1208 "2011-02-26T06:59:11Z")
> [@bladez](#): > > You do realize that your diet is the reason strength / size are not coming as you wish. You have it a little backwards, diet should be the priority, then a good training program, lol Yeah, I know diet is the most important part of it, me being young and single leads me out hopeing to find a decent looking girl in buffalo… Easier said then done lol ---------- Post added at 09:59 AM ---------- Previous post was at 09:53 AM ---------- I guess I’m a little impatient too, last year I didn’t drink for like 6months and I just ate and ate and ate while training doing deadlifts and mass builders, my muscles got a little bigger, but so did my stomach area, I didn’t have a clean diet. I mean to do it right I should figure out my BMR (basil metabolic rate), and eat just above that, so I gain as little fat as possible. I also need to start preparing my own meals… And not be lazy. ---
**Author:** ![Baker](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/baker/32/5423_2.png) [@Baker](https://forums.speedlife.net/u/Baker)\ **Post date:** [February 26, 2011, 7:34am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1209 "2011-02-26T07:34:21Z")
> [@ProgRocker](#): > > Heavier Weight/Less Reps for Strength > Less Weight/More Reps for Tone,Bulk \<—From what I’m told This. You want to do no more than 10 reps for strength, and no more than 15 for toning. For either, the last rep should be very very difficult. ---
**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 26, 2011, 7:54am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1210 "2011-02-26T07:54:55Z")
The last rep should be hard enough that if someone said they’d give you $100 if you do another, you shouldn’t be able to. Do some warm up sets, then 4 working sets of 8-10 for size. Either way after 4-8 weeks you should switch up your routine, I think it also wouldn’t hurt to switch up your rep range. ---
**Author:** ![snowracer101](https://avatars.discourse-cdn.com/v4/letter/s/258eb7/32.png) [@snowracer101](https://forums.speedlife.net/u/snowracer101)\ **Post date:** [March 4, 2011, 8:24pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1211 "2011-03-04T20:24:21Z")
amazing calf work out: grab a two 25 lbs plates. Lay them about shoulder width apart… grab 30lbs or more dumbbells and hold them at your sides. 1st set: with the insides of your feet on one plate (basically the inside of the ball of your foot and your big toe, do calf raises… you should be rolling your ankles slightly aswell. do 20. the slide your feet to the back of the plate so just the balls of your feet and toes are onthe plate… do 20 raises. then, set your other foot on the other plate and have both your feet set so only your outside edge of your feet are on the plates. do 20 raises. do 3-4 sets of these. you will HATE your life in 2 days I promise. This excersise hits both the back,insde and outside muscles of your lower leg, and also strengthens your ankles up too. ---
**Author:** ![Jim1234664](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/jim1234664/32/7438_2.png) [@Jim1234664](https://forums.speedlife.net/u/Jim1234664)\ **Post date:** [March 6, 2011, 9:07am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1212 "2011-03-06T09:07:16Z")
> [@Wahoo](#): > > Yeah, I know diet is the most important part of it, me being young and single leads me out hopeing to find a decent looking girl in buffalo… Easier said then done lol > > ---------- Post added at 09:59 AM ---------- Previous post was at 09:53 AM ---------- > > I guess I’m a little impatient too, last year I didn’t drink for like 6months and I just ate and ate and ate while training doing deadlifts and mass builders, my muscles got a little bigger, but so did my stomach area, I didn’t have a clean diet. I mean to do it right I should figure out my BMR (basil metabolic rate), and eat just above that, so I gain as little fat as possible. I also need to start preparing my own meals… And not be lazy. there are no short cuts for the skinny fat and hard gainers, sucks but strict clean diet with minimal cheating is the only way ---
**Author:** ![psphinx81](https://avatars.discourse-cdn.com/v4/letter/p/e9a140/32.png) [@psphinx81](https://forums.speedlife.net/u/psphinx81)\ **Post date:** [March 6, 2011, 9:22am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1213 "2011-03-06T09:22:38Z")
225 for 5 today. Weighed in at 157 :tup: ---
**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 6, 2011, 10:21am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1214 "2011-03-06T10:21:50Z")
deadlifted 315 thusday for 8 my last set, starting to stack the weight on week after week, feels real good. nice after a few weeks not to ACHE after squats and deadlifts… taking those few months off made it painful to pick it back up again. ---
**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 6, 2011, 10:52am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1215 "2011-03-06T10:52:21Z")
> [@psphinx81](#): > > 225 for 5 today. Weighed in at 157 :tup: That’s really good progress, I just hopped off the scale, I weigh 160lbs. How long have you been lifting? ---
**Author:** ![psphinx81](https://avatars.discourse-cdn.com/v4/letter/p/e9a140/32.png) [@psphinx81](https://forums.speedlife.net/u/psphinx81)\ **Post date:** [March 6, 2011, 11:14am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1216 "2011-03-06T11:14:07Z")
6 weeks now ---
**Author:** ![05OrangeSS](https://avatars.discourse-cdn.com/v4/letter/0/eada6e/32.png) [@05OrangeSS](https://forums.speedlife.net/u/05OrangeSS)\ **Post date:** [March 6, 2011, 11:18am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1217 "2011-03-06T11:18:06Z")
Ya working out with Ken and Jesse and everyone it pushes you hard. When I started 8 weeks ago I was barely getting 95 lbs for 8 reps. Today I got 185lbs for 6 reps and it feels good. Getting stronger every week. ---
**Author:** ![BigEd88](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/biged88/32/5064_2.png) [@BigEd88](https://forums.speedlife.net/u/BigEd88)\ **Post date:** [March 6, 2011, 12:32pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1218 "2011-03-06T12:32:26Z")
Yeah sunday Chest Fest is a good time. ---------- Post added at 03:32 PM ---------- Previous post was at 03:03 PM ---------- > [@Wahoo](#): > > Ya I know ☹ if size/strength came faster for me maybe my diet and training would be more of a priority, half the people who go to the gym do it all wrong and get more results it seems lol. Not that I’m really complaining because I’m not like out of shape, just not big. Idk, one day lol Wahoo, I wrote an essay for you, because for some reason I care, but its a good quick read for anyone. Not that I recommend it, but I have gone to the gym with no sleep from a crazy night. Couple times I’ll be honest, I think the beers gave me a lot more energy. I’m sure the alcohol however hurt the growing phase. I look at it as preparing myself for sleep deprivation and hard work that the service is going to put me through. Different goals than most of you…being that I need to become as strong as I can and still remain under 170lbs/shed the belly, its a hard line to walk. Wahoo, best thing you can do is pre-plan your meals if your having trouble with it, or stock up on protien shakes mixes if you don’t have time. Heck monster milk says to use 2 scoops, cut that serving to 1, mix it into cereal or have it a long with a bagel in the morning and there’s your protein for breakfast. _Have many many small meals (300 calories) spaces 2-3 hours apart, adding up to your max calories, if you work a desk job…probably close 1500, as you grow, you’ll need to increase that as your muscles go from inline 4’s to people like ken with force fed v8’s, or the Arnolds of the world with Diesels you find in submarines._ Its amazing how easily you can combine two filling protein/carb/fruit/vegetable etc items and create 300ish calories. A Greek yogurt alone gets close to 150 calories and equals over 10grams of protein. Dairy in general is Casein which is slower absorption and helps feed the muscles longer. Can’t stand the taste of dairy products, that’s fine, Casien protein powder can be found pretty cheap online or at local stores. If you want to cut carbs out to save room for the beer, drop in some Whey. Peanut Butter is real filling, contines protein, no the worst fat in the world (even though it is high) and 2 tbsps give you 200 calories, that, plus fluff, and bread could be a great mid-morning snack for you. I’ve gotten pretty good at the whole get stronger (albeit a slower pace) while still slimming…you are however, slim enough you can throw in cardio after your session to eat up the extra beer calories, and I’m not talking 30 mins running, just 10 a good clip if you can manage to eat up the carbs as energy before they become extra bullshit that turns into fat. I’m still burning the belly away, so I start with a steady clip and run my ass off the last few to gobble up the extra energy, interval training is great for the larger folk or people who tend to get larger easily. _Also, its not the beer that usually does it, its the during and after food at Denny’s, all you can eat pancakes, and lumber jack slam will have you gaining belly girth, not lean muscle mass._ _This has been a regurgitation of the mass amount of stuff I have read on the subject and learned from the meaner, leaner, stronger gym mates, and personal experiances_ ---
**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 6, 2011, 1:37pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1219 "2011-03-06T13:37:39Z")
[https://youtu.be/w7dlrupsBWw](https://youtu.be/w7dlrupsBWw) Your telling me this guy doesn’t know his stuff LOL - go to 2:15 sec Ed - Thanks, I kinda feel bad you wrote that long story when I already know basically everything you wrote. ---
**Author:** ![BigEd88](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/biged88/32/5064_2.png) [@BigEd88](https://forums.speedlife.net/u/BigEd88)\ **Post date:** [March 6, 2011, 2:03pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1220 "2011-03-06T14:03:36Z")
I couldn’t help but think put a shirt on while I watched that. The 1 gram per pound sounds a bit high if your trying to be cut up, but when bulking, go for it I suppose. Like I said, different end goals. [Previous page](https://forums.speedlife.net/t/the-actual-work-out-thread/62402.md?page=60) [Next page](https://forums.speedlife.net/t/the-actual-work-out-thread/62402.md?page=62)