# 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:** 80
**Author:** ![snowracer101](https://avatars.discourse-cdn.com/v4/letter/s/258eb7/32.png) [@snowracer101](https://forums.speedlife.net/u/snowracer101)\ **Post date:** [October 12, 2013, 12:26am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1581 "2013-10-12T00:26:38Z")
anyone wanna see how they stack up against the rest of NYspeed as far as big lifts go?.. let’s do hight/weight/1rm 5’11" 180lbs deadlift: 435 backsquat: 385 front squat: 275 bench:315 clean(from floor):245 curious how i stack up against others… I really wish my back squat was better. ☹ weak ass legs ---
**Author:** ![ubengineering](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/ubengineering/32/5171_2.png) [@ubengineering](https://forums.speedlife.net/u/ubengineering)\ **Post date:** [October 12, 2013, 4:58am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1582 "2013-10-12T04:58:25Z")
Already listed but I’ll list again 5’9" - 173 As of last night DL - 315 Bench - 245 Squats - No max, scared to blow out knee after my buddie’s dad did, and then died from an infected needle in the hospital 2 days later. 135 - 40x, 185 - 20x I also eat whatever the fuck I want whenever and I’m still ripped EDIT ^^ - e.g. : Lunch yesterday : 2 fried bologna sandwiches, with a pound of bacon split between the two, fried onions and mustard, everything soaked in butter, with Iced Tea ---
**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:** [October 12, 2013, 6:25am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1583 "2013-10-12T06:25:10Z")
I don’t do squats or deadlifts at the moment, I’m too worried about hurting my back or knees. My right knee bothers me sometimes due to a hockey injury when I was just playing pick up. My back could probably handle deadlifts I just feel like my line of work is bad for knees and backs so I’d rather not add to it. I benched 210 max Shoulder press I could probably do 135 once but I haven’t attempted one rep max for that. I’ve deadlifted 225 a few times before but thats as far as i took that last time I did them. I’m 5’8 150-155lbs I shrug like 185 5-8 times so I could probably make that my strongest exercise lol ---
**Author:** ![Gus](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/gus/32/5112_2.png) [@Gus](https://forums.speedlife.net/u/Gus)\ **Post date:** [October 12, 2013, 10:07am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1584 "2013-10-12T10:07:05Z")
I don’t really workout to lift super heavy weight, more so for the enjoyment of being healthy. Although, I’m sure my numbers are up there, but never max. More than enough injuries to instigate at this point. I’m 25, 5’7 / 194. Have about 18 years of hockey on the resume and still going. Sent from my DROID RAZR using Tapatalk 2 ---
**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:** [October 12, 2013, 12:19pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1585 "2013-10-12T12:19:11Z")
> [@Gus](#): > > I don’t really workout to lift super heavy weight, more so for the enjoyment of being healthy. Although, I’m sure my numbers are up there, but never max. More than enough injuries to instigate at this point. > > I’m 25, 5’7 / 194. Have about 18 years of hockey on the resume and still going. > > Sent from my DROID RAZR using Tapatalk 2 Pretty much the same…All my numbers suck. I do higher reps and lower weight, I’m not one of those guys that goes in and benches one rep and leaves. ---
**Author:** ![system](https://canada1.discourse-cdn.com/flex034/uploads/speedlife/original/2X/b/b7170c8eddc0b95ece6b88172b2f416a08489a45.png) [@system](https://forums.speedlife.net/u/system)\ **Post date:** [October 12, 2013, 1:14pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1586 "2013-10-12T13:14:21Z")
> [@snowracer101](#): > > anyone wanna see how they stack up against the rest of NYspeed as far as big lifts go?.. let’s do hight/weight/1rm > > 5’11" 180lbs > > deadlift: 435 > backsquat: 385 > front squat: 275 > bench:315 > clean(from floor):245 > > curious how i stack up against others… I really wish my back squat was better. ☹ weak ass legs 6’2, 225-230lbs Squat (to parallel) 445 DL 505 bench (touch and pause) 305 Long arms of peace… my wingspan is like 78 inches… ---
**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:** [October 12, 2013, 1:21pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1587 "2013-10-12T13:21:54Z")
> [@ProgRocker](#): > > Pretty much the same…All my numbers suck. I do higher reps and lower weight, I’m not one of those guys that goes in and benches one rep and leaves. The way I have been training to max every week is: Flat bench Warmups: bar x 12, 25’s x 10, 135x 8-10 depends if I want to save energy for the one rep max. Working sets: 155 x 6, 175x 3, 190x 1, 205x1 plus drop set to failures dropping 10lb plates off having my gf spot me until I’m back down to 135 til failure. Then I do push ups til failure. Then I grab some dumb bells and do some working sets pyramiding up in weight and doing drop sets some more. Then I do my tris in the same type of fashion. ---
**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:** [October 12, 2013, 7:22pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1588 "2013-10-12T19:22:08Z")
All in one day?! I do 55 x 12, 65 x 12, 75 x 12, 85 x 8-12 -\> Drop set to 55 x 7 (close grip), 55 x 7 (mid grip), 55 x 7 (wide grip). Like I said, my numbers suck, my upper body strength is terrible. Working on changing that though. One Saturday at a time. This is one set out of about 14 I do with Chest/Triceps. Then I do 3 sets til failure of Abs. ---
**Author:** ![tearsofnorris](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/tearsofnorris/32/6138_2.png) [@tearsofnorris](https://forums.speedlife.net/u/tearsofnorris)\ **Post date:** [October 13, 2013, 5:23am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1589 "2013-10-13T05:23:33Z")
> [@snowracer101](#): > > anyone wanna see how they stack up against the rest of NYspeed as far as big lifts go?.. let’s do hight/weight/1rm > > 5’11" 180lbs > > deadlift: 435 > backsquat: 385 > front squat: 275 > bench:315 > clean(from floor):245 > > curious how i stack up against others… I really wish my back squat was better. ☹ weak ass legs deadlift: 625 backsquat: 455 front squat: 225 bench: 225 but that was like 2 years ago… haven’t done it since i started crossfit clean (from floor): 265 clean and jerk: 255 ---
**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:** [October 13, 2013, 6:52am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1590 "2013-10-13T06:52:26Z")
> [@ProgRocker](#): > > All in one day?! > > I do 55 x 12, 65 x 12, 75 x 12, 85 x 8-12 -\> Drop set to 55 x 7 (close grip), 55 x 7 (mid grip), 55 x 7 (wide grip). > > Like I said, my numbers suck, my upper body strength is terrible. Working on changing that though. One Saturday at a time. This is one set out of about 14 I do with Chest/Triceps. Then I do 3 sets til failure of Abs. Yeah, it’s hard to get out of the gym in 45min to an hr now that I’m doing so much, but I have to say I’m not getting out of shape from it, and im not getting weaker. I’ve only gotten stronger from this but not much, its still a slow process. I feel like how can what we read be true about doing a certain amount of reps or sets or exercises per muscle group, what if people are lying to not give out secrets. I’ve been working out for years so this would be way too much for other people possible. What’s the right amount of reps and sets could be different for everyone, gotta find out what works for you I guess, I’m just at the point that I want to try new things because doing the same 4 sets to 10 reps of a few exercises per large muscle group and 4 sets of 10 reps for a few exercises for smaller muscle groups hasn’t gotten me big. (I’ve obviously switched things up: rep range, exercises). Tired of being plateau’d What if this is the level of training you need to shock your body when you’ve been working out for years, I don’t know but as long as I get stronger or bigger ill do it at this intensity. I feel like I’m not very strong in general, I’m just happy my pump makes me look stronger after a few sets. When I get home and look in the mirror I’d be happy to look like that non-pumped lol. I’m also gonna start implementing some cheat reps with heavy weight sacrificing form a little, in the documentary pumping iron you see them doing dropsets, cheat reps, who knows what the pros really do, I mean its a competition why would they give out their workouts to everyone. ---
**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:** [October 13, 2013, 12:27pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1591 "2013-10-13T12:27:20Z")
Had Back/Biceps today. Got through most of my workout, but I called it quits during the final set of inclined dumbbell curls. I started getting this weird pinch cramp in my left hand that was really throwing me off. Anyone else ever get this? ---
**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:** [October 13, 2013, 1:23pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1592 "2013-10-13T13:23:50Z")
I get crimps in my thighs when doing some exercises. I always try to drink like 3-5 big gulps of water at the fountain in between sets. ---
**Author:** ![Gus](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/gus/32/5112_2.png) [@Gus](https://forums.speedlife.net/u/Gus)\ **Post date:** [October 14, 2013, 5:11am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1593 "2013-10-14T05:11:22Z")
Ran 4 miles on Saturday, and played hockey last night. My ankles feel like they are trashed right now. Doing something 7 days a week is killing me. ---
**Author:** ![Quatts](https://avatars.discourse-cdn.com/v4/letter/q/2bfe46/32.png) [@Quatts](https://forums.speedlife.net/u/Quatts)\ **Post date:** [October 14, 2013, 7:44am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1594 "2013-10-14T07:44:13Z")
Damn Ricky strong dead lift. Im mirin :tup: I’m 6’ 265. I go more with a BB routine and focus more on squeezing the muscles and getting a good pump rather than always go super heavy. Haven’t maxed or anything in a long time. DL- 465 or so Squat- 365x5 Bench-No clue. Last time I went heavier was getting 295 for reps. I usually use dumbbells or focus on incline. I use straps, wrist/knee wraps at times but never used a belt. Wish our gym would let us use chalk though. My shoulders are very strong and my back is decent. I’ve been trying to focus a lot the past few months on legs. ---
**Author:** ![ubengineering](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/ubengineering/32/5171_2.png) [@ubengineering](https://forums.speedlife.net/u/ubengineering)\ **Post date:** [October 14, 2013, 8:32am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1595 "2013-10-14T08:32:11Z")
I just ate a bagel soaked in butter and smothered with bacon and a couple eggs, mmmmmmmmmmm NOM NOM NOM ---
**Author:** ![tearsofnorris](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/tearsofnorris/32/6138_2.png) [@tearsofnorris](https://forums.speedlife.net/u/tearsofnorris)\ **Post date:** [October 14, 2013, 1:49pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1596 "2013-10-14T13:49:36Z")
> [@Quatts](#): > > Damn Ricky strong dead lift. Im mirin :tup: > > I’m 6’ 265. I go more with a BB routine and focus more on squeezing the muscles and getting a good pump rather than always go super heavy. Haven’t maxed or anything in a long time. > > DL- 465 or so > Squat- 365x5 > Bench-No clue. Last time I went heavier was getting 295 for reps. I usually use dumbbells or focus on incline. > > I use straps, wrist/knee wraps at times but never used a belt. Wish our gym would let us use chalk though. > My shoulders are very strong and my back is decent. I’ve been trying to focus a lot the past few months on legs. thanks brah… come work out with me sometime in the southtowns ---
**Author:** ![ubengineering](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/ubengineering/32/5171_2.png) [@ubengineering](https://forums.speedlife.net/u/ubengineering)\ **Post date:** [October 14, 2013, 6:19pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1597 "2013-10-14T18:19:37Z")
I’m back on days^^ but I can’t do crossfit at 6 am ---
**Author:** ![goff](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/goff/32/7494_2.png) [@goff](https://forums.speedlife.net/u/goff)\ **Post date:** [October 14, 2013, 6:36pm UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1598 "2013-10-14T18:36:57Z")
> [@tearsofnorris](#): > > thanks brah… come work out with me sometime in the southtowns You can’t have him, he’s my workout partner. \<3 you’re DL is insane Since I work out with Eric, I’m the same as far as not going max weight. My knee and now my back prevent me from going too heavy but I’ve done 275 dead lift 2-3 times when my back was better. Today was 135x10, 185x8, 205x8, 225x5, 155x8. I’m 5’8" 165lbs. My bench is weak, usually use dumbells anyways. I can’t squat anything more than the bar due to my knee. I’m going to try and work legs back in but usually my knee can’t handle much and I have to stop. I can’t afford further injuring it. ---
**Author:** ![rugsr](https://yyz2.discourse-cdn.com/flex034/user_avatar/forums.speedlife.net/rugsr/32/7474_2.png) [@rugsr](https://forums.speedlife.net/u/rugsr)\ **Post date:** [October 15, 2013, 5:39am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1599 "2013-10-15T05:39:44Z")
Just jumped into this thread. Anyone have any good upper body and lower body workouts? My work just put in a gym so I plan to hit it 4-5 days a week. Im thinking M,W,F upper T,TH lower Then switching it up M,W,F lower T,TH upper - - - Updated - - - Also, there are no free weight stations…just machines and dumbbells ---
**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:** [October 15, 2013, 5:50am UTC](https://forums.speedlife.net/t/the-actual-work-out-thread/62402/1600 "2013-10-15T05:50:23Z")
Use dumbbells but I’d start off slow so you’re not in a lot of pain for the first month or so. Probably 2 exercises per muscle group 3 sets of 10-12 reps for the first month or two. Diet is most important. [Previous page](https://forums.speedlife.net/t/the-actual-work-out-thread/62402.md?page=79) [Next page](https://forums.speedlife.net/t/the-actual-work-out-thread/62402.md?page=81)