the Actual Work-Out thread

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841

fry you should come workout with me.

back days: i like pullups, bent over rows with the barbell, cable pulldowns / crossovers, row machine dropset, bent over flys (prolly incorrect name, but you get the idea).

shoulders : i like clean & press / press, seated/standing dumbbell press, shrugs, upright barbell row (with preacher bar), front/side lateral raises. i do this thing with the smith machine where you lay on a bench on your side and one arm press it as well.

arms: curls, hammers, crosses, preacher bench, cable curls (bis)
seated behind the head tricep extension, close grip bench, skull crushers, one arm extensions, cable pulldowns with the rope, bent over cable extensions

chest: FB dumbbell press, incline dumbbell press, cable flyes (hi/med/low), dumbbell flyes, butterfly machine

core: lots of stuff

legs: fuck legs, they get theirs during cardio. otherwise i hurt for a week.

I dont do all of those every day, i switch it up. also i end with between 10 and 16 minutes of HIIT, and then SS cardio it till i hit 2 miles/20 minutes, which ever comes last.

842

legs are half your body… also, doing legs helps create testosterone - inturn, giving the rest of your body a better effect.

843

i’ve also been ending with 100 reps of a barbell for a few different exercises before cardio, trying to finish as fast as possible (shoulder press, curls, bent over rows, skull crushers, close grip bench, etc)

844

i understand that im skipping on a major group. i hit them randomly over the course of the week, but i never concentrate on them.

845

funny my Chiropractor told me not to do deadlifts or squats, that i will feel it in my back when im older… but from doing deadlifts my back looks so beasty now and i just cant stop them! But squats, idk my hamstrings are too strong and they arent flexible enough for the movement so im going to do the machine’s or just leg press’s.

846

theres no way i believe your hamstrings are too strong. try doing some good mornings and report back.

847

My current workout in order (I’m sure I’m leaving a couple things out), I workout with a friend so we keep each other in check on getting it all done:

Monday:
20 mins on the stair machine (the one that’s real stairs) ~ 300 calories
3 sets flat bench
3 incline dumbbell
4 sets variety of cable triceps exercise
3 sets dips
20 mins ab workout

tuesday
run 2 miles in 15.x mins
4 sets squatting
4 sets lunge (10-12 steps per set)
2 sets calves
2 sets leg extensions
20 mins ab workout

Wednesday
swim ~ 1 hour (no cruising, lots of interval stuff)

Thursday
20 mins on the stair machine (the one that’s real stairs) ~ 300 calories
3 sets of decline bench
3 sets of flat dumbbell
3 sets of either seated or standing shoulder press (some weeks bar, other dumbbell)
3 sets upright cable rows
3 sets cable flys
4 sets shrugs
20 mins ab workout

Friday
run 2 miles in 15.x mins
3 sets pullups
4 sets various seated lat exercises
2 sets bent over bar rows
2 sets lower back bar rows
25 total reps (as few sets as possible) 100lbs. bicep curls on same bar OR 3 sets peak curls
3 sets dumbbell curls
increasing then decreasing curly bar biceps both in and out 1->7,7->1
20 mins ab workout

Sunday
swim ~ 1 hour (no cruising, lots of interval stuff)

848

Alright, I am going to get back into the gym. I have no self motivation so I found someone from class to go with so I have responsibility to someone else as a reason to get up at 530am. Hopefully this kid wants to work out with me, not just meet me there and do his own thing

What do you guys use to motivate yourself to get up early to go to the gym when you dont have to? Sometimes I just feel the need to lift but I am too tired or can find something else to do instead. lol.

I am 5’9" 200lbs, (not obese, I promise.) I have a little gut I want to get rid of but otherwise i just want to get cut. I already eat very healthy m-f so I figure if I can stick with it for a while I should see some decent results.

849

i start with a bar for bench, nothing crazy b/c i’m alone, then i switch to DB’s once the blood is flowing.

850

uhh, i dont. f that early noise.

851

Well i dont stretch enough thats the main problem, but not once in my life have i remembered being able to been down to stretch and touch my toe’s, i mean im inches away but I can’t really stretch that far. My flexiblity is the problem. Although i think the fact that i deadlifted way before i tried to even do squats kinda made it a little wierd too. idk

852

yea no shit, it sucks. but I have work and class till 9 every night.

853

yeah, I never workout in the morning… waste of time, I just can’t motivated to push hard.

854

skateboarding is my cardiO

855

my motivation to wake up early and work out is b/c the old people in the AM are all on the hamster wheels and machines. the freeweight area is generally abandoned in the early hours vs. seeing 6 dudebros in LINE to use the smith machine to quiver and shake to get up 225 on a flat bench after 5pm. i’m there well before 7, and showered and gone by quarter after 8.

856

do you guys document your progress?

I take the same pics every 6-8 weeks

857

no, i wish i had taken pics.

858

I agree but this guys says something else: http://www.youtube.com/watch?v=J4ml9ogFO-g

859

I took pics before I did p90x for a week last summer. lol.

860

Yea, i only took a pic 3 weeks ago, starting my 4th week friday i think (either 4th or 5th) I keep track of all the reps i do, and how much weight im doing for each exercise. it really helps a lot

As far as chest Excercises
I only do incline bench, bench and flies. However with flies the only problem is you do not get any resistance at the top of your motion. I would like to buy a machine so that i can do them on that because it provides a lot more resistance. But i dont have the money right now

I’ve made a lot of progress so far, and hopefully i’ll make a lot more.

It’s important to take pictures and record your progress because if you don’t you’ll generally become unmotived. You’re not going to become jacked in 5 weeks of working out, and you’ll probably become discouraged. Tracking results lets you see you are improving even though your body is not “showing” it

I rep 8-12, once i hit 12 i stay on that weight for this week, and increase it 10-15lbs (depending what weights i have) to try and get back down to 8 reps. Train to fail ftw