How did YOU work out today?? Yes..YOU!

[wizekrak]

Well I've retooled my routine over the last week breaking down specific muscle groups per day. Today was biceps and forearms.

Reverse bicep curls 3x8
Bicep curls 3x8
Upright row 3x8
Hammer curls 3x8
Wrist curls 3x8
Reverse wrist curls 3x8

 

[sickpuppy]

Biceps and triceps today:

Triceps:
Close-grip bench presses-4X8-10

Weighted dips-4X8-10

Dumbbell extentions-4X10

One-armed cable extentions-4X10-12


Biceps:
Standing barbell curls-4X10-12

Alternating dumbbell curls-4X10

Preacher curls-4X8-10

Concentration curls-4X10-12

Height-5-11
Weight-248
Bodyfat-14%

 

[UnSquare]

Took some Milk Thistle,
Multi's (with a focus on B's)
for my appallin' alcoholism,
drank some off my flatemate's
Noni Juice(?)
(does it do anything?
I could be placeboin' that biz, but it peps...)
Some other miracle 'Green Qi' he keeps.

Ran for 20 minutes.

Fast walked fo' 20.

Then alternate lifted my dumbells until I couldn't no more.

But it's only 2.30 (dental appointment...)
& now I'm back into the rum....



At least it's good rum.

PEACE
UnS

 

[lucid.tripper]

still sore from workout on sunday, and my legs arent quite up to running yet, so I hit the bike again today.

4.2 miles, I calculated this time

^That's pretty good as far as cardio goes.Really good actually.I've got to incorporate more cardio in my life.But I really dislike it.

man I love the feeling I get after I've finished doing a hard cardio workout. Its like a weed high but 10x more clear and intense. Cardio didnt used to be my favorite thing in the world but I've forced myself to love it

 

[rm-rf]

Monday
- 4 sets flat bench
- 4 sets chest fly
- 4 sets incline press

40 min workout if solo

(if i have someone to lift with, 3 sets each above + 3 sets decline press. i cant do decline without a spot cuz of shoulder joint probs)

Tuesday
- 4 or 5 sets military press
- 3 sets of straight up and down shoulder shrugs, max weight
- 3 sets of rotation shoulder shrugs, about half the weight as above
- 3 sets deltoid extensions
- 4 sets of seated rows
- 4 sets lat pulldowns

this is the super long day, over an hour, hour and a half

Wednesday
4 sets seated bicep curls
4 sets standing 1 arm bicep curl, for each arm
4 sets standing dual arm curl, usually on machine

20-25min workout, cake

Thursday
4 sets skullcrushers
4 sets single arm pulldowns
4 sets seated extensions

20-25 min workout

Friday
I rarely go 5 days a week. If im rediculously energized, i go. If not, I drink beers.

4 sets upper ab crunches, on machine as so:
80 reps lighter weight
40 reps heavier weight
20 reps heavy weight
10 reps max weight

4 sets oblique turns, donno what u call the machine but u sit in it and rotate ur torso 90 degrees.

maybe 1 set leg extensions,
30 min workout or so

bout once a month, or maybe 6 weeks lol, id do legs instead of abs. 4 sets each: squats, quads, calves. i run once in a while and im on my feet moving most of the day, thats enough leg exersize for me.

Sat and Sun
rest, get fucked up.

*****************************************

usually if partying takes precedence over exersize (as in, stay home and sleep and let brain heal rather than go to gym), ill do the above in 4 days, or just drop abs and do 3 days. chest 1 day, back/shoulders another day, combine biceps and tripceps the 3rd day - 3 exersizes each 4 reps its only like 45 mins.

 

[sickpuppy]

Legs and calves today:

Legs:
Leg press-8X8-10

Standing leg curls-4X10

Squats-6X6-10

Leg extentions-6X10-12

Calves:
Donkey calve raises-4X12-20

Seated calve raises-4X15-20

height-5-11

weight-246

bodyfat-14%

 

[Ungoliath]

400 (8x50) situps
400 (8x50) crunches
500 (10x50)pushups

I was doing a 16km jog today, I geuss it was too hot and I passed out after about an hour (I was wearing a hooded sweatshirt and trackpants)

So im takin' er easy tonight.

 

[ruski]

^^ Dude that is extremeley stupid/dangerous. Do not train in track pants or heavy material like a sweatshirt.

Unless you are specifcally trying to heat adjust your body for a road race where you're going to be running in high temperatures DO NOT do this. If you insist on being so reckless with your own health then drink a lot of water. Perhaps 500-1000mL per hour and reduce your pace considerably.

You should be wearing light, sweat wicking clothing when its warm.

Even during winter when its 5 degrees in the morning I've never run in anything warmer than a pair of running tights, normally just tshirt + running shorts.

Anything above 15 degrees = sweat wicking singlet + running shorts + water consumption.

 

[blazander420]

sickpuppy, i thought it was bad to work biceps and triceps in the same day? like if you did back/triceps bicep/chest, you'd be working your arms twice a week wouldnt you?

 

[sickpuppy]

No. While chest and shoulder pressing movements incorporate some triceps and some back exercises incorporate some biceps,it's not enough to call it actually working them.Not at the level i'm at anyways. I do tris and bis seperatly because I want to be able to go as heavy as possible on close-grip benches,dips,curls,etc.. Plus I have a theory that you get a better pump(and better growth) since the blood is concentrated in that area.

 

[nickels]

Legs and calves today:

Legs:
Leg press-8X8-10

Standing leg curls-4X10

Squats-6X6-10

Leg extentions-6X10-12

Calves:
Donkey calve raises-4X12-20

Seated calve raises-4X15-20

height-5-11

weight-246

bodyfat-14%

Wow, that is a lot of volume. I'm assuming you're more focused on bodybuilding, as opposed to powerlifting/strength training.

 

[mariacallas]

Spinning for an hour today, than I ran a mile after because it wasn't raining.

 

[poopie]

an hour long bike ride down the beach (in super hot 100 degree weather...ugh...nice breeze though).

then, came home...and instead of flipping on the tv, i actually did some crunches and used the stability ball.

hmmm...i had motivation today. maybe i'll even start bikram back up.

 

[Perpetual Indulgence]

tonight it is chest and triceps followed by 1/2 hour cardio
i gotta go change....

 

[sickpuppy]

Wow, that is a lot of volume. I'm assuming you're more focused on bodybuilding, as opposed to powerlifting/strength training.

Bodybuilder all the way. I do go heavy cause I believe you have to go heavy sometimes to grow.But yeah,i'm definatly going for muscle as opposed to strength.

Today I worked chest:

Incline bench-4X8-10

Incline dumbbell press-4X10-12

Decline bench-4X10

Dumbbell flys-4X10-12

Pullovers-5X10

height-5-11
weight-247

 

[blazander420]

^ if your 5'11 n 247 lbs. then that's crazy cause im 5'10 and consider myself preety cut for 180lbs. you must be one of those gym rats that's swole as hell. not dissin you, more power to you for being able to abstain from alcohol and smoking.

working back and triceps today.

 

[sickpuppy]

Yeah, I look pretty freaky right now.But dude i'm no where near contest shape. I'm probaly 14 or 15% bodyfat right now.But I don't really care cause i'm trying to pack more mass on right now.I won't start cutting till next March. I'll probaly(hopefully) compete around 220-225.I'd really like to pack on about 15 more pounds of lean muscle by next year and compete in the Nationals at a ripped 235-240.

 

[mindbodysOul]

5km hill run

1 hour total body weights sesh.

 

[L2R]

I posted this in the lounge on sunday but no one cares

city to surf half marathon 2006 (sydney to bondi) (this morning)

63,000+ people

On my second attempt, i managed the 14km run in 90 minutes, shaving an hour off my pathetic time last year.

i'm still sore and will be for a few days yet

 

[arizona83]

No. While chest and shoulder pressing movements incorporate some triceps and some back exercises incorporate some biceps,it's not enough to call it actually working them.Not at the level i'm at anyways. I do tris and bis seperatly because I want to be able to go as heavy as possible on close-grip benches,dips,curls,etc.. Plus I have a theory that you get a better pump(and better growth) since the blood is concentrated in that area.

I disagree with this theory. I always work back/bicepts, chest/tricepts in the same sessions or put into different terms all my contracting exercises and all my extending exercises. I don't think you can get the best out of these particular body parts unless you work them together on the same night. My reason for this is that as you mentioned the bicepts and tricepts act as secondary muscles to the back and chest exercises. If you work them on different nighs these particular muscles may already have some fatigue due to the fact that they have already been worked previously albeit in a secondary action. Each to their own though I do know many people who work out as you do and still get good results.

Anyhow I went to the gym last night for the first time in five weeks due to holidays and being ill. Worked chest and tri's. Very light night, lost a lot of strength and endurance but that will come back in a couple of weeks. Very sore today but I love it.