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

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Km013 said:
7 sets of assorted squats
4 sets of leg presses
3 sets of leg curls
3 sets leg extension
4 sets of deadlifts

couple hours later:

3 sets of dips
3 sets of preacher curls
3 sets of cable curls
3 sets concentrated dumbbell curls
3 sets of dumbbell shoulder presses

man I was famished after that. I then ate 3 chicken breasts, a wing, a thigh and a drumstick, mashed potatoes, rice, a salad with eggs and broccoli and lettuce, 4 cups of apple juice and some cookies and cream ice cream. bodybuilding is awesome.
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Why do you work so many different muscle groups on the same day?
 
and why do you have 9 sets for your biceps?!? hehe. 3 sets, 2x a week is PLENTY for such a small muscle group.

ps you have to earn curls by doing squats with a bar (No smith machine crap!) :)
 
After a murderous flu/sinus infection (It actually killed a guy at the hospital) I'm back in to weight lifting, started off slow today:

3 sets chins
3 sets pull ups
3 sets bent row
3 sets standing row

Tomorrow I thrash lower body.

I'm thinking of buying a heavy bag for throwing punches and kicks (i want to start doing a little light boxing as cardio). What's a good weight to start out with (don't want to break my hands) also I won't have someone holding it, is that a no-no? Any recommendations?
 
I use an 85lbs one, unless you're *really* weak or something I'm sure that my weight would be good for most any physically active guy, but someone may be more into boxing here than me and have something more precise ;)
 
Gaian Planes said:
ps you have to earn curls by doing squats with a bar (No smith machine crap!) :)
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Damn straight!

Remember, your body responds to total stress. Biceps are far too small a muscle to elicit much of a hormonal response. Pull ups and rows will work your biceps in a much more natural manner.


Today's workout:
Bench Press: 5 5-rep sets at 200lbs
Overhead Press: 5 5-rep sets at 110lbs
Pull ups: 12, 10, 8, 7, 7, 5

Squats and deadlifts tomorrow!
 
bingalpaws said:
Why do you work so many different muscle groups on the same day?
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was only planning on doing the first section at first and then my girlfriend asked me to go to the gym and teach her exercises. had been lazy the past week and taken a few days off, so i figured i'd do a bunch of extra stuff because i was wanted to be toned and feel the rush. honestly my routine has been poor lately, been drinking and smoking and eating not as well as i should. when the semesters over i'm going to be more on it again.
 
3 sets squats
3 sets calf raise
3 sets straight leg deadlifts

I'm surprised I'm not as weak as I thought I'd be considering I've lost about 10 pounds of muscle over the last month or so...
 
Today I started on a new circuit/plyometric workout that my goofy trainer set up for me. I'm trying to cut right now, and it seems like the ticket. Mostly legs today:

Circuit 1:
Sprint
Lunge
Sprint
Crab Walk (alternate sides halfway)
Sprint
Long Jump
Sprint
Backward Lunge
Suicide

Circuit 2:
Box Jump x10
Lateral Box Step x10 each side
Alternating Box Step x 8 each side
Side Squats (no weight) x10 each side

Circuit 3:
Jump Squats (no weight) x10
Overhead Ball Smash (20 lbs) x8
Jump Lunge x10 each side
Lateral Ball Smash (20 lbs) x8 each side
Get Ups x10
Russian Twists to exhaustion
Plank to exhaustion

All circuits done three times as quickly as possible. Shortest full workout I've had in a while, and I crawled out of there. Feel great now though!
 
Worked on chest today:

3x sets bench press (12,8,6)
3x sets incline bench (same thing)
3x sets open hand fly
3x sets dips
3x sets cable crossover
3x sets incline fly

I'm not really interested in getting BIG per se, I want a decent size but what I'm really looking for is really dense muscle and to be pretty cut up. What kind of workout regimen should I be looking for?

I started out really skinny so all I've been doing is basic workouts trying to put on some mass, which I did, went from 155 to 175. I probably want to get to around 180-185, but of really lean muscle.

Can I get some help from the xperts?
 
Gaian Planes said:
surely you mean water weight and glycogen wizecrack?
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I guess it would be a mix of muscle, glycogen, and water. But my body is extremely plastic with very rapid repair. Taking in to account fluctuations in water intake I can gain or lose around 10 pounds of mass a month when I'm getting back in to my workouts or after I've taken an extended break due to schedule or illness, usually it's about 2 pounds a week if I hit the weights 6 days a week and eat like a horse. But once I get up to around 145 that's when I really have to push myself and the gains start to taper just because I have to eat so much more food. I'm down to 135 at the moment due to a lot of stress and a bad flu, but I'll most likely be up to 145 by christmas or earlier. I can definitely see the difference in physique from 135 to 145.

As for losing it that fast. When I don't work out I don't eat enough (I hate eating). I've probably lost 30% of my strength over the last month. What my body doesn't need it sheds very fast.
 
While doing some heavy work on the computer all day, I make sure to have intervals of "breath of fire" and abdominal exercise. The same stuff I do on the airplane!
 
I alternate Cardio / Strength training daily. For cardio, I use jump rope, 100lbs punching bag, and an exercise bike

For strength, I use a mix dumbells curls, pushups, chinups, crunches. I also use exersise bands for a warmup, and handgrips.

Seems to be nice for me, supplemented with whey protien, a Centrum multi, Fishoil/Flax. Vitamin C, Magnesium, and a B complex. perhaps creatine soon will be added soon. (healthy diet as well)

Also, constantly switch up your routine, keep your body guessing. This prevents you from getting bored, and used to your workout, resulting in less progress. my 2 cents. I've dropped from 227 to 200 in about 2 1/2 months. GL
 
what're your goals? It looks like you're just training for general strength + endurance purposes, is that on point? < if not, we can talk about fixing that for your true goals ;), if they happen to include big increases in strength or increases in size, because that routine isn't close to ideal for either of those, simply good for general strength/endurance >
 
SQUAT
5x5
110

Overhead press
5x5
75

Deadlift
1x5
145

Pull-ups
3xF

Prone Bridges
3x30sec


I'm on week 5, started off with just the bar... Which was light, but I've never 'seriously' lifted before and wanted to get form down a bit before I started heavy.... Heavy for me anyway. I failed my last two sets of OHP last time, we'll see if I can do it this time. I was 145 a few months ago, I'm one sixty some now. Went from 155 to 16x in the first three weeks of my program ;p
 
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