Did you work out today?

I spend about 1 hr. 45 min. in the gym 4-5 days a week. Typically I'm in there 4 days out of the week,taking usually Thursday off to rest and and let my body recover. Today is Monday and I trained chest/triceps. Here's what my workout consisted of...

CHEST:
Flat Dumbell Press - 4 sets/10-12
Incline HammerStrength Press - 4 sets/8-12
Incline Dumbell Flye - 3 sets/8-10
Decline Barbell Press - 4 sets/8-10
TRICEPS:
Close-grip Benchpress - 3 sets/10
Single-arm Dumbell Ext. - 3 sets/10
Strait-bar Cable Pressdown - 4 sets/10-12

Today I started off with a flat dumbell press whereas usually I start with an incline press but you gotta switch it up here and there to keep things from getting too familiar to your muscles,putting a halt on new gains.After warming up I banged out 4 working sets,moving on to heavier dumbells each set,staying in a weights I knew i could stay in the 10-12 rep range with.I felt strong with the dumbell presses so I went on to the Hammer Strength incline press,which I like to load up with a ton of weight sometimes which is why my reps range from as low as 8 to no higher than 12 with these.Next I finished off my upper-chest with some heavy incline dumbell flyes feeling good stereches at the bottom of every rep,again going as low as 8 with my reps because of the heavier-than-usual dumbells I've been using for this move.My last move for my chest workout today was the decline barbell press,I don't do this often since I dont feel like lower chest is greatly important however I do love weighted dips which is basically a decline move but they are great for chest and triceps development.
Anyway that's all thanks everyone and I'd love to get a thread going where those of us who are interested can discuss working out/nutrition/gym/fitness and stuff related.

No.

I did workout today because this is my daily activity and i love to do workout. Anyway good thread and very interesting.

I was hoping to get the lifters here to start posting their workout routines like I did an stuff relevant to the subject

Chest and Tri' s today. Incline, decline, flat, pec dec. Tri: cables, skull crushers, dips. 4 sets of each to failure. Do once a month all aets to failure

I warm up with aerobics- Walking to the fridge to get a beer.

Then a bit of stretching- Twisting off the cap of the Yuengling

Then heavy lifting- 10 reps of lifting a 12 oz bottle to my lips. I usually do about 6-10 sets per day.

*Repeat Daily

Despite the deceiving avatar... I actually look like im healthy.

I look like a cross country runner but i couldnt run a half mile with out being admitted to the ER. But im just healthy enough to show off the abdominals at the beach.

that made you actually laugh?

lighten up...

It gave me a chuckle!!

sorry my man even i laughed a just little also..sounds like you got the idea how to get real big..remember to do reps of 2-3 and 5 also..and once in blue moon to shock yourself find a weight were you can acomplish exactly 100 reps for 1-3 sets..You might have to keep reachin for lighter weights to get to 100reps, but hurry no rest while swiching..{pre arrange your weights right next to you so thier easy to regrab}And remember long jogging and some days suicide type wind sprints..Lungs are your biggest muscles.....

I'm doing strictly powerlifting stuff now, lot of compounds. Cutmout any body building stuff more concerned with strength now. Actually noticed getting a lot bigger. Bench, deads, Squats and Military mainly.

I work out, practically trough out the week, I do it like this:

Monday: Morning Gym + Evening Boxing
Tuesday: Gym + Cardio
Wednesday: Boxing
Thursday: Gym + Cardio
Friday: Boxing
Saturday: Cardio

My workout program for the gym:
Monday:
Excersize - sets - times - rest between each excersize in seconds
Lat pulldowns - 6/8/120
Incline bench press - 4/8/120
A1 DB flyes for chest - 2/10/60
A2 Arnold Press - 2/10/60
B1 Lateral Raises 2/10/60
B2 Triceps push&pulldown 2/12x3/60
C2 Biceps Curls 3/10/60
C3 Skullcrusher 3/10/60
D1 AB bench crunches 2/20/60
D2 Hanging knee raises 2/50/60
D3 Kettlebell AB turns 2/50/60

Tuesday
Deadlift 3/4-6/180
Leg Curls 4/6/180
Squats 2/6/180
Calf Raises 3/8/180
+
Killer AB workout:
A1 Crunches + weight - 8x
A2 Crunches + 1/2 weight - 8x
A3 Bycicles + 1/2 weight - max
A4 Crunches - max
A5 Bycicles - max
A6 Planks - max
Repeat 5 times/Rest after filling all excersizes 3 minutes


Thursday
A1 Bench Press 4/6/120
A2 Barbell row for back 4/6/120
B1 Shoulder press 3/8/120
B2 Chin-up's 4/6/120
Parallel Bar Dips 3/6-8/120
Shrugs 2/8/120
C1 AB bench crunches 2/20/60
C2 Hanging knee raises 2/50/60
C3 Kettlebell AB turns 2/50/60

good stuff polak, we both do a lot of the same workouts,and i see you stick to mostly mass-building moves for all bodyparts like myself. plus i've always made sure to keep the 3 primary lifts(bench/deadlift/squat)in my workout. im feeling the wrath of my leg workout from yesterday right now knowing 2moro's only goin to be worse ha. today i'll be doing shoulders. heres what todays workout will consist of and what my weekly routine looks like

Dumbell Lateral,4 sets/8-12
Seated Dumbell Press,4 sets/8-12
Barbell Upright Row,3 sets/10
Dumbell Front Raise,3 sets/10
Reverse Pec-Deck Flye,4 sets/12-15
Barbell Shrugs,5 sets/10-12
-----------------------------
Monday:Chest,Calves
Tuesday:Back,Triceps
Wednesday:Legs,
Thursday:Shoulders,Ab's
Friday:Arms

killed back yesterday...
--------------------------------------
HammerStrength Reverse Grip Pulldowns - 4 sets/10-12
Barbell Rows - 4 sets/10-12
Seated Cable Row - 3/10-12
Deadlifts - 4 sets/225lbs(12),315lbs(9),405lbs(4),275lbs(9)
Wide Grip Pulldowns - 3 sets/10-12
--------------------------------------

Today i'll be throwin my legs a severe beating...

Squats - 5 sets/8-12
Leg Press - 4 sets/8-15
Front Squat - 4 sets/10-12
Lying Hamstring Curl - 4 sets/5-10
Walking Barbell Lunges - 3 sets -><-
Quad Extensions - 4 sets/to failure

I work out every day, with no exception. I alternate cardio: 2 days swim laps for an hour; one day run an hour, then two days swimming, one day running.

I'm in the gym every day lifting weights. One day chest and biceps, second day overheads, lats, triceps. No legs--running takes care of them. Indoor cycling on recumbent every day.

Not trying to build--trying to hold onto what little remains. I've been doing this for 50 years, and my joints (especially shoulders)are worn out.

Turnbull, All you read is how important rest is. Ive never bought into that theory. In your case do you not also believe that? Or is your workouts mostly based on activity in lieu of bulking?

I actually did work out today... Weird.

Did you try sitting on your hands

Just went for a 2 mile walk on the beach! Feel the burn! Now time to burn! If any arguments please refer to the Arnold Classic "Pumping Iron'

I work out every day, sometimes twice a day. Already worked out.

If you were to start doing some type of leg workout you'll find that it'd benefit you greatly in time. I'd reccommend doing barbell squats with a moderate weight that you can handle for 8-12 reps.

South, don't you agree doing legs somehow expands your chest?

Normally Monday is my chest day but friday's arm workout still had my triceps soar enough to make me decide to do back instead of chest today..so here's what my back workout will probably consist of:

Deadlifts - 4 sets
Barbell Rows - 4 sets/10-12
Seated Cable Row - 3 sets/10-12
OneArm Dumbell Row - 3 sets/8-12
WideGrip Pulldowns - 4 sets/10

No pull ups? You could watch a movie on my back! For some reason I always thought it was because of the pull downs?

What are some good leg exercises if you have bad knees? (And back). I have tendenitis in both knees. Mostly from years of squating, deadlifts, running, etc... Cant squat period without my right knee popping out.

What are some good leg exercises if you have bad knees? (And back). I have tendenitis in both knees. Mostly from years of squating, deadlifts, running, etc... Cant squat period without my right knee popping out.

Suck it up! Squats, presses etc. just go light.

No matter what you do,belive me if i catch you,youre goin to look like a boiled noodle

Thats what my coach told me when i tore my acl

East Harlem: I'm not trying to bulk up, just trying to maintain a little definition. At my age, that's all I can hope for.

Southend: Squats aren't good for my back. I run steep hills, which are good for my legs, especially calves.

The routine i posted was what i did on that one particular back day, i do pullup's every couple of weeks, either weighted or regular. They are a must,for sure. I'd say i don't do them often enough i'll admit that.



I see. If you feel that what you do satisfies you,then ok. But if you want results for your legs the steep hills simply are just not enough. Forget the weight and try some body squats which are exactly that,squats, with no barbell or any weight(i'm sure you knew this). Walking lunges and toe-touches would be good for the hamstrings too. If using a barbell hurts your back, think about using a medicine ball or kettlebell...

I do love weighted dips which is basically a decline move but they are great for chest and triceps development.

Anyway that's all thanks everyone and I'd love to get a thread going where those of us who are interested can discuss working out/nutrition/gym/fitness and stuff related. [/quote]

I am interested in the weighted dips, please expalin the decline move. Is this flat on the Bench?

I am interested in the weighted dips, please expalin the decline move. Is this flat on the Bench?

[/quote]

I love doing weighted dips on a frame with a 50 pound plate attached to my weight belt, makes your triceps explode!!!

I am interested in the weighted dips, please expalin the decline move. Is this flat on the Bench?

[/quote]

Dips are considered a decline for chest because the range of motion primarily targets your lower pecs just like the decline barbell press. But dips are also great because they hit not only your lower chest but you feel a pump around your outer chest and front delts too and of course your triceps. To me i think doing weighted dips is more beneficial than the decline bench thats my personal opinion.

Thank you for the info.

I will put all to practice.

DP

What is best When doing curls, sitting or standing?

DP

For barbell curls, do them standing up. Standing Barbell curls should be your bread and butter of your arms workouts,i mean when it comes to building overall biceps mass atleast

Thanks Southend.

DP

I did this, ( Chest) - not sure if total correct moves but I did the routine. I am going for the Triceps routine you mentioned next. Not a lot of wieght but enough for me to feel it and benefits.

Thanks for the core direction of reps for a solid workout.

CHEST:
Flat Dumbell Press - 4 sets/10-12
Incline HammerStrength Press - 4 sets/8-12
Incline Dumbell Flye - 3 sets/8-10
Decline Barbell Press - 4 sets/8-10

DP

Keep your workouts similar to that and watch your chest grow believe me. Glad to see u take some of my tips I'm always willing to answer your questions long as it helps u in the gym, keep up the hard work

Thank you, I'm still at it. Switching it up with other routines but really looking forward to this workout again which will be tomorrow and Friday this week.

DP

I'm really hitting a wall with my bodybuilding/powerlifting. Hit a decent size for my frame which is an ectomorph but would love more size and strength. currently 6 foot 1 and 200 pounds. Tried most supplements, currently I'm on serious mass by gold standard, along with their normal protein shake. Also take C4 as a pre and Celltech for creatine.
Me and my house mate have been considering juicing recently but can anyone suggest how to break through your bodies natural barriers without? I do a lot of compound powerlifting and also bodybuilding.

What i can suggest if you want more size and strength (who doesnt) is this. You want more size you need to not only eat the right foods but you need to be eating enough and never substitue quality solid food with a protein shake EVER.Allow yourself a cheat day once a week and eat whatever you want.You need to be consuming about 1.5 to 2 grams of protein per pound of bodyweight per day.Like cottage cheese?Tolerate it?Eat a couple servings of it before bed with crackers or whatever,it contains casein protein which breaks down in your body slower than whey,therefore providing your body with proteins throughout the hours you are asleep.Bottom line:EAT EAT EAT!
And to build more strength i know you say you do a combination of powerlifting/bodybuilding as your style of training. Are you taking atleast one day a week in the gym to work on your one rep max,like on the bench,or with your deads or squats? You should if you really want to up your strength.

Leg routine
--------------------------------------

Today i'll be throwin my legs a severe beating...

Squats - 5 sets/8-12
Leg Press - 4 sets/8-15
Front Squat - 4 sets/10-12
Lying Hamstring Curl - 4 sets/5-10
Walking Barbell Lunges - 3 sets -><-
Quad Extensions - 4 sets/to failure



[/quote]

Did legs today, each set was 4 of 10
Got these out excluding the last two on list. Not sure I could do again, already feeling it and certainly will feel tomorrow.
Ran Track many years ago so legs have strength, but man the swats are brutal.

If I attempt this routine for legs again may cut it in half and add something else,
Maybe Monday, Not a spring chicken anymore.

Thanks

DP

Yeah dude thanks some good points, had heard about the cottage cheese thing. Yep I always look for my one rep max on my compounds, always trying to push it up. They are slowly creeping up but very slowly now after about 3 years of training.

Did legs today, each set was 4 of 10
Got these out excluding the last two on list. Not sure I could do again, already feeling it and certainly will feel tomorrow.
Ran Track many years ago so legs have strength, but man the swats are brutal.

If I attempt this routine for legs again may cut it in half and add something else,
Maybe Monday, Not a spring chicken anymore.

Thanks

DP[/quote]

Great leg routine DP. Very similar to what my own would look like. Keep doing what your doing and watch the results!



So your primary concern as far as boosting strength is to get stronger with your bench deadlift and squat. Set up an adjustable bench(or non-adjustable,long as its not bolted to the floor) inside the power rack at your gym. Set the bars at a level where you usually hit your sticking point in the pressing- up-phase of your bench press. Load up your bar and press from there. In other words, these are called "partials". Do these Nicky, n thank me later lol. You can also do partial-rep dead lifts using the same technique with the power rack, I'll suggest setting the pins at about mid-shin level.

Thanks Southend I have heard about partials being good. I also really want to start using chains and bands on the barbell for deads and Bench, have you ever used?

Duespaid, I just got back from my leg day, barely can walk. One thing I would mention don't forget your calf's, do your donkey and calf raises.

South, seriously where do you get all the energy! Unreal! I get tired reading your work outs!

Partials can be beneficial. But first analyze your lifts. Are you articulating through the full range of the lift or are your lifts, in effect, just partials? Many times I see lifters whose bench is not full range. The bar never touches the chest or, if it does, they bounce it off the chest - they cheat. On the top side of the lift, they never get full extension. So, naturally, they end up not developing maximum strength throughout the range of the lift. Do your partials, but only if you've performed full range lifts.

Yeah its full range. Powerlifting technique

Im back on it in morning. I planned Monday for legs again and will do with a possible addition of the others not included with last routine.

Must do some cardio as well, need to burn the hours of Feasting today on every Italian meat known to man, not to mention the Lamb / ham / Lazzangna.

I was very good with Deserts though, my brothers and all the guys too, lately that seams to be big for the wife's, women and children. I guess its always been like that but I never noticed really.

Two days I felt that leg workout, I will stretch a little better before and after this time also.

Thanks, happy EASTER.

DP

Thanks NS, I will add these for the morning routine.
I will get through them and the full routine, It has to be done to payoff on the over indulging today.

Happy Easter Nicky

DP

Happy easter Dues, keep up the lifting!

I don't use them but bands and chains are both great ways to tweak your workouts. Chains can be really beneficial because of the unique way they provide added weight. Im sure you know this Nicky, that when u use a chain for let's just say the flat-bench... The higher your press the bar, the heavier the load gets as the chains are being lifted off the floor too. Awesome if you ask me. Bands are good to attach to hammer strength machines. Theyre also great for strengthening rotator cuffs,warming up and stuff like that.

Thanks South & Nick; I got through the leg routine again. The leg routine South posted is what I have been trying to complete. I also added the Donkey Calf Raises today ( not sure if i was doing correctly but felt it really pulling in calf). I think my legs are getting it good and not as bad as last week but feeling the squats more on the shoulders today. Workout was early this morning around 8am and still feeling good in the legs.

Thanks for all the info South & Nick.

Deadlifts today boys awwwwww sshhhiiiiitttt

Shoulders hurting this week. Back legs and arms feeling really good.

May double up today with some cardio later.
Treadmill or a nice long walk outside, if its not raining.

DP

Heading down for my routine now. Sometimes I go into my workout saying to myself, I am only going to do half or not going to do a full routine. But while working through it , I always manage to do the full plan and not sure if thats a good thing or bad. Sometimes feel I am not listening to my body when it may need a rest.

Not sure, I guess its good I do the entire routine. No Pain no gain, no injuries, just sore sholders mostly. Legs do not even hurt so bad any longer after my Monday routine. I take Sundays off.

DP

Weekends off for me

Enjoy the Rest.

DP

Today's CHEST routine.....

Flat Bench/5 sets
Incline Dumbell (Low incline,bench set at 15 degrees)/4 sets
Weighted Dips/4 stes
Incline Hammer Press/3 sets

Past 3 or 4 weeks I've eliminated any flye movements from my chest workouts. While I was still incarcerated I gave this a try and was happy with the results. Noticing new-gained mass after these past weeks already...
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Guys! Let me know how your training's been goin. Keep the lifting thread pumpin'!

I ran about four miles this morning. Having been in Florida for most of the winter and having done most of my running on the beach, it's really an adjusment running on concrete again. Not sure how my knees are going to feel tomorrow.

Of course I did.

Yesterday I did partial and light squats - the first time in a year. I'm protecting my knees and back. Leg extensions and presses are not generating sufficient muscle growth. We'll see.

I had a big bowl of Fiber One cereal last night before bedtime. Five minutes after my morning coffee today, I did one squat. And it was a big one. Nothing light or partial about it.

That's as close to pyhisical exertion an any Throggs Neck resident gets!

You spelled physical wrong, Carmine .

Just testing you Throggs Neckite.

Working Chest and Legs more than usual.

Squats are becoming easier right now, I think because I was favoring my knees over back.
Back and legs feeling great, building both and feeling the benefit.

However with lighter weight = 5/ sets of 25 with 20's , Plus curls / plus pushups. same sets.

DP

Good back workout yesterday.This week and last Ive focused primarily on lat width,because I feel as far as mass and thickness goes my back is up to par, but I'd like to see more wideness from the front. So I've really been concentrating on getting a good stretch and contraction,slower negatives.
--------------------------------------------------------------

Today's LEG routine....

Leg Press - 5 sets/12-15
Squat - 4 sets/8-10
Stifflegged Deadlift - 4 sets/8-12
Walking Barbell Lunge - 3 <-->
Front Squat - 3 sets/10
Lying Hamstring Curl - 3or4 sets/to failure

Alright fellas off to work this morning, then to the weight pile it is........

2 mile jog. Gonna work my way up to a 10K. When I was 60 I jogged 6 miles. Now that I'm 63, I should to a 10K (6.2 miles)

That is really solid. What time frame do you do the 2 mile Jog in.


I do a 2 & quarter mile in 28 minutes for my cardio. Been thinking I should jog it but like the walk for a sweet smooth cardio before my lifting of light weights for another 30 - 40 minutes, sometimes 50 - 60 mins. Reg routine and always changing it, up and down to keep body from injury.

DP

That's great mileage for a person your age I give u the credit you deserve for sure.

I'm probably joggin at 4.5-5 mph. My knees are feeling it a little. If I lose a few pounds (15) that will lighten the load on the knees. Today I went to the Edward Forsthye Refuge (Federal) in Absecon, NJ. There is an 8 mile drive that goes out into the marshlands. It's an 8 mile packed-sand road. I rode my bike - beautiful ride. Stopped a few times to observe the bird life; Great Blue Herons, Egrets, Ducks, Ospreys, and other small shore birds. In distance is the skyline of Atlantic City. I'm feeling good.

Just got back from the gym. Did Leg Extensions which I almost never do. Also worked lats quite a bit and biceps: dumbbell curls and Scott benches. Finished with 20 minutes on the stairs.

Great pace, I slow it down simetimes to 3.5, Do only what feels right for your body.

That sounds like a wonderful bike ride, and a great workout. I love viewing wild life in any setting. Birds always interesting since they are always so busy, especially in the Spring.

Feeling good is a Great Day, live it up.

DP

Today's muscle massacre will probably consist of a routine something like this

Incline Bench/4sets/8-12
Flat Dumbell Press/4sets/8-12
15°Incline Dumbell Press/3or4sets/8-12
Flat Dumbell Flye/3sets/12

yes as always

Missed my workout today, did legs Monday after my usual cardio however I did beat myself up powerwashing the entire yard and house today.
I do it every spring.
Done with that shit and back to my workout tomorrow....

1/2 hour cardio.
20min - 1/2hr light weights with sets of curls / presses / squats.

DP

Yard work definitely counts.

Oh I hope so, it must. It's really tuff when you do a full day or even a few hours.

I had a lanscaper for years and watched him one day spending time at home and thought to myself, I should just do that my dam self. So I do, and I enjoy it, but never realized all the other stuff I do and he dosen't and now I do it all myself, I like it. One day I will be a full time gardner, right here at home. Part time for now and lovin it.

DP

Goin to hit back today probably include some deadlifts.
Will look something like this

Reverse grip Pulldown/4 sets 10-12
Deadlifts/4sets/6-12
T-Bar Row/4sets/8-12
Seated Cable Row/3sets/10-12
Dumbell Row/3sets/8-12

Also have started doing about 15-20 minutes daily cardio after my workouts to shed remaining fat hoping to see my abs a lot more than I can now. I feel like 15 mins. of cardio a day is better for myself personally because I'm just starting now after not running a single lap since I was in prison and still only ran for like half a summer. Point being anymore than a good paced 15ish minutes on the treadmill then possibly some stepmill a day is plenty for me and results will show I'm sure

I'll do machine flys followed by prone bench. Then, dumbbell military presses followed by cable side laterals and pushups. Then, tricep pressdowns. I'll stairstep for 20-25 minutes then stationary bike.

Going to hit chest today with pretty much the basics.


Flat bench/4 sets/8-12
Incline Dumbell press/4 sets/8-12
Incline cable flye/3 sets/10-12
Weighted dips/4 sets/8-12

Serious mass buildage goin on

Southend I will give you a tip that worked for me on chest, get someone to put weight plates on your back (or someone to sit on you if you can) and do press ups as wide as you can stand, makes the chest explode!
Press ups in general are great for chest, try doing some sets at an angle where your legs are up on a bench. Keep your ass up and get that nose low to the ground.

Thanks Nick I used to love doin those all the time, incline pushups (or pressups). Hands on the ground,feet elevated up on something like a bench or whatever,not too too high obviously. I definitely agree these give the chest an incredible pump.
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Got in a great leg workout yesterday,was surprisingly a lot stronger with front squats than in prior weeks,so was happy with that:
Squats/4 sets/8-10
Front Squats/4 sets/10-12
Stifflegged Deadlifts/4 sets/10-12
Lying Hamstring Curl/3 sets/8-12
Leg Press/4 sets/8
Quad Ext./3 sets/10-12
-----------------------
Seated Calf Press/4 sets
Standing calf press/4 sets
«»«»«»«»«»«»«»«»«»«»«»«»«»«»«»«»«»«»«»«»«»«»«»«»»«»«»«»

Shoulders today

Dumbell Lateral/4 sets
Dumbell Press/4 sets
Reverse PecDeck Flye/4 sets
Barbell Upright Row shoulder width/4 sets
Barbell Shrugs behind back/5 sets

Yep. I work out every day.

Just shutthefuckup already

Yep. I work out every day.

Please, don't feed the troll.

southend, you've already been warned against making flaming remarks. Here's your final warning.

Whatever. Arm day today gunna kill 'em hard

Preacher Curl - 4 sets
Skullcrusher - 4 sets
Seated Dumbell Curl - 4 sets
Dumbell Ext. - 4 sets
Cable Curl/Pressdown - 3 supersets
Hammer Curl - 3 sets
CloseGrip Bench - 4 sets
Forearm curls- 5 sets

Well, a few days ago I hurt the inside of my thigh doing leg presses. I guess I should have laid off for a couple of weeks, but I didn't. So now, it's hurting when I sit.

If you call walking 2-4 miles everyday working out then yes.

I did! Well, not today, but yesterday and Monday, and will go back tomorrow. 12 miles on the bike in 35 minutes and a bunch of upper body stuff on the weight machines. I don't do heavy lifting, as I'm more interested in toning than bulking up, but I do try to notch up the tension. I try to do at least 3 sets of 15 on each machine.

You sure you dont have an inflamed hemorrhoid? LOL

No, the pain is more like sciatica.

Walked 4 miles yesterday. Already lost 4 pounds. Didn't walk today due to a freakin migraine.

No bikes available at the gym, so I had to go on the treadmill. I hate the treadmill.

10 down 42 to go.

Cardio is great for you if endurance and just all around feeling better is your goals, and losing weight of course for most people. Great back workout yesterday, going to hit legs today might even do a quad/hamstring split this week. Meaning today I'd focus primarily on my quadriceps and another day this week focus on my hamstrings.

today all presses/squats will be done with a closer stance than on normal leg days to hit the quads little better.

Front Squats/5 sets/8-12
Leg Press/4 sets/8-15
Barbell Lunge/3 sets/10
Hack Squats/4 sets/10-12
Quad Ext/3 sets/failure

"You wanna be big lift big weights, if you want to be small then lift small weights"

If you do leg extensions to failure (or at all) after 16 sets of leg work, you are taking quite a chance with your knees. Extensions are bad enough under any circumstances let alone as the last movement of a leg workout.

Well, I either do the bike or, as a last resort, the treadmill for half an hour. Additionally, I work the upper body with weight machines. I do fly/delt, rowing, chest press, overhead press and a couple more. My goal is to tone and tighten as I lose. At my age, losing weight can leave you a bit "saggy", so I figure the cardio will work the legs, and the machines will do the other half!

No knee problems here knock on wood.

Monday chest day:

Incline Barbell Press/4 sets/8-10
Flat Dumbell Press/4 sets/8-12
Hammer Press/3 sets/8-10
Incline Dumbell Flye/3 sets/6-10*

*Flyes done using heavier than usual weight with slow,concentrated negatives and contractions held for a two second squeeze.

Took the weekend off, back to the gym today. I've added that horrible ab machine. I do four sets of 15. I was pretty sore the next day, but the second one was easier.

SB, I'm impressed! Are you inspired by a certain person we know?

In my quest to lose 20 lbs and improve my overall cardio, I jogged 2.5 miles on the Ventnor, NJ boardwalk. An absolute gorgeous day.

BTW, I bought a new bicycle seat called "EasySeat II". It does not have a "nose". That's the part that stick out and causes all sorts of male discomfort. My boys were having a bad time with the older seat, but that's too personal to relate. The EasySeat has been a bit of a trial getting used to. You don't realize how much the nose holds you up. Without it, the boys are riding free and easy, but your weight is pitched forward and the wrists take up the strain. I've ridden four times with the new seat. The last time I went 7+ miles. Some wrist stress. I've had to raise the handlebars, lower the seat and change the angle, but overall, it is be a big improvement in comfort.

Yes, MC, she's a bit of a nag on that front. Actually, my motivation is the oldest one in the book. I've been invited to a wedding and I'm going to see people I haven't in several years. I put some serious poundage on when I quit smoking five years ago, and I want to lose it before the wedding.

I went to the gym again this afternoon. I did 11 miles on the recumbent bike, plus the weight machines. I'm up to 100 reps (6 sets of 15) on that horrible ab machine. When did my shape change from hourglass to cube??

Legs yesterday:
Hack Squat/4 sets/10-15
Stifflegged Deadlift/4 sets/10-12
Front Squats/4 sets/10-12
Barbell Lunge/3 sets/10
Seated Hamstring Curl/4 sets/12
Vertical Press/4 sets/10-12

Shoulders this afternoon…

I didn't yet today, but I went to the gym Tuesday and then did my bike at home yesterday. It's my husband's birthday, so our normal gym night is canceled, but I'll do my bike today and maybe run into the gym on my way home from work tomorrow to do the weights.

Yes as always!

You need to stretch more

of course

Your dedication deserves no less than respectful recognition my friend. Very - excuse me - EXTREMELY impressive. Keep up the hard work.

Today: CHEST & CALVES

Incline Barbell Press/4 sets
Flat Dumbell Press/4 sets
Incline Dumbell Flye/3 sets

Seated Calf Press/3 sets
Vertical Calf Press/3 sets
Standing calf press/3 sets

of course

Me 2 first time back in awhile. It's best to get it done with in the morning. I farted real loud a good amount of people heard it but whatever at least I got in there today

Shoulders

Barbell Military Press 4 sets
Dumbbell Flys 3 sets
Front dumbbell extensions 3 sets
Rear delt machine 3 sets
Dumbbell shrugs 5 sets

35 minutes cardio

I used to do stiff legged deads but my hamstrings started to hurt.

Anyone here ever try Intermient fasting?

Tomorrow I have a nasty chest workout to do. Things mite get a little nasty in the gym. Woooooo Wooooooo!!!!!!

BACK & AB's

Pulldowns - 4 sets
T-Bar Row - 4 sets
Smith Machine Bentover Row - 4 sets
Dumbell Row - 3 sets
Deadlifts - 4 sets

Leg day manana

Do u ever try barbell rows they r great.

Also, how much do u pull on deads?

if u look back at the rest of my back routines you'll notice barbell rows are pretty much included every single time, for me to use a smith machine for bentover rows is rare. Over-hand grip barbell rows are possibly my favorite movement for that bodypart,those plus T-bars and deadlifts. With deadlifts the weight I do depends. If I'm doing them at any point in my workout other than first, it means i'm going for reps and that means I usually do about four sets:225/15,275/12,315/8-10,365/7or8. If I start out with deads first I go up a plate at a time once im warmed up my max being 500 (495 with a 2.5 plate added to each end). At this point in time I havnt got a clue what my one rep max is for deadlifts but it's probably somewhere close to 500 because that shit just does not get any lighter!

yep

10 km running

Chest routine today all dumbells.

Went up to the 120's dumbells today on flat bench. Chest and triceps today.

A simple meal I make is Greek yogurt with a scoop of protein powder in it! Awesome. Mix that up and u have yourself a great snack!

As always, but more so cause I had a big steak dinner last night.

Feeling the oncoming wrath of yesterday's leg session. Went something like this:

Squats/5 sets/10-12 (last set was 9 reps. whatever.)
Vertical Press/4 sets/10-15
Lying Hamstring Curl/4 sets
Hack Squat/4 sets/10-15
Walking Barbell Lunge/3 sets back 'n forth
Quad Ext/3 sets/10-15
------------------------------------------------------------

Shoulders today:

Dumbell Lateral/4 sets
Barbell Press/4 sets
Bentover Reverse Dumbell Flyes/4 sets
Upright Row/3 sets
Barbell Shrugs/5 sets

Thank goodness, back to the gym this week. Last week our schedules were very screwed up and one thing after another kept me from going.

I don't know wtf happened with me yesterday but shoulders never got done. I slept the day away, sometimes u need that rest and recovery time! anyway today would be my arm day but it'll be altered, and I think ill let the front delts get away with some extra rest considering Monday is chest day religiously. so some side laterals, barbell shrugs, reverse flyes to stimulate them rear delts, and some biceps. no tri's.

today's pec plan:

Flat Bench/5 sets
Incline Dumbell Press/4 sets
Incline Cable Flye/4 sets
==============================
Vertical Calf Press/3 sets
Seated Calf Press/3 sets
Standing Calf Press/3 sets
==============================
20 mins on the treadmill

today

Hammer Pulldown/4 sets
Barbell Row/4 sets
T-Bar Row/4 sets
Low Hammer Row/3 sets
Widegrip Pulldown/4 sets

Of course

Just got back from the gym. Did machine flies, followed by dumbbell militaries and cable side laterals. Skipped direct tricep work. Worked 20 minutes of stair stepping and some bicycle.

I did! 12 miles on the bike, plus all those awful machines. I'm up to six sets of 20 on that horrible ab machine with 30 lbs.

Chest/Triceps

I've become a real harbinger of doom when it comes to people working abs. About 2.5 years ago I embarked on a rigorous ab regimen that I kept up for months. One day I finished a few sets of Roman Chair situps and felt a pain in my right abs. Eventually I learned that I had a sports hernia and it took almost two years to heal enough for me to feel comfortable. I don't do direct ab work anymore and I have to moderate other movements to minimize ab effect. Be careful.

Thanks, Oli! I don't think I'll be doing much more than these. I didn't get to the gym today, so just did my bike at home for 35 minutes and then some work with 7 lb. weights.

I want to work my triceps (avoid those flappy "wings" that women get when they're older). Any suggestions? The machines at the gym that show triceps also show biceps. Other machines I do for pecs and back also do biceps, and I don't want to get bulk, just some definition.

Okay, the flabbiness is a function of genetics. If your mother and grandmother have it, you'll probably have it. You probably have some degree of it now. Why? Because women typically don't pay attention to muscle building. All you are seeing on the underside of your arm (triceps) is small muscle tissue wrapped in subcutaneous fat that is subject to gravity. Almost all women have it. Now, there's only two ways to get definition: either lose subcutaneous fat or bulk up. The term bulking up scares women. But to get definition you have to build muscle tissue which is the same as bulking up. You combine bulking up with a reduction in subcutaneous fat. For your triceps, do tricep pressdowns. They're convenient because you can control the weight, both poundage and motion. A trainer at the gym can show you how to do them and recommend sets and reps. The foregoing is true for any body part. Give it a shot.

I was looking for a video on triceps kickbacks to post for you, but the ones I see all make that very simple exercise into a complicated one. Look at a few videos, see what one best describes it to you. Triceps pushdowns are good too. If you combine either one with a pushing exercise, like dips, push up, or bench presses, you really feel it.

Today's workout:8000 squats, 4000 pushups, 80k situps, ate entire chicken, beak & feathers for roughage. Wrestled a bear, punched a rhino, swam up Niagara Falls, ate a water buffalo.

Love those light days at the gym.

Sicilian_Babe - To develop your triceps, you want to have a routine made up of a mixture of cable work and free weights too. The triceps is made of three heads: the lateral head, medial head, and long head. While there is no one move that isolates a particular head of the triceps, there are moves that put more emphasis on a single head, for example the long head is best targeted by over-head extentions or using an underhand grip when doing cable pressdowns. I suggest you do atleast one or two compound movements like skull-crushers or close-grip bench presses to actually develop the muscle. Then move on to your cable pressdowns using a variation of one to three different grips and angles. Don't let certain words like "skull crusher" or "build muscle" scare you off with visions of chicks with huge guns. If you do what I said, using a light-to-moderate weight, in time you will get the results you are looking for. Don't forget your triceps need no more than 12-15 sets after warming up. Same goes for biceps.

chest day:

Incline Barbell Press/4 sets
Incline Hammer Press/3 sets
Flat Dumbell Press/4 sets
Cable Crossover/3 sets
------------------------------
calves:

Seated Calf Press/4 sets
Vertical Press/3 sets
Standing/3 sets

I started doing lifts behind my head with 7 lb. weights as someone at the gym recommended, but I keep hitting myself in the back of the head! LOL Thanks for all the advice, everyone.

Oli, I am trying to lose weight (aka get rid of subcutaneous fat), but it's harder and harder as we get older. The workouts help, though. I'll be back at the gym tonight!

As I suggested in my previous post, I think that you should embrace simplicity when it comes to pumping iron. I don't know what has been your experience with weights, but if its minimal, keep it simple. You definitely want to pump iron, but your movements should be those that work for you. Again, for triceps, I suggest pressdowns as the simplest and best. You'll have better control of the movement. Learn the movement first (very! light weight), then as you feel confident, start increasing the weight (progressive resistance). Remember, you are trying to build muscle tissue under the fat tissue.

Started the tricep kickbacks. Jsce, I actually found one that I believe was literally called Tricep Kickbacks for Dummies! Man, I'm a bit sore, but not too bad. I also found a machine at the gym that is just for triceps. Since several of the machines I already do (rowing, chest press, fly), I didn't want to do another machine that did both. So, I do the kickbacks at home with my free weights, and the machine at the gym.

Happy 4th of July. Rode my bike 7 miles to my daughters to see the grandkids (mostly flat). Then back home. Humidity about 90% makes for a good sweat.

If kickbacks work for you, fine. But those are usually considered a finishing movement.

I don't understand how to do pressdowns. Can you explain them?

http://www.youtube.com/watch?v=iCkOd1VERnE

took yesterday (4th of July) off, not only to relax for the holiday but was feeling a bit sore around the shoulders, so I took the day off, got plenty of food n water in me. yesterday would have been shoulders for me, so today with my arm routine I probably will do atleast some side laterals, maybe a press.

arms though -

Rope Pressdown/3 sets/12-15
Skull Crusher/4 sets/8-12
Underhand Pressdown/3 sets/12-15
Dumbell Overhead Ext/4 sets/8-12

Preacher Curl/4 sets/8-12 *close grip
Barbell Curl/4 sets/10-12 *slightly wider grip than shoulder-width
Cable Curl/3 sets/15-18
Dumbell Hammer Curl/3 sets/10-12

Chest & Calves today. Doing calves twice a week past month or so, seeing clear results too so hopefully I finally found what works for the damn things

Flat Bench/4 sets/8-12
Incline Dumbell Press/4 sets/8-12
Flat Dumbell Flye/3 sets/8-12
Incline Hammer Strength Press/3 sets/8-12
---------------------------------------------
Seated Calf Press.3 sets.12-15
Vertical Press.3 sets.12-15
Standing Calf Press.3 sets.12-failure

Overslept. Skipped it today.

why?

Back workout today, going for massive growth and thickness

Deadlifts/5 sets/heavy
Barbell Row/4 sets/8-10
T-Bar Row/4 sets/8-10
OneArm Dumbell Row/3 sets/8-10
WideGrip Pulldown/4 sets/10-12

Did the treadmill instead of the bike today. It was a bit tougher on my bad knee than the bike.

Legs today. Squats are out of the question for this routine. I did some hardcore deadlifting yesterday and my lower back is in no kind of shape to handle heavy squatting today that's for damn sure lol. A bar loaded with plates on my back is asking to get hurt, but hack squats and/or front squats are sufficient enough for now.

Leg Press/5 sets
Front Squat/4 sets
Seated Hamstring Curl/4 sets
Lunges/3 sets
Lying Ham Curl/4 sets
Hack Squat/4 sets

Standing Calf Press.4 sets
Vertical Press.3 sets
Seated.3 sets

And after all that's done I'll do about 15-20 minutes on the StepMaster. 15-20 mins isn't much but im not a big fan of cardio anyway

Yes

Did cardio and crunches today. Tommorow going second week of my new workout program, going to post up each day.

Incline Barbell Press - 4 sets
Flat Dumbell Press - 4 sets
Incline Dumbell Flye - 3 sets
Hammer Strength Dips - 4 sets

Seated Calf Press.5 sets.12
Vertical Press.4 sets.to failure

Morning - Gym
Monday - Chest/Triceps Day

Flat Bench Press - 3 sets of 15, 12, 10
Dumbbell Chest Flys - 3 sets of 15, 12, 10
Cable Chest Flys - 3 sets of 15, 12, 10
Incline Dumbbell Press - 3 sets of 12, 12, 8
Weighted Dips - 2 sets of 12, 10
Skull Crusher - 3 sets of 14, 12, 10
Overhead Triceps Extension - 2 sets of 12, 8
Triceps 3way(pull-push-pull)* - 3 sets of 36, 36, 36

* - Using the cable machine, push down 12 times, then start to pull down 6 times, drop one weight lower, again pull down 6 times, then a take a shorter grip and push down 12 times.

Evening - 5km cardio.

Overall this is how my training week looks like:
Monday: Chest / Tricep/ Cardio
Tuesday: Back / Biceps/ Cardio
Wednesday: Cardio/ Abs
Thursday: Shoulder / Traps / Cardio
Friday: Thigh / Calves / Abs / Cardio
Saturday: Cardio
Sunday: Rest

Usual workout. Been hitting the treadmill instead of the bike lately.

Honestly, No. I need to hit the gym alot more than I have been lately. I have a gym here in my apartment complex and I go down maybe twice a wee with my GF but she's down their every morning before work

Tuesday - Back/Biceps Day

1 Set of Warm Up on pull ups followed by 3 sets of 15, 12, 8 lat pull-down
3 Sets of 14, 12, 10 low row
2 Sets of 12, 10 standing cable high row
2 Sets of 12, 8 Barbell pullovers
3 Sets of 12, 8, 6 Deadlifts
2 Sets of 12 each hand, 8-10 each hand Alternating Dumbbell Curls
3 sets of 15, 12, 10 Barbell Curls
2 sets of 24, 24 3way Biceps Barbell Curls

Right after training 30min of cardio on the treadmill. This is good if you're an endomorph(fat body type), that way after your training your glycogen resources are all spent and your organism seeks energy right from the tissue of fat for energy. In shorts words: best way to loose fat.

Legs today....

warm up going back n forth from quad extensions and hamstring curls, few sets each to oil up the joints.

Squats/5 sets
Walking Lunges w/Barbell/3 sets <-->
Vertical Press/4 sets
StiffLeg Deads/4 sets supersetted w/Lying Curls
Front Squats/4 sets
Leg Press/3 sets

That oughta teach these fuckin' legs a lesson and grow

Monday did chest, Tuesday back. Back on normal schedule now, so today is leg day like it should be.

Past few weeks I've been warming up with a few sets each of quad extensions and hamstring curls to warm up the knees good before getting into the heavy compound moves like squats and presses.

Qaud Ext. + Ham Curls/3 sets back2back low weight/high reps
-------------------------------------------------
Squats/5 sets/8-15 reps
Walking Barbell Lunges/3 sets backNforth
Hack Squats/4 sets
Vertical Press/4 sets
StiffLeg Deads/5 sets
maybe a few sets of Quad Extensions again at the end for a good pump...
----------------------------------------------------
Standing Calf Press/4 sets
Seated Calf Press/4 sets
Donkey Calf Raise/3 sets

No. Overslept

I've been really bad. I haven't worked out at all this week, and I feel it, too!

You'll feel great once you decide to get back to it, just don't let that be too long!

Arms today, supersets

warmup superset: cable pushdown+cable curl/3 sets

Close-grip Bench press + Barbell Curl/4 sets
Skull Crushers + Preacher Curl/4 sets
Overhead Dumbell Extension + Reverse Grip Curl w.EZ Bar/3 sets
Rope Pressdown + Cable Curl/4 sets

After the arm workout is finished I'll get in about 4 sets of dumbbell pullovers

Of course. And am maintaining my svelte 174 pounds.

Swam laps for 50 minutes today, then a half-hour in the gym: lats, triceps, overhead lifts, stationary bike. Tomorrow: run 6 miles, bench presses, curls, dips.

Only made it to the gym 3 days this week, so only was able to get in my 3 primary lifts: Chest, Back, Legs. Monday was chest day, did some extra heavy dumbbell pressing and a cable flye. Tuesday I focused mostly on lat width and overall thickness, so been adding in a second pulldown movement in my back routines first starting with a widegrip then somewhere else in the workout ill do either underhand or neutral grip. So my back routine consisted of basically cables, t-bar rows, and deadlifts. Wednesday I killed legs as usual. After warming up got into squats, was feeling strong ended up going up to 365lbs for a set of 10 so felt pretty good about that. After that went into some vertical presses love these really good for isolating the quads. Squats, Vert presses, walking barbell lunges, Hack squats, hamstring curls, etc.

I am working out 4 days a week, soon to be 5 days then 6 as part of my cardiac rehab program following open heart surgery. Used to be very active but haven't for the last ten ears. Am actually starting to enjoy it again

That's awesome my man glad to hear your getting back into it after something like that. More power to you.
---------------------------------------------------------------

Shoulders today

Dumbell Press/4 sets/8-12
Upright Row Shoulder-width grip/4 sets/8-12
Reverse PecDeck Flyes/4 sets/10-12
Front Raises w. Bar/3 sets
Dumbell Laterals/3 sets/8-12
-------
Barbell Shrugs/5 sets
-------
Seated Calf Press/4 sets
Standing Calf Press/4 sets
Vertical Calf Press/3 sets


Bam.

Yes, even though I have an awful cold.

Sounds about right, you are kind of a pussy after all.

Annnyyway....Arm Day.

StraitBar Cable Pressdown/3 sets,15
CloseGrip Benchpress/4 sets,10-12
SingleArm Underhand Cable Extension/4 sets,10-15
Overhead Dumbell Ext./4 sets,10-12
***********
Preacher Curl/4 sets,10-12
Dumbell Curl/3 sets,10-12
Overhand Barbell Curl/3 sets,10-12
Barbell Curl/4 sets,10

Working on my "shelf". Heavy pressing, so gotta be warmed up nice before getting into the working sets...

Incline Dumbell Press/4 sets/115 lbs,130 lbs,140 lbs,145 lbs.
Incline Hammer Press/3 sets/4 plates + 25's,4 plates,3 plates
Seated Dumbell Shoulder Press/3 sets/90 lbs, 100 lbs, 105 lbs.
Cable Crossflye/4 sets
Front Raise w/Dumbells/3 sets

Back

Neutral Grip Pulldown/4 sets
Barbell Row/4 sets
T-Bar Row/4 sets
Seated Cable Row/4 sets
Wide Grip Pulldown/4 sets

More cable work than I ever do, since I usually start with a cable movement usually pulldowns and then go into the free-weight rowing movements full force, but doesn't hurt to change it up here 'n there. My back is definitely up to par these days though. Never satisfied but I know i'm really wide and thick right now

well I hope even if you guys havn't been posting your still working out.

Heavy Legs Day:

Hack Squats/5 sets
Walking Lunges w. Bar/3 sets >-<
Leg Press/4 sets
Front Squats/4 sets
Stiffleg Deadlift/4 sets

giving it full potential and making every set n every rep count this routine here will have my legs like jello by the time im done and that's how you build strong and muscular legs. Did I mention dontomasso is a queer cocksucker? Every foundation is built from the bottom up, Legs are very important to any serious lifter never forget it.

yes.

Back day: Width + Thickness

Wide-grip Pulldown/4 sets
T-Bar Row/4 sets
Supprtd Row/4 sets
DeadLifts/4 sets
Seated Cable Row/4 sets
---------------------------
Barbell Curl/3 sets
Dumbell Hammer Curl/3 sets

What's for lunch now after a hard work out? A hotdog?

Monday/Chest & Calves

Incline Barbell Press - 4 sets *Incline adjusted to 15 degrees
Flat Dumbell Press - 4 sets
Neutral/Closegrip Hammer Press - 4 sets
Incline Dumbell Flye - 3 sets
----------------------------------------
Standing Calf Press - 3 sets,15-18
Seated - 3 sets,12-15
Vertical Press - 3 sets to failure

yep

no i need to get back in!

Wednesday/Quads

*warmup Quad Extension - 3 sets

Hack Squat - 4 sets
Leg Press - 4 sets
Barbell Squat - 4 sets
Vertical Press - 4 sets
Single Leg Press - 3 sets

Tuesday/Back

Reverse Grip Hammer Pulldown - 4 sets
T Bar Row - 4 sets
Supported Row - 4 sets
Dumbell Row - 4 sets
Seated Cable Row - 4 sets
---------------------
3 sets of Preacher Curls

lol how pathetic am I, this whole thread past page or so is practically all me haha. anyways......Friday. Arms.

Rope Pressdown - 4 sets
Overhead Extension w. EZ Bar - 4 sets
Close Grip Bench press - 4 sets
Underhand Cable Ext. - 4 sets
------------------------
Preacher Machine Curl - 4 sets
Close Grip Barbell Curl - 4 sets
Dumbell Hammer Curl - 4 sets
OneArm Cable Curl - 3 sets

of course

What'd you work out tomasso, your right arm with all that beating off you do?

Had a nasty lupus flare-up, which makes breathing seem like too much work. Had to forgo workouts for a while. Finally got back to the gym the last couple of weeks and it feels great!

There Great ! - Tony the Tiger

Sorry to hear that, hope your getting better in the breathing department - we all know that's no fun.

Heavy Chest day

Incline Barbell Press - 4 sets
Flat Dumbbell Press - 4 sets
HammerStrength CloseNeutralGrip Press - 4 sets
Incline Dumbbell Flye - 3 sets
---------------------------
Seated Calf Press/5 sets
Standing/5 sets

Went to the gym today and yesterday. The treadmill is killing my knees, so I'm back to the recumbent bike. Did 11 miles yesterday and another 11 today. Also did my usual weight machines.

I went to the gym and was doing squats. The supplements I take give me a lot of gas. Today was pretty embarrassing I farted real loud and saw I had diarrhea dripping down my leg.

My advice would be to stop taking it up the ass, then next time you might be able to squeeze your cheeks until you make it to the bathroom. You are filth.

Your a real tough guy aren't ya? Just because that happen to you in prison don't make assumptions that I take it up the ass. I'm surprised your allowed to talk to people like that on here. Have you ever taken stimulants not approved by the FDA you don't know what to expect. Go bob for some apples kid.

southend, there is no reason for that flaming stuff. You were way out of line with that. You are being warned to stop that. Take your differences off the boards.

Working out for real produces endorphins. Otherwise you get grouchy like McCluskey. Yes I worked out.

Your the man SC!!!

are you saying that's why you shit yourself at the gym? you took something?

I'm stacking right now. Sust250 with some OTC shit as well capesh

im not goin to turn this thread into a steroid conversation but i run tren-e atleast 3 times a year with other stuff never over the counter, and usually not approved by the FDA, and never have shit myself or even come close so you should either stop what your doing or, i don't fuckin know man...... quit suckin cock

Well maybe you can exam an my ass for me? I don't have insurance right now?

Yes, Godfather. Always.

My work out consists of nothing. All day I drink coffee like it's going out of style and eat a ton of starch all day long, yet if you were to look at me you would think that I am one of those health freaks.

You mean the way your father examined it for you when you were a little boy and cried for him to stop?

no daddy, dont!!!

Legs: squattilupuke

Hack Squats - 5 sets
Walking Lunges - 3 sets
Lying Curls - 4 sets
Front Squats + Quad Extensions - 4 supersets
Press - 4 sets

Standing Calf Press - 5 sets/high reps
Seated - 5 sets/high reps

New workout program, plus diet.

Today did:
Squats 3x6-8
Deadlift 2x5
Pull up's 2x max you can do
Lat Pull downs 1x8
Bent over rows 3x 8-10
Curls with Olympic Barbell 3x8-10
Preacher Curls 3x10-12

Have to work out 4 days per week as I am on a cardiac rehab program and am really enjoying it. Have never felt better and am in my 5th month. nothing real heavy but enough to work the heart real good. Have also modified eating habits and lost weight.

chest is sore as hell from yesterdays routine:

Incline Dumbell + NeutralGrip Dumbell Press - 4 supersets
Flat Dumbell Press - 4 sets
Hammer Strength Press - 4 sets
Flat Dumbell Flye - 3 sets
Dips - 3 sets

today: Back

ReverseGrip Hammer Pulldown - 4 sets
WideGrip BehindNeck Pulldown - 4 sets
T Bar Row - 4 sets
Dumbell Row - 4 sets
Barbell Shrugs - 5 sets
Seated Cable Row - 3 sets
--------------------------------
Preacher Curls - 4 sets

Shoulders/Traps

Barbell Press - 4 sets
Reverse Flyes - 4 sets
Upright Row/shoulder width - 4 sets
Dumbell Laterals - 4 sets
Dumbell Press - 3 sets
x
Barbell Shrugs/behind back - 4 sets
Dumbell Shrugs - 3 sets

Arms.

Rope Pushdown - 4 sets
Closegrip Benchpress - 4 sets
Straitbar Cable Pushdown - 3 sets
OneArm Dumbell Extension - 4 sets
x
Barbell Curl - 4 sets
Alt. Dumbell Curl - 3 sets
Preacher Curl - 4 sets
Hammer Curl - 3 sets

I've developed a sore wrist on my right arm on the interior side of the upper wrist. It's not impeding my workouts, but it sure is annoying. Because of its location, it's also awkward to treat.

Worked out Mon, Tue, Wed and Fri. Resting all weekend. Light workout compared to what many of you guys are doing

get a pair of wrist wraps, they work good I use them myself.



more respect for the people in the gym than the ones not

Legs:

Front Squats - 5 sets
Hack Squats - 4 sets
Walking Lunges w/Bar - 3 sets/back n forth=1
Lying Hamstring Curl - 4 sets
Vertical Press - 4 sets
Stiffleg Deadlift - 4 sets

of course I did!

Yes- still doing the cardio rehab stuff and beginning to really enjoy it and the people I meet there. Felt like I could walk 10 miles today

Well, the semester is over and I am working my way into a more consistent workout schedule. However, I've hurt my back just below the scapula which makes it painful to do bench and shoulder work. Nevertheless, I will persist. Today I'll do triceps work and stair.

No, but I was styling in my new Velour Sergio Tacchini training suit with my new Nikes!

in that case does anything else really matter? lol

Monday/Heavy Chest Day

Incline Barbell Press - 4 sets/225,315,365,405
Flat Dumbell Press - 5 sets/100's,115's,135's,150's,105's
Incline Hammer Strength Press - 3 sets
Cable Flye - 3 sets

Before getting into my working sets especially on a heavy day like this I obviously make sure my muscles are warmed up but I also make sure to warm my elbows up and my tendons before getting into such heavy pressing with free weights because long-term speaking this shit puts a beating on your joints and bones, so always warm up sufficiently!

Yes

It's interesting that now that I am back on a regular workout schedule that the pain in my back and shoulders, though still there, has diminished. Maybe it's coincidence. I'll bench today, then militaries, then pressdowns. Thus, I'll definitely find out about that pain.

back day today

Wide Grip Pulldown - 4 sets
Seated Cable Row - 4 sets
DeadLift - 4 sets
T Bar Row - 4 sets
Dumbell Shrug - 4 sets
x

always

Well, it couldn't last. The pain in my right deltoid is bad enough to preclude and prone benches. I stuck with incline presses on a machine. It still hurts, but less so. Surprisingly, I'm building upper pec muscle.

Yep

Has any ever owned or seen a power tower/pull up station that had adjustable height?

Yes I worked out today, at 9:00

Legs yesterday-

Sled Press - 4 sets
Squats - 4 sets
Stifflegged Deadlifts - 4 sets
Iso Front Squats - 4 sets
Seated Hamstring Curl - 4 sets
Veritkal Press - 4 sets

Shoulders today:

Reverse Pec Deck Flye - 4 sets
Seated Dumbbell Press - 4 sets
Upright Row + Dumbell Laterals - 4 supersets
Front Raise w/Bar - 3 sets
HammerStrength Shrug - 4 sets
Barbell Shrug - 3 sets

South end this is my day
I am 29 and 6' 6 240

50 push ups- 5 sets
45lb dumbell- 5 sets of 16 biceps
5 sets of 16 ISO biceps
60 lb dumbell - 3 sets of 12 shoulder press
45 mins on elliptical level 9 performance

3 hours later 1 set of tennis

My right shoulder isn't getting any better. Prone benches appear to be out permanently. However, the incline machine I am using is working for me. I'm getting more upper pec development than I ever had, but it's still painful. Side laterals are out, dumbbell or cable.

I do my workout everyday and today i did it. I did some cardio like running,jogging and walking. After these exercises i did yoga. These are my most favorite exercises for fitness purpose.

Monday international chest day....

Incline Barbell Press - 4 sets
Flat Dumbell Press - 4 sets
Incline Hammer Press - 3 sets
Flat Dumbell Flye - 4 sets
x
Seated Calf Press - 5/15
Standing Calf Press - 5/12-15

Another Monday another chest massacre

Flat Bench - 5 sets/8-12
Incline Dumbell - 4 sets/8-12
Incline HammerStrength Press - 3 sets/8-12
Cable Crossflye - 4 sets/10-15
x
Overhead Dumbell Extension + Cable Pushdown - 4 supersets
x
Standing Calf Machine - 5 sets
Seated Calf Press - 5 sets

Everything you do more than 5 times is aerobics!!! If you really want to gain muscle, then lower your repeat times, to 6 - 8, because as much as 12 only burns out your muscle.

I am 6 months into a cardiac rehab program so yes, I work out 3 days a week. I have been talking to the exercise physiologist about kicking up my workouts some. I feel so much better from the exercise and it's becoming my social life.

Yep

Dead Lifts.

Somewhat recently I decided to make a change to my workout style and what I've done is shorten my time in the gym and bumped the intensity up. This has delivered quicker more noticeable results to my physique than previously.

reps range between 6 to 10 mostly 6-8
Incline Barbell Press - 4 sets/225,275,315,365
Flat Dumbell Press - 4 sets/135's,150's,165's,170's
Pec Deck Flye w/HighGrip to emphasize upper pecs - 3 sets

I train

I do jim wendlers 5/3/1 programme Boring But Big.

SUNDAY
OHP 5/3/1
OHP 5x10 @ 60% 1RM
Wide grip chins 5x10

MONDAY
Squat 5/3/1
Squat 5x10

TUESDAY
Shrugs 60K 1x50 (Increase weight when 50 reps reached)

WEDNESDAY
OHP 5/3/1 (Again - most people bench. I don't)
Kroc Rows 1x25 (Increase weight when 25 reps is met)
Weighted Dips 5x10
Chins 5x10
Conditioning - X-trainer 20 seconds on 20 seconds off top resistance all out sprints. Went from 4 sprints now at 18 sprints.

THURSDAY
Shrugs 1x50

FRIDAY
Deadlift 5/3/1
Deadlift 5x10
Weighted close grip Chins 5x10
Conditioning 20 seconds on 20 seconds off

Saturday
Shrugs 1x50

EVERDAY
Weighted Calf raises 4x25
weighted Neck harness 4x25
20K Plate Neck crunches 4x35+

I do this week in week out.

You believe that you must have down syndrome at the very least

I added the Chinese Wall squat and Hungarian squat to my workout a few months ago. Very tough. Anyone ever do those?

Every morning I walk 3 miles before breakfast
Do my squats every other day
Do mountain climbers and planks a couple times a day
Free weights everyday

Wow Alfanosgirl,you do take your workout serious.Summer cant come soon enough Ive done Hungarian squats with free weights(Dont know why they call them Hungarian,i dont see manny hungarians doin it ) every 3rd day.Now thats with other leg exercises.What you just listed up is a great workout for a lady.You get your legs and behind chiseled without being buff so i think thats great for you.Me personally,love hitting the boxing bag.Was a boxer up until 2012 so cant really shake the love for it.
I do the gym with weights and little bit cardio 3 times a week,something like mon,wed,fry and then in betwen days i have a 2 hour boxing workout.All round box workout,not just the bag.Dont spar anymore.
Gotta admire your workout ethic,great job.

Yea I don't know why they call them Hungarians either I'm not a gym type person never was. Always had my weight bench at home. Years ago I used to ride my bike 10 miles a day. Coach cheerleading and dance. Used to be in tip top shape.
You sound like you have a great workout going for you! 2 hour boxing workout now that is TOUGH. You must be in excellent shape GOOD for you!

Have any suggestions on toning up my arms? They need more toning.

Thanks,i workout 5 times a week not more than that,but it all is in the zone of health.Nothing too hard,i dont want to torture myself.That is what i would recommend to anybody,cus trainig like a pro athlete isnt good for your health at all.All in the zone of health,hope you get what i mean..?Dont know how to put it in proper english

Sure,you should do some light weights for your biceps and triceps,if you are not doing them already.Lot of reps,something like 12 to 18 repetitions.Also,i think you should do some back and middle shoulder exercises with light weights.You wont get buff,because females dont have so much testosterone as males so dont worry about that.Mix it all together,4 or 5 types of arm exercises and your good to go.Of course you dont have to do them all in one training session.

Dont know if you really need all that,iam sure you look great just like your posts are pleasent and great to read

You are so right Alex. Keeping fit is important just don't overdo it. I get exactly what you mean.

I am doing the weights for my biceps and triceps but will try to incorporate the back and shoulder exercises that you suggest into my routine. I enjoy doing yoga too. Just found a good arm yoga workout that I'm going to try. So now with the exercises you have suggested and this yoga I should be really good to go

Thanks so much.

Glad i can be of some help to you Alfano's girl.Have a good night

Hey all you super work out folks. Back in November I hit the magical number - 65. I have United Health Care supplemental insurance on top of Medicare (talk about feeling old!) One benefit I have access to a program called Silver Sneakers; a free membership to a fitness center. I've gone four times. Me and some 85 year old women. Great! A bunch of machines, treadmills and ellipticals. Good for the winter. I'll be on the road on my bike when the weather warms up. Meanwhile I'm checkin' out the old birds for potential cardio.

Excellent MaryCas. Good for you. Ha ha good luck with your cardio. A healthy man in the senior citizen world usually is hard to come by. Those women will be fighting over you.

That's the plan.

Does anyone on here use wearable tech gear to track your activity for fitness and health? I'm interested in the fitness watch but do not know which one to buy. Is it worth buying? Anyone have any suggestions?

Alfanosgirl-

download the Nike Running App, its great for tracking how long you run/walk and its free. As a matter of fact, I just got in from a 3.38 Mile run according to my Nike running App! I love it and recommend it.

Dante

I'm going to use it for my walk tomorrow and letcha know how it goes. Thanks. Great suggestion.

Thank you so much Dante. That Nike app was GREAT. It loaded up my music playlist and I was off on my walk doing my thing. The one feature I liked too was that it paused automatically when I had to stop for my dog to do his business or when I wanted to chat with the retirees for a few mins. Then it resumes automatically when you get back on track. Luv it! It said I completed my first mile in 15min14sec is that good? I have no idea.

That is really good for walking! Seriously....

Been like 10 months since I've started hitting the gym regularly. I usually go 5 times a week, around 1.5hrs a session. I start with cardio, usually 15 min treadmill for a warmup and then hit the other machines, or the lifting benches and dumbbells.
I used to be pretty overweight years ago but now I'm pretty average at around 1.80m (should be like 5'11") and 80 kilos (about 180lbs)

I would get into more detail but I doubt anybody is interested, plus I don't know the correct terminology in English for some of the gym equipment.

I gotta get back into it...Someone give me some motivation!!!

Keep up the good work!

I got some motivation here for YOU. Sexy Nurse told me that if you are working really hard and you get your heart rate up that if anything happens to you she will take care of you. So work really HARD for her. Don't give up!

Severe depression has kept me out of the gym. Maybe that sexy nurse will get me off my butt! .

Well, after a year of treating it gingerly, my right shoulder is in repaired enough so that I have started incline benches again. I am still hesitant to use much weight when doing seated militaries, so I am doing standing militaries from a different angle. My quadriceps are not responding as I'd like from my leg presses.

Done some cock push ups and 20 reps with 20 kg.

Moe you're gross even if you are trying to act manly Did Extortion hand you back your balls from his purse, I mean envelope. j/k

I keep trying to beat my 15:08 time per mile and can't do it WALKING esp. walking my dog. I even sprint once during my walk and I mean really book it.

I have experienced great health benefits walking up and down the steps to my basement. That really gets the blood pumping and the pours leaking.

That's so true. Climbing stairs everyday is so beneficial to your health.

Did my 5x5 sets with light weights and included squats today.

Started with 10 min cardio on stationary bike and a little stretching.

It's about an hour and ten minutes when I do a full workout like this.

Also a good workout with snowblower

I love doing yoga, for years I did it everyday but I recently switched to a treadmill and cycling routine with a 15-30 minutes heavy bag training

I got a pal who is an outstanding and popular yoga instructor, he constantly invites me to his classes, I never had gone but may one day. I just always thought of it as a chic thing or a new wave hippie thing, I know it's not but for now I stick to what I know and enjoy, weight lifting and cardio.

Yoga is great! Everybody should do it male and female. They teach it in P.E. to the kids here.
Being sick made such a difference in my times. It took me almost 2 mins longer to walk each mile. That's pretty bad. Now I'm back on track.

Alex, I did more of the arm exercises can see a little bit of a difference. Thnx.

Yes yoga has numerous health benefits, it is good to teach in school. My mom started me on yoga when I was a kid and I guess it has just stuck. I've been trying to change my routine up though, mostly pushups pullups sit ups etc. If you haven't you should try boxing workouts, hitting a bag everyday is a nice stress reliever and can help keep your arms toned if that is what you are lookong for.

I finally beat my best time! Feel so GREAT today. Dante, time was 15:02 walking the first mile. Then I got my average 15:32 after that bummer

Most of it is uphill too. I walk on the horse trail by my house. Took cpl pics.

Beat my best walking time! 14:57 today OH YEA!!!!! 15:04 per mile average now.
The true test is putting on my bikini

Good for you, congrats.

Did my light routine today, full on tomorrow.

Cardio & Free weights, start with Streaching finish with Sit ups.

Very NICE DuesPaid. Keep up the good work (out) lol!!!

I hope you are careful where you step!
Cool pics, AG.

I scrolled back up, missed those pics.

Nice trail.

Nice huh. Believe it or not I have only seen 2 horses on it in the past 6 mos

Good , all yours. Keep on Trekin

I just played soccer no weight workout. But still 2 1/2 hours of full running and I am BEAT!

2 1/2 hrs of soccer, now that's a workout!

8 to 1030 nonstop running. Nothing a cold beer and hot shower can't fix haha

2 1 / 2 hours of volleyball tonight. We aren't pros or anything, but still lol I am tired.

I'm just wondering. I've been working out for a few years now and have only begun going to the steam room afterwards (for 10 minutes). My gym also has a sauna as well. I've been doing some reading online and can't decide which is better post-workout so I'll pose the question here.

What's better after a workout: the sauna or steam room and why?

I do not know what's better but I do Steam.

Cardio today,,, full workout tomorrow after a 10 minute cardio warm up.

Finally back in the gym after 6 long months!

Monday's Chest/Calves Routine: (4 sets = 1 warm-up, 3 working sets)
Flat Bench - 4 sets
Incline Barbell - 4 sets
Incline Dumbell Flye - 3 sets
---
Seated Calf press - 4 sets
Standing calf press - 4 sets
-------------------------------------
Tuesday's Back Routine
*warm-up Pullover Machine - few sets, get blood in the last
Barbell Row (overhand grip) - 4 sets
Dumbell Row (single arm) - 3 sets
T Bar Row - 4 sets
Weighted Chins - 4 sets w/45lb plate attached

I am so fuckin sore after hitting the weights after six months but so happy to be back feels great

You shouldn't be doing either. Regardless of fluid intake during or immediately after a workout, your body loses hydration. You exaggerate that loss by raising your body temperature in a sauna or steam room.

I hear ya, southend. It can be hard going consistently in the winter.

After a year of no bench pressing because of my right shoulder injury, I've been back to incline presses the last couple of months and it's working out fine. Unlike in past years, I'm only doing partials; I don't want to stretch that deltoid too much. However, I am able to do seated bench's and that's quite productive. I don't know if I'll ever do prone benches again.

Legs today

That's GREAT you guys are working out. Does anyone have any good dynamic tension exercises they can recommend? I heard that it's good for girls to do these type of exercises to strengthen the arms without weights.

Pushups, diamond push ups, dips, and pull ups are all good non-weight exercises.

Thanks so much Nicky. How often do I do these? Every day?

You really with get the best results doing weights, so unless you really can't I would suggest using them. As much as you want, but let your muscles rest at least one day before you do it again.

Also forgot to mention for legs you can do squats, lunges, and calf raises.

Nicky, I do free weights, squats, mountain climbers, planks, jump rope but I still need more toning in my arms. I do these crazy squats called the Hungarian and Chinese wall squats and they really work the legs and tushy. I will do the calf raises too. Thanks.

Do you do chair dips? I find these really work well for my triceps. Push ups and diamond push ups as mentioned up thread also work well for me. Side planks too.

With weights I like to do bicep curls, overhead presses and tricep extensions, with not too heavy weighs, 8lb each hand. I originally used 5lb which worked fine.

Thanks for all the suggestions. I'm going to try the chair dips sounds good. I've been doing the curls, overhead press, and lateral arm raise. The tricep extensions I do too but never knew what they were called til I looked them up just now. I can't do the diamond push ups but I will keep trying.

Even if you can only do 2 or 3 of the diamond push ups at first, keep trying. They'll get easier, I swear And if it helps you can do them on your knees until you work up to the straight legs version,you should be able to do more that way. But they never get as easy as the regular ones do.

The chair dips work well, and you'll notice it fairly quickly. They really define the triceps.

Ladies,

I'd recommend a set of inexpensive pushup bars and light exercise band.

Any set of pushup bars will do and don't pay more than 15 bucks.
I've used them for years and using them makes it easier on your wrists.




If you get bands, go to a legit hardcore bodybuilding site and get the absolute lightest resistance skinny band that they make.



It won't have handles but will be just an actual band.41 inches long or so. and less than an inch thick. Endless amount of exercises you can do with bands..and you can go online to see demonstrations of how people increase or reduce resistance a bunch of different ways using the same set of bands.

The retail store bands are ALL garbage.The light band from the bodybuilding/lifting site is going to be more durable and depending on what you need it for..it can either supplement or replace the weights you for certain exercises.

I'll have to pick up the push up bars and give them a try.

Bands are great. I do pilates and my teacher switches us between bands, weights and rings. They definitely intensify the workouts.

Today:
Chest
Bench- 3 sets of 5 reps
Pec Flys- 4 sets of 8 reps
Incline- 4 sets of 6 reps
Decline- 4 sets of 8 reps
Tri's
Close grip bench- 4 sets of 6 reps
Pulldowns- 5 sets of 6-8 reps
Diamond Push ups- 4 sets to failure
Overhead Dumbbell extension- 3 sets of 6 reps

been working out for about 10 years now, i'm 27. Only in the last 2 years I have really understood bodybuilding or gaining size properly. I try to get 200 grams of protein a day, I take creatine and obviously a protein shake. I lift for big sessions 5-6 times a week. I'm a decent size for natty, 6 foot 1 and 205 pounds leanish.
The more you get into lifting and understanding the science, you realize how many people are juicing. Tons of actors in Hollywood, half the NFL, most of these youtube fitness channel guys etc.
Saw John Cena claiming he has never touched steroids on a clip today LMAO, he's 6 foot 1 and 250 with like 8% bodyfat and about 19 inch arms. Just not possible.
I'm beginning to hit what I would say is optimal lean muscle mass for my frame, so I may consider juicing to see what its like. You can cycle safely but its costly!

Don't juice dude!

so tempting man! haha

I've heard it said that Scott Steiner didn't juice. It's "genetics". Puh-lease.

@NickS,

not worth the potential health risks to you (or your future children) to mess with the juice.

and yep, once you're lifting hardcore and understanding training and nutrition...you can see what normal human limits are AND notice celebs that seem to be stretching the boundaries of those human limits. There's that 1% of humanity that ARE in fact genetic freaks, but like you said...lot of juicing going on

@Moe,

I was a strictly WWF fan, so didn't pay attention to wrestlers in their pre or post WWF careers. I remember the Steiner brothers as a WWF tag team. My late buddy Rich and I were watching wrestling one day and he said ...Big Poppa Pump...is one of the Steiner Brothers...this was pre internet-everywhere era so I told him he was lying. He was right, in a million years I wouldn't have believed it....

Legs today

Quads- Squats, Leg Press, lunges, and then burn them out with leg extensions
Hamstrings- Leg Curls
Calves- Standing and seated calf raises

I hate leg day!

I wish, last workout was Friday.

On break for week or so, poison Oak.

Need to keep skin dry , 3- showers a day with topical meds.

Sucks.

Your right gett I know the risks, its just frustrating when you reach the level you can only naturally get too. Here's a question for you, (and other American posters) For the love of god how much steroid use is in the NFL today??
I mean were seeing dudes at 250-60 pounds with 8-10% BF and arms as big as Arnie. I mean are any Linebackers and Running backs Natty?? LMAO if Clay Matthews try to claim Natty, dude went from 170-250 pounds in like 3 years, look at his arms now!! And he roomed at college with Cushing a convicted juice head.

Def not worth the risk.

In high school I took deca and winstrol and was too stupid to use a testosterone blocker.

Long story short ended up having to do the surgery to have the stuff removed from your tits.

Sorry but that made me laugh

Look at their foreheads they are HGH pros... some people are born into being big as a brickhouse and need a little work but you can spot the HGHers.....i am guessing their is some new undetectable stuff floating around now

@NickS,

Dudes on here who played organized football will be able to give you a more informed answer, but performance enhancing drugs are RAMPANT in the NFL.

More telling than the size of these guys....is the amount of injuries that have happened the past 4-5 years. Football has always been a violent sport. They are actively preventing headhunting and dirty play yet I can't recall as many injuries occurring in the past as they have in recent years.

Now, here is where an ex football player will know better than me. For football related strength....these Dorian Yates physiques aren't necessary and in fact can hinder pro athletes.
Football players , especially Linebackers, used to built like amateur wrestlers..because some of the same movements(and muscles) are required for both sports...

There was a famous clip of NY Giant Brandon Jacobs steamrolling one of these supermuscular defensive players Laron Landry who plays for Washington .

Laron looks like a superhero but that didn't prevent him from THIS

https://nyrant.files.wordpress.com/2012/03/jacobs-destroys-landry-week-1.gif?w=490

and their chins

YUP!!! and laron landry was/is a defensive back and I believe was a #1 draft pick and a stud at LSU and smooth and athletic he allegedly weighs 220 today he was 6 ft probably 190 at LSU and now he looks like a ridiculous freak as an NFL DB, he looks like a defensive lineman, he may have some life problems going forward

Yeah I read Landry got caught juicing by the NFL. Jesus christ if your going to try to get away with it don't post twitter pics of your 20 inch arms! lol

@NickS,

article from 2012 about one of the first guys who I noticed was CLEARLY juicing in the nfl, D. Boston


http://sports.espn.go.com/espn/magazine/archives/news/story?page=magazine-20030901-article6

note where his career ended up, after 2012

Interesting article thanks gett. Are the NFL going to do anything to cut steds and HGH out of the game?? A 3 game ban does nothing! Should be two strikes, first time caught using banned for a whole season, next time banned for life.

Just finished chest, shoulders, triceps, and bicycle. Right shoulder is not yet completely healed, but healed enough to accommodate an adjusted workout. Chest and militaries were okay, but pressdowns just didn't hit the triceps quite right today.

I did chest, triceps, and shoulders today too.

Chest- Flat bench, incline, decline, flys
Shoulders- Barbell Shoulder Press, rear delt flys, lateral raises
Tricep- Close grip bench, diamond push ups, pulldowns

actually a 12 week or 16 week cycle, wont be that expensive. I am 42 yrs old. I am 6 ft 3. 255 lbs. I have been using gear for about 6 yrs. now. I run test c with equpiose every summer. I have no regrets using juice. you just have to find a source you trust. I have 3 sources I trust in Europe.

I hear you Flamingo but I live in Queenstown New Zealand currently, and its so hard to find, even any drug over weed is hard to get here! I know in Europe, the US its not too hard to source.

NickS,

Have you ever looked into natural testosterone boosters? I ask because when I used to lift and we'd read the labels of the newest supplement...it was always made up of extracts from stuff that we were able to find at ethnic supermarkets and Asian herbal stores.

There has to be some native plant out there in NZ that you can use.

I'm not naive....I know it will have limited effect compared to other stuff....but worth a shot.

I like the mineral zinc. 25-50mg at bedtime to lower cortisol, helps sleep and libido i find.

Zinc's good for supporting healthy testosterone levels and is a common nutrient deficiency.

Zinc is also a natural mild anti-aromatase inhibitor.

Won't give you no juice gains obviously, but good for health regardless.

Back and biceps today

Saturday's planned 1hr 15min.
Full workout
5by5

10 min. Cardio on bike.

Stretch

5 sets of 5 each
Flat bench press
Incline bench press
Close grip bench press

5 sets of 5 each
Barbell curls
Overhead lifts

5 sets of 5 each
Seated dumbell curls
Squats

2 sets of 25 sit-ups.

Stretch

I am looking forward to this Saturday.

Look to get back to doing this three times a week.

Gett, I have taken test boosters before, however can't say I noticed anything. Also took the tribulus test. Some guys are saying, legal test boosters do nothing for young guys, only has an effect if your test is low due to age, say 50 years plus.
Been hearing some good things on taking beta alanine, mixed into a pre. However, from my experience, and also some guys in the industry who talk a lot of sense (Rich Piana, Elliot Hulse) anything outside of a pre, creatine and a protein shake is bullshit.
On the workout front, one thing that I been working a lot lately that barely anyone consciously works is my neck. No point getting big and having a pencil neck! You should aim to have your neck the same size as your flexed arm (in my case 16 1/2 inch) and the same as your Calf. Those 3 should be around the same.

NickyS I'm sure you look just fine. What will the side effects be if you use that stuff? How will you look when you're 50? Will you need a bra? Ask any chick, the ONLY muscle that REALLY counts is the one hiding in a man's pants. What are you going to do when your body looks bigger and better but you are hung like a newborn baby?

Save your money. Don't buy into the hype, it's not worth it.

I'm going to look into those push up bars and the bands you suggested. Thanks Gets.

@NickS,

Good luck, whatever you decide to do. Fact that you're mentioning neck training shows that you take an old school approach to training.(which is great)Speaking of old school, have you ever read any articles or books by the late Larry Scott? There are some old school movements and exercises that people have abandoned, but were tried and tested. People don't train for symmetry anymore but just for mass. I've never heard the neck, flexed arm, calf thing before but it does sound like makes fr a more balanced physique.

@AG,
tell us how the bars and bands work out for you....and remember....the bands you want are the lightest skinny bands they sell......about 41 inches around.

Right now I am at a relay for life cancer walk just walked about 16 miles trying to beat my 20 miles...it's only midnight so I still got time


Ok Gets I will for sure. Thnx so much for all your suggestions.

How many miles did you go AG?

Im sure you beat the twenty.

23 miles

Hi Gett, yes I have heard of him, there's a lot of things better about how the old guys did things, Like Arnie, half the size of the guys today but revered so much more than anyone today. Because its only just not possible how him and those era guys looked like, he admits steroids but weak, weak doses and when it wasn't illegal. Even without I'm sure he would of looked magnificent!.
Yes there is guides to build the perfect proportioned body, another thing is to aim to have your chest 10 inches bigger than your waist measurement.
What kind of stuff do you do in the gym gett? Bodybuilding or powerlifting? I used to just do bodybuilding but recently threw in a power day once a week with great results, managed to get a 450 deadlift the other day, first time i tried using chalk and couldn't believe I overlooked it before! Helped my grip tremendously!

Rest day today, back and bi's tomorrow.

Nice

Like I always tell you, you never disappoint

What I did today

Back
Pullups- 3 sets of 7
T bar rows- 4 sets of 6-8
Lat Pulldowns- 4 sets of 6-8
Low rows- 4 sets of 6-8

Biceps
Wide grip curls- 3 sets of 8
Preacher Curls- 4 sets of 6-8
Alt db curls- 4 sets of 6-8

What time frame do you do this routine in?

A little less than an hour!

Nice, quick or no breaks between.

I'm gunna do this.

Thanks

Depends on what exercise it is, but usually around 30 seconds give or take.

That workout has been working great for me, let me know what you think of it!

Bodybuilding off an on for past 15 years.I go about 2 years without missing workouts but then get burned out. Past 2 years, have done bodyweight movements/calisthenics...with chains, weight vests, heavy bands. Will go back to the gym this summer but will mix free weights with bw exercises.

I brought up L.Scott because he advocated using gymnastic rings for upper body development decades ago, and I've gotten good results from a variation of gym rings...called "blast straps".They are touting TRX and blast straps like they've reinvented the wheel....but they are modified gym rings.

That's a good deadlift weight, and a great idea to confuse your body by throwing in a power day. Also a great motivator to train with those power guys (most of which are psychos). Definitely keep pushing.

yeah gett, I'm a big fan of chains and bodyweight movements, I have been learning recently how Tyson used to train and while he was at his peak, his early years he didn't touch a weight other than to shrug. He did dips, pullups, push-ups etc. I read recently over on bodybuilding.com in an article that you can achieve your maximum arm size capacity on bodyweight exercises alone which is interesting.
To gett and anyone else, what are views on some of these youtube fitness channels and people? Like Kali Muscle, Hodgetwins, Rich Piana, Jeff Seid etc anyone follow anyone's views advice?

Long workout today, legs and shoulders.

My legs, back core is usually my shorter workout.

Am i doin something wrong?

How long is this workout for you and what are the reps?

Legs and shoulders take long for me because it's pretty much 2 days combined into 1. I'm trying to hit every muscle twice a week and the only possible way was to combine these 2.

It took me a little over an hour and a half.

Shoulders
Barbell military press- 4 sets of 4-6
Rear delt flys- 4 sets of 8
Shrugs- 3 sets of 20
Db shoulders press- 4 sets of 4-6
Lateral Raises- 3 sets of 6

Legs
(Quads)
Squats- 3 sets of 5
Leg Press- 4 sets of 6-8
Lunges- 4 sets of 15
Leg extensions- 4 sets to failure
(Hamstrings)
Lying leg curls- 4 sets of 6-8
Sitting leg curls- 3 sets of 6-8
(Calves)
Seated calf raises- 3 sets of 20
Leg press calf raises- 4 sets of 20
Standing calf raises- 4 sets of 20

Full workout this afternoon.

Should be an hour 15min.

Friday I will do legs.

Machine flies followed by incline benches then pressdowns.

Cardio today, gonna swim some laps and then do an ab workout.

Leg and leg biceps extensions, latt pulldowns and barbell rows followed by cambered bar curls.

I think those kinds of outlets are good for keeping people engaged and motivated.....and entertained. I think you can supplement or tweak your fundamental understanding of weight training by hearing from other lifters....in real life or a youtube celeb,but only after you've studied the basics.
The danger is...some kids not studying or understanding the basics and just going by what some internet celeb said.


I picked up some good pointers from some of the lesser known youtube guys.

here is a post about a lesser known tv guy who uses "unorthodox" methods to get people into shape

http://www.gangsterbb.net/threads/ubbthr...true#Post765301

there's some weird guys out there operating! some are so ridiculous like Kali Muscle claiming he's natty! haha Gett I keep thinking you will look like Marlo Stanfield in real life! lol

NickS,

Yeah ,Kali and some of those other guys fall into the "entertainment" category.We've both worked out long enough to spot guys who appear to be taking "other substances".Again, some guys are genetic marvels, but that's a small % of humans, the rest who appear that way are not natural.

Avatars do play a part in how people are perceived. Binnie had the avi of Fannuci from GF2 before , and he was writing these insightful posts but I was halfway afraid of him because of the avi, lol

I was very late to the Wire, but when I did watch it...I noted that the actor playing Marlo might be Haitian, as I am. He is, and we do share some facial features but not more than what people from similar ethnic backgrounds would share.

Rest, need a day off.

Between Golf, fishing, my workouts and some business in between, I need a day off.

Rest today. Back at it this weekend. My weekends almost always include Fridays and Mondays.

Best show ever man!!
On the workout front, some advice for people out there who are interested in bodybuilding, or mass building. If your doing this stuff natural ie. no steroids, you really do need to lift heavy in the 5-10 rep range, only occasionally would I go higher than that to gain size.
I know tons of 'experts' out there, pro bodybuilders etc say you don't need to lift heavy to gain size,but remember, pro bodybuilders are all on steroids, and you can train differently when you juice. Why you see Jay Cutler doing 20 plus reps using 30 pound dumbells even though he weighs like 290 pounds. Same as if you watch Phil heath doing literally the most pathetic quarter squats! IF your not on these steroid stacks you need to keep lifting heavy! If your compounds, bench, deadlift, squat, military etc keep going up in weight over time you will gain size and muscle.

Did my full routine today.

Took an hour and fifteen minutes.

Felt good, feel strong.

I think I will workout early Monday moring before my round of golf.

I did that last week before hitting a bucket of balls and was killin it.

20 minutes cardio
20 minutes light weights
2-sets of 25 sit ups

Tomorrow a full routine again

Sunday rest.

Monday morn a half routine before a round of golf

Has anyone experienced this; During the past month or so during my bench I have been having some pain in my elbow that radiates through my tricep about three quarters up my arm stopping before the shoulder. Online it said I should change my grip my brother told me I shouldn't lift all the way up so I don't lock my elbow. It never happens when I dumbbell press only with the bar

I get that in my right arm.

I change my routine a bit to accommodate the arm for rest rather then get an injury that could put me off the bench and on the couch.

Mine is on my left, I think I am just take some weight off or try this hand position

Wow, not sure I could get used to that but I will try it next time I have a spotter.

Having some bad allergies lately, missed the last two days.

After decades of lifting, a few years ago I developed a hematoma in my left elbow. One culprit that led to it was tricep pressdowns. So, I backed off of doing them, benching, and militaries. That's what you have to do to get over those type of injuries; there's no way around that. My size and strength suffered, but the last thing I want is to end up crippled. So, I'd suggest reducing the intensity of your workouts and following some of the advice provided above. Experiment. Find out what you can do to achieve the same or similar effect without endangering the bodypart in question.

Fellas,

they aren't a substitute for free weights,but I've gotten great results with HEAVY bands. Father time is undefeated, so when you start to get these sprains, etc....you've got to do what like the Brady Bunch sang "When it's time to change..sha na na na na na "

Today was one of those days for me where you just don't want to get out of bed to go exercise. Ever feel like that? I told myself Get your ass up and go to it. Now I feel so much better.

Just got back from the gym. Did incline benches and triceps then twenty minutes on stair stepper. God, it's hot here.

Incline presses are my only routine I hate.

I dont like placing the bar back behind my head but I do it and do it with caution.

You're doing militaries behind the neck? If so stop. That's one of the worst you can do for the shoulders.

I agree, very dangerous. Unless you're doing it with light weight and/or spotter, I would stay away from it.

Sometimes my workout is with light wieghts ( 55lbs.)
Sometimes a bit heavier ( 85lbs.)

I do 5 sets of 5 with a 7 routines plus cardio to start ( 10 mins.)

Finish with 2 - sets of 25 sit ups.

I will loose the incline bench presses since I do find my shoulders sore often when I get more than 3- workouts in a week.

It will feel strange not doing them since they were always my second routine but I will pass those and go right to the close grip press.

Heading down now for a full routine of about 1hr 15min.
Light weights today.

Thanks All.

I still do incline benches, but I only do partials. In fact, more and more, I do partials on many movements such as angled leg presses and flies.

Not sure what a partial is. I will look it up.

I actually did them...the inclines, but I think I will only do those now with the lighter weights.

I skip Sundays, Golfing on Monday.

Next workout Tuesday, with weights I mean, I will get pleanty of cardio in between.

Have a great weekend all.

yeah ... with a knife and fork.

My cardio for today is high output on a recumbent stationary bike in the gym. My objective is to get to 110 percent of my age-adjusted maximum heartbeat.

I like Bronx's work out BEST!

i do a ton of reps Alfanosgirl..

Hey, you got to eat right? I looked it up; you're burning about 30 calories an hour during your workout

ill bump it to 60

I need to get back at it.
Haven't touched a dumbbell in more than a year..

Used to weigh 86 kg (190 in pounds) and I'm 1.80m (5'11)
with 11% body fat, now I'm 82 kg with 20% body fat..

I don't feel as good as I used to when I worked out, a little over a year ago I injured my shoulder and I couldn't work out for 6 months, after that I got a little depressed and now I have trouble beginning again because I have to start all over.

I have to though, because I miss that great feeling you get from working out, lifting weights and also running and cycling. I hope next week I can report how it went for the first time in over a year :-D

BB,

Ease back into it..slow motion is better than no motion..and let us know how you're progressing.

Because the USA is not on the metric system...your post threw me off(even though you posted lbs equivalent)

signed
Quarter Pounder aka Royale with Cheese

Did a heavy bag session yesterday, first time in months (due to laziness and a lower back injury). Feel inspired by the thread to get another one in tonight

Injury is what shelves us all.

Take the brake but know when and what you can do to get back on any program or routine again.

Do it.

Fight back, dont let that get you fucked up in your head or Body.

Do lighter, less or little but do something.

You know what we put on our french fries??
Mayonaise, we drown the motherfuckers in it LOL
Great movie, I have to see it again..

Thanks for the support guys, I'll keep you posted!!

Push ups, sit ups, squats, 30 minutes with the heavy bag, keeping things simple, getting things back on track (minus those d**n peanut m&ms that are so addictive).

Link not live but if you copy paste it will go to

Even if you didn't work out today, James Harrison did.


https://nextimpulsesports.com/2015/11/06...ed-to-his-body/

Doing an experiment to see if its possible to get to an NFL players size and strength, Like a line backer or taller running back.
Currently I'm 6-1 205 pounds, seeing if I can get to 230 leanish. The workouts football players do are incredibly grueling. These dudes get their physicality in their college years so Iv'e been watching some vids and looking at some programs. Doing a ton of heavy compounds, deadlifts, bench, squats and power cleans. The strength these guys have is unbelievable I bench 275 which is respectable but I just read Eli Manning of all people was benching 315 in college so I got some way to go lol

Nicky,
Look up Brian Urlacher.He was a safety in college and bulked up 30 lbs to play linebacker in the pros. He kept his speed and athleticism. Maybe his regimen was in a book or online.
Nfl guys are unreal athletes.Take the strongest guy you know and give him the speed of the fastest guy you know and that guy might be able to make it to the second week of a training camp.

Rugby athletes look jacked.What are their workouts like?

Go for it, good luck Nic.

No workout for me today, Sunday's off.

Tomorrow morn, 20 minutes cardio. 5x5 weight routine ( 5 sets of 5 reps) 2 types of presses, curls, flys and finishing with 2-sets of 25 sit ups.

thanks dues and gett, I know that dude Gett he's massive!! Rugby workouts are often very similar to NFL in terms of the compound lifts. However in rugby you do a ton more cardio stuff because every player probably covers over 5 miles in a game and you have to be extremely fit, not stop start.

thanks Nicky,

good distinction between American football and rugby athletes.
Rugby guys must be superfit. Stamina of soccer player and strength of a football defensive back. Super elite athlete to play on high level.

Speaking of super athletes.

Is crossfit big in NZ? I watch the finals every year and THOSE guys and women are FIT!!! Some of their workouts and movements are dangerous and go against how I was taught to work out (kipping movements are a joke to me) but can't deny that the top crossfit people are among the best athletes on earth.

hey Gett, yeah crossfit is pretty big, I live in a tiny town but they still have their own specialized gym just for crossfit. I have heard there are a lot of injuries in the sport, I guess its because sometimes there just trying to get reps in a short time so technique goes out the window. They are very fit though, and in great shape. Seems a lot of women have really taken to it also.
Speaking of Rugby and NFL comparisons (and I love both sports), a decent line backer season is to make 100 tackles in a season. I remember a rugby world cup game (semi Final) where a French dude made about 45 tackles in one game!! So that's the level of cardio fitness you need to have.
How are your workouts going gett? Any new programs?

Nicky,

interesting about the amount of contact and endurance required...hope the rugby guys don't suffer concussions as much as NFL guys do.

As far as working out, sadly......for the first time in 6 years....I've become mentally weak and let real life stuff interfere with working out.

I missed maybe 8 workouts total in 5 years, but in the past 9 months I've just fallen off. Still do cardio.....still try to eat right but just lost focus to workout. I have no excuse and I'm gonna snap out of it.

haha Gett we all have those periods, I find a new written program helps you get your motivation, or a goal, like I want to bench 315 or squat 400 pounds or something. For me a Pre-workout helps me get up and go early morning before work!

Thanks for the encouragement, Nicky.Gonna regain the weight I lost and try to put on an extra 8 pounds.

good luck bro, do you find it hard to gain weight? Always been a struggle for me!

thanks. I'm a classic ectomorph/ hard gainer.

Strength War videos

I picked up working out again a month and a half ago and hit the gym at least 3 times a week. I also got a hometrainer bike so I can work on my cardio while watching Netflix ;-)
I must say I feel a hell of a lot better by working out regularly again..

Those are some huge Mofo's btw GTS, they must have access to some top shelf creatine haha..

Have you guys ever heard by the way of this Mike O'Hearn fellow??
He's 47 years old and looks like some mythological Greek god, but swears he never took any PEDs. He says it's because of these special supplements he takes and you can buy them from him for about half your paycheck a month LOL

Any thoughts??

While I'll allow that there may be one or two genetic freaks on the planet, noone cut like he is and with that musculature has refrained from using steroids.

According to him his secret is supplements made of freeze dried duck eggs and you can buy them from him for $699 per box..

https://mikeohearn.com/store/natural-supplements-1-month-supply-anti-aging-solution-vials/

Billy,

good to hear you're back in the gym.Just the presence of this thread has motivated me to stay at it.

I remember OHearn from magazines, when I first started lifting. He had to have been only 19 years back then.He clearly has good genetics to look only slightly older then he did back then and in about the same shape. Most of your top level physique guys have the genetics, and just work to maximize their potential.

The guy interviewing him is an admitted roid,hgh,etc user and standing next to a GMO human being(a mutant), Mike looks like he could be natural.

When he took the shirt off though...the red flags came up.
and I have to laugh at the anti-aging product he's hawking to poor suckers.

Nice quick shoulder and abs workout today. Was going to do legs but the gym was too busy.. Legs tomorrow.

There's a common conception that the best way to build muscle quickly is to do fewer repetitions, or complete cycles of the exercise, with heavier weights.

For example, you might be encouraged to do five reps of arm curls with 15-pound weights instead of doing 12 reps of the same exercise with 8-pound weights.

A new small study published this month in the Journal of Applied Physiology (based only on men, unfortunately) suggests that's not true.

Instead, the paper suggests that lifting lighter weights for more repetitions is just as good as lifting heavier ones for fewer reps. That's good news for those of us who might have been turned off by the idea of having to pump hefty loads that could end up injuring us.

That O'Hearn dude is the same height as me, 6 ft.3.

I woulda thought it's hella hard to have muscles that big when you are that height because of having longer arms and shit.

Current routine is 2 sets of 20 reps with 20 kg (I think) weights every day and walking 2 hours every other day.

Been consistant with yoga, recently added regular, fist and finger tip push ups to my morning and afternoon routine. Want to get back into hitting the heavy bag just haven't found the motivation for that yet

Dude,

wow, finger tip pushups. Only seen that done in martial arts films.

How I started was holding the pushup position with your finger tips to build strength and get them used to the weighy. I have my brother to thank for being able to do them, 6 years ago my weight got to over 300 lbs (personal issues made me not care about myself) after a visit to the hospital due to breating related issues, smoking not taking care of myself I told myself I never want to be in that situation again so my brother helped me get into a routine. 1-2 years later I was down to 180 not I keep it around 190-203. Know I try not to put anything bad in my body (though I still enjoy cigarettes) yoga push ups pull ups squats abs everyday last year I added hand grips I am up to 250 lbs in each hand. In conclusion to my ramble around 180 I could do them with ease just recently added them to my routine again I can get less down before my hands start to buckle but I am working at it and I know I will succeed because I have faced greater odds and won.

Sorry for the ling drawn out response

Thanks, Dude...glad to hear it. Life knocks everybody down, not everybody lifts themselves back up though.



Gonna try to get into either yoga or capoeira in the future.

I will always advocate for yoga benefits physical and mental are great. A buddy of mine did capoeira for a while he loved it bow he just runs like a mad man

Keep meaning to get into either yoga or tai chi for the health benefits, reducing stress etc.

But most of my limited time exercising at the moment is spent lifting or boxing.

Recently, I was diagnosed as having arthritis in my thumb areas. Grasping barbells and dumbbells is intermittently a challenge, but doesn't preclude curls, benches, etc. But it's been a wakeup call because, previously, I was working out like I was 25. Primarily, I've adjusted my workouts to preclude injury or aggravating existing injuries. I won't give up weightlifting until I am physically unable.

Yes GTS, like you said the man is 47 years old and more than 25 years in the game, whether he uses something or not, he looks pretty amazing for his age..

I've kept going to the gym the last couple of weeks, I finally feel that I've got my rhythm back and I don't want to lose it again because it's pretty hard to begin again after a very long lay-off, especially now that I'm getting a bit older. This thread can be a little extra motivation like you said.

Have you ever heard of the Youtube channel of Lui Marco btw? He's has very informative and funny videos on fitness and bodybuilding. He himself is absolutely natural, but he discusses everything fitness/bodybuilding related, also the taboos. In about 6 weeks or so Mr. O takes place. I wonder who will win this edition, a lot of guys train in Kuwait these days which is supposed to be a Bodybuilding paradise, where they have the best of the best vitamins at the athletes' disposal. Very strong and high quality vitamins, if you catch my drift .

Here's the latest video of Lui Marco btw, where he talks about Kuwait and the upcoming Mr. Olympia. My countryman Roelly Winklaar looks unbelievable 7 weeks out.

Billy

Is there any point using protein powders, vitamins or supplements if you don't go to the gym?

Because I don't have time go to the gym anymore for work reasone etc.

I just lift weights at home and power walk.

Also what protein powders do you think are best?

Sure, if you lift weights at home it always helps.

I always use whey protein if I buy powders, but it's even better to get it out of food, like cans of tuna, low fat quark, nuts, beef or just eggs.

Personally I don't do anything crazy, just 3 normal meals a day and 2 shakes. Plus an extra meal in the evening which can be a can of tuna or 500 grams of quark for example..

It's important to understand the body's physiology. Your weightlifting tears down muscle tissue and it rebuilds between workouts. To rebuild it needs complete protein. However, the muscle cells are genetically programmed to use only a certain amount of protein. That's why bodybuilders use steroids: they enable the cells to absorb more protein.

As stated above (absent steroids), a good diet and regular intake of complete proteins at a certain level should assist your bodybuilding. If you want to augment the protein intake with supplemental protein, go ahead. But keep in mind that it's not necessarily productive. So much of it is passed out of the body.

Good post ,Oli.

Sorry to hear about the arthritis. Have you tried the heavy duty exercise bands? Don't laugh...they make some really strong rugged ones..and bands are easier on your body .



Billy,

thanks for the heads up. I halfway follow modern bodybuilding.I could never get into to full blown Hulk guys when I was younger. I wanted to get myself into Frank Zane or Lee Labrada shape. The sports has changed so much that Lee Haney would look small next these modern guys.

I'm aware of the bands, but don't use them. Maybe I will. The arthritis comes and goes and I use Salonpas between workouts.

It's so hot outside that instead of going on the trail I've been working out inside which just isn't the same. But Yoga has been saving me. It gives me a great workout and calms me down.

Have you ever tried aerial/gravity yoga, went to a class with someone I couldn't gt down with it but she loves it the only kind she does

I've never tried it or ever heard of it. So I looked it up and it definitely looks challenging.

Ran a mile yesterday and today at a park and nature trail by my apt followed that with 45 minutes of yoga.

Never been a big runner but I have to say it is refreshing and helps clear the mind

Worked legs, back, and bicep today. I'm finally into a workout rhythm that acknowledges my age, a little bit of arthritis, and avoids injuries. I'd still like to really throw those weights around more, but common sense prevails.

Have been keeping up with the running 11 of the last 14 days feels good, dropped 6 lbs

My schedule is playing havoc with my gym access this semester. Basically, I'm only making it to the gym on FSS. Still, I'm keeping up the muscle density and cardio. Today I felt extraordinarily tired. It could have been because I skipped breakfast. In any case, tomorrow's another day.

Phil Heath won again. I don't follow the sport like I used to, but I try to keep up with who the king of the hill is.

Didn't know Kuwait was the new bodybuilding hotspot.

NBA #1 draft pick Ben Simmons out at least 8 weeks with a leg/foot fracture.

Immediately I started thinking about reports that he's gained 33 pounds since end of college season. You're ASKING to get injured putting on that kind of weight that fast.

article from earlier this year about basketball athletes trying to bulk up. guy who trained Jordan was against this rapid bulking

http://www.espn.com.au/nba/story/_/id/17194156/brandon-ingram-delicate-art-weight-gain

I used to work out untill the moment my shoulders got injured,now i am stuck with torn in the rotatoe cuff

glad to see this thread reached 15 pages in my absence. I took almost a whole year off from training and just a few months ago got back into the gym and hit it full force, and I'm stronger than ever. Today's chest routine...

Flat Bench - 5 sets 5-10
Incline Dumbbell Press - 4 sets 10-12
HammerStrength Incline Press - 3 sets 10-12
Pec Deck Flyes - 3 sets 10-12

Majority of my chest routines start off with incline presses whether it be with the barbell or dumbbells, but my upper chest is my main focus when training chest because like most serious lifters I strive for fully developed and striated upper pecs. If not incline, I'll start with heavy flat bench. I always go as heavy as possible on flat bench because it's what my chest responds best to. When I say heavy as possible I mean as heavy as I can go with proper form for atleast 5 cleans reps reaching failure at the top of that last 5th rep. From there I'll go on to an incline press going for a higher rep range of between 10 -sometimes as low as 8- to 12 reps. Maybe even 12-15 if my energy is really soaring which means I have drank enough water and have ate enough food in the hours leading up to my training. The 12-15 rep range is typically the number of reps it takes to induce muscle hypertrophy. If you don't know and would like to know what muscle hypertrophy is let me know and I'll start a discussion on it or I can explain it thoroughly and understandably for you guys right here. To everyone who plans on hitting the weights today or doing anything to further better your physical shape and well being I give you my respect and encourage you to keep at it. Have a great day everybody

Yesterday (Tues. Feb. 7/17) Back & Biceps

Wide grip Pulldown - 4 sets / 10-12
Neutral grip Pulldown - 3 sets / 10-12
Deadlifts - 5 sets/12,10,10,8,12
Dumbbell Row - 3 sets/10-12
Seated Cable Row w/Neutral grip - 4 sets/10-12
-
Barbell curl - 3 sets/10-12
Preacher curl w/dumbbell, one arm at a time - 3 sets/10-15
Cable curl w/straight bar attachment - 3 sets/10-14

sore as hell today after taking 2 or 3 weeks off from deadlifting. Remember plenty of water and food will assist in faster recovery time for your sore muscles. Also drinking enough water in the hours leading up to your workout will give a much greater pump during your workout and help your muscles endure those intense sets without cramping up

Hi, do you think that bench press is the best exrecise for chest and triceps ? I heard once (i think) that bench press is really good for the triceps and not only the chest.

You can't bench without using the triceps and the deltoids. The closer the grip, the more tricep used. You'll have a devil of a time building pec muscle tissue without benching.

So bench press for the triceps its even better the isolated triceps exrices ?

No. Do movements that are specifically designed to build that specific muscle tissue.

Flat bench is the bread and butter of chest exercises and will inevitably build you some thick meaty triceps as well. For a well rounded chest you should always include incline pressing whether it be with dumbbells or barbell. Flat benching with a barbell will always engage more triceps than when pressing with dumbbells and this will lead to awesome triceps development, as any compound free weight pressing movement will, however the bench press is king. Isolation/cable exercises have their place and can be great but do not even compare to the iron when it comes down to really adding size and muscle. I'd recommend both to be honest. For all around development with any muscle group it's necessary to include both free weights and isolation (cables, machines etc) movements in your routines. If you'd like I'll put together some sufficient routines for the muscle group you're interested in and post them here.

Ok i got thank you, and right now i have problems with my shoulders...
So i can't workout, i have them for years, but i am just too lazy to go for a massive treatments (surgery and stuff...)
You doing cardio too right ?

I've had trouble with my right shoulder for years. I work around it by exploring different lift angles and movements when working chest and shoulders. For chest, try flies, both cable and dumbbell. For shoulders, try standing militaries at a 10 degree or so forward angle. Also, try side-laterals.

In all cases, use light weights to explore the effect those movements have on the injuries and on building muscle tissue.

I think i have a tear in the rotator cuff, i went to the doctor and he send me to do some xrays and stuff, i am just lazy to go haha.

If you do have a tear, you have to lay off any shoulder movements for quite awhile. I don't know if mine was a tear, but I laid off off shoulder work of any type for months. I tried to work a round it and did endure some pain. However, a couple of years later I still can tell it's injured, so I limit my workouts as I described above. Nothing short of surgery is going to repair it.

Remember when you told me about the Nike App two years ago? Well, I'm still using it. Not for running but for WALKING. My time is usually about 15 min & 20 secs per mile. When I walk with one of the moms it goes up to 16 minutes Boo, she walks slower than me. Thank you so much for recommending it. Hope you are doing well.

I skipped the summer of 2016 lmao it was way too hot. I swam instead. Nike app doesn't work in the water

Been back for 2 months. Since September. Doing lots of cardio. Which I hate. Lifting more every week too.

Getting ready for the summer.

This year I will be running a very simple cycle. 12 weeks of test E. Plus the first 4 weeks with d bol too. Probably start the cycle in May.

Which one are you?

JK.

Lol. They wouldn't know what inside of gym looks like.

@ flamingo

What's the overall weight in KG's you can lift with dumbbells using one arm?

And how many reps can you in one sitting?

Sometimes the arthritis in my thumbs area limits me. Today I had to confine my workout to flies and benches. I'll get shoulders and triceps tomorrow. Working through the pain can be a real challenge sometimes. Adjusting hand placement can help though.

I really don't lift heavy for my chest with dumbbells. I'm scared of shoulder injuries. I use the smith machine to lift heavy for my chest.

In my 30s, I injured my sternum cartiledge while doing prone bench dumbbell flies. I think I was using 50 lb. dummbells and getting really deep. I've not done any flies since except cable flies. I rarely do dips and when I do I don't go deep at all because of the significant ache I get in my sternum area. I do partials primarily for my triceps.

NickS,

Hope all is good with you. One of the youtube muscle guys, CT Fletcher is going through a big health scare.


I like his persona, but he's a lunatic (as most current or ex-power lifters are)


http://generationiron.com/ct-fletcher-released-hospital-confirms-needs-heart-transplant/

Correct Gett. There's no telling what their steroid use was (or is) and its deleterious effects on them.

I'm very careful about following workout or nutritional advice even from a doctor let alone a tv or web personality.

These past few months I have been power walking 5 to 7 miles a day. About 3 in the morning, then walk another 2 to 4 at night. The other day I got home after my morning walk, felt so nauseous and dizzy. While I was showering I felt like I was going to faint. So, I didn't even rinse the soap off, just got out to lie down on my bed since I could barely stand at that point. I think I suffered from heat exhaustion. It was only 70 degrees that morning when I walked. So, it's not like it was extremely hot out. I never eat or drink beforehand. So, I guess my sugar was low and the heat got to me. It took me about 4 hours to not feel dizzy anymore. Terrible feeling.

Be careful in the heat when exercising.

Alf, always irrigate your system before any workout.

WTF?!? Rich Piana and Dallas McCarver are dead..

https://www.thesun.co.uk/news/4321032/ri...estranged-wife/

http://www.menshealth.com/health/dallas-mccarver-bodybuilder-dies

Just got back in the gym today after a 10 day vacation layoff. All went pretty good. Did chest, shoulders, and triceps. Tomorrow it's Back, Biceps, and legs. Taking it all slow.

Yes, 30 minutes cardio and 2 - sets of 50 sit ups.
Same for rest of the week and then weight routine next.

I am going to see the physician next week because of my long last shoulder injury i hope i can finally have the proper treatment and then i will go back to rhe gym.

Good luck Meyer, hope it all goes well and you heal up quickly.

Nothing worse than a injury that keeps you from doing things.

Thanks alot !

I work out daily. I have bad arthritis in my right shoulder, so I wear a shoulder brace. All the old geezers in the gym come up to me and ask me what's wrong with my shoulder. What they really want to do is to tell me what's wrong with their shoulder.

I always listen respectfully and ask four questions: Did you have surgery? Who was the surgeon? Were you satisfied with the outcome? How long before you could do anything useful with your arm?

The answer to the last question--many months, and only after intensive physical therapy--is what keeps me away from surgery on mine. Not only that: if I keep at them, I find that more than one-third had to have the surgery done over again. Not for me!

Agree, i’ve Had pain in my shoulders, mostly left. Never even thought of having the surgery I know of from many who have had it.

My closest friend goes for regular procedures on his neck and Knee yielding zero relief.

I understand and feel bad that their pain is much worse but never understood the doctors selling them on these services and operations.

I lightly work through the injuries and notice the reduction of pain without meds, shots or surgery. A method of changing the way I work out and exercise is best for me but also understand it may not work same for all depending on age and level of injury.

Keep moving.

I have a right shoulder injury from years ago that inhibits my benching and military presses. So, I haven't seriously benched in years. However, I still do standing militaries, but I use a leg machine that allows me to press at a slight upward angle. That takes some of the stress off my shoulder and it works quite well.

I would never have surgery unless I was in dire pain. I have a sports hernia that gives me some pain from time to time, but I won't have surgery. I just don't do any direct ab work. Sometimes I have to lay off a movement for weeks, even months to allow the injury to heal. That's the price you pay, but it's better than surgery.

Agree, feel well.

Did full 5x5 routine today

10 minutes cardio. 5x5 weight routine ( 5 sets of 5 reps) 2 types of presses, curls, dead lifts, flys and finishing with 2-sets of 25 sit ups.
Light Stretch.

Will be sore tomorrow.
Rest on Sunday, back at ti Monday.

Light today but full routine tomorrow.

Got every day in this week.

Might miss a few next.

Nope

At my age???pffft..I'm good @ walkin' the dogs 4 a half a mile every nite + work keeps me in half good shape.

Yesterday worked Chest, shoulder, and triceps. Today I'll work legs, back, and biceps. I've always done upright rows. However, I 'm adjusting my grip to outside of the shoulders. Even though I did shoulders yesterday, I want to use rows today to hit my lateral deltoid and see what is the result.

Ran this morning. Now I'm on my way to the gym to work shoulders, lats and triceps. Then recumbent bike, Will use sauna afterward and take two long walks this afternoon and evening.

That dog must be in good shape, my dog would quit after a mile. He’s a big old Lab.



I gotta do Legs and Cardio Tomorrow.



I no longer run, go for low impact these days.
Sauna sounds great, love steam also. When I went on a cruise I did both every day.

I plan on riding my bike soon with the Milder weather arriving soon.

Enjoy your routines guys.

I have started to workout on my Rear delts and rc cause i have weak rear delts and rotator cuff which cause me pain for long time.

3 - mile walk today, skipped the Leg routine workout. Did not miss it at all.

Today decided to rest. Will hit back and biceps tomorrow. I still plan to incorporate wide-grip upright rows into my back movements.

Rested , back at it tomorrow and Saturday, rest Sunday.

Cardio and sit ups

Monday I’ll hit the weight.

Rotator cuff and rear delts
Tomorrow legs

Friday did back and biceps. Rested today. Sunday I'll do chest, shoulders, and triceps. I've gone back to seated militaries; shoulder is holding up okay. Adding wide-grip upright rows.

What do you do for your biceps ?
Do you isolate them ?

I start with seated dumbbell curls followed usually with Scott bench curls. I also do reverse grip pullups. I used to do concentration dumbbell curls, but I hardly do them anymore.

Can i ask what you do for your triceps ?
I cannot fo skull crushers cause it put too much stain on my elbows which cause me pain

I alternate between cable pressdowns and cable extensions. Several years ago I developed an inflammed elbow and laid off of triceps work for several weeks. No problem since.

There are strengthening exercises for the elbow and wrists i wonder of it helps...

I've never tried them.

This is my day off, but I did legs anyway. Did alot of bike, stair-step, and treadmill.

Tomorrow I hit back and biceps.

Nice, I did bike also, 20 minutes got me 8miles then I stretched, then 4 sets of 25 sit-ups

Tomorrow upper body weight routine

Swam laps for 50 minutes, worked upper body in gym, indoor-biked 5 miles, had two walks.

Got to the gym to do back and biceps. Did some back and some biceps, but not with the intensity I intended. Tomorrow is chest, shoulders,and triceps. We'll see.

I did cardio and sit ups again. Was not feeling up to par for my full weight lifting routine.

Plan to get back on schedule Monday, always take Sundays off.

Did back and biceps today then bicycle. Tomorrow is chest, shoulders, and triceps. I think the upright rows are working my shoulders as expected.

I jogged for more then an hour with my dog
Also worked on my rear delts (cause of my injury)

Good Good.....

Did a full weight routine today, already sore.
Sure I will be stiff in morning.

Workout tomorrow morning will be clearing the snow off three houses Steps and driveways.
Also a back yard for my dogs.

Decided to rest today. Will do chest, shoulders, and triceps tomorrow.

Spent time in the Texas sun today!

How much you bench ?

I bench 300 how much do you bench?

On my best day I might manage one bench rep of 250. The days of benching more than that are long gone.

Right now i'm injured but before my injury i did 200 for 12 reps 250 for 8
I love bench press ! My favorite exercise for sure

Lots of cardio right now. Very little lifting . Need to get my cardio on point this summer. Last couple of summer seasons . Look kinda sloppy. Building muscle isnt my problem.

Took a few days off, back at it tomorrow

Back and biceps today. Will hit chest, shoulders, and triceps tomorrow.

Back on track, third day in a row and do not see anyhting interupting me the rest of the week.
\
This will be a solid wee of workouts and I feel great.

Good luck all.
Stay Healthy.

Did chest and shoulders today. No triceps.

I think my workout tomorrow is going to consist of removing snow.

It’s pile in up pretty good here and they say its going to be continuous overnight.

Lots of cardio, 6 days a week.Twice a week hit those glamour muscles. Nothing heavy yet.

Back is tight, but I'll do back and bicep today.

I was lifting weights every other day for awhile then life b.s. got in the way,car troubles,etc. but the upside to having no car is I had to walk everywhere lol.i walked 6 miles a day a couple days last week.

Did shoulders and triceps today.

Cardio, 8 1/2 miles on the bike and 100 sit ups.

Stretching before and after.

Cardio again, full weight routine tomorrow

Chest, shoulders, and triceps today along with bike.

I haven't done much leg work (such as squats) in a couple of decades. However, I do leg extensions and leg presses from time to time. The other day I decided to try a different version of presses and man can I feel it in my quads. I'll give it a few more tries to see if it is working, but I sure hope the soreness is less than it is right now.

That soreness is good I know you Know.......

I sometimes try to change up my workout to get some of that soreness, which will let me know my muscle is responding.

Enjoy

I did a change up routine today again and feel it my neck

Finally got back lifting heavy last week. Havent lifted heavy for a while. Cardio eveyday . Usually i stop cardio after a few weeks , i used to hate it.. But still doing it., everyday.

I hear ya, cardio is a bore but good for us.

No weights today.... cardio and sit ups.

Back at it tomorrow, took a few days off since I WAS TRAVELING.

Find it hard t get a good workout in when I travel.

Did chest, shoulders (light), but no triceps. Will do heavy shoulders and triceps tomorrow.

In the morn`......
\
Doing 20mins on bike
100 sit ups
5by5 weight routine

Stretching

Sat.- ches t& shoulders sunday- arms. Tues- chest & shoulders thurs- arms - legs

Cardio every night monday = Friday.

Part of my chest workout tuesday , bench 225 8 sets 8 reps. than one rep moving up 10lbs every rep. Until i hit 315.

I had to switch to Planet Fitness, cause they are everywhere. They are so easy to find. 20 dollars a month and you can use any of them.


Working 55 hrs a week . Having a wife and 2 young kids . Its tough. But I do have a very easy Union job.

I get there early in the morning for my lifting and im in the city (philly) when im at work.for my cardio.

Wow man, that’s intense FK123..... keep it going.

Tuff to balance all that but its great and important for you to have your own time to do Your workout since that can keep you strong and motivated.

Very cool.

Saturday - chest and arms. Monday - cardio. This morning just got done chest & arms . Will do Cardio later today.

Nice.

Only cardio today but weight routine will be on for rest of the week and Sat.
Off Sundays.

I do the chair on Sundays.

Chest and triceps this morning. Will hit Cardio later in the day. Saturday or sunday biceps and legs .

Same routine 5 days cardio . Heavy lifting also. Did chest thursday morning. Bench is getting stronger got up 315 lbs. , 2 reps.

Dam, your kickin ass. Great works....

I was bad this week , only did two days this entire week.

Need to do better this week.

Did chest today. Bench 245 - 8 sets 8 reps. Halfway through got up 315 - 3 reps. Decline bench 245 same 8 sets 8 reps. And some chest with the cables. At the end.

And still hitting cardio . 30 mins.

Exact same workout . Except for. I got up 315 , 4 reps.

Wooo.... Big time.

Keep it going Kid.

Only doing cardio right now with big walks only since a back muscle recurring right now.
Did a round of Golf this week also.

Did 50 minutes lap swimming. In gym, chest press and curls (450 reps each). 10 min. on recumbent. Two 15-minute walks.

Last Tuesday got back from a 10 day vacation. Got back in the gym this week. In fact, just got back from the gym where I did a chest, shoulders, triceps workout. Didn't go as heavy or intensely as I wanted, but did okay. Semester starts tomorrow which will mess with my schedule. I'll have to adjust, but was so glad to get back in the gym.

By the way TB, that's one hell of alot of reps! Were all those reps in one set?

Major Reps.....

I hear you, just got back to my routine today.... had a crazy schedule last few weeks.

It felt so good to get back to my bench and actually missed my sit ups as well.

Nope, being fat drunk and stupid today.

My summer teaching schedule is playing havoc with my workouts. I got in chest, sh, and triceps yesterday, but barely got in legs today. No break in sight.

Nice.


Back at it Monday, take my Sundays off. Even though I should pay back a day

My schedule continues to play a little havoc with my workout consistency. But this weekend was pretty good. Some workouts I'm limiting myself or one or two body parts. Doing more treadmill and ran around the parking lot.

Same problem.

I need to get in more workouts, did good today.

I'm going more toward one bodypart per workout instead of trying to do alot more like I used to do.

Whatever works.... I stick to my 5 x 5 light wieght routine since it keeps my back aligned and builds my strength, finishing with 50 setups and stretching routine.

Had a good workout today. Did a few laps around the gym parking lot also.

Still hitting the gym on the regular. Cardio 5x a week. With heavy lifting. Did a chest workout yesterday. My bench is strong 8x8 275lbs. Did a 9th set move up to 315. Rep it 6 times.

I did a full routine Thursday and a yard work workout yesterday,

Thats allot of weight, Big Time.

After a five day layoff, did chest and triceps today plus stair step and bicycle.

If anyone needs a diet plan let me know. Get you up to 15-16 stone the perfect size with 10-12% bf (body fat)

Took almost 2 weeks off, for Vacation. Got back in there this past Monday. After labor day. I will change up my routine , more cardio and less heavy lifting.

The semester starts next week and that will interrupt my workout schedule. However, I am already adapting. I'll continue to spread out my workouts and focus on just one or two body parts at a time per workout.

Did chest just a couple of hours ago; feels good. Tomorrow I'll hit shoulders and triceps.

Just worked out; did chest.

I've definitely shifted to doing just one or two body parts per session. That suits me for now; I am less tired.

Since about March I've started trt and been working out for about an hour before I go to work at night. It had been about a ten year hiatus since I've been working out like this. Granted, I only work out one muscle group and throw in something random. I get about three to four days in a week depending if I pick up overtime. It's crazy how big of a difference age makes. In two to three months of working out five days a week without trt when I was 23, I had better results than I do now. Like I said, it's been ten years and I guess I have a lot of making up for. You never regret a workout.

Never.

I gotta get back on track, been getting excersize but not my real workouts that make me feel great.

Thanks To Meyer I got back on track today.

Did a full 5x5 routine today and even extended the warm up to 20 min.

Getting ready for dinner , all healthy today and will walk or ride the bike after this eve.

Every day this week, will go for it again next as well.

I am working out consistently. I have found it profitable, most weeks, to take a day off between workouts. My gym has obtained new aerobic equipment which provides some pleasing aerobic options because they work bodyparts differently.

Perfect... keep it up

I take off on Sundays.

Cardio every other day.
Weight routine all other days if not slacking off.

Just got back from the gym. I've pretty well settled on chest one day, and shoulders and triceps the next. I just don't have the energy to do it all in one workout.

I am there as well, been cutting my workouts in half.

Doubling up on the cardio though,

Trying,

Did back, bicep, bike, and stair stepper.

Been back at it for weeks however i did take this weekend off.

Back at it tomorrow with a full routine.