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Did you work out today? #693175
01/28/13 06:43 PM
01/28/13 06:43 PM
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Massachusetts
southend Offline OP
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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.

Re: Did you work out today? [Re: southend] #693250
01/29/13 08:53 AM
01/29/13 08:53 AM
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Newcastle-upon-Tyne UK
Yogi Barrabbas Offline
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Newcastle-upon-Tyne UK
No.


I would rather die on my feet than live on my knees!
Re: Did you work out today? [Re: southend] #693420
01/30/13 05:25 AM
01/30/13 05:25 AM
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I did workout today because this is my daily activity and i love to do workout. Anyway good thread and very interesting.

Re: Did you work out today? [Re: southend] #693688
01/31/13 07:17 PM
01/31/13 07:17 PM
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southend Offline OP
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I was hoping to get the lifters here to start posting their workout routines like I did an stuff relevant to the subject

Last edited by southend; 01/31/13 07:18 PM.
Re: Did you work out today? [Re: southend] #693691
01/31/13 07:35 PM
01/31/13 07:35 PM
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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


"Because I'm the Boss"

Tony Salerno
Re: Did you work out today? [Re: southend] #693740
01/31/13 10:22 PM
01/31/13 10:22 PM
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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

Re: Did you work out today? [Re: southend] #693776
02/01/13 01:07 AM
02/01/13 01:07 AM
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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.

Re: Did you work out today? [Re: Skinny] #693860
02/01/13 05:24 PM
02/01/13 05:24 PM
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Scotland
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Originally Posted By: Skinny
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


lol

Re: Did you work out today? [Re: southend] #693866
02/01/13 05:38 PM
02/01/13 05:38 PM
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Massachusetts
southend Offline OP
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that made you actually laugh?

Re: Did you work out today? [Re: southend] #693896
02/01/13 08:28 PM
02/01/13 08:28 PM
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lighten up...

Re: Did you work out today? [Re: southend] #693959
02/02/13 06:15 AM
02/02/13 06:15 AM
Joined: Mar 2005
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Newcastle-upon-Tyne UK
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Originally Posted By: southend
that made you actually laugh?


It gave me a chuckle!!


I would rather die on my feet than live on my knees!
Re: Did you work out today? [Re: southend] #694171
02/03/13 10:08 PM
02/03/13 10:08 PM
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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.....

Re: Did you work out today? [Re: southend] #694467
02/05/13 02:12 PM
02/05/13 02:12 PM
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Queenstown, New Zealand
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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.

Re: Did you work out today? [Re: southend] #694497
02/05/13 05:05 PM
02/05/13 05:05 PM
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Posts: 490
Latvia
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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


Re: Did you work out today? [Re: southend] #695093
02/07/13 03:57 PM
02/07/13 03:57 PM
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southend Offline OP
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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

Re: Did you work out today? [Re: southend] #698019
02/20/13 10:48 AM
02/20/13 10:48 AM
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Massachusetts
southend Offline OP
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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

Re: Did you work out today? [Re: southend] #698755
02/22/13 09:21 PM
02/22/13 09:21 PM
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AZ
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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.


Ntra la porta tua lu sangu � sparsu,
E nun me mporta si ce muoru accisu...
E s'iddu muoru e vaju mparadisu
Si nun ce truovo a ttia, mancu ce trasu.
Re: Did you work out today? [Re: Turnbull] #698756
02/22/13 09:23 PM
02/22/13 09:23 PM
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Originally Posted By: Turnbull
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, amd my joints (especially sholders)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?


"Because I'm the Boss"

Tony Salerno
Re: Did you work out today? [Re: southend] #698826
02/23/13 02:00 AM
02/23/13 02:00 AM
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Skinny Offline
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I actually did work out today... Weird.

Re: Did you work out today? [Re: Skinny] #698843
02/23/13 05:13 AM
02/23/13 05:13 AM
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Originally Posted By: Skinny
I actually did work out today... Weird.


Did you try sitting on your hands lol


Random Poster:"I'm sorry I didn't go to an Ivy-league school like you"

"Ah I actually I didn't. It's a nickname the feds gave the
Genovese Family."
Re: Did you work out today? [Re: southend] #698864
02/23/13 10:07 AM
02/23/13 10:07 AM
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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'


"Because I'm the Boss"

Tony Salerno
Re: Did you work out today? [Re: EastHarlemItal] #699191
02/24/13 11:35 AM
02/24/13 11:35 AM
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I work out every day, sometimes twice a day. Already worked out.


"Io sono stanco, sono imbigliato, and I wan't everyone here to know, there ain't gonna be no trouble from me..Don Corleone..Cicc' a port!"

"I stood in the courtroom like a fool."

"I am Constanza: Lord of the idiots."

Re: Did you work out today? [Re: Turnbull] #699532
02/25/13 12:32 PM
02/25/13 12:32 PM
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southend Offline OP
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Originally Posted By: Turnbull
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.


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.

Re: Did you work out today? [Re: southend] #699535
02/25/13 12:36 PM
02/25/13 12:36 PM
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Originally Posted By: southend
Originally Posted By: Turnbull
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.


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?


"Because I'm the Boss"

Tony Salerno
Re: Did you work out today? [Re: southend] #699540
02/25/13 12:58 PM
02/25/13 12:58 PM
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southend Offline OP
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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

Re: Did you work out today? [Re: southend] #699543
02/25/13 01:09 PM
02/25/13 01:09 PM
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No pull ups? You could watch a movie on my back! For some reason I always thought it was because of the pull downs?


"Because I'm the Boss"

Tony Salerno
Re: Did you work out today? [Re: southend] #699561
02/25/13 02:21 PM
02/25/13 02:21 PM
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Skinny Offline
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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.

Re: Did you work out today? [Re: southend] #699562
02/25/13 02:21 PM
02/25/13 02:21 PM
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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.

Re: Did you work out today? [Re: Skinny] #699568
02/25/13 02:37 PM
02/25/13 02:37 PM
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Originally Posted By: Skinny
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.


"Because I'm the Boss"

Tony Salerno
Re: Did you work out today? [Re: southend] #699585
02/25/13 03:19 PM
02/25/13 03:19 PM
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Originally Posted By: southend
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 matter what you do,belive me if i catch you,youre goin to look like a boiled noodle tongue lol


He who can never endure the bad will never see the good
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