wnaplay1647545503 Posted January 27, 2010 Report Share Posted January 27, 2010 Since it appears everyone is now going to a gym, whats everyones routine consist of? How often, what do you focus on? Quote Link to comment Share on other sites More sharing options...
Alex L. Posted January 27, 2010 Report Share Posted January 27, 2010 I'm starting back on my old routine, heavy chest/upper body 2-3 times per week. I started on Monday and my chest is killing me. Quote Link to comment Share on other sites More sharing options...
wnaplay1647545503 Posted January 27, 2010 Author Report Share Posted January 27, 2010 I'm starting back on my old routine, heavy chest/upper body 2-3 times per week. I started on Monday and my chest is killing me. What does your routine consist of? Quote Link to comment Share on other sites More sharing options...
Alex L. Posted January 27, 2010 Report Share Posted January 27, 2010 Flat bench: 3-4 sets, reps differentiate Incline: same sets/reps as flat Butterflies: 3-4 sets, 8+ reps Tri pull downs: 3-4 sets, 8+ reps Curls: 3-4 sets, 15+ reps Tri push down (machine): 3-4 sets, 15+ reps Seated chest press (HEAVY): 3-4 sets, 3-5 reps Seated pull downs: 3-4 sets, 3-5 reps Skull crushers: 3-4 sets, reps differentiate French press: 3-4 sets, reps differentiate etc... The list goes on. I don't hit all of these things in a given workout, but my trainer tries to include as many as possible. Quote Link to comment Share on other sites More sharing options...
Buck531 Posted January 27, 2010 Report Share Posted January 27, 2010 I'm doing 12-12oz curls as we speak. Hope that helps. Quote Link to comment Share on other sites More sharing options...
JaSSon Posted January 27, 2010 Report Share Posted January 27, 2010 Join up, go with me. Quote Link to comment Share on other sites More sharing options...
wnaplay1647545503 Posted January 27, 2010 Author Report Share Posted January 27, 2010 Join up, go with me. We joined the YMCA. With all its benefits for the family(pool, basketball courts, sports leagues, classes) it seemed like a better fit than a regular GYM. I wanted to go with you but you never responded to my requests. Quote Link to comment Share on other sites More sharing options...
Slomo Eric Posted January 27, 2010 Report Share Posted January 27, 2010 Sean T's Insanity Workout!! :bangbang: Thanks, Eric Quote Link to comment Share on other sites More sharing options...
El Karacho1647545492 Posted January 27, 2010 Report Share Posted January 27, 2010 Run 1/2 mile on treadmill 3x8reps regular bench 3x8 fly (or some similar chest machine) 3x10 row 3x10 tri pulldown 3x10 lat pulldown 3x8 overhead press 3x8 hammer curls 3x10 shrugs Run 1/2 mile Sauna + hot tub for 20 minutes to sweat out everything bad that goes into my body Quote Link to comment Share on other sites More sharing options...
Ramsey Posted January 27, 2010 Report Share Posted January 27, 2010 lift heavy, four day split focusing on the basic 4 with a 5x5 and supporting lifts of compound movements at 8 8 6. Also, i meet with steven lenegar a couple times a month to get my ass kicked. Quote Link to comment Share on other sites More sharing options...
JaSSon Posted January 27, 2010 Report Share Posted January 27, 2010 We joined the YMCA. With all its benefits for the family(pool, basketball courts, sports leagues, classes) it seemed like a better fit than a regular GYM. I wanted to go with you but you never responded to my requests. What requests? Quote Link to comment Share on other sites More sharing options...
AWW$HEEET Posted January 27, 2010 Report Share Posted January 27, 2010 Run on treadmill for 20 mins @ 8:00min/mile or faster, @ 1% incline. May play with speed (i.e. drop down to 6:30/7:00/7:30 pace for a minute or 2, return to original speed, then repeat this over and over again 3 to 5 times during the run) Lift a combination of lower and upper body: Shoulder dumbell press: 3x12-15 @ 35 or 40lbs Skull crushers: 3x12-15 at various weights Leg press: 3x20-24 @ 210, then 220, then 230 Abs workout Quote Link to comment Share on other sites More sharing options...
Guest Hal Posted January 27, 2010 Report Share Posted January 27, 2010 Monday - Heavy bench, arms, and chest Tuesday - Cardio Wednesday - Squats, back, and shoulders. Alternate with deadlifts every 3 weeks Thursday - Cardio Friday - Light/speed bench, light arms, light chest Alex, you're probably going to overtrain if you do that. If you gain enough strength, you can end up with fairly serious muscle injuries from if you don't split correctly. Quote Link to comment Share on other sites More sharing options...
SPL_Josh Posted January 27, 2010 Report Share Posted January 27, 2010 5x5 method. alot of west side barbell methods, bands/chains on alot of stuff powerlifting. Last heavy bench was 315, DL 500, Squat 455 1 body part a week except minor compound exercises (ie. tri's) leg pressing 1100 for 12-15 reps consistently weighed 180 when i started and up to 250. Quote Link to comment Share on other sites More sharing options...
dragknee66 Posted January 27, 2010 Report Share Posted January 27, 2010 All this junk and not even 1 person asked the most important question yet.... What are your goals??? What are you trying to accomplish... Quote Link to comment Share on other sites More sharing options...
SPL_Josh Posted January 27, 2010 Report Share Posted January 27, 2010 All this junk and not even 1 person asked the most important question yet.... What are your goals??? What are you trying to accomplish... OP never stated this. Just asked insite on other workouts. but good question otherwise;) Quote Link to comment Share on other sites More sharing options...
black00ws6 Posted January 27, 2010 Report Share Posted January 27, 2010 Um.. last workout I did on monday was... 30-20-10 of... Squat clean thrusters with 95lbs burpee pull-ups for time. Ran 6 miles last night, no weights Quote Link to comment Share on other sites More sharing options...
dover Posted January 27, 2010 Report Share Posted January 27, 2010 Day 1: Bi's, Tri's, Forearms Day 2: Shoulder (Major) Chest (Minor) Day 3: Upper Back (Major) Bi's (Minor) Day 4: Off (Cardio if your feeling it) Day 5: Chest (Major) Tri's (Minor) Day 6: Legs (Major) Lower Back (Minor) Day 7: Rest and Recovery Everyday also consists of no less than a mile on the treadmill whether your walking, sprinting, jogging. Also consists of no less than 20-25 minutes of Abs. Always stretch prior and afterwards of a workout. Constantly stay hydrated, because drinking a bunch of water before going to the gym thinking it will help is wrong. Start small and work your way up, don't let someone else's routine be an example of how to do your's because we all have different physiques. Prior to going make sure to set your short term goals and long term goals. With short term goals you will fill more accomplished at the end of the week rather than questioning why you aren't ripped up in three visits. Play it smart you'll do fine. Hope this helps. Quote Link to comment Share on other sites More sharing options...
Radio Flyer1647545514 Posted January 27, 2010 Report Share Posted January 27, 2010 500 push ups through out the day. 500 sit ups through out the day (Normally do 100 straight 5x a day for both) 3 sets on the bar curls pull ups and so on. I just set aside 30min to an hour right now each day to mess with the free weights. Quote Link to comment Share on other sites More sharing options...
SPL_Josh Posted January 27, 2010 Report Share Posted January 27, 2010 Day 1: Bi's, Tri's, Forearms Day 2: Shoulder (Major) Chest (Minor) Day 3: Upper Back (Major) Bi's (Minor) Day 4: Off (Cardio if your feeling it) Day 5: Chest (Major) Tri's (Minor) Day 6: Legs (Major) Lower Back (Minor) Day 7: Rest and Recovery why train tris on day1 then do shoulder which include tris (military press) right after? Might work for you but doesnt work for me Quote Link to comment Share on other sites More sharing options...
AWW$HEEET Posted January 27, 2010 Report Share Posted January 27, 2010 why train tris on day1 then do shoulder which include tris (military press) right after? Might work for you but doesnt work for me I can do the same. All about your personal time it takes to recover. Quote Link to comment Share on other sites More sharing options...
wnaplay1647545503 Posted January 27, 2010 Author Report Share Posted January 27, 2010 Theres way to many machines for me to know whats worth it vs. what to stay away from. I try to work on cardio, at the moment, I stear clear of the treadmill, no use in trying to walk. My wife enjoys the row machine, ski type machine, bicycles, so I just join her. I will do some lightweight curls but thats about it. I have been giving it about an hr a night this week. Not sure what goals or what time frame there should be. Quote Link to comment Share on other sites More sharing options...
wnaplay1647545503 Posted January 27, 2010 Author Report Share Posted January 27, 2010 What requests? You have mentioned needing someone to go with on facebook. 2-3 times I said I would go. Quote Link to comment Share on other sites More sharing options...
black00ws6 Posted January 27, 2010 Report Share Posted January 27, 2010 Theres way to many machines for me to know whats worth it vs. what to stay away from. I try to work on cardio, at the moment, I stear clear of the treadmill, no use in trying to walk. My wife enjoys the row machine, ski type machine, bicycles, so I just join her. I will do some lightweight curls but thats about it. I have been giving it about an hr a night this week. Not sure what goals or what time frame there should be. Machines make life easier, stay away from them If she enjoys the rower then she's not rowing hard enough. Next time, try rowing a 2000m as fast as you can Quote Link to comment Share on other sites More sharing options...
Radio Flyer1647545514 Posted January 27, 2010 Report Share Posted January 27, 2010 You have mentioned needing someone to go with on facebook. 2-3 times I said I would go. What time of the day do you workout? If you're interested I can get access to my gyms for FREE if you're free during the day time. Quote Link to comment Share on other sites More sharing options...
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