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  1. #21
    Scarab Lord
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    Mar 2010
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    Fuck you, that's where.
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    4,496
    -Sunday(Gym)-
    Triceps, slow tempo(40 kg) 15 reps, 3 sets
    Biceps, slow tempo(60 kg) 15 reps, 3 sets
    Abs, high tempo (77kg) 10 reps, 3 sets
    Neck, slow tempo(25-30kg) 15 reps, 3 sets
    Chest, slow tempo (35kg) 10-15 reps, sets highly depends on how my back is feeling.
    High intensity cardio (Basically going full out for 20-30 seconds on bike or running and 1 minute break, repeat 5-6 times.)


    -Wednesday(Gym)-
    Legs, high tempo(140kg) 15 reps, 3 sets
    High intensity cardio 20-30 seconds, 5-6 sets
    Lower & upper back, really really slow tempo with really really low weights (15-17.5kg) 10 reps, 3 sets
    Neck, slow tempo(25-30kg) 15 reps, 3 sets

    -Friday(Outside)-
    Terrain running about 30 min
    Maybe some more interval training, if i feel like it.
    Last edited by Deleted; 2012-07-16 at 01:07 PM.
    Something, Something, Something, Dark Side.

  2. #22
    Monday = Chest/triceps, 3 sets of Dumbell flat bench, followed by 3 sets of dumbell Incline Bench or Guilliotine Press and finish it of with some cable flyes and then triceps is 3 sets of dips and finish it up with some kind of press down movement with a rope or bar on a cable machine.

    Tuesday = Back/biceps, 2 sets normal pull-downs on a machine and 2 sets of reverse-grip pull-downs on a machine, then 3 sets of bent-over rows and finish it off with some rear delt flyes 3 sets , then biceps is 3 sets of seated biceps curls and I often vary on the next but can differ from 3 sets of Hammer curls to some cable movement.

    Wednesday = off

    Thursday = Shoulders/abs(if I feel like it) 3 sets of Shoulder press, 3 sets of lateral raises, 3 sets of Upright rows, 3 sets of shrugs and then abs if I feel like it, dont usually do abs much untill I cut but if I do I do some sort of superset with Cpt's Chair and crunches

    Friday = legs, Start of with 3 sets of Squats then 1-2 sets of pretty low weight leg press and 2 sets of leg extentions and top it of with 3-4 sets of calve raises.

    Saturday and sunday off, and that concludes my workout routine, pretty much around 10 reps for all my execises, cept for legs, thats around 15-20 :P
    Last edited by Embody; 2012-07-16 at 11:48 PM.

  3. #23
    Jog 3 times a week and whenever I can remember sit ups and buttrobics
    WoW PvP; Where DPS are healers, tanks are DPS, and healers are tanks!

    RETH RETH RETH!

  4. #24
    High Overlord Kanx's Avatar
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    Jul 2009
    Location
    Manchester, UK
    Posts
    193
    Monday: Rest
    Tuesday: Back/Triceps
    Wednesday: Rest
    Thursday: Shoulders/Abs
    Friday: Rest
    Saturday: Chest/Biceps
    Sunday: Rest

    In between i do a lot of walking from A to B, choosing stairs over elevators etc!
    Kanx - Protection Warrior (Armory)
    Amputechture - Protection Paladin (Armory)
    Absolved [5/13HC] - No longer raiding

  5. #25
    Dreadlord mludd's Avatar
    Join Date
    Dec 2010
    Location
    Sweden
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    936
    Monday: Lower body
    Tuesday: Upper body
    Wednesday: Rest/cardio
    Thursday: Lower body
    Friday: Upper body
    Saturday: Rest
    Sunday: Rest/cardio

    Pretty simple setup really. I don't quite get those who split their workouts up into a whole bunch of single-muscle 30 minute workouts. Oh well, to each his own...
    I am the Kwisatz Haderach

  6. #26
    Interesting to see all the people who don't do lower body work.

  7. #27
    My work in Progress workout plan. Let me know what you think

    Monday - Rest/Game Night
    Tuesday - Spin Class/Cardio
    Wednesday - Upper Body Pull/Cardio (Stairs)
    Thursday - Spin Class/Cardio
    Friday - Rest/ Game Night
    Saturday - Upper Body Push/Cardio (Outdoor Run)
    Sunday - Legs/Stairs

    Upper Body - Pull
    - Barbell Curls
    - Sitting Cable Rows
    - Lat Pulldowns
    - Deadlift
    - Bench Dumbbell Rows
    - Upright Barbell Rows

    Upper Body - Push
    - Barbell Bench Press
    - Shoulder Shrugs
    - Miltary Press
    - Lying Tri Press
    - Crunches
    - Leg Lifts

    Legs
    - Leg Extensions
    - Leg Curls
    - Leg Press
    - Squats
    - Leg Curls
    Last edited by Swiffer; 2012-07-17 at 08:29 PM.

  8. #28
    I just returned to lifting after ~4 weeks off due to surgery and decided to get back to basics and ease into it.

    high volume/mod intensity
    Squat 5X5
    Bench 5X5
    Power Clean 5X3

    low volume/intensity day
    Front Squat 3X3
    Press 3X3
    GHR 5x10
    Weighted Chins 3x8

    low vol/high intensity
    Squat 1X5
    Bench 1X5
    Deads 1x5

    Additionally, I've been doing some realllllyyy fun gymnastics type work. Nothing too serious but hopefully gonna get my weak adv tuck to a full planche soon and tighten up my sloppy front lever.

    Routine:
    Holds (done after lifting 3 days/week)
    1) Adv Tuck Planches - 6x8secs
    2) Full back levers 4x15 secs
    3) 1/2 Front Levers (alternating legs each set) 5x10secs
    4) Handstands 8x25secs
    *been tossing around L-sits but they're boringggg

    Then pick one set each day:
    1) Pseudo Planche Pushups 5x5
    2) Inverted pullups and/or RTO dips if I can find some rings
    3) Handstand Pushups 6x5

  9. #29
    Mine's a simple Push/Pull routine:

    A1 B1 X A2 X B2 X

    Push 1:

    Bench 3x5
    Squat 3x5
    DB Incline Bench 3x6-12
    Overhead Tricep extension 3x6-12
    Dips


    Pull 1:

    Deads 1x5
    Pendlay Rows 3x5
    Face Pulls 3x6-12
    Lateral Raises 3x6-12
    Pull ups


    Push 2:

    OHP 3x5
    Squat 3x5
    DB Incline Bench 3x6-12
    Dips


    Pull 2:

    Squats 3x3-10 (I know these are push, but >working out legs less than 2x a week, nope.avi. I generally go lighter on this day).
    Upright row 3x6-12
    Lat pulldown 3x6-12
    EZ bar curls 3x6-12
    Pull ups

  10. #30
    Field Marshal
    Join Date
    Jun 2012
    Location
    Cali
    Posts
    83
    30 Burpees
    30 Burpee/Pull-ups
    30 Pull-ups
    30 Box jumps
    30 Medicine Ball Squat Throws
    100 Jumping Jacks
    300 crunches
    30 body weight squats
    30 side-kicks (each side)
    30 jumping lunges
    30 curls
    30 Triceps overhead presses
    30 frog jumps
    30 squat jumps
    3 x rope climbs

  11. #31
    I used to go to a personal trainer, but it was a bit too expensive...so I'm now using the TRX system which is pretty sweet. I haven't yet come down to a routine though.

  12. #32
    Warchief Reqq's Avatar
    Join Date
    Jun 2011
    Location
    England
    Posts
    2,110
    Mon(AM): Cardio/HIIT
    Mon(PM): Upperbody

    Tue(PM): Crossfit WOD / Gymnastics

    Wed(AM): Cardio
    Wed(PM): Lowerbody

    Thu: OFF.

    Fri(AM): Cardio
    Fri(PM): Upperbody

    Sat: Crossfit WOD / Gymnastics

    Sun: OFF.

    When I'm on the road I do bodyweight WODs, KB work and Gymnastic ring work. My favourite "OTR" WOD is simply:

    For time:
    30 Handstand Pushups
    40 Pullups
    50 Kettlebell swings @ 24kg
    60 situps
    70 Burpees.

    15mins of hell.
    Last edited by Reqq; 2012-07-19 at 12:44 PM.

  13. #33
    My routine: 10-13 hours of working as a bricklayer 5 days a week

  14. #34
    Just started 2 months ago because the doctor said I had too after an issue I had..

    Its all Cardio on the Bike I go 5 days in a row then 2 days off, I was 240 and now down to 225, my goal is to hit 200 My blood pressure is in the normal also for the first time in 10 years

  15. #35
    currently i use no weights or resistance bands

    monday - upper body(push Ups, pull ups) / abs (crunchs)
    tuesday - lower body (squats or stairs)
    wednesday - rest
    thursday - light cardio
    friday - upper body(push Ups, pull ups) / abs (crunches or leg lifts depending how i feel)
    saturday - Back
    sunday - rest

    i hate the gym, im 6'1" & 193 LB, not out of shape but not buff, im in the middle. for me i dont have to do alot of cardio, my entire workout besides "stairs" and my light cardio is based entirely around Tabata. been doing it for 1 1/2 months now and its going awesome. luckly i didnt have to change my diet(i dont eat vegies unless in pill form :P) cut out most unhealthy food/snacks.

    also to mention everyday at work, i have to walk around the building, i do almost 2 miles a day, mostly consisting of stairs. although im not pushing myself during this time, as im at work and in my work clothing, i rather not get sweaty :P worth noting tho as it kinda is daily cardio
    Last edited by ninjapaws; 2012-07-29 at 04:32 AM.
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  16. #36
    Stood in the Fire Jalfrezi's Avatar
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    Durham, England
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    M: None
    T: Round of golf / driving range with my pal.
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    S: None

  17. #37
    Quote Originally Posted by savethetuna View Post
    Stronglifts 5x5 " Intensity matters not quantity"

    5 sets/5 reps, I currently do it mon/wed/fri.

    Workout A: Done monday/Friday
    -Squat
    -Bench Press
    -Barbell Rows

    Workout B: Wed
    -Squat
    -Overhead Press
    -Deadlift 1x5

    I personally vouch for this type of workout program just for gaining raw strength and size. I'm only showing numbers to show what I've worked up to over the past year and im still going. I weighed 130 beginning of my senior year, 2010 and now in 2012, shipping out to basic July 30th I feel much more confident in myself after giving my heart and soul to Stronglifts 5x5 workout! Any questions I would be more than glad to answer!

    All in pounds
    Weight-150, 19 y/o
    Bench Press-235
    Squat- 230
    Deadlift- 270
    Press- 120/125
    Power snatch- 115

    "Nobody ever drowned in his own sweat. ~Ann Landers" Work hard everyone and never give up!
    Nice bench for your weight. How is your squat lower than your bench though?

    Was doing...
    Monday - chest/shoulder/tri
    Tues - legs/core
    Thurs - back/bi
    Sat - Track Day (stairs, ladders, parachute, etc.)

    Now I'm changing it up to accomodate for football season

  18. #38
    Stood in the Fire Jalfrezi's Avatar
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    Quote Originally Posted by savethetuna View Post
    [B][U]

    All in pounds
    Weight-150, 19 y/o
    Bench Press-235
    Squat- 230
    Deadlift- 270
    Press- 120/125
    Power snatch- 115

    "Nobody ever drowned in his own sweat. ~Ann Landers" Work hard everyone and never give up!
    You weigh 150lbs thats like 10 1/2 stone at age 19?!

    I played rugby from age 7-18, when I was 13 I was 14 stone, which is about 190lbs? I ran x-country for my county, as well as sprinting 200m. at 16 I played rugby for the north of england, and 18 I was 16 1/2 stone still playing rugby and only 5'10.

    HOW ON EARTH ARE YOU ONLY 150LBS?

    I really don't mean to disrespect you... but wow, you are WAFER thin!

  19. #39
    Quote Originally Posted by Jalfrezi View Post
    You weigh 150lbs thats like 10 1/2 stone at age 19?!

    I played rugby from age 7-18, when I was 13 I was 14 stone, which is about 190lbs? I ran x-country for my county, as well as sprinting 200m. at 16 I played rugby for the north of england, and 18 I was 16 1/2 stone still playing rugby and only 5'10.

    HOW ON EARTH ARE YOU ONLY 150LBS?

    I really don't mean to disrespect you... but wow, you are WAFER thin!
    190 pounds at age 13? Then you were just fat.

  20. #40
    Titan Adam Jensen's Avatar
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    Taco lifts.

    I put a taco in my hand and lift it to my mouth. I repeat until the taco is gone.

    If a video game developer removed tumors from players, they'd whine about nerfing their loss in weight and access to radiation powers. -Cracked.com

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