Workout thread (Moved from main board)

#77
#77
Vol Mania 21 said:
my teammate did some NO-Xplode. gave him the runs
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They should rename it to "Mo' Xplode"

Explosive dumps are a part of trying new supplements. No way around it, bro!

Just warn any poor bastard that might be goin in the bathroom after you. :)
 
#78
#78
I haven't had that problem before. The caffeine just gets me really jittery and moody if I take too much.

Again, any help on mixing up the workout regimen?
 
#79
#79
As a guy that has worked out a lot in the past but now has college kids, I'd be extremely careful lifting any knid of heavy weights. All the guys I know , including a former Mr. Tennessee, he placed regional as well, have severe back problems. To me it's not so much how much you do but reps you do. I had my best luck with muscle gain by benching alot. I would start out heavier and work my way down. If your motivated you can get pretty cut. I never go overboard with that but was motivated by working with Mr. Tennessee, his arms more massive (so was his ego). My motivation for working out also came from working in juvenile lock up (14-18 year olds) for a period. 15 on a locked dorm and you don't want them to try something crazy if you get my drift, which they would often try with other staff. You had to let them know who was in charge or your toast.
 
#81
#81
kiddiedoc said:
I haven't had that problem before. The caffeine just gets me really jittery and moody if I take too much.

Again, any help on mixing up the workout regimen?
Click to expand...

I haven't done them a lot but I've heard a lot of good stuff about kettle bells.

Using dumbells for bench is a great change of pace as well for the chest. Incline DB, decline DB and incline DB flyes.

For the back I used to start with deadlifts but I pulled my lower back so I've stopped for now. You can also do a lot of variations of pull ups which I really like.
Single arm DB rows work well.
Single arm lat pull downs with a d handle.

Also super-sets are a great way to switch things up.
Do 1 set of bench then do pull ups or lat pull downs with no rest and that's one set. It's basically doing a rep of something and then it's opposite with no rest for all muscles.
 
#82
#82
Mania and others critique my workout... Right now it's tough b/c I just got married and I don't have a lot of time to hit the gym but I'll get into a routine soon enough...

Chest: DB bench 70x10 80x10 85x8 90x8 95x6 100, if I can to failure
DB incline 3/4 sets 75 lbs to failure
DB flyes 40x 10
3 sets of wide grip dips
I'll do some ab work at the end

Back: 5 sets of pull ups to failure
Can't think of name but using a smith machine it's like a reverse bench. My back is on the floor and chest is facing the ceiling and I pull myself up, palms up griping the bar... 4 sets to failure
single-arm db rows 3 sets 65x10 each arm
3 sets of shrugs
hit abs if I have time

Arms: Triceps first then bicep, doing various lifts.

The things I'm skipping at this point are cardio and legs because I just don't have time.

Without shoes I'm 5'11 190 lbs.

I'm trying to find time to do legs and cardio, but anything else I should be doing?

I do shoulder stuff some but I have a bad shoulder so I don't do much, because I can't.
 
#83
#83
JZVOL said:
Mania and others critique my workout... Right now it's tough b/c I just got married and I don't have a lot of time to hit the gym but I'll get into a routine soon enough...

Chest: DB bench 70x10 80x10 85x8 90x8 95x6 100, if I can to failure
DB incline 3/4 sets 75 lbs to failure
DB flyes 40x 10
3 sets of wide grip dips
I'll do some ab work at the end

Back: 5 sets of pull ups to failure
Can't think of name but using a smith machine it's like a reverse bench. My back is on the floor and chest is facing the ceiling and I pull myself up, palms up griping the bar... 4 sets to failure
single-arm db rows 3 sets 65x10 each arm
3 sets of shrugs
hit abs if I have time

Arms: Triceps first then bicep, doing various lifts.

The things I'm skipping at this point are cardio and legs because I just don't have time.

Without shoes I'm 5'11 190 lbs.

I'm trying to find time to do legs and cardio, but anything else I should be doing?

I do shoulder stuff some but I have a bad shoulder so I don't do much, because I can't.
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i see you are a big db guy. i go bout every 12 wks from db's to bb's.

Honestly i'm probably not the right guy to critique. everyone has diff things that work for them, i just knw what works for me.

I'll give you what I'm doing right now. honestly that's how i make my workouts, i see what other ppl do, and kind of switch it up from time to time.

Chest:

Incline BB bench press: 2 sets of 10 warmup, usually 155lbs, 175lbs. 2 sets of 8 195lbs 205lbs. 2 sets of 6 w/ 225lbs

BB bench press: 2 sets of 8 225, 235, 2 sets of 6 245, 255

Decline bb press: 2 sets of 8 235lbs(usually zapped by now), 2 sets of 6 250, 260lbs.

Cable Cross over: 2 sets of 8, 2 sets of 6

Flyes: 2 sets of 8, 2 sets of 6

that's just one workout for me, i do a diff body part each day. every 12 wks or so i'll change my exercises, reps, sets #'s, and change from DB to BB etc.

I do cardio like 3-4 times a wk, and abs on days i don't do cardio. my ab workout i do circuit sets
 
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#84
#84
I do DB's with chest b/c all my gym has is a smith machine and I hate using that for chest stuff so I'm left with DB's.
 
#85
#85
i understand completely. but i like to change it up so that i hopefully don't hit plateaus for long
 
#86
#86
Just started a two-day split today. Circuit for the upper body. 5x5's on everything for now.

Bench and rows
Flies and pull-ups
Shoulder presses and upright rows
Curls and triceps extensions
Shrugs

Squats
Leg curls
Calf raises

Upper body on A days and lower on B days. I also do 20 crunches between each set until I can't complete a set, then knock it down to 15, then 10, then 5. I'm usually wasted by the end of the workout on upper body days, and I keep it going on lower body days.

Then I do either sprints or swimming, alternating every day.
 
#87
#87
Just started a two-day split today. Circuit for the upper body. 5x5's on everything for now. I will probably switch it up after I see how things work out.

Bench and rows
Flies and pull-ups
Shoulder presses and upright rows
Curls and triceps extensions
Shrugs

Squats
Leg curls
Calf raises

Upper body on A days and lower on B days. I also do 20 crunches between each set until I can't complete a set, then knock it down to 15, then 10, then 5. I'm usually wasted by the end of the workout on upper body days, and I keep it going on lower body days.

Then I do either sprints or swimming, alternating every day.
 
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#89
#89
Correct, the most important part of getting nice abs is actually diet and cardio.

My workouts are extremely basic. 36 total minutes on the elliptical doing HIIT, then I alternate upper/lower weights every other day.

For upper, I do bench, incline, and shoulder press, row, tri pulls, and bicep curls.

For legs, I do the leg press and the calf raise.

We only have like 4 machines at our free fitness center, so that's why.
 
#90
#90
Legs day sucks. I just started doing them again about 2 weeks ago and did my first "real" workout yesterday, followed by running 3 miles with my boys in a stroller this morning. Needless to say, I'm dreading the trip up the stairs to bed.
 
#91
#91
First burns always the best!

Eventually you'll get to the point where you're worn out, but less sore.

Speaking of legs day, I was trying to do full squats of 225 today and my knee issues came back. Right one. Can't support me. Does anybody have a good quad workout that is low impact on the knees? Squats and steps are out until I get surgery. Leg press might be okay, but I want a compound lift that requires some stabilizing muscles.

PS weighed in at 195 tonight at the gym, after eating a steak dinner with lots of fruits and mushrooms. Was at 215 when I started my first cutting program two months ago. 10 pounds a month, not too shabby!
 
#92
#92
Hi all,
I would like to share my progress that I have made.

I started working out again on June 29 and weighed 242 Lbs.I am 6 ft.

I have been weighing every sunday morning and this is how it has went since June 29.

July 6- 234.6
July 13-224.2-Started weighing with just boxers on
july 20-221.0
july 27-217.2
Aug. 3-215.2
Aug.10-212.6

I done all this at home with free weights working out every other day and walking/running 4.5-5.5 miles on the opposite days.The only muscles I have gave a off day during this timeframe is my abs which I rest about every 4 or 5 days.I have no way of working my legs out besides the running/walking and the pool.

One of my main goals is to break the 300 pound mark on bench.
 
#93
#93
i use to think that if i had a 300 lb bench i'd be jacked, man was i wrong. most i've maxed out on was 350, and had to lay back because my shoulders were hurting. haven't maxed since and that was over 2 yrs ago
 
#94
#94
Vol Mania 21 said:
i use to think that if i had a 300 lb bench i'd be jacked, man was i wrong. most i've maxed out on was 350, and had to lay back because my shoulders were hurting. haven't maxed since and that was over 2 yrs ago
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I totally agree. Only bad can come from a one rep max.
 
#95
#95
i switched a few things in my back routine. pretty much pull ups are the best thing for the back, so i put them back in after a short stint of getting them out. i'm working up to 10 sets of 10. the other day i did 5 sets. put back in dumbbell rows, and dumbbell pull overs. wide cable rows, t bar rows, back extensions, lat pulldowns, reverse pull downs, and pull downs w/ a row bar. i have to say my back has been sore for the past 3 days. great feeling
 
#96
#96
Do you do your pull ups with a wide grip or basically shoulder width. I typically have my hands no wider than shoulder width. Wide for the lats, and close for middle back and thicker back is what I read.
 
#99
#99
texasvolfan68 said:
Anybody got a good idea on what to snack on at work to keep the muscle growing and the fat off?
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Cutting fat and building muscle are two very different phases. If you think you are at an acceptable body fat percentage, then start building muscle. If you want to cut fat, I've got some tips...

Eat only when you're hungry. I've cut a decent number of pounds of fat recently, and I recently revamped my plan. Here's what I do:

Diet - Eat only when you're hungry. I personally don't eat more than 200-300 calories at any given time, and usually less. Basically I wait for my body to tell me I need food, then keep it going. Plain whole wheat bagel when I wake up to get the metabolism going, halves of a veggie sandwich at work split up during the day, and a light dinner consisting mostly of meat so I'm still getting some protein in. If I need it, I will eat a Snickers bar about an hour before a workout.

The point is to only eat as much as you need to in order to feel alright and alert, and reduce fat in your diet. This will pretty much ensure a caloric deficit, which will allow you to cut fat. You eat mostly carbs, which your body will burn up as soon as they get it. Once it gets in the habit of doing this, you've taken a big step in boosting your metabolism for the long-term, and that is the key for keeping body fat percentage down while trying to build muscle.

The diet is by far the biggest contributor to losing fat. If you want to significantly reduce body fat percentage, fact is you will lose some muscle mass. There's no way around it. Best thing you can do is try and keep the muscle mass up by trying to find protein-rich low fat foods. Lean meat for dinner. Cut down on using the protein shakes... They are okay from time to time, but make sure you use water.

I still do heavy lifting simply because I enjoy it. If you already have some muscle mass, try and keep what you can by doing heavy lifting at least 2-3 times a week. Maintaining muscle increases your body's metabolism. But the real keys to cutting fat are cardio and core. The downside to cardio is a reason why some look down on it. Once you are done working out, so is your body. Whereas with heavy lifting, your body is burning calories during lifting and even hours after. Cardio is much more effective in cutting fat, though. So it's best to do this on a daily basis. Try and get the heart rate up to 160-170 for at least half an hour each day. My preference is swimming. Do whatever you want for that. Core workouts are the other key. It needs to be done, and very frequently. You are not going to lose your gut any other way, end of story. My suggestion is to do crunches twice a day, and just go until you can't do them anymore. It's completely different for every one. When I'm at home, I get on a slant board at about a 40 degree angle, hold 30 pounds directly above my head and do 75 crunches, then take a 30 second break then continue in sets of 10 until I can't complete sets anymore, then continue with sets of 5 until I'm worn out. Your core has by far the shortest recovery time of any area of your body, so this should ideally be done twice a day, every day.

Hope this helps. It's been highly effective for me so far.
 
#100
#100
JZVOL said:
Peanuts, protein shake, protein pudding, granola or fruit to name a few.
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Focusing on getting large amounts of protein in is great for maintaining and even building muscle mass, but the downside is that fat intake also becomes simultaneously high. Body fat percentage should be low and metabolism should be high first before worrying about slamming down protein and bulking up.
 
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