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1) Open laptop

2) Enter password

3a) Go to Huskerboard (finger exercise)

or

3b) Go to adult website (whole arm exercise, right only)

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1.usually surf a couple days a week.. maybe more maybe less depending on weather/waves etc...dont surf too long anymore 2 hours average

 

2. go gym three times a week- some days are the same some days different- i don't know how many to do or whatever but i usually do 30 of everthing

-ride bike for a bit- usually 9 miles- check out mad chicks while riding bike while pretending to read some sh**ty mens fitness mag that says absolutely nothing to me

-get water perv on more chicks, check out the one hot chick on the poster next to the water fountain that hold some record at the gym

- left some weights-perv on chicks across the way in the mirror (the ones doing yoga and strectching and sh#t are my favs

-do some leg stuff

-get water try to talk to some chicks but get rejected cuz I'm old and creepy

-chest press is my favorite and do about thirty of those

- do some stomach crap

- do some exercises for surfing involving lats, triceps

-hit the peck machine thing

- get more water... scan the room one last time

 

- go shower and perv on the dude next to who is always there when i am there.. this guy....man he got these small tattoos right next to his dick and this guy has a waxed ( i know not shaved.... too smooth) landing strip to boot!!

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My workout is mainly for maintenence. i get about 140ish grams of protein per day, around 1800 calories. i cheat on saturday AND sunday, lol. 5'10 200ishlbs 75in reach around 10% bodyfat, but probably 11% or so. i just use the look test for a flat stomach, some ab definition but not "shredded".

 

I work out first thing in the morning. I superset just about everything for time's sake. I usually work out alone and don't usually have a spotter around.

 

My gym doesn't have rubber weights or a platform so i don't do any type of cleans. i don't do hammer curls because it hurts my elbow. i wear wraps on my elbows.

 

3 sets of situps supersetted with hanging leg raises or butterflys 6 days a week right after workout. 20min of walking lunges 6 days a week (sometime in the evening).

 

Monday

3 sets of bench/3 sets of squats. bench-225x20+/315x6ish/365x2ish/405x1* squats-225x15/315x10/405x4(ass to grass and/or pause)

 

3 set of incline dumbell/3 sets of legext, legcurl. ibp-100sx8ish le,lc-225x10 (legext and legcurls are done back to back as one exercise)(machine)

 

3 sets of weighted dips/3 sets of ezbar curls. dips-bodyweight+75lbsx6 ezbc-105x6

 

3 sets of lying tricepext/3 sets of incline dumbell curls. lyingtriext-105x6 idc-40sx6

 

Tuesday

3 sets of standing military press/3 sets of deadlifts. mp-135x10/155x6/185x2ish dl-225x15/315x10/405x4

 

3 sets of side raises/3 sets of straight leg deadlifts. sr-35x10 sldl-225x10

 

3 sets of rear delt raises/3 sets of hyperextensions. rdr-35x10 he-bodyweight+25lbsx10

 

3 sets of front raises/3 sets of seated arnold press. fr-35x10 sap-60sx10

 

Wednesday

3 sets of bench/3 sets of squats. bench-225x20+/315x6ish/365x2ish squats-225x15/315x10/405x4(ass to grass and/or pause)

 

3 set of incline dumbell/3 sets of legext, legcurl. ibp-100sx8ish le,lc-225x10 (legext and legcurls are done back to back as one exercise)(machine)

 

3 sets of weighted dips/3 sets of pullups. dips-bodyweight+75lbsx6 pllups-bodyweightx20/bw+25x10/bw+25x10

 

3 sets of t bar rows/3 sets of lawnmower pulls. tbr-4platesx8/5platesx6/6platesx2ish lmp-100lb dumbellx8

 

3 sets of barbell shrugs shrugs-225x6 with a pause at the top

 

Thursday

usually use same weight from mon-wed for thurs-sat.

 

3 sets of ezbar curls/3 sets of deadlifts

 

3 sets of incline dumbell curls/3 sets of straight leg deadlifts

 

3 sets of lying triceps ext/3 sets of hyperextensions

 

Friday

3 sets of bench/3 sets of squats.

 

3 set of incline dumbell/3 sets of legext, legcurl.

 

3 sets of weighted dips/3 sets of standing military press.

 

3 sets of side raises, rear delt raises, front raises/3 sets of seated arnold presses (the 3 types of shoulder raises are done back to back as one exercise on this day only. drop the weight amount as needed.)

 

Saturday

3 sets of pullups/3 sets of deadlifts

 

3 sets of t bar rows/3 sets of straight leg deadlifts

 

3 sets of lawnmower pulls/3 sets of hyperextensions

 

3 sets of shrugs/3 sets of pause bench bench-225x15ish/315x4ish/315x4ish

 

 

Notes

i try to keep my rep range at or below the aforementioned numbers. always increase weight as needed. if the reps are a little low, hang with it. if ten is too easy, add weight and go to 8, etc. for squats, i keep my reps lower by pausing at the bottom.

 

*i only attempt 405 on bench with a spot.

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My workout is mainly for maintenence. i get about 140ish grams of protein per day, around 1800 calories. i cheat on saturday AND sunday, lol. 5'10 200ishlbs 75in reach around 10% bodyfat, but probably 11% or so. i just use the look test for a flat stomach, some ab definition but not "shredded".

 

I work out first thing in the morning. I superset just about everything for time's sake. I usually work out alone and don't usually have a spotter around.

 

My gym doesn't have rubber weights or a platform so i don't do any type of cleans. i don't do hammer curls because it hurts my elbow. i wear wraps on my elbows.

 

3 sets of situps supersetted with hanging leg raises or butterflys 6 days a week right after workout. 20min of walking lunges 6 days a week (sometime in the evening).

 

Monday

3 sets of bench/3 sets of squats. bench-225x20+/315x6ish/365x2ish/405x1* squats-225x15/315x10/405x4(ass to grass and/or pause)

 

3 set of incline dumbell/3 sets of legext, legcurl. ibp-100sx8ish le,lc-225x10 (legext and legcurls are done back to back as one exercise)(machine)

 

3 sets of weighted dips/3 sets of ezbar curls. dips-bodyweight+75lbsx6 ezbc-105x6

 

3 sets of lying tricepext/3 sets of incline dumbell curls. lyingtriext-105x6 idc-40sx6

 

Tuesday

3 sets of standing military press/3 sets of deadlifts. mp-135x10/155x6/185x2ish dl-225x15/315x10/405x4

 

3 sets of side raises/3 sets of straight leg deadlifts. sr-35x10 sldl-225x10

 

3 sets of rear delt raises/3 sets of hyperextensions. rdr-35x10 he-bodyweight+25lbsx10

 

3 sets of front raises/3 sets of seated arnold press. fr-35x10 sap-60sx10

 

Wednesday

3 sets of bench/3 sets of squats. bench-225x20+/315x6ish/365x2ish squats-225x15/315x10/405x4(ass to grass and/or pause)

 

3 set of incline dumbell/3 sets of legext, legcurl. ibp-100sx8ish le,lc-225x10 (legext and legcurls are done back to back as one exercise)(machine)

 

3 sets of weighted dips/3 sets of pullups. dips-bodyweight+75lbsx6 pllups-bodyweightx20/bw+25x10/bw+25x10

 

3 sets of t bar rows/3 sets of lawnmower pulls. tbr-4platesx8/5platesx6/6platesx2ish lmp-100lb dumbellx8

 

3 sets of barbell shrugs shrugs-225x6 with a pause at the top

 

Thursday

usually use same weight from mon-wed for thurs-sat.

 

3 sets of ezbar curls/3 sets of deadlifts

 

3 sets of incline dumbell curls/3 sets of straight leg deadlifts

 

3 sets of lying triceps ext/3 sets of hyperextensions

 

Friday

3 sets of bench/3 sets of squats.

 

3 set of incline dumbell/3 sets of legext, legcurl.

 

3 sets of weighted dips/3 sets of standing military press.

 

3 sets of side raises, rear delt raises, front raises/3 sets of seated arnold presses (the 3 types of shoulder raises are done back to back as one exercise on this day only. drop the weight amount as needed.)

 

Saturday

3 sets of pullups/3 sets of deadlifts

 

3 sets of t bar rows/3 sets of straight leg deadlifts

 

3 sets of lawnmower pulls/3 sets of hyperextensions

 

3 sets of shrugs/3 sets of pause bench bench-225x15ish/315x4ish/315x4ish

 

 

Notes

i try to keep my rep range at or below the aforementioned numbers. always increase weight as needed. if the reps are a little low, hang with it. if ten is too easy, add weight and go to 8, etc. for squats, i keep my reps lower by pausing at the bottom.

 

*i only attempt 405 on bench with a spot.

How do you retain any sort of muscle at 1800 calories and 140g of protein? It seems like for your size you should be almost doubling your calories and getting in 200g of protein a day. I'm 175 and the only way I can make any sorts of gains is at least 3200 calories with around 190g of protein per day. I've started training hard this year and so far I've gained 20 pounds since the end of the summer while lowering my body fat.

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If he is just maintaining, he is fine with his intake of calories and protein. The general rule for maintaining muscle mass while in a calorie deficit is .8-1.5g of protein per 1lb of body weight. At 175lbs, the minimum amount of protein intake should be 140g/day. he is right there.

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Todays workout chest/tricep/bicep

 

Dumbbell Press: 5x10

 

Dumbbell Fly: 4x6

 

Chest press machine: 4x5

 

Close grip barbell bench: 4x8

 

Tricep extension with rope: 6x8

 

Zottman Curl: 5x12

 

Seated concentration curls: 3x10

 

Bicep extension machine: 4x8

 

Calve raises with dumbbell: 5x10

 

Calve extension on leg press: 5x12

 

 

10 mins of abs

 

 

Now up to almost 180 after starting this semester off at 152.

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Anyone ever use the 5\3\1 program before?

Yep...that is what I have been using for the last year. Absolutely love it.

 

I have the spreadsheet on Excel where you just enter you training max and it figures all your rep weight for you.

 

I use the 5/3/1 Boring But Big workout.

 

https://www.t-nation.com/workouts/531-how-to-build-pure-strength - This is the basic 5/3/1 program

 

https://www.t-nation.com/workouts/boring-but-big-3-month-challenge - This is the 5/3/1 program and the Boring but Big routine added

 

http://www.jimwendler.com/ - This is the website of the guy that invented the workout.

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Got my hands on the Metabolic Circuit that Nebraska uses for off-season workouts. Trying it today for the first time. Will post it later today as I don't have it in front of me currently.

 

From what I've heard it is an absolutely brutal workout. Guess we shall see.

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This one kicked my arse last Friday:

Barbell Curl

Incline DB Curl

Prone Incline DB curl

Barbell reverse wrist curl

Barbell wrist curl

Bent over Row

Lat pulldown

Straight arm pulldown

Seated calf raise

Leg press calf raise

 

Drop sets all the way through 10 reps working down to 1 So you go from heavier weight to lighter weight with no rest in between the sets. You rest between exercises 2-3 minutes, my biceps were still sore yesterday.

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Here's my workout from yesterday:

 

Squat

Bent Row

Bench

Front Squat

Lat Pulldown

Push Press

RDL

Seated Row

CG Bench

Bi's

Tri's

 

Each exercise is 3x10. The kicker is instead of a normal rest you get an 80 second clock for each set. Perform your 10 reps in 25 seconds and you get a 55 second break. Must finish one exercise before moving to the next. No extended rest between switching exercises. It's better to have weights for everything setup before starting your workout.

 

Weights were obviously lighter than normal but this workout killed me. Hardest workout I've done to this day. I understand all those tweets we see from players complaining about workouts now.

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I didn't watch the whole video but the pointers in the writeup seem solid and address a lot of things I see people do wrong while bench pressing.

http://www.stack.com/a/add-30-pounds-to-your-bench-press-in-20-minutes

 

 

Problem is, most people take their back out of the movement with their technique. You are making this mistake if your elbows are aligned with your shoulders to form what looks like a T with your body as you lower the bar.

In this position, your anatomy limits the involvement of your back—your lats, in particular. Also, it places your shoulders in a compromised position, and it's a common cause of shoulder pain during the Bench Press.

I've heard shoulder pain from a few people. One person went through physical therapy to resolve an issue. He improved his form and no longer had issues.

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How do you retain any sort of muscle at 1800 calories and 140g of protein? It seems like for your size you should be almost doubling your calories and getting in 200g of protein a day. I'm 175 and the only way I can make any sorts of gains is at least 3200 calories with around 190g of protein per day. I've started training hard this year and so far I've gained 20 pounds since the end of the summer while lowering my body fat.

 

 

i'm not trying to gain mass or size. i'm fairly stout anyway. just maintaining what i have, everyone is different. w/o lifting over the last seven years i could still bench 315 on a good day. i'm below 195 now, usually 193-194 and have to be lower or at 10% bf.

 

on my first day back, a little over a year and a half ago, i put up 295 on bench, 365 on squat and dl after a seven year layoff. weighed about 210 with around 20% bf.

 

we're all born with defferent types of muscle and varying degrees of natural muscle mass, whether we get "enough" protein or not. i'm 41 now, so i noticed myself getting a bit tubby and also some atrophy from what i normally carried around w/o weight training or diet. i started back at 40. last time i lifted was 33.

 

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Anyone tried static contraction training?

 

I'm trying to reduce the number of lifts I do but keep the workout the same length and I thought this might be a good way to do that. Trying to get rid of some of the isolation lifts I do.

 

Here's what I'm doing right now:

 

Dumbbell curls

Bar curls

Dumbbell floor press

Bar floor press

Dumbbell shoulder press

Bar shoulder press

Skullcrushers

Tricep extensions

Close grip press

Deadlift

Underhand upright row

Dumbbell rows

Squats

Lat raises

Farmer's walk

Bridges

Dips

 

Once new bench arrives I'll add bench press and some inclines, and hip thrusts.

 

I know I'm missing a complex lift for the muscles used for pull ups/lat pulldown but don't feel like going to the gym. Maybe I should get a pull up bar.

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I'm trying to get back into shape and lose some belly fat.

 

I have restarted the C25k running app, but on the off days for that I'm needing some workouts to do for the upper body.

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I'm trying to get back into shape and lose some belly fat.

 

I have restarted the C25k running app, but on the off days for that I'm needing some workouts to do for the upper body.

 

There are some highly respected workouts that just say to do the big compound lifts. You might want to check out this link:

 

https://www.google.com/amp/www.muscleandfitness.com/workouts/workout-routines/4-week-guide-starting-strength/amp?client=safari

 

 

The lifts I hear about most that people say you should do if you're doing nothing else (for upper body):

 

Chest press

Shoulder press

Bent over row

Dips (or variation)

Pull-ups (or variation)

 

Also, squats and deadlift will help other muscles (like the abs) besides just your legs.

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I'm trying to get back into shape and lose some belly fat.

 

I have restarted the C25k running app, but on the off days for that I'm needing some workouts to do for the upper body.

There are some highly respected workouts that just say to do the big compound lifts. You might want to check out this link:

 

https://www.google.com/amp/www.muscleandfitness.com/workouts/workout-routines/4-week-guide-starting-strength/amp?client=safari

 

 

The lifts I hear about most that people say you should do if you're doing nothing else (for upper body):

 

Chest press

Shoulder press

Bent over row

Dips (or variation)

Pull-ups (or variation)

 

Also, squats and deadlift will help other muscles (like the abs) besides just your legs.

Awesome. Thank you.

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This is a crazy bump...

 

I finally made it back into the gym after taking a year off to "reset" my shoulders and balance out.   I started having shoulder issues a little over a year ago and went and seen a doc.  He sent me to a PT guy who said my chest was gaining faster then my back and it was pulling my shoulders forward and out of place.  He told me to do more back exercises that focused on my Rhomboids and to lay off chest workouts for awhile.  I went ahead and followed his advice but continued to have issues.   I went back and seen him again and he sent me to a chiropractor to get adjusted.  After a few trips there and back to PT,  I was told to take an extended break from lifting so I could balance out.

 

The year off really hit me hard on the ego and the mid section.  I have been back for 2 weeks and have already lost 8 lbs. and feel WAY better.  

 

I started with Stronglifts and will continue with it until I stall out and will switch back to 5/3/1 and roll.  

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Holidays always kill me, it's a 2 month stretch of crap eating and little working out.  So trying to void that stretch again.  Currently doing a low carb diet, not KETO because I hate most veggies.  Just trying to stay close to 50 a day, maybe 100 some days.  I prefer to lift over cardio.  Bench, curl and dumbells mostly.  Situps, squats and planks.  I like to run outside early in the morning, had a great routine last year so I hope I can get back on it again.  I was regularly doing 3 miles a day 4 days a week and felt awesome, but lost a lot of muscle mass.  There is no perfect answer, just diet to the best of your abilities and lift/run when you can.  That's where I'm at.

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1 hour ago, Redux said:

Holidays always kill me, it's a 2 month stretch of crap eating and little working out.  So trying to void that stretch again.  Currently doing a low carb diet, not KETO because I hate most veggies.  Just trying to stay close to 50 a day, maybe 100 some days.  I prefer to lift over cardio.  Bench, curl and dumbells mostly.  Situps, squats and planks.  I like to run outside early in the morning, had a great routine last year so I hope I can get back on it again.  I was regularly doing 3 miles a day 4 days a week and felt awesome, but lost a lot of muscle mass.  There is no perfect answer, just diet to the best of your abilities and lift/run when you can.  That's where I'm at.

Good advice.

 

I wasn't much of a veggie eater until I met my wife and she roasted them in the oven. Also, the stores have started carrying more variety, better quality, and more local (shorter times harvest to table), which can all make a big difference. For example, carrots, brussel sprouts, and garlic from the grocery store are mediocre to poor, but the same things from the local farms are amazing. Good luck!

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Getting back into working out regularly again, but keeping it simple to avoid burnout.

Doing stairs and hill runs for cardio and floor press, shoulder press, dips, and underhand barbell rows. The stairs are pretty rough right now so I'm not doing any other type of leg workout.

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On 3/28/2019 at 8:31 PM, Moiraine said:

Getting back into working out regularly again, but keeping it simple to avoid burnout.

Doing stairs and hill runs for cardio and floor press, shoulder press, dips, and underhand barbell rows. The stairs are pretty rough right now so I'm not doing any other type of leg workout.

Good for you!  Stairs and hills are a great (and free) way to workout.  If you wanted to integrate some air squats, that would probably be a-ok. 

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Hit 25 off my peak weight ever today.  Probably haven't been this weight since 2011 or 2012. Pretty f#&%ing pumped about it.

 

Genuinely all I have been doing is running(mostly fast walking to start) as often as I get myself to the gym after work and very basic body weight exercises and a little bit with 15 lb dumbbells at home when I am bored.  I started struggling to get to 2 miles and now 3.5 felt normal today.

 

I don't want to minimize the work b/c I appreciate everyone needs different things to see results, but I cannot believe how much has melted away with relatively little lifestyle change.  I haven't changed my diet much at all(no keto or anything, still eat bread and pasta, still drink beer), not consistent at all run 5 days some weeks 2 days others and have never felt like I have really killed myself.  It is just encouraging that just moving makes such an impact.

 

I understand you get to a point of diminishing returns, but just having the habit of going to the gym and having the stamina to knock down a quick 5k feels like a great base to build off of. I appreciate the posts that I have read here though, it will help me going forward to shift to getting stronger now that I have approached a more reasonable weight and have better stamina.

 

I have no advice for meal plans or workout schedules, my advice would just be to start.  This kind of stuff was never my thing(and still really isn't, I am a huge novice still), but I like it a lot now and it gets easier every day.

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On 5/25/2019 at 7:32 PM, Omaha-Husker said:

I understand you get to a point of diminishing returns, but just having the habit of going to the gym and having the stamina to knock down a quick 5k feels like a great base to build off of. I appreciate the posts that I have read here though, it will help me going forward to shift to getting stronger now that I have approached a more reasonable weight and have better stamina.

 

I have no advice for meal plans or workout schedules, my advice would just be to start.  This kind of stuff was never my thing(and still really isn't, I am a huge novice still), but I like it a lot now and it gets easier every day.

That first real 'ah ha' moment when the results start to show up is euphoric, like a natural drug or high. It strengthens and motivates you in some pretty awesome ways. I had that about 3-4 weeks ago when I got back to being able to do 7:30 minute miles which, for awhile, had sagged into the 9 minute range. Once I hit that mark, I switched up to something I haven't really ever done before in my life, which is strength training.

 

My 'routine' is pretty varied which I love. The days are roughly the same in terms of their focus, but exercises often change week to week while still focusing on the same muscle groups. But, generally speaking, it's:

- Monday -> lower body

- Tuesday -> arms/upper body

- Wednesday -> functional training (mostly floor exercises like crawl holds, side gorillas, hostages, etc.)

- Thursday -> back & shoulders / upper body

- Friday -> core workouts 

- Saturday -> more floor exercises (slightly more strength-focused as it includes weights, kettle bells)

 

I'm primarily using the app Centr, which I started a thread about the other day. Although it costs $20/month (or $120/year), it provides a full meal plan, weekly workouts, healthy lifestyle content and daily meditation/sleep preparation routines. It also has a dedicated team of content creators who are responsible for providing fresh content each week and consulting with the app's trainers to determine what new workouts are coming.

 

 

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