Started going to the gym back in September. Starting to really feel and see some results. Always looking for new workout ideas, so I figured I share mine, and hopefully you guys will post yours to get some new stuff to try.
4 Day Split:
Split: 4-day
Volume: Medium-high
Sets: 3 per exercise
Reps: 7-11
Rest: 1 minute between each set
Monday: Chest/Triceps/Forearms:
* Flat dumbbell press
* V bar tricep pressdowns
* Incline barbell press
* Flat bench lying tricep extensions
* Dips
* Decline Dumbbell press
* Cable crossovers
* Dumbbell wrist curls
* Dumbbell wrist extensions
Tuesday: Back/Biceps:
* Deadlifts
* Cable pulldowns
* Barbell rows
* One-arm dumbbell rows
* Close-Grip pulldowns
* Seated cable rows
* Hyperextensions
* Seated dumbbell curls
* EZ bar preacher curls
* Incline curls
Wednesday: Quads/Hams:
* Squats
* Seated leg curls
* Leg Press
* Lying leg curls
* Leg extensions
* Smith-machine stiff-legged deadlifts
* Dumbbell lunges
* Leg extensions
* Leg adductions
* Leg abductions
Thursday: Delts/Traps/Calves:
* Seated overhead dumbbell press
* Machine press
* Dumbbell side-laterals
* Cable bent-over laterals
* Barbell upright rows
* Dumbbell shrugs
* Machine calf raises
* Seated Calf raises
* Calf Press
Currently I am taking Amplified Creatine 189, Gaspari Real Mass w/whole milk (~1300 Calories) in the morning, Optimum Nutrition Platinum Hydro Whey W/whole milk for post workout, and fish oil pills (1 per day Awesome burbs).
SO Far so good, up to 190lbs from 175 when I started :flex:
Monday: See if there's any whisky left from the weekend. Drink 3 remaining shots. Walk to store for beer. Lift 18 pack and walk home with it. Drink beer.
Tuesday: Walk to fridge, grab beer. Sit, drink beer. Repeat.
Wednesday: Out of beer. Walk to bar. Drink pitchers and pints, take shots. Shoot pool. Walk to store, lift and walk home with 12 pack. Drink beer. Piss.
Thursday: Find a couple beers left in fridge. Drive to liquor store, buy rum. Return, take shots and chase with final beers (forgot Coke, damnit :aaron: ).
Friday: Go to liquor store at lunch. Have willpower until 4:00. 4:15- whisky shots. 4:20- well... 4:30- more shots. 5:00 is there any of that rum left ? Whisky shots. 11:37 Whisky gone. So where's that rum anyway ??? ?
Sleep.
Saturday: Chores, Beer.
Sunday: Football, Beer.
But I was thinking of incorperating some pushups or something in there...
Sounds like you have a solid workout goin. Bet your biceps are buff from all those can curls.
:lol:
Quote from: SegKast on October 28, 2010, 09:55:16 AM
Monday: See if there's any whisky left from the weekend. Drink 3 remaining shots. Walk to store for beer. Lift 18 pack and walk home with it. Drink beer.
Tuesday: Walk to fridge, grab beer. Sit, drink beer. Repeat.
Wednesday: Out of beer. Walk to bar. Drink pitchers and pints, take shots. Shoot pool. Walk to store, lift and walk home with 12 pack. Drink beer. Piss.
Thursday: Find a couple beers left in fridge. Drive to liquor store, buy rum. Return, take shots and chase with final beers (forgot Coke, damnit :aaron: ).
Friday: Go to liquor store at lunch. Have willpower until 4:00. 4:15- whisky shots. 4:20- well... 4:30- more shots. 5:00 is there any of that rum left ? Whisky shots. 11:37 Whisky gone. So where's that rum anyway ??? ?
Sleep.
Saturday: Chores, Beer.
Sunday: Football, Beer.
But I was thinking of incorperating some pushups or something in there...
wanna go out in the garage and do karate? :lol:
My workout is a combination of Aaron's and Seggy's. The difference is mama goes out and brings me the rum and beer. Life is good :thumbs: I've only started working out since about a week after the rally so no real results to speak of from the workouts yet. Starting to see gains in the weight that I'm lifting but I think that's just from getting used to lifting and getting my strength back a little. Time will tell. As far as the Seggy part of my routine, I have had outstanding success and results for over 25 years now. I have spent a small fortune and left stories behind all around the country for people to enjoy for years to come :clap:
I'll post up my stuff later. You should take a pic of yourselves now, and then try to do one every month or every other. :)
Quote from: Krandall on October 28, 2010, 11:46:27 AM
I'll post up my stuff later. You should take a pic of yourselves now, and then try to do one every month or every other. SO i can add them to my spank bank :)
No shame in Krandall's game :lol:
Quote from: PeelsSE2 on October 28, 2010, 11:53:20 AM
Quote from: Krandall on October 28, 2010, 11:46:27 AM
I'll post up my stuff later. You should take a pic of yourselves now, and then try to do one every month or every other. SO i can add them to my spank bank :)
WORD!!! When you were all sleeping @ LS, I was prancing around taking pics of you all sleeping. No shame in mah game :lol:
:confused:
posting nude pics now
Quote from: Krandall on October 28, 2010, 11:55:15 AM
Quote from: PeelsSE2 on October 28, 2010, 11:53:20 AM
Quote from: Krandall on October 28, 2010, 11:46:27 AM
I'll post up my stuff later. You should take a pic of yourselves now, and then try to do one every month or every other. SO i can add them to my spank bank :)
WORD!!! When you were all sleeping @ LS, I was prancing around taking pics of you all sleeping. No shame in mah game :lol:
phew, I thought I was the only dude who "pranced around"
:lol: we're with ya buddy
:rofl:
Quote from: SegKast on October 28, 2010, 02:00:53 PM
Quote from: troywcc on October 28, 2010, 12:15:09 PM
posting nude pics now
please send them to my email, I want to have them for myself
right on seggy :thumbs:
I hate you all. :rofl:
Day 1
Bicep Curls
Tricep extensions
Military presses
5 sets, 10 reps each
Day 2
Incline/Decline/Flat benchpress
5 sets, 10 reps each
Day 3
Seated row
Lat pull down
Dead lift
5 sets, 10 reps each
Day 4
Leg lifts
Leg extensions
Squats
5 sets, 10 reps each
Cardio:
Day 1, 2, 3, 4
Cycling
Currently what im doing. More cardio gets worked in over time
>Start with 5 minutes cardio (warm up) before each routine.
>Stretch after warm up.
>End with 5-10 minutes of cardio (cool down).
>Stretch after cool down.
Day 1 Lower body Legs/Abs
* Barbell Squat: 3 sets of 8-12 reps
* Stiff-Legged Deadlift: 3 sets of 8-12 reps
* Leg Extension: 3 sets of 8-12 reps
* Lying Leg Curls: 3 sets of 8-12 reps
* Standing Calf Raises: 3 sets of 8-12 reps
* Lying Leg Raises: 3 sets of 10-15 reps
* Exercise Ball Crunches: 3 sets of 10-15 reps
* Russian Twists: 3 sets of 10-15 reps
* Machine Crunch w/ weight: 3 sets of 10-15 reps
Day 2 Upper body Deltoids/Abs
* Seated Dumbbell Overhead Press: 3 sets of 8-10 reps
* Standing Dumbbell Front Deltoid Raise: 3 sets of 8-10 reps
* Standing Front Deltoid Plate Raise: 3 sets of 8-10 reps
* Lateral Deltoid Dumbbell Raise: 3 set of 8-10 reps
* Seated bent Over Rear Deltoid Raise: 3 set of 8-10 reps
* Lateral Deltoid Cable Raise: 3 set of 8-10 reps
* Russian Twists: 3 sets of 10-15 reps
* Machine Crunch w/ weight: 3 sets of 10-15 reps
Day 3 Abs/Cardio
* Exercise Ball Crunches: 3 sets of 10-15 reps
* Russian Twists: 3 sets of 10-15 reps
* Crossed Legged Crunch: 3 sets of 10-15 reps
* Lying Side Crunch: 3 sets of 10-15 reps
* Lying Crunch: 3 sets of 10-15 reps
* Machine Crunch w/ weight: 3 sets of 10-15 reps
* Planks: Hold for 30+ seconds (2 sets)
* Side Planks: Hold for 30+ seconds (2 sets each side)
* 15-20 minutes of Cardio
Day 4 Chest/Triceps/Forearms
* Flat dumbbell press: 3 sets of 7-11 reps
* V bar tricep pressdowns: 3 sets of 7-11 reps
* Incline barbell press: 3 sets of 7-11 reps
* Flat bench lying tricep extensions: 3 sets of 7-11 reps
* Dips: 3 sets of 7-11 reps
* Decline Dumbbell press: 3 sets of 7-11 reps
* Cable crossovers: 3 sets of 7-11 reps
Quote from: Lady4Fiddy on October 28, 2010, 07:00:20 PM
>Start with 5 minutes cardio (warm up) before each routine.
>Stretch after warm up.
>End with 5-10 minutes of cardio (cool down).
>Stretch after cool down.
Day 1 Lower body Legs/Abs
* Barbell Squat: 3 sets of 8-12 reps
* Stiff-Legged Deadlift: 3 sets of 8-12 reps
* Leg Extension: 3 sets of 8-12 reps
* Lying Leg Curls: 3 sets of 8-12 reps
* Standing Calf Raises: 3 sets of 8-12 reps
* Lying Leg Raises: 3 sets of 10-15 reps
* Exercise Ball Crunches: 3 sets of 10-15 reps
* Russian Twists: 3 sets of 10-15 reps
* Machine Crunch w/ weight: 3 sets of 10-15 reps
Day 2 Upper body Deltoids/Abs
* Seated Dumbbell Overhead Press: 3 sets of 8-10 reps
* Standing Dumbbell Front Deltoid Raise: 3 sets of 8-10 reps
* Standing Front Deltoid Plate Raise: 3 sets of 8-10 reps
* Lateral Deltoid Dumbbell Raise: 3 set of 8-10 reps
* Seated bent Over Rear Deltoid Raise: 3 set of 8-10 reps
* Lateral Deltoid Cable Raise: 3 set of 8-10 reps
* Russian Twists: 3 sets of 10-15 reps
* Machine Crunch w/ weight: 3 sets of 10-15 reps
Day 3 Abs/Cardio
* Exercise Ball Crunches: 3 sets of 10-15 reps
* Russian Twists: 3 sets of 10-15 reps
* Crossed Legged Crunch: 3 sets of 10-15 reps
* Lying Side Crunch: 3 sets of 10-15 reps
* Lying Crunch: 3 sets of 10-15 reps
* Machine Crunch w/ weight: 3 sets of 10-15 reps
* Planks: Hold for 30+ seconds (2 sets)
* Side Planks: Hold for 30+ seconds (2 sets each side)
* 15-20 minutes of Cardio
Day 4 Chest/Triceps/Forearms
* Flat dumbbell press: 3 sets of 7-11 reps
* V bar tricep pressdowns: 3 sets of 7-11 reps
* Incline barbell press: 3 sets of 7-11 reps
* Flat bench lying tricep extensions: 3 sets of 7-11 reps
* Dips: 3 sets of 7-11 reps
* Decline Dumbbell press: 3 sets of 7-11 reps
* Cable crossovers: 3 sets of 7-11 reps
I got a workout just trying to read all that
suck in to buckle my belt, exhale to tie my shoes :lol:
Well if you all wanna look like me, just have the wife get the beer and set back and enjoy.... Oh and eat whatever you want!!! Works like a champ for me for 30+ years, why change now? Ohh and Do Work. :nana: Yup that type.
Quote from: racinjason68 on October 29, 2010, 08:55:21 PM
Well if you all wanna look like me, just have the wife get the beer and set back and enjoy.... Oh and eat whatever you want!!! Works like a champ for me for 30+ years, why change now? Ohh and Do Work. :nana: Yup that type.
me too buddy. Could do without the shakes though. :lol:
(http://bloximages.chicago2.vip.townnews.com/billingsgazette.com/content/tncms/assets/editorial/9/bf/6ee/9bf6ee74-691b-11de-9a55-001cc4c002e0.image.jpg)
Here ya go Geo... Before and After pics of me.
HAWT!
Awesome Nikki :)
Thanks! :)
Just thought id share..
a friend of mine in the army was talkin to me on thursday, he studied nutrition and something to do with weight lifting. Was telling him how I was kind of stuck in a rut recently. He mentioned rest/pause training... I was curious.
Kindof but not really similar to super setting...
You take 75% of your max weight, and do lifting as normal (whatever that workout is). Go until muscle failure. rest 30-60 seconds. repeat until you can't do 1.
I did that on friday. oh my word. I've been reading about it, and a lot of people within a week have noticed gains. I'm going to try doing this all week. Doing my normal workout, and then rest/pause after my normal 3 sets. Should be interesting. :)