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Workout Thread (1 Viewer)

Legs and abs this morning. Been easing into lighter weights the last few years as I get older. With legs everything is a giant set with almost no rest. I do three sets. Resting 2 minutes between the giant sets. Used to squat 315 but it makes no sense now. Trying not to get any more injuries. I am 6-1 215

1. Squats 135 x 15 reps

2. Jump squats- body weight 10

3. lunges with 15 each leg with Olympic bar only.

4. Leg curls 75 to failure

5. Leg extensions 75 to failure.

After than I do calves the same way. 4 sets of each

1.Seated calf raise 15 reps

2. Standing raise to failure

3. Stretch on a calf block.

Walk dog 3-4 miles this afternoon.

 
This is my plan post Xmas.

M - easy 3-4 mile run + strength training
T - more vigorous 5-7 mile run
W - easy 3-4 mile run + strength training
R - more vigorous 5-7 mile run
F - either the same as M/W or off if I'm too tired
S - long run, usually on hills/trails. During winter I stick to 7-9 miles but will increase as spring rolls around.
U - usually off, but if I took Friday off and did poorly with my diet then I'll go do 4-6 easy miles. I'll skip some Saturdays too due to our schedule, so those weeks I'll do the long run Sunday. Hate doing that though.

Strength training is primarily just push ups, squats, and lunges. I didn't do any between October and last week due to managing various injuries and ensuring I was in as good of shape as possible for a late November half marathon, so I've got some work to do to get those back up to previous levels. I'll also do leg extensions after more vigorous runs and will probably add dips sometime during winter. I'm trying to avoid the gym during winter and do all of my stuff outside, but if the elements get the best of me I'll adjust. I have a few gym routines, but they aren't nearly as time efficient. Haven't checked weight in a while, but I'm in the neighborhood of 6'1 195. I usually end up closer to 200 towards the end of the winter as I do more strength training and run less and I try to be closer to or under 190 race day.

 
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I can only get to the gym 2-3 times per week. I like doing weights to try to help overall body composition and am more interested in trying to be lean/reduce body fat than adding mass.

I usually do a mix of triceps, biceps, chest, abs, quads, glutes, calves and occasionally back. Usually get the abs twice a week. (Do cardio afterward for 30 minutes, FWIW).

any suggestions or thoughts assuming that I can only do this 2-3 times per week?

 
Long Ball Larry said:
I can only get to the gym 2-3 times per week. I like doing weights to try to help overall body composition and am more interested in trying to be lean/reduce body fat than adding mass.

I usually do a mix of triceps, biceps, chest, abs, quads, glutes, calves and occasionally back. Usually get the abs twice a week. (Do cardio afterward for 30 minutes, FWIW).

any suggestions or thoughts assuming that I can only do this 2-3 times per week?
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easy routine

hits everything perfect.

  • Press Behind Neck: 2 sets of 12 reps
  • Barbell Rows: 3 sets of 15 reps
  • Bench Press: 3 sets of 12 reps
  • Barbell Curls: 1 set of 10 reps
  • Squats: 2 sets of 15 reps
  • Pullovers: 2 sets of 20 reps
  • Stiff-Legged Deadlift: 1 set of 15 reps
  • Leg Raises: 1 set of 25 reps
remember

behind the neck press and bench press give the triceps plenty of work 2-3x a week.

barbell rows and deads work the biceps to an extent but we also have a set of barbell curls here too.

squats is perfect of quads and hams...as are the deads.( more so hamstrings)

 
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Long Ball Larry said:
I can only get to the gym 2-3 times per week. I like doing weights to try to help overall body composition and am more interested in trying to be lean/reduce body fat than adding mass.

I usually do a mix of triceps, biceps, chest, abs, quads, glutes, calves and occasionally back. Usually get the abs twice a week. (Do cardio afterward for 30 minutes, FWIW).

any suggestions or thoughts assuming that I can only do this 2-3 times per week?
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you should be sure to hit your back every time. Hams too.
 
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I don't think there really is assistance for OHP

OHP is assistance for bench press

You could if you have a power rack

Pressing dead stop from the rack

Basically pause press.

Other than that

Start over

Use 105 as your max and start the power cycle over

10

8

5

3

2

1

Should be able to hit a higher max after

 
I run most mornings, 35 miles a week but trending upward as I've just started a marathon training cycle. I hit the gym at work at lunchtime 4x a week and have doing the same basic workout for months. Not looking to add much mass, just want to maintain what I have and cut a little. I'm 5'10 170 and want to stay around this weight, maybe drop a few by my April marathon. I've gotten away from going heavy as I've gotte older, more into high reps.

Mon/Thurs: 5 circuits of bench (20 reps 135 lbs) pull-ups (15 reps) planks (75 seconds)

Tues/Fri: 5 circuits of shoulder press (10 reps 105 lbs) barbell curls (8 reps 95 lbs) planks (75 seconds)

Not much rest in between, takes less than 25 min. I sometimes add some dumbells sets afterwards and always finish with 10 min on the rowing machine. I should get in there Wed and add some leg work.

Not very scientific but I feel like it's working for me. :shrug:

 
Nigel said:
I run most mornings, 35 miles a week but trending upward as I've just started a marathon training cycle. I hit the gym at work at lunchtime 4x a week and have doing the same basic workout for months. Not looking to add much mass, just want to maintain what I have and cut a little. I'm 5'10 170 and want to stay around this weight, maybe drop a few by my April marathon. I've gotten away from going heavy as I've gotte older, more into high reps.

Mon/Thurs: 5 circuits of bench (20 reps 135 lbs) pull-ups (15 reps) planks (75 seconds)

Tues/Fri: 5 circuits of shoulder press (10 reps 105 lbs) barbell curls (8 reps 95 lbs) planks (75 seconds)

Not much rest in between, takes less than 25 min. I sometimes add some dumbells sets afterwards and always finish with 10 min on the rowing machine. I should get in there Wed and add some leg work.

Not very scientific but I feel like it's working for me. :shrug:
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That's a real solid height/weight ratio. You must burn a ton of calories a week.

 
I always heard Drew Brees was a workout freak in highschool. I just googled around, and check out his predraft #'s. That's a big squat.

Combine Results

Height: 6' 0"

Weight: 213

40 Yard Dash: 4.83

20 Yard Dash: 2.75

10 Yard Dash: 1.66

20 Yard Shuttle: 4.21

3-Cone Drill: 7.09

Vertical Jump: 32"

Broad Jump: 8'9"

Wonderlic: 34

Campus Agility Tests

40-yard dash: 4.67

Bench press: 275 lbs.

Squat: 475 lbs.

Power Clean: 275 lbs.

Arm length: 31 ¼

Hands: 10

 
Quez said:
I always heard Drew Brees was a workout freak in highschool. I just googled around, and check out his predraft #'s. That's a big squat.

Combine Results

Height: 6' 0"

Weight: 213

40 Yard Dash: 4.83

20 Yard Dash: 2.75

10 Yard Dash: 1.66

20 Yard Shuttle: 4.21

3-Cone Drill: 7.09

Vertical Jump: 32"

Broad Jump: 8'9"

Wonderlic: 34

Campus Agility Tests

40-yard dash: 4.67

Bench press: 275 lbs.

Squat: 475 lbs.

Power Clean: 275 lbs.

Arm length: 31 ¼

Hands: 10
Click to expand...
That is a nice squat. The rest of his lifts aren't impressive for 213 pounds. Of course, I doubt strength was the primary purpose behind is training.

 
I do resistance training 3 days/ week, usually have 2 leg exercises, 1 back, 1 chest, 1 shoulder corrective (2 past surgeries), 1 ab, and 1 hip exercise. Most of the workouts include 1-2 big movements (deadlift, squat, bench) -- though today's workout was more about "putting in the work" than doing anything big or fun today.

Steps-Ups (holding 65 lb db) - 4x10

Dips - 4x10

Roll-outs 4X10

I did these three exercises in sequence 4 times

Cable Rows - 4 sets

Lateral steps (with band around ankles for resistance)

Same thing -- doing these exercises back-back for 4 sets

Bridges - 4 sets

Band pull-aparts - 4 sets

Again back-back for 4 sets.

 
Doing 5x5 ICF but only doing maintenance during hoops season as I often have to run in practice and don't want to expose myself to injury from fatigue.

Workout A

Squats @ 100kg (warm up @ 5x40, 5x50, 3x60)

Bench @ 75kg

Bent over rows at 60kg

Dumbbell shrugs 3sets of 8x20kg

Skullcrushers 3 sets of 8x25kg

Curls 3 sets of 8x25

Workout B

Squats @ 100 kg

Standing OH Press @ 40 kg

Deadlift @ 100kg

BO Rows @ 60kg

Close grip bench 3 sets of 8 x40kg

Curls 3 sets of 8x25kg

Doing each workout once a week for now.

 
Haven't tested my lifts in awhile, but the past 2 years have been spent getting the diet and workout right.

First did crossfit in 2012 for 6 months and dropped from a skinny-fat 145 to 135#. From there switched to powerlifting and bulked by eating any an everything and went up to 160 but I was fat, but strong. Then I decided to track my macros and went on a 6 month cut that dropped me back down to 135. I had no knowledge of re-feeds, etc so at the end I was only consuming 1600 calories while lifting heavy 3x. Probably undid everything I worked for previously. Starting Sept 2014 through 2015, I finally got the hang of diet, bulking, and lifting.

Right now currently bulking @ 2500 calories per day (weekends I'm not as strict due to drinking and eating out). Started this bulk in June at 137# now I'm at 144.6#. Body fat% has stayed in the 10-15% range.

Current weight: 144.6 (lowest weight in past 2 months)

Greyskull LP template (2x5, followed by 1 x AMRAP - add weight if you complete at least 3x5, deload if you don't)

- M/W/F workout

Lower body

- M/F - Squats

- W - deadlift work up to 1 x AMRAP, minimum 5 reps.

Upper bod (Alternates):

- Workout A

Bench

Incline Bench (3x8-12)

DB curls (3x8-12)

Weighted pull ups (3x8, plateaued at 25#, working my way back up)

- Workout B

OH press

DB lateral raise (3x8-12)

Weighted Dips (3x8, plateaued at 60#)

Back row variation (3x10)

Gonna test out our 1 rep maxes with my friends Wednesday.

Previous was in May:

Squat 300#

Deadlift 340#

Bench 200#

Last 3x5 were...

Squat 290

Deadlift 335

Bench 180

Looks like I should improve on my previous 1 reps. My strength has finally caught up or exceeded where I was at when I weighed 160#, but sitting at 15# less. Can't wait for the future now that I think I've got the diet part dialed in.

 
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Today's workout:

Squats (5x5) + Band Inverted Y's (shoulder corrective) (3 sets)

Push-ups (4 sets) + clams (3 sets) + hamstring curls (on ball or trx) (4 sets)

Pull ups (4 sets) + half-kneeling isometric cable hold (4 sets)

 
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So I'm at the gym today doing some pull-ups and dips and dude asks if he can jump in for a set. I get off all pissed off and say, "yeah, that's fine guy, even though I barely started". I get off and walk away in disgusts.

What's with these ####bags? No, I don't want split sets with you. I've got headphones on, I plan on going hard for the entirety of the song and now here you come and throw away all my momentum.

I was so pissed.

 
Eminence said:
So I'm at the gym today doing some pull-ups and dips and dude asks if he can jump in for a set. I get off all pissed off and say, "yeah, that's fine guy, even though I barely started". I get off and walk away in disgusts.

What's with these ####bags? No, I don't want split sets with you. I've got headphones on, I plan on going hard for the entirety of the song and now here you come and throw away all my momentum.

I was so pissed.
Click to expand...
Say, no

 
Eminence said:
So I'm at the gym today doing some pull-ups and dips and dude asks if he can jump in for a set. I get off all pissed off and say, "yeah, that's fine guy, even though I barely started". I get off and walk away in disgusts.

What's with these ####bags? No, I don't want split sets with you. I've got headphones on, I plan on going hard for the entirety of the song and now here you come and throw away all my momentum.

I was so pissed.
Click to expand...
Angry and lifting Em.

Lay off the roids man.

 
I'm looking to add some supplements in 2016 but really struggle with where to find unbiased reviews of products. Is supplementcritique.com legit or just a more clever way to pump certain products?

 
Eminence said:
So I'm at the gym today doing some pull-ups and dips and dude asks if he can jump in for a set. I get off all pissed off and say, "yeah, that's fine guy, even though I barely started". I get off and walk away in disgusts.

What's with these ####bags? No, I don't want split sets with you. I've got headphones on, I plan on going hard for the entirety of the song and now here you come and throw away all my momentum.

I was so pissed.
Click to expand...
This guy :lmao:

 
Ilov80s said:
You do biceps, triceps and forearms? I usually separate the biceps/forearms with back, triceps with shoulders. Not sure it matters much, but was wondering if there was a reason behind it?
Click to expand...
From the sound of it,  you guys could be workout partners and just do arms and abs together every day.  Forget the tough stuff.  Just pump up those biceps! 

 
flapgreen said:
From the sound of it,  you guys could be workout partners and just do arms and abs together every day.  Forget the tough stuff.  Just pump up those biceps! 
Click to expand...
Those are just 2 days of the week I was referring to. Also back is not part of the arms. Why are you always so hostile and negative? 

 
Ilov80s said:
You do biceps, triceps and forearms? I usually separate the biceps/forearms with back, triceps with shoulders. Not sure it matters much, but was wondering if there was a reason behind it?
Click to expand...
I do it all at once but there are a few workouts (bench press) that I only do a few times a week. I feel like chest definitely needs its own day.

Like, it's ok to do some chest everyday. But for me, it lags behind so much that I need to focus on it.

Bis / tris depends on how sore my arms are.

 
I'm basically on a 7 day a week gym run... Loading up on BCAA to try and recover quicker. Also taking some #### called Clear Muscle and Cutler King (I've read good things), adding in Whey during the day and Casein at night.

Day 1 - Chest, triceps

Day 2 - Biceps, Shoulders, some back

Day 3 - Cardio, abs, light legs

Rinse and repeat - I consider Day 3 as the "rest day" to try and refresh... I'll have to pull back in a few weeks, but I'm going as hard as I can for now.

 
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