May 5, 2016

Looking to implement new s--- into my gym sessions. I'm interested in seeing what some of you guys do. Yo @M Solo bless me

 

May 5, 2016

my workout routine consists of the 2-3 times a week i have to walk up/down the stairs to my apartment

i feel the burn ery tiem

 

May 5, 2016

Three three minute rounds shadow boxing

Six three minute rounds heavy bag

(with 10 pound ankle weights on each leg)

1 Mile treadmill

Bench 180, 3x5

Squat 200, 3x5

Dumbbell curl (various weights) 10x10

etc

 

May 6, 2016

what are you maxing at in bench and squat?

 

May 6, 2016

I'm 5"8 72kg.

I train for soccer so mine is something like

Mon: 8x100 Tempo Runs,Soccer Training
Tues: Squats 160kg x5 heaviest set, RDL's 150x5,145x5 . Some plyo's,med ball throws
Weds: Sprints 5x60m. Core workout
Thurs 8x100 Tempo, Soccer Training
Friday: Squats 145kg x5,130 x5 focusing on speed, Bulgarian Split Squats 40kg 3x5 keep it light on Fridays,Contrast training too.
Saturday: 5x60m Sprints,Broad Jumps,

Need to add some upper body stuff soon.

 

May 6, 2016

I think I got this chest routine off bodybuilding a while back i forget, but it's still a killer. I do this monday and I feel it up til to thursday. it's the only one that's done it for me, after plateuing on chest for a good minute
the key for me is short rest time. no more than 30 secs between sets

- Bench Press 8x4
- Incline Single Arm dumbell press 6x5 per arm
- Decline Chest Press Machine 5x6
- Flat dumbbell Flies 4x8
- Squeeze two 25lb plates together and press 2x20 (must for inner chest definition)
- Cable Fly to Failure

 

May 6, 2016

I do P90X3 (mass track) and run 2-4 miles everyday.

Keeps my workouts consistent and minimal.

 

May 6, 2016

dont know to be honest. ppl say what their max is but then they only can do 1 rep. so does that count?

 

May 6, 2016

yeah your max is the most you can do at once for one rep

 

May 6, 2016

yea then I don't know. I don't usually go for that because I tend to bench and squat by myself so I can't try to put up r-----ed weight without a spotter.

 

May 6, 2016

no worries, was just curious.

 

May 6, 2016

As of right now something similar to this (Again depending on work schedule, but been able to keep it up as of now, usually it's about an hour of weights, rest 1-1.5 mins between sets):

Day 1: Legs and Shoulder trisets. 2 leg exercises 1 shoulder. Shoulders are for endurance aka 15 reps per set. 4 sets per triset. Legs pyramiding up in weight going 10,10,8,6.

Triset 1: Back BB Squat (next Day 1 round is deadlift)/ cable close chain knee extension, Standing DB Shoulder press
Triset 2: Seated Leg Press, Laying Hamstring Curl, DB Front Raises
Triset 3: BB Front Squat, Seated quad extension, DB Lateral raise
Triset 4: Abductors, adductors, Machine Reverse Fly.

Day 2: Chest, back and calves trisets. 4 sets per triset. Heavier chest goes sets of 10, 10, 8, 6. Back stays at 15 reps for endurance.

Triset 1: Flat DB press, seated cable row, straight leg calf raise
Triset 2: Incline DB Press, Lat pulldown, straight leg calf raise
Triset 3: Cable standing press, Straight arm pull down, seated bent knee calf raise.
Triset 4: Bent over cable press, single arm hammer grip pulldown, seated bent knee calf raise.

Day 3: Legs & Shoulders. Heavier shoulder so pyramiding up. Legs stay at sets of 12 reps. 4 sets per superset.

Superset 1: Back BB Squat (Next Day 3 is deadlift), Seated Shoulder Press
Superset 2: Seated leg press, DB front raise
Superset 3: Front squat, lateral DB raise
Superset 4: Calf raise, Reverse Fly

Day 4: Back, chest, calves trisets. 4 sets per triset. Heavier Back 10,10,8,6. Chest stays at 15 reps for endurance.

Triset 1: Seated cable row, flat DB press, straight leg calf raise.
Triset 2: Wide grip lat pulldown, incline DB press, straight leg calf raise.
Triset 3: Straight arm Pull down, flat DB flies, bent knee calf raise.
Triest 4: Single arm hammer grip pull down, Incline DB flies, bet knee calf raise.

I'll throw in a cardio day of 20 mins elliptical, 15 mins rowing, 20 mins elliptical or so. Want to get back to battleropes but have been lazy and a bit inconsistent depending on work schedule.

Usually go Day 1, Day 2, Rest day, Day 3, Day 4, Cardio, Rest.I do my 3 day stretches on the weekends, it's been going pretty decent as of now.

 

May 7, 2016

I play basketball for like an hour for cardio, probably once a week, but during the winter I just hop on a treadmill and bs around. I legit hate running on a treadmill or around the block because it's f---ing boring. I'd rather be playing an actual sport. I'm looking into joining either a flag football or basketball league for the summer. It's just finding time to do it.

As far as weights? I go pretty light now. I still do the same, basic exercises I did for football, but condensed.

Bench (5 sets of 10 with 205lbs), incline (5 sets 135lbs), push downs, calf raises, pull downs, squats, curls, planks, side planks, cruches, etc. I usually just stick to 3-5 sets of 10 with manageable weights. I could do higher weights, but why? I'm not competing anymore lol.

I don't really care about maxing out anymore, I probably could throw up 300+ easily though.

I don't really take it that serious anymore, because of kids and work, but I always try to get something in during the week.

I'll be honest, sometimes I barely know what I'm going to do until I get to the gym lol. I'm not really that regimented.

 

May 7, 2016

Day 1: Chest
Day 2: Back
Day 3: Shoulders
Day 4: Bi's & Tri's
Day 5: Legs

I dump in abs and cardio at the end of my workouts, but usually I'll do it every 2 days. Main key is to let your muscles rest when it's sore, so it applies to your abs as well *don't work them when their sore*.
For cardio I mainly do the stair master or play basketball sometimes.
Currently weighing in at 176 (I'm 6'0), goal is 180.
Been doing some modeling on the side & may get featured in a horror film soon if the director finds another model suited for the role. Gotta love working out for awesome opportunities bruh.

 

May 7, 2016

Play basketball everyday and lift with my friend Sunday-Thursday, but all that is bout to change this Monday when summer and our jobs start. Not sure what we're gonna do, because he tells me what to do.. I literally have no idea lol.

 

May 8, 2016

This is your workout routine -- 12 ounce curls

 

May 8, 2016

Yeah f--- a treadmill. Most my cardio comes from pick up basketball games. Flag football is pretty fun. We have a sports complex out in town and they have a league in the winter. It's for ages 16-30 something, we have played the past few years. Our team is normally just guys I played football with in school but it's always fun, especially beating up on the older guys lol.

 

May 8, 2016

Yeah I think I'm going to join a league, just because I feel mad awkward playing pick up games with late teens and early 20 year olds at the courts. I mean, I look young but I start realizing I'm old when I'm around that age group. But, most people my age don't do pick up games, and it's one of my favorite things to do lol.

Treadmills and long runs do nothing for me. Everyone says "Yeah, you get in a zone" and I'm like nah not really, I just think about how boring it is lol.