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  • Originally posted by Shahin View Post
    please do, i'm always trying to see other people's workouts. that way i can maybe add something or modify my own.
    You got it. I always do atleast a half hour of low-medium intensity cardio on the treadmill, bike, or play some basketball after my workout even though I'm trying to bulk.

    Since you have the days I do my stuff on, I'll just list the exercises per muscle. Rest no more than 60 seconds between sets. This is kind of intermedate. I've done Rippetoes and this is what me and one of the trainers came up with.

    Shoulders:
    Rear Military Presses: 5 Sets x 12 Reps
    Front Military Presses: 5 Sets x 12 Reps
    Bent-Over Laterals: 4 Sets x 12 Reps

    Chest:
    Flat Bench Presses: 5 Sets x 8 Reps
    Incline Dumbbell Presses: 4 Sets x 8 Reps
    Flat Dumbbell Flyes: 3 Sets x 8 Reps
    Close Grip Bench Presses: 4 Sets x 8 Reps

    Back:
    Cable Pulldowns: 4 Sets x 8 Reps
    Reverse Barbell Rows: 4 Sets x 8 Reps
    Dumbbell Rows: 4 Sets x 8 Reps
    Barbell Shrugs: 4 Sets x 8 Reps
    Rear Shrugs: 3 Sets x 8 Reps

    Biceps:
    Straight Barbell Curls: 4 Sets x 8 Reps
    Close EZ Bar Curls: 4 Sets x 8 Reps

    Triceps:
    Nose Breakers/ Skull Crushers: 4 Sets x 8 Reps
    Dips: 4 Sets x 8 Reps
    Tricep Pushdowns: 4 Sets x 8 Reps

    Abs:
    Straight Leg Lifts: 4 Sets x 12 Reps
    Bent Knee Leg Lifts: 4 Sets x 12 Reps
    Incline Sit-Ups: 4 Sets x 12 Reps

    Legs:
    Squats: 5 Sets x 8 Reps
    Leg Presses: 4 Sets x 8 Reps
    Stiff-Legged Deadlifts: 4 Sets x 8 Reps
    Leg Extensions: 4 Sets x 8 Reps
    Leg Curls: 4 Sets x 8 Reps

    Calves:
    Standing Calf Raises: 4 Sets x 12 Reps
    Seated Calf Raises: 4 Sets x 12 Reps

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    • Currently:
      Monday:Chest

      Tuesday:Off/Cardio

      Wednesday :Back/Lower Body

      Thursday:Off/Cardio

      Friday:Arms/Shoulders/Cardio

      Take the weekends off. The cardio is new. Haven't done as much of it until recently. I screw around with the days on that a lot and don't go real hard at it. Don't let my heart rate go anywhere beyond like 125-130 and don't do it for too long either. Can't afford to lose much weight.

      Only thing I'm really having trouble with at this point is eating enough. I'm incredibly picky and there never seems to be enough of what I like around. Still living with my parents and my younger brothers/sisters, and all they eat is complete sugary ****.

      R.I.P. Junior Seau

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      • So I couldn't lift at all this week because of a sprained wrist, and i was too lazy to go do legs.

        Tjsunstein, why so many sets?
        Last edited by Bosanac01; 10-30-2009, 02:01 AM.

        Sig by: BK

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        Originally posted by fenikz
        we all hate you

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        • I get the best results from it. Prior to this workout, I did less sets but felt as if I could do more when I was done more workout. It's something that works for me but everyone is different. I had to play around with it for a while to find what was suitable for me. Plus, I'm bulking. Sometimes I don't finish and the last set is to failure.

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          • bosanac, wear a wrist guard and just don't do skull crushers/french press (they raped me on tuesday :( ). I've got a ****** up wrist and thumb from my football game last week and worked out the past 5 days. Plus I got kicked in the shin on punt coverage and well... somehow 3 days later on the BACK of my leg it bruised all the way from my ankle/Achilles to half way up my calf. So... no reason not to work out ;)
            ... I skipped back though, can't handle gripping for dead lifts with my thumb/wrist...

            Also, tj, for your chest workout... why close grip bench? That exercise is all about the triceps, not the chest, it does a bit of chest, but its usually used only for triceps...

            This week I did...

            Monday - Chest
            Tuesday (realized my body was mangled) - Full upper body, like 2-4 workouts for every upper body muscle group other than chest since that was a little tender from the day before...), took me 2 hours...
            Wednesday - Shoulders (little bit of bi's thrown in for fun)
            Thursday - Legs (little bit more bi's thrown in for fun)
            Friday - Chest

            Normal week goes Mon: Chest. Tue:Shoulders Wed: Back Thu: Arms Fri: Legs, if I make it to the gym on the weekend I generally go with a full upper body workout where I just hit a bit of everything.

            Did fitness training for rugby on Thursday after my workout, Spinning, kick boxing, yoga and ab work. Do it every Thursday. Plus I've got football practice after school and then since its winter, indoor touch Rugby thursday nights. Suffice to say, I eat a lot. Oh, and I have to walk home from school which is a 3 mile walk up hill the entire way (yeah, and through 8 feet of snow...) basically unfortunately.

            5'5 - 173 right now. Not as lean as I should be, and I'm not a strong guy for the way my muscles look (happens when you take like 2 years off working out and become a stoner...). I don't take supplements at all. If you want to get bigger, just add 2 cans of plain flaked white tuna into your daily diet. Thats 60g of pure protein and basically nothing else right there. Protein supplements can lick my recycling bin full of tuna can's ass hole because it saves me soooo much money and works better in my opinion. I've gained 20 pounds since I started working out seriously again (4 months ago, 4+ times a week, every week). I don't really workout for size, strength or anything. I work out for fitness and to rape the **** out of people in Rugby, which I tend to do pretty often...

            I used to only work out by myself but I've recruited a friend to workout with me the past couple weeks and it seems like I always add in a little extra on the end of my workouts when I workout with a partner. Like on wednesday and Thursday we got through our workouts faster than usual so we did some fun crap like as many sets of 21s as possible until failure and reverse pyramided/drop-setted Preacher Curls (high weight, go to failure, without stopping get other guy to take a plate off, go to failure, take a plate off, etc.). I seem to get better workouts in when I workout with someone else. I know sometimes I feel differently about that, and some people can only workout with a partner as well, so if you're struggling with your routine, try getting someone to workout with you.

            Comment


            • Wow. First time I checked this thread out, and I see a ton of really poorly designed routines.

              Where are you guys getting your information from on how to make routines?

              Going 5-6 days a week and doing a split for different body parts each day is a HUGE waste of time. You could realistically, get better results going 3 days a week with a better made full-body routine using compound movements.



              How many of you guys realistically spend an entire day of the week to building your chest? You do realize that if you do 3 sets of 6 different chest exercises it's not going to make that much of a difference right?


              Routines based on working out 1 major muscle group per day were made because they worked. For people on steroids. But people who don't do roids, will get a much larger benefit when doing full body compound routines, making sure to keep their muscle groups in proper alignment.


              Go read menshealth, T-nation.com, or any major science research regarding fitness in general. The facts speak for themselves.
              Browns & Buckeyes <3

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              • I am using the Wendler 5-3-1 Program. I dont feel like typing it out, bt google is your friend. It goes something like this (Jump Rope is cardio and not part of the program):

                Mon.: Jmp Rope Circut: 200 Rope Turns, Clean and Press 95 lbs. 20 times, 200 Rope Turns. Rest 1:30. Do this 3 times. Replace Clean and Press with Deadlift 225 15 times and do that 3 times. Then Replace the DL with 115 lb BORs 15 times.

                Tues: Bench (rep schemes vary on the 5-3-1), Weighted Dips 5x5, DB Incline Bench 8x4, Skull Crushers 10x4

                Wed.: Similar Jump Rope Circut, less reps with lower weights tho because deads are tom.

                Thurs: Power Cleans 5x5, Deads (rep Scheme varies), BORs 5x5, Weighted Chins 5x5

                Fri: OFF

                Sat: Strict SOHP (rep schemes vary), DB Standing Military Press 8x4, Shrugs 8x4, Upright rows 10x4

                Sun: OFF


                **** Yes, I do Squat. This is a 4 work out plan. I cant lift heavy 4 times per week tho. I put my squat day on Tues and then just cycle through again. I never miss a workout, I just dont do them all in one week.

                Squat Day looks like this:

                Squat (rep Schemes vary), Front Squat 5x5, Lunges 8x3......and my legs are toast
                When I eat, it is the food that is scared.

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                • Im going to walk on the MTSU football team next year so I have been working out. 6-6 235 right now and looking to gain another 5 or 10 pounds. I havent played football since my junior year in highschool so Im a little nervous. I would like for someone to time my 40. My last year of school I ran a 4.8 I think. My routine consists of bench, squats,sit-ups, pushups and running during the week. I take the weekend off to recover so its nothing to fancy.



                  Originally posted by Jurrell Casey
                  I love light skin and white women but my main chick is brown skin

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                  • Originally posted by DoughBoy View Post
                    Im going to walk on the MTSU football team next year so I have been working out. 6-6 235 right now and looking to gain another 5 or 10 pounds. I havent played football since my junior year in highschool so Im a little nervous. I would like for someone to time my 40. My last year of school I ran a 4.8 I think. My routine consists of bench, squats,sit-ups, pushups and running during the week. I take the weekend off to recover so its nothing to fancy.
                    What position do you play? 6-6 and 235 is kinda an akward combo for a football player. WR probably?
                    When I eat, it is the food that is scared.

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                    • Originally posted by Rob S View Post
                      What position do you play? 6-6 and 235 is kinda an akward combo for a football player. WR probably?
                      Well in highschool I played DE and TE/T. I have no idea what I will play college if I make the team. I only have 2 years of football experience. WR and TE would be bad for me because like Taylor Mays, I can't catch.



                      Originally posted by Jurrell Casey
                      I love light skin and white women but my main chick is brown skin

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                      • Originally posted by DoughBoy View Post
                        Well in highschool I played DE and TE/T. I have no idea what I will play college if I make the team. I only have 2 years of football experience. WR and TE would be bad for me because like Taylor Mays, I can't catch.
                        Learn how to long snap. Easiest way to contribute as a walk on

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                        • Originally posted by Vox Populi View Post
                          bosanac, wear a wrist guard and just don't do skull crushers/french press (they raped me on tuesday :( ). I've got a ****** up wrist and thumb from my football game last week and worked out the past 5 days. Plus I got kicked in the shin on punt coverage and well... somehow 3 days later on the BACK of my leg it bruised all the way from my ankle/Achilles to half way up my calf. So... no reason not to work out ;)
                          I worked out, wrapped up my wrist and also tightened my glove more then usual. I didn't have much strength but I'm getting there. I had a lot of problems with wrists and shoulder from my football playing days.

                          I used to do a lot of push ups while I was in high school, I guess one bright side from getting my wrist injured was that I started doing a lot of one handed push ups, and I can show off all the time with it. Whenever people do push ups to see who can do more I start doing one handed push ups and do more then they could with 2 hands.

                          Sig by: BK

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                          Originally posted by fenikz
                          we all hate you

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                          • So I've been doing peak contractions on certain exercises for about two weeks, mostly arms. Anybody else do these? Are the results any good?

                            R.I.P. Junior Seau

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                            • 6'6 235 isnt bad at all. There are plenty of college football defensive ends around that size.

                              Just an example, the Gamecocks have several DEs that are around that size. Freshman, Devin Taylor, is pretty much that exact size at 6'7 about 235.

                              Of course, it's not ideal if we're talking pros but, college football players come in all shapes and sizes...on all levels.

                              Thanks BoneKrusher^

                              http://youtube.com/watch?v=6_j52DziMy4 (the man)
                              http://youtube.com/watch?v=2g6S3Anto7c
                              KO KNOWS

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                              • Originally posted by tjsunstein View Post
                                I get the best results from it. Prior to this workout, I did less sets but felt as if I could do more when I was done more workout. It's something that works for me but everyone is different. I had to play around with it for a while to find what was suitable for me. Plus, I'm bulking. Sometimes I don't finish and the last set is to failure.
                                I feel this way too. I do 3 sets for most of my lifts but I don't feel enough exhaustion/soreness in my muscles...and I like that feeling.

                                I'll probably just add more exercises cuz it's boring doing the same thing 5 times.

                                Anyways I'm 6'1 193 and trying to get to 200 at least. I've already put on about 10 lbs. this semester - happened really fast but now I've plateaued (even lost a few) which was weird.

                                Any advice in terms of lifting/dieting/supplements?

                                sig by BoneKrusher

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