Official: Gym/Workout Thread

[ddnww]

Can't believe everyone just quit going to the gym.
We need to put some life back into this thread!!!

Who's with me!!!!:couch2:

im with you.. been hitting it hard and dedicated and motivated..

I'm holding steady at 6 months in the gym. I only go 3 days a week, but I definitely can see results and I feel better. Although I really need to mix up my routine. I was doing low weight/high reps, but I'm extremely bored of that now. I've been doing mid weight mid reps, so 3x15,12,10. I definitely like it better, but I need some new workouts. Anyone have a good full body 3 day workout?

its better to stick to a routine than to jump around aimlessly.. even though you get bored. its better in the long run.. better gains, better strength..
heres my full body.. I do every other day..
work out a
squats 4x10
deadlifts 4x5
chin-ups(alternate pullups every other workout)4x as many as possible
dips 4 x as many as possible
calves 3x15

workout b
bench press 4x8
barbell rows 4 x10
military press 4x8
barbell curls 4x8
calves 3x15
workout a
rest day
workout b
restday
and so on...

 

[Chewbacca]

I started working out in the begining of July.

My workout consists of:
Start Weight 191 lbs @ 5 11"

5 Variation Push-ups: 3 sets of 15

5 Variation Pull-up: 3 sets of 7

3mile run 3x's a week(sometimes more)

Eat clean mon-fri

Only taking C4 (Due to working FT & School FT)
45 Days later:

183 lbs

Not as much weight loss as I would have liked but I do feel stronger and could start seeing a bit of definition on my arms,chest,back, & waist feels a little tighter too.

I am open to suggestions or comments.

 

[junaitari]

I would love to get back into the weight room! However, I'm still trying to figure out how to lift regularly without getting hurt.

I've tried getting back into the weight room, but every time I do, my muscles tighten up to the point of severe pain and set me back again. I've been to countless doctors & specialists that keep telling me that there's nothing structurally wrong, it's just tight muscles in the hips & lower back. I've done lots of physical therapy, foam rolling, and stretching. Nothing really seems to help. I really miss working out & I'm getting depressed.

Was doing a bit of bike riding this spring and early summer. Unfortunately, I got too busy with work and had some other issues pop up & haven't been on my bike in a while. It's too damned hot outside right now anyway. The good news is that while I was doing that, I lost around 10 pounds. Now I'm holding steady at a fluffy 280 pounds.

 

[MtnT4R]

Here is what I don't get. One person says if you want to lose weight, you have to build lean muscle, which means heavy weight, lower reps. Then the other person says cardio kills fat, so lower weight, and higher reps.

Is this an age old fight? I figure run 3 times a week, lift heavy twice a week. I have p90x, but was not sold on it. I think for a reborn fitness guy, it is too hard to start with.

I suppose those two lines of thought are both right in their own ways; I think the way you are planning on combining it should work well, if you are persistent and keep at it. Maybe run 3x and lift 2x one week, then reverse that for the next week?

The biggest factor, I feel, is diet. Its not any big secret that most variations of the American diet are nutritionally deficient despite the massive amount of calories they contain. If you eat mostly junk and fast food, it will rob you of energy and keep you from losing weight/making gains. If you eat mostly raw, whole foods and keep the processed crap and sugar to a minimum, thats 80% of the battle right there, and I think any personal trainer would tell you that. Some of the biggest dudes at my gym are vegan actually. I dont take it quite that far, but definitely something to think about.

Hope you start seeing the results you want!

 

[MtnT4R]

Junaitari- do you spend any time warming up before getting into your workout routine? Biking is a great way to warm those muscles before stressing them with lifting. For upper body I used to shoot hoops for 30 minutes before gearing up in the boxing area- and that was in itself a sort of cardio/ warmup before heading over to the free weights. Technically, you should warm muscles up before even stretching too.

Chewbacca- do you do any core workouts? situps or crunches- would be great to add into the routine. And each week as you get stronger, add more reps to each set for more work.

I like to bounce around, it works for my schedule, but ddnww has a pretty solid routine. You really cant go wrong with a workout like that

 

[WillK]

I started working out in the begining of July.

My workout consists of:
Start Weight 191 lbs @ 5 11"

5 Variation Push-ups: 3 sets of 15

5 Variation Pull-up: 3 sets of 7

3mile run 3x's a week(sometimes more)

Eat clean mon-fri

Only taking C4 (Due to working FT & School FT)
45 Days later:

183 lbs

Not as much weight loss as I would have liked but I do feel stronger and could start seeing a bit of definition on my arms,chest,back, & waist feels a little tighter too.

I am open to suggestions or comments.

If you're trying to lean out and you're seeing progress, keep at it. Nothing wrong with your workout. Maybe add more reps on your pull-ups, but looks good.

Me, I really have no direction when I go, which is the worst thing to NOT have.
But I still go, which is better than not going.

Wish I could find someone to workout with a couple times a week....

 

[ddnww]

I started working out in the begining of July.

My workout consists of:
Start Weight 191 lbs @ 5 11"

5 Variation Push-ups: 3 sets of 15

5 Variation Pull-up: 3 sets of 7

3mile run 3x's a week(sometimes more)

Eat clean mon-fri

Only taking C4 (Due to working FT & School FT)
45 Days later:

183 lbs

Not as much weight loss as I would have liked but I do feel stronger and could start seeing a bit of definition on my arms,chest,back, & waist feels a little tighter too.

I am open to suggestions or comments.

there is no difference in workout routine whether your trying to add mass or lose weight.
the difference is your diet.. to lose weight . eat clean and have a
caloric deficit .. figure out what your caloric intake is to maintain your bodyweight, then minus about 500 calories from that and stick to it.

 

[WillK]

If you're trying to gain size/strength, it's lower reps, up the protein and reduce cardio.

If you're tying to lose weight/get leaner, it's mid-to-higher reps, less carbs, and increase cardio, maybe add cardio before weight training.

Bill Starr's 5X5 is a great workout for strength/size. Really anything with lower reps, bigger movements, and increased rest between sets will help.

 

[junaitari]

Bill Starr's 5X5 is a great workout for strength/size. Really anything with lower reps, bigger movements, and increased rest between sets will help.

Agreed. Bill Starr's 5x5 is excellent!

 

[WillK]

Gym Today

So, I'm headed back to the gym today. I decided to stick to cardio last night- got a solid 70 minutes of cardio in.

Today-chest, arms, abs. ( 20 mins of cardio)

Thursday-legs, back. (20 mins of cardio)
Friday- shoulders, arms, abs (20 mins of cardio)

 

[TRDteen]

I know ive said this a couple times but this time im serious. It's back to the gym. Last night consisted of chest/tri. Today wil be back/bi.
I'm 6'2" 148.6 lb's. This is very disappointing in my eyes. The gym last night was great! I love being able to escape my troubles, worries, anxiety, and everything in between and work hard. Pop in my ear buds and do my thing is what i miss. And i cant tell you guys how great it feels to be back at the gym.

I'll be taking pictures of my "gains" for the next couple months and post them all at once so you guys (and so i can see) how far ive come. :AK47:

 

[junaitari]

Junaitari- do you spend any time warming up before getting into your workout routine? Biking is a great way to warm those muscles before stressing them with lifting. For upper body I used to shoot hoops for 30 minutes before gearing up in the boxing area- and that was in itself a sort of cardio/ warmup before heading over to the free weights. Technically, you should warm muscles up before even stretching too.

To answer your question, yes. My physical terrorist is a former powerlifter and has given me a nice warmup routine consisting of work with big rubber bands & some dynamic stretching. I also do some very light sets before moving onto anything heavier. I'm pretty sure my problems come from too much sitting (I have a desk job), sleeping on my couch, stress, and maybe poor posture - especially when sitting. When I have days where I'm up moving a lot or traveling, I feel better. Getting up and walking every hour isn't good enough, I guess.

 

[ddnww]

i never stopped going to the gym, i just stopped posting cuz how dead this thread is, my lifts have gone up dramatically.
dumbbell bell went from 100lb db at 4rm to 120lb db to 4rm
dumbbell shoulder press went fromt 90lb 4rm to 100lb 4rm
barbell flat stay the same cuz i hate doing chest 315lbs
deadlift went from 405lbs to 475lbs
back squat went from 475lbs to 495lbs
rack pull went from 405lbs to 585lbs

also bulked up a bit because of a long vacation and good food.

those are some nice numbers, and nice lats

 

[ddnww]

I know ive said this a couple times but this time im serious. It's back to the gym. Last night consisted of chest/tri. Today wil be back/bi.
I'm 6'2" 148.6 lb's. This is very disappointing in my eyes. The gym last night was great! I love being able to escape my troubles, worries, anxiety, and everything in between and work hard. Pop in my ear buds and do my thing is what i miss. And i cant tell you guys how great it feels to be back at the gym.

I'll be taking pictures of my "gains" for the next couple months and post them all at once so you guys (and so i can see) how far ive come. :AK47:

here is a great program to pack on mass.

The Young, Skinny, Training with ADD Guy?s Guide to Gaining Mass and Strength

 

[ddnww]

had a great workout yesterday

barbell bench press 6x8
inclined dumbbell press 3x8
inclined barbell press 1x12
barbell rows 5x10
shrugs 3x10
skullcrushers 3x10
military presses 5x6
barbell curls sitting on declined bench 3x8
preacher curls 3 x10
chin-ups 1x15
dips 1x15

I don't usually do this much volume, but was feeling beastly lol.

 

[t4r4life]

threw out my back 2 days ago, doing high rep squats, when it got to the end the form got sloppy and i felt a sharp pain, yesterday i was really not be able to move much. sucks

 

[junaitari]

threw out my back 2 days ago, doing high rep squats, when it got to the end the form got sloppy and i felt a sharp pain, yesterday i was really not be able to move much. sucks

I know your pain well. Sorry to hear that. Hopefully you can get back into it sooner than I have...

 

[t4r4life]

I know your pain well. Sorry to hear that. Hopefully you can get back into it sooner than I have...

i can't even do body weight squats right now, sitting in chair is killing me, i only feel relief when im laying down. hopefully its just a muscle.

 

[hearno]

i can't even do body weight squats right now, sitting in chair is killing me, i only feel relief when im laying down. hopefully its just a muscle.

Lower back? Around 5/7 o'clock area? If your belly button is 12:00 that is.

 

[ddnww]

threw out my back 2 days ago, doing high rep squats, when it got to the end the form got sloppy and i felt a sharp pain, yesterday i was really not be able to move much. sucks

be careful man.. hope you recover well.. form is extra important on those compound lifts.