Work-outs

[T.I.K. 10+ year member]

What's your routine? Share ideas and some exercises you think work well, maybe add pictures for clarification.

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[bubbagumper6 5,000+ posts]

You weak bro?

 

[Mitch86 5,000+ posts]

 

[T.I.K. 10+ year member]

You weak bro?

no?

Just wondering what everyone here does for work-outs

 

[bubbagumper6 5,000+ posts]

On a serious note...

Bench, overhead (military) press, bent over rows, pullups, curls, tricep extensions, butterflies, etc.

Thats all upper body though, squat and dead lift will help your legs but i enjoy the use of my knees so i run instead.

 

[T.I.K. 10+ year member]

On a serious note...Bench, overhead (military) press, bent over rows, pullups, curls, tricep extensions, butterflies, etc.

Thats all upper body though, squat and dead lift will help your legs but i enjoy the use of my knees so i run instead.

I typically split legs into two days. My cycle goes something like this

Monday: 3 arm exercises (3 sets, 15 reps per), abs(ab ripper by P90x), 3 more arm exercises, 20 minutes cardio

Tuesday: 3 chest exercises, 20 minutes cardio, 3 more chest exersices

Wednesday: 3 leg exercises, weighted abs(decline sit-ups with ball, leg lifts with DB between feet, ect.) , 3 more leg exercises, 20 minutes cardio

Thursday: 3 shoulder exercises, 20 minutes cardio, 3 more shoulder exercises

Friday: Rest, ususally, if not probably just do alot of circuits without alot of weight, mostly endurance, 20 minutes cardio

Saturday: 3 back exercises, abs, 3 more back exercises, 20 mintues cardio

Sunday: 3 leg exercises, weighted abs, 3 more leg exercises, 20 mintues cardio

atm, I'm cutting, In the spring I'll start building again with maybe 4 exercises total per day, and some cardio and abs here and there.

 

[Flipx99 5,000+ posts]

2012 Spartacus Workout.

The Spartacus Workout 2.0 | My Men's Health

 

[kramer_212 10+ year member]

well, I'm sure most know but if you don't "bodybuilding" is 40% what you eat 40% sleep and 20% of the actual work out.

best time to go is before 4pm.

within 30 minutes of waking up in the morning you should have a minimum of 30 grams of protein (jumpstarts the metabolic process). (helps push 5000+ calories in in a day with ease.

No specific routen here i go 5-6 days a week 2 hours a day after the first hour i usually run 2-3 miles, then go back to upper body.

 

[T.I.K. 10+ year member]

well, I'm sure most know but if you don't "bodybuilding" is 40% what you eat 40% sleep and 20% of the actual work out.
best time to go is before 4pm.

within 30 minutes of waking up in the morning you should have a minimum of 30 grams of protein (jumpstarts the metabolic process). (helps push 5000+ calories in in a day with ease.

No specific routen here i go 5-6 days a week 2 hours a day after the first hour i usually run 2-3 miles, then go back to upper body.

I can't run for a long long time anymore, I fucked up my back squatting in highschool, so after a half a mile or so of running I'm pretty much in agony.

 

[kramer_212 10+ year member]

I can't run for a long long time anymore, I fucked up my back squatting in highschool, so after a half a mile or so of running I'm pretty much in agony.

I feel your pain i had to go buy shoes with a huge heel sole, because i actually cracked 2 of the vertebrae in my lower back when i was 17.

 

[sam_b03 10+ year member]

I got some vibram five fingers. I used to get some serious muscle burn in my lower back if I ran or walk much at all. Since I have started wearing my vibrams my back is not a problem. I am not an avid runner. I do on occation take my dogs on a 3-4 mile walk. I may jog a mile of that. My great danes barely have to trot what I up the pace. I used to run in high school but have grown lazy and fat.

 

[05fronty 5,000+ posts]

beer in hand, then up to mouth. continue reps until mcdrunk

 

[bubbagumper6 5,000+ posts]

I typically split legs into two days. My cycle goes something like this
Monday: 3 arm exercises (3 sets, 15 reps per), abs(ab ripper by P90x), 3 more arm exercises, 20 minutes cardio

Tuesday: 3 chest exercises, 20 minutes cardio, 3 more chest exersices

Wednesday: 3 leg exercises, weighted abs(decline sit-ups with ball, leg lifts with DB between feet, ect.) , 3 more leg exercises, 20 minutes cardio

Thursday: 3 shoulder exercises, 20 minutes cardio, 3 more shoulder exercises

Friday: Rest, ususally, if not probably just do alot of circuits without alot of weight, mostly endurance, 20 minutes cardio

Saturday: 3 back exercises, abs, 3 more back exercises, 20 mintues cardio

Sunday: 3 leg exercises, weighted abs, 3 more leg exercises, 20 mintues cardio

atm, I'm cutting, In the spring I'll start building again with maybe 4 exercises total per day, and some cardio and abs here and there.

I don't lift that intensely, I'm more looking to slim down with a bit of tone, not really looking to bulk up.

As far as the pain while running, having the right shoes makes all the difference. I recently went from running in my crappy everyday worn out shoes to a $140 pair of Asics and the difference is phenomenal. Still trying to rehab my knee though, did something to it while squatting months ago and it's recently started hurting me from running. The new shoes and a brace both help.

 

[Captain_Ahab 5,000+ posts]

Currently doing this:

5/3/1 and Bodybuilding - JimWendler.com

On my 3rd cycle of it (8th week) and LOVE it. My fall/winter bulk ends at the end of the month. Then my spring/summer cut starts. I am going to continue using 5/3/1 until I can't hit the target reps on the compounds. I change up the accessory exercises every 6 weeks.

I started my bulk off with 9 weeks of PHAT:

Mega Feature: Layne Norton Training Series + Full Power/Hypertrophy Routine (Updated 2011) | SimplyShredded.com

Was my first time doing it. It kicks *** also. Loved it.

 

[bubbagumper6 5,000+ posts]

Currently doing this:
5/3/1 and Bodybuilding - JimWendler.com

On my 3rd cycle of it (8th week) and LOVE it. My fall/winter bulk ends at the end of the month. Then my spring/summer cut starts. I am going to continue using 5/3/1 until I can't hit the target reps on the compounds. I change up the accessory exercises every 6 weeks.

I started my bulk off with 9 weeks of PHAT:

Mega Feature: Layne Norton Training Series + Full Power/Hypertrophy Routine (Updated 2011) | SimplyShredded.com

Was my first time doing it. It kicks *** also. Loved it.

I've done Jim Wendler's 5/3/1 before and also loved it. Very basic, yet effective routine. Also done Juggernaut and Mad Cow. My old lifting buddy is kind of training nut so he was always having us try different workouts.