Welcome!

By registering with us, you'll be able to discuss, share and private message with other members of our community.

  1. Welcome to the 12ozProphet Forum...
    You are currently logged out and viewing our forum as a guest which only allows limited access to our discussions, photos and other forum features. If you are a 12ozProphet Member please login to get the full experience.

    If you are not a 12ozProphet Member, please take a moment to register to gain full access to our website and all of its features. As a 12ozProphet Member you will be able to post comments, start discussions, communicate privately with other members and access members-only content. Registration is fast, simple and free, so join today and be a part of the largest and longest running Graffiti, Art, Style & Culture forum online.

    Please note, if you are a 12ozProphet Member and are locked out of your account, you can recover your account using the 'lost password' link in the login form. If you no longer have access to the email you registered with, please email us at [email protected] and we'll help you recover your account. Welcome to the 12ozProphet Forum (and don't forget to follow @12ozprophet in Instagram)!

the un official workout thread

Discussion in 'Lifestyle' started by podrido, Feb 22, 2007.

  1. podrido

    podrido Veteran Member

    Joined: Apr 14, 2001 Messages: 9,182 Likes Received: 28
    so i decided to like start a thread dedicated to your dedication on working out or whatever workout cardio crap lipo suction u might be doing.
    maybe this can be a thread so people can ask stupid questions about how to not be so fat as well.
    also this could be a thread where you fags post some workout routines you might think are great, for building mas or getting tone. etc etc
    so any who this would be my weekly workout
    i'm still a light weight so i wont ridicule myself by posting how much weight im pushing.
    20 minute cardio
    every work out

    day 1
    squats (gluts)(hamstrings)(quads)
    front leg lifts (gluts)(quads) leg extensions
    back leg lifts (gluts)(hamstrings) leg curls
    leg raises (midsection)
    abs (midsection)
    calfs

    day 2
    ninja pushups
    military press (shoulders)
    shrugs (rhomboids)(traps)
    calfs w bench bar (calves)
    lateral raises like flying with dumbells (shoulders)
    leg raises (midsection)
    abs (midsection)

    day 3
    chinups (lats)
    dead lift (hamstrings)(lowerback)
    bent over row (lats)(rhomboids)
    preacher curls (biceps)
    hammer curls (biceps)(forearms)
    leg raises (midsection)
    abs (midsection)
    calfs

    day 4
    push ups (chest)
    test press
    bench press (chest)
    flys (chest)
    skull crushes (triceps)
    standing triceps curls (triceps)
    leg raises (midsection)
    abs (midsection)
    calfs (calves)


    day 5 rest day



    day 6

    lunges (gluts)(hamstrings)(quads)
    leg raises (midsection)
    abs (midsection)
    calfdips (calves)

    day 7

    ninja pushups
    military press (shoulders)
    shrugs w beanch bar (rhomboids)(traps)
    calfs w bench bar (calves)
    lateral raises (shoulders)
    leg raises (midsection)
    abs (midsection)

    day 8

    chinups (lats)
    dead lift (hamstrings)(lowerback)
    bent over row (lats)(rhomboids)
    preacher curls (biceps)
    hammer curls (biceps)(forearms)
    leg raises (midsection)
    abs (midsection)
    calfs

    day 9

    push ups (chest)
    test press
    bench press (chest)
    flys (chest)
    skull crushes (triceps)
    standing triceps curls (triceps)
    leg raises (midsection)
    abs (midsection)
    calfs (calves)

    day 10 rest day

    then i re do the whole shit

    anyone know a better routine i can do where i dont have to work out fucking 6 days a week and still get the same results?
     
  2. groyn shmoyn

    groyn shmoyn Elite Member

    Joined: Apr 27, 2006 Messages: 3,605 Likes Received: 81
    i get out of bed every morning.






    i feel accomplished.
     
  3. seeking

    seeking Dirty Dozen Crew

    Joined: May 25, 2000 Messages: 32,277 Likes Received: 234
    im sure gliko's writing a book right now.
     
  4. heavyLox

    heavyLox Veteran Member

    Joined: Feb 2, 2002 Messages: 7,196 Likes Received: 17
    [​IMG]

    gliks work out tape.
     
  5. Module X

    Module X Member

    Joined: Apr 11, 2006 Messages: 325 Likes Received: 1
    http://www.musclephotos.com/simi5.jpg

    ^This man was my fitness mentor at one point, no joke.

    Your routine looks alright, but it depends on your goals. One thing to keep in mind is to switch up which exercises you're doing every now and then, if you adhere to one strict routine all the time your body will get used to it and results will decrease.

    I used to lift 5 days a week for like 1.5-2 hours each day, but I'm a lot lazier now. I just try to maintain muscle mass, then when summer rolls around I try to bulk up as much as I can.
     
  6. the_gooch

    the_gooch 12oz Loyalist

    Joined: May 15, 2002 Messages: 11,566 Likes Received: 431
    squats are where it's at!

    so many people neglect doing them.

    i've slacked on the gym lately. i need to make a return soon.

    btw:

    [​IMG]

    this is a great book to own!
     
    Last edited by a moderator: Feb 22, 2007
  7. lord_casek

    lord_casek 12oz Royalty

    Joined: Jan 24, 2006 Messages: 27,078 Likes Received: 1,007
    been lifting for a minute now.

    my routine is a pretty simple one.

    Monday/Wednesday/Friday - morning



    Chest and back in the morning

    Chest

    bench press- 1 warm up set then 4 sets of 6-8 reps (to failure)

    Incline bench-1 warm up set then 4 sets of 6-8 reps

    Dumbbell Flys-1 warm up set then 4 sets of 6-8 reps



    Back Muscle

    Wide Grip chin ups- get to 40 reps as many sets necessary

    Close Grip chin ups- get to 40 reps

    Seated lat pull downs- 1 warm up set then 4 sets 6-8 reps




    Evening Workout



    Thighs

    Squats- warm up set, then 4 sets 6-10 reps

    Hack Squats-warm up set, then 4 sets 6-10 reps

    Leg extensions- warm up set, then 3 sets 10 reps and on last set do a stripping or strip set

    Leg curls- warm up set then 4 sets 6-8 reps

    Straight leg dead lift- warm up set then 4 sets 6-8 reps



    Calves

    Standing calf raises (on stair or floor)- 4 sets of 50

    Calf raises on seated machine or standing machine- 5 sets of 10



    Tuesday/Thursday/Saturday



    Upper arms triceps and biceps

    standing curls- warm up set then 4 sets 6-8 reps

    Hammer curls- warm up set then 4 sets 6-8 reps

    Alternating dumbbell curls- warm up set then 4 sets 6-8 reps



    Triceps cable pushdown- warm up set then 4 sets 6-8 reps

    Skull crushers (French press)- warm up set then 4 sets 6-8 reps

    Dips (off bench)- max out for 3 sets



    Shoulders

    Dumbbell press - warm up set then 4 sets 6-8 reps

    Lateral dumbbell - warm up set then 4 sets 6-8 reps

    front dumbbell lift -warm up set then 4 sets 6-8 reps

    bent over dumbbell lateral -warm up set then 4 sets 6-8 reps





    Forearms

    Wrist Curls- 5 sets of 10-12

    reverse wrist curls- 5 sets of 10-12

    hand squeeze- max out 3 times front and back
     
  8. GLIK$

    GLIK$ Dirty Dozen Crew

    Joined: Jul 23, 2002 Messages: 22,277 Likes Received: 117
    Bulk Cycle
    Day 1:
    Incline Bench Press Barbell (focus) 5 sets 8-12 reps
    Incline Bench Press Dumbbell (focus) 4 sets 10-15 reps
    Heavy Flat Bench Barbell 4 sets 12-10-8-5 reps
    Decline Bench Barbell 4 sets 10-12 reps
    Standing Hi Cable Pressdowns 3 sets 8-10 reps
    Standing Low Cable Flys 4 sets 10-12 reps

    Core Strength Training

    Day 2:
    Seated Behind Neck Tricep Extentions Dumbbell 4 sets 8-12 reps
    Standing Wide-gripped Tricep Pressdowns 4 sets 8-12 reps
    Close grip Bench Press 3 sets 8-12 reps
    Superset
    Single Arm Hi Pulley pressdowns 3 sets 15-20 reps
    Reverse Single Arm Hi Pulley pressdowns 3 sets 10-15 reps

    Standing Dumbbell full rotation curls 5 sets 8-10 reps
    Constant tension Preacher Curls 3 sets 10-12 reps
    One arm cable concentration curls 4 sets 10-15 reps
    Straight Olympic Bar curls 3 sets 8-10 reps
    Hammer curls 4 sets 10-12 reps

    *Emphasis on fully contracting the muscles in each set.

    Day 3:

    Wide Grip Lat Pulldowns 5 sets 10-12 reps
    Reverse Close grip lat pulldowns 4 sets 10-12reps
    Assisted Pull ups 4 sets 15-20 reps
    Superset
    Seated Row 3 sets 12-15 reps
    Hammer Row 3 sets 10-12 reps

    Bent Row 3 sets 10-12 reps
    One arm rows 4 sets 8-10 reps

    Core Strength Training

    Day 4:
    Heavy Shrugs 5 sets 15-12-10-8-6 reps
    Dumbbell Shrugs 3 sets 12-15 reps
    Upright Rows 4 sets 8-12 reps
    Front Raises 4 sets 10-15 reps
    Lateral Raises 4 sets 10-15 reps
    Bent Raises 4 sets 10-15 reps
    Shoulder Press Machine or Free weight 3 sets 6-10reps

    Day 5:
    Heavy Squat 5 sets 12-10-8-6-3 reps
    Leg Press 5 sets 8-12 reps
    Leg Extensions 3 sets 8-10 reps
    Leg Curls 5 sets 10-15 reps
    Calf Raises 6 sets 15-20 reps

    Core Strength Training
     
  9. lord_casek

    lord_casek 12oz Royalty

    Joined: Jan 24, 2006 Messages: 27,078 Likes Received: 1,007
    glik0: what was that shit you recommended? wasn't muscle milk, but something similar.
     
  10. GLIK$

    GLIK$ Dirty Dozen Crew

    Joined: Jul 23, 2002 Messages: 22,277 Likes Received: 117
    for someone in your position youre definitely gonna wanna go with the muscle milk homie
     
  11. veintiocho

    veintiocho Member

    Joined: Jan 16, 2007 Messages: 731 Likes Received: 60
    on week 6 of the Couch to 5k running plan. This shitty weather isn't helping much either...:heated:
     
  12. the_gooch

    the_gooch 12oz Loyalist

    Joined: May 15, 2002 Messages: 11,566 Likes Received: 431
    muscle milk is the shit!
     
  13. podrido

    podrido Veteran Member

    Joined: Apr 14, 2001 Messages: 9,182 Likes Received: 28
    dam glik i cant understand half the shit you're talkin about in your workout. but im just a noob to this. i work out solo at my crib free weights and i dont really have too much help. with some exceptions.

    i heard muscle milk was good shit
     
  14. "inkie"

    "inkie" Senior Member

    Joined: Feb 26, 2006 Messages: 1,393 Likes Received: 6
    Correctomundo
     
  15. GLIK$

    GLIK$ Dirty Dozen Crew

    Joined: Jul 23, 2002 Messages: 22,277 Likes Received: 117
Top