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podrido

the un official workout thread

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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?

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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.

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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:

 

0671633813.jpg

 

this is a great book to own!

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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

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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

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for someone in your position youre definitely gonna wanna go with the muscle milk homie

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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

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also my supplementation, despite the 12oz belief that anyone who works out, is big, and isnt a flabby lil douchebag does steroids:

 

GNC MegaMen Sport Multi-V

MuscleTech naNOx9

Chromium Picolate 200mcg

The New Whey previously posted

and GNC 100% Whey Protein

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yo how many of those would u say you drink in one day gliko.

 

 

3 of those

2 20g whey shakes

probably 24oz chicken

 

so about 200g protein daily

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max power lifts as of 2/20

 

Bench Press: 415 1 rep

Squat: 535 1 rep

Deadlift (pre-injury): 515 1 rep

Leg Press: 960lbs 1 rep

Standing Shoulder Push Press: 245 1 rep

Clean: 245 1 rep

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for someone in your position youre definitely gonna wanna go with the muscle milk homie

 

 

someone in my position? bigger than before, you mean? because i am.

 

and no, i don't think it was muscle milk, i think you said "tiger" something or another.

wish i had that group of PM's where you gave me all of those tips. 12oz needs google-esque servers ala gmail (2 gigs storage)

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The chocolate flavored GNC whey protein gave me some raunchy gas.

 

 

 

protein shakes and l-arginine usually hit me pretty well.

my intake is pretty haphazzard these days. 3 protein shakes a day,

irregualr breakfast (could never get into breakfast) reg lunch reg dinner.

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