the un official workout thread

[CMF]

i just try to hit the bench every other day.

[MitchThe$nitch]

i'm still recovering usually, but you may have a whole different plan.

[angelofdeath]

going back to the gym

this is what my routine looks like

 

day1 -

 

squat

bench press

bent row

dips

 

 

day 2

 

squat

deadlift

over head press

pullups

dips

 

 

 

twice a week 3 sets of 6 to 8 reps

 

 

i basically do the same moves but i gotta spread my routine out a bit over a few more days than just two

[soul vice]

I hit the gym today and ran real hard and then did 2 sets of benching and started to feel real shaky/nauseous, and I saw stars for a bit when I stood up.

 

I just went home after that, I wasn't trying to push my luck and pass out or some shit.

[angelofdeath]

if you were lifting heavy..... then welcome to the club.

you are a pansy if you havent puked after a work out

[soul vice]

I'm thinking it was because it was the first time I've benched/ran hard for like 5-6 weeks, I had surgery recently that wouldn't allow me to work out.

[angelofdeath]

ahhhh... well. in that case...

[jib25]

Planet Fitness has a mad deal - Join for a buck & $10 pm. Kickin' my butt back into shape that's for sure. Worth it for the price.

[heel.moeilijk]

Planet Fitness has a mad deal - Join for a buck & $10 pm. Kickin' my butt back into shape that's for sure. Worth it for the price.

 

Don't plan on following any of the advice in here if you sign up at PF, as it's illegal.

 

Fuck you, lunk alarm.

[vanfullofretards]

For chest usually bench, flies, and then standing cable pulls.

For arms I'm doing a downward cable pull (triceps) preacher curls and pull ups (biceps) and a forearm curl.

For back I usually do deadlifts, bent-over row, and seated row.

For legs I'm doing leg press, extensions, standing calve raise, and a leg curl.

And for shoulders I do shrugs and a dumbell press.

 

For most of these I'm doing 3 sets of 10, I switch it up sometimes though.

 

That all looks good too me, I'd do 5 sets of each, but that's just me. And don't stop at 10 if its not a struggle. Your last set should be 15-20 reps of lower weight, but your second-to-last set should be your heaviest weight of around 6 reps. But like I said, that's just how I do it. You'll hear a million different things.

 

Go to Vitamin world or GNC or even walmart and get some whey protein and fish oil. Get in the habit of drinking two scoops of whey right after you work out, one scoop when you wake up and one before you go to bed. Start eating more meat. Switch to whole grain breads and pasta (NOT wheat). And get some multivitamins.

 

 

Switch out your leg press to squats, you'll hate them at first but you'll get a lot more out of them and you'll have to lower your weight when you switch. Look up Rippetoe squats on youtube for good form. Don't rely so much on machines.

[vanfullofretards]

AOD.. whats your opinion of squats on the smith machine?

[b.hussein]

[angelofdeath]

AOD.. whats your opinion of squats on the smith machine?

 

they be teh suckz

 

seriously though. i used to do them a lot because i was a pussy and was scared i was gonna drop the weight doing free weight squats. i ended up hurting my back pretty good and the upper part of my right knee, because you cant get any resemblance of proper form with a smith machine. after taking a little time off and using a barbell, going to parallel, wide stance with hip drive and my ass as far back as i can get it.... i've never had a problem with injuries. (yet. *knock on wood) i think box squats are what helped me the most.

 

dave tate of elite fts/old power lifter ala west side barbell calls the smith machine the most dangerous piece of equipment in the gym. im sure he knows what he is talking about.

 

all this aside, i do sometimes bench on a smith machine because there are only 2 bench press stations (3 smith machines though) at my gym and sometimes the benches are filled up with guys doing quarter bench presses with 95 lbs with their legs up in the air

[zebradrips]

i would love to hear what's on some of y'alls workout playlists...

the kind of song that comes on and gives you a second wind.

i need more of these.

[angelofdeath]

early black sabbath, goat whore, soilent green, slayer, good clean fun, h20 mixed with stanley brothers, jimmy martin, kentucky colonels, bill monroe, merle haggard, hank jr. shuffle mode.

[zebradrips]

ha!

slayer i could see but i don't think merle haggard would really make me step it up.

whatever works for you though, more power to ya.

[b.hussein]

 

 

 

new page twinkies

[soul vice]

That all looks good too me, I'd do 5 sets of each, but that's just me. And don't stop at 10 if its not a struggle. Your last set should be 15-20 reps of lower weight, but your second-to-last set should be your heaviest weight of around 6 reps. But like I said, that's just how I do it. You'll hear a million different things.

 

Go to Vitamin world or GNC or even walmart and get some whey protein and fish oil. Get in the habit of drinking two scoops of whey right after you work out, one scoop when you wake up and one before you go to bed. Start eating more meat. Switch to whole grain breads and pasta (NOT wheat). And get some multivitamins.

 

 

Switch out your leg press to squats, you'll hate them at first but you'll get a lot more out of them and you'll have to lower your weight when you switch. Look up Rippetoe squats on youtube for good form. Don't rely so much on machines.

 

I've been taking this for 3-4 months now, 2 1/2 scoops after I'm done working out.

 

I've done squats before, but like you said above I was doing them on a smith machine so I didn't get very good form and just kindof stopped doing them.

[lord_casek]

assjack, pantera, danzig, slayer, morbid angel

[metronome]

AOD.. whats your opinion of squats on the smith machine?

 

smith machine gives you perfect form, as long as you compensate for the bar having zero weight do your squats on the smith. then once you are comfortable with your form try it with the regular 45lb bar in front of a mirror.

[heel.moeilijk]

smith machine gives you perfect form, as long as you compensate for the bar having zero weight do your squats on the smith. then once you are comfortable with your form try it with the regular 45lb bar in front of a mirror.

 

 

A Smith Machine actually gives you the opposite of perfect form, as it fixes you into one, unnatural plane of movement.

[metronome]

I guess there is differing opinions then.

[angelofdeath]

there really isnt differing opinions. its more like fact: smith machines = bad squat form. fiction=smith machines make you have perfect form

 

just watch this shit. and be prepared to laugh your asses off

 

[angelofdeath]

http://www.youtube.com/watch?v=eMEah-DwvKk

[angelofdeath]

http://www.youtube.com/watch?v=fZCQFCGZELc

 

'smith machine squats are like non alcoholic beer... fucking useless.'

[angelofdeath]

 

'dead lifts will put hair on your scrotum!'

[Mainframe]

Those remind me of this dude at my gym who hits huge weight with bad, sloppy form, less than 50% normal range of motion on most exercises. And he never hits legs. I kinda feel bad for the guy.

[IrishCarBombs]

thats more helpful ways to lose a beer belly in 4 months.

i know diet, running, bike riding. but any more exercises or work outs?

[angelofdeath]

Tabata intervals, barbell complexes, jump rope...

[CALIgula]

I've been taking this for 3-4 months now, 2 1/2 scoops after I'm done working out.

 

 

nice...costco right?

 

ive have the chocolate version of this.