Your Gym Workout
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- bklyndroobeki0
the end. laughed so hard.
- organicgrid2
- utopian?moldero
- daed?organicgrid
- I love how jacked everyone looks at the preacher.noneck
- Amenorganicgrid
- BrokenHD0
Ive been doin this for 2 weeks and then I'll go for a 30-40 minute run. Feeling great. (Helped me stay quit of the smokes too ;)
7MWC App (iphone)
- Projectile0
Okay I just came here to say I think this thread should be romoved
Not everyone is born with the incentive to go to the gym, and you'll just never understand how hard it is for "lazy cunts" to pull themselves out of the downward spiral of watching GOT and eating burritos instead.
There is enough societal pressure without threads like this forcing it down my throat!
- formed0
I've switched from going to the gym often to going to Core Power for their Yoga Sculpt. It's more or less a cross training thing with yoga mixed in. I was sore for days for the first few weeks, it's pretty amazing what you can get done in 1 hour. There's the added bonus of "inspirational" scenery too. Only draw back is classes add up ($20/ea vs. gym at $60/yr). Great overall workout.
- timeless0
TRX / bootcamp - sore for days
- Raniator1
3 times a week.
Monday – chest + triceps.
Wednesday – back + biceps.
Friday – shoulers + legs.Decent protein shake / omega 3 tablet / hard work / clean(ish) diet.
- + abs stuff Monday and Friday.Raniator
- Is it effective to work one body part just once a week?pinkfloyd
- Yes, in fact it is recommend by many.Raniator
- It is all about the recovery time – each muscle group twice a week doesn't give enough between sessions.Raniator
- Is this for bulking or leaning down? I'm working my muscle groups 2-3 times a weekpinkfloyd
- I find I don't get as strong when working a muscle once a weekpinkfloyd
- Once a week is enough for maintaining mass. Not sure for building any.ETM
- I'm getting leaner, that is my main goal. Don't get me wrong, I'm no muscle-man – just want to lose some fat and gain definition.Raniator
- Success is 30% in the gym and 70% in the kitchen. If you eat crap there is no point turning up to the weights.Raniator
- utopian0
Tuesday – chest + triceps
Wednesday – back + biceps + forearms
Thursday – shoulders + legsSaturday – Supersets (Strength Training - 60 mins)
Sunday (Every Other) – Supersets (Strength Training - 60 mins)
- scarabin0
anybody know what the first track is on this video? the "you kick ass" one
- BattleAxe0
3 miles at minimum of cardio
1 on treadmill
1 on glider
1 on cycleunder 30 mins im out
- ORAZAL0
- Looks like a easy way to hurt yourself.ArmandoEstrada
- Don't be that guy.ORAZAL
- oh manmoldero
- section_0141
For you weight training bro's:
Unless you're already jacked as fuck, or on steroids, or both; do a full body routine. If you can't squat 350 or bench 225 for reps (20-25 total), you're not coming anywhere close to taxing your muscles enough to need a full week of rest for a body part. Even if you can hit those numbers, you can probably still do a full body, or maybe a 2x per week push/pull split (4 days total).
The only way to get stronger and better at lifts is to do them more often. The more you do something, the more swole ass gainz you're going to get. Once a week is shit.
Sample workout (ie mine) (you can substitute 3x8 for 5x5 if you want)
Monday:
Squats: 3x8
Bench Press: 3x8
Pendlay Row: 3x8
Close grip bench: 2x10 (you can skip these at first)
tricep extensions: 2x10 (you can skip these at first)
Chinups: as many as your weak ass can do (get a weight belt to add weight when you can do 13 in a row)
Curls: doesn't matter how many (you can skip these at first)Wednesday:
Light Squat: 3x5 (whatever to warm up mostly)
Deadlift: 2x3 (1x5 works too, these should make you cry blood)
Overhead press: 3x8 (Do kneeling landmine press if you have fucked shoulders)
Reverse grip rows: 2x10 (you can do some other row here)
Shrugs: 2x10 (you can skip these at first)
Calf Raises: 2x10-15 (you can skip these completely)
Pullups: as many as you can, then add a weight belt
Curls: 2x10 (doesn't matter that much)Friday: Do the same thing as Monday
You will get hella strong, and diesel as fuck (if you eat enough) doing this routine. No silly ass machines needed. Don't say you "do legs already" because you run on the bitch ass treadmill. Pussies say that. Squat or die.
Don't skip deadlifts because you're scared either. They won't hurt your back, they'll make it strong as fuck.
- That's good advice, but I'd still keep things as heavy as possible on the bench, triceps, shrugs, calf raises, etc. Those reps are too high IMHO. On wed,zarkonite
- you could use a preacher bench or a machine for your bicep curls, as they'll already have been worked with the other exercises so isolating the muscle will givezarkonite
- you better results aesthetically... and let's be honest, we all want our efforts to show a little bit =)zarkonite
- This could quite possibly be the best and most awesome advice I've ever seen.kona
- scarabin0
anybody try that insanity program? i just noticed they have a class for it at my gym
- stoplying0
With two little boys and a wife that stays home with them all day, I can't go to the gym anymore so I got a set of these resistance bands to do stuff at home. Really liking them and would recommend for anyone in a situation similar to me.
http://www.amazon.com/Black-Moun…