Your Gym Workout
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- gabe0
lots of healthy QBN'ers...good to see! i try to do some form of exercise every day. usual gym workout goes something like this -
day 1, chest & triceps - bench press with barbell, bench with dumbbell, incline dumbbell, either close grip barbell press or decline press, chest flies, then onto weighted dips, tricep pushdowns, skullcrushers, and sometimes tricep kickbacks,
day 2, back & biceps - weighted pullups, pulldowns, rows, bent over rows with dumbbell or barbell, then onto reverse curls and sometimes 21s
day 3, shoulders - seated military dumbbell press, standing military press (sometimes arnold presses), front side and rear lateral raises, upright rows, shrugs
day 4, legs - back squats, front squats, deadlifts, lunges, inner/outer thigh, calf raises
some cardio and stretching just about every day and abs every other day. occasionally, i mix in odd-lifting stuff outside to keep exercising fun and interesting...sandbag training, rope pulls, etc.
been doing *some* variation of this routine for years!
- bliznutty0
make sure to check out Zuzana's daily home workouts on Youtube
- :Dbliznutty
- my face just licked the screen.fyoucher1
- next time use your tongue.iCanHasQBN
- i_monk0
^ No leg work? Barbell squats? Standing calf raises? These work your core muscles too, the muscles behind the abs.
- RudyRudy0
As some1 said earlier - Take a shower 2 times a day (at least), make love 3 times a day (at best). You should be fit. No?
- moldero0
Me = 5 times per week, approx 2 hours a day, Boxing / Muay Thai training, good for focus and concentration in other aspects of your life like work and creativity.
- woodyBatts0
@moldero boxing is my next thing, good stuff
I train Brazilian Jiu-jitsu 5x a week and a bootcamp 2x even with this if i don't watch my nutrition I stay the same weight.
- ide love to study Brazilian Jiu-jitsu, had a trainer for a day then he moved, SUPER FUN! not much of that where im at now.moldero
- dirtydesign0
- wing chun kung fu 3 days a week
- pushups and situps everyday
- wallbag and tennis ball punching drills
- OSFA0
- itsyou0
hahahaha OSFA fellow thundersplace here.
and HANGER at 14lbs
who knows what i'm talking about
:)
- itsyou0
back from the gym. tried jack3d for the first time. hate it... way too jittery for me.
- gabe0
i really like jack3d itsyou...best stuff i've taken. recently, i've tried superpump and 1MR. jack3d is superior by far. better ingredients, cleaner product, better results!
- SteveJobs0
ok, so i'm really about to change my routine up. i'm incorporating more cardio in three ways: running, got a bike training stand to ride indoors, and a punching bag/stand/gloves, as well.
for nutrition i'm going to push my protein intake to ~250 grams/day. this will be the hardest part for me because it requires a lot of dedication (particularly that first morning shake).
and for my workouts, i'm going to start incorporating compound exercises (3 a week) into my workout regimen. these are boring, but i've been concentrating too much on isolation and not really growing as a result.
anyone here this dedicated? i'm motivated, but wouldn't mind hearing some stories, bro's.
- kona0
^ i competed in two bodybuilding shows a long time ago. 2003 and 2004 and did fairly well. i was really into it for a while but honestly i just got burned out. i've been on and off for about 2 years now and recently, for the past 3 months hired a personal trainer to help me overcome my plateau and take my training to the next level. he talked me into doing another show in may, so that's what i'm training for now. it's intense, but it's so rewarding. i've been going for light runs 4x a week late at night after the mrs and baby go to bed, and i feel fantastic. i'm in better shape now at 35 than i was at 25. my wife is one of the top 5 trainers for all lifetime fitness but i just can't train with her anymore. we'd always be at each others throats on leg day to see who could get who to puke first. haha. now i have a shredded 250lb. bodybuilding trainer who tries to make me puke during legs. it's not like i can yell at him and tell him no. lol.
if you don't feel the effects of no-xplode anymore lay off it for a month, then get back on it right before your workouts. after your workout try cell mass by the same company. i crack open the container in the locker room and it kind of 'smokes' from the fine powder... everyone looks at me like "wtf is that guy drinking... is he a wizard or something?"
- SteveJobs0
ah, thanks for the info on no-xplode. i'll go pick some up today. red bull does me well on a near empty stomach, but it's not guaranteed and i don't really need the sugar.
i've also thought of getting a trainer - i'm an ectomorph and need all the help i can get. in the last three years i've put on a solid 20lbs, but i really wanted 40, so hopefully doing deadlifts/squats/etc. (all which i've avoided up till now) will help.
kona what's your ratio of compound to isolation exercises when training for a competition - just out of curiosity?
- gunpowderplot0
CrossFit FTW! 3 times a week. Wish I had time for more...
- ifeltdave0
I used to isolate body parts into days (chest + tri's / back + bi's etc) but the last few months I switched to circuits and supersets.
Average day is half mile run to warm up, then I do a circuit consisting something like this, switching up each time:
-bench
-pull ups
-leg press
-abs (situps, leg raises etc)
-sometimes throw in shouldersAfter each circuit I run for .25 miles, then repeat the circuit for a total of 3 times, 4 if i have the energy.
Rest for 2 minutes, then I hit another smaller circuit that looks something like this:
-shoulder press
-bicep curls
-tricepsConstantly changing workout, but the idea is full body exercises, and always keep your heart rate up.
I use NOxplode most workouts, love the shit. Seeing mega results after 2 mos on these circuits. Down to 9% body fat and have some serious definition coming out in my arms / chest / abs / legs. All around progress.
- aanderton0
Six days a week.
Day 1 : Chest
Day 2: Bicep
Day 3: Shoulders
Day 4: Back
Day 5: Tricep
Day 6: LegsEach day is around an hour pure weights at max lift (4 sets of eight x around 7 various lifts) followed by a 20min swim doing sprint lengths.
Managed to gain 2 and a half stone in 2yrs and cut my body fat down from 10% to 8%. Currently weigh 11st 7lb.
(Yes I'm a little obsessive with it)
- Currently taking superpump and sizeon stacked. With whey protein twice a day.aanderton