The Official Gym & Fitness Thread

took advantage of that! Thanks for that info!

 

Good Genetics and a fuckton of work....

I've met him before too, cool guy

 

Yeah, the benefits definitely outweigh the bad stuff.

^^^ this! Yes!

 

Had the most intense back/bi's day I've had in a while.
Back:
Wide grip pull ups: 4 sets of 10 reps
Lat pull down (150 lbs): 4 sets of 10 reps
Seated cable row (150 lbs): 4 sets of 10 reps
Lower back extensions with 45 lb. weight: 3 sets of 10 reps

Bi's:
65 lb Barbell curls (1 set wide, 1 shoulder-width, 1 close-grip): 3 sets of 10 reps
Preacher dumbbell curl with 35 lb. dumbbell: 3 sets of 10 reps
(This is the one that killed me) Cable curls with straight bar: 5 reps at 160 lbs, 10 reps at 140 lbs, 15 reps at 100 lbs, 20 reps at 50 lbs

Now, I relax:

 

Hey guys,

Current stats:
6'1"; 178 lbs; 9% bf

Mon:Chest/biceps/squats
Tues:Off
Wed: Back/triceps/deadlifts
Thurs:Off
Fri: Shoulds/Abs/Lunges
Sat: Plyometric/ Kettle bell circut
Sun: Off

I'm at the gym for about 1 hr and 30 min, with a 20 min cool down stretch. I use my fitnesspal to track my calorie count, and I eat around 3500 calories a day, mostly clean, I do have a ice cream after a workout to cool down, and eat a few donuts once or twice a week.

I'm have a few questions for my work out.
-Should I be two days on/one day off, or every other day?
-Should I have a dedicated biceps/triceps day? My arms are lacking, IMO...
-Where should I incorportate a kickboxing/cardio day in my routine so that there is a decent amount of rest and I'm not over working my body?

I feel like if I do the two days on/one day off, I don't have adequate amount of time to rest my shoulders esp. if chest day falls after shoulder day. I don't get the same intensity unless I allow of a day of rest between lifting days.

 

Preface: I'm not a personal trainer/nutritionist/never competed.



Everyone is different, if you feel you need the day in between for rest then take a day. I also see you're throwing legs into your upper body workouts. You can try to do chest/legs/shoulders and it'll give you that rest while still keeping you in the gym the next day.

On the flip side check out CT Fletcher on youtube. His videos are NSFW but he is a strong believer in over training (and not so perfect form). Everyone trains different and reacts to nutrition different you just need to find what works for you and your goals.

You sound really concerned about over training and not knowing your rep/set pattern I couldn't give you specifics but get kickboxing/cardio in there where it feels right since no one knows your body but you.

 

I do every other day, kinda. I workout Mon, Wed, Fri, Sat. As long as you're not going four days on, three days off or working out more than 2 days in a row, you're alright.

I do back/bi's on one day and chest/tri's on another day. But, I've done back/chest day and bi/tri day, as well. As long as you're working each muscle out once a week, you're okay. I just like doing back/bi's and chest/tri's b/c a lot of back workouts work your bi's and a lot of chest workouts work your tri's. You could even do biceps and triceps twice a week, just far enough apart that your muscles have time to recover (that IS when they grow, afterall...So, if you don't give them time to recover, they won't grow.) You could do:
Mon: heavy bis/tris
Tue: off
Wed: shoulders
Thur: off
Fri: light bis/tris & legs
Sat: off
Sun: chest/back

If you're going to do them twice a week, eat more and give yourself at least 3-4 days between them...and remember, they key to putting more muscle on your bones is FOOD. Lots and lots of food!

Do cardio every other day. If you're trying to gain weight, do cardio maybe 1-2 times a week.

 

I'd also put all my leg stuff into one day. Maybe throw them in with your shoulder day or something.

I do chest and shoulders on opposite ends of the week for this reason. Shoulders playa big part in a lot of chest workouts, so I make sure that they're far enough apart so neither day is hindered by the other.

 

cardio?

i don't like having a whole week between muscle groups. i have two workouts, chest/back/tri's and shoulders/legs/bi's, and i am doing the 5x5 program. i alternate my weight days with cardio, so it kind of goes like this

mon: chest, back, tri's

tue: cardio, abs

wed: shoulders, legs, bi's

thu: cardio, abs

fri: chest, back, tri's

sat: cardio, abs

and so on. i am a shift worker so i just take days off when i can't get to the gym, cardio days are like a day off if you ask me though.
i am not a personal trainer, this is just what works the best for me now, i have tried many different types of workouts, other than crossfit, and i like this.

 

Seriously! I'm 5'8" 177lbs. Not 177 fat lbs in my opinion either.

 

I'm eating. I'm intake between 3100-3500 calories a day (been doing it for a month) which is pretty damn difficult to do on a student's budget. I'm seeing good results. I lost 4% body fat and gained 1 lbs in muscle in the past month.

It's easy to reach that number if you don't eat clean, but been trying to improve on that part.

Plus, I feel I'm at a genetic disadvantage because of my small frame:
Height: 6'1"
Waist: 31
Inseam: 32
Jacket: 40L
Shirt: Medium
Wrist circumference: 6.5 inch which is only half an inch greater than my gf's wrist and she's a size 4; 5'5", 120 lbs.

 

t'was weight vest wednesday today... 25# in the vest

315 deadlifts x 5
box jumps @ roughly 38" x 5
60# kettle bell swings (full vertical extension) x 15
dead hang pull up, chest to bar x 5
walking lunges w/ 45# plate over head x 10 per leg
plank till failure

complete 7 rounds for time... and what do ya know??? fucking phone battery died during the workout lol

 

Y'all have some great routines!!!

Today was the first day of classes for me. Hit the gym after classes and went straight to the squat rack! After over 2 months of no squats it felt great!

did :

135 -14x
155 - 12x
165 - 10x
185 - 5x

If I would have just done a warm up and gone straight for the 185lbs I'm sure I would have gotten more reps. But after not having gone near a squat rack since May I wanted to take it easy.

Maxed out at 205 lbs 5 reps last May. For not having squatted and only having used the leg press on and off for a few weeks I don't think 185 lbs 5x is too bad of a loss. Only a 20 lb difference. What do you all think? Still 185 lb squats is measly compared to most of you on here.

Going to start incorporating squats and leg press next time. Today was just to se where I was at. I've also been doing weighted lunges so I'm sure that's helped a bit to retain some strength.

Also I'm currently at 162 lbs at 5'6". Was at 155 last summer, went up to 166-167lbs by this past May. Lost about 11 lbs due to crappy diet and no weights within one month between mid May-mid June. Goal is 170 lbs of clean weight by the end of this year.

"We shall see said the blind man"

 

GOMAD my friend GOMAD.

 

Im assuming drinking whole milk is the proper way to GOMAD. Thinking about that much milk makes me want to puke.

 

.01