The Official Gym & Fitness Thread

Chowin down on some donuts. I have to track some chipmunks this morning and then I'll try to get to the gym. The first round of sickness is hitting the students right now. I am feeling a bit down so hopefully I didnt get it.

 

Everyone's getting sick here too. My girl's roommate thinks she has the flu, one of my roommates has a cold and I've got some weird allergy/sinus drainage that is making my throat hurt

 

Just ordered 5.5 lbs of chocolate coconut,
5.5 of cinnamon swirl, 5.5 of mocha, and 2.2 lbs of dextrose. They gave me a thing of maple flav drops, mocha flav drops, strawberry flav drops, and a 1/2 gallon water jug. With free expedited shipping. Total cost out of pocket. 81.77

 

So, what's the secret on getting it so cheap? Coupon codes or what? Gonna order some today.

wut?

 

FDN55 and ADAM-RD72

 

Lol, we captured and placed tracking collars on chipmunks for my class. We go out and track the chipmunks to get extra credit. Actually quite a bit of fun.

 

that sounds....













...AWEEEEESOME!

 

Anyone have a good program to follow? I am having trouble getting back into it after pretty much taking a month and a half off. No goals in mind, just going to keep in shape through winter.

 

This is me except only after 3 days of no gym

 

I've been off plan for a few months just kind of winging it as I go and I have been liking it. I say 'off plan' because I'm not following anything someone else created like I usually do (Arnold's blue print, Stronglifts 5x5, etc). I have been sticking to the same weekly split and for the most part I do the same exercises each week...

M- Chest/Back
Tu - Legs - quad-centric, calves
W - Arms/Shoulders
Th - Chest/Back
F - Legs - ham-centric, calves

Something like...

M -
Bench Press or Incline Bench Press superset Lat Pull downs 4 sets 6-8 (ea movement)
Wide grip Pull Ups 3 sets failure
Cable Crossovers 3 sets 12
Barbell Row or T bar row 3 sets 12
Svend press (plate pinch press) 3 sets 12

Tu -
Squats 8 sets 2
Leg Ext 3 sets 12
1 leg step ups (weighted) 3 sets 12 (ea leg)
Close stance goblet squats 3 sets 12
leg press calf extensions 3 sets 25
seated calf raise 3 sets 25
standing DB calf raise 3 sets 25 (ea leg)

W -
Arnold Press or Standing BB Military Press 4 sets 8-10
BB shrugs 3 sets 10-12
DB front raise triple set DB side raise triple set DB rear delt fly 3 sets 12 (ea movement)
DB front/high row or Face pulls 3 sets 12
Standing concentrations curls triple set standing hammer curls triple set standing cross body hammer curls 3 sets 12 (ea movement/arm)
Tricep press down superset Rev grip Tricep pull down 4 sets 12 (ea movement)
Dips or kicbacks 4 sets 10-12

Th -
Variation of Monday but usually sub DB for BB (or vice versa if I did DB on Mon.)

F -
Stiff leg deficit deads 5 sets 5
Elevated KB squats (learned from one of Zach's chive posts) 3 sets 10-12
1 leg KB RDL 3 sets 8-10 (ea leg)
Machine Leg curl 3 sets 12
KB lunge or Glute/Ham Raise (lowest setting on back extension rack so the stretch is in your ham/butt) 3 sets 10-12 (ea leg for lunge)
Sissy squats 3 sets 12
Calf complex (similar to Tu.)

That isn't the exact routine, just some examples of the exercises I do per day. I try to go for 45min and then I rest a few min and drink my shake then I stretch and finish with 5-10min of abs usually 3 of those days. Sometimes on Monday I'll throw in a 10min interval cardio on the treadmill and do something like 20sec sprint and 10 pushups then rest the remainder of that minute then go again until 10min is up

I'm not a fitness icon so take it with a grain of salt. Just throwing it out there if you needed some help

 

I've been doing something similar to @ThunderCookies by not following a specific program, but I've been using this. It's the top-rated workouts for each muscle group. I have it bookmarked on my phone and I always try to do a different one each workout.

As far as structure, right now I'm doing something like this:

week 1:

chest & bis
legs, calves, abs, forearms
shoulders & tris
back, calves, abs, and forearms

- everything is 4 exercises per muscle group, 4 sets of 6-15 reps (arm exercises are 3 exercises, 3 sets of 6-15 reps)
- for legs, I do a rep range of 6-25 reps

week 2:

upper
lower
upper
lower

Ex of each:

upper:

chest exercise 1: 3 sets of 6-15
chest exercise 2: 2 sets of 6-15
back exercise 1: 3 sets of 6-15
back exercise 2: 2 sets of 6-15
front shoulders exercise: 2 sets of 6-15
rear shoulders exercise: 2 sets of 6-15
top shoulders exercise: 2 sets of 6-15
traps exercise: 2 sets of 6-15
bis exercise 1: 3 sets of 6-15
bis exercise 2: 2 sets of 6-15
tris exercise 1: 3 sets of 6-15
tris exercise 2: 2 sets of 6-15

lower:

quads: 3 sets of 6-25
hams: 3 sets of 6-25
quads: 3 sets of 6-25
hams: 3 sets of 6-25
quads: 3 sets of 6-25
calves, abs, forearms[/URL]

 

I have that bookmarked too and that is pretty much where my exercise choices come from. When I get bored with one I'll go back to it and swap it out for a new one I like the look of...

 

I've been doing very similar to Jon and Zach except on say Monday I'll do chest and calves.

This weeks was:
Monday :I'm incline DB bench, flat DB bench, decline DB bench, cable flys. Calves: seated raises, standing raises and calve presses.

Tuesday: preacher curl modified (modified for me due to shoulder) concentration curl, hammer curl, incline dumbbell curl, and finally alternating supination curl for drop set. Then onto quads leg extensions, leg press, leg curls, and some lunges.

I'll
Post the rest tonight.

 

Day 3 of no gym.

 

Jk....Arnold trained calves everyday

 

The donut and cake didn't help...

 

He was also on that trenbolone for a bit.... @zacharypaul89 might disagree...

 

Who's not?

 

And did he die?




















No. but I think Zach would.