The Official Gym & Fitness Thread

Hey fellas, I wanted to see if anyone could suggest what workout to do
I haven't worked out ever since high school, which is aboutn3 years ago....

Looking to get back in to shape....

Hopefully one of you expert could shed some light

 

After being on the road for 2 weeks, trying my best to stay on top of working out even though eating wasn't the best. It was mainly dinner as I went out every-night. Now I took on a new job and in the middle of moving and once again can't continue to eat right or workout properly... Moving sucks is all I gotta say haha!

 

I haven't worked out in 3 days and I've eaten like crap. I feel awful. Went fishing yesterday and halfway through my trip I started having a weird pain in my back/neck area. Can't turn my head all the way left or push up off of my left side. Hopin it'll go away before gym time tomorrow.

 

I'd do a 4 or 5 day schedule. I do 4 days:

Mon: chest and tri's and abs
Wed: legs and calves
Fri: back and bi's and abs
Sat: shoulders and calves

If you want to lose fat, run a mile or so 4-5 times a week. Don't overtrain. More than an hour and a half in the gym is too much.

Try to do 4 exercises per muscle and do 3-4 sets of 8-12 reps. Low reps (6-8) give you strength and high reps (8-12) give you size. You need to do both though.

Ex.: chest, tri's and ab day:
Chest:
Bench press: 4 sets of 10 reps
Incline bench: 4 sets of 10 reps
Incline fly's: 3 sets of 10 reps
Decline bench: 3 sets of 10 reps

Tris:
Skull crushers: 3 sets of 10 reps
Triceps pull downs with rope: 3 sets of 10 reps
Close grip bench press: 3 sets of 10 reps

Abs:
Leg raises: 25
Mountain climbers: 25
Broomstick twists: 25
Plank: 1 min

That should take around an hour. If you do low reps, use more weight than you would with high reps. Regardless of how many reps you choose to do, the last one should be the last one you're physically able to do. Doing 4 sets of 10 on bench press doesn't count if you could've done 20...that means you need to add some weight!!!

 

Century set chest workout....FML that was a mistake. 655 reps in total. It hurts already and I just finished.

 

I've seen some guys in the gym doing the century workouts. It looks insane!

 

The crazy thing is it doesnt sound that bad on paper.... and than you finish the first 100 rep set and than your like fuck......

 

what weights?

 

Tried one of those digital handheld body fat analyzers at the gym today.

Male
Weight 160lbs
Height 5' 9"
Age 24

Body Fat - 13.9%


Not sure how accurate that is as im pretty lean. Then for shits and giggles, we punched in the same info but put female instead of male and it jumped up to 20%!

 

figured i'd post a little transformation photo

 

I have to ask, but this should be a compliment to you. are you natty?

 

lol yes complete natty but thanks for asking. Never taken anything illegal before. just plenty food and time

 

Back day today, im starting to love high rep.
seated cable row
lat pull/push
leverage row
barbell row
rack pull
isolation row
shrugs

4 sets of 12-15

back feels jacked as shit right now

 

sorry lol have to ask, them 3D delts haha!

 

Nice improvement! Whats been your most effective workouts?

 

What does natty mean?

 

natural

 

lol thanks bro. Ya my i literally just walked in the door from a brutal back day. ive been hitting a very high rep range/weight for the past 3 months. Usually about 12-15 reps as heavy as i can and 1 or 2 excercises just 4 sets of 25 for killer pump. Here is my back progress over 1 yr.

 

thanks, basically i just cleaned up my diet and just tried to be as brutal and intense as possible and my body blew up pretty quick. If i wasnt screaming or wanting to at the end of my say 10 reps or whatever id just keep going til i was. kept that concept for about a year now. my routine is pretty crazy. this is my routine
day 1 chest
day 2 back
day 3 shoulders
day 4 legs
day 5 arms and repeat with zero days off...ever lol