The Official Gym & Fitness Thread

Yay! More pictures!!!

 

HI guys I like to work out, questiona for y'all; I'm 5'7 weigh 155 lbs, I can't bench as much as I used to cuz my shoulder kinda messed up after that stupid stroke I had

anyways apart from the benching issue I feel stronger than before, I can curl 50 lb dumb bells once maybe twice if I REALLY try(with perfect form, no leaning back, just standing or sitting straight up, no bouncing up and down, upper arm glued to my side).

On the cable pull downs for tris I can extend my arms with pin in the "80) lbs.

I'm all about perfect form in my work outs, do you think the 50 lbs max out is good for my weight and height

 

Mondays: back, rear delts, traps, (3 sets of 10 pull ups, then 140 on lat pull downs, decrease to 120, burn out, down to 110 burn out)

Tues: Chest, I hate chest now, I used to be able to rep 135 lbs on bench 30 times, maxed out with 2 plates, now I I can barely do 135 8 times

Wed: Legs;

Thur:Shoulders

Fri: arms; 21s with 25lbs for warm ups, both bi's and tri's (2x) then go to 40lb dumbbells 6reps, decrease to 35lbs; 6 reps, decrease to 30 and burn out. usually 6 reps is all I can get on either weight,. Then I go do abs and lower back, come back and do 45lbs curls 5 reps onle one time. I seem to be able to do more weight towards the end of the workout, when I got the pump going

abs every other day, I NEVER do situps or crunches

 

50lb max for perfect form is awesome for your weight. I am 5'9" and weigh about 145 and can only get 45's 3 times(thats the highest weight our stupid college gym has because some dumb ass dropped a big weight on himself a while ago) Like you I am all about the form and being efficient in my lifting and i always get a chuckle when the frat boys come in and grab the 45's and start swinging em like baseball bats and get 8 curls on each side

cable pull downs are also pretty good. I would say you are on the right path and keep on keepin on

 

I've been on and off at the gym since 2006. I've had spurts where i'd go for a year or so, then i'd go lax for a few months. i just recently took a break over last holiday season after a great run of lifting, and i'm trying to get back into it now. i haven't used any supps, and i don't even take protein. i just eat a lot.

This was me in oct 2006, a few months after i started lifting:


and this was me halloween 2010:

 

I'm gna post a comparison for u when I get home. Me at 185 and me at 207
I'm 6'4. I looked way better at 185 but ultimately I want to be a solid 205-215 w 6% bf

 

Well I do the same work outs, but mix up the amount of reps and weights alot, as for the shoulder I can do the 90 lb bar standing military press in front of head 6 times no prob.

I can do upwards motions no problem, but certain positions in the bench press like the "T" form (you know arms 90 degrees to body, make my shoulder pop ) but at a 45 degree angle is good, but still :/


Warmer months= mountain biking again Mostly short sporadic sprints on asphault and hauling ass up hills

 

What's your back and shoulders routine what do u do for lower back?

 

hey thanks

yea those guys are always hilarious, or you have the ones that lean waaaay back to get "the most" out of the curls hahaha

 

For all my exercises, i put FORM above ALL. even if i need to lift just 10 lbs in order to keep my form right, i'll do it. In all these, I use very strict form and very slow negatives while lifting the highest weight i can manage. 5 reps seems like a few, but if you're lifting in that manner, it makes a world of difference.

Back:
Wide Grip Pull Ups (4 sets, about 10 reps)
Close Grip Pull Ups (4 sets, about 10 reps)
Bent over Barbell Rows (4 sets, 5 reps)
Close Grip Cable Row (4 sets, 5 reps)
Wide Grip Lat Pulldown (4 sets, 5 reps)

Shoulders:
Behind the neck Barbell Press (4 sets, 5 reps)
Side Dumbell Raises (4 sets, 5 reps) [lift till parallel to ground]
Side Dumbell Raises (2 sets, to failure) [light weight, lift till above head]
Front Barbell Pull (4 sets, to failure)
Front Dumbell Raises (4 sets, 5 reps) [lift till parallel to ground]
Front Dumbell Raises (2 sets, to failure) [light weight, lift till above head]
Reverse Pec Deck Flye (4 sets, 5 reps)
Shrugs (4 sets of increasing weight)

I don't really specify a lower back exercise...I ought to, though

bingo...i do absolutely no cardio. haha. if i did, i would play basketball or sprint. long distance running or long sessions on the treadmill really don't help much as far as muscle development is concerned...if you want good cardio, do crossfit or P90X or similar workout routine. High intesity works best for gym rats. (don't believe me? look at long distance runners...they all look like they're going to die.)

 

I have to say my favorite are the guys that come in to do bench and put on like 225 and just go half way down then start screamin on the way back up. I feel better about only puttin up 180 all the way down because everyone that knows what they are doin just kind of roll their eyes and look annoyed.

A side note, I noticed your USMC emblem on the side. Still active duty?

 

Anyone have any good/unique chest exercises? I feel like my other muscle groups are developing well, while my chest is lacking

 

posted this in another thread a long time ago. modified my workout since then, but same principles apply...:

 

Thanks man, I'm going to switch over to the high weight/low rep routine and see how it works out. I've been doing moderate weight/high rep (15-20) for awhile and haven't noticed nearly any size gains but I've become stronger and "cut" I suppose. I'm looking to gain size and strength though, 6'1" 150lbs is a little on the...well, little side hahaha

 

I'm kinda familiar with those..which one are you doin?

I'm shooting for 190-195. If I can get good definition out to 200 I'd be happy but thats like twice as much food as I have been eating. I've got some mass now, so I'm trying a little different approach to cut and see what results I get from that.

In regards to you being a little bigger then guys close to your height, its all just about diet. You may need a little more cardio then some of the other people out there. Go get the Feb issue of Muscle and Fitness and try the Rock Hard Challenge workout and cardio program, along with getting on that diet as strictly as you can. If you need extra cardio, do it first thing in the morning before you eat. You won't have all the carbs and muscle glycogen in your body so the cardio first thing in the morning will stimulate a high fat burn. Eating every 2-3 hours, small meals will help with stimulating the metabolism also. Speaking of metabolism, yours may be slower. Mine is fucking fast. Which is why I have to eat huge amounts of food to keep up with it! lol