The Official Gym & Fitness Thread

You'll never find a better opportunity to say" do you even lift?" than this right here

 

Ask her what her big 3s are? I bet she can't bench more than 185, squat 135 to depth, or DL 185

 

Her?

 

Exactly

 

Trololol

 

Crossfit for me. Worked great getting me into a routine that I have stuck with for over 2 years. I like the people and the challenge. Tons of haters on it, but for me and my wife, it works.

 

Shoulders last night.

stand ohp: 4 sets @ 135
standing bent over db reverse flys: 4 sets
standing db front raises: 4 sets
db shrugs: 4 sets

Legs in the morning

 

Is that all you did? Seems short. I have to do another muscle with shoulders or I'd end up with like a 15-20min workout and my PWO wouldn't have even kicked in yet

 

I always save my shoulder workout for that one gym day where I just wanna get in and out in like 30 mins. Yesterday was that day. I usually do shoulders and legs together, but since I'm out of school for a month, I like like break them up and go 4 days a week and have that option when I'm not feeling it to use my 'shoulder day card'

 

I go 5-6 days a week but I know what you are talking about with having a day that you aren't feeling it. I don't usually know its coming though. If I am having a down day when I finally get to the gym it usually turns it around for me. Every now and then I'll be starting a workout and it will hit me and I'll either struggle through or just quit and go home. Haven't had one in a while bc I've been so amped to increase my gainz while I am on these dumb macros though. Also having this entire week off has made me really miss the gym. I can't wait for Monday

 

My bad days are rarely a motivation issue. It's usually because I'm pressed for time or I got to the gym too late and am rushed. My goal after the new year is to keep lifting 4 days a week and doing cardio on the other 3 days...we'll see.

 

I did 2 weeks of lifting 5 days with 1 day cardio and quickly realized that is not for me. I'm going to do 6 days of lifting with an A week and a B week rotation so it doesn't get too repetitive. I will work in sprints probably 2-3 days a week on the back end of non-leg days though. I think that will be more beneficial than dedicating a whole day to walking on the treadmill while watching netflix

 

Current workout (pre deload week)
A week
M-Squats, quad centric leg day
T-Chest/Tri
W-Deads, ham centric leg day (and some lower back work)
Th- "Cardio"
Fri-Squats, quad centric leg day
Sa- Shoulders/Upper Back/Bis
Su-Rest

B Week
M-Deads, ham centric leg day (and some lower back work)
T-Chest/Tri
W-Squats, quad centric leg day
Th- "Cardio"
Fri-Deads, ham centric leg day (and some lower back work)
Sa- Shoulders/Upper Back/Bis
Su-Rest

New workout plan (post deload week)
A Week
M-Squats (8-10rep range), quad centric leg day
T- Chest (8-10 rep range)/Tri - sprints
W- Deads (1-3 rep range), ham centric leg day/lower back
Th- Upper Back/Shoulders/Bi - sprints
Fr- Squats (3-5rep range), quad centric leg day
Sa - Chest (3-5 rep range)/Tri
Su-Rest

B Week
M-Deads (8-10rep range), ham centric leg day/lower back
T- Upper Back/Shoulders/Bi - sprints
W- Squats (1-3rep range), quad centric leg day
Th- Chest (1-3 rep range)/Tri - sprints
Fr- Deads (3-5rep range), ham centric leg day/lower back
Sa - Upper Back/Shoulders/Bi
Su-Rest

The old plan had me only doing upper body groups 1x week and I want more so the new plan has me doing each group 3x within a 14 day period while still having my primary focus on legs. I was also previously just going as heavy as possible each workout and I think I gassed myself out (hence the need for an entire week off) so hopefully the new breakdown of only going heavy (1-3 rep range) every 3rd workout will help

 

Yesterday was leg day for me, which is just a shit load of squats. Thought I was having a good workout until the guy next to me starts benching 405. Instantly felt like a huge bitch haha.

 

At least you felt huge

 

I read this like 4 time and still don't get it...