The Official Gym & Fitness Thread

What are you changing from?

 

Anyone have any thoughts on what i should do for my Tuesday and Friday? Started the 5x5 Squat, Bench, Bent Row today. The program says i should do MWF but Wed is booked up. My goal is to keep my bench, squat and deadlift numbers rising

 

Thanks man

Some generic 5 day workout I found online. Been doing it for a while, felt like changing things up. It was more of a "upper body day" then "lower body day" then "all-body day" then back to "upper body day" etc. with cardio built in.

 

Try A B A week1 then hit B A B the second week.

Workout A
Squat
Bench
Row

Workout B
Squat
Standing Press
Deadlift

 

Why focus on individual muscle groups? What is your goal?

 

So..

Workout A - Mon
Workout B - Tues

Rest

Workout A - Thurs
Workout B - Fri

 

Id try to do three workouts per week.

Monday
Tuesday
Thursday


Or Monday
Thursday
Saturday


Or if You can keep making gains, then go for 4 days a week. Honestly it all depends on how you react to it. If its too much, slow it down, if its not enough, put in more. Listen to your body. Everyone is different.

 

hey guys. i was looking through the 5x5 program and didn't really think it was what i wanted. so, i used the idea of the 5x5 and made my own version. i am still going to use the idea of adding 5 #'s to each exercise every workout. i added in the bi and tri exercises because i just don't think you can get a good enough arm workout by doing bench presses and rows, that's just my personal opinion though.

what do you think?

WORKOUT A ------- CHEST / BACK / TRICEPS
WORKOUT B ------- SHOULDERS / LEGS / BICEPS
WORKOUT C ------- CARDIO / ABS

2 EXERCISES FOR EACH MUSCLE, 5 SETS OF 6 REPS

2 MIN REST BETWEEN SETS


CARDIO/ABS

- 25 MIN RUN, GYM OR OUTSIDE, IF TREADMILL 5,6,7,8 SPEED, FOR ONE MIN EACH, UP TO 24 MIN
- 20 MIN WALK ON SPEED 3.5 @ 15 (FULL) INCLINE
- 15 MIN RECUMBERANT BIKE, LEVEL 12
- SUPERSET SKIPPING (1 MIN) WITH ABS, 10 SETS
ALTERNATE AB EXERCISES EACH WORKOUT
​- HANGING LEG RAISE OR CRUNCHES OR SIDE LATERAL RAISES

MONDAY: WORKOUT A
TUESDAY: WORKOUT C
WEDNESDAY: WORKOUT B
THURSDAY: WORKOUT C
FRIDAY: WORKOUT A
SATURDAY: WORKOUT C
SUNDAY: OFF

THE FOLLOWING MONDAY WILL START WITH “WORKOUT B” AND SO ON….


EXAMPLES FOR WORKOUT A AND B

WORKOUT A

CHEST: FLAT BENCH PRESS / INCLINE DUMBBELL PRESS
BACK: SEATED ROW / DEADLIFT
TRI’S: SKULL CRUSHERS / WEIGHTED DIPS

WORKOUT B

SHOULDERS: SEATED DUMBBELL PRESS / DUMBBELL SHRUGS
LEGS: SQUATS / CALF RAISE
BI’S: STRAIGHT BAR CURL / HAMMER CURLS


did workout A today and it was only 1hr15m long.
flat bench 205#s 6 sets of 6
incline dumb 80's 6 sets of 6
bent over row 135 #'s 6 sets of 6
deadlift 205#'s 6 sets of 6
scull crushers 105#'s 6 sets of 6
weighted dip 35# plate 6 sets of 6

i'll have to bump up my weights a little next workout but seems pretty decent so far.

 

Try the real 5x5 program, and then decide if you need to work your Bi's and Tri's.

If you want to do accessory exercises, like weighted dips and pull-ups, on off days, those exercises will help you gain more strength, while targeting the muscles you want.

The whole point of the 5x5 program is adding weight, til you fail reps, then breaking plateaus with de-loads. A normal, go to the gym 3-5 days a week guy, could easily do SL5x5 for a year without changing programs and still increase weight.

 

Lol i havent had a arm and calve day in years. them bitches are huge lol well not huge 18 inch arm 18.25 inch calf. anywhosos, first back day with the inzer, it's going to be beautiful.

 

I only do 3 routines, chest/tris, back/bi's, and legs... Seeing the most improvements that I've seen since I started lifting.

 

Question for yall, i'll be going on a summer vaca for 2 month, no gym access, hot as fuck 100+. how much muscle do you think i will lose if i eat good and do body weight exercise?

 

Except me

What is deloads?

 

honestly i was pretty pumped to do it. then after reading through it and seeing the testimonials, it looked like it was just a strength building routine, and half the guys didn't even look like they workout in their after pics, but they could deadlift 350#s im not worried about gaining strength, i have decent strength already, and really, it doesn't matter how strong you are if you have to carry a fridge down the beach to prove it. or, maybe im just afraid of change! lol

 

^
I think this is where the phrase, "Do you even lift?" came from.

 

http://www.youtube.com/watch?v=H2Diy0RNe_c

 

Free Burrito for Teacher Appreciation Day. Happy Belly!
On a side note... I'm going with my students on a trip to D.C. for four days I'm also competing in a biggest loser competition that is over in six days. 700+ dollar pot at stack and I'm winning. What should I eat as to nor blow it? A few place I know I'll eat and co spider them cheat meals. (Hungarian Embassy).... my snacks for the ride are rice cakes, peanut butter, nuts, dried banana slices. Any other suggestions? I figure breakfast will be eggs or oatmeal. At least one meal a day will be salad. Wish me luck and hope I don't come back ten pounds heavier than today!

 

Anyone taking or know about "coleus forskohlii"? I just picked up a bottle of the Prosource brand, Forslean which is coleus forskohlii. It so happens that the Prosource.net supplement company is near my house and they have a retail window to pick up products instead of shipping. So I'm there picking up my protein and I was asking about a fat burner as I'm trying to lean/cut up. Actually loose that last bit of belly fat/pudge. We discussed my diet, cardio and weight training and he suggested this instead of a straight fat burner. Any thoughts?

 

That's going to be all in your diet. No supplement is going to magically erase fat. Well, no over-the-counter "supplement" that is.

 

Once you reach a point where you cannot complete your reps, normally after 2-3 workouts, you deload 10-15% and continue on with the same work out. Sometimes it is better to deload more if you are failing due to form.

Also regarding how muscular you look, when strength training. Strength training isn't about looks, mainly because the more you weigh the greater leverage your body has, think World's Strongestman competitors. This is why strength measurements normally take in to account how much you can lift, compared to your body weight.