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Thread: The Gym (training with Tubby)

  1. #1901
    Last workout for more than a week. My lower back started getting agitated during squats, but I imagine it's from 3 days of back to back lifts that involve it.


    Barbell Squat:
    135 lb x 10 reps (+77 pts)
    185 lb x 10 reps (+109 pts)
    225 lb x 10 reps (+142 pts)
    245 lb x 10 reps (+163 pts)
    275 lb x 5 reps (+169 pts)
    295 lb x 5 reps (+194 pts)
    315 lb x 3 reps (+178 pts)
    335 lb x 3 reps (+203 pts)
    225 lb x 8 reps (+137 pts)
    Last 2 sets superset.

    Machine Hack Squat:
    325 lb x 12 reps (+107 pts)
    415 lb x 10 reps (+192 pts)
    415 lb x 10 reps (+192 pts)
    415 lb x 10 reps (+192 pts)

    Lying Leg Curls:
    80 lb x 15 reps (+14 pts)
    80 lb x 15 reps (+14 pts)
    Superset with calf raises

    Standing Barbell Calf Raise:
    250 lb x 15 reps (+44 pts)
    250 lb x 15 reps (+44 pts)

  2. #1902

  3. #1903
    Great sale:

    http://www.elitefts.net/

    Got me some heavy duty knee sleeves & a heavy duty Band. Dat exercise.

  4. #1904
    nmcmahan52's Avatar
    1,240 posts since Jun 2011

    I've been looking at all the sales through the emails, let me know how those sleeves are, I'm sure they'll be on sale again.

    Hamstrings are killing today, dem good mornings

  5. #1905
    KingSigy's Avatar
    92 posts since Sep 2010

    I see. You've got it laid out by your sets. I tend to do 3 sets for every one exercise, though I sometimes do 4. Maybe trying for heavier weights is the same. Regardless, I plan to do this today.

    Cardio
    15 minutes of Bike at level 14 (Goal at least 5 miles)

    Arm Curls
    3 sets of 10-12 at 90 lbs.

    Chest Dips
    3 sets of 10-12
    1 set for as long as possible

    Tricep Pulldown
    3 sets of 12 at 105 lbs

    Assisted Squat
    3 sets of 10-12 at 185-190 lbs

    Quad Extension
    3 sets of 15-20 at 105-120 lbs

    Hamstring Extension
    3 sets of 20 at 110 lbs

    Captain's Chair (ABS)
    3 sets of 15-20
    1 set for as long as possible

    Ab coaster
    3 sets of 50 crunches at 50 lbs

    Cardio
    10 minutes of Stair Master at level 12-14

    That's probably what I'll end up doing today. Considering I always go after work, which usually involves some light lifting and running, I tend to lose a lot of enthusiasm and energy before I even hit the gym. Cardio I do just for the hell of it and I force myself, but it does get done.

  6. #1906
    Coffee usually helps me with the first burst of energy. I always have to drag my ass into the gym and fight off a million reasons my mind tells me not to go, and I love the gym. After the first few sets though I'm golden. And it doesn't matter what my activities were for the day, the mental/physical fight to go in there is always around.

    As far as your routine I'd recommend adding in the big 4 on a regular basis, especially if strength is one of your goals. Squat, Bench,Deadlift and Overhead Press(OHP). You can run programs like Starting Strength or 5x5 to help you get acquainted with those lifts. On the first page of this thread there is a good bit of info on those programs and of course Google helps. For the lifts themselves Youtube is rife with form instruction vids(and be careful with those, every internet critic will find something wrong with even the best executed form).

    It's going to take some practice to figure out what works best for you. For me rep variance is my friend. Some days I will knock out 10-15 sets of 1-3 reps on the big lifts whereas other days I may only do 4-6 sets of 5-20 reps. Usually though low reps many sets is good for starting out in the big 4. So if you do go with 5x5 or Starting Strength(SS) don't feel limited by their sets/reps. If you bust out 3x1(sets x reps) and feel like you can do another 7x1 go for it. The more you familiarize yourself with the lifts the better you'll get at them, which is one of the biggest criticisms of programs that limit you to specific sets/reps. Somedays 3x1 will kill you but the next day you won't even feel warmed up till 10x1.

    Be safe but don't worry about being scared of the lifts. Watch your form vids and practice,practice, practice. Keep adding weight until you can't anymore.

    If you want PM me your email and I'll send you an invite to Fitocracy. It's like a RPG for tracking your lifts, as you get points and level up and shit.
    Last edited by usedtabe; 12-07-2012 at 10:34 AM.

  7. #1907
    - Given sage fitness advice in The Gym

    Gym badge is live! Usedtabe gets to pop this thing's cherry since he's got the biggest guns. This badge is treated like the Ali D and Tech Support badges, which means you can't request it for yourself - you have to be nominated for it. And it's not just about who's in good shape, it's for those who take the time to help others with diet and exercise recommendations, stuff like that. If someone's been a big help to you in those departments, nominate them in the Badge Request thread!

  8. #1908
    nmcmahan52's Avatar
    1,240 posts since Jun 2011

    i totally do reps with pink dumbbells

  9. #1909
    Took it easy today just coming back. Even after 10 days of rest my shoulder still felt aggravated in the later sets of OHP.


    Bent Over Barbell Row:
    45 lb x 30 reps (+29 pts)
    135 lb x 15 reps (+46 pts)
    warmup

    Pendlay Row:
    185 lb x 5 reps (+69 pts)
    205 lb x 5 reps (+79 pts)
    225 lb x 5 reps (+90 pts)

    Lat Pulldown:
    200 lb x 10 reps (+45 pts)
    200 lb x 10 reps (+45 pts)

    T-Bar Row:
    200 lb x 10 reps (+67 pts)
    200 lb x 10 reps (+67 pts)

    Standing Barbell Shoulder Press (OHP):
    45 lb x 20 reps (+65 pts)
    95 lb x 12 reps (+83 pts)
    135 lb x 6 reps (+96 pts)
    155 lb x 5 reps (+104 pts)
    175 lb x 5 reps (+119 pts)

    Close-Grip Barbell Bench Press:
    135 lb x 15 reps (+82 pts)
    135 lb x 15 reps (+82 pts)

    Barbell Curl:
    65 lb x 10 reps (+18 pts)
    85 lb x 10 reps (+20 pts)
    105 lb x 8 reps (+23 pts)

    Triceps Pushdown - V-Bar Attachment:
    65 lb x 10 reps (+12 pts)
    85 lb x 10 reps (+13 pts)
    100 lb x 10 reps (+15 pts)

    Internal Shoulder Cuff Rotation (Lucky Cat):
    5 lb x 20 reps (+21 pts)
    10 lb x 20 reps (+22 pts)

    Cable External Rotation:
    5 lb x 20 reps (+9 pts)
    10 lb x 20 reps (+10 pts)

  10. #1910
    nmcmahan52's Avatar
    1,240 posts since Jun 2011

    what'd you do to it? i feel like i pulled something in my lower back on my left, today is squat/bench day but i might just do whichever hurts the least

    work is have a weight loss challenge so it's about to be cut city around here, haven't really tried at all for 5 months and maintained, hoping to get down to about 250

  11. #1911
    A while back I tore my trap(or so the doctor's think, can't afford a MRI to be sure) and I let it rest for at least 6 weeks. Quit heavy benching and did one-arm deadlifts/shoulder presses/squats during that time, Never using my right side.
    Got back into using that side and OHP was fine but once I got up to 315 for reps on bench it would become aggravated, but now even OHP seems to annoy it. Dumbbell snatches and internal/external rotations make it feel a shit load better.

  12. #1912
    nmcmahan52's Avatar
    1,240 posts since Jun 2011

    rotations and lat raises are basically what i have always used to rehab my dislocated shoulder issue, generally will just do those with a band at home

    can't imagine a torn trap though

  13. #1913
    bbrigg's Avatar
    8,950 posts since Jul 2007

    0:26:05 || 3.1 mi (+378 pts)

    Didn't dip below 7 mph throughout.

    On a side note, I actually can see my abs. It's weird as fuck.

  14. #1914
    nmcmahan52's Avatar
    1,240 posts since Jun 2011

    congrats on the abz

    legs were jello after this one, did my normal 5/3/1 cycle then did the "boring but big" assistance (basically hypertrophy work)

    nmcmahan52 Tracked a Workout for 2,357 pts Dec 10, 2012

    • Barbell Bench Press:

      • 45 lb x 10 reps (+42 pts)
      • 95 lb x 3 reps (+40 pts)
      • 120 lb x 3 reps (+48 pts)
      • 145 lb x 3 reps (+56 pts)
      • 152.5 lb x 5 reps (+74 pts)
      • 177.5 lb x 5 reps (+88 pts)
      • 200 lb x 5 reps (+102 pts)
      • 145 lb x 10 reps (+83 pts)
      • 145 lb x 10 reps (+83 pts)
      • 120 lb x 10 reps (+70 pts)
      • 95 lb x 10 reps (+59 pts)
      • 95 lb x 10 reps (+59 pts)

    • Barbell Squat:

      • 45 lb x 10 reps (+42 pts)
      • 150 lb x 3 reps (+58 pts)
      • 190 lb x 3 reps (+76 pts)
      • 225 lb x 3 reps (+97 pts)
      • 245 lb x 5 reps (+138 pts)
      • 282.5 lb x 5 reps (+178 pts)
      • 317.5 lb x 5 reps (+225 pts)
      • 225 lb x 10 reps (+142 pts)
      • 225 lb x 10 reps (+142 pts)
      • 190 lb x 10 reps (+112 pts)
      • 150 lb x 10 reps (+86 pts)
      • 150 lb x 10 reps (+86 pts)

    • Standing Leg Curl:

      • 25 lb x 10 reps (+9 pts)
      • 25 lb x 10 reps (+9 pts)
      • 25 lb x 10 reps (+9 pts)

    • Kroc Rows:

      • 90 lb x 10 reps (+48 pts)
      • 90 lb x 10 reps (+48 pts)
      • 90 lb x 10 reps (+48 pts)



  15. #1915
    noobspoon's Avatar
    862 posts since Oct 2012


  16. #1916
    mrandydixon's Avatar
    This? This right here? This is why I don't venture into the forums. mrandydixon is offline
    5,455 posts since Aug 2010


    Please someone teach me what all these things mean so I can look like her. (Note: I'm already familiar with the "rest" and "done" workouts.)

  17. #1917
    "Burns as many calories as a 40-60 minute run"


    In case you needed more reasons why running as your only form of exercise is a bad idea.

  18. #1918
    noobspoon's Avatar
    862 posts since Oct 2012

    The only form of exercise I get really is the 13 mile round trip to work on my push bike.

  19. #1919
    Quote Originally Posted by Mr Andy Dixon View Post


    Please someone teach me what all these things mean so I can look like her. (Note: I'm already familiar with the "rest" and "done" workouts.)
    Squat Thrust:


    Mountain Climbers:


    High Knees:


    Jumping Jacks:
    http://www.youtube.com/watch?v=D8xo_I_TVhk(had to do a link because of video limit per post)


    Although I think straight running is one of the worst forms of exercise there is, I highly doubt this burns as many calories as 45-60 minutes of running. Give it a whirl though and see what you think.





    Today's workout is still keeping it light. Got those lower back pumps from squats like I did the first week I ever started squatting. Sure sign of how lazy I was on my hunting trip.

    Hyperextension:
    12 reps (+5 pts)

    Barbell Squat:
    135 lb x 10 reps (+77 pts)
    185 lb x 10 reps (+109 pts)
    225 lb x 6 reps (+128 pts)
    245 lb x 6 reps (+147 pts)
    275 lb x 6 reps (+180 pts)

    Leg Press:
    380 lb x 12 reps (+52 pts)
    380 lb x 12 reps (+52 pts)

    Machine Hack Squat:
    415 lb x 10 reps (+192 pts)
    415 lb x 10 reps (+192 pts)

    Sumo Deadlift:
    135 lb x 10 reps (+77 pts)
    225 lb x 8 reps (+137 pts)
    275 lb x 8 reps (+192 pts)

    Lying Leg Curls:
    80 lb x 12 reps (+13 pts)
    110 lb x 12 reps (+16 pts)

    Standing Barbell Calf Raise:
    185 lb x 20 reps (+30 pts)
    185 lb x 20 reps (+30 pts)

  20. #1920
    Hit my lowest weight in about 8 years today. Been sucking down the liquids a bit more this past week or so and I'm glad to see that it's doing something.

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