Post your workout routine

[Oz-]

Originally posted by kutt3r


Just to add to this, have been doing this about 2-3 times a week for the last month as my only form of direct calf work and I have put on 1/4 inch on my calves... to most that is not too impressive to me that is enormous (I have tiny calves & poor genetics).
I have started wearing my 40lbs vest for one of the workouts as I was looking to up the intensity... ouch

This month I will be adding direct calf work as well, 1 day heavy, 1 day volume and 1 day walking and see how that goes.

Thanks again Oz!

Glad it has helped you get some growth.

My calf work is either a rest pause set for 30 reps or just a straight widowmaker set with about a 5 second pause at the top.

[kutt3r]

Originally posted by Darkane


1/4" in a month is amazing progress. Dante is on to something I think.

I might actually incorporate this into a bulk diet. I could use it as some low intensity cardio to bump insulin sensitivity and build some mean ass calves.

Just a thought on this...

Maybe avoid the 3.5 mph
Do the 2.5/1.5 a little longer, I find my heart rate gets up there for the 3.5.. tried once for my morning fasted and I was hitting 150+ HR, but my cardio is not great either.... (needless to say this is no longer fasted cardio work for me....)

I find the burn from the 2.5/1.5 is insane if you really focus on the movement. I prefer my Vibrams for this as well as I get a better 'feel' for the movement than from a running shoe.

[Jonel]

Gym Days (atm only able to go every second day - no weekends)

Single Arm Dumbbell Row
2 sets of 12 reps
Seated Dumbbell Shoulder Press
2 sets of 12 reps
Incline Dumbbell Press
2 sets of 12 reps
Bench Press
2 sets of 12 reps
Leg Curls
2 sets of 12 reps
Barbell Curl
2 sets of 12 reps
Leg Extensions
2 sets of 12 reps
Skull Crushers
2 sets of 12 reps

Ab Crunches
2 set of 20 reps


Cardio/Core Day

Light Stretch

Low-Mid Intensity Treadmill for about 10 minutes

Fullbody Stretch

5 Min Jump Rope
30 Pushups
1 Min Jump Rope
20 Knee Tucks
1 Min Jump Rope
20 Burpees
1 Min Jump Rope
10 Left side crunch
10 Right side crunch
10 Situps
1 Min Jump Rope
30 sec leg hold at about 45 degrees
30 sec leg hold at about 38 degrees
30 sec leg hold at about 31 degrees
Variety - Planks, Superman Banana, etc.

Full Body Stretch

Low Intensity Station Bike

Swim ~~\o/~~

---------------------------------------------

I need a ton of help when it comes to the weight workouts, I really don't think my current routine is enough of a full body workout. So any added input would be great, at the moment I'm more concerned with losing the man boobies.

[pattyt]

Originally posted by A790
Wow I just realized that I've never posted my routine.

For the next 13 weeks I'm doing a split A/B style full body workout, with cardio on my off days.

Workout A:
+ Squat 2 x 8
+ Stiff Leg Deadlifts 2 x 8
+ Dips 2 x 8
+ Bent Row 2 x 8
+ Dumbell Overhead Press 1 x 10
+ Pull ups 2 x 8
+ Weighted crunch 2 x 12

Workout B:
+ Front Squat 2 x 8
+ Deadlift 2 x 8
+ Flat Bench Press 2 x 8
+ One Arm Row 2 x 8
+ Military Press 1 x 10
+ Chin Ups 2 x 8
+ Weighted Reverse Crunch 2 x 12

I workout three days a week (Monday/Wednesday/Friday), with squash on Sunday and a core day on Saturday if I'm feeling it I do cardio Tuesday/Thursday/Saturday, and if I'm still feeling energetic after squash on Sunday I'll do some cardio then too.

I know im reviving an old post/thread, but A790, how did this work out for you? Good size gains?

[A790]

Originally posted by pattyt


I know im reviving an old post/thread, but A790, how did this work out for you? Good size gains?

I was cutting, bit I did notice a big difference in definition. Also, my lifts went up while I was cutting too. It was a pretty good routine, helped me shed a TON of fat.

[liquidboi69]

Here's my progress so far. I've increased protein intake so I'm finally getting greater than 1g/lb.

On page one in Dec, I was 165-170lb with 11.5%bf. I'm now 175-180lb with 12.5%bf.

My routine has also changed, along with my max lifts.

Lift: (max before||max after)
Deadlift (355lb||425lb)
Bench (245lb||265lb)
Squat (245lb||260lb) squat is my weakpoint. Ya I know I bench more than i squat =(


Tuesday:
Max Effort Deadlift Day
Conventional Deadlift (280lb x 10reps, 295 x 10, 310 x 10, 325 x 10)
Trap Bar Deadlift (365lb x 2reps, 385 x 2, 405 x 2, 425 x 2)
DB Shrugs (80lb/hand x 12reps, 90lb x 12, 100lb x 12, 110 x 12, 120 x 12)
3Set Superset (180lb x 20reps calf raises, pullups x 10, OBT 80lb x 10/side, Tbar Rows 45lb x 10)
3set Superset (100lb pullthrough x 10reps, 100lb crunches x 10, back extensions x 10, russian twists 10/side)

Thursday:
Max Effort Bench
Flat bench (220lb x 5reps, 225x5, 230x5, 235x5, 240x5)
3-Board Bench (230lb x 5reps, 235 x 5, 240 x 5)
Close grip bench (135lb x 8 x 3sets)
Incline DB Press (70lb/hand x 8 x 3 sets)
Incline Flies (40lb/hand x 8 x 3sets)
Peck Deck (180 x 8 x 3sets)

Friday:
Max Effort Legs
Back Squat (190lb x 3reps, 195 x 3, 200 x 3, 205 x3, 210 x 3)
Back Squat Belted/knee wraps (235 x 2reps, 240 x 2, 245 x 2)
Power Cleans (135lb x 3 x 5sets)
3set superset (pullthroughs 100lb x 10reps, weighted crunches 100lb x 10, hamstring curls 165 x 10)

Sat:
Dynamic Bench
Floor Press 135lbs x 5reps x 5sets
Bench Press 135lbs x 5 x 5sets
Skull Crushers 70lb x 8 x 3sets
Pullups x 10 x 3sets
Bent Over rows 155lb x 8 x 3sets
High Pulls 185 x 5 x 3sets

Sunday:
Dynamic Squat
Band Squats with light bands attached to barbell (165lb x 3reps, 170 x 3, 175 x 3, 180 x 3, 185 x 3)
Box Jumps (5set x 3reps)
Sumo Deadlift (310lb x 3reps, 325 x 3, 340 x 3)
Atlas stone deadlifts (45lb x 8, 110 x 5, 160 x 2)
Cable rows (135lb x 8 x 3sets)
Cable Pull Downs (135 x 8 x 3 sets)
Lat Shrugs (200 x 5reps)

[lint]

^^^^ Westside?

[liquidboi69]

Ya Westside. Well, a variation of it. Rep Ranges/exercises are changed every few months. I also peak them at certain times. And I vary my assistance exercises depending on my weak points.

[lint]

how long does a workout take? The volume looks crazy

[liquidboi69]

Well, most workouts take 90mins to 2 hours.

However, Tuesdays (deadlift days) takes 3 hours sometimes...and is by far the hardest days I have. That is why I have a days rest before and after it...because I'm normally dead tired after deadlift day.

It also depends on how many peopel are working out with me. Sometimes there are 2-3, sometimes 5. If there are 5, that's when deadlift days takes 3 hours.

I drink protein and gatorade half way through the workout to make sure I don't become catabolic. Protein for muscle protection, gatorade for the blood sugar levels.

[max_boost]

liquidboi69, that's pretty gangster man. You are one strong mofo!

[liquidboi69]

lol thanks. Well...I feel really really weak (overall and lb/lb) compared to the guys I workout with. =(. Ya it took me a year to get up to here, but it was a year where I worked out at least 3-5 days/week hard/was nutrition conscious

[civic_rida]

How tall are you ?
I think its pretty funny that you workout for 3 hours though

[max_boost]

3 hours when he's working out with 4 others. Even my workouts can take up to 2hours and I workout alone.

1-2 minute breaks for the warmup sets and 5-7 min breaks in between the heavy sets. civic_rida wouldn't know what it's like since he doesn't squat or deadlift haha

I just wish my bench would improve, I can squat 200 no probs but can barely push 115 even on a good day.

[1-Bar]

^lol you're like opposite of every other male out there......usually the top half is stronger then the bottom half.

[liquidboi69]

Originally posted by civic_rida
How tall are you ?
I think its pretty funny that you workout for 3 hours though

I'm 5'8. Alot of powerlifting workouts take alot longer than bodybuilding workouts. There's alot more rest in the workout to make sure you hit your targets that day.

Ya like max boost said, between really heavy sets...alot of rest. And multiple warmup sets * multiple people = 3 hours. It's pretty normal. If everyone's putting on and off wraps/suits it could be even longer.

[dandia89]

Originally posted by 1-Bar
^lol you're like opposite of every other male out there......usually the top half is stronger then the bottom half.

i'm actually quite the same. I think its because i did alot of soccer/swimming and some how developed my lower body way more than my upper body.

[civic_rida]

Yea but who has 3 hours on a tuesday to spend at the gym.

[KRyn]

Originally posted by liquidboi69
Here's my progress so far. I've increased protein intake so I'm finally getting greater than 1g/lb.

On page one in Dec, I was 165-170lb with 11.5%bf. I'm now 175-180lb with 12.5%bf.

My routine has also changed, along with my max lifts.

Lift: (max before||max after)
Deadlift (355lb||425lb)
Bench (245lb||265lb)
Squat (245lb||260lb) squat is my weakpoint. Ya I know I bench more than i squat =(


Tuesday:
Max Effort Deadlift Day
Conventional Deadlift (280lb x 10reps, 295 x 10, 310 x 10, 325 x 10)
Trap Bar Deadlift (365lb x 2reps, 385 x 2, 405 x 2, 425 x 2)
DB Shrugs (80lb/hand x 12reps, 90lb x 12, 100lb x 12, 110 x 12, 120 x 12)
3Set Superset (180lb x 20reps calf raises, pullups x 10, OBT 80lb x 10/side, Tbar Rows 45lb x 10)
3set Superset (100lb pullthrough x 10reps, 100lb crunches x 10, back extensions x 10, russian twists 10/side)

Thursday:
Max Effort Bench
Flat bench (220lb x 5reps, 225x5, 230x5, 235x5, 240x5)
3-Board Bench (230lb x 5reps, 235 x 5, 240 x 5)
Close grip bench (135lb x 8 x 3sets)
Incline DB Press (70lb/hand x 8 x 3 sets)
Incline Flies (40lb/hand x 8 x 3sets)
Peck Deck (180 x 8 x 3sets)

Friday:
Max Effort Legs
Back Squat (190lb x 3reps, 195 x 3, 200 x 3, 205 x3, 210 x 3)
Back Squat Belted/knee wraps (235 x 2reps, 240 x 2, 245 x 2)
Power Cleans (135lb x 3 x 5sets)
3set superset (pullthroughs 100lb x 10reps, weighted crunches 100lb x 10, hamstring curls 165 x 10)

Sat:
Dynamic Bench
Floor Press 135lbs x 5reps x 5sets
Bench Press 135lbs x 5 x 5sets
Skull Crushers 70lb x 8 x 3sets
Pullups x 10 x 3sets
Bent Over rows 155lb x 8 x 3sets
High Pulls 185 x 5 x 3sets

Sunday:
Dynamic Squat
Band Squats with light bands attached to barbell (165lb x 3reps, 170 x 3, 175 x 3, 180 x 3, 185 x 3)
Box Jumps (5set x 3reps)
Sumo Deadlift (310lb x 3reps, 325 x 3, 340 x 3)
Atlas stone deadlifts (45lb x 8, 110 x 5, 160 x 2)
Cable rows (135lb x 8 x 3sets)
Cable Pull Downs (135 x 8 x 3 sets)
Lat Shrugs (200 x 5reps)

Do you find working out with so much structure to be helpful? My most recent work out binge had my buddy and I just showing up to the gym and doing our thing. Your stats are all similar to mine @ 170lbs I had a 280lb bench, 470lb deadlift and 315lb squat. I achieved all of these personal bests with no structure to my workouts. I also found just showing up and working out to be much more enjoyable than following a routine. Also how did you measure your body fat? Did you use a dunk tank? If so which one did you use and how much did it cost?

[Redlined_8000]

Monday - chest/sho/tri/abs

bench
3x3

Military press or DB military
3x8

lateral raise
2x12

tricep pushdowns
3x12

Abs heavy
3x10-12

Wednesday - squats/back

Squats or box squats
2x5 or 3x3

Leg press
2x20

lat pull or assisted chins
4x8

DB row
2x20

curls
2x10

Friday chest/sho/tri/abs 2

Military press
3x5

paused DB bench
4x8

lateral
2x12

tricep prushdown
2x12

heavy abs
3x10-12

Monday deadlifts/back

deadlifts
2x5 or 3x3

45* hyper or pull-through or glute-ham raise
2x15

lat pull or assisted chins
4x8

DB row
2x20

curls
2x10

That is my general routine, I do it for maybe 5-6 weeks and take a deload.

Just switch up the rep ranges and sets or the exercise if I stall.