Post your workout routine

[Tej.S]

Originally posted by woodywoodford


Yeah that's pretty much me lol. I'm finally getting balanced out a bit, but I've always had bigger legs and a scrawny upper hence this emphasis. My lack of upper body strength was (and still kind of is) disturbing...ie. I couldn't do 5 reps of the bar when I did my first bench press

Haha at least you had wheels to start off with! After lifting for a few years, I've come to realize how much more value/importance my squat/DL hold for me rather than my bench lol. It's so fucking sad to see all these big guys at my gym who are obviously enhanced, that bench more than they can squat, IF they ever squat that is. Seeing a truly balanced athlete or lifter is so rare lol.

[89coupe]

Originally posted by zipdoa
I don't get the logic behind having a primary arm day.. they get worked doing major push/pull movements, and then you can exhaust them at the end of the workout with a couple different movements. I would never go to the gym and just pump my biceps and triceps... but maybe that's just me.

I dedicate an entire workout for my tri's

[Tej.S]

Originally posted by 89coupe


I dedicate an entire workout for my tri's

How and why? FYI, I'm not trying to bash you or anything, legitimately interested. I'm assuming that would be one short workout.

[scboss]

Originally posted by 89coupe


I dedicate an entire workout for my tri's

Lol I've done arm days but never a tri day lmao. That's like having a calve day lol.

Your tricep only has 3 muscles I'm curious how training tris by themselves would taje a fulll session

[89coupe]

Originally posted by Tej.S


How and why? FYI, I'm not trying to bash you or anything, legitimately interested. I'm assuming that would be one short workout.

None of my workouts last longer then an hour.

Triceps tonight was an hour.

Dunno, they just love the pump, haha.

I warm up with dips, 5 sets of as many as I can do.

Then I move to cables and do push downs. I do the entire stack, plus.

I do 5 sets of as many as I can do.

Then I move to reverse bench (close grip), I usually use the smith machine for this as I really like to focus my triceps. I do 2 plates a side for 5 sets of as many as I can do.

I finish off with with single arm cables/reverse, 5 sets of as many as I can do.

Maybe it wasn't quite an hour, maybe more like 45 min.

[Tej.S]

Oh I see, I've honestly never seen anyone dedicate time to one muscle group(non-major), but to each his own I guess. As long as you're making progress, that's all that really matters in the end

[89coupe]

Originally posted by Tej.S
Oh I see, I've honestly never seen anyone dedicate time to one muscle group(non-major), but to each his own I guess. As long as you're making progress, that's all that really matters in the end

I wouldn't say progress, just maintenance.

I've been doing this for 25 years, haha.

[Tej.S]

LOL, oh well that changes things quite a bit haha. It makes sense now :p

[scboss]

Yeah that would be a sick tricep pump

Try this for arms

Dips 4x12 Strict 3 second down tempo
Flat Bar Curls 4x10
Tricep Cable Extentions (v grip attachment) 4x10
Hammer Curls 4x10
Tricep Cable Extentions (Flat Bar) 7x10 (45sec breaks)
Reverses Curls 3x15

I finished this with one off my bodybuilding clients on saturday

Arms felt like they were gonna explode esp triceps

1min breaks for everything but the 7x10

Took about 1 hr

[ArjayAquino]

Originally posted by Tej.S


Haha at least you had wheels to start off with! After lifting for a few years, I've come to realize how much more value/importance my squat/DL hold for me rather than my bench lol. It's so fucking sad to see all these big guys at my gym who are obviously enhanced, that bench more than they can squat, IF they ever squat that is. Seeing a truly balanced athlete or lifter is so rare lol.

I know what you mean, I used to be one of the unbalanced guys that can bench more than I squat. Mostly didn't have to time or motivation to put effort in legs. I started doing 5x5 though and that changed everything, and it's only 3 days a week so time isn't an issue. I feel a lot better and overall strength has gone way up.

[A790]

I've switched it up a bit, less focus on weight and a greater focus on volume (for iso's). Keep in mind I'm cutting until end of Dec to get prepped for my beach wedding. Gained 0.5" to my arms in about 8 weeks, lost 2" in my waist, lost an inch in my chest.

Following a reverse pyramid scheme. Four day split: Shoulders/triceps, legs, chest/biceps, back. Each workout takes about an hour with 60 second breaks between sets.

Shoulders/tris:

Overhead press 3x6,7,8
Dips: 2x8 (close), 2x8 (wide)
Dumbbell overhead press 3x8
Skull crusher 3x10 OR Tricep bar push down 3x10
Dumbbell shrugs 3x12
Overhead rope tricep extension 3x8
Tri set (3 sets, 6 reps unless specified)
- Front dumbbell raise
- Reverse tricep cable pull (8 reps)
- Side dumbbell raise

Chest/bi's:

Dumbbell preacher curl 4x10
Flat dumbbell press 4x8,9,10,11
Wide barbell curl 3x10 OR close grip chins 3x6-10
Standing cable chest press 3x7,8,9 OR Seated cable chest press 3x7,8,9 OR Incline bench press 3x7,8,9
Hammer curl 2x10
Lying dumbbell pullover 3x8 OR Dumbbell pec flies 3x7,8,9 OR Cable chest raise 3x7,8,9
Barbell preacher 21's

Legs:

Front squat 2x8
Barbell squat 3x6,7,8
Lying leg curl 2x10
Prone lunge 2x6
Individual calf raise 3x12
Leg extension 2x10 OR single leg extension 2z10
Kneeling leg curl 2x10

Back:

Pull up 3x8-12
Stiff leg deads 4x7,8,9,10 OR Sumo deads 4x7,8,9,10
Bent barbell row 3x8
Lat pulldown 3x10 OR Single arm lat pulldown 3x10
Upright row 3x10
Seated cross cable row 3x14,13,12

[Tej.S]

^ Just curious, on your cut, is your main focus just building the look or do you care about maintaining strength at all?

Originally posted by ArjayAquino


I know what you mean, I used to be one of the unbalanced guys that can bench more than I squat. Mostly didn't have to time or motivation to put effort in legs. I started doing 5x5 though and that changed everything, and it's only 3 days a week so time isn't an issue. I feel a lot better and overall strength has gone way up.

Haha, that's good man. You're part of a rare breed LOL, gotta love leg day.

[A790]

Originally posted by Tej.S
^ Just curious, on your cut, is your main focus just building the look or do you care about maintaining strength at all?

Focus is on maintaining strength in the big lifts (hence the 6,7,8 rep scheme). I'm not particularly concerned with the isolation lifts because they've never really been much of a focus for me.

Instead of deadlifting 315 or 330 for reps I'm DL'ing 280 -290, benching 225 instead of 235-240, etc.

Given the constant caloric deficit I'm running I'm happy with it.

Why do you ask?

[Tej.S]

Originally posted by A790

Focus is on maintaining strength in the big lifts (hence the 6,7,8 rep scheme). I'm not particularly concerned with the isolation lifts because they've never really been much of a focus for me.

Instead of deadlifting 315 or 330 for reps I'm DL'ing 280 -290, benching 225 instead of 235-240, etc.

Given the constant caloric deficit I'm running I'm happy with it.

Why do you ask?

Oh because usually if one is looking to maintain strength on a cut, then volume is decreased, frequency either stays the same or is increased and you still look to make progressive strength gains up to a certain extent. Don't make any changes if this is working for you though hahah, I was only making an observation :p

[zipdoa]

Does anyone else do Yoga and bodybuilding?

I can crush true ATG squats (butt to ankles) with decent weight, but I'm having a hell of a time doing some of the bodyweight poses in class. It's mostly the Warrior variations that are destroying the front of my quads, just behind the knees.

I can do Utkatasana fairly well, but I'm wondering if there's some supplemental exercises I should focus on at the gym to make these bodyweight movements a bit easier. My leg day consists of:

Squats ATG 4x10
Leg press 3x10
Leg extension 15x5
Hamstring curls 15x3
Calf raises BW 25x5 - focusing on stretch

[ArjayAquino]

Originally posted by zipdoa
Does anyone else do Yoga and bodybuilding?

I can crush true ATG squats (butt to ankles) with decent weight, but I'm having a hell of a time doing some of the bodyweight poses in class. It's mostly the Warrior variations that are destroying the front of my quads, just behind the knees.

I can do Utkatasana fairly well, but I'm wondering if there's some supplemental exercises I should focus on at the gym to make these bodyweight movements a bit easier. My leg day consists of:

Squats ATG 4x10
Leg press 3x10
Leg extension 15x5
Hamstring curls 15x3
Calf raises BW 25x5 - focusing on stretch

I only do squats, so I might have the same problem as you.
What about weighted lunges and pistol squats with the kettle bell?

[zipdoa]

Originally posted by ArjayAquino


I only do squats, so I might have the same problem as you.
What about weighted lunges and pistol squats with the kettle bell?

Pistols are an excellent idea. I have immense knee issues so I avoid lunges (pain), but I've heard pistols are an excellent way to build stability and strength. Do you know of an 'assisted' pistol? I can't even do them with just BW.

[BrknFngrs]

Originally posted by zipdoa


Pistols are an excellent idea. I have immense knee issues so I avoid lunges (pain), but I've heard pistols are an excellent way to build stability and strength. Do you know of an 'assisted' pistol? I can't even do them with just BW.

I've seen people use TRX to help them work towards a bodyweight pistol

[stealth]

I need some input on a workout routine.

About 4-5 years ago I used to work out on and off. I was 160 pounds at the most, and had a high metabolism. I was lean and fit.

I am now 26 and my metabolism as gone to shit and I weight between 185-193 any given day. I like the way I look (bigger) but I have a belly now. I am about 5'8 or 5'9 so not tall by any means.

I would like to maintain this weight but turn it into muscle as much as I can and get rid of my belly.

I started working out again, but have no routine at all. Just do upper body one day, take a day off and do legs the next, and such. I would also like to incorporate some swimming into the mix.

Any ideas?

[AudiPWR]

I walk in, I fuck shit up and I leave looking like a champion.