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August 6, 2008 @ 03:28 PM
Logikal Accord

Post: 1607

Join Date: Mar 2008

Location: Winter Park, FL

Since I'm switching from what I've been doing and starting up a new routine on Monday, I thought it'd be cool if we all could share what we do on the regular. Here's what mine is going to look like for a while:

Monday:
Dumbbell Lunge 4 x 15
Dumbbell Deadlift 4 x 15
Dumbbell Standing Military Press 4 x 15
Dumbbell Bent Over Row 4 x 15
Abs

Tuesday:
Dumbbell Squat 4 x 15
Dumbbell Romanian Deadlift 4 x 15
Dumbbell Standing Arnold Press 4 x 15
Lat Pulldowns 4 x 15

Wednesday:
Dumbbell Overhead Squat 4 x 15
Dumbbell Stiff Legged Deadlift 4 x 15
Dumbbell Flat/Incline Bench Press 4 x 15
Lat Reverse Pulldowns 4 x 15
Abs

Thursday:
Dumbbell Lunge 4 x 15
Dumbbell Deadlift 4 x 15
Dumbbell Standing Military Press 4 x 15
Dumbbell One Arm Row 4 x 15

Friday:
Dumbbell Squat 4 x 15
Dumbbell Romanian Deadlift 4 x 15
Dumbbell Standing Arnold Press 4 x 15
Dumbbell Two Arm Row 4 x 15
Abs

Saturday:
Cardio, Abs

Cardio:
Mon, Wed, Fri - "Jog" 4 miles
Tues, Thurs, Sat - HIIT Running
August 6, 2008 @ 03:36 PM
swagasfuck

Post: 877

Join Date: Jun 2008

laptop, 8 hours
tv, 1 hour
August 6, 2008 @ 06:01 PM
Citizen-16657

Post: 2985

Join Date: Jul 2007

working out will help lose weight but it is not nearly as good as cardio, and the reason being is your body has to hold a higher then normal heart rate to do as such, so cardio would be where I would invest more of my time if you want to lose weight, you can walk a long steady constant pace or run long and steady as well. Cardio should be done for a hour a day maximum....where as the constant drop and rise of your HR in a weight lifting scenario will not help nearly as much.

This will allow your body to burn fat and then once that starts to happen you can then start to work into some lifting but just thinking lifting will help you lose weight that is just plain wrong. That is along the same lines as saying doing sit ups will help you lose your gut....haha

the overall structure of your workout is ok outside of your HUGE lack of fat burning cardio!!!!
August 6, 2008 @ 06:33 PM
Logikal Accord

Post: 1607

Join Date: Mar 2008

Location: Winter Park, FL

I'm doing cardio 6 days a week. Did you miss the part at the end of the post?
August 6, 2008 @ 10:37 PM
kdiddy

Post: 1310

Join Date: Jul 2006

Location: Nashville, TN

working out will help lose weight but it is not nearly as good as cardio, and the reason being is your body has to hold a higher then normal heart rate to do as such, so cardio would be where I would invest more of my time if you want to lose weight, you can walk a long steady constant pace or run long and steady as well. Cardio should be done for a hour a day maximum....where as the constant drop and rise of your HR in a weight lifting scenario will not help nearly as much.

This will allow your body to burn fat and then once that starts to happen you can then start to work into some lifting but just thinking lifting will help you lose weight that is just plain wrong. That is along the same lines as saying doing sit ups will help you lose your gut....haha

the overall structure of your workout is ok outside of your HUGE lack of fat burning cardio!!!!


I noticed that he had cardio in his regimen, but that being said, the amount of cardio needed is based greatly on ones goals, body type and body fat %. Yes, cardio is very important, but adding lean mass through weight training is equally important. The higher your lean mass is the higher your metabolic rate. A lot of people I know do very little cardio because their muscle to fat ratio is so high and their diet is correct. Before your enlightment, you failed to even ask what his nutrition plan was. That can be the single most important aspect of fat loss.
August 6, 2008 @ 10:58 PM
kdiddy

Post: 1310

Join Date: Jul 2006

Location: Nashville, TN

Alternate between workout A and workout B each week. Week 1 = workout A, week 2 =
workout B, week 3 = workout A, week 4 = workout B, etc.

Chest Workout A
Flat Bench Press
Incline DB Press
Flat DB Flies
High-Pulley Cable Crossovers
Ab Workout #1
Decline Crunches 3 X 8-12
Back Extensions 3 X 8-12

Chest Workout B
Incline Barbell Press
Flat DB Press
Incline DB Flies
Low-Pulleys Cable Crossovers
Ab Workout #2
Lying or Hanging Leg Raises 3 X 8-12
Torso Twist 3 X 8-12

Back Workout A
Pull-Ups
Bent Over Row
T-Bar Row
Straight-Arm Pulldown

Back Workout B
Chin-Ups
Deadlifts
Lat Pulldowns
Seated Cable Row

Delts + Traps Workout A
Military Press
DB Side Lateral
Bent Over Cable Lateral
Barbell Shrug
DB Shrug

Delts + Traps Workout B
DB Shoulder Press
1-Arm Cable Lateral
Bent Over DB Rear Lateral
Behind the Back Barbell Shrug
Reverse Pec Dec

Arms+Calves Workout A
Barbell Curl
Close Grip Bench
Cable Curl
Tricep Pressdown
Standing Calf Raise
Seated Calf Raise

Arms+Calves Workout B
DB Curl
Skull Crusher
Reverse Cable Curl
Reverse Tricep Pressdown
Seated Calf Raise
Standing Calf Raise

Leg Workout A
Squats
Stiff Leg Deadlift
Leg Extension
Leg Curl
Ab Workout #2
Lying or Hanging Leg Raises 3 X 8-12
Torso Twist 3 X 8-12

Leg Workout B
Hack Squat or Front Squats
Leg Press
Seated Leg Curl
DB Lunges
Ab Workout #1
Decline Crunches 3 X 8-12
Back Extensions 3 X 8-12

Week 1: 15, 12 WORKOUT A
Week 2: 15, 12, 10 WORKOUT B
Week 3: 15, 12, 10, 8 WORKOUT A
Week 4: 15, 12, 10, 8, 6 WORKOUT B
Week 5: 6, 8, 10, 12, 15 WORKOUT A
Week 6: 6, 8, 10, 12 WORKOUT B
Week 7: 6, 8, 10 WORKOUT A
Week 8: 6, 8 WORKOUT B
Week 9: 15, 12 WORKOUT A
Week 10: 15, 12, 10 WORKOUT B
Week 11: 15, 12, 10, 8 WORKOUT A
Week 12: 15, 12, 10, 8, 6 WORKOUT B
Week 13: 6, 8, 10, 12, 15 WORKOUT A
Week 14: 6, 8, 10, 12 WORKOUT B
Week 15: 6, 8, 10 WORKOUT A
Week 16: 6, 8 WORKOUT B

I also do 30 minutes of low intensity cardio after each workout(bike or elliptical), plus Muay Thai two days a week.
August 6, 2008 @ 11:19 PM
HH

Post: 491

Join Date: May 2007

Location: long beach

I just got a gym membership, so I just hit bench, curls and forearms mostly. I really need to get on a regimen, anyone know of a good professional one I can adopt?
August 7, 2008 @ 09:33 PM
Logikal Accord

Post: 1607

Join Date: Mar 2008

Location: Winter Park, FL

^ Read up online. Reading = FUNDAMENTAL!

kdiddy, that's serious! Good stuff!
August 7, 2008 @ 10:05 PM
Persona

Post: 328

Join Date: Mar 2008

Location: NY!!!

i just started on the bill starr 5x5 program last week...shit is goin smooth so far

before that i was on rippetoes for like a year
August 7, 2008 @ 10:07 PM
hools

Post: 4461

Join Date: Jul 2008

Location: California

damn kdiddy sick list. i might look into it a little more and bite haha

here's what i've been doing for the past 2 weeks, 3 days a week, gonna change it up next week


Monday - Triceps, Chest, Abs
Bench Press 3x10, 8, 6 (raising weight after each set)
Fly Machine 3x12, 10, 12 (alternating between tolerable set and heavier set)
Cable Pulldowns 3x12-14
Dumbbell Flys 3x10
Hanging Leg Raises 3x20
Dumbbell Pullover 3x8-10
Dips 3x8 to failure
Bench Leg Sweeps 3x20

Tuesday - Rest Day

Wednesday - Biceps, Back, Calves
Barbell Curls 3x12 (wide, normal, narrow sets)
Lat Pulldowns 4x12
Seated Calf Raises 3x14
Chin Ups 3x6 to failure
Revese Grip Rows 3x10
Alternating Dumbbell Curls 3x20 (10 each arm)

Thursday - Legs, Shoulders, Abs
Leg Press 4x10,8,6,4 (raising weight after each set)
Hanging Leg Raises 3x20
Barbell Squats 4x10,8,6,4 (raising weight after each set)
Arnold Press 3x12
Weighted Ab Press 3x10
Cable PNF 3x12
Bulgarian Split Squat 3x16 (8 each leg)
Deadlift/Barbbell Shrugs 3x10-12

after each workout i run a mile at fastest pace and then atleast 30 min of low intensity biking


gahdayumn that took forever to type|0
August 7, 2008 @ 10:08 PM
kdiddy

Post: 1310

Join Date: Jul 2006

Location: Nashville, TN

Yeah, Triphase is awesome. It's tough though, 60 sec. rest max between each set. Sometimes I sweat more during the weight training actual cardio. But yeah, this training is nearly plateau proof because of the change in exercises and sets/reps. Highly recommended for cutting weight while maximizing conditioning and strength.
August 7, 2008 @ 11:38 PM
patelsd55

Post: 140

Join Date: Jan 2007

findarticles.com/p/articles/mi_m0801/is_4_69/ai_n24924025/print?tag=artBody;col1

This workout works...but its not for the faint of heart.
August 8, 2008 @ 01:20 AM
kverg818

Post: 62

Join Date: Jul 2008

ive been doin P90X all summer it works but havent been doing it consistently
August 12, 2008 @ 03:38 PM
Logikal Accord

Post: 1607

Join Date: Mar 2008

Location: Winter Park, FL

Day two of my new workout.

Been kickin' my ass these past two days but that's good.
August 12, 2008 @ 03:49 PM
eggnog631

Post: 109

Join Date: Feb 2007

Location: li,ny

why is it all dumbbells?
August 12, 2008 @ 06:57 PM
TOKYOJIM

Post: 1

Join Date: Aug 2008

Workout
OK, I am 17, male, and this is my workout. I am not looking to get mega ripped, just toned, with moderate muscle. So far, this workout has worked for me. Please tell me what you think!!!

PULL-UPS 10X5 REPS
CRUNCHES 10X5 REPS
PUSH-UPS 10X5 REPS
SQUATS 10X5 REPS
REPEATED 3 DAYS ON, ONE DAY OFF


JOGGING FOR 2 MILES:
REPEATED ONE DAY ON, ONE DAY OFF


DIET: LOTS OF PROTEIN, STUFF LIKE EGGS, PASTA, MILK, CHICKEN AND FISH.



SO THAT'S IT. MAY NOT SEEM LIKE MUCH, BUT IT HAS SHOWN RESULTS FOR ME!! PLEASE TELL ME WHAT YOU THINK!!!
August 12, 2008 @ 08:38 PM
Logikal Accord

Post: 1607

Join Date: Mar 2008

Location: Winter Park, FL

OK, I am 17, male, and this is my workout. I am not looking to get mega ripped, just toned, with moderate muscle. So far, this workout has worked for me. Please tell me what you think!!!

PULL-UPS 10X5 REPS
CRUNCHES 10X5 REPS
PUSH-UPS 10X5 REPS
SQUATS 10X5 REPS
REPEATED 3 DAYS ON, ONE DAY OFF


JOGGING FOR 2 MILES:
REPEATED ONE DAY ON, ONE DAY OFF


DIET: LOTS OF PROTEIN, STUFF LIKE EGGS, PASTA, MILK, CHICKEN AND FISH.



SO THAT'S IT. MAY NOT SEEM LIKE MUCH, BUT IT HAS SHOWN RESULTS FOR ME!! PLEASE TELL ME WHAT YOU THINK!!!


Cut that pasta out. Try switching up the reps/sets amounts. See how that goes. More reps, less sets.

Jogging is cool but switch it up. On that day off, do some sort of HIIT activity. Sprints, Bball, Swimming (read up on it online).

To eggnog, I've got a whole set of dumbbells from 25 lbs. to 60 lbs. at my house and one of those all-in-one machines. Using what I have without having to go to the gym. When I start to need more weight, I'll prob. look into a membership.
August 13, 2008 @ 02:48 PM
~K@ng~

Post: 395

Join Date: May 2007

Location: Boston

one day i work out on the total gym

the next day i do pushups and work with the dumbbells

lol at you guys typing out your whole workout, most of you guys are liars
August 13, 2008 @ 03:38 PM
Logikal Accord

Post: 1607

Join Date: Mar 2008

Location: Winter Park, FL

one day i work out on the total gym

the next day i do pushups and work with the dumbbells

lol at you guys typing out your whole workout, most of you guys are liars


What's wrong with typing it out?
August 13, 2008 @ 06:44 PM
hools

Post: 4461

Join Date: Jul 2008

Location: California

and why would we lie about it lawl
August 18, 2008 @ 11:06 PM
COCO

Post: 326

Join Date: Oct 2006

Location: nyshitty

August 21, 2008 @ 06:17 AM
YeezusGod

Post: 97

Join Date: Jan 2008

man i dont even know what all these stuff are. imma look online. thx for the guide tho. =]
August 26, 2008 @ 02:04 PM
forum_158

Post: 60

Join Date: Aug 2008

Location: Calgary

I was following the westside barbell template up until my last competition, but I just finished moving and I've only been to the gym once in the past two weeks. Right now it's just high rep shit.
August 27, 2008 @ 02:22 AM
kdiddy

Post: 1310

Join Date: Jul 2006

Location: Nashville, TN

one day i work out on the total gym

the next day i do pushups and work with the dumbbells

lol at you guys typing out your whole workout, most of you guys are liars



Cut and Paste my dude. And why the fuck would someone bother lying about their workout? I could see someone lying about how much weight they can lift, but why lie about the regimen? What's to gain?
August 27, 2008 @ 02:52 AM
DC RA

Post: 467

Join Date: Jun 2007

fap fap and more fap

then fap again until my hand is sore
August 27, 2008 @ 11:14 AM
kdiddy

Post: 1310

Join Date: Jul 2006

Location: Nashville, TN

Swole forearms.

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