hype cog

Work Out Routine

Mar 09, 2010 @ 11:21
Let's share some of our routines, schedules and techniques that we do.

I use to go in the gym and work out one body part all day then do cardio for 30mins 5/6 days a week. I weighed myself on January 8th and I was 184lbs, March 2nd 188lbs and now March 9th I'm 186lbs...
But starting today im doing the Rest-Pause technique and cutting my cardio down to 3 days a week. I'm gonna do this for 6 weeks and see how that goes. Also I started going back to 2 protein shakes with 5g's of Creatine before and after a workout back on March 2nd.

Before I start working out I ALWAYS jog/run for 15mins, do a 100 push ups, 50 crunches, 50 sit ups and as many pull ups as I can since I'm getting ready for the Military.
Mar 09, 2010 @ 12:40
Monday I do max upper body, then tuesday is a dynamic lower body day. Then wednesday is a rest day. Thursday is repetition upper body and friday is my max lower body. Sat and Sunday I rest. Everyday playin ball tho!
Mar 09, 2010 @ 14:46
I do Stronglifts 5x5 right now. workout 3 times a week about 45 minutes. Squats every workout, alternate between OH press, Reverse pullups, Bench Press, and and a few bodyweight excercises. increase the weight 5 lbs everytime you workout.
Mar 09, 2010 @ 17:41
Time to work legs i suppose...Found out i have a 19" VJ with a vj reach of 95".....SMH

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Mar 10, 2010 @ 20:25
What are some good protein bars?
Mar 11, 2010 @ 09:49
Bakes' work out routine: Dont be a pussy.


Mar 14, 2010 @ 23:34
Should try rippetoe's program
its all about commitment
Mar 15, 2010 @ 12:29
I do a toning / max program.

Monday 12 lb. dumbbells, 25 per rep, 2 reps, and bench 135 lb. 5 times, 2 reps. This increases to 35 lb. dumbbells, 10 per rep, 2 reps, and bench bench 160 lb. once (or twice if I can), 2 reps on Friday. Back, triceps, abs, and legs are all same amount, with more per rep. Saturday and Sunday I rest.

Before this, I was really unorganized, and was well on the road to having fatass arms as big as my thighs :|
Mar 15, 2010 @ 12:32
Has anyone tried doing a Bulking/Cutting program?
Mar 24, 2010 @ 08:39
^ Yes. Dont even think about it if you are A) not 100% commited and B) dont know what you are doing.


Mar 24, 2010 @ 20:46
I work out about 6 days a week. I switch up my routine every month so that I can get maximum results. My current routine is Monday, All upper body for 45-60 mins. Tuesday is my cardio day and I basically jump rope or go on a tread climber and I do a bunch of basketball runs with my buddies this lasts for 1-2 hours. Wednesday, I do All lower body work outs for about an hour. Thursday, I do the same cardio workout as on Tuesday. Friday I do pilates with some people on my baseball and football teams. Saturday, I swim laps and I do my abdominal workout. I also do 200 push ups every day (including sunday), 100 crunches, 15 pull ups and a 1 mile jog before I begin my specific workout. The protein bar I eat is called detour you can get it at Wal-Mart, it is great for muscle building, but it is expensive so I try to limit myself to 1 box a week:/. Anyways, that's my workout. Hope I helped good luck with the Military.
Mar 26, 2010 @ 09:36
If you are an athlete, you shouldn't be doing a cookie cutter body building 3x a week routine.
Mar 29, 2010 @ 16:00
im just tryna lose weight(dont need to but i just like bein slim and in shape)

drink 1.5 litters of water (a big bottle) twice a day(equals 12 glasses of water)
run the treadmill 4 times a day(be in the gym twice a day)

each time i run 30 minutes a piece

in the morning and afternoon

its making my body crazy tired
Mar 29, 2010 @ 16:07
P90X everyday, rest either on saturday or sunday sometimes both. Run track everyday and lift when not working on arms or chest on P90X.
Mar 29, 2010 @ 20:46
why u doin p90x for?
Apr 01, 2010 @ 17:46
What's your guy's max on bench?

I just put up 255lbs on Wensday, it was 225lbs on Feb.19th.
Apr 02, 2010 @ 04:36
^^back in my hs football days 355lbs.. that was well over a year and a half ago

now.. fuck i dont know haha, started going back to the gym at December. Just realized how unorganized I am with out the coach yelling orders. and also how weak i've become. and soft on the muscles.

so far my routine is

HIT on the treadmill or cycle, not HIIT(the one that makes you feel like your gunna vomit when you do it properly) before a work out just to warm up.

monday-upper body
wednesday- core/back/cardio
friday- lower body - also dance if that counts lol

still go by my coaches words "if you don't struggle getting your clothes off and putting them back on in the change room, you didn't push yourself hard enough"

only thing thats conflicting me right now is that people say you need to eat within the 30 minutes after working out for maximum protein absorption, then others say don't eat anything after an hour.
Apr 02, 2010 @ 13:25
Current routine I'm using is recommended by my co-worker who used to train with power lifters; periodization training.

Basically dropped all my weight down for my lifts so I can be able to do 5 sets of 5. And after each week add weight [5 - 10 lbs depending on the exercise]. Usually add on 10 lbs for squats and deadlifts and 5 lbs for bench press. And with each rep missing for a set you drop the set for next week. Example: If I only finished my squats with 4 sets of 5 and 1 set missing one rep, I would drop one of the sets for next week. So I would only do 4 sets of 5 for squat next week.

So this was my starting stats for my lifts:

185 lbs bench press 5 x 5
185 lbs squat 5 x 5
285 lbs deadlift 5 x 5

I haven't been recording my log for the period I have trained, but current lifts are:

215 lbs bench press 5 x 5
225 lbs squat 5 x 4
315 lbs deadlift 5 x 5

And when all the lifts are dropped to one set, you start all over again at a higher weight.

Oh and yes I do realize my squats are shitty compared to my deadlift.

My one rep max approximately 2-3 months ago:

225 lbs benchpress (did not max out) 2 x 3
245 lbs squat x 1
415 lbs deadlift x 1
Apr 02, 2010 @ 15:13
why u doin p90x for?

to get ready for summer, shed this winter blubber ha.
Apr 02, 2010 @ 15:24

mostly weights, but sometimes i use machines for my shoulders/legs/back

always do a 10-20 minute jog before work out and eat something sweet afterwards.. I just drink protein

monday-friday and rest on saturday sometimes i work out on sunday
Apr 03, 2010 @ 12:38
This Rest-Pause technique I've been using is really working, I can see more definition in my arms but Im not gaining or losing weight for nothing.

Not really working out to gain or lose weight, just for looks, but it's still kinda weird.
Apr 03, 2010 @ 17:59
Defranco workouts
Apr 03, 2010 @ 19:14
Originally posted by Inactive User
Defranco workouts

Pure genius.
Apr 05, 2010 @ 08:59
Spartan Runs anyone?
Apr 15, 2010 @ 15:48
Can anyone help me out with the Cutting phase of Bulking and Cutting?
Apr 15, 2010 @ 17:58
^ best thing to do is carb cycle.. Each day switch between low carb meals and the next high carb meals.. cause on your low carb days your body will think it is getting the same amount of carbs as the day before but really isnt and will then start to burn off the fat.. This takes alot of work.. Also dont do the same amount of exercises u normal would do, just do basics and do more reps with less weight.. also shorter rest period, only 30 seconds between reps and 1 minutes between exercises... Umm also do HIIT cardio 3 times a week and basic cardio the 2-3.. Also take 100% L- glutamine before u go to bed, this keeps all the muscle and strength u gained through the bulk workout.. Basics it, i had to do this a couple months ago to get back to training weight...
Apr 16, 2010 @ 10:54
That carb cycle doesn't sound healthy. I was thinking about turning my Calorie intake down to 2000 a day
Apr 16, 2010 @ 18:22
^ what? Carb cycling is actually a good healthy way to burn fat off... U still eat a healthy diet but one day u eat high amount of carbs with meals and the next u eat low amount carbs.. All it does is tricks your body into thinking its getting the high carbs on your low days, but once those carbs are burnt off, your body burns turns to the fat to burn off for energy..
Apr 17, 2010 @ 11:06
Should I continue taking Creatine during my cut?
Apr 17, 2010 @ 12:41
My Weight Training Program(s)
My weight training program is a combination of power lifting, bodybuilding, cardio, circuit training and mixed martial arts.

I find that the more versatile and varied your program, the more versatile and varied you will be as an athlete.

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