hype cog

Work Out Routine

Apr 17, 2010 @ 12:44
How do yall feel about doing Cardio before or after a workout?
Apr 19, 2010 @ 03:23
depends, if you want to lose weight then Before
if you want to bulk up, do cardio on a diffrent day.

heres a link with more info:

I just do a 10-15 minute cardio before work outs to warm up and get my heart rate up.

recently trying this new routine for my upper body

after doing bicep curls, I go STRAIGHT into pullups or dumbbell rows, by doing that, my heart rate won't drop and my muscles will still be working out while the secondary muscles are "resting" but still working out albeit with a lighter load

so the new routine im trying out for total upper body is Bicep curls/pull ups or dumbbell rows then Pushups or chest press/Kick Backs or Skull Crushers, if my arms aren't dead yet.

lower body, i just do all the machines in a circuit. i think biking with 24oz denim to the gym is enough of a work out already for my legs lol
Apr 19, 2010 @ 08:34
I mean 30mins of cardio. I also do about 10mins of light cardio to get my heart rate up before every workout.

Some good upperbody workouts:

Push/Pulls - For every pull up do 2 pushups. so 1/2 2/4 3/6 etc... Go up to 10 pulls ups and then pyramid down if you can.

Bicep curls then 25 push ups - 12 curls/25 puchups 10 curls/25 push ups etc... (You can decide on the amount of weight and reps and if you want to pyramid the weight,reps, and pushups)

Bench press then 25 push ups - x10 reps and then for each set of pushups switch it up (ex: regular,diamond,wide,decline, etc...)
Apr 19, 2010 @ 10:21
Depedning what cycle Im in, I do cardio upto 3 times a day.

At the moment just doing 10 mins before I train and 15 after.

zyezye, I dont understand your logic with the whole doing bi's/tri's before your back/chest exercise?

Surely, if anything, you should be doing the other way around (and I wouldnt even bother unless you do a seperate arms day)? Your primary group (back or chest) wont be getting the maxium lift because your secondary (bi's/tri's) will be fatigue...?

Not having a go or anything, just dont understand it. Whatever works for you tho, mang.


Apr 20, 2010 @ 08:27
I'm currently training for the NY Triathlon so most of my work outs consist of plyo, brick work outs, speed work, and light lifting. I'm spending about 20-30mins in the pool doing laps but need to get to the beach for some open water swims. Tough when the water is cold!!!
Apr 21, 2010 @ 14:36
Monday - chest /tri
Wednesday - back/ biceps
Friday - shoulders legs.
Apr 21, 2010 @ 20:18
^ I would switch some of those around. With one body part sore, you might not be able to get a good workout for the other one.
Apr 21, 2010 @ 22:02
ive been doing cardio
30 mins on the bike
30 mins trendmill
50 push ups
50 sit ups
50 reps benchpress
every day, every week, it really works
this was my typical workout back in 06-07
ended up losing 70 lbs
recently gain alot of weight after i started college trying to get back on this shit
Apr 26, 2010 @ 10:34

everyone should do it, its really not that hard and only takes an hour of your time

if you cheat, your only cheating yourself!
May 03, 2010 @ 19:37
1) Take Spawn
2) Nothing
3) Take some more Spawn

Best workout ever. Gained 60 lbs of pure muscle in 2 weeks.
May 07, 2010 @ 02:05
how do yall feel about doing cardio before or after a workout?

big mistake. No lie. I ran 40 minutes before deciding to lift weights and flat bench 135 felt like 225.
May 07, 2010 @ 06:33

all that other shit is bullshit
May 07, 2010 @ 07:56
Workout A
Squat 5x5
Bench Press 5x5
Inverted Rows 3xF(failure)
Push-ups (substitute with dumbbell presses if you want)3xF
Reverse Crunch 3x12

Workout B
Squat 5x5
Overhead Press 5x5
Deadlift 1x5
Pull-ups/Chin-ups 3xF
Prone Bridges 3x30sec


Alternate workout A & B each session. Most people train Mo/We/Fr or Tu/Th/Su or Sa/Tu/Th. Always take at least 48 hours rest between 2 workouts. Alternate Pull-ups & Chin-ups each workout B.

Do 5 sets of 5 reps with the same weight on all exercises. Deadlifts is only 1 set of 5 reps. Do 3 sets until failure on body-weight exercises: 3 sets of as many reps as you can do with good technique.

May 07, 2010 @ 08:13
Looks very similar to Rippetoe's routine.

This is my new routine...

- Squat, deadlift, bench press, weighted dips

- Rows,back extensions,lunges

- Squat,standing military press,thrusters, pushpulls

- 3 count dumbbells press, bicep curls, overhead extensions
May 21, 2010 @ 18:36
Bump... I need help with my pull ups, help me out brahs!
May 26, 2010 @ 14:27
do you need a lot of room to do p90x? and any equipment?
May 27, 2010 @ 12:04
yea I have an iron gym. Im about to try out the p90x
May 27, 2010 @ 16:48
been swimming for 5 days every week for about 2 months now, shit has really toned my body. i've developed a beer gut from pretty much doing nothing for the past year or so, now i can really notice the difference in my body. i can pretty much eat whatever i want as long as i swim for an hour every morning.
May 27, 2010 @ 18:21
i did p90x for a while didnt see any quick results. but its probly cause i skipped the kenpo, yoga, and stretching LOL. those ones sucked. but i still stick with the ab ripper x and plyo
May 27, 2010 @ 18:30
is it true p90x is good for losing weight/cutting?

i'm trying to bulk, so i don't know if it would be the appropriate program to use.
May 27, 2010 @ 19:00
it is true. u cant really use it to bulk. but its great for definition and losing some weight
May 29, 2010 @ 10:23
Crossfit >>>>>>>
May 29, 2010 @ 18:17
F a p90x


go to that site. then go get strong hb.
May 30, 2010 @ 12:49
quick question brahs, is it better to take whey protein with water or milk?
May 31, 2010 @ 00:50
depends. if you add milk, you are adding alot more calories and a tiny bit more protein. i like milk more since it tastes better. if you dont want too many calories, then put water. if you are skinny like alot of us are, put that milk in!
May 31, 2010 @ 01:46
I heard milk slows down the whey protein
May 31, 2010 @ 09:17
milks good to mix. i dont though because i want the fat/sugar/protein intake to be consistent with the labeling on the powder im using

monday- back + biceps
tuesday- chest + triceps
wednesday- abs + shoulder
thursday- legs (inner and outer thigh, quads+hams and calves)
friday- cardio
rest saturday and sunday.

i use to split days but not anymore since i work 5 days a week and get out of work early i decided to hit the gym also and leave my weekends to do nothing but eat and rest.

right now im around 232-235lbs, 6'2 at 15% BF. in a few weeks im going to cut the weights and do cardio till i reach 210-215 range. then around october ill start my winter bulk again.
May 31, 2010 @ 09:58
anyone do aerobic excercises that doesnt require the legs to do much? i just had surgery in my right knee and cant really run yet, i need to loose this weight that ive been packing
May 31, 2010 @ 10:09
^i tore my acl my junior year of highsschơl, i was devastated seeing as how it was a very important year for soccer recruits, swimming helped me stay fit, and i came back in better shape than before the initial tear
May 31, 2010 @ 23:40
Mon-Chest Volume
Wed-Back Volume
Fri-Shoulders Volume

Alternate weeks, from volume to frequency

Supplemental muscles are hit so I don't specifically do arms anymore. Abs are thrown in everyday, along with Cardio on days off.
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