Official Workout Thread (Come here to lose weight)

trodgers · Posted: Wed Jul 23, 2008 5:08 pm Post subject:

Just make them big and toned....but I was joking, dude.
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Props to BDG for the Imago.

shaveice · Joined: 05 Aug 2007 Posts: 1508 Location: Hawaii

I'm bout to follow this:

http://hundredpushups.com/

Look good?

I want to get muscle since I lost a lot of fat (at least it looks like it) but I ain't got no weights or anything. What can I do besides pushups and crunches?

Kronz · Joined: 06 Jul 2008 Posts: 88 Location: Cali

I've recently gotten into weightlifting and in case anyone's looking to get in shape, I wanna share some of the things I've learned. I'm no pro bodybuilder but I'm sure this can be a help to anyone starting out. This is my current program I made for myself. Please feel free to criticize or comment.

3 Day Split Program

Summary: Out of 6 major parts and 3 minor parts, each day you'll be hitting 2 major parts and 1 minor part. On day #1 and #2 both major parts are used together in many exercises. Each day should last for about an hour to an hour and a half.

Schedule:
Monday: Day #1 (Chest/triceps/abs)
Tuesday: Rest or Cardio
Wednesday: Day #2 (Back/biceps/forearms)
Thursday: Rest or Cardio
Friday: Day #3 (Legs/shoulders/traps)
Saturday: Rest or Cardio
Sunday: Rest/Cardio/Repeat from #1

(Name of exercise) (Sets) x (Reps) ((Muscle targets))

Day #1: Chest & Triceps & Abs

Bench Press 4 x 8-10 (Chest + some triceps & shoulders)
Incline Bench Press 2 x 8-10 (Upper Chest + some triceps & shoulders)
Decline Bench Press 2 x 8-10 (Lower Chest + some triceps & shoulders)
- note: for bench presses use barbell or dumbbells, whichever is more comfortable, and try to mix them up once in a while.
Cable Standing Fly 3 x 8-10 (Chest)
Dips 4 x 8-10 or to failure (Lower/Outer Chest + triceps & shoulder)
- note: lean forward to target your chest. doing it straight will hit your triceps more.

Cable Pushdown (with a curl bar) 4 x 10 (Triceps)
Cable Pushdown (with a tricep rope) 4 x 10 (Triceps)
superset it with (follow each set with the below without letting go of the rope)
Cable Bent-over Triceps Extension 4 x as much as you can
- note: when using the rope, try to spread the rope as you push, it will really hit the sides of your triceps.. use lighter weights for this exercise.

Ab exercises for about 10 minutes (crunches, side crunches, leg lifts, different variations)

Day #2: Back & Biceps & Forearms

Cable Lat Pulldown 4 x 10 (Lats + some forearms & biceps)
Close Grip Underhand Pulldown 4 x 10 (Lats + forearms)
Seated Row 4 x 10 (Back)
Hyperextension 3 x 10 (Lower Back)
- note: many people overlook this exercise but it's very important that you strengthen your core, like lower back and abs, as they are used as stabilizers in many exercises and can prevent injuries.

Dumbbell Curl 3 x 8-10 (Biceps)
Dumbbell Hammer Curl 3 x 8-10 (Biceps + forearms)
Dumbbell Concentration Curl 3 x 8-10 (Biceps)
Barbell Preacher Curl 3 x 8-10 (Biceps + some forearms)

Forearm Curls 3 x 12-15

Day #3: Legs & Shoulders & Traps

Squat 4 x 8-10 (Quads + glutes, hamstrings, thighs, calves)
Leg Curl 3 x 8-10 (Hamstrings)
Leg Press 3 x 8-10 (Quads + some glutes)
Leg Extension 3 x 8-10 (Quads)
Standing Calf Raise 2 x 12-15 (Calves)
Seated Calf Raise 2 x 12-15 (Calves)
- note: standing and seated versions target different parts of calves

Barbell Upright Row 4 x 8-10 (Mid Delts)
Lateral Raise 3 x 8-10 (Mid Delts)
Dumbbell Arnold Press 3 x 8-10 (Front Delts)
Dumbbell Front Raise 3 x 8-10 (Front Delts)
Rear Delt Fly 4 x 8-10 (Rear Delts)

Shrugs 3 x 12-15(Traps)

Recommanded Supplements
Protein Shakes (2-3 times a day, be sure to take one within 30-45 mins after workout)
Pre workout mix (recommanded: Animal Pump, NO-Xplode, naNO Vapor, etc)
Multi-Vitamins

Diet
Eating is just as important in building muscle as actually working out. If you can't make a complete diet change (like my lazy behind) make some minor adjustments to your eating habit (Subway instead of Wendy's, grilled chicken breast i/o bacon & beef, McDonalds premium salads i/o 1/4Pounder with cheese, wheat bread i/o white bread, juice i/o soda, etc).

If you haven't worked out for a long time and are shy about going to a gym
Get these for under $100 to make a ghetto home gym
Perfect Pushup 40 bucks
Door Chin-up/Pull-up bar 15-30 bucks
Pair of light dumbbells (10-20 lbs) 10 bucks each
and just do what you can everyday alternating body parts. In a month or two you should have enough physique and strength to be confident in the gym.
(push ups: chest/triceps, pull/chin-ups: back/biceps, dumbbells: biceps/shoulders, and run/jog/walk or play basketball or something to strengthen your legs)

Sample Home Workout Routine
Day #1

Push up (on Perfect Pushup... I swear this thing is great!!)
Normal 2-3 x max (Chest + triceps & shoulders)
Close 2-3 x max (Triceps + chest & shoulders)
Wide 2-3 x max (Shoulders + chest & triceps)
Legs on a platform (like a chair) 2-3 x max (Chest, Shoulders + triceps)
Ab exercises

Day #2
Pull up 2-3 x max (Back + biceps)
Chin up 2-3 x max (Back + biceps)
Bicep curl 3 x max (Biceps)
Dumbbell Squat 3 x max
Superman 2 x max (Lower Back)

Also if you really don't want to spend any money on equipments, search the internet for bodyweight exercises you can do at home. Here's a good place to start. There are plenty of other programs that can get you in shape at home. But, unless you can add extra weight or resistance to your bodyweight exercises, you will hit the plateau early in size and strength. Just like you need to add more weight to bench press as you get bigger, you need to add weight to your bodyweight exercises to maintain growth.

A really important thing that I don't hear about much...
Develop a good mind-muscle connection and focus on the target muscles during all exercises. Try to visualize the target muscles stretching and contracting. A good way to develop the mental connection is to relax and flex individual muscles while trying not to put stress on surrounding muscles. Try to flex your left pec without moving the right pec. Do the same with other side. Flex your biceps without flexing your chest. You get the idea. Being able to focus on the target muscles during exercises will improve your results tremendously.

trodgers · Posted: Fri Jul 25, 2008 4:35 am Post subject:

trodgers · Posted: Fri Jul 25, 2008 4:38 am Post subject:

Lots of work went into that post, man.

A couple questions: what weights are you looking to do? What are your goals?

As for training to failure (which I saw at least once): it should be done rarely. I trained to failure regularly (nearly every workout, but workouts were infrequent, every 3-5 days) for about five years. It can put a significantly higher demand on your recovery system. In other words, training to 90% of your max output might allow you to recover in two days to hit that body part again (this is a hypothetical), but training to failure (again, for instance), might take four or five or six days. You'll have to come to know yourself.

How do you decide when to increase weights, etc?
_________________

Props to BDG for the Imago.

Kronz · Joined: 06 Jul 2008 Posts: 88 Location: Cali

addwuzhere · Joined: 18 Jul 2007 Posts: 662 Location: Irvine, California

i had a great workout the past weeek

100 sit ups
50 pull ups

2 miles on treadmil

20 mins on bike and eliptical

every day
i feel purrty good
_________________
NBA Quotes:
Alonzo, winning the DPOY:"I thank my teammates for letting their men blow by them."

Shaq:"I made a 1,600 minus 800 minus 200 on the SAT, so I'm very intelligent when I speak."

Chick Hearn:"The game's in the refrigerator. The door's closed, the light's out, the eggs are cooling, the butter's getting hard, and the Jell-O's jiggling."

trodgers · Posted: Fri Jul 25, 2008 9:20 am Post subject:

Every day? You need some time off.

Real.
_________________

Props to BDG for the Imago.

addwuzhere · Joined: 18 Jul 2007 Posts: 662 Location: Irvine, California

trodgers · Posted: Fri Jul 25, 2008 10:29 am Post subject:

^ You might want to take a break in the middle somewhere, like workout 2 days on, 1 day off; the day of recovery in the middle may not sound like much, but it's the difference between working out no more than 2 or three days straight vs. five straight...and that's a strain on the body.

Meanwhile, I've trying to let a sciatica condition repair itself so I took off four days. Then yesterday, I performed the Crossfit workout Fran. It's Thrusters and Pullups. Thrusters are squats, basically, with a weight where you do a military press/push press at the top of the move.

21 reps of each, 15 reps of each, 9 reps of each. I have no access to my gym right now so I'm training hardcore style...at my house. My weight I've rigged is about 45 pounds so that's only half the weight recommended for Fran, but I did it in under 6 minutes so that's encouraging.
_________________

Props to BDG for the Imago.

KB24@CL · Posted: Fri Jul 25, 2008 12:46 pm Post subject:

I was working out like mad the last 6-7 days...every day 3 hours minimum...one day weight lifting, next day cardio and so on....my semester just finished so I''m either working, learning or working out....

today I took a day off simply because I felt my body is starting to scream for rest. I mean I always like to believe "the more you do, the more you can do" and it is definitely right...but you can't force too much...

BTW I eat like 4 guys...damn...the whole time my body screams for calories... freak2

_________________

"It is not how big you are, it is how big you play"
"Basketball doesn't build character. It reveals it"
"Be strong in body, clean in mind, lofty in ideals"

addwuzhere · Joined: 18 Jul 2007 Posts: 662 Location: Irvine, California

like trodgers said to me... u need to rest in between

dont go to hard

3hrs minimum???
_________________
NBA Quotes:
Alonzo, winning the DPOY:"I thank my teammates for letting their men blow by them."

Shaq:"I made a 1,600 minus 800 minus 200 on the SAT, so I'm very intelligent when I speak."

Chick Hearn:"The game's in the refrigerator. The door's closed, the light's out, the eggs are cooling, the butter's getting hard, and the Jell-O's jiggling."

trodgers · Posted: Fri Jul 25, 2008 5:51 pm Post subject:

trodgers · Posted: Sat Jul 26, 2008 6:22 am Post subject:

Just did Crossfit's "Michael" workout...

Three rounds of:
800m run
50 back extensions
50 sit ups

18:54 was my time
_________________

Props to BDG for the Imago.

KB24@CL · Posted: Sat Jul 26, 2008 11:51 am Post subject:

Kronz · Joined: 06 Jul 2008 Posts: 88 Location: Cali

Back and Biceps day today... I think I pulled a muscle in my right hand, I couldn't even bench 135lbs 2 days ago without grimacing in pain like Lamar Odom after missing a layup... Hopefully it doesn't affect my workout today cuz I'm feeling pumped up to hit up the gym...

KB24, you might wanna consider focusing on 2-3 body parts per day and working out with more intensity. 3 hours is a lot no matter what your pace is. Check out the program I posted earlier on this page(20) and see if you can incorporate any of that to your program. I sense that you're trying to lose weight and get lean, so maybe your goal isn't all about building muscle, but personally I don't see much extra benefit in a full body workout every other day. But of course, it's different for everyone so if you're getting the results and feeling good then everything's all good.

KB24@CL · Posted: Sat Jul 26, 2008 10:20 pm Post subject:

I don't want to lose weight to be honest...just reduce the body fat number...

currently I'm 204 lbs...I'm 6'0''

I feel ok...but my body fat number is at 19-20% right now...that needs to be cut to under 15 at least. I would like to lose 10 lbs fat and then I would have my ideal weight and body fat number...easier said than done tho because I haven't changed my nutrition at all in order to get down, so it lasts forever...I need to have a diet.

Ya most of my friends concentrate on a few body parts...I will do that as well eventually. The only reason I didn't was I wanted to have an overall workout for the first 3 months and then start selective work out depending on what needs to be done.

I do like your work out plan...I will give it a shot for a couple of work outs and see how my body reacts to it. jam2

_________________

"It is not how big you are, it is how big you play"
"Basketball doesn't build character. It reveals it"
"Be strong in body, clean in mind, lofty in ideals"

Warriors&Lakers · Joined: 12 Aug 2005 Posts: 545 Location: San Francisco, Ca

how should my diet look if im trying to gain muscle?
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Kronz · Joined: 06 Jul 2008 Posts: 88 Location: Cali

Kronz · Joined: 06 Jul 2008 Posts: 88 Location: Cali

shaveice · Joined: 05 Aug 2007 Posts: 1508 Location: Hawaii

[quote="trodgers"]

trodgers · Posted: Sun Jul 27, 2008 5:16 am Post subject:

shave, I haven't had access to a gym for the past two months, but I've worked out regularly. You really should take a look at crossfit.com.

You can always find something to help you out as a piece of workout equipment. I do pullups on a tree (and used to use a playground), box jumps onto a retaining wall, dips on my porch, and I rigged an old tool box with some heavy crap I had so it's about 45 pounds now and I use it for certain lifts.
_________________

Props to BDG for the Imago.

BizMinded24 · Joined: 20 Jan 2008 Posts: 549

Trodgers....do you do any yoga?

I have had some horrible shin splints the past few weeks and was told to stretch and rest. Its been a few weeks since I have ran or play bball, but I can tell the pain is still there. I have been told that yoga might help with shin splints because it will improve flexibility. Thoughts/comments?

KB24 - thats awesome that you are down to 20% BF. Just be careful that you do not get burned out. I can't tell you how many times my friends start to work out with me, get all pumped up, and then stop after a month... Sounds like you are making great improvements though.