Your Gym Workout
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- lnu2
Tuesday:
5x5 Squats
5x5 Bench
5x5 Pendlay rowsThursday
5x5 squats
5x5 shoulder press
1x5 deadliftSunday: repeat tuesday
Next tuesday: repeat thursday and so on.Pull ups, chin ups, dips and som curls in between.
Increase wheight every session.
This tells me what, when and how much:
https://stronglifts.com/apps/- Pretty solid routine. In between exercises could potentially hinder progress though. Maybe move that stuff to the end.section_014
- Yeah I do them at the end of each excercise or session, just as an extra.lnu
- For all excercises - I warm up by starting with low or no weight on the bar and work my way up, 5 reps and 10 kg each step, checking form as I go along.lnu
- recup times vary by people but aren't at risk of burning your muscles out with so much squatting? I imagine its taking its toll on your back.zarkonite
- I don't think you'd have back issues if you followed this routine to the T. By the time you get to big weight, your core should be solid theoretically?dorkKn1ght
- nah, your leg muscles will grow much faster than your back if you don't specifically target it. Plus your back muscles are tiny so require more work to keep up.zarkonite
- I'd put some dumbbell presses in there, to even out the back work he's doing in his lats and then mix that up with some smith machine bench presses becausezarkonite
- it's hard to lift heavy with dumbbells (although it's A++ for recruiting all your stabilizing muscles).zarkonite
- robotron3k0
Wednesday workout:
kettle bell dead bug holds 4x10
Lunge jumps 4x5
Rib grab 4x5
sumo squat 0.5x4
Weighted chin ups 5x4
Side rib roll 4x5
Kettle bell swing 5x30sec
step ups with biccep curl 5x30sec
Standing cable row 5x30sec
Alternating row 5x30sec
hamstring curl 5x30sec
Goblet squat 5x30sec
- Hayoth-1
Bike 10 miles everyday...still have urges for chocolate chip cookies. They haunt me!
- kona5
My gym workout starts promptly at 3 am with a 16 mile sprint.
After I'm warmed up I hit the elliptical for a solid hour.
Then, from 5am to 7am I work on my upper body, sticking to mostly dumbbells, presses, and free-weights.
from 7am-8am I work on my upper-upper body.
8-8:15 I juice while doing squats.
And after breakfast, it's time to workout.
- _niko0
- #2 for not wearing nut slinglershotroddy
- there's a beauty and an art to get a perfectly symmetrical and proportional physique. #1 looks like he eats truckloads of steroids and is becoming Tetsuo_niko
- I want to see these guys aged 60+ one of those photo per day time-lapse videos things. See how it all sags.shapesalad
- Most just get debilitating joint pain, but stay pretty big.toemaas
- shapesalad0
Been using a resistance band for the past 2 months. 3 sets of about 4 different exercises, 12 reps each. x2 per day, 4 days per week. Just chest and shoulder exercises mostly. Followed by lashings of Lard. Gained more muscle in the paste 2 months than years of trying with weights and protein stuff.
- Still only a size S for most t-shirts and shirts. I swear clothes sizes have changed, M to S, L to M etc, to make the obese feel better about themselves.shapesalad
- ^ I don't think you're wrong, actually.ETM
- _niko0
anyone have a good app that they use when working out?
track progress, increase the work, set gals etc
Been going semi-regularly but aimlessly making shit up as i go, I think i need a proper plan and routine.
free-ish would be nice
- careful, work out to much and you'll get the sudden urge to invade polandGnash
- (too*)Gnash
- haha_niko
- Haha too soon.robotron3k
- I use Jefit app (free version). It's go some basic routines to start with. Then when you're comfortable moving on, it's great to build routines.Cosmodrome
- I don't really track progress, but it can. I just glance at my daily / weekly summaries. And it saves the weight amounts you last left off with.Cosmodrome
- utopian2
Arnold Schwarzenegger's At-Home Workout
Pushups
Beginner: 25 Reps
Advanced: 50 RepsDips Between Chairs
Beginner: 20 Reps
Advanced: 50 RepsRow Between Chairs
Beginner: 30 Reps
Advanced: 50 RepsSitups
Beginner: 30 Reps
Advanced: 100 RepsBent-leg Raises
Beginner: 25 Reps
Advanced: 50 RepsBent-Over Twists
Beginner: 25 Reps
Advanced: 50 RepsKnee Bends (Squats)
Beginner: 25 Reps
Advanced: 50 to 70 RepsCalf Raises
Beginner: 25 Reps
Advanced: 50 RepsChinups
Beginner: 10 Reps
Advanced: 30 RepsFor a look at how these exercises should be done, check out this link for some classic photos of Schwarzenegger in his prime demonstrating the moves.
- fuck arnie: jail workout vidssted
- Where’s the part when he bangs the maid?Gnash
- That's another workout routine @gnash <enter La Cucaracha>helloeatbreathedrive
- Get to the CHORRRPPPAAARRRRRIanbolton
- 30 chin ups is a fuck-tonsarahfailin
- ApeRobot0
No equipment, body weight training. (Plus are resistance band, weight vest, dips bars, pull up bar.)
- Continuity0
Going to start this one Monday, and tag on some direct arm work by curling a backpack loaded with books (no joke).
- The only thing I don't have is a pull-up bar, so I'm going to need to improvise something as an alternative.Continuity
- https://i.ebayimg.co…ok_not_ok
- ^ Ohhh. Want.Continuity
- SteveJobs2
I've been back at it for the last two weeks, slowly ramping up my workout length and intensity, and improving my diet.
I've slotted it into a time of the day that I can commit to every day and it's working well so far.
My favorite thing about working out is that when you do commit, your mind forces you to do it in all areas of your life to avoid the guilt of undoing hard work in one area by neglecting another.
The trick is to be consistent and I think I've worked out all the issues that has made previous attempts unsustainable for me. These areas have been in both nutrition and workouts but mostly nutrition: pre-planning my food options for easy preparation (I hate cooking and meal prepping), easy stocking (limited storage space), cost effectiveness, and nutritionally sound (mostly clean, whole foods or organic foods), OH and things I can eat EVERY DAY!! (That has been the toughest one by far - so creating an excel spreadsheet with meal options is the way to go for me).
- NBQ001
d r g s
- utopian3
My post covid workout routine
Monday (60 minutes)
- Chest
- Shoulders
- AbsTuesday (45 minutes)
- Legs
- AbsWednesday
- Day OffThursday (60 minutes)
- Back
- Biceps
- Triceps
- Forearms
- AbsFriday (45 minutes)
- Legs
- AbsSaturday (90 minutes)
- Circuit Training & Supersets
- Chest
- Shoulders
- Back
- Biceps
- Triceps
- Forearms
- AbsSunday
- Day Off- Something about this workout seems unbalanced, somehow. Why not just do a push-pull-legs routine six times a week, with abs on leg days andContinuity
- cardio on push and pull days?Continuity
- Seems weird to me, or contrary to what I've learned, but if it works for you. Cardio is the one thing I do every day.formed
- das ma boi!GuyFawkes
- Jeez, that seems like a lot. I do a full body 3 times a week (bench, squat, row, chins), and cycling when I can. Sometimes skipping weights for more bicycle.section_014
- I took over a year off because of Covid, I'm just trying to hit it hard. I even went to the gym to today on my day off, fuck it.utopian
- scarabin2
You guys have any youtube fitness channels you watch?
- https://www.youtube.…fooler
- https://www.youtube.…pango
- https://www.youtube.…fooler
- I have lots of bookmarks but not lots of actually working out.fooler
- Not looking for anything specific, just curious. I know fitness is big on youtubescarabin
- My girlfriend loves this Maddie fit https://m.youtube.co…AQUTE
- https://www.youtube.…utopian
- https://www.youtube.…Krassy
- Lol! That last one is gold. This came up afterward https://youtu.be/cK9…scarabin
- ^ LOLKrassy
- https://www.youtube.…drgs
- SimonFFM3
Monday, Wednesday, Friday
30min on my indoor cycling bikeMonday thru Sunday
10min abs, legs, upper body, stretching (not all at once, one of these for 10 min day after day)When the season begins, I will go running again. I need temp > 15°C for this.
Much less Arnold than you guys, but I feel quite fit.
(P.S. Quit my gym membership during pandemic to cut costs. Was a member for 19 years and don't think I will return).
- https://www.youtube.…utopian
- wrong notes, sorry you sexy beast.utopian
- ^ lolSimonFFM
- 2/3 is nutrition, I believe. And only 1/3 training. Unfortunately I eat too much (wrong).SimonFFM