Your Gym Workout
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- Continuity1
Going to resume my 6-day PPL routine when the gyms open up again.
On second thought maybe I should re-think this. Volume's a bit much.
Monday (Push 1 + Cardio)
• Barbell flat bench press (4x4-6)
• Barbell incline bench press (4x4-6)
• High-to-low cable crossovers (3x8-12)
• Low-to-high cable crossovers (3x8-12)
• Overhead barbell press (4x4-6)
• Triceps kickbacks (3x8-12)
• Triceps extensions w/ rope attachment (3x8-12)• Stationary bike HIIT cardio (15 min)
Tuesday (Pull 1)
• Deadlifts (4x4-6)
• Seated rows (3x8-12)
• Lat pulldowns (3x8-12)
• Face pulls (3x12-15)
• Dumbbell preacher curls (3x8-12)
• Hammer curls (3x8-12)
• Waiter curls (3x8-12)• Stationary bike HIIT cardio (15 min)
Wednesday (Legs 1 + Abs)
• Barbell back squat (4x4-6)
• Romanian deadlifts (3x8-12)
• Leg press (3x8-12)
• Seated calf raises (3x8-12)
• Cable crunches (3x8-12)
• Incline side crunch (3x8-12)
• Hanging knee raises (3x8-12)Thursday (Push 2 + Cardio)
• Incline dumbbell bench press (3x8-12)
• Flat dumbbell bench press (3x8-12)
• Seated dumbbell overhead press (3x8-12)
• Dumbbell lateral raises (3x8-12)
• Barbell skullcrushers (3x8-12)
• Cable crossovers (3x8-12)
• Cable triceps extensions (3x8-12)• Stationary bike HIIT cardio (15 min)
Friday (Pull 2 + Cardio)
• Bent-over/Pendlay rows (4x4-6)
• Seated rows (3x8-12)
• Face pulls (3x12-15)
• Bent-over one-arm rows (3x8-12)
• Hammer curls (3x8-12)
• Incline curls (3x8-12)• Stationary bike HIIT cardio (15 min)
Saturday (Legs 2 + Abs)
• Barbell front squat (3x8-12)
• Leg press (3x8-12)
• Lying leg curls (3x8-12)
• Leg extensions (3x8-12)
• Standing calf raises (3x8-12)
• Cable crunches (3x8-12)
• Incline side crunch (3x8-12)
• Hanging knee raises (3x8-12)
- ApeRobot4
One day out of two. (last 3 years)
-pull ups variations.
-push ups variations.
-Core training variations.No gym, no equipment.
Body weight only.
Weight vest to increase difficulties.Never been in such a good shape. Mentally and physically.
- Plus riding bike for cardio and endurance.
And legs once a week to avoid the chicken legs.
Swimming occasionally.ApeRobot
- Plus riding bike for cardio and endurance.
- necromation28
So, i started my journey in 2016 - after been told i had high blood pressure (which after a life of booze, drugs and ravin and shit food wasn't surprising) i got to running. i was always slim but i was getting that gut. Then starting at the gym and i tried various different plans and shit, i got a PT two years and he help me figure out what works from me.
So for me i found that working my muscle groups in isolation:
Monday : Legs
Tues : Chest
Weds : Arms
Thurs : Core
Fri : Black
Sat : Shoulders
Sun : Rest*I would do cardio every other day - Im slowly getting back into it after have long covid since Dec
Every six weeks i mix it up and remove some exercise and replace them with new ones. I've cut beer completely outta my diet and eat more health and generally better to myself
- Looking good!Continuity
- OnlyFans?palimpsest
- all about that blue hair.inteliboy
- Friday sounds darkBaskerviIle
- Brazzersutopian
- ^^^lolnecromation
- Nice job! Whats your food routine like though? Eating properly is usually just as tough as the dedicated work outs.desmo
- same here, started doing bike rides twice a day. also diet...renderedred
- My food routine isn't nothing special... Three meals a day - i just avoid fast food and try cook or buy less processed food. I make lunch my biggest meal...necromation
- I've always liked cooking, so that helps... I never deny myself something i want. I think you have real with yourself - i like a burger, or kebab now and thennecromation
- but beer is the fucking devil...avoid itnecromation
- do you miss ravin?Krassy
- ..cause that's a proper all-body workout!Krassy
- do you miss drinking beer?milfhunter
- no and no... i loved my ravin days and drinking beer but i love my health more, i dont regret any of it but when the doc told me about my hbp it shit me up!necromation
- Props. How bad was COVID for you?garbage
- I miss raving, though i dont miss the 2 week molly brain hangoverGuyFawkes
- good stuff necro, keep it up!GuyFawkes
- i have never been in the gym ever, and will keep it that way.neverscared
- Those molly hangovers ended it for me tooscarabin
- I was wondering; did they get worst? or did we just get older?GuyFawkes
- I think some people get them, and some don't. I'm mid-30s and last time I rolled it was only a day, and it was a blissful Lazy Sunday.garbage
- My vote: 2018 haircut, 2020 post covid hair color, 2021 shorts.dyspl
- Garbage, I ended spending one day one night in Hospital on oxygen and steroids. Docs said at my worse my lungs where 50% infected... afterwards, my was freakingnecromation
- My heart rate was tachycardic - it was racing doing things like a short walk, and obvs breathlessness doing mildly active tasks.necromation
- Damn, hopefully you don't have too many longhauler symptoms. Keep at it bro.garbage
- Tanning day on Friday?pango
- Cheers Garbage... I think I’m all good on the tanning front Pangonecromation
- 2021 is fati_was
- you can always go darker :Ppango
- formed1
Mine looks super simple compared to some of you!
Day 1:
Chest, Shoulders, Triceps, Abs, Yoga, Elliptical (watching business videos/learning)
Day 2:
Biceps, Back, Abs, Yoga, Elliptical
Day 3:
Run
Day 4:
Yoga Sculpt (kinda like crossfit with yoga)
Rinse, repeat. I like being in shape, but not spending more than an hour in the gym (the elliptical is half of that). Down 16lbs now, stronger than I've been in 20 years. I do love getting a lot done in short period of time!
- nb10
Monday: carry the garbage to the curb
Tuesday: rest day
Wednesday: walk to get lunch
Thursday: take out the garbage again
Friday: right arm curls (using pints of beer as weight)
Saturday: same as Friday
Sunday: rest day
- GuyFawkes4
Monday - Friday:
- 5 mile Run (first thing after I brush my teef)
- Heavy bag (:30 - :60) upper/lower
- Dumbbell work (:30 - :60) upper/lowerSaturday - Sunday:
- Surf 6-8 hours (depends how good it is)
- Skate 1 or 2 hours (depending how big the surf was earlier)
- sted22
- What my pants would look like if I was shooting all those naked chicksGuyFawkes
- OnlyFansutopian
- It’s 5am, I just woke up... this post makes me lol...SimonFFM
- haha amazinggarbage
- LOLrenderedred
- Hide the pain Harold vibes.
:)palimpsest - Is that a Peloton bike?pseud
- No,it's this one: https://www.indoorcy…
Bought it last year when the gyms closed.SimonFFM - Is it any good Simon? I've been looking at something like that recently.pseud
- You have to check the screws bi-weekly and put oil on the felt brake, besides that, all smooth. As you can see, I still need to lose a few kilos :-)SimonFFM
- I wonder what was sted doing on Simon's site...?MrT
- You’re all welcome to visit my site as much as you like.SimonFFM
- Def hide the pain energy goin on herecannonball1978
- sozMrT
- I was looking for your tiara set MrT. my first thought was after looking that photo that i found Simon's secret erotic modelling masterclass :Dsted
- lols my tiara was stolen at the partyMrT
- dorf0
- AQUTE-1
- utopian18
- drgs?grafician
- all of them drgs?grafician
- drgs everywhere!utopian
- HahahaHijoDMaite
- Retarded TikToK generation desperate for likes - oh how we have evolved.Alum31
- lolOBBTKN
- I'm so glad these cunts are not allowed in my gymnecromation
- My gym would probably kick you out for doing Pendlay Rows, never mind any of this stupid shit.Continuity
- Pretty sure some of them were in on the jokespango
- You think?zardoz
- Ya I'm pretty sure. Can't say for you or few previous notes.pango
- Where is Anatoly?api
- LOLYakuZoku
- drgs' ass looks amazing in those blue tightsAkagiyama
- just say noFax_Benson
- shapesalad1
Animal flow.
I'm going to try it for a month. I like the philosophy behind it.
- It's sort of like mens yoga. I find yoga a bit sedentary and too slow for me.shapesalad
- CorePower has sculpt classes that absolutely kill you. Full body workouts in 1 hour, including cardio.formed
- This workout regiment looks really cool.utopian
- i_monk1
I hit the limit of what I can do in our building's small gym, and the lack of motivation that comes from a room full of other people working out started to get to me, so I signed up for a gym membership.