Exercise & Workout Thread!

[MentallyCritical]

This thread is to share Experiences of YOU'RE workout regime & how YOU cope with it etc.

I'll update this post with more information with some workout terms & such...

Start sharing & be nice!

Thanks,
MC
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Weight Lifting/Training .
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DeadLift :

The deadlift is a weight training exercise where one lifts a loaded barbell (or, in the case of the trapbar deadlift, a loaded trapbar) off the ground from a stabilized bent-over position. It is one of the three gauges of powerlifting, and is an excellent exercise for overall body development if done properly.

Find out how to do it properly.Here!

Personal comment/experience : it really works the hole body if done right.
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barbell row :

Barbell Rows are hard. Not as hard as Squats or Deadlifts, but certainly harder than the Bench Press. When you get stronger on the Barbell Row, you’ll often see your strength increase on other strength training exercises. Barbell Rows are the best exercise to train your upper-back. Unfortunately the Barbell Row is often done with incorrect technique. This article will teach you how to perform the Barbell Row with proper technique.

Find out how to do it properly.Here!

Personal comment/experience : helps in the upper body strength rise.
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Bench Press :

The bench press is a strength training exercise. While lying on his back, the person performing the bench press lowers a weight to the level of the chest, then pushes it back up until the arm is straight and the elbows locked (or close to this position). The exercise focuses on the development of the pectoralis major muscle as well as other supporting muscles including the anterior deltoids, serratus anterior, coracobrachialis, and the triceps. The bench press is one of the three lifts in the sport of powerlifting and is used extensively in weight training, bodybuilding and other types of fitness training to develop the chest.

Find out how to do it properly. Here!

Personal comment/experience : It is one of the easiest exercise I've done overtime , once you get used to it its the easiest one you'll ever do.
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Over Head Press :

The press, overhead press or shoulder press is a weight training exercise which focuses on the development of the shoulders. The lift is performed standing, by pressing the weight from the anterior deltoids overhead until the arms are extended. The press is primarily intended for the development of the shoulders, secondarily for the triceps and traps. Because the lift is performed standing, it also develops the abdominals, obliques, costal muscles, and back, which all stabilize the spine since the person's center of gravity is elevated and it is more difficult to balance. The press is sometimes analogized as the upper body squat.

Find out how to do it properly.Here!

Personal comment/experience : It is one of the hardest exercise I've done overtime , But it works out the hole body so i am not complaining .
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Barbell Squat:

In strength training, the squat is an exercise that trains primarily the muscles of the thighs, hips and buttocks, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Squats are considered a vital exercise for increasing the strength and sizelumbar spine and knees, requiring modification from the standard squat with an olympic bar, with multiple variants now used.[1]
Squats are also a competitive lift in powerlifting.

Find out how to do it properly.Here!

of the legs and buttocks. Despite their popularity, squats have frequently resulted in injuries to the Personal comment/experience : nothing much just started out with it...
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Push ups :

Push-ups are one of those exercises everyone should do. They build muscle in your upper-body, don’t require any equipment and improve shoulder health. Push-ups are also easy to do. Or at least that’s what people believe.

Find out how to do it properly.Here!

Personal comment/experience : Best think for you're chest & if you are trying to loose man boobs.
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Ab Crunches :

This is the simplest exercise for the abdominal region. Being the most common abdominal exercise also means it is the abdominal exercise that is most often done incorrectly. Proper form is not immediately obvious but with a few simple adjustments, the Crunch can be extremely effective.

Find out how to do it properly.Here! :

http://www.youtube.com/watch?v=TKg_cdwq9l4

Personal comment/experience : Really works the ab region. I personally add 4kg weights to keep it interesting
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Walking

Sustained walking sessions for a minimum period of thirty to sixty minutes a day, five days a week, with the correct walking posture,reduces health risks and has various overall health benefits,such as reducing the chances of cancer, type 2 diabetes, heart disease, anxiety and depression.Life expectancy is also increased even for individuals suffering from obesity or high blood pressure. Walking also increases bone health, especially strengthening the hip bone, and lowering the more harmful bad low-density lipoprotein (LDL) cholesterol, and raises the more useful good high-density lipoprotein (HDL) cholesterol.

Personal comment/experience : started to walk with mild running in between. really seeing results.I'll probably end up jogging as i go along.
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[squirrelbo1]

i hear exercise is addictive, which is why im not going to start

[360DiedOnMe]

M-W-F = chest and triceps
Start off by just benching the bar 50+times.
Throw up 135 about 12 times
Then i do 155 10 Times
Up to 185 8 times
205 5 Times
Then either 215 or 225 i try to get 2-4 reps in

On to incline bench
135 10 times
155 6 times
175 till i almost fail, typically about 4 reps

Decline
135 15-20 times
155 12-15
185 10 times
205 6-8
215 or 225 4-6

Close grip bench
95x15
115x12
135x8-10
155x6-8

Tricep kickbacks
15 pounds x15
20 poundsx10
25 pounds x8

Dips
My bodyweight = 205
I do 3-4 sets of dips with 10-15 reps

Bench dips
4 sets of 10

I'll reply with tuesday and thursday workout later. lol.

[MentallyCritical]

i hear exercise is addictive, which is why im not going to start

is it ?
even if it is , so what ? it does keep you healthy & shiz ...

[squirrelbo1]

is it ?
even if it is , so what ? it does keep you healthy & shiz ...

yeah i know its good for you, and i know i should do more. but atm the only exercise i get is walking to college and stuff and playing the odd game of football.

but I eat quite a balanced diet so im good in that respect.

[MentallyCritical]

M-W-F = chest and triceps
Start off by just benching the bar 50+times.
Throw up 135 about 12 times
Then i do 155 10 Times
Up to 185 8 times
205 5 Times
Then either 215 or 225 i try to get 2-4 reps in

On to incline bench
135 10 times
155 6 times
175 till i almost fail, typically about 4 reps

Decline
135 15-20 times
155 12-15
185 10 times
205 6-8
215 or 225 4-6

Close grip bench
95x15
115x12
135x8-10
155x6-8

Tricep kickbacks
15 pounds x15
20 poundsx10
25 pounds x8

Dips
My bodyweight = 205
I do 3-4 sets of dips with 10-15 reps

Bench dips
4 sets of 10

I'll reply with tuesday and thursday workout later. lol.

i thought i was working out hard how much time do you spend doing all this ?

[MentallyCritical]

yeah i know its good for you, and i know i should do more. but atm the only exercise i get is walking to college and stuff and playing the odd game of football.

but I eat quite a balanced diet so im good in that respect.

you could have just posted that instead of the one you posted before

[squirrelbo1]

you could have just posted that instead of the one you posted before

and where would the fun in that be ?

[360DiedOnMe]

i thought i was working out hard how much time do you spend doing all this ?

Probably about an hour and a half, depends how fast i go through it or how psyched i am. Today i also threw in incline dumbells on top of it all. Did 60 pounds 10 times and 70 pounds 6 times. Other times i will do push ups. At the end of my workout, i still don't feel like i should leave! ahah. I also play basketball for 30 minutes if the gym is open or at least shoot a bit. Oh and i mostly listen to rap while i workout. It's what gets me pumped the most. I will however throw in a little Timberlake action as well. lol.

[MentallyCritical]

and where would the fun in that be ?

i would get a sensible & sane answer form you for once ?

[M._Bison]

What is my daily workout routine, you ask?

Well,

I find the nearest gang of youths and show them what for.

No but seriously, standard stuff, warmups+stretching, then situps, pushups, squat thrusts etc.

[MentallyCritical]

What is my daily workout routine, you ask?

Well,

I find the nearest gang of youths and show them what for.

No but seriously, standard stuff, warmups+stretching, then situps, pushups, squat thrusts etc.

thats cool too i was doing that stuff before i got my workout equipment together still do situps & push ups from time to time...

@ 360 cool . I was thinking of taking up a sport as well but i thought i should lose a little wight before i do that as i can more around better as i am 95kg (207 pounds atm) & i run out of breath very quickly.

[360DiedOnMe]

thats cool too i was doing that stuff before i got my workout equipment together still do situps & push ups from time to time...

@ 360 cool . I was thinking of taking up a sport as well but i thought i should lose a little wight before i do that as i can more around better as i am 95kg (207 pounds atm) & i run out of breath very quickly.

I hate cardio and I love food, that's why it's impossible for me to have a six pack right now. I am pretty cut for my weight though and nobody believes me that i weigh over 200 pounds. MUSCLE MUSCLE MUSCLE, my goal is to just bulk up as much as i can until April and then go through a cutting phase. Just work up your cardio slowly, when you feel like you're done just keep on pushing it a bit longer so you get that endurance.

[richie217]

I will however throw in a little Timberlake action as well. lol.

That's my secret shame . Mostly listen to heavier stuff when working out though.

Currently do weights Tues/Thurs/Sat or Sunday depending on plans for the weekend. Spend about 1hr-1 1/2 between the gym and the exercise bike. Getting a punching bag thing shaped like a dude for xmas so will spend 30mins -1hr on that on my off days.

Have a all the equipment @ home which makes it nice and convenient, don't know if I could be assed with having to drive to a gym 3 times a week.

[360DiedOnMe]

That's my secret shame . Mostly listen to heavier stuff when working out though.

Currently do weights Tues/Thurs/Sat or Sunday depending on plans for the weekend. Spend about 1hr-1 1/2 between the gym and the exercise bike. Getting a punching bag thing shaped like a dude for xmas so will spend 30mins -1hr on that on my off days.

Have a all the equipment @ home which makes it nice and convenient, don't know if I could be assed with having to drive to a gym 3 times a week.

My drive is about 10 minutes so it's not bad at all. I drink my pre workout on the way there and get the music popping. It gets me pumped!

[MentallyCritical]

That's my secret shame . Mostly listen to heavier stuff when working out though.

Currently do weights Tues/Thurs/Sat or Sunday depending on plans for the weekend. Spend about 1hr-1 1/2 between the gym and the exercise bike. Getting a punching bag thing shaped like a dude for xmas so will spend 30mins -1hr on that on my off days.

Have a all the equipment @ home which makes it nice and convenient, don't know if I could be assed with having to drive to a gym 3 times a week.

i have my equipment at my home aswell because there is no proper gym around my locality .

i was thinking of starting barbell sit-ups anyone doing this ?
what was your experience with this exercise ?

also from today onward i am gonna to cardio twice day & on sunday/holidays the hole workout regime twice.

also anyone watching their diet or working out to lose weight ?

[tgill25]

Currently doing a 4 day split, but I change it up every few months. I go at least 4 days per week up to 6, depends on the week really and always take at least one day off per week.
Day 1) Chest & Triceps
Day 2) Back & Biceps
Day 3) Shoulders
Day 4) Legs
Not gonna list all the exercises that I do cause that also changes week to week.
I start off jogging for 10 minutes and then stretch for a bit, then I lift and do a bit of cardio at the end. All in all I'm in the gym from anywhere between 60 - 90 minutes. Diet and cardio change depending on my goals.

[Vulgotha]

OK LADS. TIME TO GET RIPPED.

My work out:

-At Home-

3 sets of 20push ups
3 sets of 90 sit ups

^ This is daily.

-At the Gym-
2x a week:

Incline Bench Press: 270lbs (3 sets)
Fly Bench Press: 160lbs (3 sets)
Bench Press -reg- 185lbs (3 sets)
Forearm Raises: 55lbs per arm -110lbs total- (3 sets)

Bicep Curl: 170lbs -total-* (3 sets)
Triceps Extension: 200lbs -total-* (3 sets)

Shrugs: 255lbs (3 sets)
Row: 220lbs (3 sets)
Lat Pull Down: 225lb -Non fixed-. Standard fixed axis weight: 270lbs. (3 sets)

Lateral Raises: 170lbs (3 sets)
Military Overhead Press: 135 lbs (3 sets)

My total body weight: 205lbs


Breakfast: Large protein shake with power vitamin. I eat this late at night before I go to bed as well. Soy based.


-At Gym-
^ Once a week

Leg Press: 370lbs (3 sets)
Leg Extension: 225 lbs (3 sets)
Leg Curl: 150lbs (3 sets)

Weighted Back Raise: 210lbs (3x12)
Weighted Ab Crunch: 130lbs (3x12)
Weight Torso Rotation: 130lbs (3x12)

Captains Chair (my own body weight): 3x20


*I went from dumb bell to pulley after the physical weights got so big it was getting slightly dangerous. This was over a year ago.. I've now maxed out the pulley systems and will revert back to dumb bells.


My work out (Except for abs and lower back) is entirely designed around maximum strain. I do not do "Pyramid sets" (gradually more reps, or gradually more weight). I do my maximum weight, all 3 times.

The only set that matters for me to "Go up" is my first. If I hit 12 reps I increase the weight the next time. My last 2 sets are until the point of failure. I.E. when I simply cannot lift the heavy weight anymore (this is usually5-6times)

[MentallyCritical]

@Vulgotha how long have you been doing this regime for ? seeing any results ?

[Vulgotha]

Been doing it for 6 years. (I'm 19)

Yes. I am huge and insanely strong. Only ever lost 2 arm wrestles- One of which was to aguy who was arrested for extensive steroid use in sports.

No joke mate.

Got to warn you though, my workout causes severe stress on your body.. You're very likely to pull alot of things including tendons..

I can recall one time when I pulled a tendon in my wrist and I couldn't even squeeze my hand for awhile. It took about a month to heal.

[MentallyCritical]

Been doing it for 6 years. (I'm 19)

Yes. I am huge and insanely strong. Only ever lost 2 arm wrestles- One of which was to aguy who was arrested for extensive steroid use in sports.

No joke mate.

Got to warn you though, my workout causes severe stress on your body.. You're very likely to pull alot of things including tendons..

I can recall one time when I pulled a tendon in my wrist and I couldn't even squeeze my hand for awhile. It took about a month to heal.

yeah man i can see that as you are lifting really heavy stuff & most probably have progressed from smaller to larger wights over the period of time.you started doing this at 13 wow thats something i could lift like 5 kg back then but that was it.

[Vulgotha]

Well, it helped me get to the "Size" I am now- but I have some pretty huge stretch marks on my body.

My fiancee was alarmed when she first saw my chest, she thought I had been cut or something..

Tbh it's really quite ugly. =/

[MentallyCritical]

Well, it helped me get to the "Size" I am now- but I have some pretty huge stretch marks on my body.

My fiancee was alarmed when she first saw my chest, she thought I had been cut or something..

Tbh it's really quite ugly. =/

it couldn't be worse then the stretch marks you get when you are fat

[Vulgotha]

This is true! Never thought about it in that light!

[NARCsnake]

i quit working out after my body started too look like i was 9 months pregnant ive got stretch marks everywhere and i mean everywhere

i went too the doctors about it and he said my skin is really bad as in stretching so i quit

im about 6'1 at 250 with about 7% body fat but with hot pick stretch marks im so embarrassed about it now and there's nothin i can do

i forget the last time i went swimming