posts today's workout

Discussion in 'Health & Fitness' started by miscreant, Dec 15, 2010.

Thread Status:
Not open for further replies.
  1. miscreant

    miscreant 1996 was the shit

    Joined:
    Aug 3, 2010
    Messages:
    2,856
    simple

    post the session u did today

    exercise, weight, sets, reps, rest interval

    i'll start

    lower body today

    deadlift
    180kg (396lbs) 6 / 6 3min
    170kg (374lbs) 6 / 6 3min

    leg press
    320kg (704lbs) 8 / 8 / 8 / 8 3min

    leg curl
    55kg (121lbs) 12 2min
    50kg (110lbs) 11 2min
    45kg (99lbs) 11 2min

    leg extension
    73kg (160lbs) 12 2min
    65kg (143lbs) 12 / 11 2min

    weighted situp
    20kg (44lbs) 12 / 12 1.5min

    back extension
    20kg (44lbs) 20 / 14 1.5min

    far from my best but after a pretty big weekend, copious amounts of liquor, drug abuse and fuck all sleep i'm happy i even went today
    test
  2. The Steve

    The Steve Space monkey I am not

    Joined:
    May 21, 2000
    Messages:
    7,974
    You workout in the morning?

    You'll get better results working out in the evening.
    test
  3. DahStoryTella

    DahStoryTella knowledge of self

    Joined:
    Oct 2, 2009
    Messages:
    2,273
    Today was:

    - BB Flat Bench Press: 5x5
    - DB Incline Bench Press: 4x5 (I TRIED 5x5 on this one, but it ended up being 5,4,4,3 since I didn't drop in weight.) I usually go with the Smith Machine Incline Bench Press, but I for some reason felt like trying the DB's today for my incline and surprisingly didn't have shoulder pain
    - DB Flat Bench Press: 4x5 (Once again, it ended up being 4 reps after the first set.)

    I was gonna do the Close-Grip BB Flat Bench Press, but I was too tired today.
    test
  4. zyclon B gas

    zyclon B gas sososerious

    Joined:
    Apr 23, 2002
    Messages:
    16,218
    goblet squats for 40 sec. 5x
    hamstring curls for 40 sec. 5x
    renegade rows w/ rotation, 40 sec. 5x
    1 leg DB deadlift, 40 sec. 5x
    DB jump squats, 40 sec. 5x

    jump squats & pushups for 30/30 consecutive workouts for 4 straight minutes.
    test
  5. miscreant

    miscreant 1996 was the shit

    Joined:
    Aug 3, 2010
    Messages:
    2,856
    i workout whenever i can

    mornings, afternoons, night

    lately i been lucky to train twice a week

    i find i perform better when i train about 4pm
    test
  6. miscreant

    miscreant 1996 was the shit

    Joined:
    Aug 3, 2010
    Messages:
    2,856
    u on gear?

    in my experience, training one bodypart a day once a week isn't as good as training a bodypart twice a week unless on gear
    test
  7. miscreant

    miscreant 1996 was the shit

    Joined:
    Aug 3, 2010
    Messages:
    2,856
    quick workout?

    you'd be done in ~30mins ey

    what's your objective in training like this?

    just general fitness as opposed to strength or size?
    test
  8. DahStoryTella

    DahStoryTella knowledge of self

    Joined:
    Oct 2, 2009
    Messages:
    2,273
    Damn. I've never been asked this before, haha. The answer is no. I'm really lifting right now to increase my Bench/Squat/Deadlift. Without gear, I'm seeing my numbers go up. At the most, I'd buy some Whey Protein but I haven't in months.
    Posted via Mobile Device
    test
  9. miscreant

    miscreant 1996 was the shit

    Joined:
    Aug 3, 2010
    Messages:
    2,856
    ^ok

    pretty much same as me

    deadlift, squat & bench really my main concern

    im just after full body power/strength as opposed to physique

    look at shit like westside, elitefts, wendler, etc. all these systems incorporate the same movements done twice weekly

    like

    mon: squat, good mornings, leg press
    tues: bb bench, inc db bench, triceps
    thur: deadlift, ghr/leg curl, lunges
    fri: standing press, seated db press, triceps

    something like that

    strength gains are better acheived when trainng the movement more frequently

    the gains are neuromuscular as opposed to hypertrophy
    test
  10. DahStoryTella

    DahStoryTella knowledge of self

    Joined:
    Oct 2, 2009
    Messages:
    2,273
    Word.

    Oh, and today's Monday so for me that means:
    - BB Deadlift
    - WG Lat Pulldown
    - Single-Arm DB Rows

    All 5x5. If I'm feeling good, I'll add some Bent-over BB Rows before the single rows. I'll probably move over to a more body-building style routine when I'm happy with my strength numbers some day. I'll weak as hell right now, and I refuse to stay that way. That, and I've learned to love heavy compound movements.
    test
  11. zyclon B gas

    zyclon B gas sososerious

    Joined:
    Apr 23, 2002
    Messages:
    16,218
    yeah i do boot camp fitness. 45 minute workouts, but crazy intensive.

    my objective, since i was a bigger guy, is to lean down as far as i can go without being bodybuilder-esque. i'm gonna get down to like, 190, 185 tops, then when i hit that, i'm gonna go back up to 200/215 and stop. i'll be a built mufucka after that.

    first thing's first though - lean out.
    test
  12. DahStoryTella

    DahStoryTella knowledge of self

    Joined:
    Oct 2, 2009
    Messages:
    2,273
    Wednesday/Bench Press focus:
    - BB Flat Bench Press: 5x5
    - DB Incline Bench Press: 5x5
    - DB Flat Bench Press: 5x5
    - Maybe BB Flat Close-Grip Bench Press if I have time.

    What do you guys think of the Decline Bench? I know Dorian Yates loves it, but is it something I'd NEED to improve my bench?
    test
  13. miscreant

    miscreant 1996 was the shit

    Joined:
    Aug 3, 2010
    Messages:
    2,856
    forgot to post yesterdays

    standing press
    70kg 6 3min
    67.5kg 6 3min
    65kg 6 3min
    60kg 6 3min

    lat pulldown
    105kg 8 / 6 3min
    97kg 6 3min
    89kg 7 3min

    seated chest press
    89kg 12 2min
    81kg 10 2min
    65kg 10 2min

    seated cable row
    77kg 10 2min
    69kg 10 2min
    61kg 10 2min

    triceps cable push down
    61kg 12 1min
    53kg 12 1min

    biceps cable curl
    45kg 15 1min
    37kg 12 1min
    test
  14. miscreant

    miscreant 1996 was the shit

    Joined:
    Aug 3, 2010
    Messages:
    2,856
    never fucked wit decline

    do weighted dips instead

    but my bench sucks

    140kg for 1 rep max
    test
  15. m.060.mm

    m.060.mm New Member

    Joined:
    Dec 28, 2010
    Messages:
    13
    How so? I've only ever heard of people accounting for more energy/motivation in the morning but they've insisted it makes a difference for them in the end.
    test
  16. The Steve

    The Steve Space monkey I am not

    Joined:
    May 21, 2000
    Messages:
    7,974
    Studies have shown that working out in the evening yields better results in term of muscle mass and fat reduction, and studies have shown you're stronger in the evening.

    I'll Google it later if I feel like it.
    test
  17. zyclon B gas

    zyclon B gas sososerious

    Joined:
    Apr 23, 2002
    Messages:
    16,218
    ^ that's because you have a full day of nutrition in your body and then rest for ~8 hours after the workout. also, because you're moving for the entire day usually, so your body is warmed up.

    in the morning you crank your metabolism, then it slowly declines until the end of the day then you sleep. that can all be negated with proper nutrition, but steve is right. evening is best.

    you can, however, switch it and do cardio am and weight pm or vice-versa. 3 days a week i do weight am and then cardio pm (mma training).
    test
Thread Status:
Not open for further replies.

Share This Page

Users Viewing Thread (Users: 0, Guests: 0)