Workout thread

[RainyCoast]

 

Tomorrow I eat all day.

 

enjoy! i did yesterday. i need a sweatfest today.

[j.man]

We were just approved for an apartment with a giant ass basement / rec area in it, which means I can finally get a home gym going. My fitness has definitely taken a hit here in NYC. Not only has Planet S**tness taken over pretty much all the market, but the few real gyms that exist are consistently and nauseatingly packed. Lifting has always been a meditation of sorts for me, and even if by some stroke of luck the equipment I need for an actual regimented workout is available, going to the gym in this city is an overall an unenjoyable experience.

 

Needless to say, your boy is pumped. Just wanted to chime in.

[IAmFCA]

Sent myself on a merry go round of dr visits, coincident with the recent and somewhat jarring discovery that I am not 35. One more visit to go but been getting perfect marks so far.

 

Kids set my workout plan. It starts Monday. Love it because we all will follow same plan and it requires nothing but floor space and time, with a day to practice sports of our choice and rest days built in. We have made a life rising for each other. I am excited to excel for them.

[imsuperman]

Sent myself on a merry go round of dr visits, coincident with the recent and somewhat jarring discovery that I am not 35. One more visit to go but been getting perfect marks so far.

 

Kids set my workout plan. It starts Monday. Love it because we all will follow same plan and it requires nothing but floor space and time, with a day to practice sports of our choice and rest days built in. We have made a life rising for each other. I am excited to excel for them.

 

Oh I'm sure you do fine and look great. I'm not 19 anymore, which is also unfortunate.

[RainyCoast]

re the testosterone, just heard this one on the telly. i know it's horrible but i laughed because i'm bent and twisted.

 

a woman was found to have abnormally elevated testosterone levels and on her checkup doc asks about her symptoms and she says oh well, for example, i'm growing hair in places i've never grown hair before. and doc says where are you growing hair. and she says on my balls doc.

[imsuperman]

^Even with all your aggressive feelings RC, it's not as bad as growing your own hahaha.

[RainyCoast]

it has subsided (phew). back to being a tank- but a good tank

[Doc Blaze]

Benched pressed 225 8 reps yesterday. I was pretty pumped.

 

I never did any upper body type work out when I was younger, so this made me very happy

 

since I started to lose weight (25 pds) and people have been starting to notice,

 

I am really starting to get my confidence back again.. feels good.

 

 

oh yeah...

 

back work out today

 

I also started doing squats everyday. I've been doing this for 2 weeks now. feels good.

[happyfrank]

I need to buy chalk for my hands. They blister up really quick.

 

3 sets, 9 reps of negative pull-ups.

1 set of 10 pull-ups

50 push-ups

5 minute plank.

[imsuperman]

it has subsided (phew). back to being a tank- but a good tank

 

Good to hear!

 

Legs and core

 

Plate loaded leg presses

Prone hamstring curls

Straight arm ab machine

Dumbbell toe presses

Leg press toe presses

Barbell deadlifts

Leg extensions

[dias]

it has subsided (phew). back to being a tank- but a good tank

Good

[IAmFCA]

it has subsided (phew). back to being a tank- but a good tank

 

good because you wouldn't want hair in New places!

[RainyCoast]

good because you wouldn't want hair in New places!

 

yes, i don't mind having a pair of my own (*ballz*). but i don't want them hairy.

[RainyCoast]

core day today. jackknife crunches, side hip raises, flutterkicks, crisscross crunches, windshield wipers (damn those are hard), reverse crunches, russian twists, spiderman planks (fun!), kneetuck crunches, back extensions, x crunches, plank extensions, butterfly cross crunches, traditional crunches and an attempt to hold a long plank that descended to a kneeplank several times, slow crunches, crunches with side reach, reclined twists, roll ups, swimmers, more side hip raises, pilates hundreds, backbow pulls and saws, crossover crunches.

 

well, it wasn't a boring one.

[Doc Blaze]

that gave me a headache reading lol

[RainyCoast]

if you do it in tabata intervals, it's not tough. i used light dumbbells where possible, and am thinking i'll use my leg weights as weighed plates next time to make it more challenging.

 

today's was harder. this routine doesn't usually feel as difficult as it did today. 3 rounds of t stabilization, single lunges with reaches, walk down push ups, leg extension crunches, tricep pushups with shell stretches, reverse lunges with high knees, downward dog with leg raise and plank rotations kicks.

 

i'm Toast Coast.

[RainyCoast]

folks, how do you get bigger arms and shoulders?

 

mine are still very thin. i mean there's definitely muscle- but thin, dense, wiry. i'd like my upper body a little more buff. it has happened with the thighs, so i'm thinking there has to be a way to get bigger arms and shoulders too.

 

i lift light though- will lifting heavier suffice, considering that i naturally have thin lanky arms and never gain weight in them? i eat well, but ya now...can't gain selectively...

[Jibralta]

I think getting the muscle to really show has a lot to do with diet. I don't know if you can add more muscle than what you naturally have. That said, Olympic-style weightlifting, like what they use in crossfit programs, worked wonders for my muscles. I never thought that these silly movements like snatches, clean and jerks, dead lifts, squats, etc. did anything. Like, how does a snatch or a clean and jerk work my arms better than repetitive, concentrated, curl or extension exercises? But it does. And WOW did I build muscle. Just be careful not to giggle at the funny names as your doing the exercises. You could die.

[RainyCoast]

Olympic-style weightlifting, like what they use in crossfit programs, worked wonders for my muscles. I never thought that these silly movements like snatches, clean and jerks, dead lifts, squats, etc. did anything. Like, how does a snatch work my arks? But it does. And WOW did I build muscle.

i could try something like that. i'd be happy with just a little bit of gain. i'd rather work harder and lift heavier than bother with a specific diet. i think i eat okay overall, but the minute i have to count anything, i'm overwhelmed.

[dias]

I think getting the muscle to really show has a lot to do with diet. I don't know if you can add more muscle than what you naturally have. That said, Olympic-style weightlifting, like what they use in crossfit programs, worked wonders for my muscles. I never thought that these silly movements like snatches, clean and jerks, dead lifts, squats, etc. did anything. Like, how does a snatch or a clean and jerk work my arms better than repetitive, concentrated, curl or extension exercises? But it does. And WOW did I build muscle. Just be careful not to giggle at the funny names as your doing the exercises. You could die.

 

Yes you can! You can't become like someone who takes steroids but yes you can definitely put muscle.

 

Curls concentrate only to the biceps, sure, but the best you can do with curls is just to get a good pump in your arms. But you don't build muscle. Squats and deadlifts(compound heavy exercises generally) build real muscle. They increase testosterone dramatically. Wish I could go back it time and do compound exercises instead of isolation exercises. What a waste of time and energy.........

 

Regarding muscle definition, yeah, proper diet is essential.

[RainyCoast]

Squats and deadlifts(compound heavy exercises generally) build real muscle.

i do a lot of those and i swear by them, but it seems it's time to use heavier weights? so say if i add in a little extra healthy calories (i can try to make it protein, but i refuse to use powders and shakes, yuck) and use heavier weights- is that how one goes about it? it seems to work- but on my thighs (not complaining, i really like how it looks, but just wish i could pump up my upper body a bit too), so i'm guessing lifting heavier would help get some bulk upstairs too?

[dias]

i do a lot of those and i swear by them, but it seems it's time to use heavier weights? so say if i add in a little extra healthy calories (i can try to make it protein, but i refuse to use powders and shakes, yuck) and use heavier weights- is that how one goes about it? it seems to work- but on my thighs (not complaining, i really like how it looks, but just wish i could pump up my upper body a bit too), so i'm guessing lifting heavier would help get some bulk upstairs too?

 

Yeah, you got it. Heavy compound exercises and a good amount of protein.(no need for powders etc- plain strained yogurt/tuna and you are good to go). Don't confuse pump with building muscle, it's not the same. If you want to see real changes on your body, you have to build muscle. Add weight progressively on these exercises and make sure you eat 1/1.5 grams of protein per body weight kg(it's enough for women). But you need to have consistency otherwise it doesn't work. And don't get obsessed with counting calories and proteins, you will lose it. In 6 months you will see real difference in your body that will last for many years.

[RainyCoast]

i like that, that sounds doable. i especially like it that i don't have to count much, i give up the moment i need to think about that. i eye-estimate my meals and can't imagine living any other way. it would take the "food" out of "food" for me, if that makes sense, and make me feel like a lab rat, getting precise amounts of this and that. eww. i did calculate the protein, i could easily have more tuna steaks, turkey, yogurt. yum. now i'm thinking about food porn again.

 

so "pump" i gather is more of an effect of tone and definition, which would deflate quite easily if one rested on their laurels, and not so much actual mass.

 

i'd rather gain actual mass over a longer period of time and with consistency.

[Doc Blaze]

my arms and upper body have gotten really big to the point where everyone is pretty much asking if I am working out.

 

The program I am on has built my upper body very well. You can take a look at it. you can change up some things too or not use it at all lol.

 

but its helped me a lot.

 

Its called the Mountain dog routine.

Like I said before ive done zero cardio

but my diet has gotten a lot better.

 

Arms

 

Cross-body Hammer Curl – 3 sets, 10 reps

Seated Concentration Curl – 3 sets, 10 reps

Cable Curl – 3 sets, 10 reps

Dumbbell Curl – 3 sets, 10 reps

Rope Pressdown – 3 sets, 10 reps

Skull Crusher – 4 sets, 10-12 reps

1 Arm Overhead Extension – 2 sets, 15 reps

Close-grip Pushup – 1 set, 30-40 reps

.

 

Legs

 

Leg Extension – 4 sets, 20 reps

Squat – 3 sets, 12, 10, 8 reps

Leg Press – 2 sets, 10 reps

Lying Leg Curl – 3 sets, 12, 10, 8 reps

Stiff-leg Deadlift – 3 sets, 8 reps

.

 

Shoulders

 

Seated Dumbbell Shoulder Press – 3 sets, 8 reps

Seated Lateral Raise – 2 sets, 20-25 reps

Seated Rear Lateral Raise – 2 sets, 25 reps

Barbell Upright Row – 3 sets, 8 reps

Dumbbell Shrug – 3 sets, 8-10 reps

.

 

Chest

 

Incline Dumbbell Flye – 3 sets, 10-15 reps

Hammer Strentgh Incline Press – 3 sets, 8-12 reps

Flat Dumbbell Press – 3 sets, 8 reps

Pec-deck Flye – 6 sets, 15 reps (30 sec rest)

Close-grip Pushup – 1 set, 30-40 reps

.

 

Back

 

Wide-grip Pullup – 2 sets, 15 reps

Wide-grip Lat Pulldown – 2 sets, 15 reps; 4 sets, 10-12 reps

Narrow-grip Pulldown – 2 sets, 10-12 reps

Cable Row – 4 sets, 10-12 reps

Dumbbell Pullover – 3 sets, 10-12 reps

 

 

 

ive also been squatting everyday for the past month..i didn't know if I would like it or not but I do so I keep doing it.

[RainyCoast]

thanks doc!! i will have to look up some of those, not familiar with all of them -especially the back ones, that looks very cool!- but overall it seems similar to my sets, except longer and you probably lift much heavier. i keep thinking i must have outgrown my weights, since my workouts feel a lot easier lately too, despite paying attention to form. have been intimidated by heavy weights so far, but need to start increasing little by little.

 

hey, i had to drop cardio too (sob. i loved cardio) but i definitely see progress without it. perhaps even better suited to what i was after, seeing as i wanted to get firmer and possibly a tad bit bigger. i do look forward to when i can reintroduce cardio though, it gave me impressive endurance.

 

i need to be patient too. obvious things are happening, but you don't get big in 3 months.