State your work out

[Rum_Runner]

My work out today was
Ab routine consisting of three sets of 5 exercises which takes about fifteen minutes.

Crunches on ball
reverse crunches
medicine ball chops
planks
back extensionsThen I hit the chest today

5 sets Incline Dumbbell Presses
3 sets light dumbbell flies followed immediately with an isolated bench press
4 sets machine bench presses
4 sets chest fly machine

[Rum_Runner]

Quick back workout today


5 sets of dead lifts
5 sets T-bar rows
3 Sets Back extensions
4 sets pull downs
2 sets of dumbbell rows

[Rum_Runner]

Launched myself into a heavy leg day. Mind you I have not lifted heavy legs in three years or more. So it is heavy only in the retrospect of current situation. (Which is lack of doing it)

Did my ab circuit
5 sets of Squats last set with 305 lbs. for six reps
5 sets Leg presses last set with 680 lbs for eight reps
Calf presses, did 4 sets of drop sets
5 sets of Leg curls
Come on brothers where are your work outs. I am looking to add to my arsenal.

[wern]

Here's my current workout: http://www.iwantsixpackabs.com/workout/week3.html

[K-man]

Just on cardio at the moment. 20 minute sets on bike, cross trainer and treadmill. 2-3 times a week.

[wayoutwest]

Chest:

Normal push-ups, push-ups with elevated feet, 'Dive Bomber' push-ups, push-ups with one hand on a block about 15" off the floor...

Basically about 300-400 push-ups until I can't do any more in sets of about 50 (though that drops to 25 by the end of the workout)

Abs:

Crunches, reverse crunches, and whatever you call the ones where you lie flat on your back and simultaneously lift your legs vertically and touch your toes (they're a killer, I STRONGLY recommend them).

Arms:

One handed row with 30kg, bicep curls with 20kg (sets of 20 for the rows, 15 for the curls).

Legs:

Squats and pushing onto tip-toes while standing on a step (so you can get lower) while holding weights.

Cardio:

Swimming/cycling/sport/anything

[Rum_Runner]

Sweet workout wayoutwest,

Today
Shoulders

rear, lateral as well as front raises
Arnold presses
up rigth rows http://www.exrx.net/WeightExercises/DeltoidLateral/BBUprightRow.html
shoulder presses
Shrugs with dumbbells

[wayoutwest]

Ha, I'd forgotten about shrugs - I should get back into the routine of doing them.

I don't have access to a gym at them moment. My only real problem is my back - I find it difficult to work it properly. Like I said, I do one-arm rows, but they don't really test my back muscles.

Any ideas?

[wern]

Here's an idea:
http://www.sport-fitness-advisor.com/images/dumbbell_exercises_reverse_fly.gif

[Rum_Runner]

Dead lifts and pull ups

http://www.betterbodyjournal.com/weight-training/the-no-gym-workout


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[jason12]

Here's an idea:
http://www.sport-fitness-advisor.com/images/dumbbell_exercises_reverse_fly.gif
That is an exercise for you real delts

[wayoutwest]

Wern, I do that one but it only seems to hit the very top of my back.

I can't find a decent bar to do a pull-up off (everything I try feels like it's going to break, and I'm not quite Ghetto enough to do them in public with my homies). I can do Australian pull-ups under a table, but again, they're too easy for me and don't feel like they're working my muscles very hard.

Rum_Runner - Some of those exercises made me :shock: You would need one hell of a core to do pull-ups like those guys...

[Rum_Runner]

You said it. Those dudes are hardcore.

[wern]

I can do Australian pull-ups under a table, but again, they're too easy for me and don't feel like they're working my muscles very hard.

They are "wern's table pull-ups" :wink:

If they are too easy, wear a schoolbag/backpack stuffed with weights. Cushion the weights with a pillow or some clothes.

Or you can try this
Homemade industrial strength removable pullup bar (http://www.cheekycherry.com/ccforums/showpost.php?p=160687&postcount=16)

[wayoutwest]

Thanks for the advice Wern. My biggest problem with these kinds of things is my height - I'm 6'8" so if I wear a backpack it would stop me getting a good extension on my arms when I'm under the table.

WAIT

Brainwave - wear it on my front, Japanese tourist style. It might get in the way a bit, but better than nothing!

[Shane_Bos]

wear it on my front, Japanese tourist style.

:lol:

Workout over the past few months, done Mon, Wed, Fri:

Barbell Bench 3x8
Squat 3x8
Military Press 2x8
Pull ups 3x max
Chin ups 3x max
Dips 2x max
Sit-ups 2x max

This worked pretty well for me, gained noticable size to the point where other people were commenting on the fact i got bigger.

However, this is just a general routine and recently i think my bodies got used to this routine. Im going to move onto a different routine, like the one Wern posted he found on the free website. Im going to add some plyometrics too.

Mon: Upper body weights, low intensity lower body plyo's
Tue: Lower body weights, high intensity upper body plyo's
Wed: Rest
Thur: Upper body weights, high intensity lower body plyo's
Fri: Lower body weights, low intensity upper body plyo's

[Steve Madden]

Enter the Kettlebell Right of Passage, baby. I hope to MP the Beast (40 kg bell) for reps by the time I graduate college, in addition to performing a pistol (one legged squat) and pullup with it.

Cardio wise my long term goal is to complete the SSST (snatch test) with the 70 KB, which consists of 200 reps in under 10 minutes. I figure between that and my huge wang I won't feel the need to blow a lot of my first years sallary on an expensive car.