The Exercising/Work Out Thread

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Here's my training session from 3/23

a1. Power Clean
185x4; x4; 155x5; x5; 165x5
a2. Band Dislocations with fitness tubing
5 setsx10
a3. Modified reverse hyperextension
0x20; 15x15;x16;x15;x15

B1. Hack Squat Speed Pulls
225 x 8 singles

C1. Overhead rack press
155x1; x1; x1; 160x1
C2. Reverse grip chin up
bodyweight x 8; x7; x6; x6
C3. Clean Grip Hang pull
225x8; 185x6; 185x8

D1. Full Back Squat
135x5; 165x5; 205x5; 215x5; 225x5; 245x5; 265x5
D2. Single arm incline press
40x10 ea; 45x 10 ea; 50x 10 ea

Go ahead with any questions. This is just a sample day taken out of context, so it's hard to really understand too much. Goal is max strength and speed-strength while keeping a relative oxygen deficit like I would on the pitch.
 
Lifting heavy ftmfw

I'm gonna start focusing on strength gains
rather than hypertrophy cuz I'm,not happy at all with my lack of strength
 
yayme, SICK avatar! It's crazy awesome!

Question, most for the guys... is it normal to pre cum during exercising?
 
achillesx said:
Here's my training session from 3/23

a1. Power Clean
185x4; x4; 155x5; x5; 165x5
a2. Band Dislocations with fitness tubing
5 setsx10
a3. Modified reverse hyperextension
0x20; 15x15;x16;x15;x15

B1. Hack Squat Speed Pulls
225 x 8 singles

C1. Overhead rack press
155x1; x1; x1; 160x1
C2. Reverse grip chin up
bodyweight x 8; x7; x6; x6
C3. Clean Grip Hang pull
225x8; 185x6; 185x8

D1. Full Back Squat
135x5; 165x5; 205x5; 215x5; 225x5; 245x5; 265x5
D2. Single arm incline press
40x10 ea; 45x 10 ea; 50x 10 ea

Go ahead with any questions. This is just a sample day taken out of context, so it's hard to really understand too much. Goal is max strength and speed-strength while keeping a relative oxygen deficit like I would on the pitch.
Click to expand...

Wow, intense. How long do you usually work out for? Was this all in an hour, more?

I've definitely been trying to push myself more recently and I think it's working. I was hanging with a friend today and he hasn't seen me in a little while and he mentioned how much bigger I've gotten.
 
D_22 said:
Wow, intense. How long do you usually work out for? Was this all in an hour, more?
Click to expand...
Takes longer. All said and done probably 90 minutes with a brief warm up, changing shoes and equipment in my crowded uni gym.

During sets there's very little rest though. The most rest I take in the first circuit is to mark my log book. 30 seconds between all reps on the hack squat. By the time I get to the C-triset and D-super set my rest normally ends up probably at like 20-30 seconds between all exercises.
 
Pilates. I've used it for about 11 years. I have a good machine and since my hubby had a trainer for years, I do listen to him when it comes to how much exercise.
He is the cook and we just don't have sugar in the house. I have to be realistic and admit if something like brownies would be in the kitchen , I'm not going to be the one to have 1 serving. Every few hours I'll be back.

So, better its just not there. We do eat a lot of fruit. My oldest and I are both picky eaters, and I won't eat meat.
Now that i think about it, I'm glad I don't have to cook for me. It's not easy.

My husband does more weights than cardio. I don't think either one of us does a lot of cardio. But I do swim a lot. More like a few hours paddling back and forth on that noodle thing , but it keeps me busy.
My hubby is one of those energetic people who wake up in an instant and says things like" I'm going zip over to....and then I'll drop by......
I however, still can't open my eyes . Our oldest is more like him and the baby more like me. So he gets a lot of exercise just from life in general.

I think staying away from sugar is important. More you eat, the more you crave.
And we do exercise every day except sunday. At least something. Our girls are lean, but getting them started on something like Pilates for toning is good, and then explaining to them the health benefits, even emotional benefits of mild exercise is important.

Keeping their muscles strong helps to prevent injuries and they both play some tennis.
Using common sense. Knowing your weakness ( like my inability to eat just a little sweets) so in that case, better to not eat any.

I was the one who wanted to exercise everyday. Or really, make the attempt everyday.
I know I'd be prone to making excuses. If it were a good idea to workout 3 times a week, well since I only need to do this 3 times a week, I can skip today and do it ......Thursday and Friday .
Or skip Thursdays and do it Friday and Saturday and Sunday!
And I'd keep that going till I was outta days. I know me. This way it becomes a daily habit. Least I get my bunz in there and do something . Thats the hardest part.
 
So been bringing some more focus on my shoulders, biceps, and triceps. Lat raises are definitely helping in further developing my shoulders. I just wish I've had more days at he gym for me to do them as my schedule's been busy. But I've been finding time to work out at the park. There's a stop where there's 4 bars on the floor and on each side I do 20 push ups. So in all, 160 push ups. May start pushing it to 25 push ups each in maybe another week or so as I noticed I'm starting to get used to it.
 
Workout almost every day, if I don't I feel like I'm on edge haha

My diet is pretty consistent, I stay away from pork, try to eat only lean meats (chicken, fish, quality beef, deer meat etc)

Lots of veggies, nuts, water

Instead of fruit juices & soda I replace it with fruit & I try to eat about 6-8 times a day with breakfast being my biggest meal

And I'm trying to put on about 10 pounds so I'm keeping my calories up

I like to switch it up in the weight room, a lot of high rep & olympic style lifts & with cardio I do a lot of swimming & football drills to keep my speed
 
Man, I am an INSANELY hard gainer. I've been 160 for about a year or so now. That's been my peak, some times I'd go a bit lower, but 160 was peak. FINALLY I gain one damn pound to 161. Jeez. :redface:

I've gotten some protein supplements and have been making some shakes in the past few days. Let's see what can come out of it.
 
I work out a bit, but going to try and start a routine tomorrow and monitor progress (in this thread). Will take a before pic and keep you all updated :)

Weighed myself last Monday and was 85.9kg (189lb) which is really heavy for me, so losing some weight is my key goal really.

my routine is pretty simple;

monday - chest/bench press
tuesday - cardio
wednesday - deadlifting/judo
thursday - cardio/HIIT
friday - offs
sat - squats
sunday - off/light cardio

each routine I start with a cycle and run and then the weights section is 4x4 with a warm up set. in a few weeks I will add boxing on a tuesday/thursday and add extra rest when my body tells me it needs it.

diet wise I'm pretty inconsistent :( i'm ok during the week but at weekends it all goes out the window. this is what will be hardest for me to cope with.

take a variety of supplements (multi vits, slow release vit c, flaxseed, omega-3, whey protein) and have recently purchased some natural test boosters and libido aids ( tribulus, horny goats weed, muira puama)
 
Last edited:
Does anyone have any advice for some good(safe) supplements that I can get on to slim down? I work out regularly and my diet is moderately healthy. I take a protein shake after my workouts and use it as a meal replacement to keep my calorie intake in check. Is there any supplement that will increase my testosterone levels? Has anyone used HGH, advice?
 
First of all, thanks D22 for giving me the link to this thread.

I used to work out and play sports ( basket-ball, soccer)when I used to be younger . Then with university and then work I stopped altogether doing any physical activity.

Combined with my bad eating habits , my weight ballooned to 205 lbs .
Even though I haven' t worked out seriously other then doing sit-ups and push-ups , I was able to drop my weight to 175 lbs, mainly by reducing my eating portions. I was eating way too much.

Now I want to get my abs of steel.
My diet is pretty much inexistant . I do eat fruits and vegetables.
However I eat too much pork and steaks. I eat also too much Rice and white bread.
I also drink too much fruit juice and soda. Luckily for me, in the last year, i was able to cut down on snacks (donuts,chips,etc...)


I haven't planned yet a routine. But I do plan on working all parts of my body
(legs , shoulders, biceps , triceps, back)
I also plan in doing cardio .I intend to do this by swimming.

I'll have to come back later with a more structured routine.
 
My abs have been looking pretty good recently compared to the past few months. Most of my diet has been consisting of oatmeal and burgers with some veges due to lack of money. I should start working this week, so that should change soon.

I haven't been doing heavy weights as I should due to not being able to have access to my school gym, but that may change soon. I'll be going to the gym today, though. Trying to work on legs and traps.

I also ended up going past 165 over the summer, but eventually got busy with shows and started to lose those gains. Bah.
 
Bumped. Been too long.

So the past few months I've been working out very consistently with my bf. I'm not anywhere where I'd like to be but I've been noticing a difference and lots of people have been noticing also and giving me compliments. My legs still seem to be lacking compared to my upper body. Seems the only part of my lower body that has gotten bigger was more so my ass than any other part. Also been trying to focus a bit more on my traps and shoulders.

I've started a work out journal to help me monitor my progress as a lot of the time I would change the amount of weight i was doing due to never remember what i was doing before and how many reps, etc. It's been very helpful.

As for powder, been taking Elite XT to help me gain. Months ago I was saddened to learn that I had dropped to 157 pounds. Last I checked about 2 weeks ago, I was up to 161. I'm trying to at least get to 170 by the end of the year.
 
Rodney leaks precum after minutes of exercise

Watch from 12:45 on

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Damn!

I'd be glad if you know such videos of other sportsmen.
 
W
D_22 said:
Hey, guys. For the bigger body builders, what are your techniques for widening your shoulders?

Kellan Lutz when from this...
kellan-lutz-20081210-477381.jpg


To this...
http://i1.squidoocdn.com/resize/squ...107147771photo_1277218770kellan-lutz-diet.jpg

Extreme difference, especially in the shoulders area.
Click to expand...
Who do you think is bigger weight-wise Lutz or Cavill?
 
Have been working out more this year, and also started paying more attention to my diet.
Purchased a pull-up bar to incorporate pull-ups into my workout routine. So far pull-ups improved from 3 reps to 11 reps using an underhand grip and from 1 rep to 8 reps using an overhand grip.
Lost some weight this year as well. Would still like to lose a little bit of fat around the midsection but I don't think my body fat percentage has ever been as low before as it is now.
Quite happy with what I've achieved so far.

Here's a progress pic: Today compared with July 2020
P1340091.JPG
 
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