Post your workout routine

[hawaii]

I been slackin' lately... Last time I worked out was like last Thursday and it was an in home pull-up/push-up routine.

I start off with one of these 3 variations:

10 overhand pullups
15 pushups
10 underhand pullups
15 pushups
10 pullups (don't know the name, but I use the different handles on the bar)

I start at 10, so I'll do 10 of each of the 3 different variations, and 15 push ups in between each set.

Next set I do 9, then 8, then 7 and so on til I get to 1. Last 1 I hold my place before droppin' down...

I do this when I get caught up doing something and end up not going to the gym on upperbody days.

called neutral grip. sounds like you can do a buncha pullups. add weight

 

[Nismo]

4-5 days a week. i run atleast 2-3 miles each session too.
arm days: curls, reverse curls, dips, military press, "arnolds", rows, various.

chest and back: bench, dumbell bench, rows, flys, military press, incline dumb bell press, deadlift.

i need to do more leg routines.

 

[tru_m.a.c]

Currently cutting. Trying to get back to my playing weight of 185.

I've been at 205 for much of the winter but I strained my peck the Monday after St. Patricks day weekend. (you already know why *facepalm*) I was benching around 350 then and now I can't even do a push up without some type of pain.

So I said fukk it and went back to focus on cutting/running.

Monday- Back/biceps
Tuesday- Mile run. Leg work. 200m form runs
Wednesday- Rest
Thursday- Alternate Ham/Quad Dominant days
Friday- Shoulder/triceps
Saturday- Mile run. Leg work. 100m form runs

Every day even the rest day has at least 30mn of cardio. And every other day is ab day.

I take:
- 2 slices of bread and a cup of fruit 30 mn before the workout
- 1 scoop NOxplode as I start each session
- wheybolic and casein with gatorade after each session
- 1 scoop casein with milk before bed
- GNC pro performance AMP ripped Vitapak
- drink a gallon of water every day

 

[patscorpio]

i do alternate week workouts these days...to lessen the wear/tear on my body while i go through these chiropractic treatments to fix my neck


every morning after i get out of bed and brush my teeth - i do 150 pushups on my fist and 150 crunches

week of lifting
week of cardio/boxing

on the lifting week

i usually warm with stretching and 2 sets of 20 pullups/chinups
mon - biceps/shoulders
tue - triceps/chest
wed - traps/back
thurs - abs/legs
then finish by stretching


on the cardio week its consistent
mon-thurs

stretching
3-4 mile run on treadmill
20 mins on the stepper at highest setting
15 mins on the row machine
15 mins on the crosstrainer on hill with aerobic setting (alternate speed intervals)
15 mins on the bike on hill

stretch
jumprope for a round to warm up

mon - 5-10 rounds on the speed bag (3 min rounds; 30 sec rest)
tues - 5-10 rounds on heavy bag (3 min rounds; 30 sec rest)
wed - 5-10 rounds on double ended bag (3 min rounds; 30 sec rest)
thurs - 5-10 rounds on heavy bag (3 min rounds; 30 sec rest)

then i do padwork after on occassion to finish (usually if i do it then i won't do that many rounds on the bags because padwork is some brutal shyt lol)

supplements took (as of 5/2/2012)

whey protein
multivitamins
tri-amino complex (l-arginine/l-ornithine/l-lysine)
fish oil 1500mg
glucosamine
cayenne
biotin
zinc
dhea

 

[Sonic Boom of the South]

i do alternate week workouts these days...to lessen the wear/tear on my body while i go through these chiropractic treatments to fix my neck


every morning after i get out of bed and brush my teeth - i do 150 pushups on my fist and 150 crunches

week of lifting
week of cardio/boxing

on the lifting week

i usually warm with stretching and 2 sets of 20 pullups/chinups
mon - biceps/shoulders
tue - triceps/chest
wed - traps/back
thurs - abs/legs
then finish by stretching


on the cardio week its consistent
mon-thurs

stretching
3-4 mile run on treadmill
20 mins on the stepper at highest setting
15 mins on the row machine
15 mins on the crosstrainer on hill with aerobic setting (alternate speed intervals)
15 mins on the bike on hill

stretch
jumprope for a round to warm up

mon - 5-10 rounds on the speed bag (3 min rounds; 30 sec rest)
tues - 5-10 rounds on heavy bag (3 min rounds; 30 sec rest)
wed - 5-10 rounds on double ended bag (3 min rounds; 30 sec rest)
thurs - 5-10 rounds on heavy bag (3 min rounds; 30 sec rest)

then i do padwork after on occassion to finish (usually if i do it then i won't do that many rounds on the bags because padwork is some brutal shyt lol)

supplements took (as of 5/2/2012)

whey protein
multivitamins
tri-amino complex (l-arginine/l-ornithine/l-lysine)
fish oil 1500mg
glucosamine
cayenne
biotin
zinc
dhea

yooooo pat, what up brah

 

[sknk80]

right now its

M: Shoulders/triceps
T: Legs
W: Chest/biceps
Th: Back/calf
Fri: Rest
Sat: Boxing
Sun: Rest

once I get back from my vacation in July and get settled into my new job i'll be giving PHAT a try

 

[patscorpio]

yooooo pat, what up brah

nothing much my breh other than maintainin..whats good with you?

 

[patscorpio]

I needs my creatine, I'ma call the airline tomorrow to see what I can do

just get the creatine in pill form breh...i did that before when i had to fly to texas..no issues

 

[Sonic Boom of the South]

nothing much my breh other than maintainin..whats good with you?

Still in the desert man

 

[patscorpio]

Still in the desert man

i hope you are still going to be going hard on these fatbodies on this new site here lol

 

[Ashyneezz]

Sun-Rest
Mon-Chest, triceps
Tue-Legs, core
Wed-Back, biceps
Thurs-Cardio
Fri-Abs
Sat-Rest

Do 10 mins bike before workout & 20 mins elliptical after each workout

 

[you're NOT "n!ggas"]

shyt all i do is run. 4,5 sometimes 6 miles. but i'm prolly about to switch up once i hit 180 and do shyt for tonin. my abs mainly. football and genetics already blessed me with a swole frame

 

[GoldenGlove]

Yesterday I hit the gym, did some leg/core stuff.

Did...
Squats
Leg Press
Incline squat
Lunges
Hip abduction
Leg extensions
Calves

Finished it with abs and 2 sets on the incline bench, just cause I haven't been there for arms in a while

 

[NY's #1 Draft Pick]

Aight brehs been on a steady workout routine for two months now..i been working out my shoulders like crazy trying to get em like my boy shumpert.

any suggestions on great shoulder workouts especially for deltoids?

 

[ThatKidBlackHippy]

just did chest/triceps. my routine when doing these is pretty much variations of these:

dumbell bench (alternate with barbell every other week)
some sort of fly movement (incline, flat, or machine etc)
incline bench (alt. with dumbell etc)
weighted dips
skull crushers
kick backs or tricep pulldowns