6fbfd8 No.145053
Post what you do in the gym and let /fit/ tell you what you're doing wrong. Include diet/schedule if you feel like it
>low weight dumbbell warmup
>skullcrushers/hammer curls/ohp in rotation
>cable tricep extensions
>pec flies/bench press
>lat pulldowns
Complete this over the course of 2 hours. Essentially do this every time I go to the gym, switching out bench press for deadlift usually. Been working out for just over 2 months now.
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4180ef No.145057
My workout consists of posting the same thing over and over.
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2acab1 No.145064
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b1d9eb No.145067
>throw a huge rock
>do a few pushups
>walk in the wood
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0e4905 No.145069
Monday
1. Run 2200m fast and sprint 800m
2. Pull ups, 2xto failure
3. Weighted crunches, 2x12
4. Leg raises 3x15
5. Side planks 2x 45s each side
6. Weighted 45º side bend 2x 15 each side
7. 2x10 deadlift
With this I work all of my waist muscles
Wednesday
1. Run 2200m fast and sprint 800m
2. 2x10 dumbbell bench press
3. 3x12 decline push up
4. 2x? Standing fly
5. ? Barbell military press
With this I work all of my chest muscles
Friday
1. Run 2200m fast and sprint 800m
I don't know, maybe arm and back exercises, I still haven't thought about it
Saturday
1. Run 2200m fast and sprint 800m
I don't know if I'll do specific leg exercises, maybe squats, but I intend to work the core in here for overall strenght. What do you think?
I'd like to workout everyday, but I doubt I'll have time. Anyway, I'm following a line aiming to be 007. Do you think this is the training regimen?
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f4f660 No.145159
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5d62de No.145180
Push/Pull 3-4x per week
Push
>Bench
>Seated DB OHP
>Incline Bench
>Dips
>Decline Bench
>Lateral Raises
Pull
>Lat pulldown with some V-shaped grip
>Single arm rows on a plate loaded machine
>Decline rows on a plate loaded machine
>Barbell Shrugs
>Preacher curls
>Crunch plate loaded machine
Diet is maintenance at ~2k kcal, 40% carbs, 30/30 fat and protons. Mostly oats, turkey breast and vegetables, sometimes peanuts, eggs and wholegrain bread.
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ade16b No.145210
Right now I'm doing the Evil Russian push up program, but I'm also doing large and small figure 8's with a 5 lb db (a la nunchucks). I'm holding the db in the center right now but after the program I'm going to do it again, and with a asymmetrically loaded db (5 lbs). I drop the figure 8s when I'm reaching the point I can't do the push ups.
WEEK 1
Mon: 100% test, relative intensity (RI) 30% Set frequency (SF) 60 min
Tues: RI 50% SF 60 min
Wed: RI 60% SF 45 min
Thurs: RI 25% SF 60 min
Fri: RI 45% SF 30 min
Sat: RI 40% SF 60 min
Sun: RI 20% SF 90 min
WEEK 2
Mon: 100% test RI 35% SF 45min
Tues: RI 55% SF 20 min
Wed: RI 30% SF 15 min
Thurs: RI 65% SF 60min
Fri: RI 35% SF 45 min
Sat: RI 45% SF 60 min
Sun: RI 25% SF120 min
WEEK 3
Mon: 100% test
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8d74e8 No.145211
200 push ups every morning
Gym at night.
Run a mile
Squat light
Squat heavy
Run a mile
IF for diet, but eat whatever. Cook most meals from scratch.
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fb6401 No.145407
Monday: Deadlift and deadlift accessories
Tuesday: Bench and bench accessories
Thursday: Squat and squat accessories
Friday: OHP and ohp accessories
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7c8404 No.145422
>>145180
BUT WHERE'S THE FUCKING SQUATS
>Cleans, 5x3-6
>Weighted Pull-ups, 5xmax
>50 pull-ups, 50 chin-ups
>2 minutes sit-ups, 2 minutes leg raises
>1 mile run
>OHP, 5x4-8
>Clean and Jerk, 8x3-5 (increase weight until failure)
>Weighted dips, 5xmax
>50 push-ups
>100 V-ups, 100 Russian Twists
>3 minutes max burpees
>3-mile run
>Deadlift, 8 sets (final 4 sets at a weight that allows 4 or less reps)
>Snatch, 8x3-5 (increase weight until failure)
>Handstand Push-ups, 5 sets max
>L-sits, 4 until failure
>Sprints
>Squat, 8 sets (final 4 sets at a weight that allows 4 or less reps)
>Front Squat, 5x8
>3-minute plank
>2-mile run
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b74da7 No.145449
Monday: squat heavy, squat light, front squat , barbell lunge
Tuesday: bench heavy, bench light, dips
Thursday: deadlift heavy, rack pull heavy, weighted pull ups, heavy rows
Friday: press, dB press, CG bench.
Kettlebell circuit or something for conditioning after lifting.
Sambo and MMA 4 times a week
Diet: my gf is an amazing cook so usually just what she's having
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296743 No.146543
>>145053
>have anger problems
>do whatever the fuck i can with two 17lb dumbells i bought each time i get angry
>im already getting buff
i just try to make the best of my problems :)
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8cd1b3 No.146545
Push day
>Skwatz 5x5
>OHP 5x5
>Bench 5x5
Pull day
>Diddlylift 5x5
>Pendlay row 5x5
>Chinups 5xfailure
No cardio because I physically can't sustain both heavy lifting and cardio while eating under. I already occasionally struggle to finish this routine as it is.
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28c2ec No.148254
>>145067
>>146545
>Bruce
gay af tbqhwyf
>>145407
>>146543
Short, sweet, unique - I like it
I'm working on a week right now, just finishing up the semester, on getting my program/routine together for the Summer. Any tips on how I should go about this? I've never really taken this kind of thing seriously, and I'm not too keen on picking up some random shit from the interwebs as much as I'm trying to make sure that what limited supplies I've got are put to best use, as a natty lifter.
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69861e No.148275
>>146545
Add in extra skwaatz on the pull day.
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e4d2c9 No.148305
I usually do the big six a few times times:
>vertical lower body push
Squats, leg presses
>vertical upper body push
Shoulder presses, raises
>vertical lower body pull
Deadlifts
>vertical upper body pull
Pullups, dips
>horizontal push
Pressups, bench press, flyes
>horizontal pull
Rows
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67168b No.149089
Even days
25x3 50 lb dumbbell chest press
12x3 50 lb over head dumbbell press
34x3 situps on a bench, feet weighted down
12x3 50 lb arm curl dumbell
12x3 toe raise 50 lb dumbbell
12x3 shoulder shrug 50 lb dumbbell
20x3 unweighted squat
Odd days
5k elliptical
I travel for a livin so I don't have access to anything beyond dumbbells. Can't help but feel like i'm missing something major in all this.
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0a1e79 No.149091
<only have dumbbells
>pushups (usually do shit), squats, and anything i can think on the spot that warms me up without lifting weights
>go heavy on a dumbbell deadlift
>farmers walk
>bicep curls (go a bit lighter)
>wrist work (go a bit lighter than bicep)
>go back into warmup just to see how i'm progressing or how much better i am and get a bigger ego
>do the whole dumbbell routine but lift as hard as possible without breaking form (if i break form, stop, rest and go a bit lighter)
i just want STRENGHT and anything that helps with my wrists and fingers.
>>149089
I heard that a barbell & pull up bar is the most optimal way to building strength, but much like anything there's multiple ways to bulid strength from rolling a rock, gripping a keg of beer, handstands, lifting heavy books with only your fingers, etc.
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67168b No.149092
>>149091
I have heard like wise, but i'm too fat to do one pull up despite lots of arm strength compared to where I was. I am on a 1.5k calorie diet while doing the above routine so I figger soon or later i'll drop enough weight to do it regular and buy one of those doorstop tools for hotels.
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0a6c25 No.149453
My routine right now, because I am fatter than I ought to be (like 18% bodyfat if I had to guess, which is 198 lbs for me at 6'1) is literally just as much walking and running everyday as I can handle. I do pushups and squats whenever I don't feel sore. If I feel sore, then I wait a few days.
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11f399 No.149534
A day:
>Squat 5x5
>Bench 5x5
>Bent Over Row 5x5
>Barbell Curl 3x8
>Close-Grip Bench 3x8
>Russian twists with landmine 5x8
B day:
>Squat 5x5
>Military Press 5x5
>Deadlift 5x5
>Calf Raise 3x8
>Barbell Shrug 3x8
>Russian twists with landmine 5x8
I swim for cardio because fuck running.
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