Author Topic: What are you training today?? (Read 3525 times)

IrishMuscle84 · « **on:** November 21, 2009, 08:23:36 AM »

Leg day for me...

Leg extensions

Squats

Hammies/leg curls

Maybe through in some shoulders....ill see how i feel. Off to the gym!!! hiho silver and away!!!!!!!!!!!!!!

Deadpool · « **Reply #1 on:** November 21, 2009, 10:51:26 AM »

I only do one strength workout a week. I'm a cardio slave now

buffbong · « **Reply #2 on:** November 21, 2009, 03:14:55 PM »

legssssss

Bar squats 15-12-10-8
leg ext 12-10-8
stiff barbell deads 10-8-8
abs
hanging leg lifts 2x25
wieghted crunches 2x25
oblique crunches 2x25

Coach is Back! · « **Reply #3 on:** November 25, 2009, 11:44:04 AM »

Trap Bar Deads
Box Squats
Elevate Bulgarian Split squats
GHR
Pull throughs

tbombz · « **Reply #4 on:** November 25, 2009, 03:17:52 PM »

arms...

ill do soemthng like this=

overhead dumbell extension
80lbs
100lbs
120lbs for 3-4 sets of 10-12 reps

barbell skullcrushers
bar
bar+25 per side
bar + 2 25's per side 3-4 sets 10-12 reps

rope pushdowns
4-5 sets

reverse grip pushdowns
4-5 sets

barbell curls
4 sets

dumbell hammer curls
4 sets

dual ppulley front double bicep curls
4 sets

IrishMuscle84 · « **Reply #5 on:** November 25, 2009, 03:45:36 PM »

Quote from: tbombz on November 25, 2009, 03:17:52 PM

arms...

ill do soemthng like this=

overhead dumbell extension
80lbs
100lbs
120lbs for 3-4 sets of 10-12 reps

barbell skullcrushers
bar
bar+25 per side
bar + 2 25's per side 3-4 sets 10-12 reps

rope pushdowns
4-5 sets

reverse grip pushdowns
4-5 sets

barbell curls
4 sets

dumbell hammer curls
4 sets

dual ppulley front double bicep curls
4 sets

Wow....thats almost exactly how i train my arms sometimes.

tbombz · « **Reply #6 on:** November 25, 2009, 04:00:07 PM »

Quote from: IrishMuscle84 on November 25, 2009, 03:45:36 PM

Wow....thats almost exactly how i train my arms sometimes.

great minds thrink alike..

goit any tips for a substituion for the barbell skullcrushers and barbell curls? those two have been getting boring lately

Coach is Back! · « **Reply #7 on:** November 25, 2009, 04:28:49 PM »

JM presses and 90 degree preachers

flexingtonsteele · « **Reply #8 on:** November 25, 2009, 08:32:22 PM »

db skullcrushers on a flat bench or an incline and alt db curls or like coach said preachers.

dyslexic · « **Reply #9 on:** November 25, 2009, 10:18:55 PM »

I've been doing a whole body old school routine lately.

oldtimer1 · « **Reply #10 on:** November 26, 2009, 08:02:12 AM »

I'm going in the basement right now to train. This is what I'm doing for back day.

Power cleans 3 x 3 then 1x1
Deadlifts 1 of 6
Chins 1 of max
Low cable rows 1 of 12
one arm dumbbell rows 1 of 10
reverse pulldown 1 of 10
stiff deads off a block 1 of 6
weighted hyperextensions 1 of 12
weighted crunch 1 of 30

Should take about 45 minutes. Then it's beer and turkey.

IrishMuscle84 · « **Reply #11 on:** November 26, 2009, 05:43:11 PM »

Quote from: tbombz on November 25, 2009, 04:00:07 PM

great minds thrink alike..

goit any tips for a substituion for the barbell skullcrushers and barbell curls? those two have been getting boring lately

lets see....instead of skullcrushers, do close-grip bench......i cant remember the last time i DIDNT do close-grip, ive done them every arm day for a long time. Best exercise for adding size to tris.

Probably my favorite tri routine is......

3-4 warm up sets,

Working sets.....

Single arm reverse grip pulldown

Close grip bench

single arm dumbell extensions

With that routine, its 2 light and 1 heavy exercises, then sometimes id do the opposite which was....

Warm up sets.....

Working sets

Close-grip

Single arm reverse grip pulldown

dumbell extensions

Soo this one is 2 heavy and 1 light exercises.....

Replacing barbell curls, do some kind of machine curl. I like the preacher curl machine, not the one where the pad is on an angle but the one that is staight.

Deadpool · « **Reply #12 on:** November 26, 2009, 05:54:04 PM »

cardio...cardio...ugh

slaveboy1980 · « **Reply #13 on:** November 26, 2009, 06:42:00 PM »

did back and biceps (every fifth day)

chins (weighted) 4x6-8 reps

t-bar rows 3x6-8

seated cable rows 2x10-12

barbell curls 3x6-8

preacher dumbell curls 2x10-12

reverse one arm cable curls 1x12

tbombz · « **Reply #14 on:** November 26, 2009, 06:47:54 PM »

couldnt work out yesterday or today so tomorrow im going to do chest tris and bis all in one workout, probably going to do this=

flat bench
empty bar
135
225
315
365
365
365
315
315
315
225

cable crossovers
5-8 sets pyramid up and down

dumbell over head extensions
80
100
120
120
120
120

rope pushdowns
5-8 sets pyramid up and down

barbell curls
5-8 sets high reps

dumbell supinate/hammer curls across the body
heavy heavy weight
light weight

Meso_z · « **Reply #15 on:** November 27, 2009, 05:14:40 AM »

im going to do legs today.

warm up with leg 2 sets extensions and 2 sets on the leg press.

stretch and flex/contract quads and hamstrings.

THEN

leg press 4sets

squats 4sets

leg extensions 3sets

lying leg curls 3sets

stiff leg deadlifts. 3sets

tbombz · « **Reply #16 on:** December 01, 2009, 08:14:15 PM »

today i did shoulders...

smith machine military press
135 5 reps
225 5 reps
275 3 reps 4 half reps
275 2 reps 4 half reps
275 2 reps 4 half reps
275 1 rep 1 3/4 rep 4 half reps
225 8 reps
225 8 reps

smith machine behind the neck press
135 5 reps
225 8 reps
225 8 reps
225 8 reps
135 15 reps

standing barbell raises
95lbs 8 reps
135lbs 8 reps
135 8 reps

standing barbell raises palms up
95lbs 8 reps

standing barbell raises
135lbs 8 reps

standing barbell raises palms up
95lbs 8 reps

standing dumbel laterals
20lbs dumbells 10 reps
40lbs 8 reps
45 lbs 8 reps
45 lbs 8 reps
45 lbs 8 reps
20llbs 10 reps
45 lbs 6 reps
20lbs 10 reps
45lbs 6 reps

dyslexic · « **Reply #17 on:** December 02, 2009, 02:16:25 AM »

.... and more nasty cardio...

IrishMuscle84 · « **Reply #18 on:** December 02, 2009, 09:58:41 AM »

Quote from: Meso_z on November 27, 2009, 05:14:40 AM

im going to do legs today.

warm up with leg 2 sets extensions and 2 sets on the leg press.

stretch and flex/contract quads and hamstrings.

THEN

leg press 4sets

squats 4sets

leg extensions 3sets

lying leg curls 3sets

stiff leg deadlifts. 3sets

My leg routine is similiar......Too me leg extensions should just be used as a warm up exercise for your knees and quads.

YoungBlood · « **Reply #19 on:** December 02, 2009, 10:15:20 AM »

Today will be a combination of dropsets, supersets, tri-sets, high reps...for quads and calves.
Today is the only day I plan as I go. It depends on what is available, what I can get away with using and not have people complain, and also how I feel. Certain variables are set, rest periods and amount of exercises as a base (I will do 4 exercises, but in those four, I may do a tri-set as the first exercise, dropset for the second, 100 reps on the 3rd etc...) but aside from that...anything is game.

slaveboy1980 · « **Reply #20 on:** December 02, 2009, 12:12:55 PM »

Quote from: YoungBlood on December 02, 2009, 10:15:20 AM

Today will be a combination of dropsets, supersets, tri-sets, high reps...for quads and calves.
Today is the only day I plan as I go. It depends on what is available, what I can get away with using and not have people complain, and also how I feel. Certain variables are set, rest periods and amount of exercises as a base (I will do 4 exercises, but in those four, I may do a tri-set as the first exercise, dropset for the second, 100 reps on the 3rd etc...) but aside from that...anything is game.

sounds like a waste of time.

allnatural · « **Reply #21 on:** December 02, 2009, 12:44:53 PM »

chest
tris
abs
cardio

YoungBlood · « **Reply #22 on:** December 02, 2009, 04:59:46 PM »

Quote

sounds like a waste of time.

If you say so.

Drolrevo · « **Reply #23 on:** December 02, 2009, 08:29:49 PM »

Quote from: slaveboy1980 on December 02, 2009, 12:12:55 PM

sounds like a waste of time.

Haha i was thinking that too. When i hit the gym i know exactly what im going to do before i set my foot in the door. I know exactly what weight and reps i need to achieve. Waste of time otherwise... How do u know u r training progressively or even maintaining? Progressive overload is the most important thing in strength training and especially so in bodybuilding too.

slaveboy1980 · « **Reply #24 on:** December 09, 2009, 03:40:35 AM »

Quote from: Drolrevo on December 02, 2009, 08:29:49 PM

Haha i was thinking that too. When i hit the gym i know exactly what im going to do before i set my foot in the door. I know exactly what weight and reps i need to achieve. Waste of time otherwise... How do u know u r training progressively or even maintaining? Progressive overload is the most important thing in strength training and especially so in bodybuilding too.

instinctive training is bullshit in most cases . alot of people don't progress as well and as fast as they could because they don't have a plan or a system when they train.