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Author Topic: post your workout routine  (Read 3213 times)

anabolichalo

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post your workout routine
« on: January 24, 2013, 07:52:18 AM »
i workout like this


once a week upper body

3x8-12 chest machine
3x8-12 supinated bent over barbell row
3x8-12 incline dumbbell press
3x8-12 supinated pull down

once a week lower body

3x12-15 leg press machine
3x12-15 leg curl machine
3x12-15 standing calf raise


is this any good
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Tito24

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Re: post your workout routine
« Reply #1 on: January 24, 2013, 07:52:53 AM »
bring the weight up and then down
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Kwon_2

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Re: post your workout routine
« Reply #2 on: January 24, 2013, 07:56:21 AM »



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daddy8ball

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Re: post your workout routine
« Reply #3 on: January 24, 2013, 08:01:50 AM »
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The answer is "yes".

IronMeister

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Re: post your workout routine
« Reply #4 on: January 24, 2013, 08:10:03 AM »
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anabolichalo

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Re: post your workout routine
« Reply #5 on: January 24, 2013, 08:11:15 AM »
going to try this today. i dont really like these guys but i thought i'd give it a shot

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funk51

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Re: post your workout routine
« Reply #6 on: January 24, 2013, 08:12:02 AM »
i do this a couple of times a fay i catch a buzzz. ;D ;D ;D ;D
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Coach is Back!

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Re: post your workout routine
« Reply #7 on: January 24, 2013, 09:13:11 AM »
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Coach is Back!

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Re: post your workout routine
« Reply #8 on: January 24, 2013, 09:27:13 AM »
Ok, I'll humor you. Two days lower body, two days upper. Today....


Foam roll w/ Thoracic mobility

Wall slides - 1x20
T-spine rotations - 1x15
YTW w/external rotation - 1x10
Jaeger band complex - 1x10 (ea)

1/2 kneeling med ball rotations - 3 x 15
Sled marches - 3 x 20 yards with 190lbs

Medium grip Bench - 6 x 3-1
Close grip 3 board press - 5 x 5-2

Inverted rows w/vest and thick rope - 3 x 8
paired w/
3pt DB rows - 3 x 10

Landmine press - 3 x 5
paired w/KB press - 3 x 5

Keg walks - 3 x 40 yards w/170lb keg (water filled)

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dan18

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Re: post your workout routine
« Reply #9 on: January 24, 2013, 09:40:41 AM »
Quote from: anabolichalo on January 24, 2013, 07:52:18 AM
i workout like this


once a week upper body

3x8-12 chest machine
3x8-12 supinated bent over barbell row
3x8-12 incline dumbbell press
3x8-12 supinated pull down

once a week lower body

3x12-15 leg press machine
3x12-15 leg curl machine
3x12-15 standing calf raise


is this any good
you must be a hell of a good swimmer
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p

Papper

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Re: post your workout routine
« Reply #10 on: January 24, 2013, 09:42:45 AM »
Power yoga once a week. Some stairmaster and threadmill sprints.

Situps and pullups when I feel like it cirka twice per week.
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Hulkotron

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Re: post your workout routine
« Reply #11 on: January 24, 2013, 09:44:53 AM »
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Hulkotron

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Re: post your workout routine
« Reply #12 on: January 24, 2013, 09:45:27 AM »
Kwon is probably the fittest man in this thread based on my review of his routine.
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funk51

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Re: post your workout routine
« Reply #13 on: January 24, 2013, 10:58:20 AM »
Quote from: funk51 on January 24, 2013, 08:12:02 AM
i do this a couple of times a fay i catch a buzzz. ;D ;D ;D ;D
the second rep can be a bitch sometime.
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anabolichalo

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Re: post your workout routine
« Reply #14 on: January 24, 2013, 10:59:40 AM »
Quote from: Hulkotron on January 24, 2013, 09:44:53 AM
Not really sorry bro.
please ellaborate

you mean not enough volume?

i thought natural shrimps should not train a lot
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orion

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Re: post your workout routine
« Reply #15 on: January 24, 2013, 12:07:54 PM »
Quote from: Coach is Back! on January 24, 2013, 09:27:13 AM
Ok, I'll humor you. Two days lower body, two days upper. Today....


Foam roll w/ Thoracic mobility

Wall slides - 1x20
T-spine rotations - 1x15
YTW w/external rotation - 1x10
Jaeger band complex - 1x10 (ea)

1/2 kneeling med ball rotations - 3 x 15
Sled marches - 3 x 20 yards with 190lbs

Medium grip Bench - 6 x 3-1
Close grip 3 board press - 5 x 5-2

Inverted rows w/vest and thick rope - 3 x 8
paired w/
3pt DB rows - 3 x 10

Landmine press - 3 x 5
paired w/KB press - 3 x 5

Keg walks - 3 x 40 yards w/170lb keg (water filled)



How much do you charge someone for that routine?
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bigmc

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Re: post your workout routine
« Reply #16 on: January 24, 2013, 12:10:00 PM »
day one - kung fu

day two - boxing

day three - hitting a tyre with a sledgehammer

day four - the ultimate fighting championship
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dan18

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Re: post your workout routine
« Reply #17 on: January 24, 2013, 12:10:39 PM »
Quote from: orion on January 24, 2013, 12:07:54 PM
How much do you charge someone for that routine?
six pack and a hand job
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orion

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Re: post your workout routine
« Reply #18 on: January 24, 2013, 12:14:50 PM »
Quote from: dan18 on January 24, 2013, 12:10:39 PM
six pack and a hand job

Waaay too much! ;D
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Coach is Back!

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Re: post your workout routine
« Reply #19 on: January 24, 2013, 12:17:20 PM »
Quote from: orion on January 24, 2013, 12:07:54 PM
How much do you charge someone for that routine?

Paypal is your friend
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nasht5

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Re: post your workout routine
« Reply #20 on: January 24, 2013, 12:22:01 PM »
MONDAY week A      PLATE RATTLERS 2013

DB press
3x15x50 2x10x70 2x5x90 2x5x110 2x5x120 3+x5x130
Dips
60
Machine incline
3x10
Peck deck 
3x10
Overhead press
3x10
3way DB raise 
3x10
Rev. pk dk
3x10
Overhead tri ext / Biceps 
3x10
Triceps pushdowns / Biceps
3x10
Calves / glutes

TUESDAY
Squats SSB
5x’s
Leg ext
3x10
Leg curls
3x10
Dirty girls
3x10
Calves / glutes / frog squats

FRIDAY
Bench - boards
Close gripe BP
3way DB raise
Rev. pk dk

SATURDAY - Anderson

Shannon - Wide chins / underhand chins / neutral chins
Troy - Wide LPD / underhand LPD / neutral LPD
Seated cable rows
Troy - Deadlifts x1-3
Hypers
Biceps
Leg ext / leg curl / dirty girls / calves / glutes / frog squats



TUESDAY – Anderson    WEEK B

Squat - monolift
Heavy reps
3’s-5’s
Leg ext
3x10
Leg curl
3x10
Dirty girls
3x10
Hypers
4x10
Calves

WEDNESDAY

Bench full range
5x’s
DIPS
60
Machine incline
3x10
Peck deck 
3x10
Overhead press
3x10
3way DB raise 
3x10
Rev. pk dk
3x10
Overhead tri ext 
3x10
Triceps pushdowns
3x10
Calves

THURSDAY

Shannon - Wide chins / underhand chins / neutral chins
Troy - Wide LPD / underhand LPD / neutral LPD
Seated cable rows
Hypers
Biceps
Leg ext
Leg curl
Dirty girls
Calves / glutes / frog squats
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sept 10th APF
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