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Post Your Current Workout

Discussion in 'Health & Body' started by Hard2Fit, Oct 3, 2008.

  1. aleeboy

    aleeboy Senior member

    Oct 6, 2007
    i do dumbell ordinarily, but since i train alone, i soemtimes use a smith machine that i can set all the way down to flat floor level.

    When in your workout do you find these add the most value? How much weight should one push?
    I like the idea of using the smith machine for these....
  2. thekunk07

    thekunk07 Senior member

    Apr 27, 2007
    i close-grip 325 for 4 sets of 4-6 reps and do them first in triceps training.

    for chest, i use either 100lb dumbells or 375 set up on the smith for 4-6 reps, 3-4 sets.

    if you go the smith route, you must make sure the arms on the smith can be disabled or moved down in order to ensure that your elbows touch the ground. i use these in pl;ace of flat bench sometimes.
  3. theincumbent

    theincumbent Senior member

    Jun 19, 2008
    in the MD
    Day 1:

    Bench 5x5
    Bent-Over Row 5x5
    Deadlift 5x5
    Tricep Pushdowns 3x6-8
    Bent Bar Curls 3x6-8
    core work

    Day 2:

    Squat 5x5
    Wide Grip Pullup 1x50
    Clean and Press 5x5
    Calf Raises 4x12

    I am going 4-5 days a week depending upon my hectic schedule, and do slight variations depending upon when I get to the gym.

    Obviously, this is a poor modification of the 5x5 workout which IMO has really helped me. I increased my deadlift from 145lbs to 275lbs in about 5 months.

    I know 275 for Deads is nothing, but it was a confidence boost going up to that weight, especially considering my size 5 8" 152lbs.
  4. thekunk07

    thekunk07 Senior member

    Apr 27, 2007
    reviving a long dead thread.


    switched last week after 6 weeks of 5x5 to a modified GVT program:


    incline press, 10 x 6
    weighted chins, 10 x 6

    dbell flyes, 3 x 10
    close-grip rows/t-bar, 3 x 10


    30 mins cardio, 3.6 speed, 10.5 incline



    squats, 10 x 6
    rev crunch, 3 x 15
    wood chop, 3 x 15
    leg extensions, 10 x 6



    dumbell curls, 10 x 6
    tate presses or 2-hand dumbell extensions, 10 x 6
    lateral raises, 3 x 10
    mil presses, 3 x 10


    HIIT, 20 mins, 1.5 mins walking, 30 seconds running


    bball game

  5. globetrotter

    globetrotter Senior member

    Sep 28, 2004
    greater chicago
    for the first time since I met my wife, 11 years ago, I hit the gym 6 days out of 7 last week. this is what I am trying to do

    sunday - big 3 (incline press, squat, lat pulldown) + mil press 3 sets of 6-8, plus 1 hour boxing workout
    monday - morning, boxing workout, evening judo
    tuesday - big 3 + mil press, boxing workout
    wed -hatha yoga,
    thurs big 3 + mil press, racketball
    friday hatha yoga, judo
    saturday, collapse into a weeping wreck and sleep in a big ball of bengay.

    seriously, I was happy I was able to do it, but I was about as sore as I had been for years. I used most of a tube of bengay.
  6. Mr.Sly

    Mr.Sly Active Member

    Feb 12, 2009
    Keywords: Kettlebells, Clubbells, Crossfit, Strenght, Power, Explosive!

    Monday and Friday: Upper Body (35 Minutes) + core
    Two-arm military press
    Renegade Row
    Kettlebell Alternating Press
    Kettlebell Alternating Row
    2x5 of Windmills
    Clubbells work
    Core = 12 rounds of kickboxing in a thai bag.

    Wednesday and Sunday: Lower Body (35 minutes) + core
    Front Squats with two kettlebells
    One-arm snatch
    One-arm Kettlebell Overhead Squat
    Double Kettlebell Swings
    Clubbells work
    Core = 12 rounds of Legs work in a heavy bag

    Tuesday and Saturday : General Cardio (75 minutes)
    Swimming and running

    Everyday : (20 minutes)
    Grip Work, woody iron hand grip now at 400 pounds, goal 500! Started at 150
    Abs blast (situps, legraises, jackknife, russian twist)

    Be into Brazilian Jiujitsu for the past 10yrs! So sometimes i workout at the bjj club.
  7. javyn

    javyn Senior member

    Mar 15, 2006
    Weightlifting split: Chest and arm day: Flat bench Incline Bench Incline flies Standing hammer curls chinups Seated 1 rep alternating bicep curl (dont know specifically what this is called, but its where you take a full minute to do only 1 rep, very tough) Leg day: Squats (of course) Standing calf raises Then as a finisher, I wall squat (no weights) until I cry like a little bitch, usually doesn't take very long after a 5x5 of heavy weighted squats! My gf has noticed the whimpering coming from me after about 30 seconds of that. Back day: Deadlifts Bent over rows pullups I'm not much for cardio, so I'm just getting started with it, but am interested in trying Tae Bo. Currently though, on "off" days, I do burpee conditioning. 3 sets of 25 burpees along with mountain climbers and lunges. Very very tough, and almost impossible to do after my squat day when my legs are so sore, so I'm thinking about doing Tae Bo on that day. I know my routine isn't perfect, so I'd appreciate any criticism. I don't do certain body parts on certain days because my schedule is fluid. Sometimes I feel I only need 1 day of rest between a weighted workout, some days, like leg days, I may need 2 or 3 days to recover. Hardgainer big time here.
  8. John152

    John152 Well-Known Member

    Aug 11, 2007
    Burgener warmupx3x3 (20kg)
    Overhead squatsx3x3 (20kg)
    Snatch Dropsx3x3 (20kg)
    Some dynamic stretching stuff for about 5min total

    Clean (Reps depending on week, range from 3x1 at the lowest to 3x5 at the highest never more than 15 reps)
    Overhead squat 3x5
    Heavy snatch drops/balances

    Snatch (Same reps as clean)
    Back Squat 3x5
    RDL or deadlift depending

    Speed/technique work on C&J and Snatch
    Heavy sets of Jerks 3x5

    Max rep; C&J
    Max rep; Snatch

    Alot of focus on low reps heavy weight right now, but I'm thinking about adding in a pure strength cycle somewhere in there along the lines of Starting Strength, because I believe in Rippetoe's argument that for the most part the U.S. can't compete with the rest of the world because we're just not strong enough, too much focus on technique and not enough on strength. Whenever summer rolls around I'll start working out everyday and then start moving into twice a day workouts as I start looking at qualifying events for Collegiate Nationals, looking for a +200kg total at 77kg weight class for the qualifiers.
  9. R.O. Thornhill

    R.O. Thornhill Senior member

    Sep 15, 2008
    London, UK
    Monday: Chest and Legs
    Flat bench barbell press (4x)
    Flat bench single dumbbell press (3x)
    Incline bench flies (3x)
    Stability platform push-ups (3x, do as a superset with the flies)
    Barbell back squats (4x)
    Barbell lunges (3x)
    Barbell calf raises (3x)
    Barbell overhead squats (3x) or Barbell front squats (3x)

    Tuesday: Interval training - What I do differs a lot from week-to-week, but it is usually some combination of:
    Warmup (5 mins)
    400m-300m-200m-100m sprints, with 30 sec of rest/walk in between sprints
    2:00 minute sprint - 1:30 rest/walk, repeated
    Tabata interval sprints
    All-in-all, I spend about 45 minutes on this (warmup and rest included)

    Wednesday: Back and triceps
    Pull-ups (4x)
    Deadlift (5x5)
    Bent over barbell rows (3x)
    Incline bench dumbbell rows (3x)
    Incline bench dumbbell tricep extensions (3x)
    Dips (3x)

    Thursday: Interval Training - same basic idea as Tuesdays, but try to vary what I do (length of intervals, run vs. row, etc)

    Friday: Shoulders and biceps
    Barbell push-press (3x)
    Front dumbbell raises (3x)
    Cuban dumbbell press (3x)
    Incline bench dumbbell curls (3x)
    Standing barbell curls (3x)

    Weekend: Usually don't do much on weekends - it is time to spend with the family. If I do get a chance I skip a bit of rope, and if I have missed a weights workout during the week I try to catch up

    Try to do this sequence as diligently as possible - the real difficulty comes with my travel schedule which can be pretty intensive, and working out in hotel gyms can be limiting. Also, don't always manage to do five days. When I don't I mix HIIT and weights into single days, with fewer weight sets.

    I do my core work on the same days as interval training, pretty standard stuff - weighted swiss ball crunches, hanging leg raises, medicine ball twists, etc.
  10. legomaheggroll

    legomaheggroll Member

    Feb 16, 2009
    Hmm I don't have set days for certain groups as my work schedule rotates a little bit but I only take 2 or 3 days off a week from working out.

    Day One:
    Flat dumbbell press 3x10
    Decline 3x10
    Fly 3x10
    Incline dumbbell press 3x10
    I don't know that the heck it is called but you push the dumbbells together and do it like incline press haha 3x10

    Day Two:
    This is usually a back day and I typically do 5 different exercises hitting different areas of the back. I mix up machines all the time because I'm weird like that. Its all 3x10 here too.

    Day Three:
    4 abdominal exercises I couldn't tell you the name of them but I do them [​IMG]

    Day Four:
    This is the arms day. 3 exercises for biceps and 3 for triceps. I'm starting to realize I don't know the names of the stuff I do haha.

    Day Five:
    Shoulders - 4 excercises here (shoulder press, reverse fly, the machine that makes you look like you're doing the I feel like chicken tonight dance, and another exercise I can't find the name of)

    Each time I'm at the gym I finish off with 45 minutes on the elliptical. It looks like I just took a shower with my shirt on when I finish. I'm TRYING to get down to sub 10% body fat but I love me some food. [​IMG]
  11. Johnny_5

    Johnny_5 Senior member

    May 14, 2007
    In the woods
    Unfortunately, it is 4 days in a row but given my schedule this is really all I can swing.

    Monday Chest/Biceps

    Incline DB press 4 sets 6-8 reps
    Flat DB press 4 sets 6-8 reps
    Weighted lean forward Dips 4 sets 6-8 reps

    Barbell Curls 3x6-8
    Alternating Bicep Curls 3x6-8

    15 mins HIIT

    Tuesday Legs

    Squats 4x6-8
    45 degree leg press 4x6-8
    SLDLs 4x6-8

    Calf Raises 4x6-8
    Calf Raises on 45 degree leg press 4x6-8

    Wednesday Shoulders/Traps

    Seated DB Presses 4x6-8
    Upright Row 4x6-8
    Reverse Flys 4x6-8

    DB Shrugs 4x6-8
    BB shrugs 4x6-8

    15 mins HIIT

    Thursday Back/Triceps

    Dead Lifts 4x6-8
    Bent over DB rows 4x6-8
    Lat Pull down 4x6-8

    Close Grip Bench Press 4x6-8
    Weighted dips (not leaning forward) 4x6-8

    15 mins HIIT

    Any critiquing would be appreciated.

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