What's your gym routine?
 

Eager to get back into shape after a few months of downtime.

Don't give me the bullshit pre-workout formula followed by the post-burn protein weight calibration milkshake slam shit.

I want raw numbers. What you lift, how you lift it and how many times a week you do it.

Thanks in advance.

You going for bodybuilding or strength? I assume bodybuilding. Though if you do happen to be going for strength which alot of my friends are moving to because they prefer to show off what they can lift over showing off big muscles. Then check out:

http://www.canditotraininghq.com/fre...ngth-programs/

You'll gain size on any program, especially if you are just getting back into it, you just dont gain quite as much size on strength programs.

Most of the guys who have large fitness youtube channels follow this program themselves. Hes great

Strength, actually. I want to lift heavy things, not look like a monster.

Thanks for the link.

Yeah his youtube channel is great:

https://www.youtube.com/channel/UCWZ...v277d7hBa1nRfg

https://www.facebook.com/CanditoTrainingHq

He mainly focuses on squats (which most people should) and his squat is probably around 550lbs so damn impressive , he's 5'7, 21 years old, and 180lbs. He was doing 500lb squats at 20 years old 167lbs, pretty nuts

The best plan is to not have a plan when it comes to the gym. Do as many reps and sets needed to fatigue the muscles. Mix it up with body part splits....do legs one day, or maybe legs and back. Take 4 days off and do a whole body workout. Don't get into a tight routine.

Isolation exercises have their place, but don't focus on shoulder raises and bicep curls. Use the big three...squats, deadlifts and bench pressing.

Use progressive overload -- that is, make sure your goal is to add weight to each exercise over time. I spent the longest time swinging around the same weight. I didn't start seeing real results until I made an effort to add higher poundages to all of my lifts.

Do hill sprints twice a week. Fat will melt off your body and your metabolism will be elevated when you're not in the gym.

Spend more time out of the gym than in it. You make progress when you're not tearing up muscle fibers.

get a good protein supplement.

My current protocol:

Back
Lat Pull downs to the front– 2 sets 10-12 reps
Close grip lat pull downs- 2
DB Rows or barbell - 4 sets 10-12 reps -
Heavy deadlifts- 4 sets 8-12 reps
Seated close grip Cable Rows 4 sets 12-15 reps - Squeeze for 1 second every rep (Do wide grip nxt week and pull to chest instead of belly botton.)
Hammer strength high row- 3 sets 10-15 reps
Shrugs- 5 sets- 10-15 reps (Any style)

Chest
Incline Bench press- bar or dumbbell or smith machine—4 sets 8-12 reps
bench press- bar, smith machine or dumbbell—4 sets 8-12 reps
Dips- deep—legs pulled back a bit- 12 reps
Cable flys- 2 sets normal form, 2 sets down and around, 2 sets from bottom 15 reps
Ledges- lay on flat bench---hold DB;s in a press postion over your forehead. Then to a fly motion. So its really hitting the ledge of the upper chest

Legs
Leg extensions- 3 sets warmup
Squats (deep) 5 sets 8- 12 reps
Leg press 4 sets 10-15 reps
Lying Leg Curl 4 sets 10 to 12 reps –Squeeze for 1 second every rep
Stiff leg Dead lift with dumbbells 4sets 10-12 reps (Focus on Ham stretch—Not so much the core/top of the movement)
Leg Extensions- 3 sets- 2 heavy sets and 3rd set will be a drop set and burn out til you cant take it.
Seated Calves –-4 sets 10-12 reps

Shoulders
Exercise to be performed in order
1. Seated Dumbbell Press (or Smithmachine shoulder press) 4 sets 10 – 12 reps
2. Standing side lateral raise - 5 sets 10-15 reps
3. Bent over rear lateral raises (Dumbbell, cable, or pecdeck) – 4 sets 12 - 20 reps – keep arms in natural bend. It’s a short control motion
4. Wide grip upright rows - 4 sets 10-15 reps
5. Dumbbell front raise- 4 sets 10-12 reps
6. Barbell shrugs- 4 sets 10-15 reps. (Squeeze at top for one full second then let it stretch)

Arms
(Switch the order up every week with arms)
Tricep pressdown- straight bar- 2 sets 12 reps; rope 2 sets 12-15 reps; reverse each arm 2 sets 12-15 reps
Overhead tricep extension- 3 sets 10-12 reps
Dips- on dip machine- 4 sets- 12-20 reps
Skull crushers or Close grip bench press- 4 sets- 10-12 reps
Alternate dumbbell bicep curls- 4 sets—10-12 reps each arm
Preacher curl (machine or free) 3 sets- 8-15 reps
Barbell curl 3 sets—wide, neutral, closer grips- 10-12 reps
Hammer or reverse curls- 3 sets- 8-12 reps

By not having a workout plan and tracking progress you might as well set yourself up for failure, especially being a "newbie" so I do not suggest walking in with no routine in mind just pushing random weights around. Im an all or nothing kinda guy so I like to do things 100%. If you want to really succeed get myfitness pal and track your lifts, progress, and calories. If you have any questions albeit diet or training related let me know!

None. Biking and occasional swimming + sex once in 2 days or more.

This is the one I'm currently following. Perfect since I can get in and out, including warmups in just over an hour.

http://forum.bodybuilding.com/showthread.php?t=4195843

I also like StartingStrength 5x5. Both programs target the big compound moves.

Mine is 'running'...

When I find I am near a gym, I run as fast as possible in the opposite direction....

Yeah you can't go wrong with Starting Strength 5x5

after some back problems started swimming instead of GYM, feels great ;)

Same here so for now Eliptical for 45 min and then some stretches and a few light weights.

As for swimming, only when I am at the lake as I have a total discuss for public swimming pool.

This week prepping for Rugby 7's Qualifier in San Diego on Saturday. Changing it up since I will most likely have to take 1/2 of next week off. I've been running a similar routine for about 5 weeks now. Executing legs twice a week. It's putt me in decent shape. Diet needs work. I don't eat all day and grub out late in the evening.

Monday
Front Squats (2 sets light with high reps - 3 sets heavy low reps)
Leg Extensions (4x12 15 second rest between sets)
Lay down leg curls(4x12 15 second rest between sets)
Step ups (4x12 15 second rest between sets)
Box jumps
Tricep pull downs
Overhead tricep extensions
single arm reverse tricep pull down
Crunches till fail
Evening
Sprints 30 minutes till fail (10, 22, 50 meters with 30 second rest) Start from the ground

Tuesday
Deadlifts
lat pull downs
rows
pull ups till fail
Evening Rugby practice (2 Hours)

Wednesday - Rest

Thursday
Clean and press (Heavy)
Machine shoulder press
Shrugs
Front raises
side raises
Machine curls
curls till fail
Back squats
Rugby Practice (2 hours)

Friday rest/travel to California in the evening

:thumbsup

running with jumps between bars and pubs... with rests in wine shops...

12,16,22,40oz curls!

Completely non existent.

Don't have a gym routine, but to stay in shape basketball, curls, situps, pushups, squats. I'm pretty good about doing this 3 to 5 times a week.

Do some shit at home and to look like Arnold. I am milking my previous years "hard work" (way past) and my high testosterone level. Well, not like Arnold, more like Russel Crowe from Gladiator.

Real secret even in harder workout is to let your muscles rest enough, so no training every day, nada. My hardest routine was every other day, and even then I kept two to three days breaks now and then.

just healthy food... .and each day, five - six times a week 2 hours of full power workouts!

Typing on my keyboard is very strenuous.

Usually try and get in around 20-30 min of cardio at lunch, then do some weights or conditioning when i get home.

Usually a full routine including drop sets of the standard daily routine, then alternating dead lifts and squats (5 days a week)

If you really want to push and burn/build try some HIIT, I'm doing it as a finisher with battle ropes

30 seconds sets/20 rest - 10 variations non-stop

Best thing I've ever done for my workout

There is a mountain next to my home. 700 Meters in height. I walk up and down twice a day. Takes me 2 to 3 hours depending on route and I see a lot of wild animals on the way.

i have no problem as long as i go very early in the morning.

Great advice!:thumbsup

Who are you, Hugh Hefner?

Add some cash to my account and you might be able to see one. :1orglaugh
I'm buying sluts out per/week, capisce?

he forgot to said the 100 euros per sex hour.

:thumbsup:thumbsup

Simple as that :

http://i.imgur.com/wPPPrxL.gif

And that's how you get your boots off.

I ride my bike for 60-90 minutes 3-4 days a week. on the days I dont ride I lift my kettlebells for around 30 minutes. Getting back into the lifting groove so I am taking it slow for now. Feels good. I do pushups in the office too when I have a free moment. Occasionally I will put my friends in half nelsons and crossface cradles for fun.

Jefit
 

I have been using this app for almost 3 years now and its my favorite.

JEFIT is awesome and I am surprised its never in the top categories in charts.

Other than strength and core training 4 times a week, I play basketball twice a week for cardio.

I try to run, but its so boring :(