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Thread: Post Your Workout!

  1. #1
    BlackSheep's Avatar
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    Post Your Workout!

    Hey everyone

    I have noticed there are a few people here who seem to be pretty fit or at least interested in becoming fit. For myself, Keeping healthy and in shape is one of the most important aspects of my life. My job and even more importantly my life and the life of others depends on it. Being a Soldier is not an easy job and requires you to be in peak physical shape at all times. But I digress..

    I am very interested to see where some other people are at. What you are all doing for your own routines. If you're happy with your results. Or even if you come here to just find a beginning as to where to start. I am and am sure there are many others here who are full of knowledge on the subject. So please feel free to ask any questions you may have about anything and I will get back to you on it as soon as I can.

    So I will start .. Let me know what you guys think, or if you have any suggestions for me. I am currently in a Cut phase. This is my workout


    Feel Free to add whatever weight you see fit for yourself but these are my numbers. Keeping in mind this is week 6 numbers of my routine.

    Day 1 CHEST

    Incline DB Press - 4 Sets 8-12 reps -- 70lb x 8 reps -4 sets
    Incline DB Flys - 4 Sets 8-12 reps -- 30lb x 10 reps -4 sets
    Decline DB Flys - 4 Sets 8-12 reps -- 30lb x 10 reps -4 sets

    ~~Superset ~~
    DB Bench - 4 Set 8-12 reps -- 65lb x 8 reps - 4sets ( Assisted on last 2 sets or else fail at 7 reps)
    Flat back Flys - 4 sets 8-12 reps -- 25lb x 10 reps -4sets

    And then a 3 Part ABS routine of your choice.

    Day 2 BACK

    ALL Of Back day is a Superset

    BB deadlift - 4 Sets 8-12 reps -- 245lb x 8 reps - 4 sets
    Machine Pulldown - 4 Sets 8-12 reps -- 70lb x 10 reps - 4 sets

    Close grip Pulldown -4 Sets 8-12 reps -- 110lb x 10 reps - 4 sets
    Face Cable Pulls -4 Sets 8-12 reps -- 110lb x 10 reps - 4 sets

    Corner Row - 4 Sets 8-12 reps -- 225lb x 10 reps -4 sets
    Chest to bar Pullup - 4 Sets 8-12 reps -- Own body weight -8 reps -4 sets

    Single Leg calf raise - 4 Sets 8-12 reps -- Own body weight -15 reps per calf - 4 sets
    Double leg calf raise - 4 Sets 8-12 reps -- 600lb x 20 reps -4 sets (On Machine)

    Day 3 LEGS

    Legs Curls - 5 Sets 8-12 reps -- 70lb x 10 reps - 5 sets
    Stiff leg deadlift - 4 Sets 8-12 reps -- 205lb x 10 reps -4 sets

    Leg extention (drop set) 5 sets 8-12 reps -- 60lb x 12 reps -4 sets -- 5th set start at weight until fail pull 10 lbs off. Rep till fail , 10 more lbs off rep till fail. (SUCKSS)
    Legs press (drop set) 5 sets 8-12 reps -- 590lb x 12 reps -5 sets -- same as above but remove as you see fit) I drop 30lbs a set.

    ~~ SUPER SET ~~

    BB Squat - 3 sets 15 reps -- 135 x 15reps -4 sets
    DB Lunges - 3 sets 15 reps per leg -- 20lb DB x 15 Reps per leg -4 sets

    AB Routine of your choice 3 exercises .

    Day 4 SHOULDERS

    BB Shoulder Press - 4 sets 8-12 reps -- 100lb x 8 reps -4 sets

    ~~TRI SET~~

    Standing Side Lat Raise - 4 sets 8-12 reps -- 15lb x 12 reps -4 sets
    Arnold Press - 4 sets 8-12 reps -- 30lb x 12 reps -4 sets
    Standing Upright DB Row - 4 sets 8-12 reps -- 30lb x 12 reps -4 sets


    Incline One Arm Lat Raise - 3 sets 15 reps -- 10lb x 15reps - 4 sets
    Standing Low Pully Dealt Raise - 4 sets 15 reps -- 45lb x 15 reps - 4 sets

    BB Shrugs Behind Back - 4 sets 15 reps -- 135lb x 15 reps -4 sets
    BB Shrugs Infront - 4 sets 8-12 reps -- 180lb x 15 reps-4 sets

    Day 5 BI'S and TRI'S

    All of Day 5 Is a Super Set

    SUPER SET 1

    Incline DB Curl - 4 sets 8-12 reps -- 35lb x 12 reps -4 sets
    Tricep Pulldown - 4 sets 8-12 reps -- 110lb x 10 reps -4 sets

    Super Set 2

    Standing DB Curl - 4 sets 8-12 reps -- 75lb x 10 reps - 4 sets
    Standing DB Tri Extension - 4 sets 8-12 reps -- 65lb x 10 reps - 4 sets

    Super Set 3

    Preacher Curl - 4 sets 8-12 reps -- 90lb x 10 reps -4 sets
    Skull Crushers - 4 sets 8-12 reps -- 85lb x 9 reps - 4 sets

    Super Set 4

    Concentration Curl - 4 sets 8-12 reps -- 30lb x 10 reps - 4 sets
    Cable Kickbacks - 4 sets 8-12 reps -- 20lb x 12 reps -4 sets

    ABS Routine - 3 Exercises

    Then two days off and repeat week starting at day one. Also what i do to throw in some more cutting to this is a 30 mins Fat burn session at the end of every workout. Heart rate no more than 135 BPM for max fat burn. Now before anyone says it takes 30 mins before you start to burn stored fat. Realize that you have been at 130 BPM for the last hour and a half while kicking your ass in the gym, so 30 mins is all you need directly after a workout.

    For those who may not know what some of my acros are..

    DB = Dumbbell 's
    BB = Barbell
    Superset= 2 exercises back to back and then a 1 minute break before starting your second set of Back to back exercises. No break between each exercise but 1 min
    between sets.

    Tri Set = Same thing as superset only this time you're doing 3 exercises back to back without taking a rest. After 3 exercise you take 1 minute off and start again.

    If anyone is serious about trying this routine or has any questions feel free to ask me about it or how to do a certain thing. I find for me this workout has given me the best results of anything I have tried.

    Supplement wise I am taking a Combat Powder Protein with Casein in it 10 mins after my workout, 2 Purple K Creatine pills Before and After Each Workout, An Assault Pre-Pump Shake before each Workout. Xtend shake for During Workout which also incorporates my aminos and am on Oxy Elite Thermogenics for optimum Cuts.

    My starting weight at week 1 was 225lbs, I have cut down to 200lbs flat in 6 weeks.

    Current Measurements are as follows-

    Bicep - 16.5 ''
    Forearm - 13''
    Chest - 46.5''
    waist - 35''
    Belly - 34''
    Thighs - 23''
    calves - 16''
    hips - 40''

    I will Hopefully Come home to Canada at around 190 lbs .. My weight has been dropping very steadily and evenly so if anyone cares to do the math you may figure out just how long it is until im back home ..

    Thanks for your time

    Nick

    @Infamous Joe - If you want to take my other post down feel free or leave it up however you see fit man.
    Last edited by BlackSheep; 01-17-2012 at 05:17 AM.

  2. The Following User Says Thank You to BlackSheep For This Useful Post:

    John (01-18-2012)

  3. #2

    indy's Avatar
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    I do Mari Windsor Pilates/Workouts. Significantly less impressive. xD

    I competitively ride horses so a lot of what I do are exercises to maintain my muscle and keep myself flexible and warm.
    I'd say I'm pretty happy with what I get done. With riding it's not about muscle mass at all, and I'm quite satisfied with being relatively lean. I think I exercise primarily to keep myself in good shape for riding. Since a good number of people don't know much about competitive riding, let me just say that it's physically demanding. What I do is classified as a sport - it's in the Olympics, too. Granted I've got a ways before I make it there, but it's certainly a goal of mine.

    I'm currently at 125lbs and 5'9". When I started doing the dvds I was at 132lbs, but I've also done Atkins diet as well. I've never been extremely unhappy with the way I look; I really picked up the Atkins diet because it keeps me healthy and fit, something I need for the sport I'm in.

    I did run for a while, but I've found that swimming is much easier on my joints. I wouldn't say I'm ridiculously in shape, but what I do helps keep me at a place that benefits riding. For anyone who's looking for a place to start, I'd suggest the Mari Windsor dvds (if you like visual workouts) because it's easy to start and it helps you maintain once you progress.

  4. #3
    Headless Kristin's Avatar
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    PSN ID: invader__grimm
    I run 1-3 miles 4-5 days a week. Right now I'm building up to 5 miles.
    On my off days I use the Gorilla Fitness app on my phone/iPad to do strength training.

    I'm not in perfect shape, but I am trying to get there!

  5. #4

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    BlackSheep's Avatar
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    Quote Originally Posted by lilangel View Post
    Back when i am in canada, the Army has adopted an almost religious Crossfit workout regime every morning from 8-930am .. I Personally Love crossfit. Its a bit of everything, Cardio, resistance training, endurance training.. Many times I have come to the point of puking in the mornings beasting myself so bad on some workouts we have. Our Crossfit team has won the strong contender crossfit competitions the last 4 years by a landslide.. We live for it lol


    Running is also big for me.. I may not be the best at it.. but when I am back home I like to go for a 10km run at least 3 times a week. Right now it doesnt really pertain to my workout schedule as im trying to cut fat but still keep my muscle mass.. Too much running and you'll just get too small..


    As for horses.. lol.. Welll... lets just say the big bad soldier is afraid of the big bad giant dog/giraffe thing lol... Tried to feed one an apple once.. didnt go over well.. .Only get one chance with me lol..

  7. #6
    Headless Kristin's Avatar
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    Haha my husband is afraid of horses too.
    I run because I'm not too focused on building big muscles...I mean, I want to be lean, but not bulky.

  8. #7

    indy's Avatar
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    Really? That's sad. Horses are pretty awesome. But I can understand why people would be afraid of them. I've got quite a few scars from being bitten, kicked, and stepped on, and I've broken quite a few bones falling off. It's a pretty dangerous activity. Just look at Christopher Reeve. Paralyzed from the neck down by one fall.

    To be honest it's pretty stupid when you look at what all you're risking.

    And when I run, it's for the same reasons. I don't want to be big and muscular.

  9. #8
    BlackSheep's Avatar
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    Yah I know what you mean lol.. Horses are big bad and scary, they have hugeee teeth and make weird noises and throw people around all the time. They probably think or say to each other like.. " hey.. watch me throw this stupid ass in the mud" lol

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    Shichibukai's Avatar
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    Quote Originally Posted by BlackSheep View Post
    Back when i am in canada, the Army has adopted an almost religious Crossfit workout regime every morning from 8-930am .. I Personally Love crossfit. Its a bit of everything, Cardio, resistance training, endurance training.. Many times I have come to the point of puking in the mornings beasting myself so bad on some workouts we have. Our Crossfit team has won the strong contender crossfit competitions the last 4 years by a landslide.. We live for it lol


    Running is also big for me.. I may not be the best at it.. but when I am back home I like to go for a 10km run at least 3 times a week. Right now it doesnt really pertain to my workout schedule as im trying to cut fat but still keep my muscle mass.. Too much running and you'll just get too small..


    As for horses.. lol.. Welll... lets just say the big bad soldier is afraid of the big bad giant dog/giraffe thing lol... Tried to feed one an apple once.. didnt go over well.. .Only get one chance with me lol..
    Haha I think Horses are cute just from far
    I have never really done horse riding just touched it and seen it from far xD


    and I dont really do much to keep myself fit xD
    I think My weight and height is fine which I think is 5 ft 11" and my weight is around 66
    I think I am just too lazy to go to the gym D:

    P.s You wrote a lot there :o

  11. #10
    BlackSheep's Avatar
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    lol writing it was half the battle bro .. Completing the workout was a horrible time lol

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