Post Your Workout!

[BlackSheep]

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 :P ..

Thanks for your time :P

Nick

Infamous Joe - If you want to take my other post down feel free or leave it up :) however you see fit man.

[indy]

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.

[Kristin]

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!

[lilangel]

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[BlackSheep]

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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..

[Kristin]

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. :D

[indy]

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.

[BlackSheep]

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

[Shichibukai]

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

[BlackSheep]

lol writing it was half the battle bro :P .. Completing the workout was a horrible time lol

[Shichibukai]

But it makes you feel happy doesnt it :D

[BlackSheep]

Oh yeah.. I mean.. I hate my life when im doing it lol but when im done I feel like im Arnold lol

[Amanda]

My work out is to just run a few miles and play sports lol. I love running!

[Chi]

Mornings:
30 Minutes running/jogging
20 minutes Jillian 30 day shred.

Evenings:
40 mins Dance Central 2

[holyzac]

5 sets of 20 push up, 50 jumping-jacks, 30 sit-ups, 30 flutter kicks. With 1 minute interval between each exercise
4km in 20mins

[victoriamle]

I run every morning around the block and on Saturdays I go do Pilates at my gym :)

[Bailey]

I just started p90X and it kills you but it will be worth all the aches :)

[Evelsaint]

45 min of non stop lap swim front crawl.

25Mx2x30

or something like that.

3x a week

[BlackSheep]

I just started p90X and it kills you but it will be worth all the aches :)

Bailey I just finished P90X with that asshole of a man Tony who makes you feel so insignificantly weak for 90 days lol.. Its super good for shredding and lean muscle gain.. I was cutttt after but took like 3weeks to see it 50% gone lol.. most important thing with that is to follow a proper diet. and if youre feeling courageous. add 30-60 mins of fat burn every day right after.. or every other day. :)

P.s. Nice seein ya this mornin B :) ...

[Efron]

my workout is whatever we have to do in gym lmao

oh and walking from band room to 4th floor every other day

[Bailey]

Bailey I just finished P90X with that asshole of a man Tony who makes you feel so insignificantly weak for 90 days lol.. Its super good for shredding and lean muscle gain.. I was cutttt after but took like 3weeks to see it 50% gone lol.. most important thing with that is to follow a proper diet. and if youre feeling courageous. add 30-60 mins of fat burn every day right after.. or every other day. :)

P.s. Nice seein ya this mornin B :) ...

It was nice earlier wasn't it :)

[BlackSheep]

It was nice earlier wasn't it :)

Veryy :) needed a morning workout partner :P if you need some tips with ol tony there , im here for yea :)

[Emiley]

I don't really work out that often, but I would usually do 50 or more situps, crunches, and jumping jacks.

[zyocuh]

Current my work out consist of doing jumpstyle that shit is crazy do it for like 5- 10 minutes (an entire song) sweating like a dog

[kidchaor]

40 pushups. a run of 1 mile. 40 situps 100 jumping jacks. the plank for 1 minute.

[BlackSheep]

a[Only registered and activated users can see links] the plank position.. The armys favorite method of torture lol

[Neoquest]

I swim for an hour and a half every weekday, it's great for your abs and not as hard on your muscles as other workouts.

[runbikesurf]

Today was 30 minutes of easy running (8-8:30 min/mile) and some basic core exercises

[danialwynne]

I started with p90x and did 2 weeks and the hardest bit was the yoga....surprising I know...but then again due to university and the other bs that comes with it I stopped. I shall commence p90x in the summer and finish :D

[plsmy1]

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. :D

[Only registered and activated users can see links]
[Only registered and activated users can see links]

Building muscle is not that easy :) Even for men.
Women have 15 to 20 times less Testosterone (than the average man).
There is no way in hell you are going to pack on muscle without steroid injections.

[Kristin]

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[Only registered and activated users can see links]

Building muscle is not that easy :) Even for men.
Women have 15 to 20 times less Testosterone (than the average man).
There is no way in hell you are going to pack on muscle without steroid injections.
WTF? I said I DON'T want to build muscles...which is why I run... =/

[plsmy1]

WTF? I said I DON'T want to build muscles...which is why I run... =/

:P .... what I meant was.
Even if YOU WERE TO LIFT WEIGHTS. YOU STILL WONT BUILD ANY MUSCLE. So dont avoid weights. They are good for you :)

I just get annoyed when women think they will get all bulky by lifting. IT is IMPOSSIBLE for women to get bulky naturally. They just get cut.

[Kristin]

Oh yeah, ok. Yeah, like it said, I do the Gorilla Fitness program for strength training. :)

[runbikesurf]

Another 30 minutes easy today and will most likely do some core later.

[runbikesurf]

Today only 20 minutes easy running + 2 hour baseball practice mainly infield/outfield drills.