My usual routine.

[Dave_B]

Lets start eh new forum off with a routine post...
When I train, this is the type of routine I stick to mostly.
It varies a little here and there, but for the most part this is what I found worked best for me.
Enjoy

Monday
Chest
Incline bench DB press - 15,10,8,6 (first set warm-up lighter weight)
Flat bench DB press - 10,8,6
Incline DB flies - 15,12,10
Cable crossovers - 3 sets of 15
flat bench DB pullovers - 2 sets of 15
Triceps
Standing ez-curl extension - 12,10,8 (no warm up needed already set to go from chest)
Cable pushdowns - 12,8,6
Donkey kicks (AKA kickbacks) - 3 sets of 15
20-30 minutes of cardio

Tuesday
Back
Deadlifts - 15,10,8,6 (first set warm-up lighter weight)
Reverse grip bb row - 10,8,6 (can be switched with iso low row machine using underhand grip)
Wide grip pulldowns to front - 10,8,6
Reverse grip (curl grip) pulldowns - 3 sets 15
Standing straight arm pulldowns - 3 sets of 15 (wider the grip the better)
Biceps
Straight bar curls - 12,10,8
Incline curls - 3 sets of 15 (for extra burn don't twist your arm, keep palm facing out like you were doing a straight bar curl)
Lying over head cable curl - 3 sets of 15
20-30 minutes of cardio

Wednesday
30-45 minutes of Cardio
Abs
Crunches - 2 sets of 15 to 25
Leg raises - 2 sets of 15 to 25
Russian twists - 2 set 15 to 25

Thursday
Legs
Squats - 15,12,10,8 (first set warm-up)
Leg extensions - 12,10,8 (you could do 3 sets of 12, but I like to increase my weights for legs all the time so I do fewer reps for legs)
Straight leg deadlifts - 12,10,8
Single leg curls - 12,10,8
Calves
Seated calf raise - 3 sets of 15 (feet straight about 6 inches apart)
Standing calf raise - 3 sets of 15 (heels together toe about 6 inches apart)
20-30 minutes of cardio (if you can take it)

Friday
Shoulders
Straight bar front lateral - 2 sets of 15
Arnold presses - 10,8,6
Side lateral raise - 10,8,6
Leaning rear lateral raise - 10,8,6
Upright row - 2 sets of 12
Shrugs (db or bb) - 15,12,10 (or 3 sets of 15 for something different)
Forearms
Behind back wrist curls - 2 sets of max reps (keep going until they burn and you can't take it any more)
Reverse grip curl - 2 sets of max reps
Seated wrist curls - 2 sets of max reps
20-30 minutes of cardio

Saturday and Sunday relax and take it easy.

Every couple months I would switch it up a little here and there. In the past I've also taken all the arm work (triceps, biceps, and forearms) and moves them to their own day, removing the cardio day, and pumping legs and shoulders up a day so the split would look like this.
Monday - Chest
Tuesday - Back
Wednesday - Legs
Thursday - Shoulders
Friday - Arms

You can also add in abs every day if you like, but I find that's pointless, doing more ab work isn't going to shed the fat off that area. No amount of target training will burn the fat off that area. Fat comes off in the reverse order it went on. So if the fat started building around your stomach first, that will be the last place it comes off of, no amount of ab work will change that. Only thing that would change that is Liposuction.

[BigPimpin]

All this talk about fitness has me motivated again.

For someone who's weight-lifting retarded like me, can we get a definition of terms sticky?

[Noah Hanson]

you must be single Dan or at least without kids...i get bout an hour of walking in a day maybe 10 minutes of lifting if i am lucky.

[Jeff]

I was just starting to make the jump from intermediate (doing the same exercises you can do on machines but with free weights) to more advanced stuff (compound lifts) when I hurt my left shoulder... two years ago? It was either the February before last, or the February before that.

[Shearer]

For someone who's weight-lifting retarded like me, can we get a definition of terms sticky?

Um, yes, I second that.

And Dave, you do all dumbbells for chest? No standard barbell press?

EDIT: What would be even better is if we could get a YouTube clip of these exercises, but I don't know how much of a pain in the ass that would be.

[Dave_B]

This site is a fairly good resource for exercise descriptions.
http://www.exrx.net/Lists/Directory.html

Yes I do dumbbell work for chest, the sole reason is that the weaker side has to push its own weight instead of relying on the stronger side to push the majority of the weight. Which is the case for standard barbell presses. It also allows you to get a better squeeze in the contracted position at the top of the lift. However I do occasionally swap out barbell for the dumbbells if for example the dumbbell benches are over populated and I don't feel like waiting.

It's also believed that dumbbells provide more symmetry between sides.

Let me know what terms you want more info on, and I'll make it happen.

[Dave_B]

you must be single Dan or at least without kids...i get bout an hour of walking in a day maybe 10 minutes of lifting if i am lucky.

I have two step kids and an understanding common law wife. :D
It's been since we got together, almost 5 years ago, that I struggle to keep at it and slack off.

If you broke it out into a one muscle group per day (Monday - Chest, Tuesday - Back, Wednesday - Legs, Thursday - Shoulders, Friday - Arms), you should be in and out of the gym in about an hour and a half.

[Methodical]

I just want to point out how fucking awful it is to get up at 4:30 am and eat oatmeal.

Fuck oatmeal.

I wish they made a pill that gave you all the protein you need....

[Jeff]

When I was into the eating right thing, I used Uncle Sam cereal. It's almost as healthy as oatmeal, and much easier to eat.

Protein Powder after I worked out.

[Shearer]

Is it better to lift at the asscrack of dawn, middle of day, or evening/night? I find it better for me if I lift in the morning when I wake up (because I feel energized, awake, and NOT wanting to puke), but I also heard that it's bad for a man's heart to do any strenuous physical activity less then a half hour after waking up.

[Methodical]

You should wake up, then eat things heavy in protein. I avoid a lot of liquids early, as they make me pukey.

Then wait at least one hour. Then work out.

Then eat something high in protein after, or a poweder like Jeff suggested.

That's what my trainer tells me to do...

Working out in the afternoon or evening is useless, from what I hear.

[Jeff]

Now, I was always of the understanding that you should eat complex carbohydrates for the meal before you work out - reason being the carbs produce energy, and the complex carbs produce a slower more constant amount of energy (as opposed to simple carbs like sugar, which cause an energy burst)

After working out, when your body is more ready to accept nutrients from the food you eat, eat protein for maximum benefit.

[Methodical]

Well, Jeff may be right. Oatmeal. That's what I eat first thing in the morning. Fucking oatmeal.

Oh, and this is a dark day in my history. I've gotten some shitty cramps since starting this, especially in my legs. So, uh, I've been told it's mainly because of the Mountain Dew. I've had about six people in a row tell me that I have to stop drinking it if I want to get anywhere.

Fuck.

Seriously.

I wouldn't of made it through college without Dew. How will I cope?

Anyway, My birthday is Sunday, so that's gonna be the last Dew I drink. Well, at least it will stop at my normal level, which is about two 44 ounce fountains a day. Some people have coffee, I drink Dew. Then I clearly need another for lunch.

Yeah.

It's gotta go.

Fuck...

[Jason]

Yeah I go home tommorrow night so hopefully I'll be able to get into some rhythm.

When I am at home I do a simple routine that keeps me fit enough:
1.) Wake up
2.) Fart around online
3.) Go running (2-3 miles, whatever I can get in really)
4.) Come in, drink some water, or a few sips of Gatorade
5.) Go downstairs and do lifting. That includes: pitchers (where you act like your pouring a pitcher of beer/soda), curling bar (also sometimes called preacher curls), regular curls with a dumb bell.
6.) Push ups
7.) Crunches
8.) Done and eat something
9.) Drink a butt load of water all day

But now I'll be on pro90x!!

[Dave_B]

It's best to do cardio first thing in the morning, on an empty stomach, for best fat burning.
Weights you can do when ever.
Most pro bodybuilders train twice a day, once mid morning, and again mid afternoon.

[The Golden Boy]

Back when I would actually work out, I would always eat like a granola bar, and some kind of fruit (normally an apple or banana) to start me off along with some orange juice. After the workout you wanna eat some good protein (get like some turkey sausage stuff), and I would always have milk. It helps your muscles and bones to relax. My routine was pretty simple as well.

Monday - Chest & Back
Tuesday - Legs
Wednesday - Arms
Thursday - Legs
Friday - Combine Monday & Wednesday.

I also worked on abs every day, and did about 30- 45 minutes of cardio. I was going good, and finally getting in shape, but then I was at home about to go to bed, and my dog ran under me making me fall, and my ankle went right into the metal bar of the futon in our guest/computer room. I couldn't walk good for the next week, and couldn't really work out for a good month, and then I just stopped caring all together. That was over year ago, and I still can't find any motivation to work out.

[Jonathan Todd]

Workout #1

EXERCISE
Squats - 10-12 Reps x4
Leg Press - 10-12 Reps x3
Seated Row - 12 Reps x3
Lat Pull Down(2 In Front, 2 In Back) - 12 Reps x4
Leg Curls - 12 Reps x3
Back Extension - 15 Reps x2
Calf Raises - 20 Reps x3
Hammer Strength Pull Down - 10 Reps x2


Workout #2

EXERCISE
Flat Bench Press - 10,10,8,7,5,3 Reps x 5
DB Shoulder Press - 10 Reps x2
Deltoid Raises - 10 Reps x2
Upright Row - 12 Reps x2
Shrugs(front And Back) - 15 Reps x3
Dumbell Fly - 12,10,8 Reps x3
Skull Crushers - 10-12 Reps x3
Tricep Pressdown Or Machine Dip - 10-12 Reps x2


Workout #3

EXERCISE
Hammer Strength Bench - 12,10,8 Reps x3
Pec Deck - 12,10,8 Reps x3
Machine Preacher Curl - 10 Reps x3
Concentration Curl - 10 Reps x3
Torso And Ab Machines - 15 Reps x3
Pull Overs - 12 Reps x2
Close Grip Bench - 10 Reps x3
Barberll Curl To Behind Back Wrist Curl - To Failure Reps x2

I do 1 on Monday
I do work out 2 on Wed
I do work out 3 on Fri

Most of the time I do this after I get off of work about 1030 pm

[21]

Dave, you are indeed right about the switching up thing, from what I hear sqitching up your routine every once in a while will shock your body and get you past that "stuck" point. Kinda deal. I just started going, being the small ass dude that I am I'm trying togain weight rather then lose it, but yeah I'm loving it, was looking over your work out and seems liek ive been doing alot of what you've put down, im also planning on using the dumbells for the chest area for the reason you mentioned above, it is easier with the press to over compensate with one side rather then using both in "harmony". Liking this forum idea, alot.

[Methodical]

I'm amazed at how much weaker my left side is than my right. I always thought I was a pretty symetrical dude. Boy, was I wrong.

Is there any way to address this? Or just keep working and it will eventually balance out?

[Col]

Working out is boring as fuck. I go to the gym only if I'm not playing enough sport, generally do about an hour of cardio before doing light free weights.

I don't do any weights on my legs since my knees are brittle bastards thanks to football. If I do go the gym I do 10 minutes on the rowing machine (highest resistance, 2300ish metres), 30 minutes on the cross trainer (resistance level 15/20 using the X-Trainaerobic reverse programme), 10 minutes on the bike (fat burn programme level 8/12), 5 minutes on the stepper (10 floors a minute level 7/12), 5 minutes on the treadmill (6 kph, uphil level 8 walk).

I use 4k or 6k dumbells and do about 45 reps with each upper body exercise. I don't do situps they suck. I do 3 minutes with a 30 second break in between each minute in the 'log' position. Which is basically working core muscles, holding yourself rigid with your elbows & toes the only parts of the body in contact with the floor.

But like I said I only go to the gym if I dont feel I'm doing enough sport. I generally play badminton 3-4 tiems a week, football twice and squash once.

[21]

I'm amazed at how much weaker my left side is than my right. I always thought I was a pretty symetrical dude. Boy, was I wrong.

Is there any way to address this? Or just keep working and it will eventually balance out?

Won't ever really balance out unless you kinda make it balance out. By that i mean, your gonna have to just focus more on that particular side with dumbbells and the like. cause even if you use, barbell, your right side is going to lift more then the left.

[Dave_B]

Yep dumbbells are the only real way to even out. Unless you want to use the crazy approach of stacking 5 to 10 extra pounds on the weaker side of the bar, but there is no proof that even that works, but I have heard it used. I'm still skeptical on if it really worked though.

[Methodical]

You guys are right. Dumbbells seem to be doing it. I'm already improving.

I'm also amazed at how fast I'm snapping back into shape. The bags under my eyes are even getting smaller. Amazing...

[Shearer]

I've noticed that the first few weeks you lift, you see really good results fairly quick, but then you start to plateau and it doesn't seem like you get anywhere for months.

[Methodical]

You have to keep adding more weight on the bars, Matt.

Geez... :eek:

[Shearer]

You lie.

[Dave_B]

Yeah Matt if you stay at the girly 15-20 pound dumbbells, you'll only end up looking like a girl.

[Chris Roebuck]

I been following my dads british army routine lately. I go running 8 Miles with 5 house bricks in a bergeon. If I go running the same course without the bricks I feel lighter so I guess it works.