Do you even lift?
No you dont, clearly. Lifting is too mainstream.
#420blazeitfgt
P.S : I just wanted to be that guy
Do you even lift?
No you dont, clearly. Lifting is too mainstream.
#420blazeitfgt
P.S : I just wanted to be that guy
Me and Marceline are married :3 Bitches be jelly.
Go to the gym for usually 2 hours, 4 - 6 days a week depending on my shifts.
Run 3 miles.
Then 6 sets of 10 reps.
Will usually be able to do 150, but will probably drop it down so I can do more reps.
Day 1:
Bench Press 3x 10-12
Pectoral Exercises + As many push ups as I can between those sets (3x 10-12)
Shoulder Press 3x 10-12
Lateral Raise with dumbbells 3x 10-12
Triceps with a bar 3x 10-12
Triceps Pushdown 3x 10-12
Day 2:
Squats with some weigth 3x 12
Leg press 3x 10-12
Lunge with Dumbbells 3x 12 (each side)
Deadlift 3x 10-12
Day 3:
Pull down pure strength 3x 10-12
Pulley 3x 10-12
Row pure strength 3x 10-12
Opening using Kineses 3x 10-12
Biceps with a cable 3x 10-12
Biceps with dumbbells (rotation) 3x 10-12
At the end of each day:
Crunch + Reverse Crunch
Woodchops + Planking exercises
And no I do not bench much. Improving every day.
Oh and at the start of the day paddle (is that the correct name) for 10minutes.
PS: some of those names might not be correct in english As i dont know how to write/transate them
Last edited by 'Bruno; 05-19-2013 at 06:35 PM.
Light travels faster than sound. That's why most people seem bright until you hear them speak.
I've been working out for a couple years now. I'm about 16 and went from 240lbs to 180lbs in a years time doing cardio and lifting. Here's my usual routine (too lazy to use BB Codes on my phone)
Monday : (Quads)
20-30min elliptical warmup, interval 12 to 20 resistant
- 4 sets, 12-15 reps squats
- 4 sets, 12-15 reps leg extensions
- 2 sets, 20 step weighted lunges
- 4 sets, 12-15 reps leg press
Tuesday : (Biceps and Abs)
20min stair climb
- 3 sets, 12-15 reps bar curls (biceps)
- 3 sets, 10-12 reps close-grip pulldowns
- 4 sets, 12 reps hammerhead curls
- 4 sets, 12 reps barbell curls
- 2 sets, 15 reps closegrip pulldowns
- 2 sets, 30 situps
- 2 sets, 30 otters (for abs)
- 2 sets, 10-12 reverse situps
- 3 sets, 30 second elbow planks
Wednesday: (Full Back)
20min elliptical, 12 to 15 resistant intervals
- 6 sets, 5 reps deadlifts
- 3 sets, 12-15 reps lat pulldowns
- 2 sets, 10 reps sets pullups
- 3 sets, 12-15 reps closegrip pulldowns
- 3 sets, 10-15 reps closegrip cable seated row
- 3 sets, 15 reps one-arm rows
- 3 sets, 10-12 reps t-bar row
- 4 sets, 15 reps shrugs
- 2 sets, 30 situps
- 2 sets, 30 otters (for abs)
- 2 sets, 10-12 reverse situps
- 3 sets, 30 second elbow planks
Thursday: (Triceps and Shoulders)
15min stairclimbers
- 1 set, as many as possible diamond pushups- 4 sets, 12-15 reps closegrip bench press
- 2 sets, 10-12 reps bench press
- 4 sets, 12-15 reps skull crushers
- 2 sets, 10-12 reps lying one-arm extension
- 2 sets, 10-12 reps standing tricep extension
- 4 sets, 12-15 cable-rope tricep pushdown
- 3 sets, 10-12 reps assisted/no assist dip
- 2 sets, 10-15 reps military press
- 2 sets, 10-15 reps behind-neck press
- 3 sets, 10-15 reps seated shoulder press
- 3 sets, 10-12 reps arnold press
- 4 sets, 10-12 reps standing up-down fly
- 4 sets, 10-12 reps front raise
Friday: (Chest and Abs)
- 1 set, as many as possible pushups- 5 sets, 10-15 reps bench press
- 2 sets, 10-12 reps declined press
- 4 sets, 12-15 reps fly
- 2 sets, 8-10 reps dips
- 2 sets, 8-10 reps
- 2 sets, 30 situps
- 2 sets, 30 otters (for abs)
- 2 sets, 10-12 reverse situps
- 3 sets, 30 second elbow planks
Saturday: (Hamstrings, Glutes, Calves)
30min elliptical 8-10 resistance interval- 4 sets, 12-15 reps machine leg curls
- 3 sets, 10-15 reps back raise
- 3 sets, 10-15 reps machine leg press
- 4 sets, 12-15 reps machine glute kickback
- 4 sets, 12-15 reps machine hip extension
- 3 sets, side lunges
- 4 sets, 12-15 reps calf raise
- 2 sets, 12-15 reps standing calf raise
Sunday: (Abs and Full Cardio)
Full Cardio - 30min max resistant elliptical, 30min stair climbers, 2 sets of 10 burpees, 2 sets of 10 mountain climbers, 1 mile jog
Abs - 30min elliptical 15-20 resistance interval
- 2 sets, 10 reps hanging leg raise
- 2 sets, 15 reps kneeling cable crunch
- 4 sets, 45 second planks
- 4 sets, 6 reps pulse ups
- 4 sets, 40 crunches (2 twist, 2 regular)
- 4 sets, 40 otters
- 4 sets, 15 weighted side bends
Last edited by Lychaeus; 05-19-2013 at 07:25 PM.
Nice list.
Usually I have football workouts before I hit the gym.
So I don't have the energy to do too much.
But damn that's some nice stuff you got going on.
I usually do most of those stuff except for the back.
Definitely finish the list. I might incorporate some of that stuff into my workout.
This is year-round football conditioning, hahaha! I can't play now because I'm working and don't have the time to make practices. I'll finish it up in a sec.
Sorta do...not really
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24 hour a day :- ))))) you wanna know what? Well i'm on computer. Don't hate me o.O
I spend 2 hours at the gym usually sometimes longer if I don't complete my sets.
-5 miles on the treadmill
I work abs every day 75 reps on a weighted crunch machine.
Also use two other machines that target different areas of the abdominal region but I forget the names of them.
I spend about an hour and a half on whatever area I'm working on that day, whether it be arms, legs, or chest.
Before I leave the gym I jump on the Elliptical Trainer for 30 minutes.
These people obviously do not know how to work out, if they just do "whatever they want".
Anyway, I go for about 1 and a half hours, more if its a hard day. What I do depends on my schedule. For example, chest/back, arms, legs/power training, ect.
And Whey post workout.
---------- Post added at 08:11 AM ---------- Previous post was at 08:09 AM ----------
Nice routine man.
Someone knows what they're doing.
"It doesn't matter who the people voted for; they always vote for us".