Post up your Work-out routine

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Dirty Shoez

Dirty Shoez

Sicc OG
#1
Oct 28, 2005
2,980
25
0
40
www.myspace.com
#1
[homosez]"Wow, Filthy Socks is such a gay! He wants to know about other men working out...How gay!"[/homo]

Now that thats out of the way.......who does what?

Monday-- Pecs (Flys, Bench...)
Tuesday-- Biceps/Forearms (Curls)
Wednesday-- Delts
Thursday-- Legs
Friday-- Back (Row, Pulldown)
Saturday-- Tris (Iso/Cables)
Sunday-- Core (Lower Back/Abs)

I used to do Tris/Pecs, Back/Biceps, etc, but as long as I add in lots of Iso stuff then I'm not still sore once a Push or Pull day comes back around.

Mostly 6-8 3x10s, but only 3x5 of Bench, Military and some of the heavier shit. I'm trying to cut plus build muscle, so I don't worry too much about the numbers going up, I just want to hold the line

And that about covers it........
 
F

FDS

RIP DUKE BROTHERS
#6
Jan 29, 2006
7,279
3,744
113
39
#6
tues - pecs / bi's / tris
thurs- shoulders, back
friday-run 3 miles
sat-pecs /bi's/ tris
 
Arson

Arson

Long live the KING!!!!
#8
May 7, 2002
15,796
10,860
113
#8
Dirty Shoez said:
[homosez]"Wow, Filthy Socks is such a gay! He wants to know about other men working out...How gay!"[/homo]

Now that thats out of the way.......who does what?

Monday-- Pecs (Flys, Bench...)
Tuesday-- Biceps/Forearms (Curls)
Wednesday-- Delts
Thursday-- Legs
Friday-- Back (Row, Pulldown)
Saturday-- Tris (Iso/Cables)
Sunday-- Core (Lower Back/Abs)

I used to do Tris/Pecs, Back/Biceps, etc, but as long as I add in lots of Iso stuff then I'm not still sore once a Push or Pull day comes back around.

Mostly 6-8 3x10s, but only 3x5 of Bench, Military and some of the heavier shit. I'm trying to cut plus build muscle, so I don't worry too much about the numbers going up, I just want to hold the line

And that about covers it........
Click to expand...
Thats a fucking terrible routine....
 
I. Cold

I. Cold

Sicc OG
#10
May 2, 2002
9,580
17
0
41
#10
I actually just started working out again.

I fuck with my bowflex

mon, wed, thur: run 1 mile
mon: chest, biceps
tues: quads, calves
wed: triceps, shoulders
thur: back
 
BOMBSAC

BOMBSAC

Sicc OG
#13
Jul 4, 2002
714
1
0
44
#13
i do one hour cardio and 1 hour of weight stuff, arms, squats, back, bla bla, but i eat like a pig so it all balances out, i dont really loose or gain lol, i try to do six days a week but i get lazy sometimes, with work, school and the brats, i have not been to the gym in 4 days...i will go tomorrow tho, i swear lol
 
Palmer

Palmer

RIP SouthernComfort
#14
Apr 10, 2006
4,985
4,812
113
38
SEAHAWKS!!!
#14
Here's the routine I used when I was in Iraq. I'm not sure if I named all the lifts correctly but I think you'll get the point. Oh and then their was 30 min of cardio a day and probably about 10 minutes on one of those ab balls a day. I don't do anything like this now, but in the desert you got plenty of time to lift.

-Monday-

Shoulders / Back

Seated dumbell press (15 X 4)
Upright Rows (10 X 4)
Shoulder Shrugs (10 X 3)
Back Extensions (15/12/10/10)
Chin Ups (???)
Lat Pull Downs (15/12/10/10)

-Tuesday-

Tri's / Bi's / Forearm's

Dips (???)
Forehead Curl Bar Extensions (10 X 5)
Pushdowns (15/12/10/10)
Bent Over Tricep Extensions (15/12/10/10)
Preacher Curls (10 X 10)
Hammer Curls (10 X 5)
Wrist Curls (10 X 4 )

-Wednesday-

LEGS

Squats (15/12/10/10/10)
Lunges (10 X 3)
Leg Curls (15/12/10/10)
Standing Calf Raise (10 X 5)
Seated Calf Raise 10 X 5)


CHEST

Flat Bench (10 X 4)
Incline Bench (10 X 4)
Decline Bench (10X 4)
Incline Flys (10 X 4)
Cable Crossovers (10 X 4)

-Thursday-

Shoulders / Back

Seated dumbell press (15 X 4)
Upright Rows (10 X 4)
Shoulder Shrugs (10 X 3)
Back Extensions (15/12/10/10)
Chin Ups (???)
Lat Pull Downs (15/12/10/10)

Tri's / Bi's / Forearm's

Dips (???)
Forehead Curl Bar Extensions (10 X 5)
Pushdowns (15/12/10/10)
Bent Over Tricep Extensions (15/12/10/10)
Preacher Curls (10 X 10)
Hammer Curls (10 X 5)
Wrist Curls (10 X 4 )

-Friday-

LEGS

Squats (15/12/10/10/10)
Lunges (10 X 3)
Leg Curls (15/12/10/10)
Standing Calf Raise (10 X 5)
Seated Calf Raise 10 X 5)


CHEST

Flat Bench (10 X 4)
Incline Bench (10 X 4)
Decline Bench (10X 4)
Incline Flys (10 X 4)
Cable Crossovers (10 X 4)
 
A

AllCity Cinemas

Sicc OG
#15
Mar 22, 2006
1,385
0
0
#15
hitthegas said:
y u lift 7 days a week, u could condense your workout and have days to rest.
Click to expand...
cause your suppose to lift one muscle group untill its completely fatigued you aint suppose to lift more then one muscle group a day and only once a week, but he should rest a day and do cardio atleast twice a week
 
Arson

Arson

Long live the KING!!!!
#16
May 7, 2002
15,796
10,860
113
#16
BOMBSAC said:
i do one hour cardio and 1 hour of weight stuff, arms, squats, back, bla bla, but i eat like a pig so it all balances out, i dont really loose or gain lol, i try to do six days a week but i get lazy sometimes, with work, school and the brats, i have not been to the gym in 4 days...i will go tomorrow tho, i swear lol
Click to expand...
its cause you lack disapline and heart, same reason your a whore.
 
BOMBSAC

BOMBSAC

Sicc OG
#17
Jul 4, 2002
714
1
0
44
#17
same reason your a fat ugly dork but lets not go there, dont ruin this persons thread with your immature wierdoness, just pm me if you want to talk your wierdo ass shit, why do you attack every post i make?...what is your fuckin prob? thats ok tho, talk shit to a woman you aint never met, dont know nothing about, and who aint never done shit to you, i dont see you talkin shit to any guys tho, cus you know your dorky ass would get smashed on, get a life and quit talking shit to woman you BITCH!
 
Arson

Arson

Long live the KING!!!!
#18
May 7, 2002
15,796
10,860
113
#18
BOMBSAC said:
i dont see you talkin shit to any guys tho, cus you know your dorky ass would get smashed on, get a life and quit talking shit to woman you BITCH!
Click to expand...
you blind? or is it just cum in your eyes? ill slap the shit outta you, and then knock your dude out, and choke him out with his cape. Its why you look like count dracula in drag....
 
H

hitthegas

Sicc OG
#19
Jan 4, 2006
1,866
2
0
39
#19
AllCity Cinemas said:
cause your suppose to lift one muscle group untill its completely fatigued you aint suppose to lift more then one muscle group a day and only once a week, but he should rest a day and do cardio atleast twice a week
Click to expand...
u can lift one muscle group until its fatigued in less than 7 days. its proven your body needs rest also, u dont have to completely rest maybe play bball or something. i just think the workouts would be more intense if he did more in one day.
 
H

hitthegas

Sicc OG
#20
Jan 4, 2006
1,866
2
0
39
#20
satherp5 said:
Here's the routine I used when I was in Iraq. I'm not sure if I named all the lifts correctly but I think you'll get the point. Oh and then their was 30 min of cardio a day and probably about 10 minutes on one of those ab balls a day. I don't do anything like this now, but in the desert you got plenty of time to lift.

-Monday-

Shoulders / Back

Seated dumbell press (15 X 4)
Upright Rows (10 X 4)
Shoulder Shrugs (10 X 3)
Back Extensions (15/12/10/10)
Chin Ups (???)
Lat Pull Downs (15/12/10/10)

-Tuesday-

Tri's / Bi's / Forearm's

Dips (???)
Forehead Curl Bar Extensions (10 X 5)
Pushdowns (15/12/10/10)
Bent Over Tricep Extensions (15/12/10/10)
Preacher Curls (10 X 10)
Hammer Curls (10 X 5)
Wrist Curls (10 X 4 )

-Wednesday-

LEGS

Squats (15/12/10/10/10)
Lunges (10 X 3)
Leg Curls (15/12/10/10)
Standing Calf Raise (10 X 5)
Seated Calf Raise 10 X 5)


CHEST

Flat Bench (10 X 4)
Incline Bench (10 X 4)
Decline Bench (10X 4)
Incline Flys (10 X 4)
Cable Crossovers (10 X 4)

-Thursday-

Shoulders / Back

Seated dumbell press (15 X 4)
Upright Rows (10 X 4)
Shoulder Shrugs (10 X 3)
Back Extensions (15/12/10/10)
Chin Ups (???)
Lat Pull Downs (15/12/10/10)

Tri's / Bi's / Forearm's

Dips (???)
Forehead Curl Bar Extensions (10 X 5)
Pushdowns (15/12/10/10)
Bent Over Tricep Extensions (15/12/10/10)
Preacher Curls (10 X 10)
Hammer Curls (10 X 5)
Wrist Curls (10 X 4 )

-Friday-

LEGS

Squats (15/12/10/10/10)
Lunges (10 X 3)
Leg Curls (15/12/10/10)
Standing Calf Raise (10 X 5)
Seated Calf Raise 10 X 5)


CHEST

Flat Bench (10 X 4)
Incline Bench (10 X 4)
Decline Bench (10X 4)
Incline Flys (10 X 4)
Cable Crossovers (10 X 4)
Click to expand...
my workout is similar except i dont usually do squats twice a week, i got some weak knees.
 
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