Work out thread

[Rawn M.D.]

What's ur regiment?

I just got back into 3 weeks ago now

Mine is like.. (all sets of three)
,,,
Monday... Chest n arms.. Incline, regular, machine, Flys, 90 degree Flys, shoulder press machine, then preacher curls inner n outer, isolated curls, alternating curls
Fore arm curls then inverted forearm curls

Tues back n triceps... Lat pull down, rows, bent over rows, deltoid fly, shoulder fly, triceps dips, pul down, skull crushers, triceps extention

Wednesday chest and arms again.. Same sht but I just super set the whole deal

Thursday - pretty much back n tris again... But I also go a Lil looser using other machines

typically Monday is decent low weight high rep (15, 12, 10) n as week progresses I gradually go to high weight low reps (8, 6 4l) with Wednesday being like a speed round of middle weight..

Friday - chest and arms.... Same deal but super set let reps heavier weight

Saturday - yoga.. Check out ass a good isotonic/flexible workout

Sunday - sometimes off, if I do go it's pretty much a free work out (whatever I feel) or all cardiovascular..

Now I know I'm lacking decline press, shoulder shrugs, dead lifts n cleans..maybe some negative too. Moreover]legs in general (I just don't like not being able to walk)... However before every work out I bike for 20 min, typically like 7.5 miles, on alpine pass or hills, with resistance staying at 10 of 20...I also have little core/abs but that only cuz I had a surgery a while back and stress like physical direct exhertion s will reopen it, which at this point won't happen, but it's Def a more sensitive area... But I plan on dedicatin
g a day to them regardless of cardiovascular.. I'd like to start running in addition to the bike but being a smoker kinds contradicts it., but I dropped from a pack a day to like a pack per four days

Supplement wise I just b drinking a muscle milk.. And eating fairly healthy.

Not to mention atm my bike I s my vehicle.. So cardiovascular there too.the
so besides core, legs, a little kids menu, n a few small
additional exercises, I'm thinking about joining a spin class..

Anyone know any good routines I can look at?

what's ur regiment like?


But if u know of any good routines/or combo workout to suggest?

Also do me of u take me supplements, if so which n for what?
PancakeBrah ill nik-A Bags The Bully@ NYCSPITZVERITAS Joe Meezy Masaii Mike Wrecka super pimp trillionaire namix Genocide SiK

[KennyCerealBowl]

Mine is

Monday: Browse around youporn, xvideos, xnxx, redtube, keezmovies, 8tube,..
2:00-2:01 masterbate right hand, switch, lefty 2:01-2:03.
Rest..
Saw a beer commercial on espn, girls in bikinis i'm feelin a bit a touchy
Browse facebooks pics
masterbate 8:00-8:00.
Rest no literally rest.
2:47am had a wetdream with misty from pokemon
browse some hentai
masterbate 2:50am-2:53am. broke my record cus ima boss. pat my shoulder take a nap.

Tuesday-
repeat.

[TYSON]

McDonald's
Taco bell
Pizza hut
And then splurge with some subway. I call it the j.metts experience.

[Sharp]

sitting on my ass at various locales paired with having friends who play soccer for fun keeps me nice and trim

[Rawn M.D.]

Tbh I think u do more running in soccer than any other sport ez... Sharp Nine

[Sharp]

you definitely do. builds up endurance real quick-like

[super pimp trillionaire]

Opinions?
netcees.co/showthread.php?t=7323

[PancakeBrah]

People go crazy for supplements, but they're just that. Supplements.

Take Whey protein post workout. Fish oil for joint health. A multivitamin. And creatine if you're not trying to cut weight.

[~RustyGunZ~]

Whatever exercise you're using to bulk up your head is working wonders

[ill nik-A]

Every week is different... U have to shock ur muscles but u seem to have a good grasp on ur routines... I usually do 4 excercises per body part... Overdoing it can also stunt ur muscles growth... I also do 4 sets of 8-12 reps

And I eat whatever the fuck I want cuz I'm a muhfucking G

[Rawn M.D.]

PancakeBrah what was that routine u were talking about a few months back? I can't recall the name...

[PancakeBrah]

i was using wendler's 5/3/1 when i first joined netcees.

http://www.t-nation.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

although if you havent deadlifted/squatted regularly for an extended period it might not be practical. plus it's strength-oriented.

currently just doing a pretty standard body part split.

[Dope girl]

I work out sometimes cause I'm babysitting my niece She's too much.

[Untold]

Run my dude. I've been a run kick for the past few years now. Doing my first marathon in January 2013. But within the next few weeks I'll be reworking in weight training.

And speaking of soccer, my boy who I'm training with is a soccer coach. And I have screen shots of the workout were doing. Not sure how to upload it from my phone!

[Rawn M.D.]

Yea I bike for cardiovascular... Like I said I'm a smoker so running has the potential to make me hypoxic lol... I am going to start going to the beach n swimming horizontally in the ocean. Tho.. I gotta do community service hours anyways, so I'll do en at the beach n kill two birds w one stone

[trap.]

All I do are push-ups, sit-ups, and pull-ups in varying positions. Running-wise, I'll do track workouts 8 x 200, 6 x 400, 4 x 800 etc or long runs of seven to ten miles. Sometimes I'll do 3 x 1600 with burpees or calf raises / squats. I'm not a gym rat, everything you need to workout is outdoors.

[Rawn M.D.]

trap I agree... For a long while that was my system too.. Push pull sit lunge squat all varying..But I got a membership might as well take advamtage

[super pimp trillionaire]

I don't have a set routine. I don't think I want one. I just follow very broad basics. Tons of weight, Tons of rest, tons of water, opposing muscle groups worked together, basic big group exercises, but most of all whatever looks good. The only joints I do with any regularity are my bi/tri moves and calf raises and my shrugs, shoulder back neck work. I ride bikes, might do some trail shit soon... and visualization. That last part is maybe the most important part of my “regiment"
I'm not a bodybuilder. Many of you have different goals than I do.

[Frank]

If you can't swim at a oceanic level - stick to the pool kid - ain't worth getting swept away.

Your workout is non efficient. Your a machine-a-holic. The little muscle you do gain will be superficial - useless for sports and functional practicability.

My regime is something like

Chest -
Dips - 4 sets of 25
Incline - I put on a 45 and a 25lb plate and do 15 reps X 3 different grips (outside the line-wide - regular and inside the line - narrow) Then I progress to put on more weight and continue the process. All 3 grips = 1 set in my mind. So I do 3 sets. Switching grips is key to muscle confusion - it'll really fill out your weak points.
I do weighted pushups with a 40 pound vest - 10 sets of 10 pushups 10 different ways 10 seconds apart
10 regular - rest - 10 military - rest - 10 diamond - rest - 10 wide - rest - 10 knuckle - rest - 10 claps - rest - 10 walk out pushups - rest - 10 divebomber pushups - rest - 10 hindu pushups rest - 10 elevated pushups - rest - 10 decline pushups - rest - 10 one arm punching pushups

harder then it looks -- give it a shot. look up the pushups you don't know.

back - pull ups - chin ups - again - varying grips.
t bow row - lat machine - hyperextensions -

abs - incline sit ups with a medicine ball - broomstick twists -

legs = squats or leg press machine

shoulders = military press

dead lift the bar bell into a push press = best exercise known to man


moral of the story = think compound - varying grips - and include more staples - your work out is for fine tuning

build the foundation then use machines IMO

[Frank]

As for supplements, vitamin C - decreases soreness amongst other more crucial benefits.
Fish oil helps with joint flexibility. Take a multi-vitamin and a B100 vitamin.

The super factor that will sky rocket your endurance/strength is Bee Pollen.

Take 3 spoonfuls and increase your athletic prowess by up 40%

Its what the russians used to sweep the Olympics

[Frank]

Cardio - Nothing beats basketball

Uphill Treadmill walking 3.5 or so at a 15 incline is also key because it doesn't sap your muscle like regular flat terrain walking - it taps into your fat stores

[super pimp trillionaire]

sex beats basketball.

[NYCSPITZ]

That deadlift to press olympic shit frank said is a good one which I did in my teens all day b4 I fucked my wrist and elbow and shoulder the fuck up.

Rawn MacDon I would say glucosamine for joint pain whey protein for lifting...other than that just eat healthy follow your workouts and you should be fine...

don't bitch out though homie. Get a spotter and bust out that last rep each set yo

[NYCSPITZ]

lol Frank u jacked like that nigga....

[Rawn M.D.]

Tbh I don't really use much machines cent when there isn't a valid sub... Bench n all I do free weight... N then machine at end for a burn out Frank

n door I dive... I can oceanic swim... I'm Moree worried bout jellyfish then being swept away tbh

[Red glare]

lyrical exercise

[RdotC]

Sounds like a good amount of overtraining going on.

Like today was chest for me...

Flat bench - 3 sets of 3
Incline - 3 sets of 6
Dumbbell flyes - 3 sets of 15
Dumbbell pulovers - 3 sets of 10

Then 20 minutes of an interval sprint program on the treadmill.

Finished with 5 sets of pushups... 10 reps as fast as you can, 10 seconds rest, and repeat.

[Rawn M.D.]

I'm going in like an hr.. I only stay for an hr to hr half really n that extra time depends k how much I wanna do cardiovascular for

[super pimp trillionaire]

Sounds like a good amount of overtraining going on

Exactly what I was thinking.
Keep it simple...