The Amazing Race: Fitness Thread / Work-Out Thread

[benz88]

Finally Done Cutting. As of last monday I did the Jump from 1500cal to 3000 a day(maintenance), Metabolism fixed itself finally and Im still kinda losing weight, Going to up it to 5000 a day I think and see how the energy is.

[Trptguy]

Yesterday was shoulder day.

Push press of 155lbs for 12 sets of 5
Then dumbbell presses max was 65 for 10
Then bent over raises
Lateral raises
Kettle bell
Finally 80lbs barbell press to failure

Shrugs in between every set on every exercise.

Sore but feeling good today.

Today will be leg day so driving tomorrow will be a bitch.

[Average_Jerk]

So you Do Back and Leg day the same day? Just curious.

Since I didnt get back in time yesterday from the lake to hit the gym I did Chest and Arms today. I'll do back, shoulders and legs tomorrow. Love the pump I got today doing Arms and Chest on the same day,

I do this

day 1 -
Squats
Pause squats
Front squats
shrugs
Lat pulldowns

day 2 -
Bench
Pause bench
close grip bench
standing overhead press
tricep somethings

day 3 -
Deadlift
Deadlift from blocks (raises the bar about 2in from normal)
Deadlift from a deficit (raises me about 2in so make the bar lower to my feet)
Good mornings
Pendlay rows

If Im not tired I thow other shit in there too. but all that is about 2 hours of work per day. I do the main movement (squat bench or dead) then assistance work that will help that lift get bigger.

[andybob]

So you Do Back and Leg day the same day? Just curious.

Since I didnt get back in time yesterday from the lake to hit the gym I did Chest and Arms today. I'll do back, shoulders and legs tomorrow. Love the pump I got today doing Arms and Chest on the same day,

You could always so some pull ups or rows while doing legs as supplemental back work in addition to your normal back day. In used to do something like that on leg days.

[benz88]

So you Do Back and Leg day the same day? Just curious.

Since I didnt get back in time yesterday from the lake to hit the gym I did Chest and Arms today. I'll do back, shoulders and legs tomorrow. Love the pump I got today doing Arms and Chest on the same day,

[Average_Jerk]

Not to mention core and lower back strength for squat.

I've also read having a strong upper back helps you pull bigger weight with deadlifts.

thats for sure. same goes for the bench, leg drive and push from your back

[andybob]

yep. upper back stuff is helpful to increase your squat. if you cant keep your upper back tight then your form can get sloppy and make it harder to hold the weight

Not to mention core and lower back strength for squat.

I've also read having a strong upper back helps you pull bigger weight with deadlifts.

[Average_Jerk]

Lat pulls on squat days?

yep. upper back stuff is helpful to increase your squat. if you cant keep your upper back tight then your form can get sloppy and make it harder to hold the weight

[skrapez]

Hope y'all did your cock push-ups today.

[mikey G]

Recently started 5/3/1, but being in the military I have a hard time getting bigger and suffering on my run times for my P.T. tests. Is crossfit really that good? I feel like I should try it but I always have shy'ed away because A) it took me forever to just start going to the gym B) I have no idea where to even start with it.

Crossfitter's help me out

[benz88]

Lat pulls on squat days?

[Average_Jerk]

I do 8-10 reps of light/warmup weight. then 5 reps for the moderate weight. then 2-3 of heavy stuff. Like today I worked up to 365x5 on the squats, then did a few sets of 2 reps at 405. then I drop down to lighter weight and 5-8 reps for other versions of the same movement. so after regular squats I did sets of 315x5 of squats with a 2sec pause at the bottom and then a few sets of 225x5 for front squats.

after that for assistance work I do sets of 10-15. so next I worked up to 2 sets of barbell shrugs 315x10 and worked up to 2 sets of 215x10 for lat pulldowns. nothing crazy, but thats more or less my squat day

[benz88]

I usually do 7-8reps. Every couple weeks try and hit heavier with 4-5 reps. I was always under the impression heavier lower reps builds the strength and and lighter/more reps builds the muscle up.


I do 5-7 exercises for each group, 3-4 sets for 7-8reps

[andybob]

Muscle is made up of slow twitch and fast twitch fibers. I can't remember which is which, but I know higher reps hits one type of fibers and low reps hit the others. Generally speaking, 8-12 reps is the ideal rep range for hypertrophy. As I understand it, lower reps help develop thickness of the muscle and density.

A program that blends the two rep ranges is ideal. I know back in the day guys like Arnold would train in your 8-12 rep range for the most part and about once a month they would go heavy to help with thickness and density.

Also set volume is another key. Adding 1 extra set to a lagging body part can make a big difference. I tend to add a set with rear delts and back excersises fairly often.

[P78]

so what, you do 3-5 reps then?
i'm not sure of the english term but when you do more then 4-5 reps a different kind of muscle training takes place

my last program was like that

first day 10-12 reps on a moderate weight
then 7-9 reps on a lil heavier weight
4-6 reps with a heavy weight
and the last day 2-3 reps on a super heavy weight