The Amazing Race: Fitness Thread / Work-Out Thread

[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,

[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.

[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.

[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.

[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.

[Lhotte]

What would you guys say is a good amount to do?

I currently go the gym 4-6 times a week and tend to do lifts only.

Once or twice a friend will come with me and that is the only time she goes, and she insists on like 100-150 squats with a low weight.

Whereas I go to 50kg (I think is a good weight for someone of my size 5'5 around 50-55kg) and I will do around 5 sets of 5. Which again, I think is reasonable, or should I be doing more?

[benz88]

5x5 squats are good. You could do 7x7 and ramp the weight up to 60kg for the last 2. Try adding in Hack Squats and Lazy Squats.

[nzstance]

Sitting at 87kg (191 lb) at the moment. Slowly dropping weight/%. I am doing a slow progressive cut until close to Christmas.

Got chest done this morning. Starting to get a much better split at the top of my chest compared to last year, while retaining a large majority of the size.

Just came back from a rotator injury so i have been slowly going back up in strength.

D.Bell incline press - 55kg (121 lb) - 8,8,6,6
D.Bell incline fly's - 47.5kg (105 lb) - 10,8,6,6
Incline bench - 100kg (220 lb) - 8,7,6,6
Decline bench - 120kg (265 lb) - 10,8,6,6
Chest dips - 15,15,10,8
Cable flys (3 different angles) - 45kg (99.2 lb) - 10,10,8,8 x3

Finished off with 15 minutes on the cross trainer.

Still sitting around 20% bodyfat after my bulk. Happy with how it is going so far though

[andybob]

To the guys talking about squats, try and hit some higher reps once and a while. While 5x5 is great and I'm making no qualms about that, try hitting 12-15 reps with 135 and see how it makes your legs feel. If your leg day has become kinda stagnant and your not making progress it might help.

Personally I love doing higher rep leg stuff, especially squats. For me anything up over 12 reps really pushes you physically and for me mentally. It's harder than you think.

I haven't taken leg measurements but none of my pants from last winter fit in the legs and I'm around the same waist size and weight, so I think mixing reps now and again is helping.

[benz88]

I did Legs Saturday, I ended up doing
Hack squat Machine - 145x2x10 and 235x2x10 on the machine
1 Leg Leg press. 208lbs x5x10
Standing Calf Raises - 260/290/320/360/395x12

Should have added in more Extensions but legs were killin me

[Lhotte]

To the guys talking about squats, try and hit some higher reps once and a while. While 5x5 is great and I'm making no qualms about that, try hitting 12-15 reps with 135 and see how it makes your legs feel. If your leg day has become kinda stagnant and your not making progress it might help.

Personally I love doing higher rep leg stuff, especially squats. For me anything up over 12 reps really pushes you physically and for me mentally. It's harder than you think.

I haven't taken leg measurements but none of my pants from last winter fit in the legs and I'm around the same waist size and weight, so I think mixing reps now and again is helping.

I think 135 would be a bit much for me, I am a 5'5 female weight about 50kg

But I might try the hitting 60kg for 2 reps in a 7x7

[andybob]

I think 135 would be a bit much for me, I am a 5'5 female weight about 50kg

But I might try the hitting 60kg for 2 reps in a 7x7

Didn't realize that. lol

Good on you for doing squats. Seems like most woman I see in the gym just spend rediculous amounts of time on cardio machines.

[Lhotte]

Didn't realize that. lol

Good on you for doing squats. Seems like most woman I see in the gym just spend rediculous amounts of time on cardio machines.

I literally **** cardio so much. I do it, but only because I have to kinda thing.

Spend most of my time with weights, find I get much better results with them than cardio.

Plus a lifters body is SO much better than a cardio body!

[Trptguy]

I literally **** cardio so much. I do it, but only because I have to kinda thing.

Spend most of my time with weights, find I get much better results with them than cardio.

Plus a lifters body is SO much better than a cardio body!

so much this.

right now for legs I am doing 275 for 20 reps on squats. I have not tried a max squat for quite awhile. Since today is leg day I may try it.

Originally I was trying for all out size but now am trying to make sure I stay proportional. It is very easy for my back and shoulders to get out of hand.

[Lhotte]

See I'm the other way around, my legs have become defined very quickly, but my shoulders, arms and abs just don't seem to change no matter how much work I put in!