What Excercise Did You Do Today? (4 Viewers)

[cannibal.horse]

Edit: Missed this: I will concede that the general audience reached by this forum will be beginners, however dumbbell / single limb work is still suitable for those who are beyond the 'weak as piss' stage imo

Lol, again I agree with you, I just think that most noobs should be focused on their squat and how much their eatting, which is the solution to all problems in weightlifting about 97% of the time.

Just curious, what sorta program are you running right now? do you train for a sport or anything?

 

[quik.]

Ive had one or two months off due to soccer fucking with my knees, atm I'm trying to get them to be less shit. Due to them I'm not playing any sport atm.

Basic thing:
Chest/Legs/Back/Off/Chest/Legs/Back

First three are main heavy days, other three is around 8 rep range and I try to do different movements.

Amongst that I do cycling sprint work (there is a pretty rad hill near me, with nearby park for vomiting haha) and soon (provided knees can do it) actual sprint work.

 

[Uncle]

 

[Wooz]

Yesterday- 5 rounds for time of: 400m Run, 50 Situps, 30 Squats and 1 hr of cycling.

Today- 21-15-9 reps of: MB Cleans, Pushups, Pullups, MB thrusters.

 

[lpodnano]

I did a 4km jog.
That's about it.

 

[cannibal.horse]

Ive had one or two months off due to soccer fucking with my knees, atm I'm trying to get them to be less shit. Due to them I'm not playing any sport atm.

Basic thing:
Chest/Legs/Back/Off/Chest/Legs/Back

First three are main heavy days, other three is around 8 rep range and I try to do different movements.

Amongst that I do cycling sprint work (there is a pretty rad hill near me, with nearby park for vomiting haha) and soon (provided knees can do it) actual sprint work.

Naw, too much cardio.

Come bodybuild/powerlift with us bro!

 

[Uncle]

went to the beach to do some pushups with people

 

[CharlieB]

Naw, too much cardio.

Come bodybuild/powerlift with us bro!

that deadlift is huge. I don't even have 170kg of plates. gj

good to see people lifting

Anyway, exams are over now so im gonna get my shit together and start lifting again. My 4day split starting today:


Back
Pullups
Deadlifts
Bent-over Barbell Rows or DB Rows

Legs
Squats
Calf Raise
Lunges
Barbell Shrugs

Chest
Flat Bench
Incline Bench or flys
Dips

Shoulders/Arms
Military Press
Upright Rows
Tricep pulldowns
Skull Crushers
Barbell Curls

 

[cannibal.horse]

that deadlift is huge. I don't even have 170kg of plates. gj

Naw, thanks bro

Back
Pullups
Deadlifts
Bent-over Barbell Rows or DB Rows

Legs
Squats
Calf Raise
Lunges
Barbell Shrugs

Chest
Flat Bench
Incline Bench or flys
Dips

Shoulders/Arms
Military Press
Upright Rows
Tricep pulldowns
Skull Crushers
Barbell Curls

Out of all the 4 day splits I've seen, yours would be the best. Just me though, I'd cut the barbell shrugs as your traps will dominate just from deadlifts and rows, replace the upright rows as they're primarily front delts (which get smashed in press/benches anyway) with some side lateral raises and swap the tricep pulldowns for some close grip bench presses.

Btw, if I move into bodybuilding down the line I'll be stealing your routine as a template, thanks

 

[chamelia]

20mins treadmill.

 

[Omie Jay]

walked home from station, 2km, 20mins.

 

[CharlieB]

Naw, thanks bro

Out of all the 4 day splits I've seen, yours would be the best. Just me though, I'd cut the barbell shrugs as your traps will dominate just from deadlifts and rows, replace the upright rows as they're primarily front delts (which get smashed in press/benches anyway) with some side lateral raises and swap the tricep pulldowns for some close grip bench presses.

Btw, if I move into bodybuilding down the line I'll be stealing your routine as a template, thanks

yeah its a pretty standard split. I was on a 3 day split for a while before, but i found that each workout took too long and was exhausting.

Thanks for the tips mate. I think you are right with the shrugs. I went hard today on my back, and my traps/shoulders were shot and not in the mood for shrugs.

I went into my backyard and did weighted lunges today aswell. I recommend it on leg day as a finishing exercise with a barbell or some dumbells. feels amazing.

Ill switch it up on shoulderday, cut the upright rows and try some seated side lateral raises. Its probably just me but i dont feel much wwith Close grip BP, plus its after chestday and any other incidental chest movements will burn.

 

[cannibal.horse]

yeah its a pretty standard split. I was on a 3 day split for a while before, but i found that each workout took too long and was exhausting.

Thanks for the tips mate. I think you are right with the shrugs. I went hard today on my back, and my traps/shoulders were shot and not in the mood for shrugs.

I went into my backyard and did weighted lunges today aswell. I recommend it on leg day as a finishing exercise with a barbell or some dumbells. feels amazing.

Ill switch it up on shoulderday, cut the upright rows and try some seated side lateral raises. Its probably just me but i dont feel much wwith Close grip BP, plus its after chestday and any other incidental chest movements will burn.

I had some experience with lunges before and they're pretty awesome, but squatting x3 a week means any other leg exercise is overkill

Good point with the close-grips - for me I was running some isolations for my triceps without any success - it wasnt until I chucked the close-grips in that I got some mass on them and I bench x2 a week too, but go with what works for you.

Let me know how it goes and how long before it stalls.

 

[quik.]

If you don't feel much of anything during close grip bench, try 'pulling apart' the bar with your hands while pressing, should help tricep activation

Vice versa for helping the pecs get involved

 

[cannibal.horse]

If you don't feel much of anything during close grip bench, try 'pulling apart' the bar with your hands while pressing, should help tricep activation

Vice versa for helping the pecs get involved

I also use a very narrow grip for close grips (my pinkie is just on the line of the knurl) which I think makes the difference.

 

[Uncle]

meat punchin bag at supemarket

 

[chamelia]

20 minutes step machine

 

[L]

got into the car and drove to woolworths to buy some aeroplane jelly and butter and icecream

 

[chamelia]

20 mins treamill (walking)
20 mins step machine
15 mins treadmill (running) and 5 mins walking cool down.

 

[Omie Jay]

walked home 2km from station