Weight Lifting

[chrisd9]

Anybody on FK stick with a consisten weight lifting routine? In high school I was always on and off depending on the sport season etc, but now at school I've been sticking with a consistent routine for a couple months and am planning on sticking with it. Here's my routine, I was curious what everyone else does... or if you had any suggestions.

Bench: 4 drop sets
Dumbell Incline Press
Decline Bench
Butterflys (on a universal machine)
Pull Downs
Bicep Curls
Tricep Extensions

takes me around an hour depending on if i do some leg stuff, abs, etc

thanks all

[indivision]

it depends on what your over-all goal is but if you want to build muscle mass, you shouldnt do all of those on the same day. if you do, the majority of exhaustion will be due to stress on the heart when your blood shifts from group to group.

try breaking the workouts into 3 muscle groups.

day one: curls and pull downs

day two: bench and tri extensions

day three: legs and shoulders

do that per week and you will see results.

[Gooeysoft]

Sadly, i have no money to continue my membership at the local gym (BTW, NEVER EVER sign up with Bally's!!!).

I've been doing Matt Furey's 'Combat Conditioning' for some time, though. I LOVE that program. It's not weight lifting, but I'd say it's proabaly just as good. I've gained a lot from it.

I do like weight lifting, though. I haven't been to the gym for some months, and I miss lifting.



My favorite lift's (and arguably the least useful in daily life ), are power clean/clean & jerk, and snatches. I've always been good at lower body. It's upper body I need to work on.


Okay, enough rambling on my part. I didn't even cover your question. Sorry

[mx_kid]

i used to do the routines on this site, till i got lazy

[Gooeysoft]

lol, the nav on that site reads like a mens underwear catalog or something

[iForgotMyPassword]

no.... but i allways say.... if i'm gonna act like a nerd i might as well look like one........

[gdstudios]

Originally posted by Gooeysoft
(BTW, NEVER EVER sign up with Bally's!!!).

They stink. They don't allow you to quit the membership. I had a terrible time discontinuing mine a few years ago.

[lafunk]

Before I had my son I used to be a body builder. Did you see the Simpson's last night? I used to have Marge's body...

[indivision]

i am unfortunately a Bally's member myself. i got a membership on a pretty good deal through work, but....

get this. one day i noticed that my monthly membership fee (automatically taken from my bank account) was $2 more than the previous month. so i called them and asked what the deal was. the lady tells me that once per year, the rates increase for all members.

"Why do they increase?"

"So we can build more gyms and provide you with better service and equipment."

"Soooo, you're saying that the longer I am a member with your company, the more it's going to cost me?"

"That's correct sir."



My current charge is $14.25 per month. According to my calculations, my membership will cost me roughly $90 per month by the time I am 65...!

[hollywood]

Bench (10 reps of 75lbs three times)
Incline/Decline (10 reps of 65lbs three times)
Curls ((10 reps of 50lbs three times)

I am not the strongest and started a three-weeks ago. I work out at a friends house after school.

[CVO Chris]

Lifting weights is a bit slow and boring to me. Get in to something more useful like boxing

[chrisd9]

boxing is great... i've done a little of it before, just dont have much opportunity to do much with it here

[gdstudios]

Originally posted by hollywood
Bench (10 reps of 75lbs three times)
Incline/Decline (10 reps of 65lbs three times)
Curls ((10 reps of 50lbs three times)

I am not the strongest and started a three-weeks ago. I work out at a friends house after school.

That incline bench is some tough stuff. I'm around 65 pounds there too. I bench reps of between 110 and 130, and curl between 15 and 25. Just started recently too.

[indivision]

boxing is great too. but i'll put my money on the guy who does some of that slow boring stuff over the guy who doesn't.

[Gooeysoft]

Originally posted by gdstudios
They stink. They don't allow you to quit the membership. I had a terrible time discontinuing mine a few years ago.

I went off to join the Marines (though, sadly, so far that hasn't worked out ), and they wouldn't ley me leave the membership. I was like "I'm going to be off serving our country, and you won't let me leave?!?". After quite some arguing, several phone calls, and threatening to talk to some higher-ups, they told me I could quit if I sent my enlistment papers. Bally's is really rediculous. The only reason they're in business is because they branch out and get a bunch of new members who've never dealt with bad gyms.

[gasbag15]

Chest:
B/B Bench press
B/B Incline
Cable Crossovers

Biceps:
B/B bicep Curls
Alternating Curls
Concentration Curls

Triceps: (my fav)
Tricep Pushdowns
Tricep kick-backs
Tricep 'over-head' extentions

Back:
Seated Rows
Wide-Grip Lat Pulldowns

Shoulders:
Shrugs
Shoulder Press

Quadriceps:
45 Degree Leg Press

Hamstrings:
Leg Curls

Calves:
Heal Raises

Abs:
Floor Crunches
Oblique Crunches
Decline Crunches
Decline Obliques

Plus 20 min jog before workout.
Supplements: Whey Isolate Powder (swiss choc )
L-Carnitine

[gdstudios]

Originally posted by Gooeysoft
I went off to join the Marines (though, sadly, so far that hasn't worked out ), and they wouldn't ley me leave the membership. I was like "I'm going to be off serving our country, and you won't let me leave?!?". After quite some arguing, several phone calls, and threatening to talk to some higher-ups, they told me I could quit if I sent my enlistment papers. Bally's is really rediculous. The only reason they're in business is because they branch out and get a bunch of new members who've never dealt with bad gyms.

Terrible. They're like vultures.

[gSOLO_01]

Originally posted by indivision
get this. one day i noticed that my monthly membership fee (automatically taken from my bank account) was $2 more than the previous month.

It's called inflation...

[j4mes]

mondays biceps and triceps:

bicep curls
preacher curls
isolated curls
bar curls

tricep extensions
skull crushers
everhead extensions

tuesday basketball

weds

front and back shoulders -
extensions in front and sideways
shoulder press
pull downs
free weight press
leg press
leg curl
claves - extensions

thursday - day off!

Friday

bench (80k)
incline with free weights
fly
upper back
lat pull downs
low row

saturday - run!!

4 sets of 10 reps - All good!!!

[]v[orpheus]

My routine

Day 1 - Abs/Calves
Ab Machine - 4s x 15
Leg Raises - 4s x 12
Standing Calf Raises (CR) - 4s x 12
Seated CR - 4s x 12-15
Toe Press - 4s x 20

Day 2 - Chest/Triceps
Bench or DB Bench - 3s x 6-12
Incline DB Press - 3s x 10-12
Dips - 3s x bodyweight, only started them as well
Decline Chest Press - 3s x 8-12
cable crossovers or DB flyes* - 3 x 8-12
Lying French Press - 3s x 6-12
Bar Pressdown - 3s x 8-12
Rope Pressdown - 3s x 6-12

*additional exercise if I feel up to doing it

Day 3 - Back, sometimes I combine Calves with back as well and don't do abs that week at all
Seated Cables Rows - 4s x 8-12
Wide Grip Lat Pulls - 4s x 8-12
Narrow Grip Lat Pulls* - 4s x 8-12
Barbell Rows - 4s x 12
Deadlifts - 4s x 12

* Should I keep doing these, or change to another exercise?

If I do Calves with Back, I only do 3 sets for everything, even Calves

Day 4 - Quads/Hams (Punishment Day)
Squats - 3s x 12
Leg Press - 3s x 12
Leg Extensions - 3s x 12
One Leg Isolated Curls - 3s x 12
Lying Leg Curls - 3s x 10-12
Stiff Leg Deadlifts - 3s x 12

Day 5 - Shoulders/Biceps
Seated DB Press or Seated Overhead Press (mostly DB) - 3s x 8-12
DB Lateral Raises - 3s x 10-12
Side Raises - 3s x 10-12
Rear Lateral Raises - 3s x 8-12
Upright Rows or DB Shrugs - 3s x 10-12 (on Uprights Rows), 3s x 12 (on DB Shrugs)
Standing Bicep Curls or preacher (some weeks) - 3s x 8-12
Seated Alternate DB Curls - 3s x 8-12
Hammer Curls - 3s x 8-12

---

However, mostly it's 4 days, as I can't be bothered doing abs, but I plan to start on them again.

I also take Optimum Whey Protein & try to eat right throughtout the day.