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Old 02-26-2013, 10:13 AM   #1
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Whats your gym routine?

Always good to see what others do and get some ideas, changing it up regularly helps keep you motivated and getting better

Workout: For me my current split is
Saturday - Legs and Cardio
Sunday - Chest
Monday - Back and (Core or Cardio)
Tuesday - Cardio/Core (make up day)
Wednesday - Bicep/Tricep
Thursday - Shoulder and (Core or Cardio)
Friday - Off

I usually do 4 for each muscle group and one burnout at the end~ usually TRY to do cardio last but some days its first or none at all lol. Generally it takes me an hour to an hour and a half when I go~
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Old 02-26-2013, 10:16 AM   #2
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I lift for football Monday Wednesdays and Thursdays. We mostly do Bench,squats and cleans. And other little stuff like curls and back work on the side. How much can you lift?
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Old 02-26-2013, 10:48 AM   #3
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I dont ever max out or really pay that much attention to the weight amount, more about how my sets are progressing and if my form is correct. I usually aim for 12/12/12 sets in perfect form doing them on the slowe side before I step up in weight~ if the form is crappy might as well give up and go back down until its right (other than on the last one or two when trying to cheat out a bit extra on your last set or two). During my last bulking phase I was a bit to aggressive in going up in weight and I had to cut it back and start over to get my form right. In the last bit I have been doing some supersets trying to keep heart rate up and help fat burn so I cut back to 25%, 50%, 75%, 75% max weight sets and do two exercises back to back 1 minute rest between sets.

When I am doing regular stuff:
Bench press working sets are currently at 210-215 (85/90 on dumbbell)
Squats are 225 (but been going slow on them and finally seeing some gain in amount I can do)
Deadlift I can usually do 185-200~ but I have not been doing those super serious for very long.

Based on my info (6ft, 230lbs) I should be able to bench 285, Squat 300, and deadlift 300 to be considered novice~ I may could do it for one rep but not working sets lol

nothing amazing but I am slowly building up. Since I have been cutting mode I am not putting on much if any muscle so lifting super heavy is not really going to help me due to my calories are not high enough to get any big gains in mass. Trying to get my body fat percent down to 15%.... which would be 210lbs if I lost zero muscle.... not sure Ill be able to hit that target but I will try.
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Old 02-26-2013, 11:16 AM   #4
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I haven't been to the gym in over a month. My goal is to hit a lean 230, right now I'm about 212. I usually do:

Back
Chest
Shoulders and arms
Legs

Core is done pretty much every workout. Max for me is 315 bench. 455 squat and deadlift I've never maxed but usually rep 315-365 2-6 times
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Old 02-26-2013, 11:28 AM   #5
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Ive only been serious about Squats and Deadlifts for about 3 months, so I am going slow on weight increases to prevent injury, but I am getting there.

I do to many deadlifts in sets (12/10/10) I need to drop them back to 6-8 rep sets honestly I may do that this go around, just been trying to build up the muscles.

Bench barbell the bench we have is not wide enough and I dont feel comfortable with much more weight on it~ never performed a 1RM on it~ I may could max at 250-270 but dont really want to risk an injury lol
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Old 02-26-2013, 11:31 AM   #6
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I weigh about 190 and my bench is probably at 220-225 right now. My coach makes us go lower than parallel on squats and I can maybe do 315 at most going that low. We don't dead lift but we clean and I can probably get 240-250.
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Old 02-26-2013, 11:33 AM   #7
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My routine is to procrastinate as long as possible.
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Old 02-26-2013, 11:36 AM   #8
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I just get into my daily regiment where I go home, rest a few, get ready and go just like working.... dont second guess it just do it lol
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Old 02-26-2013, 10:25 PM   #9
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Quote:
Originally Posted by Coltonhess
I weigh about 190 and my bench is probably at 220-225 right now. My coach makes us go lower than parallel on squats and I can maybe do 315 at most going that low. We don't dead lift but we clean and I can probably get 240-250.
Its not a squat unless you break parallel...anything higher than *** to grass is a quad extension...

Before I hurt myself I was at 465, 535, 275 squat dead bench. Since I hurt myself, I do deads, some upper body mix, squats, two day rest, back at it.

As my back heals, I am up to 365 for 3 on deads, 225 on squat, 185 bench. But to me exact form, and a .5-1 second pause is mandatory or its not a real rep lol. I am not competing anymore so I am trying to more round myself than just powerlifting. I don't use a belt anymore, and where I lift now doesn't allow chalk, so I won't be going past 500 on deads without chalk lol
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Old 02-27-2013, 12:28 AM   #10
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I had a lifting routine when I had weight class at school, haven't really done much since. I don't really bench a whole lot, like around 150-160. But I squat 320. Been 10 weeks since I've really worked out so it probably went down hill by now. I'm 18 and still in HS with not much free time.
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Old 02-27-2013, 07:32 AM   #11
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I am still sponsored by a company, so if people want 50% off supplements from my sponsor PM me. Unless mods are okay with me posting the info.
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Old 02-27-2013, 07:37 AM   #12
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