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-- Working Out Thread Part II
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ok so i wanted to make this for myself...but i figure someone else might wanna use it too hehehe...soooo:

here's my little list of exercises i'm working on...work in progress hehehe...add if you can (hopefully eventually with the pics hehe)


CHEST:
Bench Press (BB or DB)
Incline Bench Press (BB or DB)
Decline Bench Press (BB or DB)
Flies (DB or Cable)
Incline Flies (DB or Cable)
Decline Flies (DB or Cable)
Pec Deck
Chest Abduction (Cable)
Pull Overs

BACK:
Bent Over Row (BB or DB)
Seated Row (Cable)
Lat Pulldown (Cable)
T-Bar Row
Back Extension

SHOULDER / TRAPS:
Military Press
Shoulder Press (BB or DB)
Shoulder Raises
Bent Over Shoulder Raises
Front Shoulder Raises
Up Right Row
Shoulder Shrugs

BICEP:
Bicep Curl (BB or DB)
Preacher Curl
Concentration Curl
21's
Cable Curls
Hammer Curls

TRICEP:
Tricep Rope Pulldown
Tricep Extention (BB or DB)
French Press
Tricep Kick Back
Reverse-Grip Rope Pulldown

FOREARM:
Forearm Curls
Rope Exercise
Flexor Curls
Forearm Extension

ABS / OBLIQUES:
Hanging Leg Raises

QUAD:
Squats
Front Squats
Leg Extension
Leg Press

HAMSTRING:
Leg Curl
Hack Squat

ASS:
Lunge

CALVES:
Seated Calf Raises
Standing Calf Raises
Donkey Calf Raises

quote:

Originally posted by gmoney No wonder you're fat genuises.

http://dictionary.reference.com/search?q=genuises

Just threw in some quick additions which I feel should be in everyone's routine.

CHEST:
Push-Ups, all variations
-Very underrated exercise for filling out your chest; a lot of people stop doing them once they start using weights

BACK:
Chins
Deadlifts
-Probably the two core exercises for your back

SHOULDER / TRAPS:
Arnold Presses
-My favorite for shoulders

TRICEP:
Dips
Close-Grip Bench Press

you forgot:

parrallel grip pulldowns
cable crossovers

both great exercises for really focussing on the chest and getting it pumped

CHEST:
Bench Press (BB or DB)
Incline Bench Press (BB or DB)
Decline Bench Press (BB or DB)
Flies / Cable Cross-Overs (DB or Cable)
Incline Flies / Cable Cross-Overs (DB or Cable)
Decline Flies / Cable Cross-Overs (DB or Cable)
Pec Deck
Chest Abduction (Cable)
Pull Overs
Push Ups
Parrellel-Grip Pulldowns

BACK:
Bent-Over Row (BB or DB)
Seated Row (Cable)
Lat Pulldown (Cable)
T-Bar Row
Back Extension
Chin Ups
Deadlifts

SHOULDER / TRAPS:
Military Press
Shoulder Press (BB or DB)
Shoulder Raises
Bent-Over Shoulder Raises
Front Shoulder Raises
Up Right Row
Shoulder Shrugs
Arnold Press

BICEP:
Bicep Curl (BB or DB)
Preacher Curl
Concentration Curl
21's
Cable Curls
Hammer Curls

TRICEP:
Tricep Rope Pulldown
Tricep Extention (BB or DB)
French Press
Tricep Kick Back
Reverse-Grip Rope Pulldown
Dips
Close-Grip Bench

FOREARM:
Forearm Curls
Rope Exercise
Flexor Curls
Wrist Curls

ABS / OBLIQUES:
Hanging Leg Raises

QUAD:
Squats
Front Squats
Leg Extension
Leg Press
Leg Abduction Machine
Leg Aduction Machine

HAMSTRING:
Leg Curl
Hack Squat

ASS:
Lunge

CALVES:
Seated Calf Raises
Standing Calf Raises
Donkey Calf Raises


added your guys' additions hehehe...thanks i forgot some of those

hopefully a big ass list of all the exercises will help diversify people's routines and keep shit growing

looks like everything i've ever done worth mentioning

What's hammer curl? Never knew that...

Hammer curl is where your palm is perpendicular to the ground, as if shaking someones hand, and you just curl your arm up, without twisting the weight. At all times throughout the movement, your palm
remains perpendicular to the ground.

Oh, so that's why it's a "hammer" curl.

I've felt like crap for the past 3 days, just no energy at all.

So right now I'm stuffing my face with Fritos corn chips and later I'm going to eat a whole pint of Ben & Jerry's Oatmeal Cookie ice cream.

Then after that I'm going to go to bed and sleep in tomorrow for as long as I can.

And if all that doesn't work, I'm going to jump off a bridge.

Welp...talk to you guys later!

So anybody working out today?

I worked out yesterday, shoulders and calves.
Today is a day off.
Here's what I did yesterday:

Shoulder press
8x 30 kg (66 lbs)
8x 35 kg (77 lbs)
6x 40 kg (88 lbs)
6x 45 kg (100 lbs)

Front raise **
8x 5.5 kg (12 lbs)
8x 7.5 kg (16 lbs)
8x 7.5 kg (16 lbs)
8x 9.0 kg (20 lbs)

Lateral raise
8x 5.5 kg (12 lbs)
8x 7.5 kg (16 lbs)
8x 7.5 kg (16 lbs)
8x 9.0 kg (20 lbs)

Barbell shrug
8x 60 kg (133 lbs)
8x 70 kg (155 lbs)
8x 80 kg (177 lbs)
8x 90 kg (200 lbs)

Standing calf raise
8x 90 kg (200 lbs)
8x 100 kg (222 lbs)
8x 110 kg (244 lbs)
8x 120 kg (266 lbs)

Seated calf raise
8x 35 kg (77 lbs)
8x 40 kg (88 lbs)
8x 45 kg (100 lbs)
8x 50 kg (111 lbs)

Hanging leg raise
8x my own weight
8x 1 kg (2 lbs) on each leg
8x 2 kg (4 lbs) on each leg
8x 2 kg (4 lbs) on each leg

**
Just wanted to say I did 8 reps with each hand.
First raise right, then left, then right, then left, and so on.
8 reps with each hand, which makes it 16 in total.

that the order you did it in too? thats intense!

is everyone posting there daily stuff now? should i start doing that too

yeah you should because well know when you skip!

quote:

Originally posted by Orbax that the order you did it in too? thats intense!

I always do first one muscle group, then other muscle group.
If I do, for example, bench press, and then biceps curl, my chest won't be as warmed up for incline dumbbell press as it would be right after bench press...
Get my point?

Btw, why do you think it's so intense?

quote:

Originally posted by Ibizadreamer AG So anybody working out today?

legs:

full squat: 65, 55, 45
parrallell squat: 90, 80, 70
half squat: 110, 100, 90
(6-8 reps, kgs)

thigh curl: 90, 80, 70, 50 (lbs)
leg extensions: 190, 180, 160, 130 (lbs)
donkey raises: 320, 300, 280 (20 reps, lbs)

all above done with fluid motion, no rest between sets or exercises

quote:

Originally posted by Floorfiller BICEP: Bicep Curl (BB or DB) Preacher Curl Concentration Curl 21's Cable Curls Hammer Curls

What are 21's?

quote:

Originally posted by Evil_Gnome What are 21's?

I explained earlier.

quote:

You probably wonder why 3x7. Well, it's like this, in case you don't know... First take a barbell (EZ is possible) and put the weight that allows you to do approximately 15 reps. Then you do the first half of curl, 7 reps. That means motion from extended arms to around 90� angle. Then you do the whole curl, 7 reps. That means full motion, from extended arms to flexed arms. Then you do the second half of curl, 7 reps. That means motion from around 90�angle to flexed arms. This exercise is great for both mass and definition. After it, you're wasted. Trust me on that. Weight you do with it seems low, and people might think something like "Look at that guy... He's doing curls with only 44 lvs. Haha.". However, after you're done with the exercise, just look at your biceps. That will be a big enough reward. My biceps looked simply okay when I trained them normally. But now, after doing 3x7s, they are beastly.

awesome day today:

Halfsquats:

warmup**
1x12 95
1x12 115
**
1x10 135
1x10 155
1x10 165

Hamstring curls:
2x12 60 (warmup)
1x10 70
1x10 80

Hacksquat machine:
1x12 45s eachside
1x10 55 (eachside)
1x10 65 (eachside)

Straight Leg deadlift:
1x10 95
1x10 135
1x10 175

then basic calf and ab workout

SO then this body builder comes and tells me that im doing everything wrong! was so happy he gave me some AWESOME advice

he said DO FULLSQUATS. Everything else is gay plus i was not going down far enough at all. so do that. and on hacksquats dont spread feet so much cuz purpose is to work innner quads not outer and to have toes pointed ever so slightly out.

also on diet we all know the protein right after work out thing, but he said throw in fruit juice and carbs and sugars to restore that energy adn a great after meal work out is throw a Yam in the microwave for 10 minutes wrap it in foil and take it to work out. Then eat it right after then chug down protein shake as well. and that just whey protein wont work because its so fsat in absorbing as soon as its out you stop getting protein...so mix it witht eh casin (sp?) and some egg prtoein and youll be solid for longer and take that 2-3 times a day so you always have it going in.

for cardio he walks normal speed on 11 incline for 30 minutes...


there was a bit more and more in depth on WHY those are all good ideas...but it helped me a lot...hopefully something in there was helpful hehe

quote:

Originally posted by Gauss I explained earlier.

I'm doing 21's tomorrow!!! I can't wait to kick my ass

quote:

Originally posted by Orbax he said DO FULLSQUATS. Everything else is gay plus i was not going down far enough at all. so do that. and on hacksquats dont spread feet so much cuz purpose is to work innner quads not outer and to have toes pointed ever so slightly out.

Well... Full squats ("ass to the grass") are good for hamstrings (that's what I heard), but they literally destroy knees if you do them often with big weights.
I do regular squats 'till quads are parallel to the floor. They work fine for me.

question for Ibizadreamer: how much do you bench?

quote:

Originally posted by Gauss Well... Full squats ("ass to the grass") are good for hamstrings (that's what I heard), but they literally destroy knees if you do them often with big weights. I do regular squats 'till quads are parallel to the floor. They work fine for me.

yeah his answer to that was: Quit trying for heavy weight bullshit. Your muscle dont know how much weight you are lifting, they know pressure. If you sit there holding dumbells over your chest for 3 minutes they feel pressure and respond with growth.

I mean, im not saying your way is wrong, but heavy weight with full squats *are*. and Im very aware that normal squats also work, just saying these are supposed to give you more bang for your buck..

anywho. Just takin advice from a man who competes professionally in heavyweight range! Thats what information lets you do go through it and see what you like

quote:

Originally posted by gmoney question for Ibizadreamer: how much do you bench?

I max out at 195 lol...I suck at benchpress.

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