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The Pumping Iron Thread

I am really curious who works out regularly and is truly dedicated to going to the gym. Post your workout routines and your goals and how long you have been working out. If you want to start going to the gym and have questions about exercises, routines or nutrition just ask!

I'll start.

Age: 24
Height: 5"11
Weight: 155-157lbs
BF %: ~ 6-7%
Body Type: Ectomorph
Goal: 165lbs-170lbs with 7-10% by end of 2007.

I have been working out for approximately 2 years, seriously the last year.

This my current routine (I change routines every couple of months to keep my muscles guessing).

Monday (Legs)

Squats - 8x/45lbs, 8x/135lbs, 6x/185lbs, 4x/225lbs, 2x/235lbs, 10x/135lbs and then Leg Extensions superset to failure.

Deadlifts/Stiff-Legged - 8x/45lbs, 8x/135lbs, 6x/195lbs, 4x/225lbs, 2x/245lbs, 10x/155lbs and then Hamstring superset to failure.

Seated/Standing Calve Raises - 5 sets of 10 reps

Crunches & Leg Raises - 15 reps x 3 sets of each


Wednesday (Chest, Shoulders, Triceps)

Flat Bench Press - 8x/45lbs, 8x/135lbs, 6x/155lbs, 4x/175lbs, 2x/195lbs, 10x/135lbs and then Incline Dumbell Flyes superset to failure.

Dumbell Press - 8x/25lbs, 8x/35lbs, 6x/45lbs, 4x/50lbs, 2x/55lbs, 10x/40lbs and then Front Raises superset with 20lb dumbells.

Shrugs w/Dumbells - 8x/40lbs, 8x/60lbs, 6x/70lbs, 4x/80lbs, 2x/90lbs, 8x/50lbs

Dips-weighted - 10x/bodyweight, 8x/bw+20lbs, 6x/bw+30lbs, 4x/bw+35lbs, 2x/bw+40lbs, 10x/bw+20lbs and then Skull Crusher superset to failure.

Crunches & Leg Raises - 15 reps x 3 sets of each


Friday (Back, Biceps)

Pullups-weighted - 10x/bodyweight, 8x/bw+20lbs, 6x/bw+25lbs, 4x/bw+30lbs, 2x/35lbs, 8x/bodyweight

One-Arm Rows - 8x/30lbs, 8x/55lbs, 6x/65lbs, 4x/75lbs, 2x/85lbs, 10x/50lbs and then Latbar Pulldown superset to failure.

Standing Dumbell Curls - 8x/25lbs, 8x/30lbs, 6x/40lbs, 4x/40lbs, 2x/45lbs, 10x/30lbs

EZ-Bar Reverse Curls - 3 sets x 8

Crunches & Leg Raises - 15 reps x 3 sets of each

pics or stfu

quote:

Originally posted by FunkyCrew pics or stfu

Haha I'll snap some tommorow

I've been trying to get back into the game... moved back with my parents a couple of years ago and totally fell out of the routine. Been tough to get back into it... starting to feel and see some results now though.

quote:

Originally posted by activate I've been trying to get back into the game... moved back with my parents a couple of years ago and totally fell out of the routine. Been tough to get back into it... starting to feel and see some results now though.

Once you start taking breaks ... its over.

I went for like six months or so regularly and than got busy with work, never went back since than its like soo hard to get back on track.

Yeah its true once you take a break, it is tough getting back into the routine. I was working full time the past summer and I hardly went to the gym because I was so tired after work.

However ever since I went back to school in september, I am back 100%. It takes motivation and dedication. You have to really want it!


Just for for funkycrew

Picture from summer 2005

http://img85.**************/my.php?image=waterfallsvi0.jpg

last year i went to the gym 2-3 times a week until around december. ive been slacking since.


thinking about the beach is starting to motivate me though.

i used to have a routine but ive slacked hard... used to weigh 160 pounds... now im down to 140ish... havent kept my calorie intake up. now i just do free weights in my room/pushups/ jumping jacks/situps

I used to lift and play raquetball from October '05 through May '06.

Then school ended and I got into the scene.

Ever since then all I do is intense amounts of cardio Friday night through Sunday.

quote:

Originally posted by jchung52 i used to have a routine but ive slacked hard... used to weigh 160 pounds... now im down to 140ish... havent kept my calorie intake up. now i just do free weights in my room/pushups/ jumping jacks/situps

Are you happy with your body now? Or do you have a goal in mind?

I like to train

quote:

Originally posted by _EuG_ I like to train

So post your routine

For the past 5 weeks i followed a routine called Pendulum Bodybuilding. It was realy demanding so now I am doing lighter training to let my body fully recover from it.

Pendulum Bodybulding Routine

Right now I am 168 lb at 5'8, i dont know the body fat cuz i never checked. If i had to guess id say betweet 10 - 15% maybe less who knows, as long as it looks good in the mirror.

I also take my dieting seriously by eating 6 healthy balanced meals through out the day. I avoid booze and get at least 8 hours a sleep every night.

Arnold is the best

I really need to get a workout routine started. Don't even know where to start lol.

quote:

Originally posted by oldschool420 I really need to get a workout routine started. Don't even know where to start lol.

T-Nation

Its a good site with lots of information about fitness. Look over some of the articles there and you will sure find your self something that suits your needs.

quote:

Originally posted by oldschool420 I really need to get a workout routine started. Don't even know where to start lol.

http://www.bodybuilding.com/fun/index.html is a good one too...

Seeing as i have lots of time on my hands here i work out almost everyday.

Age: 25
Height: 6'4"
Weight: 195lbs
BF%: 4-5%
Goal: well i don't have one really


All i have to say is that keeping your body in shape is a very big commitment. It has taken me almost 5 years to realize that and find the perfect routine that works for me, eating wise and lifting wise. After my knee operations i went up to 245lbs, then through a course of 3 years dropped down to 180lbs. It is just recently that i started lifting more and my weight went up, but once summer comes around i'll be back down to 185ish.

My lifting routine is very random and not restricted to a perticular day of the week. I combine several muscle groups into a single work out so that i usually hit everything twice in a week.

If someone wants to know my workouts and/or diet i can write them out but it would be too long of a read.

how much HGH do you take each day?

With 12 weeks til I am lying on a medditeranean beach, I am back at the gym.

I have a book that basically gives me a 12 week program, advancing in difficulty every 4 or so weeks with rotating exercises every week. (Ladies, it's a book by SHAPE magazine - highly recommended)

I'm attempting to do the following every week:

- 3 x 1 hour strength training
- 2 x 1 hour spin class
- 1 x 40 minute cardio session (treadmill, elliptical, etc)
- 1 yoga class

I'm still getting into it though - last week my muscles were too sore after day 1 of the weights that I couldn't workout for 3 days. I am 2 for 2 so far this week though!

My goal is to tone up and drop fat in 10-12 weeks - ideally, 10lbs - which is where I was at a few years ago when I was working out regularly.

edit:
If you must know:
Age: 26
Height: 5'9
Weight: 150

There are allreadly like 3 workout threads in the COR...

...anyways, I used to do it on a regualar basis. I had a structured 1.5 hours of intense cardio, then a rotating routine of muscles. BF was at around 7%.
Jump forward a few years, my weight has gone up, and BF has skyrocketed. Don't even ask. I'm just getting back into a routine now, but its going to take time to find something that works well. FOcusing on just regular heavy cardio for now, until my body can adjust a little bit.

5'11", 210.. body fat around 8% (yes, I have abs). No pics 'cause that's gay and it's gonna end up on a gay website anyways (not that there's anything wrong with gay ).

Workout: M-W-F (essentially legs/back/chest and shoulders). I'll post workout regmine later when I have time. I've been weight training for close to 10 years now.

quote:

Originally posted by Skipper With 12 weeks til I am lying on a medditeranean beach, I am back at the gym. I have a book that basically gives me a 12 week program, advancing in difficulty every 4 or so weeks with rotating exercises every week. (Ladies, it's a book by SHAPE magazine - highly recommended) I'm attempting to do the following every week: - 3 x 1 hour strength training - 2 x 1 hour spin class - 1 x 40 minute cardio session (treadmill, elliptical, etc) - 1 yoga class I'm still getting into it though - last week my muscles were too sore after day 1 of the weights that I couldn't workout for 3 days. I am 2 for 2 so far this week though! My goal is to tone up and drop fat in 10-12 weeks - ideally, 10lbs - which is where I was at a few years ago when I was working out regularly. edit: If you must know: Age: 26 Height: 5'9 Weight: 150

great to see women lift weights.. you burn fat even when you sleep. Lots of women want to avoid big muscles.. but all you have to do is high reps with medium weight for that. Looks way better too

quote:

Originally posted by _EuG_ I also take my dieting seriously by eating 6 healthy balanced meals through out the day. I avoid booze and get at least 8 hours a sleep every night.

sleep is HUGE. That's when your muscles recover and grow. Always prioritize sleep 'cause bodybuilders need it even more to regenerate when you're breaking down muscles during workouts.

quote:

Originally posted by Dj Smitty20 how much HGH do you take each day?

I'm back zit free!! Haha, nah man i do it all naturally. Can't take anything besides Creatine because of drug tests, not like i would anyways.

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