File :-(, x, )
Anonymous
ITT: your workout routine.
+unhealthy routines=extra credit.
i'll start-
30 push ups a night. (i'm working my way up, shut up)
1 hr. cardio
and that's basically it.

negatives-
smoke about 5-10 cigarettes a day.
occasional eating binge.
etc
>> Anonymous
50 push ups
Ab/oblique workouts (about 100 crunches and then some other stuff)
30-60 minutes exerbiking
>> Anonymous
M: Full body workout, warm up on bike
T: Tennis, 30 minutes on bike
W: Full body workout, warm up on bike or track
Th: Tennis, 30 minutes on bike
F: Full body workout, warm up on treadmill
S: 30 minutes on bike
S: Off
>> Anonymous
>>34965
nice.
mind if i test it out?
>> Anonymous
Day 1 - Upper
-----
Bench : 9 Sets of 3 Reps, varying grips, 30-35% of max weight, 30-40 rest between sets.

2 Lat Exercises, 3 sets of 12
2 Tri exercises, 3 sets of 10
2 Shoulder exercises, 3 sets of 15
Abs

Bonus (If I'm feeling frisky) : Rotators, Reverse Hypers, Biceps (We find that biceps get worked through everything else, so they kinda go down in the hierarchy here).

Day 2: Lower

Box Squats : 10 Sets, 2 Reps
Hip Sled : 3 Sets, 10 Reps
Leg Curl and Extension : 3 sets of 10
Abs + Reverse Hypers

Day 3: Upper

One heavy bench, 3x5 or 3x3 or max or best 1x5, or 1x3 or 1x2.

Other than that, same as day one.

Day 4: Lower

Squat : Box, full, or good mornings, choose a rep scheme and then finish off with day 2

(Keep in mind theres a 1 day break between the days, so I work out every other day.)

I also jog to and from the gym, which is 2 miles away from my current apartment. So that takes care of cardio. This is fucking challenging, and I'm actually switching to a new routine soon to keep my body guessing so I don't plateau. You guys should try it. =)
>> Amuro !nA4kpJCkfU
>>34971
EVERYONE'S WORKOUT ROUTINES ARE PROTECTED BY VERY STRICT COPYRIGHTS. DON'T YOU DARE TRY PIRATING THEM, OR IT'S FBI TIME LITTLE MAN.
>> Anonymous
>>34958
OP, does your pic happen to come from a porn set? Kind of looks like it would.
>> Anonymous
>>34987
lol yeah xD
>> Anonymous
>>34992
Can you tell me the name? Or, upload it?
>> Anonymous
>>34984
sarcasm scan commenced:
0100100101110001001
0001111001010010011
1100101000100100010
0100100101010011101
scan complete.
high levels of sarcasm detected.
>> Anonymous
>>34996
it's a google image from wackysluts.com
>> Anonymous
>>35002
Thanks.
>> Anonymous
Every weekday I run a mile in first period, then I sleep it off so I'm not tired for the rest of my school day. (Not underage b&, though.) Then when I get home, I do:
M: First I attend a martial arts class (Shaolin Kenpo), then 2x12 Military Press, 2x12 frontal, lateral, rear raises, 12 clean and press each arm, and I hold out a weight in front of and to the side of my body with each arm as long as I can. Then I do a shaolin meditative position called the wu-chi tree until my shoulders are dead.
T: 10 Pullups, 10 Chinups. I do it 2 times.
4x8 Bent Over Rows
4x8 Deadlifts
12 lat pullovers or pulldowns, depending where I'm working out
3x12 of mixed bicep workouts
20 reps of wrist curls and reverse wrist curls on each arm.
W: After I get back from martial arts I either do weighted incline sit-ups, or medicine ball situps, 200 reps in sets of fifty. Then I do side bends, if I'm at the gym I also use this one obliques machine (have no idea on the name.) Then I'll hop on the bench press, and do 1-3 sets of 1-10 reps, depdending on weight, I switch it up every time. I'll later do 30-50 clapper pushups, 2x12 tricep extentions, 20 narrow pushups, and then I (LOL NINJUH) swing my dadao 100 times in a right and left handed grip.
>> Anonymous
>>35020Continuation of
T:
50 unweighted squats
20-40 box jumps in sets of 20.
Standing leg raisesx50
Calf raises, 2x12.
12 Jumping squats for explosive power.
Friday I sleep and get carbs in. Lots of carbs.
Saturday: After another class, I do shaolin conditioning. I've been trying to toughen my fists by punching a bucket full of sand, later going to move up to gravel and then wood. I do 2 forms on top of some logs I have hammered into my backyard, then I move up and down a balance beam 4 times while doing kicks. If one of my friends from the class is with me, we lightly spar on the logs, and we go up stairs on our knuckles. I'm gonna find a nice log and hold a training stance with it in my arms for a little while, as well.
Sunday, I've been practicing to get into parkour. I do 30 clapper pushups twice, I box jump, but instead of landing on the box, I jump over it and back. I'm gonna start jumping off my deck in order to practice rolling. I also wallrun 4 times on each side, and I go to my high school and practice on the back of the building. Gonna start doing handstands and other tricks of movement.

Negatives-
I eat sugar WAY too much. I put it on everything. Granted, my body uses it all, but it makes my highs higher and my lows lower. Slowly replacing sugar with complex carbs and proteins because my doctor said I'll develop type 1 diabetes if I keep it up.
I also crave fucking chocolate. I've been moving down to straight cocoa, but it's still fatty and full of caffiene. And I occasionally eat a crapload of pizza.
>> Anonymous
>>34980
>>34980
wtf is with your bench sets/reps? 30% of max? tha fuck?
>> Anonymous
I lift every other day. Situps/crunches every day. I walk about 2-3 miles a day just back and forth from campus. For cardio, I do 30-40 minutes on a stationary bike whenever I get around to it.

I fucking hate exercising.
>> Anonymous
Here's all you need to start a good routine:

http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/

You're welcome faggots
>> Anonymous
I don't have a fixed exercise routine, but from what I've been doing ...

I jog for 1 hour for 3-5x a week; I play basketball during M,W,F; I do at least 100 crunches a day at one go or at two. I work at the AbSwing for 5 minutes, but it's BS. I still work at it, though, and for everyday.
>> Anonymous
Lift every other day.
Jog 2.5 miles on off days.
Ride my bike to work ~6 miles round trip every day.
60 pushups (30 normal, 30 incline)each morning.
Ride trails/street on the weekends.
Drink 6+ beer everynight.

yay alcoholism.
>> Yoshi ? !ozOtJW9BFA
Bike for 5 minutes just to warm up everyday before the work out, and 20-30 mins of cardio after each work out.

Monday: Chest and Abs
Flat bench: light warm up, and med heavy warm up for a set of 12 each. Then 3 x 10
Incline: 3 x 10
Incline, decline, or flat dumbbell bench press: 3 x 10
Butterflies(incline, decline, or flat): 3 x 10
Pull over 3 x 10
And either peck deck, or cables: 3 x 12
Leg raises 3 x 15
crunches: 3 x 20

Tuesday: Back and calf
Deadlifts: 2 warm up sets of deadlifts. Then 4 working sets 8,7,6,5.
Dips: 3 x 10
Dumbbell rows: 3 x 10
Close grip pull downs: 3 x 10
Seated cable rows: 3 x 10
Pull ups: 3 x 10
Standing calf raise: 2 x 12 SLOW AS HELL
Seated calf raise: 2 x 12 SLOW AS HELL

Wed: Bi's Tris and abs(I hate this day the most)
Skull crushers: 3 x 10
Straight barbell curls: 3 x 10
Reverse grip bench: 3 x 10
Dumbbell hammer curls: 3 x 10
Preacher barbell curls: 3 x 10
Seated and weighted dips: 3 x 12
Bicep curl 21's, 2 sets.
And some various ab work outs

Thursday: Shoulders and traps
Cleans: 4 sets of 10, 8, 6, then 5.
Snatches: 3 sets of 3
Dumbbell shurgs(No rolling the shoulders, slow up, squeeze, and slow down): 3 sets of 10
Military press: 3 x 10
Barbell shrugs: 3 x 10
Lat, and front raises: 3 Super sets

Friday: Legs
SQUATS: 2 warm ups. 4 working sets of 10, 8, 6, then 5.
Leg Press: 4 sets of 10
Step ups: 3 sets of 8 for each leg
Hack squats: 3 x 10
Romanian dead lifts 3 x 10
Various shins and calf work outs. Abs also.

Saturday and Sunday are off.
Occasional cigar, and hookah.
And the occasional binge on food(anything in sight). Perhaps once every couple of weeks.
>> Anonymous
>>35023
it's impossible to develop type one diabetes, motherfucker
>> Anonymous
3 day split:

Monday (legs):
6 * 3 shrugs (always do, want bigger traps)
8 * 3 calf raises (always do, NEED bigger calves)
5 x 5 squats.
12 * 3 good mornings, or 6 * 3 hamstring curls

Wednesday:
Shrugs (same set\rep)
Calves (same set\rep)
Bench press 5 x 5
Military press 8 x 3
Reverse EZ bar curls 8 x 3

Friday (fav day): BACK DAY
shrug
calves
Deeeaddliifftt 5 x 5
Weighted chinups 8 x 3
DB rows 8 x 3

negatives?
I eat inconsistently (between 3k - 7k calories a day... still have serratus\oblique definition, bulking is harder than I thought, but gradually increasing)
I fap alot:(
>> Anonymous
Which is which? I'm talkin' about the one Wilford Brimley has.
>> Anonymous
Mon-Fri: 2.5hours walking or 1hour biking
Mon: 3 hours martial arts
Tue: Rest
Wed: Rest
Thu: 2 hours martial arts
Fri-Sun: Crossfit

Negatives: too much sugary drinks (primarily juice, ~1litre a day), probably not enough protein.
>> manu !mPVQxchC5E
Monday: Breakdance -> Core Strength, Flexibility, Wrist Strength, sometimes ab or lower back
Tuesday: Flips. Lots of them.
Wednesday: chill.
Thursday: Running since I gotta get back in shape for it
Friday: Gymnastics, basically working out every musclegroup when I feel like it (hardest workout per week)
Saturday: Some easy stuff to help the muscles regenerate from friday
Sunday: Parkour + Flips, mostly working on technique and control
Working out with Bodyweight only, as clearly visible.
>> Anonymous
I try to run or do some kind of cardio every day. It usually doesn't happen on the weekends.

I also play ultimate frisbee. Practices are usually pretty light unless we scrimmage.

Example:

M: Ran 5K on treadmill
T: Ran two mile campus loop with hills
W: ?
R: ?
F: ?

Upsides:

I work out when I'm bored. I get bored OFTEN.

Downsides:

No consistency.

No weights. I tried them for a while. I hate it. I should get back into at least going to the climbing wall.
>> Anonymous
walking around the house for 10 min a day

negative
-not much resting
-fapping constantly
>> norw
monday - handball morning, two hours, handball evening 1.5 hours

tuesday - parkour 2-4 hours, intensive

wednesday handball/weights morning 2h handball evening 1 hour(light)

thursday - handball 1.5h

friday- weights/plyo 1.5h

saturday- match/ parkour 4+h
sunday- same as saturday

I will take a complete day off when it is really needed and tweak the nature of the training in order to get what rest is needed.

bad habits

drinking and bad eating from time to time
>> Anonymous
I work out for 4 days and take a rest, so my schedule will be 5-6 days a week, but the days off will be variable.

Day 1: Run 6 miles in the afternoon, 75 push-ups and 100 lifted crunches before the run, 50 push-ups and 75 lifted crunches after. Run 4-5 miles later that night, and maybe another 75 push-ups and 100 lifted crunches if I feel up to it (I usually do, but I sometimes have bad days).

Day 2: Run 5 miles in the afternoon, and do some pull-ups (sets of 9-12), hanging push-ups (sets of 15), lifted crunches with 15lb medicine ball (sets of 25) very fast until I pretty much can't finish a set anymore. Run 3 miles at night, and perhaps do some push-ups and lifted crunches after that run.

Day 3: Repeat of Monday, except it will probably be 6 and 4 miles respectively, with less push-ups and crunches to help recover from Day 2.

Day 4: Repeat of Day 2.

Then a day off of doing nothing, and then repeat the cycle. And repeat and repeat.

I live in Florida, so running outside gives some good heat conditioning. Sometimes, however, my running is pretty hampered in the summer and spring, where the heat gets so bad in the afternoon that you'll feel like just lying down and dying when you do outside.
>> Anonymous
are you guys unemployed or in college cause seems like you would have to spend all day working out for some of these
>> Anonymous
Positives:
Every day I watch a movie somewhere between 1 and 3 hours long and I ride my exercise bike the entire time I'm watching.

Negatives:
I want to start doing an aerobics video or something on top of that, but I have no idea which one to do... there's a billion of them out there.
I don't eat my veggies.
>> Anonymous
www.crossfit.com
/thread
>> Anonymous
>>35576

I USED TO DO THAT TOO! until my bike broke :(
>> Anonymous
>>35600

fukken signed
>> Anonymous
All exercises are between 3x5 and 3x10 depending on stage to weight increase
Mon, Weds, Friday:
Pecs:Bench
Biceps:Curls
Shoulders:Behind Neck Press, Upright Row
Back: Bent over Row

Tue, Thurs, Sat
Quads: Leg Extension, Squat
Hamstrings: Lying leg curl
Calves:
Abs: Weighted Sit ups, 3x25 with 10 pounds on chest.

Start every workout with 10 minute jog, and intense stretching.

Currently I do little or no cardio. Basically just if i find time. I know it's bad but :(
>> Anonymous
Well, my schedule changes each week so
Positives
3-4 days for at least 4 hours (mostly 6) I need to move faster than light to either wash dishes, or cook/prepare food
Negatives
Sleep for 10-12 hours a day
Drink a fairly large amount of pop during work and on days I don't work
Do Nothing


Sad isn't it?

- Anon out
>> Anonymous
Stretch
Run a mile uphill
Lift (squat, bench)
Sometimes therapeutic arm shit like machine curls/flies/whatever because my arms are injured from kettlebells/hundreds of chinups
Chinups

I should lift first, then run.
I used to do a 45-lb kettlebell regime but something obscure happened to my right arm so I can't any more.