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Anonymous
Summer workout thread, GO!

Female, 5'1, 120
4 miles a day (3 running/1 jogging), 90 sit-ups a day
90 push-ups every 3 days
Saturday is rest day or a kickin' dance party

Post yours!
>> Anonymous
bump!
>> Anonymous
Male, 5'10" 145 lbs
2 hour workout every other day- arms and chest, back, abs
30 minute run every other day
no rest day
>> Anonymous
no rest, you're setting yourself up for death. if you don't recover you'll never really gain the full potential of the workout.

Right now I'm just doing the CFWU everyday (6 days on 1 off) since I tore my lower left back muscle on terrible form on deadlift, was out a month and I took 2 massages a week and iced and heated 3 times a day.

CFWU:
3 rounds
15 Overhead squat no weight
15 Glute-ham sit ups
15 back extensions
15 pull-ups
15 dips

hopefully by middle next week my back will be strong enough to start doing regular crossfit, and then sometime in sept back to a mix of crossfit, crossfit endurance, gymjones, and campus board/indoor climbing
>> Anonymous
Male, 5'9", 150
No less than 3 miles run a day, No more than 12 miles, Average should be around 5 or 6 every day.
Alternating between lower body, abs, and upper body every day. Various exercises for each.
The weekend run can be 1 long day and 1 rest day or 2 short days.
>> Anonymous
male 5'11 165
workout 3 times a week
doing ripptoes strength program
day a
squats
bench press
deadlift

day b
squats
military press
pendlay rows
>> Anonymous
Male 5'9 200

2-2.5 hour workout 4 days straight one off, repeat.
Cardio after every workout 2miles run using HIIT
>> Anonymous
Male, 6'3, ~180

MWF:
Various spartan/ghetto/body weight stuff using equipment I either built myself or got dirt cheap.
I've been going to my shitty gym again lately for bench presses and deadlifts, since those become unmanageable real fast with enough weight in the sandbag. I need a barbell.

TTS:
If I have the time I'll do a timed 5k followed by a bit of tabata sprinting, sometimes up the steep hill behind my house. If I have to squeeze it in I'll just do a warmup and the tabatas.
>> Anonymous
>> Anonymous
Male, 175cm, 70KG
This fucking workout, it fucking rocks! Gained 2KG in 3 weeks.
http://www.t-nation.com/readArticle.do?id=658759
>> Anonymous
Male.

Monday & Friday
Squats
Bench Press
Deadlifts
Sit Ups

Wednesday
Squats
Military Press
Standing Row
Situps
>> Anonymous
Male, 6'2", 195

MWF : Chest/Arms
TTS: Shoulders/Legs/Back

Split programming involving compound and isolation exercises.

I have a body like fucking Adonis.
>> Anonymous
>>243866
I thought I would never say this but you should focus more on your upper body. Your legs need way more regenerating time.
>> Anonymous
male, 5' 10, 180
Monday biceps
Tuesday chest
Wednesday tris
Thursday powerlifts
Friday legs
sat rest Sunday cycle 25 miles when i can
>> Anonymous
>>243639
i work 8 hours a day on 7th floor, so i walk up and down stairs instead of elevator when i go buy some chipotles or pita pits FUCK YEAH

also, on MWF I do HIIT after work
TTh I run when I wake up for about 15-20 mins

That is all.

Unlike other people, I have access to a gym when it's NOT summer, and no access when it IS summer (no money for gym during summer, saving up for engagement ring with work money this summer).
>> Anonymous
>>243870
They don't if he's a beginning lifter. That's basically what Starting Strength looks like, and it's a good program for a beginner.

Although you should sub out standing rows for bent-over rows.
>> Anonymous
Female, 5'9", 135lb.

Sitting on my ass all day.
>> Anonymous
Male, 6'0" 180 lbs
I do chest/back one day, triceps/biceps the next, and legs/shoulders the third. Fourth is a rest day, repeat.

I do abs/cardio every day.
>> Lady !2dLYL36LP.
Female, 5'3", 106
Running around 3 miles every day.
Swimming laps every other night.
LOTS OF SQUATZ every night I'm not swimming.
Occasional leisurely biking during the day.

I don't take breaks, 'cept on Sunday where I only run 2 miles. (Yes, I'm aware this isn't good for you and i'm trying to get better about it.)
>> Anonymous
Male, 5'7", 124 lbs
60 push-ups (30 elevated wide arm and 30 elevated "military" [arms are next to your midsection when down])
30 curls with 20lb dumbbells and a bunch of other stuff with them
About 1.3 miles on an eliptical machine with 8 resistance (adds up to 900 cals and 150 carbs burned)
About 1 mile swimming in 4 sets
About 15 different ab exercises
And about a 3 mile run
Usually do this every other two days, now every other day
>> Anonymous
Male 5'7" 140 lbs.

everyday:

- half a bottle of jack daniels
- small tube of ky jelly
- 3 hrs of jacking off throughout the day
- eat rice cakes mostly to compensate for the jack daniels calories
>> Anonymous
>>244287

I believe you're doing it wrong. Why are you doing two major muscle groups in same day? Are you trying to not let your body regenerate properly? Legs AND shoulders? Legs are the largest muscle group and should be done alone if possible, your body will be killing itself just to regenerate that part alone. Throwing in shoulders isn't gonna help.
>> Anonymous
>>244342
My personal trainer begs to differ, sir or madam.
>> Anonymous
>>244328

O.o dude you're light as fuck. Friend of mine has 8% body fat 5'9 weighs 175. Are you all bones?
>> Anonymous
>>244346
He does cross-country, so you know he's puny.
>> Anonymous
>>244346
I'm just really small, I have little chicken legs and arms, but they're getting a little bigger
>> Anonymous
>>244360

you should check your growth chart, make sure you are age and height/weight appropriate
>> Anonymous
>>244370
I checked a BMI a month or so ago and it said I was 17-18, which is supposed to be just a little over Underweight
>> Anonymous
>>244382

bmi is horse shit, look at your growth chart year by year vs. the typical height/weight for your ethnicity (caucasian, latino, etc.)

compute your mid-parental height based on your parents height. make sure you are hitting the right final height.

reduced weight means your body cannot reach the appropriate final height and development.
>> Anonymous
>>244382

to reiterate further, it may have little to do with your weight today and what your weight was at earlier stages of your life (infancy, etc.) that can set back your overall height/weight. that is why you look at your entire growth chart.

if your family (parents) are short and or you are really young (like 14 ?) then it's probably nothing...
>> Anonymous
>>243711
pushups my friend, do them
>> Anonymous
Mon, Wed, Fri- Upper body.
Tues and Thurs-Lower body+cardio

I do about 12 different exercises on all 5 days. Shit is SO HARD sometimes.
>> 04 !!LtgOgT0wJFN
Male, 6'1, 101kg.
Hour and a half of weights, 10 minutes interval training, 20-60 minutes jogging, sometimes another 10 minutes of interval depending on mood.
No rest day, because not resting makes me much more h4rdc0r3. Honest it does.
>> Anonymous
>>244346
your friend is fucking heavy

i'm 5'8" and 160 and still have fat on me

1 inch in height minus fat does not equal fifteen pounds, it should equal negative something