File :-(, x, )
Anonymous
Hey /fit/
Just wondering, whats your workout routine?(if any)
Myself, I do 20 regular push-ups every morning, followed by staggered push ups, then static rep until failure of a v-sit or plank
>> Anonymous
1 minute between each set
3x50 regular
3x25 diamond
3x25 wide
3x10 poly

I do this if I'm suppose to lift chest but can't get to a gym.
>> Anonymous
Twenty ice cream lifts.

Life scoop, dump scoop. Repeat until failure.

Have fun spending time working out when I need to do nothing and still get laid.
>> Anonymous
>>203267
Sure thing, boy are you a pal or what?
>> Anonymous
rotate push day, pull day, legs day. change routines every 4-6 weeks. lift every day or every other day with occasional exceptions of 2 day breaks. cardio HIIT sprints, biking, heavy bag / speed bag work at least 3x/wk.

goals: 1. add weight to all lifts. looking to bench 300 lbs. current:215. looking to deadlift 400 lbs. current:285. looking to squat 365 lbs. current:265.
2. reduce body fat % to the point where you can totally see my abs and rock them all over the beach. hell yeah.
>> Anonymous
>>203274
http://www.youtube.com/watch?v=IOri5Tlm23c
Yeya, now that's helpful
>> Anonymous
5 day cycle:
chest/biceps
shoulders/triceps
back/quads
hamstrings/gluts
auxiliary day for misc lifts like deep squats, lockouts, etc.

abs every other workout.

rest whenever I'm tired

Exercise: Goals/Current
Bench: 225/205
Squat: 315/225
Powerclean: 185/135
Deadlift: 365/315
Weighted Dip: 135/105
Weighted Pullup: 90/ 45
Push Press: 185/135
Military Press: 115/85
>> Anonymous
I usually just do 15 in the morning and call it good.
>> Anonymous
>>203262
>3x10 poly
What's poly?
>> Anonymous
>>203532
ploymetric (ploy) pushups. I think he misspelled it. You start in a normal pushup and go down as normal, but on the way up you push as hard as you can so your upper body comes off the floor and clap your hands before landing in the starting position.
>> Anonymous
>>203534
No not ploy, it's plyometric.
>> Anonymous
>>203534

>ploymetric (ploy) pushups. I think he misspelled it.

It's plyo. Plyometric.
>> Anonymous
>>203539
jesus crist i can't spell
>> Anonymous
>>203250

20 push ups aint gonna do shit, you'd be better off having a 10 minute wank.
>> sage
>3x25 diamond
What are those?
>> Anonymous
>>203545
Make a diamond with both hands using your index fingers and thumbs. That's the hand position. Keep your hands a little further back than with regular push ups. Focuses more on the triceps.
>> Anonymous
>>203541

Jesus Christ I can't spell.