OFFICIAL WORKOUT/TRAINING THREAD v2.0

[nns]

Show of hands: who here force feeds themselves dry chicken breast cause they suck at cooking?

Me.

[SkinnyPupp]

Nope, never. Get a grill, it's so fucken easy to cook tasty food.

I literally just buy meat and vegetables, put it all on the grill, throw on some salt, and I'm done.

[trix4kids]

Any tips on how to workout while on the road? I work close to 13 hrs a day and everytime I workout I feel like puking by my 3rd exercise. Ps never go to YMCA if ur in edmonton. 17$ for a drop-in. I died a little inside handing that 20 over the counter

[SkinnyPupp]

Eat more food

[instantneedles]

Originally Posted by trix4kids

Any tips on how to workout while on the road? I work close to 13 hrs a day and everytime I workout I feel like puking by my 3rd exercise. Ps never go to YMCA if ur in edmonton. 17$ for a drop-in. I died a little inside handing that 20 over the counter

Lol, what kind of job do you work? If you're already doing heavy labour, its going to be really tough to fit in a workout each day. If you're willing to invest in a preworkout, that could help with give your energy levels a temporary boost.

But tbh, if you're already doing a labor intensive job, you could be creative and maybe mimic an exercise in the physical work that you do haha...

And $20 for drop in at a community center is like straight up robbery, if that's what they make you pay, i'd rather just do bodyweight workouts at home. srs.

[trix4kids]

Na I'm pitching a product 12 hrs str8, more mentally exhausting if anything. Yeah ive been front squatting my little brother every now and than. I don't really expect to gain much, but is there a more practical way to maintain strength? I've been eating healthy but it's really hard to eat frequent meals instead of 3 huge meals with having to demo for customers.

[deep87]

Originally Posted by trix4kids

Na I'm pitching a product 12 hrs str8, more mentally exhausting if anything. Yeah ive been front squatting my little brother every now and than. I don't really expect to gain much, but is there a more practical way to maintain strength? I've been eating healthy but it's really hard to eat frequent meals instead of 3 huge meals with having to demo for customers.

kettle bells?
Maybe some one with experience can chime in. My only exposure is from Joe Rogan advocating them so

[SkinnyPupp]

Fucking awesome workout. My favorite of course - squats, chinups, and dips @ (true) 6RM .

[Araaadi]

Hey guys, so I've been going to the gym quite frequently, just trying to get into the habit.

So far, I've been doing 4 - 5 days a week.Sorry, I do not know most of the technical names for exercises.

Monday - Chest N Tris
Incline bench 3 x 8
decline 3 x 8
flat 3 x 8
dumbbell flys 3 x 8
incline dumbbell flys 3 x 8
close grip bench 3 x 8
skull crushers 3 x 8
and like 2-3 exercises using the cables for tri

Tuesday - Legs
a lot of lighter weight warm ups with leg machines
I'm not sure the name of the machines =(
my main leg work out is , squats 4 x 8
leg press 4 x 8
Usually really sore after those.

Wednesday - Shoulders
Arnold press 3 x 8
barbell overhead press 3 x 8
barbell upright row 3 x 8
dumbbell front raises 3 x 8
dumbbell side raises 3 x 8
barbell shrugs 3 x 8
dumbbell shrugs 3 x 8

Thursday - Back N Bi's
lat pull downs 3 x 8
cable rows 3 x 8
barbell rows 3 x8
dumbbell pull overs 3 x 8
reverse fly 3 x 8
dead lifts 4 x 8
barbell curls 3 x 8
dumbbell curls 3 x 8
hammercurls 3 x8
preacher curls 3 x8

Friday - if i didn't have time during back or chest days I would do arms all together here


Each day , I do a incline walk at about 14% at 3.5km/h for 10 minutes pre work out and 10minutes post workout, I need to up the cardio, but I have very flat feet and am waiting to get the money to buy orthopedic insoles. Anything more than 10 minutes of walking, or about 5 minutes of running and my feet start to hurt and it will make its way to my lower back.

At the moment I'm at 235 pounds and I'm 5'10ish. I originally started to work out in 2011 with my brother for a few months, I got good gains in strength but started to work two jobs and never went again. In Jan of 2012 I started again , wasn't very committed because of my two jobs, in March I quit my morning job and started to train harder in May. I am looking to mainly loose weight, and gain muscle. I do not care for having a 6 pack or being super lean, I just want to be strong, and able to run, as I want to join the RCMP in the near future. Any advice would be greatly appreciated.

As for supplements, I currently have 1MR for a pre-workout, but i prefer not taking any, and only would use it when i had little sleep. I take fish oils(gnc brand) + multi vitamins(gnc brand, looking for orange triads) daily, drink BCAA's (same brand as jack3d) during work out most of the time. I occasionally take protein shakes(gold standard), if I miss a meal, but I prefer eating over the shakes.

[subordinate]

First - You say you want to be strong - strength wise? Switch over to the 5x5 or 3x5. Looks to me like you're currently on, more of a bodybuilding routine. A basic program that gives you the steady strength increases, without feeling burnt out and crashing.

Lift Heavy, Diet Properly, Sleep Well.

Second - I'd cut the pre-warmup down to 5 minutes - And maybe cycle instead or ellipticals because of your flat feet.

And do the bulk of the Cardio at the end of your workout, via moderate resistance cycling or ellipticals.

Heck, you can even incorporate sledge hammer training for Cardio and explosiveness, if you are really hurting on the feet aspect.

[red_sir]

Damn that's a lot of volume. I second the suggestion to switch to a 3x5 or 5x5 program. In addition I'd do longer sessions of cardio (bike if you can't run) on your off days instead of doing 10 minutes here and there on your lifting days.

[SkinnyPupp]

Just when we were saying we wish we knew more... That's the type of shitty workout we all used to do back in the day. Killing your legs once a week is a quick path to nowhere. Unless you're on steroids, which is who this type of plan is for (if that)

Luckily, people here are giving you good advice. Listen to them! Even if it hurts your ego.

[hud 91gt]

Originally Posted by trix4kids

Any tips on how to workout while on the road? I work close to 13 hrs a day and everytime I workout I feel like puking by my 3rd exercise. Ps never go to YMCA if ur in edmonton. 17$ for a drop-in. I died a little inside handing that 20 over the counter

I know the feelin'. $17 in Regina too lol. The trick is, if your staying in a hotel, sometimes they offer a discount at a community center near by. If not you gotta get by with the hotel equipment. If all I have to work with is a hotel gym, I generally stick with arm days, and shoulder rehabilitation/injury preventative type exercises, and wait to do the heavy stuff when I can reach a real gym.

[nns]

For you guys who travel often, do you find it harder to eat right?

[hud 91gt]

Understatement of the year. Harder? Almost impossible. Salads are key, but generally don't pack the protein.

[hud 91gt]

Btw for edmonton, the cheapest place I found was a community center just across the river from parliament. Second choice is golds at WEM. 20 bucks but it's 24 hour access, so it's good for two workouts.

[instantneedles]

just did heavy deadlifting yesterday and a upper back. Woke up this morning with some serious internal inflammation, got off the bed and felt numb all over and almost collapsed to the ground.

[Meowjin]

fuck going from monday till friday without working out.

see you guys saturday. Going to schuswap.

[trix4kids]

I'm working at the capital ex and I pay like 8 bucks for a small salad. B4 u leave u think it's going to be easy to fit in workouts and eat properly because on paper u think u have the free time, but the reality is that u get fucking exhausted and you got a whole bunch of other shit to do that u didn't account for. Actually a dude at YMCA told me stadium is 8 bucks a drop in so I'ma give that a shot

[DC5-S]

Some people can only train legs once a week. Like me for example, and your routine "Aaaardi" is pretty similar to what I do. For strength wise there are better plans but for building size yours works good. And it's not a lot of volume for some people, I need to train almost every part of my body hard or I don't feel any DOMS the next day. I go by that as an indicator of a good workout. Some people don't, but to each their own.

[TouringTeg]

Originally Posted by LC21

Yah this program is pretty demanding. Hard to make time for 5days a week.

Still on it. Making some nice gains.

Tues I did squat 5x135lb, 5x225, 3x5 275lbs. DL 135x5, 225x5, 295x5. At 175lbs.

It is tough to get all 5 workouts in sometimes. Missed one or two days over the last few weeks. Moving Fri/Sat so will miss more.

If you only want to do 3 times a week 3x5/5x5 is awesome.

[hotong]

Originally Posted by instantneedles

just did heavy deadlifting yesterday and a upper back. Woke up this morning with some serious internal inflammation, got off the bed and felt numb all over and almost collapsed to the ground.

haha i did deadlift and stiff leg yesterday lower back is feeling good.

[strykn]

Originally Posted by DC5-S

Some people can only train legs once a week. Like me for example, and your routine "Aaaardi" is pretty similar to what I do. For strength wise there are better plans but for building size yours works good. And it's not a lot of volume for some people, I need to train almost every part of my body hard or I don't feel any DOMS the next day. I go by that as an indicator of a good workout. Some people don't, but to each their own.

I do about 7-9 exercises for shoulders .... and I have insane shoulders

[spideyv2]

Lol'd at 31 sets for back and bi's

[strykn]

Originally Posted by instantneedles

just did heavy deadlifting yesterday and a upper back. Woke up this morning with some serious internal inflammation, got off the bed and felt numb all over and almost collapsed to the ground.

oh god. so many feels I know... goodluck dude hope its not a major disc issue like me.