no pain no gain

 

Hook me up what workouts you guys do

 

The best workout I found was Max OT.

http://www.ast-ss.com/max-ot/max-ot_intro.asp. You do have to put an email address in but it is an awesome site.

If you are serious about it. Spend a night or two reading about it.

 

I have my own style that has worked for me for a long time.

I just hope when I am done with school next December I can get serious again.

If you want me to post I can, but the MaxOT workout is good too.

 

im trying to go through different exercises for each muscle group as often as i can so my body doesnt get too used to it

chest:
-dumbbell bench 3 sets of 10 w/ 65s each hand (sometimes i vary the weights and # of reps)
-flat bench 135lb 10x, 155lb 7xs, 185lb two sets of 3
-incline dumbbell 3 sets of 10 w/ 50s each hand
-decline dumbbell 3 sets of 10 w/ 55-60s each hand
-flies 3 sets of 8 w/ 105 lbs
-cable fly weird workout thing (really hard to describe )
-incline pushups 2 sets of 20

triceps:
-skull crushers 3 sets of 10 w/ 70lbs
-sitting up skull crushers, same as above
-dips 3 sets of 10
-kickbacks...? cant remember what theyre called. 3 sets of 9 w/ 30 lbs each arm
-cable tricep pull 3 sets of 10 w/ 50lbs (i think 100lbs total)

back:
-pullups (w/ varying hand positions) 3 sets of 8
-cable rows 3 sets of 10 w/ 42.5lbs (90 combined)
-lat pulldowns 3 sets of 10 w/ 50 lbs (100 combined)
-3 other exercises i dont know what theyre called :squint:
-lower back extensions w/ machines or 25lb plates

biceps:
-dumbbell curls 4 sets of 5 w/ 45s (vary the # of reps and weight)
-preacher curl 3 sets of 10 w/ 60 lb
-hammer curls 3 sets of 8 w/ 35s
-different position cable curls 3 sets of 10 w/ varying weight from 20-25 lbs each hand
-incline curls 3 sets of 7 or 8 w/ 40s

shoulders:
-dumbbell press 3 sets of 10 w/ 45s
-front shoulder raises 3 sets of 10 w/ 20s or 8 reps of 25s
-side raises 3 sets of 10 w/ 25s
-"incline" side raises 3 sets of 10 w/ 20s
-that one thing where you raise a 50lb bar to your chin 3 sets of 10
-this other weird thing i do

chest, tris and back one day and biceps and shoulders on the other. i'll pick at least 3 exercises listed in each of the groups above and i switch them up often

then jump rope and go at it on a punching bag for 10 mins each and multiple ab workouts each day

 

Damn I'm going to go look for a bench set this weekend. h: You guys got me motivated for a second.

 

it's been 6+ years since i lost weight and started working out. i'm still learning and continuing to adapt and modify workouts - there is no set routine or method that works best for everyone. it takes years of trial and error, with a lot of frustration and times of despair (like not seeing results or injuries).

the best advice i've ever heard is to learn from meatheads. they're obviously doing something right h:

 

I'm currently trying a circuit training workout...I'll let you guys know how it goes.

I can post my old lifting routine for you if you'd like.

 

Circuit ftw.

My last workout, I made up my own routine and had to stop for a bit because the vomit was coming on. haha.

 

in order from beginning to end:

chest
back
shoulder
legs
biceps
triceps
abs
cardio

3sets each @ 10/8/6 reps.

cardio - 20-30min of straight running at a 10min/mile pace. cool down walk for 4-5min.

i only work out on saturdays/sundays cuz i dont like going to the gym after work. each session is 2.5-3hrs. i never do the same exercise for a muscle as i did in the previous day.

during the week at home, 3 sets of push-ups flat. 3 sets of incline push-ups (i keep my feet elevated on the couch). 3 sets of crunches. 3 sets of side crunches. 20 reps for each set.