The Gym / Working Out

**Gonzo0100** · 08-26-08, 10:37 AM

Good info guys! I went to the local sports store and picked up the perfect pushup (34.99 on sale) They have "2 minute drills" its a set of 16-14-12-10 each being a quick set that you have to hammer out in 2 minutes. Then you do wide grip and close grip with differen't rotations on each. I then did some lunges and went for a run. I was pretty beat but with all of that i was in the shower within about 40 minutes. Not bad... The PPU says it is a complete body workout except for biceps. There is also a perfect pullup you can get that is a great back and core workout.. if the PPU works out i may get it.

**SAMBO** · 08-26-08, 11:23 AM

That's funny cuz i was at walmart yesterday. I was going to buy the pull up bar, but the one they had looked pretty ghetto. I saw the perfect pushup on display as well.

As far as my workout goes..

Monday: Chest(bench, incline, decline) Bi's-tri's with free weights and cable machines. One after the other(do a bicep then jump into a tricep) with 6 different workouts.

Tuesday: Legs (Squats, leg press, seated leg curl, calf raise, lying down leg curls.)

Wednesday: Shoulders and abs (Shoulder press, overhead press, wide grip pull ups, lateral raise, bent over lateral raise, and shruggs. Then im in the ab room.

Thursday: Back (cable pull down,cable row, bent over lateral row, dead lift

Friday: bench (close grip everything, more bi-tri workouts etc

I was doing the 4 sets 6 reps till i started to plateau last week. These next 2 weeks i'm doing 3 sets, 12 reps with slightly lighter weight so i can show these muscles who's the boss.

I used to go to the gym in the morning. Then i switched to nights because of the 20% more muscle gain theory but there are to many gym hogs. Now i'm going at 1:15-1:30 ish when it's dead.

Everynight i run a mile or i switch to a bike ride around town. Usually between 3-8 miles. Depends on how much daytime is left.

As far as supplements, i used to drink Muscle Milk cookies & cream. I ran out of that so i picked up some GNC 100% Whey Protein cookies & cream. To be honest, it taste like shit compared to muscle milk. I would take it back for another but i lost the receipt.

**ic0n** · 08-26-08, 11:59 AM

Originally Posted by SoySoldier

Hey man, at 5'10" and 230lbs with a 7% body fat, I can't knock my routine either

Not to sound homo, but 230 @7%BF is fuckin jacked! I wish I could pull that off. Im 5'11" and the biggest Ive been able to get thus far is 215@10%. Maybe some day Ill get there but the closer I get to the 30yr mark the harder its going to get without a little HRT

Originally Posted by Gonzo0100

Good info guys! I went to the local sports store and picked up the perfect pushup (34.99 on sale) They have "2 minute drills" its a set of 16-14-12-10 each being a quick set that you have to hammer out in 2 minutes. Then you do wide grip and close grip with differen't rotations on each. I then did some lunges and went for a run. I was pretty beat but with all of that i was in the shower within about 40 minutes. Not bad... The PPU says it is a complete body workout except for biceps. There is also a perfect pullup you can get that is a great back and core workout.. if the PPU works out i may get it.

If your interested in body weight workouts check out crossfit (http://www.crossfit.com/cf-info/what-crossfit.html). I know a bunch of guys that ran their programs during our last deployment and got pretty cut. They didn't gain mass, but thats not what this program is for.

**SapiensErus** · 08-26-08, 12:11 PM

Originally Posted by ic0n

Originally Posted by SoySoldier

Hey man, at 5'10" and 230lbs with a 7% body fat, I can't knock my routine either

Not to sound homo, but 230 @7%BF is fuckin jacked! I wish I could pull that off. Im 5'11" and the biggest Ive been able to get thus far is 215@10%. Maybe some day Ill get there but the closer I get to the 30yr mark the harder its going to get without a little HRT

Thanks, no "homo" offense taken

Yeah I am 32 now, I know what you mean. I think the BF% is mostly my diet and the running. I am a vegetarian and I eat very lean where fat is concerned. I miss bacon though

But I mostly do cardio stuff. The weight routine I use has put me at 230. If I were not lifting weights I would weigh considerably less. But, it took me a couple of years to put that weight on, as all the carido I do tends to counteract the building.

Basically to be in that shape requires a lot of hours working out each week. It is almost a second job. I have honestly considered dropping weights altogether, which would make me shrink back down to my healthy 180-190. But there is something that feels real good about being a big guy and smokin' the little guys out on the trail during a race.

I race in the clydesdale class in all events, but I get better times than most of the 150lb guys on foot and on the bike.

My current 1 mile is 4:42 my 1/4 mile is 0:56. I can run 6 minute miles for about 5 miles in a row now. But I have to eat like a horse to maintain my weight. Now I know those are not exactly olympic, but as far as a personal goal, I feel on top of the world with those times!

**Captain Coors** · 08-26-08, 12:22 PM

If you want to swap out leg machine stuff with free weight:

Leg extensions - replace with a front squat or bulgarian split squats. Front squat put most of the weight on the quads instead of a back squat which works lots of glutes and hamstrings.
Leg curls - replace with a stiff leg deadlift or good mornings.

I know there is a place for machines for people with range restrictions or hip problems like you described. But if you are in good order with no impediments, I would avoid the leg extension and curl machines unless you are bodybuilding. Athletic studies have shown those machines don't build any functional strength. Leg presses are a decent squat replacement though..those will build functional strength since its a "normal" movement.

I guess if you are a really advanced lifter then using the machines is a good supplement for if you've totally burned yourself out with free weight work. But for basic lifting I'm not a fan. I've always felt if you have the energy to do a machine, you have the energy to do a compound lift, even if its with super light weight.

Gonzo - I think I just may get the perfect pushup. Thanks for posting your experience with it.