Quote:
Originally Posted by Reincarnate
curious -- what's your routine lately?
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typically hit 5/7 days a week, for all workouts:
always:
dynamic stretches (before and after workout)
half mile warmup
1-3 mile run after workout
abs: captains chair, leg lifts, bicycles, 4x60sec planks (one on back, one forward, and both sides)
alternating depending what i want to focus on for the day (in no particular order):
squats (sets of 5, generally. sometimes i'll do 8-10 at lower weight or sets of 3 at higher weights, usually 5-7 sets)
deadlifts (sets of 2-3 up to ~70% of my 1rm and then singles after that, usually 8 sets)
flat bench (sets of 5-8, try to get up to my working weight and do 5 sets of 5. i usually finish with a set of 15 with 1 second pauses at the bottom at 135)
pendlay rows (sets of 5-8, usually 5 sets)
stiff leg deadlifts (sets of 8-10, 3 sets)
wide grip pullups (sets of 8, 3 sets)
overhead press (sets of 5, 5 sets)
incline bench (sets of 5-8, 3 sets)
dumbbell flies (high volume low weight)
dumbbell bicep curls (sets of 10, 3 sets)
tricep pulldowns (high volume low weight)
dumbbell bench (sets of 10, 3 sets)
calf raises (however many i fuckin feel like)
shrugs (sets of 10, 3 sets)
my neck doesn't like weighted dips and my shoulder doesn't like dumbbell military press. everything else is pretty fair game. i should really try to incorporate front squats into my workouts (i only do high bar squats).
i also use a belt for anything heavy in deadlift/squats and will use knee sleeves in heavy squats because i fucked up my right knee before
only supplement i take is creatine. i drink black tea for preworkout and don't drink protein shakes.
SeemsGood
i also use collars on pretty much everything because theres really no point not using collars #SafetyFirst
theres also possibly a lift or two i forgot atm will confirm l8r