Gym thread

[Chrit.]

This used to be a popular discussion point.

Who all here works out? Lifts heavy?

Any powerlifters? Bodybuilders? Fighters? etc?

Whats your training look like?

[yas jeshka yaaas]

Hello I am do the cardio for lose weight treadmeekmill and straits climber

[Soule]

I remember you, Ricardo and RXL being the main posters in this thread. Any recommendation for home equipment? I left all mine in Iowa.

[Nahlidge]

@Chrit. I actually dedicated myself to going back to the gym at least 3 nights a week. Started last night and just did some random ish. I wanna get a routine to build up my cardio and muscle stamina though. I don't really care about being cut, I'm pretty strong and could care less about showing off my muscles. I just want them shits not to give out on me when I gotta do multiple trips to carry groceries/laundry up 3 floors lol. My arms be dead by time I'm done. Hook me up with a fat man routine that won't discourage me. Mind you I haven't been to the gym in like 5+ months before last night.

[Chrit.]

@Nahlidge

Do the below program. Its just one week of a hypertrophy block. Should help your general fitness as its higher rep and a lower percentage of max weight.

Block 1-Hypertrophy-Week 1
Monday
Olympic Squat 3-5x10-12 at 60-65%
Front Squat 2-3x10-12 at 60-65%
GHR or Hamstring Curls 3x10

Tuesday
Widegrip Bench 2-4x8-10 at 65-70%
Competition Bench 2-4x8-10 at 65-70%
DB Rows 4x10, Chest Supported or 1-Arm DB Rows are fine. I personally prefer chest supported.
DB Skullcrushers 3x10
DB Upright Rows 3x10

Wednesday
Deadlift 3-5x6-8 at 70-75% or 6rm, if you feel strong go to 6rm, if you feel tired do the sets.
Box Deadlift 2-4x6-8 at 70-75%
GHR or Hamstring Curl 3x10
Beginners could add Front Squats, Olympic Squats, Leg Press or Belt Squats today for 2-3x8 at 65-70%
Intermediate could add Front Squats, Olympic Squats, Leg Press or Belt Squats today for 1-2x8 at 65-70%

Thursday
Off

Friday
Olympic Squat 3-5x8-10 at 65-70%
Leg Press 3-5x8-10 at 8 RPE, if you don't have a leg press Belt Squat (loading pin and belt is fine), Front Squat and Box Squat are fine replacements.
BB Hip Thrusts 3x10
Beginners could add Box Deadlifts or 3" Block Pulls for 2-3x8 at 65-70%
Intermediate could add Box Deadlifts or 3" Block Pulls for 1-2x8 at 65-70%

Saturday
Closegrip Bench 3-5x6-8 at 70-75% or 6rm, if you feel strong go to 6rm, if you feel tired do the sets.
Incline Bench 3-5x6-8 at 70-75%
Lat Pulldowns or Pullups 4x10
DB Flies 3x10
DB Curls 3x10

- - - Updated - - -

I remember you, Ricardo and RXL being the main posters in this thread. Any recommendation for home equipment? I left all mine in Iowa.

Buy a squat rack or power rack, a utility bench, a bar and some weight. Thats all you really need.

Thats what I have (in addition to a couple of heavy bags, a treadmill, some kettlebells, and a curl bar). I literally do 90% of my workouts at home now.

[Soule]

Thanks man. I miss professional wrestling, it got me into some legitimate shape.

[Nahlidge]

@Nahlidge

Do the below program. Its just one week of a hypertrophy block. Should help your general fitness as its higher rep and a lower percentage of max weight.

Block 1-Hypertrophy-Week 1
Monday
Olympic Squat 3-5x10-12 at 60-65%
Front Squat 2-3x10-12 at 60-65%
GHR or Hamstring Curls 3x10

Tuesday
Widegrip Bench 2-4x8-10 at 65-70%
Competition Bench 2-4x8-10 at 65-70%
DB Rows 4x10, Chest Supported or 1-Arm DB Rows are fine. I personally prefer chest supported.
DB Skullcrushers 3x10
DB Upright Rows 3x10

Wednesday
Deadlift 3-5x6-8 at 70-75% or 6rm, if you feel strong go to 6rm, if you feel tired do the sets.
Box Deadlift 2-4x6-8 at 70-75%
GHR or Hamstring Curl 3x10
Beginners could add Front Squats, Olympic Squats, Leg Press or Belt Squats today for 2-3x8 at 65-70%
Intermediate could add Front Squats, Olympic Squats, Leg Press or Belt Squats today for 1-2x8 at 65-70%

Thursday
Off

Friday
Olympic Squat 3-5x8-10 at 65-70%
Leg Press 3-5x8-10 at 8 RPE, if you don't have a leg press Belt Squat (loading pin and belt is fine), Front Squat and Box Squat are fine replacements.
BB Hip Thrusts 3x10
Beginners could add Box Deadlifts or 3" Block Pulls for 2-3x8 at 65-70%
Intermediate could add Box Deadlifts or 3" Block Pulls for 1-2x8 at 65-70%

Saturday
Closegrip Bench 3-5x6-8 at 70-75% or 6rm, if you feel strong go to 6rm, if you feel tired do the sets.
Incline Bench 3-5x6-8 at 70-75%
Lat Pulldowns or Pullups 4x10
DB Flies 3x10
DB Curls 3x10

- - - Updated - - -



Buy a squat rack or power rack, a utility bench, a bar and some weight. Thats all you really need.

Thats what I have (in addition to a couple of heavy bags, a treadmill, some kettlebells, and a curl bar). I literally do 90% of my workouts at home now.

Word, this looks dope to me. by 6rm? do you mean just repping out til I feel it's time to quit rather than doing a certain number? that's how I used to do weights when I was boxing.

[Chrit.]

Word, this looks dope to me. by 6rm? do you mean just repping out til I feel it's time to quit rather than doing a certain number? that's how I used to do weights when I was boxing.

6RM would be working to a 6 rep max. So basically do sets of 6 with increasing weight until you fail.

- - - Updated - - -

Some bench day stuff:

315x8 (I think only 6 reps shown because Instagram...

225 for 16 reps after my workout. I was fucking burned out. Usually I can get it for 20-25 if I'm not pre-fatigued.

[Soule]

What's the most you can bench? Or squat?

[Chrit.]

I think the last time I maxed my bench it was 425?

Squat was 675 but I fucked up my back... most Ive touched since then is only like 405. I'm slowly working at getting that back up where it should be though.

[Soule]

Damn, good shit man.

[Chrit.]

425 bench video here.

[Soule]

Crazy.

Does arching your back like that take away any gain? Or does it just simply help?

[Chrit.]

It helps you get tighter and also slightly decreases the range of motion.

[Soule]

Oh alright cool, I'll try that out then.