The HS workout thread...

[Luis998]

Holy crap! What a busy ass weekend. I believe I talked about this before and if I did not, here it goes...

You're going to have days where you just can't workout for some reason. In my case I was running around all day long and never got any sleep. There was even a day that I could not sleep, hence, working out would have been a bad idea. You have to remember that you do need as proper of a sleep schedule as you can muster. My schedule is all over the place and I try to get as much sleep as I possibly can. This weekend, wow...I didn't have much for anything and Sunday was my cheat meal day, where one of my employees took me to a five-star brunch and WOW, it was AMAZING! He had taken me there last year and yeah, I knew what was in-stored for me. Today it is back to the norm.

I'm mixing things up a bit this week by starting out with arms and shoulders, since I only worked them out once last week. Also, I had a chance to order some REALLY kick ass books, such as the ones listed above, plus a few more. If there is something that I have enjoyed reading about besides cars it has definitely been anything about nutrition/working out. I had to go to the bookstore and pick up a book the other day which has been GREAT thus far. It is called "Men's Health MAXIMUM Muscle Plan" by Thomas Incledon and Matthew Hoffman. It has been a great read and has given me a lot to think about when it comes to my routines and mixing things up.

The book talks about times when you become complacent in your routines and end up repeating things a lot. Though a routine is good change is even better, since it will yield better results. One thing it suggests is even if you are doing the same exercises, to change the order you do them in or even how many sets. I will try to incorporate that into my routine from here on out and also have to remember to keep everything "fresh" by changing my routine every three to four weeks. How I am going to accomplish that is still a bit confusing but I know that I will figure it all out. Also, I hope to actually make time to do some cardio. At least twenty good minutes a day on the elliptical will be great.

Well, I unfortunately woke up too early today so I must try and get back to sleep for a few so I can workout later on. My sleep schedule has been totally off and will be even more off this week as they switched me to working nights at UPS. I will be going from one job to another, meaning I'll leave the house around eight thirty at night and not be back home until around eight thirty in the morning. Hell, I'm thankful to God that I have two jobs nowadays, even if it does screw my schedule up here and there.

I would like to hear from others that are working out and encourage everyone to make a post here and there. It does not have to be as complex or detailed of a post that I make but it would be great to see what others are going through, hear their stories and experiences. After all, we will always learn from each other.

 

[BigJ]

I have some semi-complicated routines for building if you're looking to build. I can put on muscle, and decent size with proper diet, and avoiding cardio.....


Cutting. I don't know how to cut properly yet. I can't lose bf for anything and keep it off. I got down to 185, got stomach flu puked for a day, and two weeks later I was back to 195, mostly because I was unable to work out but I could eat. I'm back to feeling like a mashmallow in the waist....

 

[FLounder]

i finally found out what was really wrong with my back today. i have a disk that is somewhat dessicated (dried out). i had no idea but apparently it has been like that for a while. i herniated that disk when i hurt it almost 2 weeks ago. its not severe, so the doctor says he wants to wait 2 more weeks of me taking it easy, and then make a decision of whether i go to physical therapy or go to a spine specialist for more treatment first.

it sucks, no working out for me any time soon.

 

[Luis998]

I have some semi-complicated routines for building if you're looking to build. I can put on muscle, and decent size with proper diet, and avoiding cardio.....


Cutting. I don't know how to cut properly yet. I can't lose bf for anything and keep it off. I got down to 185, got stomach flu puked for a day, and two weeks later I was back to 195, mostly because I was unable to work out but I could eat. I'm back to feeling like a mashmallow in the waist....

You should share with us man. Everyone's input is welcomed. I'm sure everyone could learn, including me. I got the idea for quite the routine and let me tell you, after completing today's, WOW...it's going to be a doozy the rest of the week. haha I've already planned my chest and back workout for tomorrow and yeah, it's looking interesting. hahaha

I feel you on the "marshmallow" part. When my trainer had me gain 40lbs. in order to gain size I ended up gaining a bit around the waist and was not very happy. Nowadays I'm working on getting rid of it, however; as you will note in my workouts, I have not had time to do cardio, just workout. In retrospect unless I do cardio I will only have myself to blame. Right now I am just happy that I am working out, period.

i finally found out what was really wrong with my back today. i have a disk that is somewhat dessicated (dried out). i had no idea but apparently it has been like that for a while. i herniated that disk when i hurt it almost 2 weeks ago. its not severe, so the doctor says he wants to wait 2 more weeks of me taking it easy, and then make a decision of whether i go to physical therapy or go to a spine specialist for more treatment first.

it sucks, no working out for me any time soon.

Oh shit man. That really sucks. I suffer from back and pain in my right knee daily yet thank God that I can still walk and do things on my own. Take it easy and by all means don't stress about working out. I have faith that you will get back into it whenever your body is ready for it. In the meantime I would suggest focusing on perhaps some light walking, if your doctor permits it and watch your daily intake. Definitely take it easy though and don't do anything that will hinder your progress.

Here's a side note: Some of the greatest things that I have learned over the years, and forgive me if I am repeating myself, is to breathe properly during an exercise and always be humble to the weights.

Proper breathing will help you not get hurt and allow you to complete your reps safely. Example: when bench pressing, curling, squatting...etc. etc. on the down rep you should inhale. It is like filling up a balloon. It will help you not get hurt and help the weight "bounce back", thusly making it easier to get back up. On your up rep exhale or "empty the balloon". This will allow you to go further and again, do things safely.

Always be humble when it comes to your weights. A very good friend of mine, who is also an athletic trainer, told me to always be humble. In humble he means if the weight is too much to do the exercise with proper form and avoid injury then back off on the weight, scale it down and then do the exercise. This has helped me a lot over the years. I had an incident when I was training five days a week when I decided to curl 40lb. dumbbells across my chest while my right forearm was already hurting. Well, guess what? Though I wanted to push myself it was not the right thing to do. A trainer friend of mine at the gym saw me cringe when I reached my third rep and instantly knew that I had hurt myself. He said my form was good and I told him that I was a stupid ass for attempting that because my forearm was already killing me. In retrospect I should have waited until the pain had subsided (even if it took a few more weeks like it did) and then slowly pushed myself again.

Today's workout was great, though I had a LOT of interruptions and it took much longer than I anticipated. Still, I got it done and will be posting it later on. Onto the showers now! WOOO!

I'll try to get some pictures up soon, though I am so freakin' pale that I may end up blinding everyone.

 

[Briansol]

B, where are you man?

my back is killing me again. i've been taking it easy the past 3 days.

 

[Luis998]

my back is killing me again. i've been taking it easy the past 3 days.

Good call man. Definitely take it easy if you're hurting. I had a good workout today Monday but haven't had a chance to post it. I'm at freakin' work at three in the morning since they switched my schedule and am I tired as hell. I'm just waiting to go into my other job at the airport which starts at four thirty. Wooo! Man, I can't wait to get home and get in bed. Tomorrow's workout is looking quite "interesting" to say the least. I already have it planned out.

I hope you feel better soon man. Soaking in Epsom salts helps out a lot by the way.

 

[Matts96HB]

Cutting. I don't know how to cut properly yet. I can't lose bf for anything and keep it off. I got down to 185, got stomach flu puked for a day, and two weeks later I was back to 195, mostly because I was unable to work out but I could eat. I'm back to feeling like a mashmallow in the waist....

Dude, I feel you here because I used to be exactly like this. I've never really had problems with body fat, but the little amount of fat I did have collected RIGHT on my stomach and sides. I hated it.

Best suggestion I have for you is to cut like a wrestler does. I get on a bike at the gym with several heavy layers of clothing on, go for a half hour or so at varying speeds, then go sit in the sauna with a huge gallon of water. Drink some, pour some on the coals for about 20 min. I got rid of 5lbs in two weeks, and it all came right off my stomach and sides.

Anyway, here's my routine now that I'm where I want to be as far as bf level, I still work some cardio in from time to time as you will see..

Monday - Run - 4.0 miles @ 6.0mph / Chest/Triceps/Cardio Sets are 12/10/8/6 reps in the 5 seconds up, 5 seconds down manner.
Flat Bench
Incline Bench
DB Bench
DB Fly
DB Incline Bench
Tricep Press Down
Tricep Extension
Dips
French Press
Skull-Crushers
Sauna - 15 min
Tuesday - Back/Biceps 12/10/8/6 5 up 5 down
Deadlift
Lat Pulldown
Seated Cable Row
Bentover DB Row
Bentover 1 Arm DB Row
Rowing Machine

Wedenesday - Run 6.0 mi @ 7.0 mph/Abs 25/25/20/20/15 5 up 5 down
Situps
Leg Raises w/ 5lb medicine ball
Leg Raises on the Ab Apparatus thing at my gym

Thursday - Shoulders 12/10/8/6 5 up 5 down
Seated Military
Standing Military
Lateral Raises
Front Raises
Upright Row
Shrugs

Friday - Run 6.0mi @ 6mph/Legs/Abs 12/10/8/6 5 up 5 down
Squat
Lunges/Split Squat
Leg Press
Calf Raises
Sauna -15 min
Saturday - Off

Sunday - Abs 25/25/20/20/15 5 up 5 down
Situps
Leg Raises w/ 5lb medicine ball
Leg Raises on the Ab Apparatus thing at my gym


I've been following this for about 2 months now to the letter. Its been working wonders so far, I've gained about 8 lbs and it definitely shows. Here's what I've got for my diet:

Morning (after returning from working out @ gym on empty stomach) - 4-5 hard boiled eggs
- Usually mix those with a salad of some sort
- 2 bananas
- Fill up my gallon jug of water for the day

Mid-Morning (usually at school)
- 2-3 hard boiled eggs
- Tuna Sandwich w mustard
- Apple/Orange from school

Lunch
- Tuna Sandwich
- Banana
- Protein Shake of some sort, usually my EAS stuff
- Bagel
- Cube steak

Mid-Afternoon
- Couple bananas
- 4-6 Hard boiled eggs
- Usually will cook myself some shrimp and mix it up with some spaghetti noodles

Dinner
- Whatever my mom makes usually some sort of Pasta with a salad and some fruit. At this point I am done with my gallon of water.

Thats about what I do in the day, obviously it varies slightly but I do stick to that pretty closely as well.

 

[Luis998]

Thanks for chiming in, Matt. That looks like a solid program. I wish I could run but heck, I'm having problems just walking nowadays. I can only imagine what the specialist will say when he finally sees me. My right knee has been hurting a lot since before December.

Tomorrow's workout should be interesting, since it is leg day and I am not quite sure how to approach it. My doctor, who told me I may need surgery on it someday, said that I can't do leg extensions or squats. Lunges are out of the question too but at least I can workout my hamstrings and calves with no problem...so I hope.

Any suggestions anyone may have on a leg workout for me would be greatly appreciated. I'm going to tackle figuring that one out tomorrow.

I've had two days of GREAT workouts but I haven't been able to post more than just a quick five second thought because work OWNS ME! I'll hopefully be posting this weeks routines thus far either tomorrow or by Thursday at the latest. I'm at work right now playing babysitter. It's so much fun.

 

[Briansol]

try some low-impact stuff from the plyo workout.

double leg over the chair swing.

put a chair out in front of you. stand in the middle. left leg over, right leg over (counter clockwise) without putting the right leg down, right leg over (clockwise) left leg over (again, don't put it down... and then repeat). 0 imapct on the knee and works out the hammy pretty good along with the glutes.

 

[Briansol]

if i think of more, i'll post it.

 

[Luis998]

Thanks, B. It didn't even occur to me to check out the Plyo video. It freakin' sucks to like to workout and not be able to do certain things at times. I'm going to try and do some cardio tomorrow, since I do not think my workout will be as extensive as other days. Let me know if you come up with anything else.

 

[Matts96HB]

If regular running and such isn't working for you, improvise, Luis. You won't get the results you want by forcing yourself to do something that causes discomfort.

That's the thing with working out, there's not a single routine that works for everyone. It's all about finding what works best for you.

 

[Luis998]

Well put, Matt. Over the years I have ALWAYS figured something out. This knee thing is something new but I will get over the hump. I already have a workout planned for tomorrow, as well as checking out the P90 plyometrics CD (granted I can find it again) and seeing if I can get any ideas from that. Onto my next job! WOOP WOOP