To literally rip off @admindev’s statement on another forum
“What doesn’t kill you, makes you stronger.”
This thread is for general excersise and weight lifting. I noticed we did not have one. I dont really have expectations for the thread other than share what works for you.
I have personally been really enjoying my time in the gym and personally challenging myself. A coworker of mine is a builder and has me on this plan and ive been able to stick to it. Really helps resolve daily frustration. ONE SIZE DOES NOT FIT ALL
My work out
|Day 1: Chest and Triceps||Sets and Reps||Day 2: Legs and Biceps||Sets and Reps||Day 3: Back and Shoulders||Sets and Reps||Day 4: Rest|
|Bench Press||8 Sets, 10-10-8-8-6-6-4-4||Barbell Squat||6 Sets, 10-10-8-8-6-6||Pullups||1, To FAILURE|
|Dumbell Flyes||4 Sets, 6-6-6-6||Leg Press||4 Sets, 8-8-8-8||Bent Over Rows||4 Sets, 8-8-8-8|
|Incline Barbell Tricep Extensions||4 Sets, 6-8-6-8||Leg Extension||4 Sets, 8-8-8-8||Wide Lat Pulldown||4 Sets, 8-8-8-8|
|Cable Crossovers||4 Sets, 8-8-8-8||Lying Leg Curls||4 Sets, 8-8-8-8||Wide Lat Pulldown Behind Neck (CAREFUL)||4 Sets, 6-6-6-6|
|Dips||3 Sets, 8-8-8||Deadlifts (fuck these)||4 Sets, 8-8-8-8||Seated Rows||4 Sets, 10-10-10-10|
|Standing Overhead Triceps Ext||4 Sets, 8-8-8-8||Barbell Curl||4 Sets, 8-10-8-10||Standing Press||6 Sets, 8-8-6-6-3-3|
|Reverse Tricepts Push Down||4 Sets, 10-10-10-10||Alternating Dumbell Curl||4 Sets, 8-8-8-8||Front Barbell Raise||4 Sets, 8-8-8-8|
|Tricept Push Down||4 Sets, 10-10-10-10||Barbell Preachers||4 Sets, 8-8-8-8||Side Barbell Raise||4 Sets, 8-8-8-8|
|Dumbell Pushbacks||4 Sets, 6-6-6-6||Cable Curls||3 Sets, 10-10-10||Face Down Side Raise (incline)||4 Sets, 8-8-8-8|
It has me working out muscle groups twice a week. Im more sore than I have ever been but it feels good! Really thinking I might be able to stick to this!
Diet wise I have never been good at maintaining. I am open to suggestion myself. I try to eat meat less than twice a week. I focus on eating eggs and leafy greens etc but other than that I dont pay enough attention to my diet and I should.
Things I suggest sticking to
- Throw out the alcohol (or barely drink)
- Maintain low carb and throw out refined sugars
- Supplement your loss in carbs with fat and protein.
- Absolutely delete all soda for your life! lol
A note on not finishing Workouts:
FINISH THEM! Theres something about building self confidence. If you never see something through to completion how can you say you complete it. It builds up white lies until it gets to you. It did for me back in HS. Just do what you can honestly do and finish and complete through the week. Set those goals conservatively. Confidently build up! Leave your ego at the door and just do it! (nike ™)
Anyways I created this thread so we can all share what works for us from diet to excersise and collectively help one another. That and @diceman seemed to want one