The UnionVGF Weightlifting/Workout Thread
- Thread starter Kassen
- Start date
I started Jim Wendler's 100 Rep Challenge. It's absolutely brutal. I consider his 5/3/1 program to be the best every for longevity, gains and constant increases. The 100 Rep Challenge is a combination of two 5/3/1 days, two high stress hypertrophy days and two conditioning days. Third week in, devastating. Those high stress hypertrophy days are absolutely draining as well as the first Prowler sled day. The day after the high stress hypertrophy days, and five days after, lol, are brutal. The 5/3/1 days aren't bad because I've been doing them for so long. I've never been as sore five days after a workout than I have been with this program. It's simply brutal. Thank god it's only six weeks. I don't need anymore size, but, in just three weeks, I've put on three lbs. This wasn't something I've expected. You may puke with the first Prowler day. If you guys don't know what 5/3/1 I'll answer any questions you have. I've posted about the program for years on TeamXbox.
Here's the program....
Here's what you need to know...
Challenges may seem meaningless, but there's something remarkable about setting out on the hard path, struggling like mad, and reaching the final destination.
Still, many people shake their heads at those who seek these challenges and ask why anyone would subject themselves to such "trivial" things.
They're missing the point. The work and the perseverance required to reach the goal are what really matters. These things harden the body and the mind. They teach you resolve and how to fight through mental and physical pain.
Challenges also give you the opportunity to test your limits. How far are you willing to go? Do you have what it takes to go on when you can't see the light at the end of the tunnel?
More importantly, these challenges, if hard enough, teach us that anything's possible. I'm not so ignorant to think that one day I'll grow wings and fly, but sometimes when an obstacle seems too tall to overcome, I can draw on the strength built through these "trivial" challenges.
Challenges build momentum that can carry over to real life.
The Challenges
The performance goal of the 100-Rep Challenge is simple: complete all the workouts listed below. Not a day or rep missed. This isn't training to "increase your bench press 30 pounds in two weeks!" or "add a half-inch to your arms in one workout!"
We're training hard work, mental fortitude, and work ethic.
This workout wasn't haphazardly put together on a napkin. I've combined strength work, conditioning work, and hypertrophy work in a manner that allows you to target each area over a 6-week period.
I've used many of these 100-rep exercises during my rehab and over the years. However, it wasn't until Paul Carter and I took the time to brainstorm about how to incorporate them into a proper training program that it all came together.
The 100-Rep Challenge is something special. You'll get strength work from the heavy barbell lifts, conditioning from both the Prowler pushes and 100-rep work, and hypertrophy from the 100-rep work as well.
Recover and Grow
You'll be outrageously sore. Expect it and embrace it. It's only 6 weeks, hardly a lifetime, and something you should demand from yourself.
This isn't a time to cut out sleep, stretching, or mobility work. This isn't a time to be "cutting." Cutting is for people that don't have the discipline to eat right the majority of the time.
This training will allow you to earn you hearty meals. It'll force you to learn about recovery.
The 100-Rep Workout is great for hypertrophy – you'll tap into a rep range most never venture into. It's also terrific for strengthening your tendons, and will give you an outrageous pump. (Yeah, I said that!)
Your body will change in these 6 weeks – your arms, traps, and hamstrings will grow, and your conditioning will also improve.
Training Week Overview
Monday: Lower body weight training
Tuesday: Lower body 100
Wednesday: Prowler walk
Thursday: Upper body weight training
Friday: Upper body 100
Saturday: Prowler walk
There are two days devoted to strength, two days devoted to conditioning, and two days devoted to hypertrophy.
100-Rep Work
The following exercises will be used exclusively for the 100-rep work. It's not complicated. Just do 100 reps in one set.
There are only three exercises per day and trust me, this will be all you'll need. Don't feel compelled to add more exercises; do them as prescribed.
If you feel any of the weights are too heavy for your current level, simply do less. The weights listed are what most people who have 5 or more years of training can handle. They aren't easy but they're doable.
And if you have any doubts, stop having doubts. You must expect more from yourself.
Upper Body 100
1. Front Plate Raise
Do this with a full range of motion, i.e., until the hands/plate are over the head. Using this range of motion greatly taxes the upper back and shoulders.
Weight: 25-pound plate
2. Barbell Curls
Weight: 45-pound barbell
3. Karwoski Rows
This is like a shrug/upright row hybrid. Holding a heavy barbell, shrug and row it up to your belly button. Hold for a second at the top and repeat. Don't use straps.
Weight: 135 pounds (a barbell plus two 45-pound plates)
Lower Body 100
1. Bulgarian Split Squat
This is done with one leg in front and the back foot up on a bench.
Weight used: bodyweight only. Finish all reps on one side before switching. You'll do 100 total reps – meaning 50 reps per leg.
2. Hamstring Curl
Lie on a floor or bench. Do both legs at the same time.
Weight: 10-20 pound ankle weights.
3. Sit-Ups
Lock your feet under something stable, cross your arms on your chest and do a sit-up.
100 Rep Notes
Weight Training Overview
Week 1
Monday
Exercise Sets Reps
A Squat *
B Good Morning or Straight Leg Deadlift 3-5 5-10
C Hanging Leg Raise 3-5 10-15
* 5/3/1 sets and reps
Thursday
Exercise Sets Reps
A Bench Press *
B Standing Press 5 10 * *
C T-Bar Row or Dumbbell Row 5 10-15
* 5/3/1 sets and reps
* * you choose the weight
Week 2
Monday
Exercise Sets Reps
A Deadlift *
B Good Morning or Straight Leg Deadlift 3-5 10-15
C Hanging Leg Raise 3-5 10-15
* 5/3/1 sets and reps
Thursday
Exercise Sets Reps
A Standing Press *
B Bench Press 5 10 * *
C T-Bar Row or Dumbbell Row 5 10-15
* 5/3/1 sets and reps
* * you choose the weight
Lifting Notes
Perform six, 40-yard Prowler trips on Wednesday and Saturday. Walk when doing the Prowler. The slower work will force you to use full steps and strengthen your legs. No rest periods are given because it doesn't matter.
Get the work in – this is about getting the legs stronger. The conditioning will improve naturally.
Pick three weights for the Prowler: heavy, medium, and light. I use the following weights: heavy = 270 pounds, medium = 180 pounds, light = 90 pounds. Adjust these weights for your strength and the surface on which you push the Prowler.
Wednesday
Do 2 trips of 40 yards with each weight: light, medium, and heavy.
In my case, I'll do two 40-yard walks with 90 pounds, two 40-yard walks with 180 pounds, and two 40-yard walks with 270 pounds.
Saturday
All six trips of 40 yards will be done with the medium weight. For example, I'll do six 40-yard walks with 180 pounds.
No rest periods are given because it doesn't matter. Get the work in – this is about getting the legs stronger. The conditioning will improve.
Final Thoughts
If you're unsure about the challenge, spend the next 4 weeks incorporating a few of the 100 rep lifts into your current training to see how you fair. This will give you some time to get used to the breathing and the soreness.
But if you feel you're ready, jump in; don't just toe the water.
Once you make the commitment, take 36 blank sheets of paper. On each paper, write down each workout. So each workout has its own page. Write the complete workout you'll do each day.
Write it, don't type it. Writing it gives it personal meaning and realness; it's something tangible. It becomes reality. Go get a small, 3-ring binder and put these pages in it. Label the binder, "100 Rep Challenge." Now leave your phone in your car or gym bag – the binder is all you need.
Leave a space at the bottom to make notes. Then write down what you ate, how much you slept, and what you did to improve your recovery for the next session. Be proactive in all departments.
This binder will give you accountability for all areas of your training and helps you see what you need to improve on and what you excel at.
Yes, this 6-week challenge sucks, but it'll teach you a lot about yourself and you'll develop the mental and physical granite that many of us seek from the iron.
Here's the program....
Here's what you need to know...
- Challenges make the body and mind resilient. The win doesn't come from the outcome, but from the perseverance it takes to push through.
- This is a 6-week challenge. Each week you'll do two days of barbell lifting, two days of 100-rep exercises, and two days of sled pushing.
- The 100-rep work is made up of an upper body day and a lower body day. You'll perform 100 reps of each exercise before moving on to the next exercise.
- For strength you'll do two exercises a week. The first two weeks will be 3 sets of 5 reps; the third and fourth week will be 3 sets of 3 reps; the last two weeks will be 5/3/1.
- For conditioning you'll push the Prowler six times in 40-yard intervals using either heavy, medium, or light weight.
Challenges may seem meaningless, but there's something remarkable about setting out on the hard path, struggling like mad, and reaching the final destination.
Still, many people shake their heads at those who seek these challenges and ask why anyone would subject themselves to such "trivial" things.
They're missing the point. The work and the perseverance required to reach the goal are what really matters. These things harden the body and the mind. They teach you resolve and how to fight through mental and physical pain.
Challenges also give you the opportunity to test your limits. How far are you willing to go? Do you have what it takes to go on when you can't see the light at the end of the tunnel?
More importantly, these challenges, if hard enough, teach us that anything's possible. I'm not so ignorant to think that one day I'll grow wings and fly, but sometimes when an obstacle seems too tall to overcome, I can draw on the strength built through these "trivial" challenges.
Challenges build momentum that can carry over to real life.
The Challenges
The performance goal of the 100-Rep Challenge is simple: complete all the workouts listed below. Not a day or rep missed. This isn't training to "increase your bench press 30 pounds in two weeks!" or "add a half-inch to your arms in one workout!"
We're training hard work, mental fortitude, and work ethic.
This workout wasn't haphazardly put together on a napkin. I've combined strength work, conditioning work, and hypertrophy work in a manner that allows you to target each area over a 6-week period.
I've used many of these 100-rep exercises during my rehab and over the years. However, it wasn't until Paul Carter and I took the time to brainstorm about how to incorporate them into a proper training program that it all came together.
The 100-Rep Challenge is something special. You'll get strength work from the heavy barbell lifts, conditioning from both the Prowler pushes and 100-rep work, and hypertrophy from the 100-rep work as well.
Recover and Grow
You'll be outrageously sore. Expect it and embrace it. It's only 6 weeks, hardly a lifetime, and something you should demand from yourself.
This isn't a time to cut out sleep, stretching, or mobility work. This isn't a time to be "cutting." Cutting is for people that don't have the discipline to eat right the majority of the time.
This training will allow you to earn you hearty meals. It'll force you to learn about recovery.
The 100-Rep Workout is great for hypertrophy – you'll tap into a rep range most never venture into. It's also terrific for strengthening your tendons, and will give you an outrageous pump. (Yeah, I said that!)
Your body will change in these 6 weeks – your arms, traps, and hamstrings will grow, and your conditioning will also improve.
Training Week Overview
Monday: Lower body weight training
Tuesday: Lower body 100
Wednesday: Prowler walk
Thursday: Upper body weight training
Friday: Upper body 100
Saturday: Prowler walk
There are two days devoted to strength, two days devoted to conditioning, and two days devoted to hypertrophy.
100-Rep Work
The following exercises will be used exclusively for the 100-rep work. It's not complicated. Just do 100 reps in one set.
There are only three exercises per day and trust me, this will be all you'll need. Don't feel compelled to add more exercises; do them as prescribed.
If you feel any of the weights are too heavy for your current level, simply do less. The weights listed are what most people who have 5 or more years of training can handle. They aren't easy but they're doable.
And if you have any doubts, stop having doubts. You must expect more from yourself.
Upper Body 100
1. Front Plate Raise
Do this with a full range of motion, i.e., until the hands/plate are over the head. Using this range of motion greatly taxes the upper back and shoulders.
Weight: 25-pound plate
2. Barbell Curls
Weight: 45-pound barbell
3. Karwoski Rows
This is like a shrug/upright row hybrid. Holding a heavy barbell, shrug and row it up to your belly button. Hold for a second at the top and repeat. Don't use straps.
Weight: 135 pounds (a barbell plus two 45-pound plates)
Lower Body 100
1. Bulgarian Split Squat
This is done with one leg in front and the back foot up on a bench.
Weight used: bodyweight only. Finish all reps on one side before switching. You'll do 100 total reps – meaning 50 reps per leg.
2. Hamstring Curl
Lie on a floor or bench. Do both legs at the same time.
Weight: 10-20 pound ankle weights.
3. Sit-Ups
Lock your feet under something stable, cross your arms on your chest and do a sit-up.
100 Rep Notes
- You're free to substitute any exercise you wish, but I can only approve of the ones listed above. These were picked for a variety of reasons, namely to target weak points, target areas people want and need to develop, ease of performing 100 reps, mobility, and the simple challenge of getting better.
- You can rest during the 100-rep set but you can't put the bar down and you can't make the exercise "easier" during this time (i.e., lying down during a rest period during the sit-ups). If you're in doubt of what constitutes rest, you're probably doing it wrong.
- At the top of the front plate raise, squeeze your traps and upper back. Use as straight of arms as possible.
- Your form will probably get sloppy; that's to be expected. Still, you must try to maintain some integrity during the set. The weight is light enough that you won't get hurt, but the point of doing the exercise is to exhaust and annihilate the muscle, not to just get the reps.
- You'll be sore – expect it.
- You can rest as much as you want between exercises. Don't bring a stopwatch – we're in the weight room, not on a track.
- You must learn how to relax your mind during these sets – don't focus on the pain. You have to learn to dissociate yourself from reality.
- I usually attack the first 50-60 reps without stopping, take a short break and catch my breath (not really), then hammer out sets of 10 reps. This makes it easier to handle, mentally.
Weight Training Overview
Week 1
Monday
Exercise Sets Reps
A Squat *
B Good Morning or Straight Leg Deadlift 3-5 5-10
C Hanging Leg Raise 3-5 10-15
* 5/3/1 sets and reps
Thursday
Exercise Sets Reps
A Bench Press *
B Standing Press 5 10 * *
C T-Bar Row or Dumbbell Row 5 10-15
* 5/3/1 sets and reps
* * you choose the weight
Week 2
Monday
Exercise Sets Reps
A Deadlift *
B Good Morning or Straight Leg Deadlift 3-5 10-15
C Hanging Leg Raise 3-5 10-15
* 5/3/1 sets and reps
Thursday
Exercise Sets Reps
A Standing Press *
B Bench Press 5 10 * *
C T-Bar Row or Dumbbell Row 5 10-15
* 5/3/1 sets and reps
* * you choose the weight
Lifting Notes
- This is a six-week program; lifting will be done twice per week. Since only two exercises are done per week, you'll only go through one 5/3/1 cycle in the six-week period.
- In other words, the first two weeks will be 3 sets of 5 reps, the third and fourth week will be 3 sets of 3 reps, and the final two weeks will be the 5/3/1 week.
- No substitution of any exercise. If you substitute, it's no longer the program.
- The "5 sets of 10 reps" of the bench press and press are done with approximately 50% of your Training Max. This is just a baseline number and can change. The important thing is to push yourself and get the required reps.
- Hanging leg raise can be done with bent knees or straight legs (or a combination of both).
- You're welcome to push the last set hard on the 5/3/1 sets – this is up to you and how you feel for that day. I'd recommend pushing the sets hard but always leaving 2-3 reps "in the tank."
Perform six, 40-yard Prowler trips on Wednesday and Saturday. Walk when doing the Prowler. The slower work will force you to use full steps and strengthen your legs. No rest periods are given because it doesn't matter.
Get the work in – this is about getting the legs stronger. The conditioning will improve naturally.
Pick three weights for the Prowler: heavy, medium, and light. I use the following weights: heavy = 270 pounds, medium = 180 pounds, light = 90 pounds. Adjust these weights for your strength and the surface on which you push the Prowler.
Wednesday
Do 2 trips of 40 yards with each weight: light, medium, and heavy.
In my case, I'll do two 40-yard walks with 90 pounds, two 40-yard walks with 180 pounds, and two 40-yard walks with 270 pounds.
Saturday
All six trips of 40 yards will be done with the medium weight. For example, I'll do six 40-yard walks with 180 pounds.
No rest periods are given because it doesn't matter. Get the work in – this is about getting the legs stronger. The conditioning will improve.
Final Thoughts
If you're unsure about the challenge, spend the next 4 weeks incorporating a few of the 100 rep lifts into your current training to see how you fair. This will give you some time to get used to the breathing and the soreness.
But if you feel you're ready, jump in; don't just toe the water.
Once you make the commitment, take 36 blank sheets of paper. On each paper, write down each workout. So each workout has its own page. Write the complete workout you'll do each day.
Write it, don't type it. Writing it gives it personal meaning and realness; it's something tangible. It becomes reality. Go get a small, 3-ring binder and put these pages in it. Label the binder, "100 Rep Challenge." Now leave your phone in your car or gym bag – the binder is all you need.
Leave a space at the bottom to make notes. Then write down what you ate, how much you slept, and what you did to improve your recovery for the next session. Be proactive in all departments.
This binder will give you accountability for all areas of your training and helps you see what you need to improve on and what you excel at.
Yes, this 6-week challenge sucks, but it'll teach you a lot about yourself and you'll develop the mental and physical granite that many of us seek from the iron.
Sounds intense. I wouldn't want to have to lift/go to the gym 6 days a week though.
I'm doing it in five with sled after workout on Fridays. It's only for six weeks and I'll get back to a four day split after.
Awesome man.
I am in a back off cycle a bit this week and then starting next week I ramp up for the SFG certification in February. Gotta have those KB Snatch numbers up!
I am in a back off cycle a bit this week and then starting next week I ramp up for the SFG certification in February. Gotta have those KB Snatch numbers up!
I still enjoy the punching bag at the gym, but I don't do it as much as I should. This is partly because I don't live in town or when I get buried under college homework. I had a really rough Final Exam week just before Winter break.
I saw something like this at Dunham's Sporting Goods in town and wondered if anyone has had experience with similar products or recommendations. Unfortunately, I don't really have a spot to hang a heavy bag. I was thinking something like this in the corner of my computer room at home would be great and convenient. I could pound away at the the keyboard programming then take a break and throw punches at this thing.
Just wondering because so many products like this have bad reviews on Amazon for breaking or making loud clunky noises.
The punching bag at my gym is actually more like this thing. It seems nice and sturdy, but it's quite a bit more money.
I saw something like this at Dunham's Sporting Goods in town and wondered if anyone has had experience with similar products or recommendations. Unfortunately, I don't really have a spot to hang a heavy bag. I was thinking something like this in the corner of my computer room at home would be great and convenient. I could pound away at the the keyboard programming then take a break and throw punches at this thing.
Just wondering because so many products like this have bad reviews on Amazon for breaking or making loud clunky noises.
The punching bag at my gym is actually more like this thing. It seems nice and sturdy, but it's quite a bit more money.
I read your 100 rep challenge and raise you one newspaper article
http://www.wsj.com/articles/why-you-can-stop-doing-sit-ups-1450722637
http://www.wsj.com/articles/why-you-can-stop-doing-sit-ups-1450722637
My legs are really hurting today.
I wasn't feeling so great so I decided to modify my routine for the day. I did some barbell squats, leg extensions, seated leg curls, lying leg curls, and some calf-raises. I decided to not do deadlifts or lunges. Anyway, I went on the stationary bike on Level 12 for 15 minutes and then jumped on the treadmill right after for 10 minutes. Wow. Flexing my quads kills.
I wasn't feeling so great so I decided to modify my routine for the day. I did some barbell squats, leg extensions, seated leg curls, lying leg curls, and some calf-raises. I decided to not do deadlifts or lunges. Anyway, I went on the stationary bike on Level 12 for 15 minutes and then jumped on the treadmill right after for 10 minutes. Wow. Flexing my quads kills.
I still enjoy the punching bag at the gym, but I don't do it as much as I should. This is partly because I don't live in town or when I get buried under college homework. I had a really rough Final Exam week just before Winter break.
I saw something like this at Dunham's Sporting Goods in town and wondered if anyone has had experience with similar products or recommendations. Unfortunately, I don't really have a spot to hang a heavy bag. I was thinking something like this in the corner of my computer room at home would be great and convenient. I could pound away at the the keyboard programming then take a break and throw punches at this thing.
Just wondering because so many products like this have bad reviews on Amazon for breaking or making loud clunky noises.
The punching bag at my gym is actually more like this thing. It seems nice and sturdy, but it's quite a bit more money.
Well depends on your level. For me both of those options are too flimsy. Has to be a hanging bag 100+ pounds or I won't bother.
That being said the Wave Master is better of the two but ONLY if you can fill the base with SAND and not just water.
Switched to a push/pull/legs routine. I've never done a split like this and I love it. I'm able to really hammer the different groups. Deadlifts are now done on pull day. How my routine looks right now. I workout Monday through Friday so it's a dynamic schedule.
Everything is 4x10's. First exercise a few warm-up/ramp-up sets. Other movements don't require any ramp-up. Occasionally one set.
Day 1 (Push)
Barbell Bench
Incline DB bench.
Arnold Presses
Front Raises
Side Raises
Tricep rope pull downs
10 Minutes Sprinting
Stretch
Day 2 (Pull)
Romanian Deadlifts
Pull-Ups
Cable Row
Bent-over DB Back Fly
Bent Bar Bicep Curls
15 Minutes Running
Stretch
Day 3 (Cardio)
20 Minutes Running
10 Minutes Rowing
Ab Circuit
Stretch
Day 4 (Legs)
Barbell Squats
Hammer Strength Leg Curls
Machine Leg Extensions
Walking Lunges
Calf Raises
Day 5 (Start Over)
Everything is 4x10's. First exercise a few warm-up/ramp-up sets. Other movements don't require any ramp-up. Occasionally one set.
Day 1 (Push)
Barbell Bench
Incline DB bench.
Arnold Presses
Front Raises
Side Raises
Tricep rope pull downs
10 Minutes Sprinting
Stretch
Day 2 (Pull)
Romanian Deadlifts
Pull-Ups
Cable Row
Bent-over DB Back Fly
Bent Bar Bicep Curls
15 Minutes Running
Stretch
Day 3 (Cardio)
20 Minutes Running
10 Minutes Rowing
Ab Circuit
Stretch
Day 4 (Legs)
Barbell Squats
Hammer Strength Leg Curls
Machine Leg Extensions
Walking Lunges
Calf Raises
Day 5 (Start Over)
Arnie presses for the win!! Have you tried T-bar lifts? Would be a good fit in day 2 of your workout.
After three runs of the same list I'll switch up the movements. Problem with bent over rows or t-bar is the back is weak from Romanians and you can't lift the weight you know you can.
Well I finally found it....a research-based book regarding the benefits of High Intensity Training. I am not 'anti' other training methods, but I have tried most of them personally, and I found HIT to be by far the best thing I've ever done (I've written down every single workout I have ever done for over 20 years, so when I chart progress or lack thereof, I'm quite sure of it).
But now this book goes into great detail into the physiological reasoning behind this training, and also shoots holes in 'aerobic' training and benefits, etc. They charted the workouts of thousands of people over many years, and everything is discussed in the book. It's pretty mind-blowing stuff.
Currently I am training only once every 5-6 days, and for about 30 min....and I'm the strongest I have ever been. If you don't want to spend your life in a gym, can't or won't go consistently 4-6 days a week, but still want to workout, please give it a read. You absolutely can get a very productive workout (aerobic and anaerobic, fat-burning, and blood sugar controlling/decreasing) by working out very minimally.....albeit with very high intensity.
Again, I am NOT saying this is the only way. But for me it's the only way to keep my interest/consistency over the long haul. If you end up trying it out, please post your experience here.
I realize this sounds like an ad, but I work in the medical/health industry, and the biggest problem I see is that people give up because they think they need to workout 4-6 days a week for 30 minutes or more to get any benefit.... and very few people stick to that schedule long term. I really think this type of workout is the answer, and even if you do workout regularly, there is plenty of new stuff in the book you might want to consider.
Amazon product
But now this book goes into great detail into the physiological reasoning behind this training, and also shoots holes in 'aerobic' training and benefits, etc. They charted the workouts of thousands of people over many years, and everything is discussed in the book. It's pretty mind-blowing stuff.
Currently I am training only once every 5-6 days, and for about 30 min....and I'm the strongest I have ever been. If you don't want to spend your life in a gym, can't or won't go consistently 4-6 days a week, but still want to workout, please give it a read. You absolutely can get a very productive workout (aerobic and anaerobic, fat-burning, and blood sugar controlling/decreasing) by working out very minimally.....albeit with very high intensity.
Again, I am NOT saying this is the only way. But for me it's the only way to keep my interest/consistency over the long haul. If you end up trying it out, please post your experience here.
I realize this sounds like an ad, but I work in the medical/health industry, and the biggest problem I see is that people give up because they think they need to workout 4-6 days a week for 30 minutes or more to get any benefit.... and very few people stick to that schedule long term. I really think this type of workout is the answer, and even if you do workout regularly, there is plenty of new stuff in the book you might want to consider.
Amazon product
If you don't live in Thailand then you won't get real training regardless but instead the waterdowned Tai boxing.
I know, it sounded like that as I was typing it. Not trying to sell anything!!
Or if anyone is interested in HIT, there are free versions of the HIT FAQ floating around out there as well.
I do a mix of Programmed Strength/HIT/Movement and then Martial Arts. I train 6 days a week and train other people 7 days a week.
I'm amping up my workout again. Now that I have more space, I bought a power rack, a new barbell, and some bumper plates (all from Rep Fitness).
For the last few years, all I have used are dumbbells and kettlebells and an adjustable bench. Now, I can start doing proper squats, military press, and so on.
Here is the new setup:
And here is a recent picture of me. The lighting wreaked havoc with my phone camera, but I can't be assed to setup my good camera on a tripod with a self timer just for something only a few people will even look at. So, this crummy picture will have to do. Just excuse the blurriness and lighting.
I have made some decent gains. I put on a little bit of fat in the process, but not too much. I definitely do not have as much definition as I used to, but I have more size now. I am just under 6', and used to weight about 165lbs. Now, I weigh about 205lbs. I don't have much natural size to build on. My wrists are only 7".
My goal is to get used to using a barbell again. So far, I like it. It feels good. My lifts are crap, but that's to be expected. I'll gradually increase the weight.
I'd like to get my shoulders and chest a little bigger. Other than that, I'd like to get some other weak points up here and there. And of course, just continue building size overall.
My arms are doing okay. My biceps measure about 16 and a quarter inches normal, and just under 17" with a pump. I forget the rest of my measurements. I think my thighs are 26", but now that I can do squats again, it should be easy to get them up too.
Here is my current workout. I will label then as workout1, workout2, and workout3 since they will hardly fall on the same days each week. I workout when I feel like and take a day off when I feel like.
Workout1:
bench press
military press or clean and press
lateral raises
Workout2:
squats
calf raises
ab exercises
leg extensions (to burn out the quads)
Workout3:
seated dumbbell shrugs on high incline bench (at least 60 degrees or more)
standing shrugs with barbell
bent over barbell rows
barbell curls (slightly bent over drag curls)
maybe pull ups if I can get back into them
I usually do 2 or 3 sets per exercise, and maybe 4 sets on some, and between 6 to 12 reps depending on the exercise. I like to do a slow negative, so I don't focus as much on just lifting heavy. I go with higher reps on some exercises if I feel like it (20 or 30). I need to throw in heavy kettlebell swings (106lbs) on one of those workouts. The routine above may be adjusted a bit as I get used to using a barbell again. This will do for now.
So, yeah. I'll see how things go now that I have a barbell setup again. Also, I've always been a natural lifter, no drugs here! I have enough risk for health problems as it is...
For the last few years, all I have used are dumbbells and kettlebells and an adjustable bench. Now, I can start doing proper squats, military press, and so on.
Here is the new setup:
And here is a recent picture of me. The lighting wreaked havoc with my phone camera, but I can't be assed to setup my good camera on a tripod with a self timer just for something only a few people will even look at. So, this crummy picture will have to do. Just excuse the blurriness and lighting.
I have made some decent gains. I put on a little bit of fat in the process, but not too much. I definitely do not have as much definition as I used to, but I have more size now. I am just under 6', and used to weight about 165lbs. Now, I weigh about 205lbs. I don't have much natural size to build on. My wrists are only 7".
My goal is to get used to using a barbell again. So far, I like it. It feels good. My lifts are crap, but that's to be expected. I'll gradually increase the weight.
I'd like to get my shoulders and chest a little bigger. Other than that, I'd like to get some other weak points up here and there. And of course, just continue building size overall.
My arms are doing okay. My biceps measure about 16 and a quarter inches normal, and just under 17" with a pump. I forget the rest of my measurements. I think my thighs are 26", but now that I can do squats again, it should be easy to get them up too.
Here is my current workout. I will label then as workout1, workout2, and workout3 since they will hardly fall on the same days each week. I workout when I feel like and take a day off when I feel like.
Workout1:
bench press
military press or clean and press
lateral raises
Workout2:
squats
calf raises
ab exercises
leg extensions (to burn out the quads)
Workout3:
seated dumbbell shrugs on high incline bench (at least 60 degrees or more)
standing shrugs with barbell
bent over barbell rows
barbell curls (slightly bent over drag curls)
maybe pull ups if I can get back into them
I usually do 2 or 3 sets per exercise, and maybe 4 sets on some, and between 6 to 12 reps depending on the exercise. I like to do a slow negative, so I don't focus as much on just lifting heavy. I go with higher reps on some exercises if I feel like it (20 or 30). I need to throw in heavy kettlebell swings (106lbs) on one of those workouts. The routine above may be adjusted a bit as I get used to using a barbell again. This will do for now.
So, yeah. I'll see how things go now that I have a barbell setup again. Also, I've always been a natural lifter, no drugs here! I have enough risk for health problems as it is...
Nice..I have been wanting to get some equipment at my house even though I only pay $30 a month at LA fitness and its about 5 min away. This past weekend my wife had to work and my oldest son was at his mothers, so I didn't have a babysitter for my youngest. Would have been nice to be able to work out at home...
I hit my goal of a 200# military press recently. The goal was to hit it before years end. Pretty happy about that. Just 20 lbs to go for a body weight press.
Get rid of leg extensions. They're more problematic than they're worth. Way too much pressure on the knee is needed to get any appreciable benefit from them.I'm amping up my workout again. Now that I have more space, I bought a power rack, a new barbell, and some bumper plates (all from Rep Fitness).
For the last few years, all I have used are dumbbells and kettlebells and an adjustable bench. Now, I can start doing proper squats, military press, and so on.
Here is the new setup:
And here is a recent picture of me. The lighting wreaked havoc with my phone camera, but I can't be assed to setup my good camera on a tripod with a self timer just for something only a few people will even look at. So, this crummy picture will have to do. Just excuse the blurriness and lighting.
I have made some decent gains. I put on a little bit of fat in the process, but not too much. I definitely do not have as much definition as I used to, but I have more size now. I am just under 6', and used to weight about 165lbs. Now, I weigh about 205lbs. I don't have much natural size to build on. My wrists are only 7".
My goal is to get used to using a barbell again. So far, I like it. It feels good. My lifts are crap, but that's to be expected. I'll gradually increase the weight.
I'd like to get my shoulders and chest a little bigger. Other than that, I'd like to get some other weak points up here and there. And of course, just continue building size overall.
My arms are doing okay. My biceps measure about 16 and a quarter inches normal, and just under 17" with a pump. I forget the rest of my measurements. I think my thighs are 26", but now that I can do squats again, it should be easy to get them up too.
Here is my current workout. I will label then as workout1, workout2, and workout3 since they will hardly fall on the same days each week. I workout when I feel like and take a day off when I feel like.
Workout1:
bench press
military press or clean and press
lateral raises
Workout2:
squats
calf raises
ab exercises
leg extensions (to burn out the quads)
Workout3:
seated dumbbell shrugs on high incline bench (at least 60 degrees or more)
standing shrugs with barbell
bent over barbell rows
barbell curls (slightly bent over drag curls)
maybe pull ups if I can get back into them
I usually do 2 or 3 sets per exercise, and maybe 4 sets on some, and between 6 to 12 reps depending on the exercise. I like to do a slow negative, so I don't focus as much on just lifting heavy. I go with higher reps on some exercises if I feel like it (20 or 30). I need to throw in heavy kettlebell swings (106lbs) on one of those workouts. The routine above may be adjusted a bit as I get used to using a barbell again. This will do for now.
So, yeah. I'll see how things go now that I have a barbell setup again. Also, I've always been a natural lifter, no drugs here! I have enough risk for health problems as it is...
Workout 5, you need to switch out squats for deadlifts. Deadlifts need to be a staple.
The four staples: deadlift, squat, heavy rows, flat bench. In any routine, everything should revolve around those four lifts. Overhead presses receive an * as a fifth staple. I've seen too many shoulders ruined by it. It's really not a necessary movement if the four staples are hit. Your shoulders will get massive with heavy deadlifts. There's no better shoulder mass builder.
From a guy who's had three home gyms, it's not worth it. Even for those one or two times every six months you want to get a workout in, totally not worth it.
Over $4k total between the gyms, bumper plates, EliteFTS rack, various bars, the works..... not worth it. If you want a workout on an odd day you can't get to the gym, bodyweight stuff. I'd just take the day off and have another rest day. 25 years of experience "under the bar", many an injury, has shown me it's not a big deal to get an extra day, or few days, off.
I made do with some dumbbells and a bench for many years. So, if you are wanting something just for a few workouts every now and then, that would be best. A power rack like I have takes a lot of space, but it's nice if you like barbells. But I would only recommend this stuff if you workout from home exclusively.
I haven't been to a gym since college and don't see myself ever going to one. I don't feel like getting in a car and driving 10 minutes just to workout.
I don't know, I like leg extensions. With my knees in close and feet far apart, and with a manageable weight, it doesn't hurt my knees too much. I like the way it hits my quads. I may drop it, but it's a tough decision.
The reason I hadn't added deadlifts was because my lower back is already getting worn out from the squats and rows.
Are you suggesting to alternate deadlifts and squats or to replace them? Maybe I can just add deadlifts to the back workout.