Does anyone else go to the gym and work out?

[bmlkiddo]

Like. I mean with a work out plan, not just going so you say you can go. And running doesn't count, you can run on the road.
If you just go to the gym and do whatever, please share what you do for others to see. lol
Even if you don't go to the gym share what you do to just "work out" or get in shape or whatever.




Anyways if anyone does have workout plans let's exchange some lol.



Mine is as follows.

Day 1-legs/abs
Barbell Squats - Start 45 lbs below max, move up 5 lbs every 3 squats until max. Then head back down. Then drop 75 lbs and squat until you can't anymore
Barbell calf raises
Dumbbell lunges (also forearm)
Then return to squats

Day 2-chest
Bench Press - same as squats with weight, except every 10 reps change with 10 lbs, then go down to 5 reps when exhaustion hits. Once you can only get out 1 rep, start moving back down in weight, but add chains to the barbell for added resistance moving up
Alternate benchpress with incline benchpress every other set.
Dumbbell Press
Dumbbpress
Bent arm pull overs
Chest flies
Benchpress with low weight until breaking point, then drop weight and only do chains


Day 3-back/abs
Deadlift deadlift deadlift
Weighted pull ups
Bent barbell rows
deadlifts
pull ups
^I alternate every exercize into super sets, minus the dead lift and weighted pullups. Barbell rows are after I hit max in every exercize, too.

Day 4-rest

Day 5-Shoulders/abs
Clean and Jerks (125) 5 times
Push presses
Upward dumbbell rows
Military presses
Clean and Jerks (115)
Push Presses
^Repeat various exercizes until exhaustion
Then rest, and do over head arm claps with 10lbs weights until exhaustion

Day 6 - arms
Preacher curls
curls
Hammer curls (both curls are drop sets, too)
Reverse curls with ez bar
Decline tricep exstention
dips
Then repear curls until exhausted

Day 7- Rest


Abs consist of:
Weighted sit ups
sit ups/crunshes
upside down sit ups/crunches
Pull up/leg windmills
Rotators at 45 degree sit up position
Planks until failure 4 times at the end


On rest days I run 3-7 miles.
Diet:
20G protein shake with every meal
I devour everything that is food.
Lots of water.
42G protein shake and lunch after I work out.
Lots of water.
I take ANIMAL's rage as pre work out, and animalPak as supplements.
I also drink a 20G protein shake whenever, in the middle of my shift.

[thamanz]

Good stuff. I workout at home, but here is my stuff;;
I have twrkouts I do back to back for 10 days and then take a few rest days off. Not looking to gain any muscle, but lose fat.
I toss in about 10min of HIIT heavy bag training.
[Workout]
*30 second rest between sets

10am ; ; 5x10 Row, 5x15 Calve raise.

12am ; ; (Superset) 5x15 Over head Press, 5x15 Shrug. &

(Superset) 2x10 Weighted Sidebend, 2x10 Weighted Crunch

2am ; ; 5x15 EZ-Curl, 5x15 Preacher Curl, 5x15 Hammer Curl


[Nutrition]
Morning ; ; Protein bar (20g protein,10g carb), 2xFish Oil pills, vitamin mixture.

Afternoon ; ; Diced Chicken (50g protein, 5g fat), Protein Shake (70g protein)

Evening ; ; Shake n' Bake Chicken (50g protein)

Workout 2
[Workout]
*30 second rest between sets

9am ; ; (Superset) 5x10 Squat, 5x10 Lunge

11am ; ; 5x15 Flat Bench, 5x15 Incline Bench, 3x15 Dumbbell Fly. &
(Superset) 2x10 Weighted Sidebend, 2x10 Weighted Crunch.

1am ; ; 5x10 Tricep Extension &
5x10s Leg Raise Hold, 1x10 Bicycle Crunch


[Nutrition]
Morning ; ; Protein bar (20g protein,10g carb), 2xFish Oil pills, vitamin mixture.

Afternoon ; ; Diced Chicken (50g protein, 5g fat), Protein Shake (70g protein)

Evening ; ; Onion Chicken (50g protein, 3g fat)