Euphos Health/Workout Thread (split)

[flomo]

i think it is funny to have threads on working out/health on the internet

maybe i'm just old fashioned, and by still believing that the internet should be used for games, shopping, porn and finding new ways to increase laziness

sorry->no offense to the healthy

[Aces]

Can one of the "experts" here post some thoughts on a very simple workout for when you are at home but can't get to the gym or get there as often as you'd like(see: 5month old son), or for when out of town without any access to workout facilities. I actually have a gym membership but rarely use it...I plan on getting with a trainer for a free session to at least learn how to use the equipment.

I've got the cardio stuff covered, or at least some concept of what to do(I bike, run, and play basketball mostly with a few other things tossed in occasionally)

At home I have or can do only the very basics:
dumbells
free weights(nothing overhead while standing - low ceiling )
basic bench
situps
pushups
other?

When I've tried to do stuff at home it's just the basics - situps, pushups and dumbell curls, usually til fatige but I don't really know what I'm doing.

FWIW, I'm about 6', 165-170 looking initially to get in better shape, lose the flab and tone up moreso than get bigger. I wouldn't mind gaining a few pounds if needed, but not much more than that. Relatively speaking I'm in decent shape, just bad shape compared to what is normal for me.

Thanks, and a good thread...

[bigspenda73]

@REd
I agree with Trainer on the scretching. No need for it before your lifts, just light stretching between sets and some moderate stretching afterwards. Your warmup sets are for stretching.

@Aces
Honestly I am not going to recommend any home workouts. Personally I think it is best to get out of your house and go to the gym. I think it is a good release to get away and spend an hour just on yourself.
If i had to workout at home I would make sure I had a barbell, not just the dumbells and I would probably do full body workouts 2-3 times per week.

[euphoricism]

I would much rather lift 140 lb and look ripped than bench 800 lb.

I... I still need work. My biggest goals are just going 3 days a week for a month. I skipped today, because I have a bitch of a midterm tomorrow. Should I make it up tomorrow and then go saturday, or should I just skip and do the friday session?

[bigred]

Don't assign days in the week to lifting days, ie don't name it friday session in absolute terms. Do your plan that you missed today when you next can make it to the gym. You need to keep your workout balanced and working all muscles.

[bigspenda73]

YESSSS!!!! After searching through all of my favorites I finally found the workout I was looking for in regards to you Eupho.

Here is the link. I especially like this Upper/Lower split to start with. This will get you initiated into weightlifting. I am referring to the workout that won. I would do a cardio day on Wed, preferrably before the lower split in the week.

http://www.bodybuilding.com/fun/wotw1.htm

I will be actually using the 3rd set of workouts beginning next week, it is what I have been looking for.

[jyms]

http://www.bodybuilding.com

Excellent source for info. If you guys have some time, this site covers "everything" a million ways.

Aces, your best bet is a curcuit type workout with no rest between exercises. I don't know what you have for weights, but there are a million ways to do an exercise for a muscle that require lots or little weight. For example. Start with chest, shoulders, bi's, tri's, legs, back, abs, calves.

Example:

lying bench flys
seated side laterals
seated curls
overhead tricept's extention
all on the bench

Stand and do either forward lunges or dumbell squats
stiff legged deadlifts (KEEP YOUR EYES UP LOOKING ACROSS THE ROOM) I say this because this is a great exercise, but done wrong and you will hurt your back.
Dumbell rows, with your back straight
crunches
calve raises on a block. holding a dumbell.

3x minimum, 3 days a week. stop after every curcuit for a sip of water and right back to chest. write down your weights that you use so the next time you don't need to search for the right weight. 8-10 reps. when you hit 10 on all the third set, up the weight. Stop at ten on all the others. If you only hit 7 or less on the last set. Your using too much weight.

[euphoricism]

YESSSS!!!! After searching through all of my favorites I finally found the workout I was looking for in regards to you Eupho.

Here is the link. I especially like this Upper/Lower split to start with. This will get you initiated into weightlifting. I am referring to the workout that won. I would do a cardio day on Wed, preferrably before the lower split in the week.

http://www.bodybuilding.com/fun/wotw1.htm

I will be actually using the 3rd set of workouts beginning next week, it is what I have been looking for.

You sir, are the man.

[euphoricism]

Ok, I just got back from my monday gym workout. I had to go to the crappy apartment gym again because I can't park on campus (yet). So no dumbells or barbells ;/

I did 5x5s because, well, I felt like it. I forgot my notebook to keep track of the weights I did, though ;/


Military Press
Preacher Curl
Lat Pulldown
Bench press machine (sitting)

I think thats it. Hows that for a starting routine? I feel like I'm missing my back a lot... and maybe my triceps (but dont you need dumbells for those?). My chest and shoulders and bicep feel like they got worked out good though.

Thoughts?

[bigspenda73]

One easy way to do a tricep workout using a lat pulldown machine. It must be a machine and not a weight/pulley system. Actually, it could be that as well but you would need a different attachment. Anyways, the pulldown machine will have to have a close grip and not just a wide one. All you need to do is stand on the seat, put your hands on top of the grips, push down, then step down to the ground. There ya have it, a tricep push down excercise. Thats just an improv tho, leave the appt and get to the gym!!!

[bigspenda73]

Alright ladies, my official 4 month bulk period is going to start Monday. I've tweaked something in my lowerback/glutes and Im gonna rest a few days and just hope it was something flukey. I really don't even know what body part it is, maybe someone good in anatomy can tell me. Its not my lower back and it isn't my ass (no jokes plz). It is right in between and it hurts when I do lunges with weight, not just normal lunges, doesn't hurt when I do squats, and it doesn't hurt when I do stiff-legged deadlifts. Anyways, Im gonna rest for 4 days then start.

Starting the bulk up program means I have put an end to my leaning period which meant the last 24 hrs I have dedicated to seriously breaking my diet. Starting with pizza last night, followed by drinks and shots (resulting in serious drunkeness) followed by a 2:30 AM McDonalds and then waking up at 3PM today and going straight to Taco Bell. What really sucks is my body did not take the pigging out too well. It is kinda scary as I feel my stomach has shrunk this past month and I am gonna have trouble consuming 3000 plus calories daily. I've decided for the first few weeks I am gonna have to up the fat in my diet in order to get the full amount of calories in because these foods carry much more calories per gram than carbs and protein. I will be adding good fats to each meal including nuts, avacados, etc... Food small in volume however high in calories. My workout is going to be a Mon/Tues/Thurs/Sat split or something like that where I will do this split:

Monday: Upper strength
Tues: Lower Hypertrophy
Thurs: Upper Hyper
Sat: Lower strength

This split always will allow my legs 72 hrs of healing which I will need as I know myself well, and I know my legs take 3 days to rest to remove all soreness, it's just the way it is. Hoping it all goes well and I can pack on 1.5 lbs of muscle a week for at least the first 12 weeks. That would put me just under 180lbs and then I will reevaluate from there. Im pretty excited because I feel fully dedicated for the first time in a while to getting stronger and not just looking good.

I also have decided that I must fix one thing in my workouts and that is my negatives. I'll admit I have been bad in the past on my negative parts of my lifts. I am going to make a HUGE effort to make each negative part of the lift last 3 seconds at the least. This is my main goal as I feel I have my dieting down. Wish me luck folks...