The Official: Post a workout thread

Originally Posted by DylloS

you're probably very good with them based on what you always do. It's funny to see strong guys get up and struggle with a few. It gives you a whole different type of respect for gymnasts.

Thank God for Capoeira. It keeps me flexibility and light on my feet. People are generally shocked at the amount of body control that I have......especially when I start flipping around and stuff.

Originally Posted by M3Inline6

Thank God for Capoeira. It keeps me flexibility and light on my feet. People are generally shocked at the amount of body control that I have......especially when I start flipping around and stuff.

Do you have any videos

Originally Posted by DylloS

Do you have any videos

I am in a lot of videos over the past 10-ish years, but I don't have a lot that I've taped myself (..that are on YouTube anyway; I'm usually captured at events and stuff). Here is one that I'm in from an event 6-ish years ago. I'm at: 1:33-1:39, 1:40-1:54, and a few other parts.

Note to self...when doing hang cleans, be careful when you drop down in weight for your final set. The bar tends to come flying up if you use the same force and hit you in the chin!

Originally Posted by BMW_Matt

Note to self...when doing hang cleans, be careful when you drop down in weight for your final set. The bar tends to come flying up if you use the same force and hit you in the chin!

Yesssss! I've done that before.

Originally Posted by BMW_Matt

Note to self...when doing hang cleans, be careful when you drop down in weight for your final set. The bar tends to come flying up if you use the same force and hit you in the chin!

I've hit my chin one time I think. After that form improved greatly because that fear was no longer there.

Here is my split: Tell me what you think

Sunday- Chest
-flat bench; light moderate, heavy, back down the pyramid
dumbbell flat bench; same pattern
incline barbell; same
incline dumbbell; same
decline barbell

Gets me sore every time

Monday: Back
10x 4 full body weight pull-ups
seated row
lat pulldowns
dumbbell rows
deadlift
3x4 pullups
7x4 assisted pull-ups
9x4 assisted pull-ups
pass out somewhere from exhaustion

Tuesday: Bi's and tri's
dumbell curls (standing)
concentration curls
cross body curls
-repeat for 3 sets of everything listed above
barbell curls; light moderate heavy back down
individual hand cable curls
triceps dips
tri pull downs
skull crushers
close grip bench
individual hand tri cable pull down

Wednesday: Shoulders
military dumbbell press
shoulder press machine
dumbbell front and side raises
dumbbell shrugs, 45lb plate raises
farmer walks

Thursday: Legs
ham and quad curls machines
back squat
leg press
front squat
calf raises

Friday: 300 Workout
25 pullups
50 deadlifts @ 135
50 pushups
50 36" box jumps
50 floor sweeps while pressing 135
25 kettle ball presses per arm
25 pullups to end

Saturday: Day off
-Think about how to improve my diet, form in the gym, workouts in general, make this week better than last.

In all these exercises my primary focus is good form, good stretch and contraction. I'm not concerned with showing off and putting up high weight so people look at me like 90% of the kids in my gym, I just do what I do and push myself harder every day. I try to up my intensity as much as possible. My strength has improved exponentially, but my size and weight gain has stabilized at 156 pounds up from 149 5 months ago. Any input is valued.

That split is good. We can sit here all day, talk to 50 experts, and we'll still get 100 different opinions. Stick to that, eat more calories and you will grow.

Usually when people aren't getting bigger it's because of their diets but in this case I think your split is just fine. Mine is pretty similar now.

Originally Posted by DylloS

That split is good. We can sit here all day, talk to 50 experts, and we'll still get 100 different opinions. Stick to that, eat more calories and you will grow.

Usually when people aren't getting bigger it's because of their diets but in this case I think your split is just fine. Mine is pretty similar now.

Sounds good man thank you. Just gonna have to start eating more and more. Would you recommend more meals a day of moderate calories or a few big meals a day?

Originally Posted by bostonsc4

Sounds good man thank you. Just gonna have to start eating more and more. Would you recommend more meals a day of moderate calories or a few big meals a day?

that's a personal preference thing. I tend to eat a few huge meals. Others eat small meals every few hours. This can be debated as well but from what I've come across it doesn't really matter as long as you get the food in.

Eat big breafast, small snack like protein shake, a few hardboiled eggs, and nuts, big lunch, pwo shake, big dinner, prebed shake of milk, casein protein and peanut butter.

Meal frequency (1/2/3 vs 6) has virtually no impact on anything, due to the thermic effects of food intake. Entirely up to you and your lifestyle, I only eat 2 big (1500+ calorie) meals a day for instance, plus a PWO shake.

I highly suggest you track your food (and track it accurately). Do this for a couple weeks at minimum so you can learn just how much food you are getting. I guarantee it will be nowhere close to your estimates (assuming you've never tracked before).

been really stressed out lately so its hard to get through a full workout. but i did go ass to grass @ 395LB back squats today that I was pretty happy with. couple rounds of 1000m rows. and other small things.

Decided to throw my body a curveball and did a crossfit thing on my own yesterday, pretty kiler

20 minutes, do as many sets as you can

5 pullups, 10 pushups, 15 air squats

I got 15 rounds. Everything hurts.

Originally Posted by Act of God

Decided to throw my body a curveball and did a crossfit thing on my own yesterday, pretty kiler

20 minutes, do as many sets as you can

5 pullups, 10 pushups, 15 air squats

I got 15 rounds. Everything hurts.

I like this one (Cindy) if I am pressed for time and want to get myself going.

Originally Posted by M3Inline6

Yesssss! I've done that before.

Haha made me get a blood blister on my lip. I started laughing when I did it and people were looking at me like I was crazy!

Originally Posted by dwass325

I like this one (Cindy) if I am pressed for time and want to get myself going.

It's definitely a good change up for me, plus it is nice to not be stuck at the gym for 2 hours. I did another wod today, not sure if that was a good move because I am still really sore from Cindy.

Today was 20 205lb front squats, 20 30 inch box jumps, 20 kettle bell swings and 50 freaking wall balls for time.

Thank god I have tomorrow off

Originally Posted by Act of God

It's definitely a good change up for me, plus it is nice to not be stuck at the gym for 2 hours. I did another wod today, not sure if that was a good move because I am still really sore from Cindy.

Today was 20 205lb front squats, 20 30 inch box jumps, 20 kettle bell swings and 50 freaking wall balls for time.

Thank god I have tomorrow off

That sounds terrible. Leg heavy. I probably wouldn't want to walk around for a few days.

Originally Posted by DylloS

That sounds terrible. Leg heavy. I probably wouldn't want to walk around for a few days.

haha, oddly enough I'm not that bad today. Go figure

Originally Posted by Act of God

It's definitely a good change up for me, plus it is nice to not be stuck at the gym for 2 hours. I did another wod today, not sure if that was a good move because I am still really sore from Cindy.

Today was 20 205lb front squats, 20 30 inch box jumps, 20 kettle bell swings and 50 freaking wall balls for time.

Thank god I have tomorrow off

If you got sore from Cindy and did this, I would guess the soreness is delayed and tomorrow sitting/standing will feel like an Olympic event

Wall balls feel like you're trying to kill yourself. I can box jump all day, KB swing all day, pretty good at front squats...two wall balls and I'm nearly hyperventilating.

Originally Posted by dwass325

If you got sore from Cindy and did this, I would guess the soreness is delayed and tomorrow sitting/standing will feel like an Olympic event

Wall balls feel like you're trying to kill yourself. I can box jump all day, KB swing all day, pretty good at front squats...two wall balls and I'm nearly hyperventilating.

haha, that was definitely the hardest part of that workout. I was cruising until then. I'll see how the legs feel tomorrow but I think I will be ok, I usually do heavy legs once a week so I'm fairly conditioned...but we will have to see