SSA's Daily fitness iHop

[wannabang 13]

Just finished recovering from surgery, so I can get back to the gym.  Ordered all my supps: Beta Alamine, to be added to the BCAA Boost from True Nutrition as a preworkout.  Whey protein mix from True Nutrition, half non-soy organic and half cold-filtered, and Universal Nutrition's Creatine for post.  Half my daily Beta Alamine will be in with the protein postworkout.  Since it's been a couple months, figured I'd start over with a full-body routine:  Squats, Bench, bicep curls, overhead tricep press, pull ups, and deadlift, with some other things thrown in there to help kill the boredom (plate raises, lateral pull downs, core, cardio).  Anxious to get back to it! 

[nigel 148]

never gotten into supplements myself.  Never felt the need I guess.  Lots of the guys I work out with use them, some swear by them, others say they don't see/feel any difference.

 

Good to hear that you're getting back into it.  Always rough starting back up after time away, sore as hell the first couple weeks.

 

Don't get discouraged by the losses, it'll take time to build back up.  Muscle memory will come back.

[mikel7829 90]

never gotten into supplements myself.  Never felt the need I guess.  Lots of the guys I work out with use them, some swear by them, others say they don't see/feel any difference.

 

Good to hear that you're getting back into it.  Always rough starting back up after time away, sore as hell the first couple weeks.

 

Don't get discouraged by the losses, it'll take time to build back up.  Muscle memory will come back.

 I need to get back on it!! I think I will start looking into some home gyms  But I have hardly no time!!

[nigel 148]

I find I have no motivation at home.  Have plenty of stuff at home, no motivation.  So get my ass to the gym we have at work on breaks, seems to work best for me.

[Aaron Clinton 2,372]

10/7

Treadmill

Bar curl

Side fly

Preacher dB

military db

Reverse Bar curl

Forward fly

10/12

Soccer

10/13

Elliptical

Bench

Cable row

DB bench

Row

Cable decline

Pull up

10/14

Treadmill

DB curls

Military

Bar curl

Side fly

Rope curl

Soccer

10/20

Treadmill

Machine fly

Side flies

Bench

Bar raise

Soccer

10/23

Elliptical

DB curl

Lat

Bar curl

DB row

Reverse curl/bent row

10/26

Soccer

10/27

Treadmill

Chest press

Bar curl

Lat pull

Rope raise

Rope tri

10/28

Soccer

10/30

Treadmill

DB press

Pull ups

Side flies

Reverse curl

Track

11/2

Soccer

11/4

Elliptical

Bench

Bar curl

Cable row

DB flies

Dead lift

11/6

Elliptical

Bench 101

Bar curl 101

Track

11/9

Soccer

11/10

Elliptical

Lat 101

Side fly 101

Cable chest 101

Track

11/11

Elliptical

Curl 101's

Tri pull down 101's

DB dead lift

Track

11/13

Soccer

11/14

Elliptical

Curl 101's

Tri 101's

Lat row 101's

Track

11/16

Soccer

11/17

Elliptical

Bar curl 101's

Track

Bench 101's

11/24

Elliptical

DB bench

Track

DB curls

Fly machine

Bar curl

11/25

Elliptical

Dead lift / shrug

Military

Cable row

12/4

Elliptical

DB curl

Lat pull

Side flies

Tri pulls

12/8

Treadmill

DB bench

Elliptical

Lat pull

Track

Chest press

Lat row

Elliptical

12/9

Elliptical

DB curl

Military

Track

Bar curl

Side flies

Pull ups

12/11

Elliptical

DB bench

Lat pull

Track

Decline cable press

Cable row

12/12

Elliptical

Dips

DB curl

Pull ups

Tri pulls

12/15

Soccer

12/16

Elliptical

Tri pull/lat cable

Track

Bar curl

12/17

Elliptical

DB fly/dB military

Track 10

Cable chest

DB side fly

Dead lift / shrug

12/18

Elliptical

Bar curl

Lat pull

Track

Preacher

12/23

Elliptical

DB curl/dB fly/dB military

Track

Pull up/dips/leg lifts

1/6

Elliptical

Bench

Bar curl

Track

Dips / pull ups

1/9

Elliptical

DB curl

Lat pull

Track

1/12

Elliptical

DB bench / Shrugs

Bar curl / standing row

1/13

Elliptical

Side fly

Tri pull down

Cable shoulder raise

Dips

Abb rocker

DB curl

1/15

Elliptical

Lat pull

DB row/ dB Dead lift

Cable row

1/19

Elliptical

DB bench

Track

Cable chest

1/20

Treadmill

Bar curl

Shrugs

Cable curl

Side flies

1/26

Elliptical

DB chest

Bar curl

Dips/pull ups

Cable fly

1/27

Cable row

Side flies

Lat pull

Shrugs

2/2

Soccer

2/3

Soccer

2/5

Elliptical

Lat pull

Side flies

Bar curl

Cable fly

2/9

Elliptical

DB press

Pull ups

Dips

Incline press

Soccer

2/10

Treadmill

Lat pull

Bent row

Shrugs

Forward flies

Side flies

Deadlifts

2/11

Soccer

2/12

Elliptical

Cable curl

Reverse press

DB curl

Tri pull

2/15

Soccer

2/16

Elliptical

Bench

Lat pull

Cable decline

Cable row

DB flies

2/17

Elliptical

Bar curl 101's

Shrugs

Cable curl

Side flies

2/20

Treadmill

Cable row

Cable press

Bar curl

Rope tri

Forward shoulder flies

Seated row

2/23

Elliptical

Cable chest

Pull ups

Tri pull

Bar curl

2/24

Elliptical

DB curl

Shrugs

Side flies

Forward flies

Hammers

2/26

Elliptical

Lat row

Deadlifts

Skulls

Reverse bench

Track

3/2

Elliptical

Cable fly

DB curl

Track

Reverse curl

Cable chest

3/9

Elliptical

Bench

Track

Cable decline

Track

Cable incline

Track

3/10

Elliptical

Lat pull

Cable row

Shrug

Soccer

3/12

Elliptical

Bar curl

Side flies

Track

Cable curl

3/16

Elliptical

Cable chest

Bar curl

Side cable crunch

Decline fly

Hammer

Pull ups

3/17

Treadmill

Rows

Standing military

Lat pulls

Side cable flies

3/26

Treadmill

Lat pull

Chest cable

Bar curl

Side flies

Track

4/2

Treadmill

DB curls

Rows

Bar curl

Lat pull

4/9

Elliptical

DB bench

Row

Side flies

Cable curls

4/13

Elliptical

Bench

Cable row

Decline cable press

DB row

4/14

Soccer

4/15

Elliptical

Bar curls

Side flies

DB curls

Shrugs

4/17

Elliptical

Preacher

dB flies

Cable curls

DB military

4/23

Elliptical

Preacher

Tri pulls

Hammer curl

Overhead head press

4/26

Soccer

4/27

Treadmill

Elliptical

Bench

Bar curl

Cable Tri

Cable curl

4/28

Elliptical

Military

Deadlifts

Shrugs

Lat row

5/4

Elliptical

Press

Flies

Shrugs

5/11

Elliptical

Preacher

Cable fly

Elliptical

DB bench

DB curl

DB chest press

5/14

Elliptical

Shrugs

Side flies

Track

Lat pull

Military

Rows

[dem beats 1,223]

How do you keep such good habits Aaron?

[nigel 148]

I find its routine. If you make it part of your routine, you just naturally do it without having to "remember" or think about it.

If you can consciously make it part of your routine, and be consistent for about the first month, you should be able to continue with minimal conscious effort after. It's forcing your mind and body to make it part of it's regular routine at the start.

For me, Tuesday was a quick work out day. Did, flat bench, squats, incline dumbbell, tricep pulldowns.

Yesterday was, parallel grip pull ups, bent over barbell row alternating with hamstring curls, outside grip lat pull downs, bent over dumbbell row at lunch time.

Last night was seated overhead skull crushers, laying down skull crushers, preacher curl, standing barbell curl, single handed triceps cable pulldowns, single handed cable bicep curls.

Today is going to be abdominals, crunches (x2 sets), leg raises, oblique twists, leg pumps (not sure what these are supposed to be called), another set of crunches, finish with a plank.

[ohio45113 24]

I find its routine. If you make it part of your routine, you just naturally do it without having to "remember" or think about it.

If you can consciously make it part of your routine, and be consistent for about the first month, you should be able to continue with minimal conscious effort after. It's forcing your mind and body to make it part of it's regular routine at the start.

For me, Tuesday was a quick work out day. Did, flat bench, squats, incline dumbbell, tricep pulldowns.

Yesterday was, parallel grip pull ups, bent over barbell row alternating with hamstring curls, outside grip lat pull downs, bent over dumbbell row at lunch time.

Last night was seated overhead skull crushers, laying down skull crushers, preacher curl, standing barbell curl, single handed triceps cable pulldowns, single handed cable bicep curls.

Today is going to be abdominals, crunches (x2 sets), leg raises, oblique twists, leg pumps (not sure what these are supposed to be called), another set of crunches, finish with a plank.

I'll be doing a ton of 12 oz curls tonight... Should be quite the workout

[Aaron Clinton 2,372]

How do you keep such good habits Aaron?

 

What do you mean?  I have missed a lot of workouts recently and I am not getting enough protein or sleep.

[dem beats 1,223]

I feel I don't have time.

[nigel 148]

Felt the same for years. Now I'm almost 30 lbs lighter, and feeling better than I ever did. It's worth finding the time.

[Godsmack 361]

It's just finding little time here and there Brother. If you work for 16 hrs a day 6 days a week, you lack the time to go to a gym. However you don't lack the time to use a resistance band at the office.

Hell find ways to exercise with the dogs and wife. For me what it took was going after evening class Mon and Wed combined with whenever on Fridays. This past wednesday was the first Day of my MWF split I have missed since I started in mid March. I only pissed it because I got some sun poisoning on Tuesday.

J

[Godsmack 361]

How do you keep such good habits Aaron?

 

What do you mean?  I have missed a lot of workouts recently and I am not getting enough protein or sleep.

I'm lacking in consistant sleep and diet overall. Plus I need to add in cardio.

J

[dem beats 1,223]

Felt the same for years. Now I'm almost 30 lbs lighter, and feeling better than I ever did. It's worth finding the time.

I'm losing weight... I just want 20" arms again.

[Godsmack 361]

Felt the same for years. Now I'm almost 30 lbs lighter, and feeling better than I ever did. It's worth finding the time.

I'm losing weight... I just want 20" arms again.

Shit I'll be happy to have 20" arms for the first time.

J

[dem beats 1,223]

Ok... I lied. It was a bit over 19.75, but with a wicked pump I'm sure I could have been 20.

Never took the tape to the gym.

[Godsmack 361]

Ok... I lied. It was a bit over 19.75, but with a wicked pump I'm sure I could have been 20.

Never took the tape to the gym.

Still trumps mine by far man.

J

[dem beats 1,223]

I was lifting 4 days a week and eating 6000kcal a day.

Running 3 days a week. I should have been on the bigger side.

Curling 165 for around 6 on the EZ bar, and doing ~200 for skull crushers.

[dem beats 1,223]

Thighs were bonkers. 32" measured for sure.

[Godsmack 361]

I was lifting 4 days a week and eating 6000kcal a day.

Running 3 days a week. I should have been on the bigger side.

Curling 165 for around 6 on the EZ bar, and doing ~200 for skull crushers.

Some diesel numbers there. You can get back to those didgits if you can take the time to do it. Granted with your current profession, that may be easier said than done.

J

[dem beats 1,223]

I have recently been working with bands at work. Helps keep the muscles limber enough.

[Godsmack 361]

Hey its a good thing man.

J

[nigel 148]

05/23: chest day (at home)

flat bench, barbell x6 sets

incline bench, dumbbell x5 sets

flat bench, dumbbell fly x4 sets

pushups, hands one step up (simulate decline press) x4 sets

05/24: back day (at work, lunchtime)

outside grip pull-ups x4 sets

seated cable row, parallel grips x5 sets

deadlifts x4 sets

bent over dumbbell row x4 sets

reverse grip pulldowns x4 sets

05/24: shoulders (at work, evening)

seated dumbbell press x5 sets

standing vertical row x4 sets

standing dumbbell raises to the front x4 sets

standing dumbbell lateral raises x4 sets

standing overhead barbell press x4 sets

dumbbell shrugs x4 sets

05/25: arms (at work)

seated overhead dumbbell skull crushers/preacher curl x5 sets each, alternating

flat bench skull crushers/standing barbell bicep curls x5 sets each, alternating

rope grip two hand triceps pulldowns/cable two hand bicep curls x4 sets each, alternating

single hand triceps cable pulldowns/single hand bicep curls x5 sets each, alternating

05/26: legs (at work)

squats x5 sets alternating with dumbbell bicep curls (lightweight)

hamstring curls x5 sets alternating with triceps pulldowns (lightweight)

calf raises x4 sets

leg press x2 sets

10 minute warm down on elliptical

did abs at home each night, except 05/24 due to working for 16 hours.

Edited May 27, 2015 by nigel

[nigel 148]

So, yesterday was a rest day. On a 5 day off stretch, so, trying not to screw with the routine too badly.

Did a dual chest/back workout this am at the house.

Alternating sets.

Flat bench/outside grip pull ups x5 sets

Incline dumbbells/dead lift x4 sets

Dumbbell flies/bent over row x4 sets

Push ups/reverse grip chin ups x4 sets

[nigel 148]

Okay, been forgetting to post up.

Friday was arms/abs. Lots of curls,skull crushers,crunches. Was at home.

Saturday, did 1/2 hour on elliptical, followed by abs.

Sunday, did 1/2 hour on a bike, followed by abs.

Was at my parents both days, visiting, so didn't want to do too much. Visiting was more important.

Yesterday, did chest at lunch, back after supper in the evening (was working a 16 hour shift).

Today, did legs at lunchtime.

Squats x5 sets

Hamstring curls x5 sets

Calf raises x5 sets

Leg press x4 sets