I'm addicted. I'm actually looking forward to it.

My exercise itinerary for tonight.

Its a Chest shoulder tricep work out night. So after I warm up and get myself loose it will be...


Bench press 3 or 4 sets of 8 - 10 reps

Incline press 3 or 4 sets of 8 - 10 reps

Dips pretty much to failure

Tricep push down 4 or 5 sets of 8 - 10 reps

Then I'll hit the bench for another set of 8 - 10

At this point I'll walk around for a minute and push my partner to get his ass in gear.

Then onto:

Military press 3 or 4 sets of 8 - 10 reps

dumbbell fly 3 or 4 sets of 8 - 10 reps

shrugs 4 or 5 sets of 8 - 10 reps

Lateral rise 4 sets of 8 - 10

Maybe some treadmill. Probably play catch... with a 15 pound medicine ball.

We do this ab work out where one guy lays on the bench and does sit ups while the other tosses the 15 LB med ball at the go on the bench's face... or off to the side.... err we did this once... two weeks ago... my abs still are killing me.

I'll post my numbers tomorrow. last time I got on a scale I was 198 at 5'11"

I don't do work.

thats cool. Well im eatting out tonight if you know what I mean. Thats a work out hehe

I try to just stick the basic push-ups, pull ups, dips, and crunches/sit-ups so I can stay flexible and all that. Then I hit a jump rope for about 15-20 minutes or go running for a mile or 2 so I can get some cardio in. I used to hit the weights a lot back in high school but I don't really wanna look like a damn monster. Right now I'm at 205lbs and 5'11

Eric, do you know what a figure 8 with the medicine ball is? That will absolutely ruin your abs

mine is usually 1 day per muscle group

(all 3 sets of 6-8, 30-45 seconds of rest between sets) "to failure" is always 2 sets, 1-1.5 min between sets

chest - bench, flys, incline, decline pushups to failure

Shoulders - Upright row, lat raise, front raise, bent over row, combination raise to failure

triceps - Straight bar pushdown, single handle pushdown pronated and supinated, overhead press, dips to failure

Biceps - barbell curl, concentration curl, hammer curl, preacher curl, alternating curl til failure

Back/Core - seated row, lat pulldown, back ext, figure 8, crunches

Legs - Power clean (3 sets of 3), squat or leg press, flexion, extension, calf raise (normal, internally and externally rotated)

1 day off, rinse and repeat. change exercises, sets, reps, weights, order every 6-8 weeks

Mine is usually a rotation of 1 day upper, 1 day lower, 1 day cardio, repeat. I work from largest muscle group down though, that's how I was taught to lift, and do 3 sets of 6-8 because I need to get back into shape and am going for core muscle gain again. But that's just me =P. I went from 240 my senior year of high school, to currently right at 210, and I'm 6'2 =(. 30 pounds...I lost 30 pounds of muscle...and some fat, but mostly muscle =O.

Figure 8? Is that where you catch the ball on the side and then come up while crossing over and back down on the other side and back up through the middle? Yeah I think I know what your talking about did it last night...

Last night went well. I really need to stop being a pussy and start working my abs again.

I think tonights warm up will be free throws with the medicine ball. Basically take the medicine ball and do a squat and shoot it like you would a free throw in basketball on the way up, while the other guy jabs you in the stomach. We'll see how long we can do this before one of us punches the other in the face.

And the work out is bicep back core.

Semi- thats pretty much all I've done in the past three years. Doing the basics is pretty much the best thing you can do for your body. Staying flexable and getting the heart rate up a bit everyday will make your life later on much more enjoyable.

Saturday I'm thinking of hitting the trails with the mountain bike and then doing a light full body work out just to tweak everything.

I used to do that but I found that I would over work my shoulders on my upper day. By splitting up my upper into two days it allows me to rest my shoulders.

If I didn't want to go riding on saturday I would be doing a leg work out today to give my shoulders a rest.

figure 8's are very similar, but there isn't and tossing or catching.

basically find a decline bench put it to 45 or 60 degrees. Hook your feet in with a 10-12lb medicine ball and lean back until you are 90 degrees between your back and legs. Keep your back straight and hold the ball 8 inches from you. Touch your right shoulder while extending your spine, touch your left hip while crunching and twisting, touch your left shoulder while extending and then touch your right hip while crunching and twisting. It's hard to explain because you are stil maintaining that 90 degree angle at your hips but flexing and extending the spine while you move the ball.

I got it

it doesn't really go by reps, mostly 2 reps for 15 seconds, etc

So whats everyones post work out meal or shake.

I've been grabbing the muscle milk RTD on my way out at night but even at my cost thats gonna get expensive.

I'm thinking about grabbing either a tub of muscle milk or ON's Pro complex. Its got 60grams of protein (in my opinion to much and just wasteful) but it has 10 Grams of glutamine which is nice.

As stated before, I don't do working out.

But the reasoning behind this is that I move about 3 tons of product every day... There is no need for me to actual work out.

When I did work out, I didn't use any post workout shit. None of that stuff really works anyways, it is all worthless. If you really must get something, go with Met RX. At least I know that stuff doesn't taste bad. Protien and all that jazz... blah blah blah, worthless. Go home and eat a giant steak. Lots of protein, actually taste good, and you don't look like some pussy that gets his body going with a "supplement."

Pre work out I always used to use creatine... not sure how much good it did. I'm pretty sure it did jack-shit as well. I think my body did enough on it's own not to need any of that, but our football coach made us all do it.

Just don't use any of that junk eric, save that money, I promise it doesn't help you any. It's like adding a cone filter and muffler to your car, it just doesn't really help enough to justify the price.