The XN Gym

[gamecock257]

I've been working out 3 days a week for about 8 weeks now. I've lost 12lbs just by working out, almost completely cutting out sodas and just eating a little less. I feel better and I'm getting a bit stronger. I'm not really going for strength like you guys but here's my routine.

Right now I do everything 3sets of 10reps. I also do 20 minutes of cardio after lifting, and I try to do 20-30 min of cardio on most of my off days.

Workout 1
Calf extension
Quadriceps curls
Biceps curls
Chest press
Seated rows

Workout 2
Hamstring curls
Lower back
Abs
Triceps press down
Shoulder press

I'm using machines since my work schedule dictates I go to the gym at odd times so I don't have a workout partner. We also don't have any smiths, but I feel like I'm hitting most of the muscle groups.

 

[dhyde79]

i hit 1100 and change last time we were doing heavy press. and it was 6 reps. we started to run out of 45lb plates but i no longer go to a gym that has an abundant amount of weights.

Our machine had no more room left, that's why we added the guy...

 

[AZhiAZiAM]

I've been working out 3 days a week for about 8 weeks now. I've lost 12lbs just by working out, almost completely cutting out sodas and just eating a little less. I feel better and I'm getting a bit stronger. I'm not really going for strength like you guys but here's my routine.

Right now I do everything 3sets of 10reps. I also do 20 minutes of cardio after lifting, and I try to do 20-30 min of cardio on most of my off days.

Workout 1
Calf extension
Quadriceps curls
Biceps curls
Chest press
Seated rows

Workout 2
Hamstring curls
Lower back
Abs
Triceps press down
Shoulder press

I'm using machines since my work schedule dictates I go to the gym at odd times so I don't have a workout partner. We also don't have any smiths, but I feel like I'm hitting most of the muscle groups.

should look into crossfit, you can buy just about everything you need or make it. and can do it out of your garage.

 

[AZhiAZiAM]

30 wall ball (20lb)
30 hand release push ups
30 box jumps
run 200m
20 wall ball
20 HRPU
20 BJ
run 200m
10 WB
10 HRPU
10 BJ
run 200m

enjoy.

 

[BigTim55]

What is wall ball?

Sent from Xavier's School for Gifted Youngsters

 

[AZhiAZiAM]

What is wall ball?

Sent from Xavier's School for Gifted Youngsters

[video=youtube;qhlSELt0_yU]http://www.youtube.com/watch?v=qhlSELt0_yU[/video]

and btw karen doesn't look tough but she will kick your butt.

 

[AZhiAZiAM]

todays wod

5 rounds

6 deadlifts 1.5 x body weight for me its 275 but i did 300
9 burpee jumps (just jump over the deadlift bar after each burpee)
12 toes to bar

time 833

 

[AZhiAZiAM]

WOD

12min AMRAP
5 chest to bar
10 power snatches 75/55
20 double unders

strength training
back squat
5x2 3 second pause at bottom must break lower than 90
increase weight after every set.

 

[jmnielsen]

Haven't been to this thread for a while. I haven't done leg press for a long time as I feel other lifts are much more beneficial (actually squatting and deadlift). I haven't tried it for a while but when I powerlifted I squatted 515, deadlifted 585, and benched 335. Really wanted to hit the 1500lb mark but never did.

On another note, I've been working on putting up a pullup bar in my garage. It's almost done, which I'm pretty excited about. The main reason I put it up actually isn't for pullups, but I have TRX straps so I will be able to basically get an entire bodyweight workout in at home.

 

[Macland]

I am thinking about putting a pull up bar outside on my new pergola. Any suggestions as to making one homemade or a recommendation of one to purchase?

 

[jmnielsen]

I am thinking about putting a pull up bar outside on my new pergola. Any suggestions as to making one homemade or a recommendation of one to purchase?

Ill put up pictures of mine later for ya

 

[DirtyRice120]

I lift 170lbs kegs 60-90 times a day 5 days a week...does that count as working out? Lol



Sent From My Samsung Galaxy SIII

 

[PaulKucz]

What's WOD?

Also, is crossfit something that someone who hasn't done much as far as exercise goes can get into? I've lost 85 lbs over the last 12-15 months, and now that there's a chance muscle could be seen, I want to put some there.

Sent from my SCH-I535 using Tapatalk 2

 

[Diadaga]

WOD is Workout Of the Day, look at all the exercises and if you think you can do them then yeah you can do crossfit.

In the mean time check out Az's crossfit wife lol Thors Daughter also known as Annie Thorisdottir.

[video=youtube;tYG5CU0lzI8]http://www.youtube.com/watch?v=tYG5CU0lzI8[/video]

 

[AZhiAZiAM]

What's WOD?

Also, is crossfit something that someone who hasn't done much as far as exercise goes can get into? I've lost 85 lbs over the last 12-15 months, and now that there's a chance muscle could be seen, I want to put some there.

Sent from my SCH-I535 using Tapatalk 2

like diad said, workout of the day is a wod. and you can always knock down the reps, and weight in crossfit so your capable of doing it. i think its the best workout for cutting and getting into shape. the only thing you need to make sure is correct form when you are doing the exercises. if not you will hurt yourself. if someone says you can't get size from it they dont know what they are talking about.
this is rich froning the #1 crossfitter in the world.
[video=youtube;UTNh6jU1lE0]http://www.youtube.com/watch?v=UTNh6jU1lE0[/video]

 

[Diadaga]

Az has a very good point on good form, especially when it comes to crossfit. One of the biggest issues I've seen with it and the competitions that people hold in it is they start going for max reps in a set time and people's form will go to hell trying to get the most reps in.

 

[Macland]

Got my butt up and jogged this morning. It feels good.

 

[jmnielsen]

Az has a very good point on good form, especially when it comes to crossfit. One of the biggest issues I've seen with it and the competitions that people hold in it is they start going for max reps in a set time and people's form will go to hell trying to get the most reps in.

The other issue is (around here anyways) a lot of the crossfit "instructors" are teaching incorrect form. They also aren't very receptive to having someone help them with proper form because they know better- leading to a large number of people that will only injure themselves.

Before people just jump in to crossfit, or any type of lifting/working out they need to be trained on proper form.

 

[Macland]

The other issue is (around here anyways) a lot of the crossfit "instructors" are teaching incorrect form. They also aren't very receptive to having someone help them with proper form because they know better- leading to a large number of people that will only injure themselves.

Before people just jump in to crossfit, or any type of lifting/working out they need to be trained on proper form.

Our crossfit guy is a stickler for form. Get your firm right, don't worry about your reps. That was what he'd tell us.

 

[AZhiAZiAM]

ya nielsen its called an AMRAP class.

 

[AZhiAZiAM]

just signed up for my first xfit competition, its starting to take me over. should be hectic have a month to get completely ready for it.

 

[dhyde79]

-9lbs in 9 days...then day 10 I got a stomach bug that I'm barely recovering from on day 11, afraid of the scale...

 

[AZhiAZiAM]

-9lbs in 9 days...then day 10 I got a stomach bug that I'm barely recovering from on day 11, afraid of the scale...

bugs kill you man small things like that put you so far behind.

 

[dhyde79]

bugs kill you man small things like that put you so far behind.

I haven't gotten anything other than water and sprite to stay down for 2 days, and even most of that came back up...I bet I'm down even more weight...lol

 

[TheFauxFox]

just signed up for my first xfit competition, its starting to take me over. should be hectic have a month to get completely ready for it.

Look for a Phil Adams. He should be competing in your region.

 

[maillet282]

the wife and I have been doing the Training for Warriors program that was developed by Martin Rooney ( link for more info :http://www.trainingforwarriors.com/ ) since mid September. I will admit this. the program and the training center I go to give me a better work out then any of the PT that I've done at with the Canadian military

 

[gorillamel]

I've been working hard to lose the weight I gained when I got hurt at work last year. I have extra motivation since I asked some friends to do a relay for the Boise Half Ironman 70.3 in June. I will be doing the swim part. Im very excited. I used to do triathlons years ago. Unfortunately, my work injury is not fully healed and still really bothers me sometimes. So I occasionally have set backs and have to take the workouts "easier" than I'd like.

Today I did my first roller derby practice. I'm hoping to continue to do it since it seems pretty fun. That'll take up 2 days a week, too.

 

[01XterraPhilly]

I usually work out 4-5 days a week depending on my schedule. Today I did my back day super setting between width exercises (lat pull downs) and depth exercises (t bar rows). then i walked at a 9% incline for 15 minutes at 2.5 miles per hour. then i always try to finish in the sauna for 5-10 and shower. Usually i work out 2 hours or so from the time i walk in to the time i leave. if you saw me prolly wouldnt tell i lift cuz i got a fat A** gut but thats cuz i eat like crap and dont do much cardio

 

[01XterraPhilly]

i had leg day today. tweaked my knee a little doing leg press..here are some clips..i occasionally like to record so i know my form is good as I dont lift with a partner

http://s1269.photobucket.com/user/michaelrice14/media/file_zps36dd4643.mp4.html

Here is me squatting: http://s1269.photobucket.com/user/michaelrice14/media/file_zps28f12b91.mp4.html

 

[AZhiAZiAM]

do you guys watch broscience?

 

[AZhiAZiAM]

if you don't. start lol
http://www.youtube.com/channel/UCduKuJToxWPizJ7I2E6n1kA

 

[SKAVYNGR]

Ha, I recently started. They're awesome.


-Jonny

 

[01XterraPhilly]

It took me a little bit to get Into broscience. Dom is funny but I would necessarily take advice from him

 

[Diadaga]

Coincidentally I was watching Broscience this morning about leg day then when I got to the gym today I realized it was leg day.

 

[Golf286]

Today was Chest/ Back day for me and tomorrow is Miserable Leg/Shoulders day, oh boy I can't wait.. LOL!!! Looks like drop sets on Inckine leg press followed by Hacksquats.

 

[Diadaga]

I switched legs to the middle of the week because I hated not being able to walk right on the weekend.

 

[Golf286]

I used to do legs early in the week and recently have changed it up to twice a week, I do a legs only day and then a legs and shoulders day for the 2nd one.

 

[Diadaga]

I'm still trying to get used to when everybody goes to the YMCA on campus so I'm still tweaking my workout schedule.

 

[Golf286]

Yeh, I'm lucky after I'm done trading clients I get my workout done for the day and the gym is usually dead.

 

[Diadaga]

If the weather stays warm I should be ok, biggest thing I've been noticing is the cold weather drove all the sports team into a little a$$ moderately equipped gym.