OT Weekly Workout Thread: I'm heading to Miami edition..

I bought myself a Fitbit, cheesy I know.

3 x 7 bicep isolation curls, underhand pull downs, rows.

3 x 10 curl bar curls, cable bicep crossover, and pullups.

20k steps, 189 active minutes, so not too shabby on the cardio either.

Killed back on monday, had that stupid pump. did deadlifts hit 400 with easy. First time i went that heavy in months. Been sticking to around 356 x3.

Looks like a bench day for me followed by a basic workout for time today..

500M row
40 squats
30 sit-ups
20 pushups
10 pullups

OT workout crew - a couple questions

- When focusing on one or two major muscle group per day how many different exercises per group are considered average?

- For 10+ years I've only done this sort of plan. A new years resolution (sort of?) of mine was to look into new ways of working out. Is this still the preferred method? I haven't cared about bulking up at all for at least 4-5 years. Prefer endurance.

Gonna do Legos today. Back slab tomorrow. Shoulder boulders or armageddon day next day.

quote:

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Yea...you gained 35 lbs of muscle

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Actually, I did. Started at 158, currently 195ish with 12% body fat. No roids; just working hard and eating everything.

Eta: took about 2 years to get there.

If that is the case you should have no problem doing squats. Herniated discs normally result from poor core strength. You'd be surprised at what some good rehab, and core strength building would do for your discs.

ETA: 35lbs in 2 yrs is not a lot, and certainly not enough to state "no roids".

today's workout:
Axle Clean and Press
5 Reps @ 215 lbs
3 reps @ 245 lbs
1 reps @ 270 lbs

Press medley: (3 practice runs for time)
Axle press 240 lbs
Circus dumbbell 140 lbs
Keg 200 lbs

Circus dumbbell 2 sets as many as possible both arms.

Standing strict press
3 X 12-15 @ 150 lbs.

Of pure muscle? Yea it is. A hell of a lot.;