Just curious. When I get 10 posts on this thread, I'll submit mine.

What is the goal?

Muscle building?
Toning?
Weight loss?
Increased flexibility?

I'll post mine if yinz want.  It's pretty hardcore though

It hate to exercise.  But I like to work hard.  I make it a point to work very hard when I come home from my job.  Lately, I have been:

1.  redigging an 63 foot drainage ditch,
2.  mowing the huge yard of the widow next door,
3.  building a new outbuilding,
4.  demolishing an old garden shed,
5.  anything that means sustained, physical labor.

Not only am I doing better, I am accomplishing some tasks.

Exercise fails most people because it is boring.  Instead of wasting energy on gymn equipment, get outside and work your butt off.  That, and eat less junk.

Have you seen what these guys look like?  You want fitness advice from them???

talk to DVR9

I'm in.

I think everyone should be able to do the following:

Bench bodyweight

Squat 1.5 times bodyweight

Deadlift 2 times bodyweight.

If you can't do that, you are probably in the weakling category.

There needs to be a handicap for guys over 40 and women.

12 ounce curls
rapid scrolling with the mouse.
jumping to conclusions
25 ft waddles to the fridge.

Here's what most of the guys here are using:

.....And point and click and three and four and point and click and three and four. (repeat for at least three hours) Then it's off to the kitchen for a sammich and a beer.

Quoted: It hate to exercise.  But I like to work hard.  I make it a point to work very hard when I come home from my job.  Lately, I have been: 1.  redigging an 63 foot drainage ditch, 2.  mowing the huge yard of the widow next door, 3.  building a new outbuilding, 4.  demolishing an old garden shed, 5.  anything that means sustained, physical labor. Not only am I doing better, I and accomplishing some tasks. Exercise fails most people because it is boring.  Instead of wasting energy on gymn equipment, get outside and work your butt off.  That, and eat less junk.

For you, maybe.  Personally, I love nothing more than hitting the gym for 2 hours.

Official Arfcom Exercise Program:

Cardio:

1: Bloviate excessively on little things that bother us x3 sets
2: Get worked up about the latest JBT dog shooting or Gun "confiscation" thread x3 sets
3: Cooldown with a "Mad Minute" - clicking on everything in sight and posting "+1"

Musclebuilding:

1: 20oz. curl x 3 sets
2: Online Order Package Opening x 3 sets
3: Ammo Shuffle x 3 sets of 500 rds. each
4: One pushup per day

Grab your dick and click, click, click...

Quoted: Here's what most of the guys here are using: .....And point and click and three and four and point and click and three and four. (repeat for at least three hours) Then it's off to the kitchen for a sammich and a beer.

Also there's a LOT of running off at the keyboard, flying off at the handle, and jumping to conclusions.

I just spun this thread to say I'm getting tired of hearing 'hang the bastard' without even checking to see if the poor slob in question even DID anything.

Quoted: Quoted: It hate to exercise.  But I like to work hard.  I make it a point to work very hard when I come home from my job.  Lately, I have been: 1.  redigging an 63 foot drainage ditch, 2.  mowing the huge yard of the widow next door, 3.  building a new outbuilding, 4.  demolishing an old garden shed, 5.  anything that means sustained, physical labor. Not only am I doing better, I and accomplishing some tasks. Exercise fails most people because it is boring.  Instead of wasting energy on gymn equipment, get outside and work your butt off.  That, and eat less junk. For you, maybe.  Personally, I love nothing more than hitting the gym for 2 hours.

Only 2?
Try 5 hours lifting +2 of cardio every other day...

This is my regiment.  You can plug in your own set of reps


CHEST
Assisted Chest Dip                                      
Bench Press (bb)                                        
Decline Bench Press (bb)                            
Decline Fly (cable)                                      
Incline Bench Press (bb)                              
Incline Bench Press (lever)                          
Incline Bench Press (smith)                        
Incline Bench Rise (bb)                              
Incline Bench Rise (db)                              

BACK
T-Bar                                                            
Seated High Row (cable)                              
Seated Row (cable)                                        
Bent-over Row (smith)                                
Lever Seated Row                                          
Supine Row                                                    
Assisted Chin-up                                            
Assisted Rear Pull-up                                    
Cable Close Grip Pulldown                            
Cable Front Pulldown                                    
Cable Seated External Rotation                    
Cable Internal Rotation                                  

Waist
Crunch                                                            
Jack-knife Sit-up                                            
V-up                                                                

Kneeling Abdominal Stretch
Lying Abdominal Stretch

Dumbbell Side Bend                                      
Side Crunch                                                    
Twisting Crunch                                              
Lying Bent Leg Oblique Stretch
Lying Crossover Stretch
Pretzel Stretch
Barbell Bent Knee Good-morning                    
Smith Straight Leg Deadlift                              

Shoulders
Anterior Deltoid
Barbell Front Raise
Barbell Military Press
Dumbbell Arnold Press
Dumbbell Front Raise

Lateral Deltoid
Barbell Upright Row
Lever Lateral Raise
Cable Upright Row
Dumbbell Lateral Raise
Dumbbell One Arm Upright Row

Posterior Deltoid
Barbell Rear Delt Row
Dumbbell Rear Lateral Raise
Smith Rear Delt Row


Upper Arm
Triceps Brachii
Barbell Lying Triceps Extension
Cable Pushdown
Dumbbell Kickback
Dumbbell Triceps Extension

Biceps Brachii
Barbell Curl
Cable Curl
Dumbbell Incline Curl

Brachialis
Barbell Preacher Curl
Barbell Prone Incline Curl
Dumbbell Preacher Curl

Quoted: Quoted: Quoted: It hate to exercise.  But I like to work hard.  I make it a point to work very hard when I come home from my job.  Lately, I have been: 1.  redigging an 63 foot drainage ditch, 2.  mowing the huge yard of the widow next door, 3.  building a new outbuilding, 4.  demolishing an old garden shed, 5.  anything that means sustained, physical labor. Not only am I doing better, I and accomplishing some tasks. Exercise fails most people because it is boring.  Instead of wasting energy on gymn equipment, get outside and work your butt off.  That, and eat less junk. For you, maybe.  Personally, I love nothing more than hitting the gym for 2 hours. Only 2? Try 5 hours lifting +2 of cardio every other day...

Try "rediculously over-training"

Here's my current split.

Monday:
Chest workout one:
Bench press: 4 sets of 8, 5 sets of 5, 5-4-3-2-1 pyramid or 10-8-6-4-2 pyramid depending on which I feel like doing
Incline bench press: 4 sets of 8 or 5 sets of 5 depending on which I feel like doing
Lock-outs: 4 sets of 8
Low cable-flys: 4 sets of 8
Back workout one:
Bent-over rows: 4 sets of 8
Seated row machine: 4 sets of 8
T-bar rows: 4 sets of 8
Pull-ups: 4 sets of 8
Abs:
Sit-ups: 4 sets of 10
Side raises: 4 sets of 8
Knee-raises: 4 sets of 8

Tuesday:
Biceps workout one:
Straight-bar curls: 4 sets of 8
Preacher curls: 4 sets of 8
Hammer curls: 4 sets of 8
One-arm cable curls: 4 sets of 8
Triceps workout one:
Seated dip-machine: 4 sets of 8
Reverse bench press: 4 sets of 8
Overhead extensions 4 sets of 8
Pressdowns: 4 sets of 8
Forearms workout one:
Ass curls: 4 sets of 8
Reverse curls: 4 sets of 8
Cardio:
Stationary bike

Wednesday:
Leg workout one:
Lunge walks: 4 sets of 8
Leg extensions: 4 sets of 8
Leg curls: 4 sets of 8
Straight-leg deadlifts: 4 sets of 8
Shoulder workout one:
Military press: 4 sets of 8
Shrugs: 4 sets of 8
Front raises: 4 sets of 8
Side raisese 4 sets of 8
Abs:
Sit-ups: 4 sets of 10
Side-raises: 4 sets of 8
Knee-raises: 4 sets of 8

Thursday:
Chest workout two:
Dumbell bench press: 4 sets of 8
Incline dumbell bench press: 4 sets of 8
One-arm pec-deck: 4 sets of 8
Dumbell pull-overs: 4 sets of 8
Back workout two
Lat pulldowns: 4 sets of 8
Reverse pec-deck: 4 sets of 8
One-arm cable rows: 4 sets of 8
Back extensions: 4 sets of 8
Cardio:
Stationary bike

Friday:
Biceps workout two:
21s: 4 sets of 21
Standing one-arm cable curls: 4 sets of 8
Alternating curls: 4 sets of 8
Concentration curls: 4 sets of 8
Triceps workout two:
Skull-crushers: 4 sets of 8
Overhead rope extensions: 4 sets of 8
One-arm pressdowns: 4 sets of 8
Chair-dips: 4 sets of 8
Forearms workout two:
Wrist curls: 4 sets of 8
Reverse wrist curls: 4 sets of 8
Abs:
Sit-ups: 4 sets of 10
Side-raises: 4 sets of 8
Knee-raises: 4 sets of 8

Saturday:
Leg workout two:
Leg presses: 4 sets of 8
Calf-presses: 4 sets of 8
Calf-raises: 4 sets of 8
Step-ups: 4 sets of 8
Shoulder workout two:
Dumbell military press: 4 sets of 8
Upright rows: 4 sets of 8
Lateral raise machine: 4 sets of 8
Reverse lateral raises: 4 sets of 8
Cardio:
Stationary bike

Quoted: Quoted: Quoted: Quoted: It hate to exercise.  But I like to work hard.  I make it a point to work very hard when I come home from my job.  Lately, I have been: 1.  redigging an 63 foot drainage ditch, 2.  mowing the huge yard of the widow next door, 3.  building a new outbuilding, 4.  demolishing an old garden shed, 5.  anything that means sustained, physical labor. Not only am I doing better, I and accomplishing some tasks. Exercise fails most people because it is boring.  Instead of wasting energy on gymn equipment, get outside and work your butt off.  That, and eat less junk. For you, maybe.  Personally, I love nothing more than hitting the gym for 2 hours. Only 2? Try 5 hours lifting +2 of cardio every other day... Try "rediculously over-training"

My future depends on it...
Aspiring bodybuilder here.

My trigger finger strength has improved greatly since arfcom, use your mouse more

How do you guys remember all that??!!!

When I'm steadily working out I do:

30 mins cardio on an exercise bike

Deadweights consisting of 3 sets of 30 flies with 20lb dumbbells, 1 set of 10 bench presses with 130lbs (haven't done that much lately, my neck hurts for some reason afterward), 3 sets of 25 curls with I don't remember how much weight (could be 60lbs... can't remember what the bar weighs).

I'm obviously not huge but neither do I have the time to devote to it like I'd wish. My body does respond well to exercise, but I rarely get the chance to devote the kind of time it requires to really get into it.

As you can tell I'm a rank amateur! I also do back exercises but that's mainly to keep it from "going out" on me.

Quoted: How do you guys remember all that??!!!

I have a book that I use to track my progress and I wrote everything down in the "notes" section.  I can remember all the exercises, it's just tough to remember which to do on which day.

Quoted: Quoted: How do you guys remember all that??!!! I have a book that I use to track my progress and I wrote everything down in the "notes" section.  I can remember all the exercises, it's just tough to remember which to do on which day.

Yeah its like an instruction manual I wrote for my self.  
If I forget, I look at the manual.

Wow, some impressive training there. A couple of questions from those of us who are obviously not trying hard enough.

a) How big are you guy's, I'd guess: _very_, right?
b) How long do those work-outs take you?

Cheers,
/PHil

I have a feeling it involved multiple curls of a cylindrical object coincidently weighing about the same as a full beer bottle.

Quoted: Wow, some impressive training there. A couple of questions from those of us who are obviously not trying hard enough. a) How big are you guy's, I'd guess: _very_, right? b) How long do those work-outs take you? Cheers, /PHil

a) 280 ~23% bodyfat
b) Just under 2 hours

I just use a composition book to track everything.  Works for me....

Here's my basic workout:
Monday:
Bench 6 sets of 6-10 (bar)
Incline 5 sets of 6-10 (bar)
Decline 5 sets of 6-10 (dumbbell)
pushups 3 sets of burn
Squats 3 sets of 8
Leg ext. 3 of 8
Leg curl 3 of 8

Wednesday:
Biceps curl 6 sets of 6-10 (bar)
Tri ext 6 sets of 6-10 (bar)
Dumbell curl 3 of 8
Dumbell Tri Ext 3 orf 8
Preacher/Reverse Preacher 3 of 8

Friday:
Barbell Military press 6 of 6-10
Front raise 6 of 6-10
Side raise 6 of 6-10
back ext 6 of 10
dead lift 3 of 8
reverse flys 3 of 8

I tweak/adjust on an ad hoc basis to change it up and alternate heavy/light weeks, as I'm not tyring to get huge or anything.  Usually do weighted situps on Mon/Fris.

I need to start running or playing hockey again because I do almost jack for cardio.  

Monday - off
Tuesday - 9 miles
Wednesday - 4 miles
Thursday - 7 miles
Friday - off
Saturday - 16 miles
Sunday - 10 miles

That's what this week looks like for me.  Next week will be about the same, except for the Saturday run going to 18 miles.

Quoted: I'm in. I think everyone should be able to do the following: Bench bodyweight Squat 1.5 times bodyweight Deadlift 2 times bodyweight. If you can't do that, you are probably in the weakling category. There needs to be a handicap for guys over 40 and women.

I could not ave said it better. I'd also incorporate increasing monthly goals of carido daily for the fatasses! Hey, you keep on the track your on now your not going to lose weight.RIGHT?  ETA: I'd never call someone a weakling as long as they were doing their utmost looking 2do more. However if you cannot bench your weight or squat 1.5 times your weight you DEFINATELY need a few yrs work.

Quoted: I'm in. I think everyone should be able to do the following: Bench bodyweight Squat 1.5 times bodyweight Deadlift 2 times bodyweight. If you can't do that, you are probably in the weakling category. There needs to be a handicap for guys over 40 and women.

I could definitely bench my bodyweight (currently 235) but doubt I could squat anywhere near 1.5s that due to bum knees. Deadlift maybe not 2x because of my back. We're talking about once here, right?

I truly am a Chairborne Ranger. Good thing I'm Mechanized!

Quoted: Quoted: I'm in. I think everyone should be able to do the following: Bench bodyweight Squat 1.5 times bodyweight Deadlift 2 times bodyweight. If you can't do that, you are probably in the weakling category. There needs to be a handicap for guys over 40 and women. I could not ave said it better. I'd also incorporate increasing monthly goals of carido daily for the fatasses! Hey, you keep on the track your on now your not going to lose weight.RIGHT?

I agree with the bench, but not the squat or deadlift.  I'm strong as hell but there's no way I could deadlift 560 pounds.

Quoted: Wow, some impressive training there. A couple of questions from those of us who are obviously not trying hard enough. a) How big are you guy's, I'd guess: _very_, right? b) How long do those work-outs take you? Cheers, /PHil

I'm 5'11" @ 185 lbs.
My goal is not to get HUGE, it's to stay in the best possible shape I can stay in.


edit because I'm not that short

Quoted: Official Arfcom Exercise Program: Cardio: 1: Bloviate excessively on little things that bother us x3 sets 2: Get worked up about the latest JBT dog shooting or Gun "confiscation" thread x3 sets 3: Cooldown with a "Mad Minute" - clicking on everything in sight and posting "+1" Musclebuilding: 1: 20oz. curl x 3 sets 2: Online Order Package Opening x 3 sets 3: Ammo Shuffle x 3 sets of 500 rds. each 4: One pushup per day

Quoted: Wow, some impressive training there. A couple of questions from those of us who are obviously not trying hard enough. a) How big are you guy's, I'd guess: _very_, right? b) How long do those work-outs take you? Cheers, /PHil

225- 7% body fat

5 lifting, 2 cardio

I keep my schedule for each day printed on the wall.

I find consuming enough protein every day far harder than the actual exertion...

My vote's for "Grab your dick and double click".

You should be able to bench your body weight easy, I always thought one hundred over was a minimum for me. Squating 1.5x shouldn't be to hard, shit I just did 365 last night for sets of 5 and I had my ACL rebuilt in December I weigh 235.  However dead lifting 2 times your body weight is pretty high compared to the other lifts, I can pull 4 plates (405), but can't get five (495).  

I think you should be able to bench 1.25x your body weight.

Squat 1.5x times your body weight

Deadlift 1.5x times body weight

Run/walk a mile in under 10 minutes

Be able to do at least 5 pull ups

Also, if you are in the gym 5 hours a day you are way over training, I don't care what you are taking or trying to do.

Quoted: 12 ounce curls rapid scrolling with the mouse. jumping to conclusions 25 ft waddles to the fridge.

Don't forget forearm exercises.  Wait, did I just say that out lound?

For most of AR15.com I recommend....any physical activity.
Its better than what they do now.

I ride 30 mins on an AirDyne every day.  Do 10 miles.

For strength/ flex I go to gym 3 times per week.

1 set of 50 ab crunches.

2 sets of 10 leg extensions @ 150 lbs.

2 sets of 10 leg curls @150 lbs.

2 sets of 10 chest pulldowns @ 135 lbs.

2 sets of 10 butterflies @ 135 lbs.

3 sets of 10 seated bench press @ 165.

3 sets of 10 assisted pullups.

3 sets of 10 curls @ 70 lbs.

3 sets of 10 assisted dips.

I jump from leg extension machine to chest pulldown machine without a break.  Then take about 45-60 secs and repeat.  Then I move to the leg curl machine and do I set, then move to the chest pulldown without a break.  Take about 45-60 seconds and repeat.  So on, and so on.  Gives me a pretty good cardio workout at the same time.

I am thinking about hiring a personal trainer.  I will be 50 in October and want to get in pretty good shape by then.


ETA:  BTW, I am open to suggestions.  I guess I could increase weights and do fewer reps to increase strength, right?

mouse movement counter clockwise ten reps
mouse movement clockwise ten reps
rest
right click 25 reps
rest
left click 25 reps
rest
switch and repeat with other hand
rest
fondle AR and Glock
rest
repeat

Quoted: Quoted: I'm in. I think everyone should be able to do the following: Bench bodyweight Squat 1.5 times bodyweight Deadlift 2 times bodyweight. If you can't do that, you are probably in the weakling category. There needs to be a handicap for guys over 40 and women. I could not ave said it better. I'd also incorporate increasing monthly goals of carido daily for the fatasses! Hey, you keep on the track your on now your not going to lose weight.RIGHT?  ETA: I'd never call someone a weakling as long as they were doing their utmost looking 2do more. However if you cannot bench your weight or squat 1.5 times your weight you DEFINATELY need a few yrs work.

Seeing some of these workouts on here, I am thinking some of these guys must look like they are riding an ostrich.  Lots of upper body, and no lower body/legs.  

I am not great on the bench.  Never have been.  I can do 100's on dumbells for reps, and I weigh 202.  When I go to the gym, I try to do lifts that work the most muscles at one time.  That way, I don't have to spend hours doing lots of mindless lifting, working individual muscles.  Another thing, if you do lifts that utilize lots of muscles in conjunction with each other, they get used to working together.  Sort of like a team.  This really does make you stronger.

At lunch today, I did chins.  I superset these with overhead pressing.  It sure beats burger king.