Danny's Lifting Thread

[DM Daniel PL]

This is for you CK and Vel

Routine
Mon

Squats: 4 Sets Of 20, 8, 5, And 3 Reps
Leg Extensions: 3 Sets Of 12 Reps
Leg Curl: 3 Sets Of 12 Reps
Lunges: 4 Sets Of 25 Reps
Calf Raises: 5 Sets Of 20 Reps
Cardio For 30-60 Minutes

Tues

Pull-Ups: 3 Sets To Failure
Power Clean: 4 Sets Of 20,8,5, And 3 Reps
Bent-Over Row: 3 Sets of 12 Reps
French overhead press: 3stes 12 reps

Wed

Bench: 20, 8, 5, And 3 Reps
Decline Flyes: 3 Sets Of 12 Reps
Pullovers: 3 Sets Of 12 Reps
Triceps Extension: 3 Sets Of 15 Reps
Skull Crushers: 3 Sets Of 12 Reps
Push-Ups: 3 Sets To Failure

Thur

Rest

Fri
Leg Press: 4 Sets Of 8 Reps
Leg Extensions: 3 Sets Of 12 Reps
Leg Curl: 3 Sets Of 12 Reps
One Legged Squats: 3 Sets Of 10 Reps

Sat

Pull-Ups: 3 Sets To Failure
Straight Leg Deadlift: 3 Sets Of 8 Reps
Preacher Curls: 4 Sets Of 12 Reps
Reverse Grip Curls: 3 Sets Of 10 Reps
Hammer curls: 4 Sets Of 12 Reps
Cardio For 30-60 Minutes

Sun

o shit i tried adding more stuff using my ps3 and now i deleted shit by accident

 

[DM Colt]

i dislocated my wrist... no workouts for me

 

[DM FlyMEXboy]

STERIOIDS!!!!!!!!!!!!!!!!!!!!!!!!!!!!11

 

[DM CptReilly]

Damn Dan that is beast status!

I used to weight train in high school but then my liver got F'd in the A and I broke my wrist. I just walk everywhere now, and run sometimes. And I'll work on my abs and arms while watching tv, but I dont have any weights, just a pull-up bar and resistance stuff that I got for physical therapy hen I injured my leg.

 

[DM CharlesK]

That is fucking hard-a-core-a!!!

ok here is my routine prior to the 10k my usual.

(increased weight) = add 10lbs

Monday
1. 3miles
2. Squats 4 sets of 2x12reps, 2x10reps (increased weight)
3. Lunge 4 sets of 20

Tuesday
1. bench 4 sets, 2x10reps, 2x8reps (increased weight)
2. incline bench 2x10reps, 2x8reps (increased weight)
3. rows 2x12reps, 2x10reps (increased weight)
4. abs 2-3sets of 100reps
5. pull ups then dips 4 sets 10 reps pull up then 12 reps dips = 1 set.
6. curls 4 sets of 16,14,12,10 reps

Wednesday
1. 4-5 miles after 4th mile do 5-7 sets of sprints.
2. squats 2x12reps, 2x10reps (increased weight)
3. power clean 3-4 sets

Thursday
1. bench 4 sets, 2x10reps, 2x8reps (increased weight)
2. incline bench 2x10reps, 2x8reps (increased weight)
3. rows 2x12reps, 2x10reps (increased weight)
4. abs 2-3sets of 100reps
5. pull ups then dips 4 sets 10 reps pull up then 12 reps dips = 1 set.
6. curls 4 sets of 16,14,12,10 reps

Friday
Take a pilates/yoga class.
Afterwards abs and or squats

Saturday
either swim or do tuesday/thursday weight training routine or run 3-4 miles

Sunday
either swim or light weight training (just pull ups, dips and curls).


Stats.
Weight = a fluctuating 145-150lbs
Height = 5' 10" or 5' 11"
1 mile best = 5:13
3 mile best = 20:07
4 mile best = 28:46
6.2mile aka 10k best = 44:41

Diet
3-4 hard boil eggs, only eat 1 yolk.
Stay away from pork and oil foods.
Scarce amount of fast food.
Drink Naked Juice: Green Machine before any work out.
Plenty of water.

old pic
a 170lb version of the pic below

Current Pic

 

[DM CptReilly]

Any babes in those pilates classes?

What do you jam to during your marathons?

 

[DM CharlesK]

OK heres a few artists that get me pumped...

David Bowie
Yeah Yeah Yeahs
Artic Monkeys
Airborne Toxic Event
Kings of Leon (Aha Shake Album most of it)
Bloc Party - 'helicopter'
The Cure
Ima Robot
Pheonix
The Ramones
311 (some songs)
The Kooks ''Always where i need to be''
Rick James
N.W.A.

I havent done a marathon yet, but im considering. the training alone looks like a nightmare.

Pilates is a buffet of fit hotties its amazing eye candy.

 

[Velatorix]

Holy smokes Danny, awesome man, just awesome. You must make your dad reeeeeeally nervous lol. That's one of the most hardcore workouts I've ever heard of. Thanks for posting bro, I now have hope lol. I really like your runs CK, def one of the things I'd want to incorporate in a consistent workout. Like I said I have no experience in a weight lifting class or anything and I have no idea wth I'm doing in a weight room so I'm scared to hurt myself. For right now I'm just doing some body weight exercises and curls with some weights which I know ain't doin much cuz I'm pretty light but it's better than destroying something like my back. If I ever did get in the fitness cycle once I got to 160lb or so I'm 90% sure I'd join the Navy ASAP cuz it's something I've wanted to do since I was a little boy but I just don't have the physical fitness to make it through as of right now. If trainers weren't so expensive I'd try it but dang $50 a pop is just way too much, maybe it'd be worth it for 5 or 6 sessions till I know what and how to do things right. What do ya'll think about the Bowflex contraption? Seen any results from people you know who have one? If it works that'd be pretty much my #1 choice for the weight exercises.

 

[DM Daniel PL]

bowflex is shit man. just get a gym membership. i pay 100$ a year

 

[DM Daniel PL]

nice ck thats some good routine u got ther e

 

[DM God§ H3®o]

bowflex is shit man. just get a gym membership. i pay 100$ a year

Where do you get 100$ a year? I have to pay 50 a month

 

[DM JackBauer]

Charles!! I seen then kooks on that! And Bloc Party all british bands!!!

Well in!!!

Try these songs : -

Lostprophets : Everday Combat.
Arctic Monkeys : Old Yellow Bricks.
Bloc Party : The Prayer.

 

[DM Daniel PL]

Where do you get 100$ a year? I have to pay 50 a month

planet fitness man. im leaving once the contract up cuz i hate their rules about grunting

 

[DM Metalhead]

very similar to mine actually except you should try biking it really does wonders.
Mile Best: 5:02
3 mile best: 17:11
800 best 2:04
not to brag or seem like a cocky dude just sayin..
hellz yeahh. what grade are you in? you do winter and spring track, and what state/district you compete in?

 

[DM CharlesK]

Thanks Dan. Im going to try your work outs next year if im not doing marathon training.

very similar to mine actually except you should try biking it really does wonders.
Mile Best: 5:02
3 mile best: 17:11
800 best 2:04
not to brag or seem like a cocky dude just sayin..
hellz yeahh. what grade are you in? you do winter and spring track, and what state/district you compete in?

Damn those are good times! well as you can see I am 22... lol but i did track in HS. Los Angeles, California... we were the Sunset 6, but i heard they changed it to something else recently.

For highschool I was a 100m, 110HH, 300ih, and the occasional 4x400.
PR Times
100m = 11.7
110HH = 16.59
300ih = 39.45-41.54? i cant remember
400m = 52.08

2years @ Community College
110HH = 18.21 (its 42'' instead of the 39? i cant remember)
400ih = 1m.03.26
400m = 51.48

I did cross country but im horrible at distance running but im trying.. lol

 

[DM CharlesK]

Charles!! I seen then kooks on that! And Bloc Party all british bands!!!

Well in!!!

Try these songs : -

Lostprophets : Everday Combat.
Arctic Monkeys : Old Yellow Bricks.
Bloc Party : The Prayer.

Ill try the prayer, i liked Bloc Party's first CD.
Ive seen Bloc Party live(2-3 years ago?), Artic Monkeys (a month ago) and Franz Ferdidand (a month ago) you scottish bastard! jk jk! i miss you <33333 lmao get on XBL already! esp. for MW2!

 

[DM CptReilly]

OK heres a few artists that get me pumped...

David Bowie
Yeah Yeah Yeahs
Artic Monkeys
Airborne Toxic Event
Kings of Leon (Aha Shake Album most of it)
Bloc Party - 'helicopter'
The Cure
Ima Robot
Pheonix
The Ramones
311 (some songs)
The Kooks ''Always where i need to be''
Rick James
N.W.A.

I havent done a marathon yet, but im considering. the training alone looks like a nightmare.

Pilates is a buffet of fit hotties its amazing eye candy.

Sweet! I saw Airborne Toxic Event like a month ago and Arctic Monkeys were supposed to open for them but they didn't come and I was like wtf mate bc I love them (fav song = A Certain Romance). We got some cool opening bands from CA tho called Henry Clay People and I think Red Cortez.

David Bowie
Yeah Yeah Yeahs
Artic Monkeys
Airborne Toxic Event
Kings of Leon (Aha Shake Album most of it)
Pheonix
The Ramones

I like all of the above, I'll check out the others you listed.

 

[DM Razor_Bladez]

This may be week... but here is bowling trainig...

Mon.
5 pound finger lifts (but the weights on ur finger n left only ur middle n ring finger)
10 pound wristers
3games of bowling
80 curl ups (dont ask)
another 3 games
20 pound bisept curls
20 squats
1 more game(this is so the workouts dont go for nothing it incorparates the tone)

Tues.
finger ups
Meet so no practice except 20 wristers wit 10 pound weight

Wed.
Cardio day!!! 2 miles around the track with ur bowling ball weight on ur arm...(in my case 16 pound)

Thurs.
finger ups
Another Meet only this time i countinue the 20 wristers plus 10 squats just to stretch the the legs a bit

Fri.
Finger ups
Wristers
9 games of bowling (this is for building stamina in ur arms is a way to call it)
80 more curl ups( stretching abs is sposed to be gud so wen u shoot tournies whic r usually 12 games ur back dont start hurting)
Sat.
This is coaching day.. we go over to the childrens youth league and help em out
Sun.
Sleep, protein shakes
Wristers
finger ups

 

[DM4L_Andy]

Nice Routines guys...is there a way i can build arm muscles witout weight lifting?Cuz i dnt wanna stun my growth...nd to build abs how much shold i do per day?

 

[DM Razor_Bladez]

u can do restricion bands andy.. they look like a small jump rope..