Tomahawks Fitness Thread

[Tomahawk27]

Thanks Warrior. I'm hoping once I return from break I will regain some form of normalcy with midterms over and school without any breaks. The only things that may get in the way are homework and rugby practice

[Stamina]

Rugby in itself is pretty brutal!

[Tomahawk27]

Lol true. We take practice pretty "light" in terms of tackling, we have enough injuries in games alone that there is no need to risk more people being out. Cardio can be pretty rough though

[Tomahawk27]

Didn't really follow any particular routine today because I was in a rush, just wanted to get in some lifting. Basically did some bicep and tricep work, not really worth posting the number or reps.

On a side note, I decided to give squating a go for the first time since I hurt my knee and I'm not really sure how it went. I didn't really feel much (in terms of knee pain) during the exercise but it did start hurting after so I'm not sure what to make of it

[Tomahawk27]

Chest Monday

Dumbbell flys - 4 sets of 12 reps, 3 of 30 and 1 of 35
Flat Bench Press 3 sets of 10 reps, 135 lbs
Decline Bench Press 3 sets of 10 reps, 135 lbs
Pec Deck Fly Machine - 4 sets of 12 reps, 70 lbs, 2 of 85 lbs, and 1 of 100 lbs

Side notes - does it matter if my bench presses are using barbells instead of dumbbells? Also, the numbers listed are assuming the bar is 45 lbs. Is it odd that I find the decline bench press the same, if not easier than a flat bench?

Ran 1 mile for cardio after lifting. I didn't want to put in too much mileage as rugby starts tomorrow and is a 2 and a half hour practice

[Warrior21]

Decline is easier for most people, less distance to move bar. BB or DB's dont matter much. Each has their benefits. People like DB's better because You can get deeper. People like BB because you can go heavier. Personally, I like BB better. I find them safer and easier to work with. If you want deeper, thats what flyes, cables, and pec deck are for.

[Tomahawk27]

I agree with the barbells. I find them easier as well and also think I benefit from having to use both arms, as my left is slightly weaker than my right

[Tomahawk27]

Abs/Biceps Tuesday

Various ab exercises to start off the workout

Hammer Dumbbell Curls - 4 sets of 12 reps, 30 lbs
Barbell Curls - 4 sets of 12 reps, 3 sets of 40 and 1 of 60 (a guy was using the 50)
Seated Incline Bench Dumbbell Curls - 4 sets of 12 reps, 25 lbs

No cardio because I thought we were going to have practice later but we didn't

[Tomahawk27]

Also have a question, in Stam's workout he has Wednesday as an off day with just cardio but because my Thursdays are usually hectic, should I move that up and take Thuirsday off?

[Tomahawk27]

Well I deviated from the workout schedule that Stam gave me because I wanted to get the lifting in today instead of risking it tomorrow.

Shoulders/Traps/Triceps/Calves Wednesday

Tricep Pushdown Machine - 4 sets of 12 reps, 3 sets of 175 and 1 of 190
Seated Barbell Military Press - 4 sets of 12 reps, 65 lbs (first time ever doing military press)
Seated Incline Bench Front Dumbbell Raise - 4 sets of 12 reps, 3 sets of 15 lbs (some guy was using the 20s) and 1 set of 25
Standing Side Lateral Raise - 4 sets of 12 reps, 15 lbs
Dumbbell Shrugs - 4 sets of 12 reps, 3 sets of 65 lbs and 1 of 85
Skull Crushers Using Dumbbells - 4 sets of 12 reps, 3 sets of 20 lbs and 1 of 25
Close Grip Bench Press - 4 sets of 12 reps, 3 sets of 65 and 1 of 85
Rope Pulldowns - 4 sets of 12 reps, 1 of 70, 2 of 80, and 1 of 90 lbs
Bodyweight Dips - 2 sets of 12 reps and 2 of 7 reps (I was dead at this point)
Calf Raises - 4 sets of 12 reps, 3 of 90 lbs and 1 of 180

[Warrior21]

Don't stress it. Sometimes we deviate a little. Good workout bro.

[Tomahawk27]

Thanks Warrior, I am definitely feeling it today. Like I said, I try to stick to the schedule but I figured that switching the days would be the most beneficial for me

[Tomahawk27]

Cardio Thursday

Just got back from the gym and spent 25 minutes on the bike, burning 284 calories. Went at an interval spending the first 10 minutes at level 8, next 10 at level 9, and the last 5 at level 10. Averaged 105 rpm but not sure about heart rate

[Tomahawk27]

Just wanted to ask you guys a question about reps/weight. Is it better to do 3 or 4 sets of the same weight or 3 to 4 sets with increasing weight. For example, the bench press, is it better to do 4 sets of 12 reps at 135 lbs or 4 sets like the following:

Set 1 - 12 reps of 135 lbs
Set 2 - 10 reps of 145 lbs
Set 3 - 5 reps of 165
Set 4 - 2 reps of 185

The weight and reps can change but I wasn't sure if it is better to do 4 uniform sets or 4 sets with lower reps and increasing weight?

[EdGein812]

Yeah I have a pre-made routine that I put together for beginners, it's pretty good if you follow it down to the T.

What's up guys? New to the forum, just been reading through last couple weeks while looking for any tips, information, and whatnot. Where to find your plan?

And good job Toma, keep it up!