How does Jow Forums warm up

how does Jow Forums warm up

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10 minutes on the elliptical. Light db/bb weight for 10 reps for each lift. Between sets, look autistic and practice form with nothing in my hands.

I don't anymore. If it's bench or the Press I just do my first set of 5 (60%, jumping 10% until top 1x5).

For diddly or squat I'll just walk in and do like
>3x135
>3x185
>3x225
>3x275
then I'm warm for
>5x315
then I go do accessories

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are you me

Jog half a mile to a mile at a brisk pace to get the blood pumping

sauce please

Dot Drill for the general warmup.

Specific to lifts, one set for every 100lbs of the first set, split at -40lbs, -100lbs, -200lbs, and etc. if I ever get there. I do these in 5s if it's set work and do them in decreasing numbers if it's singles or doubles work.

Example 1: warming up squats for 10x260lbs, would do 5x160lbs and 5x220lbs.

Example 2: warming up squats for 1x350lbs, would do 5x150lbs, 4x250lbs, 3x310lbs.

anime said
dynamic starching

Normal warmup for compounds (let χ denote working weight, and θ denote initial warmup weight; all values rounded to 5lbs)
>θ, 2x5-10
>(χ+3θ)/4, 1x5
>(χ+θ)/2, 1x3
>(3χ+θ)/4, 1x2
θ = 135lbs (deadlift), 65lbs (Olympic lifts), 45lbs (all other compounds)

For assistance/isolation exercises, or if I'm just in a rush, where ξ denotes # working reps
>θ, 2xξ
>χ/2, 1xξ
>3χ/4, 1xξ-2 ∀χ ≥ 3, else 1x1
θ = bodyweight for chins/dips, 20lbs (bar weight) for lying tricep extensions, 10lbs for any dumbbell work, 45lbs for any barbell work
ξ = 5 for weighted chins/dips, 3 for partial movements, 10 for isolations

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With deadlifts

5-10 minutes on an elliptical, set to an incline that targets the glutes

Jump rope and shoulder warm-ups, additionally roll out my leg muscles on leg day and do various mobility drills before jumproping

Before I do any of the big 4, I warm up set with the bar. Kind of a slow, dynamic stretch.Before OHP and Bench, I also warm up my rotators with a 5lb plate.

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I was shitting around with all the math autism, but this is actually how I warm up, except all the formulas are in an excel spreadsheet so I just have to enter my working weight for the day and the rest is done for me

Fit azn thread?

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with a barbell
doing good mornings, stiff leg deads, rows, overhead squats, ohp. some light band work for my shoulders and triceps.
start everything with a empty barbell and play around till about 1plate for everything.
warm up time depends on how much time i have and how busy the gym is.

i just do 1 or 2 sets with less weight, on dips and chinups i dont warmup
i love dips such a chad exercise

I do the bar for a set of 10, then either 135 or 95 for a set of 5, then 185 or 135 for a set of 3.

After that I start my reps for real

stretch my shoulders, hamstrings, and hips

I don't
Why waste energy and time?

Foam roll at home. Cycle to the gym. Static stretches at the gym.

1-2 warm up sets to practice form per lift.

if i work lower, 5 mins in the stationary bike, some leg swings, the weird thing with ur elbows inside ur knees to loosen up the hips, then some reps with the empty bar before ramping up to my working sets
for upper i do some scarecrows with depressed and retracted scapula and some arm circles

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Cunnilingus

>do some quick dynamic stretches
>jog four minutes on the treadmill
>fire hydrants, rock climbers, cossack squats, shoulder rolls
>do a couple light sets on each exercise before work sets
>full body static stretches after workout
The whole routine makes me feel like a well-oiled machine.

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I mostly just touch my dick, helps me coom

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Over complicating shit just makes you look like a brainlet. There is literally no reason to make things this complicated.

>that unchambered roundhouse kick
>not checking your kick and instead letting it loose all the way

ngmi

shadow box in my underwear

>Calling autistic when broke out the greek keyboard for the algebra symbols

Usually I just swing arms around autisctically than just grab a barbell, do 8-10 behind the neck presses than put it on the back and do 10-12 squats/good mornings. A set of chin-ups if I'm in the mood.

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huh, I know that thot irl I think. she was shot naked for some shitty video for bottom tier band

>behind the shoulder

Rip rotator cuffs

bike to the gym

the bar x 12
50% x 8
75% x 4
90% x1

row ~5 minutes
40lb med ball clean and press 5x5
leg swings
shoulder dislocates and stretching with pvc pipe
go to the rack and do 40% 50% 60% 1x3 of working weight

gonna need a source so i can study her routine

Fuck off Jeff, it's just the bar

What's a good warm put for dips and pull-ups? Just low rep sets?

>the Press
This is the ultimate in cringe. No one says that anymore unless they're a tryhard. Yes, that includes any of your retarded YouTube coaches.

I take a hot shower before I hit the gym, lmao at warming up

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cute boy

dont know about dips but for chins i try do some lightweight pulldowns if the machine is free and some scapula pullups

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Air bike, 20cal best effort.

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Wow

Ikr you're meant to just call it "press"

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oh god im gonna cum

I do a cooper test for warmup.

>5 @ bar
>4 @ bar
>3 @ 60%
>2 @ 80%

Any more than that feels like a waste of time.

>cardio BEFORE lifting
ISHYGDDT

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>not using * instead of x
>but using greek letters instead of latin ones
waow yuu so smaht

>20cal best effort.
This but on the Concept2

You don't, just go straight for the lifts, it's inefficient, and stretching actually weakens your muscles for the lifts by stretching it too much.

Does she do any hardcore stuff???

Shadow boxing the shit out of air

me and my boys call it the press all the time. have sex

Fully rotating on your roundhouse kicks feels good though. It's bad practice and sure to get you in trouble in a fight, but if you're just loosening up it ain't so bad.

Elliptical warm up gang

I have sex

This might come to you as a surprise but 20-40 minutes of cardio doesn’t really represent a formidable physical exertion for some people and thus doesn’t negatively impact on the ensuing weight lifting performance

t. 95 kg squat

start with just the bar and then work my way up to some heavier shit. what else?

The gym is a two mile walk from home, so that should be sufficient. And 3 intensifying warm up sets for my compound lifts, if that's also what you mean.

You're lucky I didn't put the ™ on it faggot

Onegai muscle