A little over a month ago I was stacking bar stools on a table and one dropped not exactly on my achilles tendon but on the side of it where it kind of dips. One of the legs of the chairs landed on it. Well it hurt really bad and got really swollen (there’s no dip anymore, it kind of puffs out) and there is a faint bruise on it. It doesn’t really hurt when I walk but it hurts when someone hits it. It hasn’t gotten any worse or better. What’s going on?

ok so i didnt really have a lot of time but i did this quick workout in about 20 minutes. do you think this is any good?

*chair raises-hold a folded chair by the legs and raise it out to eye level(difficult)

superset #1: chair front raise hold for 3 seconds..thats 1 rep…i did 3 sets of 15

right after i did 3 sets of 15,17,20 chair dips

2 minute break

superset #2: 3 sets of 10,8,6 pullups

3 sets of 15,18,20 pushups

then i took a 12 lb medicine ball and held it eye level for 1 min..rest 1 min..i did 3 sets

2 sets of bar curls with 50 lb…11 and 13 reps

after that i ate 2 rice cakes with 1 tbsp natural peanut butter

does this sound good if im trying to get cut,and in shape. i appreciate it

-Upper Body Workout-
I will be doing 4 sets of push-ups(12-15 reps).
3 sets of bench dips (12-15reps; without the bench just two chairs)
I will do 2 sets of chin-ups(6-10), 2 sets of pull-ups(6-10 reps), and 2 sets of the ones where you palms face each other(6-10 reps).
(I have the pull up bar you put in your door way that allows you to do 3 different types of pull-ups)..

-Legs/Lower body-
4 sets of wall squats(30 seconds), squats(20 reps), and calve raises(until I feel the burn). \

-Abs-
20 Crunches
20 Bent-Knee Hip Raises
20 Leg Tucks
20 Russian Twists
20 Oblique Crunches
(I have thought about breaking these up into 3 days or w/ my workouts but I don’t know yet)

So how long should I wait to workout each one? Like 48 hours for upper body and 24 for lower body and abs? Or what? I have a pretty alright diet and I jump rope for 30 minutes on the days I don’t workout. I am 14(15 next month) 5’10" and 157lbs
So would this schedule work
Monday-Push-ups/Dips
Tuesday-Back/Biceps
Wednesday-Legs

Repeat and take a break Sunday?
(also I would get a mild shoulder workout Monday and Tuesday)

Also I would do cardio on Wednesday, Saturday, and Sunday for 30 minutes. It would be jump roping typically.

Ive been working out for the past few months trying to get back into shape. Its been a few years since I really had a good routine going. Im no fitness expert by any means, but heres my routine.

–Monday: Biceps
1. twenty-ones
2. outside grip bar curls while standing
3. inside grip bar curls while sitting
4. hammer curls
5. seated curls (one arm at a time)
6. hammer curls 2, bring hand to opposite shoulder across chest instead of curling straight up

–Wednesday: Back/Shoulder
1. assisted pull-ups
2. db rows
3. bent over lateral raises
4. lateral pulldown
5. arnolds press
6. horizontal pull-ups? (dont know the name, but you lie down and pull yourself up to the squat bar, kind of like a row)
7. standing shoulder press
8. roman chair, aka extensions
9. front raises

–Friday: Pecs/Tris
1. db press
2. dips (with fitness ball for challenge)
3. inclined db press
4. skull crushers
5. db fly
6. db tricep extensions (behind the head)
7. tricep kickbacks
8. tricep rope pulldowns until burnout

Sorry for my lack of fitness terminology, Im not really sure what all these exercises are called but hopefully someone will understand these.

I also want to do core on Tuesdays and Thursdays. But I have some questions first. Is it alright to do cores every day? every other day? how much is too much when it comes to doing core? I have a list of about 15-20 core exercises that I would love to incorporate into my routine. But I dont know how I should split them up into those two days. Should I do 7-10 on each day Tue, Thur? Or should I do maybe 3-4 each day but spread it across two weeks so that the exercises dont get boring and I have something different each week?

I would love to hear some feedback (good, bad, etc..) 10 pts to the best answer.

Thank you in advance.

I’m in a bad position and I need your advice.. I started weightlifting and exercising seriously 2.5 months ago but now I have a few problems. I do not have bench, I do have dumbells but not enough weight to be worth it, I don’t have a pullup, dip bar, I have dumbells, a bench (for laying only) and 25kg of weights… Now my problem is that I don’t have the money to buy more weight since 2x10kg costs 35 euros, and I’m just a kid + I have to buy two of them so it’s 70 euros, + a pullup bar about 10 euro, and I don’t think I would ever buy a pro bench cause it’s too costly, but rather do bench press with dumbells… My other options is to go to a gym, but I think I will not fit too much in a gym, and I don’t like traveling to the gym cause it would make me feel lazy when I have to work out… And + 5 months of gym would probably cover more than enough for all the stuff, and the stuff stays forever.. My other problem with the gym is that I’m not use to them and I don’t know if I have to wait for turns and all the people all the loudness, no privacy and I think it’s just uncomfortable… So what do i do!? Could I build strong pecs only with pushups? Could I do dips between two chairs? Then how if the chairs are not tall? Please help!!

To clear up a few things first: this is an end result, and not what I’m doing right now (I’ve been kinda lazy about working out for the past few months) and I don’t have access to a variety of weights, so I work with what I have (a swiss ball, a desk, a pull up bar, a pillow, chairs, one pair of 15 pound dumbbells, and my body weight). Here it is:

200 L dips (staggered) (I use two chairs)
200 L pull ups (staggered)
200 decline swiss ball one armed push ups
200 decline swiss ball one armed inverted rows (this is where my desk comes in handy)
300 single leg squats with my foot on a pillow
300 single leg deadlifts with my foot on a pillow
200 weighted lunges with a twist
200 reps of dragging myself by the heels (a little weird, but I was getting bored with other exercises)
10 handstand push ups
10 one armed chin ups (5 per hand)
and 10 minutes of ab work

It’ll take me a while to get to this level. Is there anything wrong with it? Any recommendations?

How do you do each of the following?:
Bench Press –
Incline Press –
Incline -
Flat Fly –
Dips –
Decline Press –
Cablecrossover –
Incline Sit-ups –
Leg Raises –
Roman Chair Sit-ups –
Pull-ups/pulldown –
T-bar Row –
Front-pulldown –
Bent Rows –
Cable Row –
Deadlift –
Hyperextention –
Crunches –
Twists –
Barbell Curl –
Preacher Curl –
Dumbell Curl –
Chin-ups –
Close-grip Press –
Pushdowns –
Bench Dips –
Reverse Pushdowns/kickbacks –
Cable Crunch –
Dumbell Press –
Lateral Raise –
Squats –
Leg-extention -

a guy walks into a bar. He orders a draft beer. The guy pours the beer in the glass, and the guy takes a sip. A monkey walks over, jumps up on the bar, and dips his testicles into the drink. The guy can’t believe it! He shakes his head, and asks the bartender for another. The guy gets the beer, takes a sip, and sits back in his chair. The monkey runs over again to the bar, and dips his testicles into the beer. The guy is livid now. He yells, "Hey! bartender! who’s monkey is this? He just dipped his balls in my beer!" The bartender says "talk to the piano player!" So he goes to the piano player, and says "hey! Do you know your monkey just dipped his balls in my beer?" The piano player says, "no, but if you hum a few bars, i’ll try and fake it!"

I want to get rid of my skinny arms and make them stronger, such as having my sleeve become tighter around my arm….the thing is, that i dont always have access to a gym so i need to train my arms without much equipment. i already know i can do push-ups, and to train triceps I can use a chair to do dips…but how would i train biceps without equipment? is there any other way besides a pull-up bar?

Okay, please no rude comments here, and if you can’t help or give advice, please don’t answer. I only have a pair of 12 pound weights, a chair, and a pull up bar and a stability ball.

3 sets of 30 reps per leg single leg squats with the weights
3 sets of stability ball curls (40 reps per set)
2 sets of split squats with the weight (30 reps per leg)
120 calf raises
side plank, reverse plank, regular plank for 3min each
50 dips (between chair and bed, crude, I know, but it’s all I have)
70 push ups
70 rows
50 pull ups
60 more leg curls
8 24 inch box jumps
2 sets of plyometric push ups
is this okay? Is there anything I should change?

I’ 17. 180. I’ve been working out non-stop for about a year, and have seen MAJOR results. I’ve only been using free weights, pull up bars, these push up things, and chairs for dips. But I haven’t benched in like 2 years. Is it possible for me to bench 300 when I try tomorrow?

I dont have an incline bench so how can i hit my upper chest? Also i dont have a "dip bar" or w/e i just use a chair is that okay? any better ways to do dips?

I am currently doing pushups and dips everynight. I have dumbells but I dont really like to use weights. I also don’t have a pullup bar. Anybody knows of a calisthenic workout for biceps that at most involves setting up some chairs because I dont have ANY equipment.

I am looking to isolate the biceps as much as possible.

3 times a week ( I only have a pull up bar and chair to work with)

70 inverted rows
70 push ups
70 squats
70 lunges
70 step ups
70 dips
55 pull ups/chin ups
80 crunches
80 supermans
100 calf raises
and an hour of martial arts 3 times a week

i have access to a pullup bar, chairs(chair dips…is that a chest exercise?) a bench and thats it. and other household funiture.