Tilted Forum Project Discussion Community - View Single Post - Your workout routine

forseti-6 · 02-03-2004, 07:50 PM

I'm 5'7" 159, 11% body fat. I am training for Army Ranger.

Workout:
Monday: Full body workout
Back: Pullups, Rows
Triceps: Pull downs, dips
Biceps: Curls
Shoulders: Shrugs, military presses, front raises
Legs: Squats, quad extensions, hamstring extensions, calve raises
Chest: flat bench press, inclined bench press, tons of pushups
Abs: leg raises, declined bench situps, crunches
Cardio: usually 30 minutes on the bike and 2 miles running

Tuesday:
Fartlek Interval running for about 30 minutes
followed by a 3 mile run
finished with a 20 mintue stationary bike

Wednesday:
Repeat Monday

Thursday:
5 mile run
30 minutes on bike

Friday:
Same as monday

Saturday:
2 mile run for speed
3 miles for plan cardio

Sunday (optional):
5 mile run.

My diet doesn't change much. On days I lift, I'll eat a high protein breakfast with some carbs (i.e. eggs, ham, and grits). For lunch I'll eat something like grilled chicken. For dinner (after lifting) I'll eat some lean meat or just have a protein shake, and have a piece of fruit.

On days I run, I'll eat eggs, whole wheat toast and grits for breakfast. For lunch I'll eat a salad with a little meat in it. For dinner I'll eat something light, such as a peanut butter sandwich or fruit. Occasionally I'll eat a can of soup or lean meat.

For snacks, I'll usually have either fruit, nuts or occasionally a cereal bar.

I drink mostly water, however, I'll occasionally drink diet soda. I don't drink juice often, but when I do, it's usually orange or cranberry. I also take multi-vitamin daily.

02-03-2004, 07:50 PM	#5 (permalink)
forseti-6 Existentialist Location: New York City	I'm 5'7" 159, 11% body fat. I am training for Army Ranger. Workout: Monday: Full body workout Back: Pullups, Rows Triceps: Pull downs, dips Biceps: Curls Shoulders: Shrugs, military presses, front raises Legs: Squats, quad extensions, hamstring extensions, calve raises Chest: flat bench press, inclined bench press, tons of pushups Abs: leg raises, declined bench situps, crunches Cardio: usually 30 minutes on the bike and 2 miles running Tuesday: Fartlek Interval running for about 30 minutes followed by a 3 mile run finished with a 20 mintue stationary bike Wednesday: Repeat Monday Thursday: 5 mile run 30 minutes on bike Friday: Same as monday Saturday: 2 mile run for speed 3 miles for plan cardio Sunday (optional): 5 mile run. My diet doesn't change much. On days I lift, I'll eat a high protein breakfast with some carbs (i.e. eggs, ham, and grits). For lunch I'll eat something like grilled chicken. For dinner (after lifting) I'll eat some lean meat or just have a protein shake, and have a piece of fruit. On days I run, I'll eat eggs, whole wheat toast and grits for breakfast. For lunch I'll eat a salad with a little meat in it. For dinner I'll eat something light, such as a peanut butter sandwich or fruit. Occasionally I'll eat a can of soup or lean meat. For snacks, I'll usually have either fruit, nuts or occasionally a cereal bar. I drink mostly water, however, I'll occasionally drink diet soda. I don't drink juice often, but when I do, it's usually orange or cranberry. I also take multi-vitamin daily. __________________ "Don't cry because it's over. Smile because it happened." - Dr. Seuss Last edited by forseti-6; 02-03-2004 at 07:55 PM..