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02-03-2004, 04:54 AM
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#1 (permalink) |
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The Northern Ward
Location: Columbus, Ohio
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Your workout routine - diet
I'm curious as to what peoples routine is in terms of their health/fitness. Just a list of the sets you do, the goal of your workout (strength training, aesthetics, etc) will do, I'll give an example. It's been a while since I've done my crazy football workouts, but this is what I do now.
Strength Training Monday - Upper Body: Flat Bench Press Curls Tricep Extension Knuckle Pushups Crunches Running Wednesday - Lower Body: Leg Press Toe Raise Knee Extention Box Squats Running (running after lower body workout is hilariously entertaining) Crunches Knuckle Pushups Friday - Kick your mother fucking ass day: Friday is a combination of Monday/Wednesday. Sunday - Cardio. Run. Diet - I eat a salad at work, turkey sandwich for lunch, some kind of meat (steak, porkchop, meatloaf etc.) mashed potatos and some corn for dinner usually. I get a 60% discount to a pretty nice gym, but haven't gotten ahold of the chick I'm supposed to talk to yet. I'll add some different sets for other muscles when I have access to some proper equipment. Post your routine and ask/offer advice if you want. -Phaenx
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"I went shopping last night at like 1am. The place was empty and this old woman just making polite conversation said to me, 'where is everyone??' I replied, 'In bed, same place you and I should be!' Took me ten minutes to figure out why she gave me a dirty look." --Some guy |
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02-03-2004, 02:53 PM
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#3 (permalink) |
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Banned
Location: Orange County, California
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As far as my routine, here it is. I am 6' 175 with 9% BF. My current goal is a clean bulk. I change my routine up monthly but here is my current one:
Monday: Chest & Tri Bench Press Incline Bench Decline Bench Weighted Dips Tricep Pulldowns close grip tri press on bench overhead dumbell tricep extensions Tuesday: Abs and HIIT Cardio (20 mins) Wednesday: Back & Biceps Lat Pulldown Upright Dumbell Rows Middle Back Shrugs using incline bench Deadlifts Barbell Curls Incline Dumbell Curls Preacher Curls *sometimes a set of hammer or concentration curls if my Bis aren't dead yet Thursday: Legs Leg Extentions Leg Curls Weighted Calf Raises Squats or Lunges (depending how my knees feel) Friday: Shoulders & Traps & Abs Military Press Upright Rows Cuban Press Shrugs Crunches (various types to target all of my muscles in abdominal region) Saturday: Cardio (usually a HIIT session) Sunday: REST  Nutrition: Hmmm, well I try and mix it up but for the most part I eat the same thing everyday. Right now I am trying to add muscle so I am eating more then usual (increased the portion size). My Supplements are currently: Multivitamin, Whey, Swole V.2, Vitamin C, and Glutamine. My daily meals right now are the following: breakfast: oatmeal, protein shake made with milk (or sometimes 1 whole egg and 6 egg whites instead of protein shake). snack: cottage cheese and some turkey Lunch: usually a turkey or chicken breast sandwich on whole wheat w/ lettuce tomato & mustard for the toppings, or a can of tuna on whole wheat bread with some sort of fruit or vegetable. snack: Protein Shake and a tablespoon of natural peanut butter on celery or handful of almonds or handfull of peanuts . Dinner: Varies a lot but for the most part I will eat chicken breast or some kind of fish, sweet potato or yam, and broccoli (or another vegetable) Snack: Protein shake made with milk and bowl of oatmeal and a small piece of fruit (this is my post workout meal) When I am trying to shed bodyfat I cut down my portions but I stick with the same types of food. If you notice, I don't eat anything processed. Even the peanut butter that I get is the natural kind and not that sugary Jif/Peater Pan stuff. Last edited by Plan9Senior; 02-03-2004 at 09:03 PM.. |
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02-03-2004, 07:14 PM
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#4 (permalink) |
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Insane
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I do alot of the same stuff as Plan but heres mine anyway:
Monday: Arms mostly do: Military presses Dumbbell whatever they are where you make 45 degree angles to your side then put em straight over head bench presses Wednesday: Squats Curls Hang Cleans Friday: Whatever I feel like at my house Depends alot on how sore I am since I lifting for over an hour and a half on mon/wed Saturday: normally not to sore from Friday since its on a machine and I tend to not get to sore on my weight machine normally do legs today or arms if did legs yesterday Also on Monday/Wednesday I do lots of stretchs mostly Hopping squats/backwards walking lunges/Russian type boot walks and ALOT of sprinting (all the stretches etc are to improve running speed and also cool down a bit to avoid pulling a muscle etc. [although sometimes the cooldowns are harder then the lifts themselves]) For my diet I do the same general thing: Breakfast: Cereal, cut up some fruit inside if I have time but normally im to tired haha Snack/lunch: Cereal Bar, yogurt, and a banana when I get home at 4:30 after lifting or whatever: 6 egg whites and a random meat normally steak from a night before Dinner: Depends alot of times im never hungry but Ill eat a random meat or just complain about everything offered saying its unhealthy or has to many calories ^^ Throughout the day:4 Bananas and a bowl of spinach with lots of pepper and tobasco by the way for the recipe on the egg whites, honestly they taste pretty bad and they have low calories so I make em like this to add some flavor and give you some energy: Cottage Cheese (little less then a fork full) Milk (Judge accordingly but most of the time I just poor a bit probaly 1/2 a cup if I estimated though) Pepper 6 Egg whites 1 and 1/2 yolks or 2 depending on how well I crack them most of time 2 Put pam and a little bit of butter on the pan so dont burn however once they finish it should all be below the eggs since they puff up instead of absorbing it just tilt your plate a bit to the side and soak off all the butter. cook in pan using a wooden spoon and after done I put alot of tobasco (you can use garlic salt but I dont like wasting all my daily sodium just making the egg whites taste good and also tobasco has 1/10 the sodium compared to garlic salt or just salt) I do this to add flavor, calories for energy, and alot of vitamins vitamins/minerals from the milk/cottage cheese My biggest problem is at the moment Im never hungry and I cant stand artifical foods yet Im getting no where near the 1750 calories in a day you need Im more in the 1.2 k range and thats being generous. So any suggestions on some decent calorie foods but with low fat? Almost all foods to get some extra calories from are terrible for you. Last edited by cait987; 02-03-2004 at 07:17 PM.. |
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02-03-2004, 07:50 PM
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#5 (permalink) |
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Existentialist
Location: New York City
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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.
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"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.. |
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02-03-2004, 09:03 PM
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#6 (permalink) | |
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Leave me alone!
Location: Alaska, USA
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Quote:
I am really starting to feel the same way. Processed food is becoming rare in my diet. I do like an occasional Snickers bar. Do you shop the outter walls of the grocery store and avoid the isles in the middle? It helps me avoid the refined foods and puts me in the fruits, veggies and meats.
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Back button again, I must be getting old. |
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02-04-2004, 04:11 AM
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#8 (permalink) | |
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The Northern Ward
Location: Columbus, Ohio
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Quote:
I'll start a better workout routine when I get access to the gym.
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"I went shopping last night at like 1am. The place was empty and this old woman just making polite conversation said to me, 'where is everyone??' I replied, 'In bed, same place you and I should be!' Took me ten minutes to figure out why she gave me a dirty look." --Some guy |
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02-04-2004, 09:45 AM
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#9 (permalink) |
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Addict
Location: Ontario, Canada
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Stats: 6'5", 226, 14% BF.
My routine isnt based on days of the week since its subject to change with my schedule and my work out partners schedules (on days when we can go together). On days when i dont lift i usually do cardio. I usually do about 4 or 5 exercises for any body part out of my list of possible exercises, and try to super set as much as possible. I like to mix things up as much as possible so my body doesnt get too used to any set routine. so far my routines have been great. i'm sore every day after i work out and i have been getting awesome results. Day 1: Shoulders / Traps / Abs Shoulders Arnold Press Military Press Behind the neck press Lateral raises Front raises Bent over lateral raises Traps Front raises w/ dumbell Front raises w/ barbell rear raises w/ dumbell rear raises w/ barbell side raises w/ dumbell abs leg raises crunches declined sit ups Day 2: Back / Biceps back Chin ups wide grip Behind the neck pull downs upright rows (close grip on hammer strength) upright rows (wide grip on cables) upright low row (on hammer strength) lower back extensions deadlifts Biceps spider curls concentration curls flat barbell curl cambered barbell curl hammer barbell curl alternating dumbell curls cable curls preacher curls Day 3: Chest / Tri's Chest Flat barbell press Flat dumbell press incline barbell press incline dumbell press decline barbell press decline dumbell press flat cable fly flat dumbell fly incline cable fly incline dumbell fly decline cable fly decline dumbell fly tri dips (on hammer strength because its easier to add more weight than a weighted dip) cable pull downs w/ rope or flat bar or V bar or cambered bar skull crushers tricep kickback single arm overhead tricep extensions day 4: legs / abs legs squats 45 degree leg press hack squats lunges leg extensions leg curls calf raises seated calf raises abs same as before. Eating: as much as possible. whatever tastes good. I dont eat fatty foods though. i generally eat healthy about 95% of the time. my only real weakness is beer. I only suppliment with whey protien. once when i wake up & once as soon as i am done working out. i mix it with 3/4 cup water, 1/2 cup skim milk, 1 ice cube, 1 low fat oreo, and sometimes 1 50mg zinc pill.
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"That's why you're the judge and I'm the law-talking guy." Lionel Hutz |
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02-05-2004, 08:45 AM
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#10 (permalink) |
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The Northern Ward
Location: Columbus, Ohio
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Alright, I got access to the gym today. I'm going to steal Plan9's routine/nutrition and see how that works out for me because I like him.
Just a question or two though, how many hours between meals/snacks, and what if anything to avoid (besides sugar) in my diet. I bought some mega whey protein and multivitamins today as well, got the GNC gold card so I should be set. 40 dollars for a tub of that shit, good lord.
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"I went shopping last night at like 1am. The place was empty and this old woman just making polite conversation said to me, 'where is everyone??' I replied, 'In bed, same place you and I should be!' Took me ten minutes to figure out why she gave me a dirty look." --Some guy |
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02-05-2004, 01:50 PM
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#11 (permalink) |
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Purple Monkey Dishwasher
Location: CFB Gagetown, NB, CANADA
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Routine:
Monday Chest and Triceps Incline Flys Bench Press Incline Press (finishing off each set with 10 more short reps at the full extension of the movement to hit serratus anterior) Dips Cable Flys Kickbacks Lying Triceps extension cable pushdowns overhead extension Tuesday Abs, Cardio and Martial Arts Kneeling cable crunches (favourite exercise of ALL TIME!!!) decline crunches, w/ obliques as well cable side bends weighted leg raises 15 mins HIIT - change it up, anything from treadmill, to bike, to stepper, to heavy bag work. Heavy bag work is most fun  3 hours MA training Wednesday Legs and Biceps Leg extensions leg curls calf raises leg press 4 exercises on that 'girl' machine, with the rotating wheel and padded arm - to work fast twitch in quads, hamstrings, abductors and adductors Barbell curls preacher curls cable curls Thursday Cardio and Martial arts Same deal as Tuesday, just without the abs. They're still sore Friday Shoulders, Back, and Abs Front Raises Lateral Raises Rear Lateral raise One arm press Upright Row One arm lateral raise Dead lifts Shrugs back extension kneeling cable crunches side bends decline crunches weighted leg raises Saturday Martial arts 2 hours MA training I'd do more on saturdays, but I get home form martial arts, on 3 hours sleep (I work LATE), and have 2 hours before I go to work. I usually nap. Sunday REST!!!!!! Stretching is everyday, and I do some martial arts stuff everyday anyway, just more on tues, thurs, and sat. Diet: Breakfast - 2 eggs, banana/apple/orange/grapefruit, cereal, juice Snack - Protein shake with milk Lunch - usually tofu and vegetables with rice snack - nuts or fruit, another shake if strapped for time Dinner - work at night at pizza place, so dinner is usually a small pizza with mushroom, spinach, broccoli, etc, and feta/mozzarella cheese. Snack - when I get home from work, usually nuts, crackers, cheese, or peanut butter Supplements: multivitamin, vitamin C, whey protein I also drink about 6 L of water a day Main goal is to gain a little mass, but remain lean, fast and flexible for martial arts. I am 5'10", 160-165, 9-10%BF.
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"If you're not weird, you're not interesting". I'm very interesting ... seizei; (adv - Japanese) at the most; at best; to the utmost; as much (far) as possible. (pronounced - say-zay) Last edited by seizei; 02-05-2004 at 01:55 PM.. |
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| diet, routine, workout |
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