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Old 02-03-2004, 04:54 AM   #1 (permalink)
The Northern Ward
 
Location: Columbus, Ohio
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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Old 02-03-2004, 02:16 PM   #2 (permalink)
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Location: Orange County, California
My advice is that your routine is horrible

also, you only eat 3 times a day (one meal being a salad)? /shudder
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Old 02-03-2004, 02:53 PM   #3 (permalink)
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Location: Orange County, California
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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Old 02-03-2004, 07:14 PM   #4 (permalink)
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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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Old 02-03-2004, 07:50 PM   #5 (permalink)
Existentialist
 
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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.
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Last edited by forseti-6; 02-03-2004 at 07:55 PM..
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Old 02-03-2004, 09:03 PM   #6 (permalink)
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Location: Alaska, USA
Quote:
Originally posted by Plan9
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.

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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Old 02-03-2004, 09:06 PM   #7 (permalink)
Banned
 
Location: Orange County, California
I buy my food in bulk at Sams Club since I eat so much. For the natural things like Natural Peanut butter etc, I find them pretty cheap at Trader Joes.
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Old 02-04-2004, 04:11 AM   #8 (permalink)
The Northern Ward
 
Location: Columbus, Ohio
Quote:
Originally posted by Plan9
My advice is that your routine is horrible

also, you only eat 3 times a day (one meal being a salad)? /shudder
It's a big salad...

I'll start a better workout routine when I get access to the gym.
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Old 02-04-2004, 09:45 AM   #9 (permalink)
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Location: Ontario, Canada
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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Old 02-05-2004, 08:45 AM   #10 (permalink)
The Northern Ward
 
Location: Columbus, Ohio
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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Old 02-05-2004, 01:50 PM   #11 (permalink)
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Location: CFB Gagetown, NB, CANADA
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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Last edited by seizei; 02-05-2004 at 01:55 PM..
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