| What is your personal fitness routine/workout regimen?
Posted: 12/10/2007 10:09:56 AM | I've done loads of stuff in my lifting 'career'. I've not done anything in 3 weeks, but usually I do some sort of full body routine, or something approximating it. Some of the stuff I've done:
- Chad Waterbury's Total Body Training
- Legs/back/bis then chest/shoulders/tris then rest, then repeat
- Upper/lower split with the upper day based around a variation of DC training (rest/pause stuff) with a horizontal and vertical push and a horizontal and vertical pull, and a bicep and tricep isolation. The lower day was volume squatting
- Body part split on weekly rotation (hate this, crap gains)
- Very, very basic rest/pause training consisting only of a squat or deadlift variation, and 1 or 2 pushes and 1 or 2 pulls variously along the horizontal and vertical planes, depending on the rotation of the exercises. Took about 15 minutes | |
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| What is your personal fitness routine/workout regimen?
Posted: 12/13/2007 1:42:37 PM | Exercise stress, diet, supplementation, and rest are the main key factors to alter my body chemistry and body shape, from my own experience.
I get restless and do mad mixing w/ my routine. I never do the same routine more than 2x in a month. Once a week I workout w/my friend to do some exercies that require a spotter. Most of the week I work solo. Free weights are the norm 4-5 days/week.
My diet stays high in protein with limited sodium/fat/sugars. I drink at least 2 protein drinks/daily along w/ (3) solid food meals.
Everyone is different and respond to different stimuli. | |
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| What is your personal fitness routine/workout regimen?
Posted: 12/15/2007 6:47:25 PM | full body weight routine(m,w,f or t,th,sat) consisting of all major power and compound movements and some core work at the end of each workout. Off days is conditioning, varies between kettlebells, jump rope, sprints, mile run, station work, boxing, etc...
Eat what I want when I want, try to limit the processed sugars and trans fats while eating plenty of good starches, lot of protein, and some efas from food and some from supps. | |
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| What is your personal fitness routine/workout regimen?
Posted: 12/17/2007 8:14:13 PM | I think I need to change my exercise plan. Getting bored lately. The only think I can't/don't need to change is all the walking I do. Admittedly though.. with the weather being so cold, I'm starting to hate that... but alas... if I wanna get to work, I have to walk!
I'm considering yoga.. I'm not fond of it.. seems dull to me, but I'll give it a shot. | |
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| What is your personal fitness routine/workout regimen?
Posted: 12/17/2007 10:03:27 PM | 4 on 1 off split. Day 1 - legs
Day2 - back + bicepts
Day3 - chest + tricepts
Day 4 - shoulders + abs
Day 5 - rest
No more than 12 sets per bodypart. Ilike to keep the pace fast so i dont have to do cardio separatly. This works best for me. I look better at 34 than I did at 21. | |
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| What is your personal fitness routine/workout regimen?
Posted: 12/30/2007 10:51:18 PM | 5-10mins of warmup jumping jacks, skipping
I do about 20-30 mins of medium/full power striking using my martial arts experience // shadow boxing
30-45mins of various strength building with a lot of stretching in between.
good diet of chicken, eggs, yogurt, brown rice, whole wheat bread/pasta veggies, low amounts of salt (and only sea salt if any), avoid foods high in suger, no processed food.
multivit supplement everyday, vit c supp, vit a, fish oil (only because seafood is so damn $$$, but I love it!!) | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/5/2009 10:02:47 PM | I do a 4 day split but also train quads every 4 days just doing squats even if it falls on another workout day.
day 1.
back, biceps
day 2.
shoulders, traps
day 3.
rest (unless it's time for my squat day where i do about 6 to 8 sets of squats- wide and narrow)
day 4.
hamstrings, calves i usually do 1 to 15 minutes of fairly intense cardio to really warm up and my weight workouts rarely last more than an hour. I'm training heavy right now so i've backed off on the volume just a little for my biceps and triceps because they get so much work with back and chest. on an off day i'll do some cardio on the bike or i'll go do a spin class.
my goals for next summer is around 205 to 210 pounds at approximately 10% bf, this year after a long lay off i got up to a pretty hard 207 then dieted down to a pretty cut ( but not ripped) 183 at under 10% while getting stronger in the process.
currently i am 192 and i'm guessing around 12% bf and should be hitting 200 pounds in the next month.
** i also do other quad exercises but for the next several months it's squattttttts!
also if i feel the need for a rest day i take it and don't feel guilty at all, sometimes the best thing you can do in the gym is take a day off. | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/6/2009 1:06:42 AM | Last 6 months I've been on a two way split, training every other day, one exercise for each muscle (apart from back, two for that, horizontal and vertical) for one set, rest/paused three times. One day, torso/shoulders, the other day legs and arms. However, I fractured my ankle 6 months ago and my only leg exercises have been leg extensions and curls.
Now I can squat and deadlift again I'm going onto an upper/lower split to put some meat on my legs. | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/6/2009 1:31:04 AM | For weight loss I am doing one of the best combo's out there. period.
Barbell complexes combined with Hiit training.
For 35-40 year old...
Whats your goals?
Whats your training past?
Whats your diet look like?
Do you have any injuries?
Have you had time with a personal trainer?
What did they tell you?
If you want links and some general info/opinion I have some stuff. Though just like anything else you hear fitness related, take what you here and be critical of it. I like to try and find documentation or a consensus supporting it. Though often even that can be wrong.
Lots of dudes think curling and bench pressing every day is the way to go... | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/6/2009 1:42:45 AM |
For weight loss I am doing one of the best combo's out there. period.
Barbell complexes combined with Hiit training.
Yikes! I took well over a year out of training and my first six months back was spent purely on building strength and size back, but after that I started doing more conditioning work and started straight into the complexes.
I went:- deadlift, stiff legged deadlift, bent over row, power clean, front squat, push press, back squat, good morning, 6 reps of each, then 5 for the next set, and so on, got up to 132lbs with it, it leaves you feeling like you've been hit by a train! Absolutely brutal, and it killed my grip, my forearms were on fire.
Complexes definitely separate the men from the boys. | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/6/2009 1:48:36 AM | I started my rep scheme wrong today(accidentally two extra reps) and nearly vomited from the exertion.
The complex I did today was:
Bent Over Barbell Row
Hang Clean
Front Squat + Push Press Hybrid
Jump Squat (bar on back)
Good Morning | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/6/2009 2:00:09 AM | That's rough. What set/rep scheme were you using and what sort of loading compared to your max or any particular lift?
I figure the weight I was using I could've got maybe 20 reps or something with the push press or power clean part of the movement, but you soon find your energy being sapped when you're doing 48 reps in your first set! | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/6/2009 2:48:06 AM | Personal reagime is 2 hours exercise a day.
Normally a mixture of either 1000m swim, 5k run, cardio work in the gym and cycling.
Getting to level of fitness I am looking for is a challenge but worth the effort. | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/6/2009 3:26:12 AM |
I started my rep scheme wrong today(accidentally two extra reps) and nearly vomited from the exertion.
The complex I did today was:
Bent Over Barbell Row
Hang Clean
Front Squat + Push Press Hybrid
Jump Squat (bar on back)
Good Morning
On my conditioning days I also usually do complexes similar to that.
Mine is currently:
hang snatch
overhead squats
back squats
good morning
bent over row
deadlifts
I do each exercise for 6 reps and do 4 cycles for time.
My current program is:
monday- heavy legs
tuesday- horizontal push/ pull
wednesday- (AM) light legs (PM) conditioning
thursday- vertical pull/ push
friday- medium legs
saturday- (AM) horizontal push/ pull (PM) arms
sunday- conditioning | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/6/2009 4:18:08 AM | Actually I don't eat that much. Throughout the year I track my calories on fitday.com.
Whether I'm trying to add mass or cutting, my calorie intake usually fluctuates only between 3000-3200 (when trying to add mass) and 2400 (when cutting). I'm a believer that the lower your intake when trying to add mass, the less fat you're likely to accumulate. Along the same lines, the higher your intake when cutting, the less muscle you're likely to sacrifice.
An example of my volume for my heavy leg session:
Began with recumbent bike for 5 min as warmup.
Did some dynamic stretching.
Then did some calf work. 2 warmup sets and 3 worksets.
First exercise was front squats.
I did 10 sets though 5 of those sets I considered warmup. The warmup sets were reps of 5, worksets, sets of 3 and 1's.
Then did walking lunges. Usually do 5 sets of 10 steps. Yesterday I only got 8 on my 4th set and stopped there. Set a PR for myself with 110lb dumbells.
Last exercise was 5 sets of back squats. Only sets of 3 reps on this day though.
I then do static stretching for 15-20 min.
This is one of my loner workouts because I may rest between 3-4 min between sets on heavy days. | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/6/2009 6:21:40 AM | Currently 5'11" 268 lbs. @ 12% bodyfat -- and still trying to get big...
Have done Max-OT, later incorporated much of Doggcrapp/DC training (stetches, progression, widow makeer for legs and occasionally rest-pauses) into it. Currently doing FST-7.
Mon - legs, Tue - chest, Thur - back, Fri - Shoulders and Arms. Typically 3-4 sets of 3 to 4 exercises per bodypart plus the FST-7 sets. Primary focus is heavy compound movements for 6-10 reps. | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/7/2009 6:25:30 AM |
Actually I don't eat that much. Throughout the year I track my calories on fitday.com.
Whether I'm trying to add mass or cutting, my calorie intake usually fluctuates only between 3000-3200 (when trying to add mass) and 2400 (when cutting). I'm a believer that the lower your intake when trying to add mass, the less fat you're likely to accumulate. Along the same lines, the higher your intake when cutting, the less muscle you're likely to sacrifice.
This is one of my loner workouts because I may rest between 3-4 min between sets on heavy days.
~ How many of those calories are you burning up in the gym? | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/7/2009 6:35:27 AM | Monday:
AM -- Pecs, LIC
PM -- Conditioning (legs, core, interval training), BJJ
Tuesday:
AM -- Biceps, LIC
PM -- BJJ, MMA (after Oct 10)
Wednesday:
AM -- Power cleans, LIC
PM -- Conditioning (upper body, core, interval training), BJJ for two hours
Thursday:
AM -- Lats, LIC
PM -- BJJ for two hours, MMA (after Oct 10)
Friday:
AM -- Triceps, LIC
PM -- BJJ
Saturday:
AM -- Conditioning (iso holds, core, interval training) BJJ for one or two hours, depending
Sunday:
Rest | |
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| What is your personal fitness routine/workout regimen?
Posted: 10/7/2009 11:12:32 AM |
Whether I'm trying to add mass or cutting, my calorie intake usually fluctuates only between 3000-3200 (when trying to add mass) and 2400 (when cutting). I'm a believer that the lower your intake when trying to add mass, the less fat you're likely to accumulate.
It will also take you MUCH longer to add that muscle in the first place, especially with the amount of training you're doing.
Nobody ever got big on 3000 calories a day. | |
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