Post Your Current Routine!!!

[dyaus]

Format is as follows, you dont have to include everything but it will help:

Age:
Sex:
Height:
Weight:
How Long Have You Been Working Out?:
Goals:

And then post your routine as you wish, including any supplements that you take, etc.

This thread will provide a basis for people of similar builds and goals to compare, develop, and evaluate routines.

[dyaus]

I might as well go first:

Age: 22
Sex: Male
Height: 5'9
Weight: 145lb
How Long Have You Been Working Out?: Over 2 years
Goals: Strength and Size, the former being a priority.

Curent Routine as of 1/17/05:

Day 1 - Chest and Shoulders, Assistance/Light Day
Day 2 - Back, Traps, and Arms
Day 3 - Chest and Shoulders, Heavy/Maximum Effort day
Day 4 - Legs and Abs

The entire split lasts around 2 weeks. Chest and Shoulders are points of focus due to recent plateau.

Supplements:
Whey Protien.

[sidhu97]

Age 25,male, 179, 1 yr
Day 1: Chest and Shoulders
Day2: Legs nd abs
Day3 : off
Day 4: Arms and back
Day 5: Chest and Shoulders
Day 6; Legs nd abs

MRP,Nitrotech, Amino, Animal Pak and Animal Stak.

[dyaus]

Animal Pack and Animal Stack.

How are those working out for you?

Ive heard from various people that they either works great or mess you up royally.

[bigbobs]

Right now I'm following this, sometimes i mix up the exercises a bit if certian equipment isnt available or if im just in the mood for a change. Normally I would not do as much cardio as I have in this routine I'm just trying to slowly shed a few pounds right now though. The numbers after the exercises are just the # of working sets I do. Reps are about 6-8 for most upper body exercises. I only do legs once a week, whereas everything else is twice because my knees hurt when I do them more often, and I'm not trying to focus on building my legs since naturally they've been better than my other bodyparts.

Tuesday: Chest, Delts, Triceps, Traps
Flat barbell press 2
Incline dumbbell press 2
Decline dumbbell flyes 2
Lateral raises 2
Rear delt machine 2
Seated barbell press 1
Lying tricep press 2
Overhead (two-hand) dumbbell extensions 2
Dips 1
Barbell shrugs 3
30 minute cardio

Wednesday: Back, Biceps, Forearms
Barbell rows 2
Lat pulldowns 2
T-bar rows 2
Cable curls 2
Alternate dumbbell curls 2
Barbell preacher curls 1
Standing wrist curls 3
Reverse barbell curls 2
30 minute cardio

Thursday: Legs
Leg extensions 3
Squats 2
Leg Press 2
Lying leg curls 4
45 minute cardio

Friday: Calves, Abs, Cardio
Standing calf raises 3
Seated calf raises 3
Toe presses 2
Crunches 3
Seated leg raises 3
Cable crunches 2
60 minute cardio

Saturday: Chest, Delts, Triceps, Traps
Flat barbell press 2
Incline dumbbell press 1
Decline dumbbell flyes 1
Lateral raises 2
Rear delt machine 2
Tricep pressdowns 2
Overhand (one-hand) dumbbell extensions 2
Dumbell shrugs 3
45 minute cardio

Sunday: Back, Biceps, Forearms
Deadlifts 1
Lat pulldowns 2
Barbell rows 2
Alternate dumbbell curls 2
Cable curls 2
Standing wrist curls 3
Reverse barbell curls 2
45 minute cardio

Monday: Calves, Abs, Cardio
Standing calf raises 3
Seated calf raises 3
Toe presses 2
Crunches 3
Seated leg raises 3
Cable crunches 2
60 minute cardio

[indianchick87]

Format is as follows, you dont have to include everything but it will help:

Age:
Sex:
Height:
Weight:
How Long Have You Been Working Out?:
Goals:

And then post your routine as you wish, including any supplements that you take, etc.

This thread will provide a basis for people of similar builds and goals to compare, develop, and evaluate routines.

age: 17
sex: female
height: 5'6
weight: 112
how long have yu been workn out?: never did
goals: i thinK i need to start workn out :rabbit:

[dyaus]

Right now I'm following this, sometimes i mix up the exercises a bit if certian equipment isnt available or if im just in the mood for a change. Normally I would not do as much cardio as I have in this routine I'm just trying to slowly shed a few pounds right now though. The numbers after the exercises are just the # of working sets I do. Reps are about 6-8 for most upper body exercises. I only do legs once a week, whereas everything else is twice because my knees hurt when I do them more often, and I'm not trying to focus on building my legs since naturally they've been better than my other bodyparts.

Tuesday: Chest, Delts, Triceps, Traps
Flat barbell press 2
Incline dumbbell press 2
Decline dumbbell flyes 2
Lateral raises 2
Rear delt machine 2
Seated barbell press 1
Lying tricep press 2
Overhead (two-hand) dumbbell extensions 2
Dips 1
Barbell shrugs 3
30 minute cardio

Wednesday: Back, Biceps, Forearms
Barbell rows 2
Lat pulldowns 2
T-bar rows 2
Cable curls 2
Alternate dumbbell curls 2
Barbell preacher curls 1
Standing wrist curls 3
Reverse barbell curls 2
30 minute cardio

Thursday: Legs
Leg extensions 3
Squats 2
Leg Press 2
Lying leg curls 4
45 minute cardio

Friday: Calves, Abs, Cardio
Standing calf raises 3
Seated calf raises 3
Toe presses 2
Crunches 3
Seated leg raises 3
Cable crunches 2
60 minute cardio

Saturday: Chest, Delts, Triceps, Traps
Flat barbell press 2
Incline dumbbell press 1
Decline dumbbell flyes 1
Lateral raises 2
Rear delt machine 2
Tricep pressdowns 2
Overhand (one-hand) dumbbell extensions 2
Dumbell shrugs 3
45 minute cardio

Sunday: Back, Biceps, Forearms
Deadlifts 1
Lat pulldowns 2
Barbell rows 2
Alternate dumbbell curls 2
Cable curls 2
Standing wrist curls 3
Reverse barbell curls 2
45 minute cardio

Monday: Calves, Abs, Cardio
Standing calf raises 3
Seated calf raises 3
Toe presses 2
Crunches 3
Seated leg raises 3
Cable crunches 2
60 minute cardio


you work out 7 days a week?
Doesnt that wear you out?

[bigbobs]

For now, yes, I'm working out 7 days a week, just so I can get in enough cardio to burn some fat while not having my workout sessions too long. The time I spend doing weights is the same on the "every-day" routine as it would be for a traditional 4-6 day a week routine...so all it means is my workouts (excluding cardio) are shorter when I go every day....so given that the volume is still the same I don't think it would burn one out.

[Sweet Miasma]

Age: 22
Sex: female
Height: 5'1"
Weight: 113
How Long Have You Been Working Out?: this is my fifth week
Goals: tone up.

i start out with 30 min cardio on the cycle at about 75-89 rpm (varies)
then i do

leg press, 2 reps of 15 @ 45 lbs
leg curls, 2 reps of 15 @ 25 lbs
chest press, 2 reps of 15 @ 15 lbs
bicep curl, 2 reps of 15 @ 15 lbs

and then i do my ab exercises...
i do about 3 different machines
ab crunches, 5 reps of 20
some type of ab machine, 3 reps of 30 @ 50 lbs
and another type of ab machine, 2 reps of 20 @ 20 lbs

from there i finish off with hip abductors
hip abductor for inner thigh, 2 reps of 30 @ 25lbs
hip abductor for butt and sides, 2 reps of 30 @ 30 lbs

and thats it....
as for supplements
i take multi vitamins...


and thats my daily routine...i go to the gym about 4-5 days a week

[dyaus]

For now, yes, I'm working out 7 days a week, just so I can get in enough cardio to burn some fat while not having my workout sessions too long. The time I spend doing weights is the same on the "every-day" routine as it would be for a traditional 4-6 day a week routine...so all it means is my workouts (excluding cardio) are shorter when I go every day....so given that the volume is still the same I don't think it would burn one out.
Got ya.

So you spread the same volume over a longer span.
Interesting approach.

[dyaus]

Age: 22
Sex: female
Height: 5'1"
Weight: 113
How Long Have You Been Working Out?: this is my fifth week
Goals: tone up.

i start out with 30 min cardio on the cycle at about 75-89 rpm (varies)
then i do

leg press, 2 reps of 15 @ 45 lbs
leg curls, 2 reps of 15 @ 25 lbs
chest press, 2 reps of 15 @ 15 lbs
bicep curl, 2 reps of 15 @ 15 lbs

and then i do my ab exercises...
i do about 3 different machines
ab crunches, 5 reps of 20
some type of ab machine, 3 reps of 30 @ 50 lbs
and another type of ab machine, 2 reps of 20 @ 20 lbs

from there i finish off with hip abductors
hip abductor for inner thigh, 2 reps of 30 @ 25lbs
hip abductor for butt and sides, 2 reps of 30 @ 30 lbs

and thats it....
as for supplements
i take multi vitamins...


and thats my daily routine...i go to the gym about 4-5 days a week

cool
:)

[Dansta]

What a long workout you have BigBobs.

I haven't got the free time or the motivation to do that much 7 days a week.

At the moment I follow the HIT principle of not doing much, very few times a week.

I'll only do weights 2 days a week:

Day 1:
Bench - 3 sets of 6 reps
Dumbell Shoulder Presses - 3 sets of 6 reps
Tricep push-downs/extensions/splits - 3 sets of 18 reps

Day 2:
Squats - 3 sets of 6 reps
Dead Lift - 3 sets of 6 reps
Back Rows - 3 sets of 6 reps
Bicep Curls - 3 sets of 6 reps.

Seems a bit minimal, but I've noticed the amount of weight I can lift is increasing much faster then when I was doing multiple exercises per muscle.

BigBobs - give me a workout plan! I don't to bulk bulk but just stay trim and get some more muscle mass, without getting fat!

[drogba15_cfc]

i got a bit of fat i want to burn quick time...neone out there wit past experience or doin the same kno or suggest a cardio routine...at the mo im only doin 2 sessions 30 mins of cardio at they gym cos i got football on twice a week...

[dyaus]

i got a bit of fat i want to burn quick time...neone out there wit past experience or doin the same kno or suggest a cardio routine...at the mo im only doin 2 sessions 30 mins of cardio at they gym cos i got football on twice a week...

try interval running.

You also need to diet.

Many people can loose weight by laying off of the junk and fast food.

[Dansta]

Just double cardio to 60 mins a day.

20 mins running
20 mins rowing
20 mins cross-training

Do it high-intensity, so much so that you ache the next morning.

[drogba15_cfc]

yea i dont eat junk food or nutin newayz..im on a high fibre diet but the son of a bitch jus dont wan2 come off!!...im gonna take danstas advice and increase my cardio levels...!!

[Sure-Is]

Age:26
Sex:M
Height:6'2"
Weight:235
How Long Have You Been Working Out?: 10yrs er so
Goals: already acheived
Diet : well without goin into detail its called the CKD (cyclical Ketogenic diet) look it up!!
Supps: Protein, Creatine, Glutamine. Mult-vits, C, R-ALA, CLA, shit i can go on forever ... just say alot.....
Routine: work out 4 days a week part:depends on what i feel like doin, cardio 3 days a week empty stomach in the mornings

[(sic)]

Age:19
Sex:male
Height: 5 foot 8
Weight: 57 kg....125(?) lb
How Long Have You Been Working Out?: 3 years
Goals: to surpass what I had before lol

Eating....
burgers, jaffa cakes, chicken, kebabs, pizza, more kebabs, chips...I'm serious here...

bench press...10 reps of 70kg 3 sets
10 negative reps 3 sets

cross over...dunno how much the weight is so i cant help there

barbell bicep curl...15kg...10 reps fromarms straight down to 90 degrees, then a further 10 reps from 90 degrees all the way up...then a further 10 reps doing normal curls....3 sets of these...

cant remember the rest...lol enjoy

[amirkhan]

emm well i'm doin a nicle n dim routine, involves shockin ma muscles more, and i find it wrks welll for me.

[bigbobs]

Age:19
Sex:male
Height: 5 foot 8
Weight: 57 kg....125(?) lb
How Long Have You Been Working Out?: 3 years
Goals: to surpass what I had before lol

Eating....
burgers, jaffa cakes, chicken, kebabs, pizza, more kebabs, chips...I'm serious here...

bench press...10 reps of 70kg 3 sets
10 negative reps 3 sets

cross over...dunno how much the weight is so i cant help there

barbell bicep curl...15kg...10 reps fromarms straight down to 90 degrees, then a further 10 reps from 90 degrees all the way up...then a further 10 reps doing normal curls....3 sets of these...

cant remember the rest...lol enjoy

Is that you in the picture? If it is you look waaaay bigger than 57 kg!!

edit: Actually I just looked at the pictures on your RD profile and while you still look bigger than 57 kg, I'm not as surprised as I was at first, because your avatar picture makes you look bigger, especially when it's shrunk to avatar dimensions.

[(sic)]

Is that you in the picture? If it is you look waaaay bigger than 57 kg!!

edit: Actually I just looked at the pictures on your RD profile and while you still look bigger than 57 kg, I'm not as surprised as I was at first, because your avatar picture makes you look bigger, especially when it's shrunk to avatar dimensions.
yeh it makes me look huge....however i am just 57kg and really not that big but quite cut...which i prefer :)

[92ndKillaKlan]

i dont work out for shi*t

[dyaus]

New split starting next week:

Monday: Powerlifting Day # 1, heavy(er) day
Deadlift 3x10, 1x1
Bench 2x10, 2x5
Squat 2 x 10, 1 x 5

Tuesday: Back and Calves
Dumbell rows 3 x 8-10
Barbell rows 3 x 6-10
Dumbell shrugs 3 x 10
Barbell shrugs 3 x 5
Pulldowns 3 x 8-10
Calf raises - 3 x 8-10

Wednesday: Chest, Shoulders, and arms
shoulder raises 3 x 10
incline dumbell press 3 x 8
tate press 3 x 10
dumbell curls 3 x 10
barbell curls 2 x 10

Friday: Powerlifting Day # 2, low weight, higher volume

This plan is very, very un-orthodox and flys in the face of many "rules" that apply to weight lifting, and this is exactly why I am trying it. I need to break some plateus and this might work, as it is very radical.

[devonhiee]

Age:18
Sex:M
Height:6
Weight:240 lbs or 108.1 kg
How Long Have You Been Working Out?: awhile but seriously about a year
Goals:make it to 300 lbs in as little body fat as possible

I take no supplements and I am vegan (no animal products, meat, daury, etc). G-d has been good to me and I myself am surprised at how far I have come with this diet.

[trainer]

If you want ot share your workout routine with anyone in this group... please use this online workout design tool to build your custom routine.

You can all login to:

http://www.desi-fitness.com/mmw/fitnesstracker/devzone/clientlogin.asp

login: rajay@mmw.com
password:rajay

Once there.. use the "new routine builder" option and build your routine. The tool is pretty intuitive... but if you have any problems...lemme know... I can point you to some help documentation.

[celicababyboy]

Age:21
Sex:m
Height:6ft
Weight:160
How Long Have You Been Working Out?:3 yrs in n out
Goals:gain weight

And then post your routine as you wish, including any supplements that you take, etc.
4days a week
2 day routine
day 1 chest, arms, back, n full court bball
day 2 abs, legs, n full court bball

[amirkhan]

Age: 18
Sex: Male
Height: 6'1
Weight: 10 stones
How Long Have You Been Working Out?: bout 2 years almost
Goals: muscle mass


Mon - Chest
tues - Legs, extra cardio
wed - Back
Thurs - shoulders
fri - tri's n bi's

also do abs evry other day n 10 - 15 of cardio before n after my workouts
Take protein shakes and creatine.

[oneg]

Age: 18
Sex: Male
Height: 5'9
Weight: 140lbs
How Long Have You Been Working Out?: Hmm don't really work out, i guess once a week during footie training.
Goals: get to 160lbs I'm a flyweight.

I'm surprised so many of you guys are my weight, even lighter. this is crazy, coz most people i know (black & white guys), tell me 140lbs for someone 5'9 is like anorexic, and that i should be atleast 160-180lbs. are desis naturally lighter weight than other races or what?

[untouchablepaki]

Age: 20
Sex: Male
Height: 6'
Weight:175lbs
How Long Have You Been Working Out?:1month
Goals: Strength and Toning

Being a beginner, I'm currecntly doing a 1day full body workout to get into the habit, in another 2 wks or so i will change it to a 3day workout where i will do it like this:
Day1: Biceps, Triceps and Chest
Day2: Shoulder and Back
Day3: Legs

i do 5mins treadmill to warm up b4 the workout which helps out during the resistance training and then i do around 30mins cardio after resistance...

[kiteboarder]

Age: 21
Sex:
Height: 5'9'
Weight: 150
How Long Have You Been Working Out?: 4
Goals: improve strength and endurance

i started out in hs with cross country running, but for the past two years it has been for triathlons. workingout is especially interesting on vegetarian diet.

I basically do weight workouts about 4 times a week. no more. give the muscles to relax.

Other than that: I run about 10 miles every other day. Swim and bike on the other days.
====
My advice: eat smaller meals throughout the day. be optimistic. cheating on meal, once a week is fine. i didnt first started to see results until about 4-5 month.

I have to take protein. I take Costco's 6lb Whey vanilla. Mixes fine in water.
==

Just help one another and ecourage people. pretty soon working out becomes routine and pizza/burger will look like shit you never want to touch.

[a_p76]

Age- 28
Starting weight for this program: 163lb as of May.
Current weight - 150lbs as of Sept 1.
height - 5'8
How long have I been working out: I've been dieting/working out correctly for 2 years.
Goals: preserve lean body mass, get ripped as much as possible.

I've increased my 10lbs on all my major lifts and remained the same for all other lifts. I've actually gained roughly 8lbs of lean body mass. My starting weight was 163lbs, mind you bulked up to that weight from 140lbs.

Supps:
Protien powder
CEE
ALA
V.S. - cycled
Clen - cycled
BCAAs
Multivitamin
Green Tea Extract
ALCAR.
Flax seed oil.

Program: (cardio is done 7 days a week @ 65-75% max heart rate for 45mins)

Day One: Back, Traps.

Day Two: Chest, Abs


Day Three: Off
.

Day Four: Legs.

Day Five: Shoulders/Arms

Day Six:: Off

Day Seven:: Begin cycle again
.

[El_Panameño]

Format is as follows, you dont have to include everything but it will help:

Age:
Sex:
Height:
Weight:
How Long Have You Been Working Out?:
Goals:

And then post your routine as you wish, including any supplements that you take, etc.

This thread will provide a basis for people of similar builds and goals to compare, develop, and evaluate routines.


Age: 21
Sex: Male
Height: 6'
Weight: 180
Howlong I've been working out: 2 years

Mondays: 20 min Run, Abdonminal, Soccer
Tuesday: 20 min Run, Chest, Biceps and Tri's
Wednesday: 20 min Run, Shoulders and Back
Thursday: Legs, Soccer

Supplements: Whey, Weight Gainer, Amino Acids

[mussi]

Age: 20
Sex: FEM
Height:174 CM
Weight:52 KG
How Long Have You Been Working Out?:1 YEAR
Goals:GOOD CONDI N BODY


DAY 1:STEP,JOGGE,LIFT WEIGHTS

DAY 2:THE SAME

DAY 3:BOXNING

DAY 4:STEP,JOGGE N WEIGHTS

DAY 5: BOXNING

DAY 6:FOOTBALL

DAY 7:STEP,JOGGE N WEIGHTS

[coolguy_127]

Age:19
Sex:m
Height:5'7
Weight:63 kgs
How Long Have You Been Working Out?: 3 months
Goals: to get 6 packs and a better bod

heres ma workout
monday: chest shoulders triceps
i start with warming up on the treadmill for 10 mins then dips 2 sets 20 to 25 each then i do pullups 2 sets 10 each ( this i do everyday xcpt ven doing legs) then i do incline press 4 sets decline press 4 sets flat press 3 sets flies incline 3 sets decline 3 sets and peck deck on some machine 2 sets then shuoulder press 2 sets front raise ,side raise 2 sets ,shrugs 3 sets triceps: both hand triceps tricpes pull downs one hand triceps kick bak all 3 sets
then i stretch and do abs if i have time
tuesday backs and biceps
i start with back back rowing with the rod 4 sets one hand rowing 3 sets pully 3 sets then i dun noe wat u call it but its some machine u gotta sit down and pull the weights towards u that 3 sets uske baad i do bicep curls 3 sets with dumbels and ez bar( alternate with ez bar working as the drop set)
on the pully 3 sets with 3 drop sets and umm yeah hammer curls and forearms 3 sets each
wednesday legs
free squats 2 sets
squats with the rod 4 sets
then its some excercise where i have to go up and down the stepper with weights in ma hand and then i do lunges 3 sets leg curls 3 sets leg extension 3 sets leg pushups 3 sets daz all i think thursday rest friday i do chect again and saturday arms i have gained one inch in about 3 months so m very happy i mean on my biceps and im soooo happpyyy

[SharpShoota]

Age: 24
Sex: Male
Height: 6' 2"
Weight: 190lbs @ 14% body fat.
How Long Have You Been Working Out? About 3 years off an on.
Goals: 200lbs @ 8% body fat.

Currently doing a 6 day routine..

Day1: Chest
Day2: Shoulders
Day3: Back
Day4: Arms
Day5: Legs
Day6: Stomach/Cardio

Only supplement I am taking is 160-200g of Whey Protein daily.

[Air]

Age: 17 Sex: male Height: 5'11 Weight: 145

How Long Have You Been Working Out?: i don't, however, playing basketball / cricket for fun is a pretty good work out and its easy and enjoyable. you work out your whole body playing basketball especially. you use every part of your body so your muscles stay stong and you stay in shape.

[Liquid Smoke]

daily routine:

100 squats with 500lbs
500 pushups with 100 pounds on my back
250 crunches with 100 pounds on my chest
100 chin ups with 50 lbs tied to each foot

yeah im a machine

[sexy_thug_no.1]

Age:18
Sex:M
Height:5'10
Weight:175
How Long Have You Been Working Out?: 11 months
Goals:200 pounds

Monday - Chest and Biceps

Tuesday - Legs and Shoulders

Wednesday - Traps and power lifting

Thursday - Back and triceps

Friday - Chest and Biceps

Saturday - Legs

Sunday - off

[harvey_mayway]

Age: 23
Sex: male
Height: 6ft 1in
Weight: 12.6stones / 180 pounds
Fat body: 14%

I started working-out 4 years ago…going to the gym 3 days a week.

Then I injured my shoulder and things changed in my life… and I didn’t get to train anymore…

I like get to go to the gym once a week if I can fit that in to my week?


But my problem is im still eatin as if im training everyday and its starting to show now…lol

I need some help… I need a routine and diet plan for 3 days a week
stopped

3 days a week……

And nutritional advice and supplement advice.. can anyone help me?

I wanta get my body fat ratio down to 10%


2.5 pounds = 1% bodyfat for me =22.5 pounds of fat I wanta turn into muscle

2500 calories =is daily intake of cals for a 140 pound guy.
1500 calories =is the daily intake of cals for a girl

1 pound of fat...= 3500 cals.

So to lose 22.5 pound * 3500 cal = 78,750 cals and that’s too much to lose….

I wanta turn it all into muscle instead…wot should I do?

I wanta hav big biceps, triceps,

[baseeji]

age:21
weight:80 kg
height:178

monday morning: tai chi
tuesday evening: soccer FCK
wednesdag morning: tai chi( meditative)
thursday: soccer FCK
Friday: indoor soccer Freinds
saturday: usually matchday
Sunday: full kickboxing

so u betta watch out

[a_p76]

Try the following for you leg day - this is designed by SwoleCat ... http://forums.steroid.com/showthread.php?t=193804 :

Try this:

1) Leg extensions - 4 to 5 sets of 15-20. Nice and slow and controlled, not heavy to put pressure on the knee. This is to thoroughly warm up/pre-fatigue the quads, not injure/stress the knees w/an open chain movement. (many make this mistake)

2) Hamstring curls - 4 to 5 sets of 15-20 using the same tempo as the extensions. Squeeze at the top, and don't lock out at the bottom. Try to flex the toes "down" at the top of the movement, you should feel the hams tighten even MORE.

You will want to superset the above. So do one set of quads, then move quickly and do the hams. That is one complete set. Rest about 2 mins, then repeat, and do this for all 4-5 sets.

Then the real work. You will do 4-5 sets of 20 rep squats. A bit wider than shoulder width, toes straight ahead w/perhaps a "slight" pointing of them outward, but not too far, it tweaks the knee. You want to use a weight that you can do about 15 reps with using a 3/2 tempo, and the last 5 should really tax you mentally but not too much physically. These are NOT rest paused. If you have to stop during the last 5 for more than 2 seconds before you do another rep, it's too heavy. You should just "want" to quit at 15, but you should be able to stick it out and hit 20. The 3/2 tempo is 3 seconds down, and 2 up w/a "slight" exlposion, but not that fast as exploding too fast is not recommended nor good for the knees. Do NOT lock out on the top, thus taking the stress off of the quads, and go ALL THE WAY down parallel when you descend. (No further than that, the ass to floor saying is b.s., you will wreck your knees)

You can use a smith machine for this to really concentrate on hitting the quads and hams at the bottom of the movement. Always, always push through your HEELS.............

4-5 sets of those and you should be cooked. Stretch after this, don't forget to. The next day you will be sore, but the day AFTER that, you will simply want to kill me.

After about a month or so of this (1 of these workouts per week, or every 6th day) you will notice your regular squat max or regular working poundages have increased quite well!! Make sure you are eating well of course and your diet/pwo offerings address your goals.

Best of luck!

[Mash007]

First Day..

Chest - Benchpress, Dumbell Press, Pec Flyes

Biceps - variations .. 3 of - Barbell Curls, Dumbell Curls, Cable Pullups, Preacher Curls, Concentration Curls

2nd - Legs - Hack Squat, Leg Press, Leg Curls

3rd Back - Pull Ups ( am SO shit at this), Cable Pulldowns, Dumbell Rows, Tbar/Machine Rows

4th - SHoulders - Machine Press, DumbellPress, Side raises, Lateral raises, bent over side raises,

Triceps, OVerhead dumbelle press (sitting down with hand behind head lifting up not over), Cable Pull, Barbell Press,

I have Protein shakes after working out.

I hate Machine shoulder presses. they piss me off.

I have problems with my lower back that I need to sort out cos its kinda fucked from a year ago.

[poetic_ninja]

19 yrs old, been working out for 3 yrs but only started bulking like 3 months ago, 165 lbs, goal is to be shredded lean at 180. height 6'2. (yea i'm skinny)
monday - chest and triceps
tuesday - off
wednesday back and biceps
thursday - leg and abs
friday - chest

[AK47IMY]

I train 5 days a week, but only train ONE body part per day, by doing this I am allowing my body enough time to recover and grow as it normally would if I were to train 3 days a week but around 2-3 body parts on those days i have found much better result doing it this way and i recomend every one try this who knows one day you might look as good as me but i dont think so

[killuminati87]

19 male

4 times a week now

mondays

back

tuesday
chest

thursday
arms

friday
legs + abs

shoulders are done with chest or arms, depending on how chest work out went

[RajaMag]

Living in India my routine is to dodge the traffic, inhale pollution, and be forced to eat tons of rice. I went to a gym here and they only had like 10 pieces of equipment. anybody have any advice on a routine that would work in india because it seems physical fitness is not a concern here.

[shamhuss]

Age: 18
Sex: male
Height: 6ft
Weight: 11 stone/ 70kg
How Long Have You Been Working Out?: 2 months
Goals: increase stamina, speed, power and endurance

DAYS 1-5

4 MILE JOG
15mins skipping
40 mins doing weights
15 mins doing pressups
10 mins shadow boxing
4 rounds on punchbag
4 rounds sparring
3km on cycling machine
20-30 mins doin situps

days 6-7

8 miles jog

no supplements taken as i would never use them, would much rather stick to natural methods

[shamhuss]

by the way these pictures are 2 years old so its not how i look now

[punjabi_maniac]

pic in the sig
Age: 26
weight 190 lbs.
body fat 6.7 %
4 days workout.
bench 275 lbs 2 reps.
squats 290 lbs. 2 reps.

3000-3500 cals intake 60 % proteins.

fats from milk and salmon.

Goal: Bench 400 lbs. atleast 2 reps
Squats 450 lbs ..2 reps or more.

supplements
LJ200, Humalog( insulin Lispro), Liv-52, Jack Daniels, whey, melatonin for sleeping aid, potassium gluconate.

[vedicom]

Age:20
Height: 6'1
Weight : in between 160-175, Goal : 185
Body fat: <8%
Bench: 200
Squat: 300
Clean: 210
Currently on break due to serious injury
Regular routine:
Day 1: Chest/Back
Day 2: Legs (squats, cleans, calve raises)
Day 3: Shoulders arms
Cardio 2-3 times a week in form of basketball, boxing or skipping rope.
No supplements.

[chakdephute]

20 y.o.
Male
6'2"
165 lbs
~3 yrs (about 2 in total time, past 2 months is my current routine)
Goals: increase to 185 lbs. Bench press 185lbs.

Currently, I'm on a 6-day rountine:

Day1: Chest, Shoulders, Tri's, light Abs
Day2: Back, Bi's, Ab circuits (derivative of the Navy SEALS Ab routine)
Day3: Legs, heavy Abs
Day4: same as day1
Day5: same as day2
Day6: same as day3

I'm currently benching 155 (yea, I know it's strange given my squat is a clean 250 and my current weight). I also run 4 miles in 30 minutes at least once a week, and I'm trying to find more time to get it to twice a week, preferrably on back days. I run to the gym and back (about a 7 minute run each way). The only supplement I'm taking is Whey protein, but I wanna get on glutamine as well. Since I've started this routine I've gained about 10lbs of mass.

[vedicom]

20 y.o.
Male
6'2"
165 lbs
~3 yrs (about 2 in total time, past 2 months is my current routine)
Goals: increase to 185 lbs. Bench press 185lbs.

Currently, I'm on a 6-day rountine:

Day1: Chest, Shoulders, Tri's, light Abs
Day2: Back, Bi's, Ab circuits (derivative of the Navy SEALS Ab routine)
Day3: Legs, heavy Abs
Day4: same as day1
Day5: same as day2
Day6: same as day3

I'm currently benching 155 (yea, I know it's strange given my squat is a clean 250 and my current weight). I also run 4 miles in 30 minutes at least once a week, and I'm trying to find more time to get it to twice a week, preferrably on back days. I run to the gym and back (about a 7 minute run each way). The only supplement I'm taking is Whey protein, but I wanna get on glutamine as well. Since I've started this routine I've gained about 10lbs of mass.

damnn you workout 6 times a week and are only on additional protein, that's rough on the body. glutamine would definitely be beneficial, you can find good proteins that have glutamine in the formulas.

[mobman]

Age: 24
Sex: Male
Height: 5'11
Weight: 182lb
How Long Have You Been Working Out?: truth is training ...so i guess 10 years
Goals: Joing task Force 2 canadian special forces.....

Curent Routine as of 1/17/05:

Day 1 - Systema (2 hours)..abs
Day 2 - biceps and triceps...systema ((2 hours)
Day 3 - Chest and Shoulders, SKi these days
Day 4 - Legs


Supplements:
Food

[.devil.]

Age:27
Height: 5'7
Weight : in between 155 and 160 goal 160
Body fat: 5%
Bench: 365
Squat: 455
Clean: 365
Currently: just enjoying being sub 5% bf
Regular routine:
Day 1: arm curls, lats
Day 2: push ups
Day 3: rest
Cardio 6 days a week 1 hr hiit everymorning at 6 am.
No supplements.

[vedicom]

Age:27
Height: 5'7
Weight : in between 155 and 160 goal 160
Body fat: 5%
Bench: 365
Squat: 455
Clean: 365
Currently: just enjoying being sub 5% bf
Regular routine:
Day 1: arm curls, lats
Day 2: push ups
Day 3: rest
Cardio 6 days a week 1 hr hiit everymorning at 6 am.
No supplements.
devil! you are back! and do you even know what the hell a clean is?

[taleb]

Age:27
Height: 5'7
Weight : in between 155 and 160 goal 160
Body fat: 5%
Bench: 365
Squat: 455
Clean: 365
Currently: just enjoying being sub 5% bf
Regular routine:
Day 1: arm curls, lats
Day 2: push ups
Day 3: rest
Cardio 6 days a week 1 hr hiit everymorning at 6 am.
No supplements.

and how was that measured ?

[vedicom]

and how was that measured ?
:rofl: not to mention his max lifts!

[.devil.]

devil! you are back! and do you even know what the hell a clean is?
yep am back, got banned for some weird reason.
yeah my clean lift is 365.

[.devil.]

and how was that measured ?
ask my doc
something to do with weighing under water in a pool.

[taleb]

yep am back, got banned for some weird reason.
yeah my clean lift is 365.
you should enter the olympics

and 5% BF, you are fucking R I P P E D

im jealous

[vedicom]

you should enter the olympics

and 5% BF, you are fucking R I P P E D

im jealous
:rofl: i think that would be a record? a clean of 365 for a 150 pounder would be a world record possibly!

[.devil.]

:rofl: i think that would be a record? a clean of 365 for a 150 pounder would be a world record possibly!
yeah i used to compete at the regional level.

[gammagoblin]

day 1 chest

bench 5x5 with 245
incline dbell 3 sets, each 1 rep before failure with 100,105,85
rack pause bench 3x8 205
dbell flyes 45's 3x12

day 2 back

deadlift 1x5 after warmup with 535
15 reps with 405

barbell row 3x6 225

pulley rows 3x10 with #10

dumbellrow 3x6 115lbs

day 3 shoulders

mil press 3x10 185

dbell press 3x12 80's

lat raises 3x10 30's

pulley raises 3x15 #4

rear delt pulley raises 3x12 x3

barbell shrugs 1x20 315 1x10 405 1x10 495 1x10 585 1x35 405 1x50 305

day 4 back

weighted pullups 5x5 with a 50lb dbell
last set to failure with noweight

close grip pulldowns 3x6 whole stack, then drop 4 plates and hit 12 reps

machine pulldowns 4x10 whole stack

forearm work, wrist curls, Xreps etc.

day 5 arms

3x6-3x10 no specific rep scheme, just dependent on the weight

i do 3 sets of 3 exercises for bi and tri, sometimes supersetting

tri exercises are close grip bench with 225, decline skull crushers with 120 tricep pushdowns with #9-12

biceps barbell curls, 115-145lbs seated barbell curls, usually 125lbs preacher curls 75lbs, seated dbell curls, 50's-70's

then ill chalk up and do grip work on holding a weight for 7 seconds, ill work up to a max of 405 palms both facing for 7 seconds then a mixed grip up to 635lbs for 10 seconds. I highly recommend this exercise

day 6 legs

5x5 squat, ill do 3-4 warmup sets, ill usually do 315 without wrapping, but if my knees bother me, ill wrap and go up to 375-405 depending on my mood

3x10 front squat 135lbs

3x12 one legged extension 90lbs i think

then ill do 3x8 225lbs stiff legs

dbell leg curls with a 50lb dbell 3x10

finish up with a variety of calf raises
, donkey seated etc.

max lifts as of NOW are
365 bench with shirt
565 deadlift w/ straps, i probably could pull it mixed grip but i dont want to risk my back.
squat, i have no idea, my knees have been bothering me, i have squatted 220kgs for 2 reps in the past but i doubt im still at that level.
bodyweight 208
BF % too much

i go with a 2 day on 1 day off routine, sometimes taking an extra day off here and there,

i try to run a mile 2-3x a week in less than 7 min, YES i smoke and im a fat ass!!

raquetball too


:)

[TonySTarks]

day 1 chest

bench 5x5 with 245
incline dbell 3 sets, each 1 rep before failure with 100,105,85
rack pause bench 3x8 205
dbell flyes 45's 3x12

day 2 back

deadlift 1x5 after warmup with 535
15 reps with 405

barbell row 3x6 225

pulley rows 3x10 with #10

dumbellrow 3x6 115lbs

day 3 shoulders

mil press 3x10 185

dbell press 3x12 80's

lat raises 3x10 30's

pulley raises 3x15 #4

rear delt pulley raises 3x12 x3

barbell shrugs 1x20 315 1x10 405 1x10 495 1x10 585 1x35 405 1x50 305

day 4 back

weighted pullups 5x5 with a 50lb dbell
last set to failure with noweight

close grip pulldowns 3x6 whole stack, then drop 4 plates and hit 12 reps

machine pulldowns 4x10 whole stack

forearm work, wrist curls, Xreps etc.

day 5 arms

3x6-3x10 no specific rep scheme, just dependent on the weight

i do 3 sets of 3 exercises for bi and tri, sometimes supersetting

tri exercises are close grip bench with 225, decline skull crushers with 120 tricep pushdowns with #9-12

biceps barbell curls, 115-145lbs seated barbell curls, usually 125lbs preacher curls 75lbs, seated dbell curls, 50's-70's

then ill chalk up and do grip work on holding a weight for 7 seconds, ill work up to a max of 405 palms both facing for 7 seconds then a mixed grip up to 635lbs for 10 seconds. I highly recommend this exercise

day 6 legs

5x5 squat, ill do 3-4 warmup sets, ill usually do 315 without wrapping, but if my knees bother me, ill wrap and go up to 375-405 depending on my mood

3x10 front squat 135lbs

3x12 one legged extension 90lbs i think

then ill do 3x8 225lbs stiff legs

dbell leg curls with a 50lb dbell 3x10

finish up with a variety of calf raises
, donkey seated etc.

max lifts as of NOW are
365 bench with shirt
565 deadlift w/ straps, i probably could pull it mixed grip but i dont want to risk my back.
squat, i have no idea, my knees have been bothering me, i have squatted 220kgs for 2 reps in the past but i doubt im still at that level.
bodyweight 208
BF % too much

i go with a 2 day on 1 day off routine, sometimes taking an extra day off here and there,

i try to run a mile 2-3x a week in less than 7 min, YES i smoke and im a fat ass!!

raquetball too


:)
you're a BEAST! Au'Naturale or a bit of Vitamins S? :D :D :D

[killuminati87]

...

[jattibeauti]

Age:27
Sex:female
Height:5'8"
Weight:140
How Long Have You Been Working Out?: on and off for years, but seriously now for about a year
Goals: 125 lbs. - 130 lbs and around 18% bf.

I'm one of those desi girls thas not as concerned with the number on the scale but more so with the composition and aesthetics of my body. I'm curvy - as in yes I have natural boobs and hips - and I like em! Just want things tight... I know I'll have arrived when i gots my abs baby!

Current routine-

5 days/week - walk for 50mins BEFORE eating first thingin the AM
4 days/ week - heavy weights work on each section of the body one a week.
And on weekends go on longer hikes with my husband.

Diet -
about 5 small meals a day, lean protien with each. so you know the routine... protien shakes, salad, chicken breast, steak, fish, carb options are brown rice, brown rice cakes, oatmeal.
desert is something like sugar free jello.

1 cheat meal a week!

any other girls on serious routines here or am i hanging with the guys?? :wavey:

This thread will provide a basis for people of similar builds and goals to compare, develop, and evaluate routines.

[royalbengal]

Age:22
Sex: M
Height: 5'10
Weight: 300
How Long Have You Been Working Out?: few months
Goals: 220lbs, <10% Bodyfat, atleast 10 chinups heh.

i was at 340lbs at my worst.. lost 40lbs or so gained a lot of muscles.. hoping to reach my target weight by the end of this year.

i am working out / at the gym 7days a week.

2x a wk chest + biceps
2x a wk triceps + back
2x a wk shoulder + legs

i do cardio 7 days.. cardio includes treadmill, elliptical, stairmasters, bike as well basketball..
when i lift weights i do usually 3-5 differetn exercises with atleast 3 sets each for each muscle group.

have accomplished some stuff but my legs are strong.. leg pressing bout 700+lbs. chest is weak as hell. i got all fat.. but now the fat is starting to be gone and the chest is forming now.

bicep curl max is probably about 40lbs i started off at 25lbs month and half ago.

oh and i started cooking my own food.. desi food blows..

thats about it for now..

[nauman.afridi]

Age:24
Sex: M
Height: 5'10
Weight: 75kg
How Long Have You Been Working Out?:All my life
Goals: To get faster and stronger.

My current routine..

Mon - Boxing - sparring and abs
Tue - Triceps/biceps - abs - 20 mins jog.
Wed - Chest heavy, abs , 20 mins cardio
Thu - Soccer training - mostly cardio
Fri - Shoulders, back and legs
Sat - Matchday
Sun - Rest day...

Promax protien shake..

[ghettosuppastar]

Age: 21
Sex: Male
Height: 5'11
Weight: 160lb BF: 8%<
How Long Have You Been Working Out?: For a Long Time
Goals: Get Back in Kickboxing

Stretch!!!!! Before Every work out .. one of the most important part of a workout routine believe it or not ,Loosen that Body up 'Fore Your Workout

Day 1 - Chest ,Arms ,Back
Day 2 - Shoulders, Collars ,Triceps , Forearms
Day 3 - Legs ,Abs ,Cardio
Day 4 - Chest, Arms, Back
Day 5 - Shoulders, Collars, Triceps



Supplements:
Eat GOOD and Healthy Food containing good amount of Protein, Carbohydrate Potassium And Fiber /Daily Vitamins/Muscle milk /V8's/JUICE!!!

[Exotic_Princess]

Age: 18
Sex: female
Height:5'1
Weight:117 lbs
How Long Have You Been Working Out?: Since I was 6 years old (hehez)
Goals:To stay healthy and fit :D

My routine is Taekwondo and breakdancing.
The Taekwondo consists of warming up/stretching. Various kicks and hand movements. The breakdancing is something I'm working on. :D
You can see me in action on my RD profile.

[ghettosuppastar]

Age: 18
Sex: female
Height:5'1
Weight:117 lbs
How Long Have You Been Working Out?: Since I was 6 years old (hehez)
Goals:To stay healthy and fit :D

My routine is Taekwondo and breakdancing.
The Taekwondo consists of warming up/stretching. Various kicks and hand movements. The breakdancing is something I'm working on. :D
You can see me in action on my RD profile.
And your in florida :Pelvic2: .. When we gonna work out together :lulz:

[Exotic_Princess]

And your in florida :Pelvic2: .. When we gonna work out together :lulz:


Uhm...I will get back to you on that one. Hehez
What kind of workout routine were you interested in doing? :sarb:

[ishq.on.da.beach]

Age:17
Weight:107
How Long Have You Been Working Out?:never did..
Goals:...i dunno lol

[ghettosuppastar]

Uhm...I will get back to you on that one. Hehez
What kind of workout routine were you interested in doing? :sarb:


:tetter: :mrhappy:

[Exotic_Princess]

:tetter: :mrhappy:


Aren't we a little too old to be playing on a see-saw?? :sarb: heh...

[ghettosuppastar]

Aren't we a little too old to be playing on a see-saw?? :sarb: heh...
:dunno: never too old :lulz:

[Bak Squad]

Age: 22 y/o
Sex: Male
Height: 5' 11"
Weight: 190
How Long Have You Been Working Out?: about 3 months
Goals: bringing my weight down to 175, being as Lean as possible, ALL Muscle!

As far as routine is concerned, I do cardio everyday. Atleast a good hr on the treadmill. Alot of the times I do 2-3 a day. Eat very lean, mostly SmartOnes. If I must snack, I eat 100Calorie packs. Drink plenty of water, including Proper fitness water. AVOID ALL DESI FOOD. Eat grilled, or food cooked with VERY Little Oil. Also, use bowflex to condition and tone my physique.

[desichick_usa]

Age:18
Sex:Female, duhhh
Height:4'9"
Weight:300lbs
How Long Have You Been Working Out?: 6 years
Goals: Extra Tonage.

[torres_7]

Age: 19
Sex: m
Height:6'2
Weight:70kg
How Long Have You Been Working Out?: 4 months
Goals: very very fit, 80kg

routine -
monday - chest
tuesday - bicepts/ forearms
wednesday - rest
thur - back/tricepts
fri - shoulders/ legs
sat/sun - swimming

supplements -
maximuscle, cyclone
centrum - multi vitamin

[kash_brownz92]

Age: 16
Sex: male
Height:5'4
Weight:55 kg (120 pounds) 11% body fat
How Long Have You Been Working Out?: brand new routine starting today
Goals: toned,lean,8% body fat

(all dumbbell exercises include two 15 lb dumbbells)

Monday (target : chest )
3 sets of [ 15 normal pushups...15 wide grip pushups...12 decline pushups...10 bench press (86 lbs) ]


Tuesday (target : back,shoulders )
3 sets of [ 12 bent over rows...10 shoulder presses...12 shoulder shrugs...8 lateral raises...10 lat bar pull downs (80 lbs)...10 front raises ]

Wednesday (target : legs )
3 sets of [ the chair (1 minute each)...10 lunges (with dumbbells)...300 jumps of jumping rope ]

Thursday (target : biceps,triceps )
3 sets of [ 12 hammer curls...15 tricep dips...10 concentration curls...10 overhead presses...10 regular curls...10 dumbbell tricep extensions ]

Friday (target : abs )
3 sets of [ 20 bicycle crunches...20 leg raises...10 dumbbell rotations ]

Cardio : 20 minutes of high intensity interval training 5 times a week

[HU55AIN]

Format is as follows, you dont have to include everything but it will help:

Age:18
Sex: MaLe
Height:5'9
Weight:9 stone/57kg i think..
How Long Have You Been Working Out?: NEVER
Goals: To be Lean niqqa one day

And then post your routine as you wish, including any supplements that you take, etc.

This thread will provide a basis for people of similar builds and goals to compare, develop, and evaluate routines.

I wake up at 12pm and eat 3toasts with egg and beans, and have glass of milk.

i eat again at 4pm, crisps and other junk....
then have roti at 7pm, usually chicken, steak, fish etc...

then have sumat to eat 10pm, junk usually

and normally order or make sumat to eat at 12am, either fast food or sandwich or what ever in the house...

then sleep at 3-4 normally...depending if im working next day..


I HOPE THAT HELPS
thanks

[_Lux_]

Age: 18
Sex: F
Height: 5'7"
Weight: 146 [:(]
How Long Have You Been Working Out?: on and off, one week i dont, next week i do ;\
Goals: try to keep a constant routine & to reach 125 lbs. oh its gonna happen!

usually just ran for an hour or hour and a half and do 15-30 min at most with weights. very small weights but whatever lol. arms are my weakest =[

[madooo]

Age:24
Sex:M
Height: 6' 3"
Weight: 207lbs
How Long Have You Been Working Out?: 4 years
Goals: Maintain around 200 lbs and get down to atleast 8% Bf....currently at 10.5%

Monday: Back, Abs, Cardio
Tuesday: Shoulders, Abs Cardio
Wed: Off
Thurs: Legs, Abs, Cardio
Friday: Chest, Triceps, Biceps, Abs, Cardio
Sat/Sun: Off

[FistaCuffs]

Bill Star 5X5

[the love doc]

age: 17
sex: female
height: 5'6
weight: 112
how long have yu been workn out?: never did
goals: i thinK i need to start workn out :rabbit:

why do you even bother wasting your time if you dont even work out LOls
and oh if you need a personal trainer im your man ;) lol

[the love doc]

Age: 18
Sex: F
Height: 5'7"
Weight: 146 [:(]
How Long Have You Been Working Out?: on and off, one week i dont, next week i do ;\
Goals: try to keep a constant routine & to reach 125 lbs. oh its gonna happen!

usually just ran for an hour or hour and a half and do 15-30 min at most with weights. very small weights but whatever lol. arms are my weakest =[

yea but if you run of that long, you cant really gain any muscles........ i would just run like 20 mints or less

[Aoki]

Age: 22
Sex: Female
Height: 5'4
Weight: Around 50-52 kgs.
How Long Have You Been Working Out?: Since last June.
Goals: Tone up.


Usually 20 mins treadmill, 20 mins cross trainer, Arm/Leg weights, 10 mins Rowing machine, 20 mins bike.

[soulfood]

Age: 25
Sex: Male
Height:6'1
Weight:190lbs
How Long Have You Been Working Out?: 2 Years Weight Training / 8 Years Martial Arts
Goals: Flexibility, Speed & Health



ROUTINE:

Sunday
AM: Run 20min PM: Back/Triceps/Abs

Monday
AM: Run 20min PM: Martial Arts

Tuesday
AM: Run 20min PM: Martial Arts

Wednesday
AM: Run 20min PM: Chest/Biceps/Abs

Thursday
AM: Run 20min PM: Martial Arts

Friday
Legs & Shoulders

Saturday
My Day Off - I try to sleep in on Saturdays



SUPPLEMENTS:

Protein, Glutamine, Green Tea



DIET:

I try to only eat from home.
Lots of 'clean' Indian food - Lentals, beans, chickpeas etc.
I avoid simple carbs like potatoes and white roti/bread.
I sometimes snack on chicken breast in between meals.
I eat exotic fruits when I get the craving for something sweet.

I think thats about it =)

[vedicom]

^what kind of martial arts?

[soulfood]

^what kind of martial arts?

My background is almost all stand up - Muay Thai Kickboxing and Tae Kwon Do.
In 2007 I started to do Wing Chun and I really enjoy the technical aspect of it. Just recently I started to get into BJJ.

[vedicom]

My background is almost all stand up - Muay Thai Kickboxing and Tae Kwon Do.
In 2007 I started to do Wing Chun and I really enjoy the technical aspect of it. Just recently I started to get into BJJ.

wow good for you

[seema_da_jatti]

my current softball routine only consists of cardio cuz I'm lazy. But when I played rugby we had a crazy routine:
Biceps: Hammer curls (not recommended for pussies), barbell curls and concentration curls...
Chest: bench presses (was eventually able to do 70lbs which i think is pretty good for a girl), dumbell pullovers, push ups (no girly ones)
Triceps: pulldowns, overhead extentions, and kickbacks
Calves: Squats, lunges, leg presses, calf raises
Back: Lat pulldowns, back extentions, and the row machine
Abs: Cross crunches, twisted leg raises, side planks and straight planks
Shoulders: arnie presses (dunno if that's what it's called but that's what my coach called them) and side raises.
You also have to do a lot of cardio for rugby and CANNOT cut out carbs or protein (obviously).

[Anbuitachix]

Age:23
Sex:M
Height:5'11''
Weight:140lbs
How Long Have You Been TRAINING: 4 years
Goals:to be a master and open a school one day

Food: I usually eat whatever I want however specific food do have their specific consequences and while I'm aware of that I train more for technique, health, and ability rather than the actual look of my body.

Training: I dont really work out but rather train Kung Fu, which at the moment is Wing Chun (my main and primary), Tai Chi, various Chi Kung, and Southern Eagle Claw. I originally worked out four years ago when I started but ended because the decrease in flexibility was destroying my Wing Chun (such as not being able to bring my elbows directly in the center). I run occasionally which is always better if i increase it because Cardio is so key to one's health. Another HUGE necessity is about 1 or more hours of stretching per day. Also, as weird as it sounds, controlled breathing is also a big part of my training.

[TiGa]

Age: 24
Sex: M
Height: 6'2 (190 cm)
Weight: 95.5 kg (210.5 lbs)
How Long Have You Been Working Out?: Started when i was 16 but stopped when 20 started again a year ago.
Goal: 100 KG, ~10 % Body fat within next 10 months, and find a proper balance between intake and burnoff to sustain healthy weight (low fat dense muscle ).


I switch my routine every 2-4 months.

at the moment its

Monday:
Cardio: 20 min interval
Chest: 4 x 4sets x 8-10 reps
Abs: 5 x 3sets x failure
Biceps: 4 x 4sets x 8-10 reps

Tuesday:
Cardio: 45 minutes, 12 km

Wed:
Cardio: 20 min interval
Shoulders: 5x5sets x 8-10 reps
Legs: 1 x 5sets x 5 reps (squat), 3x4 sets x 9-12 reps

Thursday:
Rugby: warming up + 4 games (sevens)

Friday:
Back; 4 x 4 sets x 8-12 reps
Abs: 5 x 3sets x failure
Triceps: 4 x 4 sets x 8-10 reps

Sat/Sun: sometimes 45 - 60 min cardio, 12 - 15 kms and or Rugby


Supplements:
Differs everyday but certain things which i always take: 250 gms of protein, and atleast 3000 GOOD calories all from natural food source mixed with some basic supplements:
Whey protein, 1 spoon honey, 500 gms of low fat yoghurt,. >100 gms of different nuts, >150 gms of fruit, weetabix, a lot of tuna, 6 egg whites, multivitamin, omega 3, bcaa (on workout days before training). brown bread with a lot of slices of meat/pasta and regular food (indian/indonesian/etc)

Things i dont eat/drink:

No Colddrinks, no redbull..
No Junkfood (except on weekends)
No Oily stuff..
No alcohol, you heard it, no alcohol, i can dance my ass off without drinking :D

[J.R.SMOKE]

Morning
wake up
50 crunches
30 push ups
run a mile
eat breakfast, take some vitamins

Throughout the day (aside from working)
drink water (i carry a water bottle)
eat lunch

Evening
last meal of the day
stretch
meditate
50 crunches
30 push ups

that's kinda my routine at the moment. i used to be a member of a gym where i would swim laps daily. i would love to get back into having that as apart of my routine.
every other day i hit a punching bag too.
i'm currently on the wagon so i've been trying to get in shape since. hopefully i can quit smoking cigarettes next.
eventually i'd like to take some kind of martial arts again. but i'm gonna have to get in better shape. soon enough.
;)

[hunjik]

my current mood is like donkey.. work work and work..

[IndiraM]

Format is as follows, you dont have to include everything but it will help:

Age: 19
Sex: F
Height: 5'4
Weight: 110
How Long Have You Been Working Out?: 1 month
Goals: Stay shape.

And then post your routine as you wish, including any supplements that you take, etc.

This thread will provide a basis for people of similar builds and goals to compare, develop, and evaluate routines.

I hate exercises..


-I

[oceantide24]

I rarely work out but intend to start.

[aNGRYDESI]

i quit working out and i ve never been happier!

Hope thats sarcasm :P


I'm within 20 pounds of all my goals for the end of september strength wise. 1 rep maxed 315 on DL (Goal was 300 for end of september, now its 400), 205 benchpress (goals 225), 135 military press (goal is 150+ .. anything above 150 I'll be happy), and maxed out my squat at 315 but it was a bit of a cheat rep. Goal was to hit 315 squat by september, hopefully surpass that.


Other goal was to hit 200 pounds. Going to go on a CKD diet starting these next few days (gotta build up my collection of low carb food before I go hardcore). I'm going to try around 100 grams of carbs/day. I know that's not as low as some would suggest but I feel i need the carbs for my brain to function lol.


Too lazy to post my full routine, and its always changing. BUT my biggest gains have come from doing heavy dumbbell rows + floor press and bench press on leg days, as well as doing them on their respective days. Floor press is fucking money if your bench sticks at the bottom.

[aNGRYDESI]

Since I'm bored,

my workouts go like this

First day - Legs with bench split

Squat - warmup set/3-4 working sets/1 burn set
Bench Press - Warm up / 3 working sets to failure
Leg press - 3 working sets/ 1 burn set
Floorpress - 3 working sets to failure
Single Leg press - 3 working sets

Second Day - Shoulders

Dumbbell shoulder press(warmup) - 4 sets
Military press - one light warm up set/3-4 sets to failure/burn set
Side raises superset with rear deltoid fly - 4 sets
Barbell shrugs OR machine assisted shrugs - 4 sets of ~20 reps
Dumbbell shrugs 3 sets

Third Day - Back/Bicep
Wide grip pullups 1 warmup/3 working/1 burn set
Lat pulldowns 1 warmup/3 working/1 burn set
Wide grip Rows 1 warmup/3 working/1 burn set
Deadlift 4-5 sets 1 warmup/3 working/1 burn set
Yates Rows - need to incorporate these. Been putting it off for way too damn long.
Dumbbell rows (kroc rows) - 3-4 work working sets with a burn set
For Biceps I either grab a hammer curl bar or a eazy curl bar, load it up with weights and just pump out quick reps while resting from back workouts. I do not see a point in hammering the biceps with 50 different exercises when they're such a small/simple muscle.

Fourth day - Chest/Triceps
Dumbbell Chest press flat bench - 1 warmup/3 working
Incline dumbell chest press - 1 warmup/3 working
Benchpress - 1 medium weight warmup/3 working sets
Skull Crushers - 1 warmup/3 sets to failure
Dips off a bench w/ plate on thighs - 3 sets
Cable work for triceps 1 warm up/3 working/1 burn set
Chest flies on the cables - 1 medium set/3 working/1 burn set



That's basically it for me right now. I change it up around every second workout though, Sometimes I'll swap out my cablework for close grip benchpress for triceps. I also swap out a lot of my back exercises, for example sometimes I'll do pullups, but recently I've stopped doing them as they wear out my grip strength, and I find I'm unable to grip anything greater than 285lbs (deadlift) for more than 2 or so reps before grip fails (I've ordered straps though, so when they come in hopefully it'll change my workouts).