Official Workout Thread

[BRZPDX]

I've been working out since playing sports in High school, with various diet theories, work out routines, personal trainers etc. What I found out over the years is 80% diet 20% gym.

Gym is more of a support, but the diet part is the most difficult imo (I love food lol).

My routine is: Winter bulk/Spring summer cut
Winter:
Mon - Legs, 12 - 15 rep warm up for 2 sets, then go heavy all out 6 - 8 rep. 25 to 30 min light cardio afterwards.
Tues - Back or Chest, same type as stated above for bulking. Start warm up sets, and go balls out heavy. 30 min cardio after lifting. Personal training sesh.
Wed - Midweek rest day. Indoor soccer club at night.
Thurs - Back or chest, depending on what I did Tues.
Fri - Arms/shoulder/shrugs.
Sat - Pilates/Yoga, stretching type exercise with light cardio.
Sun - Rest.

For cutting, I just increase rep and lower weight. Increase cardio.

Dieting:
High protein diet, try to get about 200g a day ( I weight about 175lbs, 5ft10in). Slow release shake in the morning, pure whey fast absorbing shake right after workout, slow release shake before going to bed. About 40g ~ 50g per shake, get rest of protein throughout the day.

eat most of my carbs before working out (workout starts about 4:30PM), so eat well around 2PM. Try to stay away from carbs after 6 PM for cutting phase.

Precooked meals on Sunday night for dinners. Freeze them to eat during the week, mitigate eating out too much.

Ziplock snacks bought from Costco, grab and go, to munch through the day. Nuts, jerky, dried fruits, etc.

I try to drink water as much as I can, especially with high protein diet. I never grew up drinking soda so that helps. I love booze though on the weekend lol..

As for supplements, I like to take a pre-workout drink, changing up brands. I've tried other thermalgenics/ECA stacks (ephidrine/caffeine/Aspirin) but hard to tell if they help or not, since strict dieting starts with it.. I'd say save your money, and don't get fooled by GNC diet pill crap. Only things that really work is the illegal stuff lol.

When I turn 40, I will probably supplement with a mild dose of testosterone to keep my physique up.

[wbradley]

Run 5 miles in 40 mins daily. Plus walk 5 mins before and 5 mins after.

Had a sore ligament at bottom of hamstring yesterday so resting it today.

Been doing it at least 3 months daily after more than a decade off. In early 2001 I stopped but was up to approx 8 miles almost daily in 1 hour.

Will try and include 2 days per week with weights in the near future.

I will be 50 in April BTW.

[Kelbyat07]

Originally Posted by kthxbai

I'm not a dude, but a girl here. I have made a schedule of 3-4 times a week of hitting the gym. My main goal is to lean up and build strength. Over the past 4 weeks I've been executing a 5 exercise pyramid workout (sometimes I call it a 55 circuit). At the end of the entire circuit you will have done 55 reps of each exercise.

Pick 5 exercises for a total of 10 rounds, with a moderate weight and with each round you do one more rep. Rest between each round can be a out 60-90 secs. You can either start at 1 rep and work up or start at 10 reps and work done.

The days between these circuits I reserve for a short 2 mile run and core work. Good luck everyone!
s3 Tapatalk

Wow my sister would be very jealous of you. She's trying to build strength but she has a hard time with being consistent with her workout schedule. Best of luck to you and feel free to update us or post daily about what you did day by day.

[Kelbyat07]

Feel free to ask each other questions!

[Kelbyat07]

Originally Posted by BRZPDX

I've been working out since playing sports in High school, with various diet theories, work out routines, personal trainers etc. What I found out over the years is 80% diet 20% gym.

Gym is more of a support, but the diet part is the most difficult imo (I love food lol).

My routine is: Winter bulk/Spring summer cut
Winter:
Mon - Legs, 12 - 15 rep warm up for 2 sets, then go heavy all out 6 - 8 rep. 25 to 30 min light cardio afterwards.
Tues - Back or Chest, same type as stated above for bulking. Start warm up sets, and go balls out heavy. 30 min cardio after lifting. Personal training sesh.
Wed - Midweek rest day. Indoor soccer club at night.
Thurs - Back or chest, depending on what I did Tues.
Fri - Arms/shoulder/shrugs.
Sat - Pilates/Yoga, stretching type exercise with light cardio.
Sun - Rest.

For cutting, I just increase rep and lower weight. Increase cardio.

Dieting:
High protein diet, try to get about 200g a day ( I weight about 175lbs, 5ft10in). Slow release shake in the morning, pure whey fast absorbing shake right after workout, slow release shake before going to bed. About 40g ~ 50g per shake, get rest of protein throughout the day.

eat most of my carbs before working out (workout starts about 4:30PM), so eat well around 2PM. Try to stay away from carbs after 6 PM for cutting phase.

Precooked meals on Sunday night for dinners. Freeze them to eat during the week, mitigate eating out too much.

Ziplock snacks bought from Costco, grab and go, to munch through the day. Nuts, jerky, dried fruits, etc.

I try to drink water as much as I can, especially with high protein diet. I never grew up drinking soda so that helps. I love booze though on the weekend lol..

As for supplements, I like to take a pre-workout drink, changing up brands. I've tried other thermalgenics/ECA stacks (ephidrine/caffeine/Aspirin) but hard to tell if they help or not, since strict dieting starts with it.. I'd say save your money, and don't get fooled by GNC diet pill crap. Only things that really work is the illegal stuff lol.

When I turn 40, I will probably supplement with a mild dose of testosterone to keep my physique up.

I messed up on my quote so I had to triple post..


You my friend I need to ask you something. I agree that diet is more important than working out. I am bulking and I usually only gain 3-4 pounds a week, any advice with food? No oatmeal or Greek yogurt please. I already searched online and only some food help.

[shultz2]

I went to school for personal training and work out everyday, and twice a day on work days. (I work in a physical therapy clinic). I have enough knowledge to make me dangerous. My day is set up similar to brzpdx. set portions of meals, 6-8 times a day, 3-5 protein shakes and lots of gym time. The biggest thing honestly is diet. through and through, you cant out run what you feed your body. and to relate to car guys you dont put water in your gas tank and expect the car to run properly do you? our bodies are no different. easy rule of thumb if it has a commercial you probably shouldnt be eating it.

feel free to ask any questions. i didnt go into detail for really anything of my personal diet and supps but i will if desired.

[Kelbyat07]

Originally Posted by shultz2

I went to school for personal training and work out everyday, and twice a day on work days. (I work in a physical therapy clinic). I have enough knowledge to make me dangerous. My day is set up similar to brzpdx. set portions of meals, 6-8 times a day, 3-5 protein shakes and lots of gym time. The biggest thing honestly is diet. through and through, you cant out run what you feed your body. and to relate to car guys you dont put water in your gas tank and expect the car to run properly do you? our bodies are no different. easy rule of thumb if it has a commercial you probably shouldnt be eating it.

feel free to ask any questions. i didnt go into detail for really anything of my personal diet and supps but i will if desired.

Thats cool I was thinking about becoming a chiropractor doctor. Any bulking advice and warm ups?

[shultz2]

this is so much more complicated then people think. but ill lightly attack it.

bulking is more then just lifting more or eating more. you need to know your body and how you respond and how much discipline you have. basics are you can dirty bulk or clean bulk. all depends on you. dirty is carb overload to the extreme ie everything you come in contact with. and when you cut you need to be more disciplined for longer. this can be a 5-8 month process depending on you. clean bulk would be more of cleaner eating while carb overloading. for me personally a dirty bulk works better with better results. when i get my macros balance set up properly. basics for lifting for me would be... 5-8 reps x 6-4 sets depending on what you can do goal is 30ish-40ish reps using heavy weight.

and in terms of warm up, its basic get the blood flowing. either take a slight jog on the treadmill to get the heart rate up and blood to the muscles. i personally start with pull-ups and push-ups. thats just my thing, trying to get more every time i workout.

also, this is basic advice, what may work for me or you may not work for the next person, our bodies are the same, yet so different at the same time. we must keep that in mind. and remember your body is the only thing keeping you in this world, so take care of it!

[Kelbyat07]

Originally Posted by shultz2

this is so much more complicated then people think. but ill lightly attack it.

bulking is more then just lifting more or eating more. you need to know your body and how you respond and how much discipline you have. basics are you can dirty bulk or clean bulk. all depends on you. dirty is carb overload to the extreme ie everything you come in contact with. and when you cut you need to be more disciplined for longer. this can be a 5-8 month process depending on you. clean bulk would be more of cleaner eating while carb overloading. for me personally a dirty bulk works better with better results. when i get my macros balance set up properly. basics for lifting for me would be... 5-8 reps x 6-4 sets depending on what you can do goal is 30ish-40ish reps using heavy weight.

and in terms of warm up, its basic get the blood flowing. either take a slight jog on the treadmill to get the heart rate up and blood to the muscles. i personally start with pull-ups and push-ups. thats just my thing, trying to get more every time i workout.

also, this is basic advice, what may work for me or you may not work for the next person, our bodies are the same, yet so different at the same time. we must keep that in mind. and remember your body is the only thing keeping you in this world, so take care of it!

Thanks for sharing. Feel free to post daily on your workout, food, etc.

[STV3]

My biggest problem is my diet. I find it so hard to eat healthy because I'm such a picky eater. I work out every other day and have been for about 2 years and change, but I'm progressing so slowly because I eat like complete crap lol.

[kthxbai]

Originally Posted by Kelbyat07

Wow my sister would be very jealous of you. She's trying to build strength but she has a hard time with being consistent with her workout schedule. Best of luck to you and feel free to update us or post daily about what you did day by day.

I can understand where your sister is coming from. I work as a division 1 collegiate Athletic Trainer and I have a small gym attached to the athletic training/physical therapy room where I do most of my work with my athletes. If she is just working on strength she doesn't need an entire weight room, some exercises can be done outside of the weight room with a little imagination, ie using some milk jugs in place of dumbbells or a stair case to do some step ups.

My goal is to lean up and build strength because of 2 reasons...1) when dealing with division 1 women's basketball players it wears on my body because I'm a staggering 5`2" and ~135lbs to date, 2) I'm getting married next summer. Keeping this in mind my workout consists of high reps and moderate weight to kick start your metabolism and the bonus of a circuit is it provides some cardio components too.

Routine on Sunday:
Dumbbell Standing Shoulder Press - 15lbs in each hand
Bent Over Biceps & Triceps - 10lbs in each hand
Ex-Wife (modified) - 25lb rubber plate
Dumbbell Reverse Lunge - 10lbs in each hand
Single Dumbbell Single Leg Step Up - 25 lb

#Notes#
1) Modified Ex-Wife is an exercise I got from a trainer I found on instagram. I do the entire exercise and instead of jumping at the end I just stand up (work in progress) http://instagram.com/p/gYgPfSlfTz/

2) Single Dumbbell Single Leg Step Up - I do this exercise a little different than most as I am trying to further engage my core during the exercise by purposely loading the opposite side of my body that I stepping up with, ie if you are stepping up with your right leg, hold the weight in your left hand. Naturally you will want to lean away from the side with the weight, but by keeping your spine straight and core tight throughout the exercises, you are getting a slight core workout too.

I'm not the most consistent person when it comes to working out but making a schedule has helped me. Living in a hotel when traveling with the team can throw off my workout but that is when you have to make a decision to do things for yourself. If your sister's main goal is strength I would start with 3-4 sets of 7-10 reps of exercises. I'll try my best to post my next workouts they change everyday because I try to hit a different muscle group every workout (taking the muscle confusion idea) so that my body does not plateau so quickly.

P.S. Also a key to getting fit like some of the member have mentioned is eating appropriately relative to what your goal for working out is for.

[Boom]

[AVodka14]

I find it quite funny with people that are maxing out in heavy olympic lifts. Unless that is what you are training for specifically. That is so stressful on your joints and integrity of soft tissue. Our body does best with moderate lifting weights with occasional heavy lifting to challenge our musculoskeletal system. Same goes to changing your routine to lower weight and higher reps. Always confuse and challenge your body. Cardiovascular exercise very important to perform. It can simply be achieved by not taking much rest periods during resistance training. Got to keep track of your heart rate to assure you are staying 65-85% of your max heart rate.

Nutrition is the majority of how your body responds to exercise and for physical appearance. One can ruin a workout by poor supplementation/nutrition.

Source:

I am a physical therapist and an athletic trainer.

[rice_classic]

It's nice to see someone in the field who knows what they're talking about.

Anyone considering exercising should watch this and understand VO2, Ketosis and Metabolic syndrome. Yes, it's absolutely worth the 1 hour of your life it will take to watch it, it's even worth the 2nd hour it will take to rewatch it!

[ame="http://www.youtube.com/watch?v=NqwvcrA7oe8"]Peter Attia - An Advantaged Metabolic State: Human Performance, Resilience & Health - YouTube[/ame]


If you want to get thin much faster, consider saying goodbye to your wheat belly.
[ame="http://www.youtube.com/watch?v=qeyKvCkxp2o"]William Davis - Wheatlessness: A 21st Century Health Strategy - YouTube[/ame]