How do you train(workout)?

[Reaper]

Who does what, and why? Are you hardcore on your diet? Cardio?

I work in a gym, and I see the same stuff every week. Chest and tri's on mondays, Back and biceps on tuesdays, legs or shoulders wed/thurs, arms everyday and abs every other day..I used to train like that and then I wanted something different, to get me in better shape.

I found FatalFitness.com, they put up an intense "crossfit-style" workout just with a LOT more volume ,plus swimming and running involved daily. They don't incorporate bench press very much but they substitute it with a lot of push-ups instead. It's always a tough workout. I eat how I want, and I've lost 15lbs of excess weight, and gained a lot of strength/muscle.

I do add in my own running though, 3miles on Tues, Intervals/Fartlek's on Thurs., Long distance (5-10 miles) Saturdays. Swim everyday.

[Kevykev]

You're workout sounds appropriate for your lifestyle.

As of now, I do NOTHING, I completely stopped working out when my business demanded more attention.

I plan to get back into it soon.

[ekcivic1991]

I usually do

Monday- Chest- Bench( flat, incline, decline) Butterflies
Tuesday- Arms (usually 4 exercises for each muscle)
Wednesday - Back (shoulders, traps, lats)
Thursday- Legs (squat leg press etc.)
Friday- Bench Again plus anything else i might have missed


I usually run everyday as well.
For the Bench, Squat, Deadlift i use a pyramid rep thing. One week Ill do 3x10, then next week add more weight and do 3x8, then next week do 3x6, Then when i start over at 3x10 my weight will have gone up from the previous time i did 3x10.

The pyramid thing may only work for me because i started off at such a lower weight with my bench and stuff, after a while you will just plateu off around 200 pounds but im not close to that so

[ATLSRT8]

My current routine is:

One body part a day (except I group bi/tri), core every day (I rotate between obliques abs and lower back), and 20 minutes of cardio to finish it off (usually a stepmill).

Doing chest/tri and back/bi is a such a newb workout; it's a dumb grouping of muscle to workout together.


As for diet......I need to get back one one. I would say 60-70% of your body change is nutrition based and the rest is your workout.

[quickdodge®]

Just started this two weeks ago: I walk 6 miles a day every day of the week.

At 9am I eat a bowl of oatmeal. At 10am I walk 3 miles. At 12pm I eat two turkey sandwiches. Around 2-3pm I eat 5 baby carrots or a banana and drink a glass of water. At 5pm I walk 3 miles. At 7-8pm I eat dinner. If I get hungry after that, I drink water and eat a handful of Cheerios (no milk; just as snack).

I've lost 9 pounds in two weeks doing this. Later, QD.

[TicketRedBB6]

I just started doing basically what you said you see.
Back/bi - monday
Chest/tri - tues
legs/shoulders - weds
then repeat monday and tuesday on thurs/fri, except I mix up the excersises and do more reps with less weight. Abs everyday. Hopefully running everyday when I get in a little better shape, lol.

[TicketRedBB6]

My current routine is:

One body part a day (except I group bi/tri), core every day (I rotate between obliques abs and lower back), and 20 minutes of cardio to finish it off (usually a stepmill).

Doing chest/tri and back/bi is a such a newb workout; it's a dumb grouping of muscle to workout together.


As for diet......I need to get back one one. I would say 60-70% of your body change is nutrition based and the rest is your workout.

Why do you say that's a dumb grouping? Just wandering, not trying to say that's the right/wrong way to do things. I've always hear of back/bi and chest/tri as "push and pull" excersises where you're grouping the muscles together that do similar muscle movements while working out.

And damn I can't focus on diet to save my life. Besides quitting all the soft drinks, im hopeless.

[ATLSRT8]

Just started this two weeks ago: I walk 6 miles a day every day of the week.

At 9am I eat a bowl of oatmeal. At 10am I walk 3 miles. At 12pm I eat two turkey sandwiches. Around 2-3pm I eat 5 baby carrots or a banana and drink a glass of water. At 5pm I walk 3 miles. At 7-8pm I eat dinner. If I get hungry after that, I drink water and eat a handful of Cheerios (no milk; just as snack).

I've lost 9 pounds in two weeks doing this. Later, QD.

If you ever get a snack craving....chew sugar free gum. The craving will go away and you will save the calories. Just a little bit of info, if you were interested.

[oneSLOWex]

This is what I do:

M - Shoulders and Tri's
T - Back
W - Cardio (45min - 1hr of running or using a machine at the gym)
Th - Chest & Biceps
F - Legs <----HATE HATE HATE working legs...but gotta do it.
Sat - Cardio (same as Wed)

I also do abs everyday im at the gym.

[ATLSRT8]

Why do you say that's a dumb grouping? Just wandering, not trying to say that's the right/wrong way to do things. I've always hear of back/bi and chest/tri as "push and pull" excersises where you're grouping the muscles together that do similar muscle movements while working out.

And damn I can't focus on diet to save my life. Besides quitting all the soft drinks, im hopeless.

Chest exercises use a lot of tricep, so by the time you are done with your chest your tris are fatigued and they wont get a full proper workout as training with a fresh set of tris. Back/Bi works the exact same way.....when you work back your biceps will feel swole bc they are the secondary muscles used in most back exercises.

[TicketRedBB6]

Chest exercises use a lot of tricep, so by the time you are done with your chest your tris are fatigued and they wont get a full proper workout as training with a fresh set of tris. Back/Bi works the exact same way.....when you work back your biceps will feel swole bc they are the secondary muscles used in most back exercises.

Makes sense.

[ruah_23]

Crossfit/cardio in the morning...Cardio I mean intense cardio for 1 hr!
Bodybuild at night.

I'm focusing more on crossfit now though...Anyone care for a xfit challange?

[ironchef]

M - Chest/Bi
T- Back/Tri
W - Off
Th - Shoulders/Traps
F - Light arms
S - Legs
Su - Off

Finishing up this 12 week program I started with a buddy, have gotten pretty damn good gains from it.

Looking at doing the Starting Strength routine when the new year starts, and throwing a lot of cardio in the mix.

[ATLSRT8]

M - Chest/Bi
T- Back/Tri
W - Off
Th - Shoulders/Traps
F - Light arms
S - Legs
Su - Off

Finishing up this 12 week program I started with a buddy, have gotten pretty damn good gains from it.

Looking at doing the Starting Strength routine when the new year starts, and throwing a lot of cardio in the mix.

I see you are in Alpharetta....where do you train?

[Reaper]

Food is the most important part of working out. I'm just a hypocritical slacker.

If you change your exercises daily/weekly(this goes for cardio as well!!!!), you'll see the best gains. Proper form is extremely important too.

ATLSRT8 is on point as far as the muscle groups go. You can work different muscles every day, but make sure it's different body parts. Today I had a sumo-deadlift, clean-squat to overhead press and pullup workout with a swim and I did an hour on the spin bike just for kicks. But I'm also on a 10 day pullup stint..it'll end this weekend, thank God.

[Reaper]

Just started this two weeks ago: I walk 6 miles a day every day of the week.

At 9am I eat a bowl of oatmeal. At 10am I walk 3 miles. At 12pm I eat two turkey sandwiches. Around 2-3pm I eat 5 baby carrots or a banana and drink a glass of water. At 5pm I walk 3 miles. At 7-8pm I eat dinner. If I get hungry after that, I drink water and eat a handful of Cheerios (no milk; just as snack).

I've lost 9 pounds in two weeks doing this. Later, QD.

Thats awesome QD, are you doing any other exercises at all? It sounds like your losing weight fairly rapidly. How long are you going to stay on that plan?

[quickdodge®]

If you ever get a snack craving....chew sugar free gum. The craving will go away and you will save the calories. Just a little bit of info, if you were interested.

I hate gum. Lolol. Do you think I should NOT eat the handful of Cheerios? I didn't think would be too bad.

Thats awesome QD, are you doing any other exercises at all? It sounds like your losing weight fairly rapidly. How long are you going to stay on that plan?

The above is all I do. Nothing extra. I was at 215 in August and shot up to 235 by Thanksgiving. That week i started this and came back down to 227. I want to stick with it until I hit at the most 200. I'll have to stop the twice a day walking when I go back to work in January. I'll still be able to do once a day, though, so only 3 miles a day then. Later, QD.

[ATLSRT8]

I hate gum. Lolol. Do you think I should NOT eat the handful of Cheerios? I didn't think would be too bad.

Oh no not at all. A handful of cheerios won't kill ya haha. Just a suggestion for when the munchies come on

[ironchef]

I see you are in Alpharetta....where do you train?

LA Fitness off Windward. I think I've seen your car up there once or twice, unless it was someone else with the exact same setup.

[ATLSRT8]

LA Fitness off Windward.

Oh true. I am at Lifetime right around the corner

[ekcivic1991]

all of these sound good
what kind of reps does everyone do?
i usually try to mix up muscle endurance and power lifting?

im not really trying to get more cut or bigger, just stronger

[ATLSRT8]

all of these sound good
what kind of reps does everyone do?
i usually try to mix up muscle endurance and power lifting?

im not really trying to get more cut or bigger, just stronger

Personally for me: Size is 6-10 reps
Lean/Cutting is 12-20 reps

[Reaper]

It really varies for me...my whole workout is a lot of volume. a few weeks back I had over 900 rep's(including abs) but 650 alone were legs. But it just depends, its not always 5 sets of 10 or something. usually its 5 rounds of x amount of reps on 5-10 exercises.

[ATLSRT8]

Yeah I pyramid my sets.....work my way up in weight and drop weight the last set to failure

[ekcivic1991]

yeah i pyramid my lifts to

lets say i was really week but i have raise my bench like 45 pounds in 3 months, that pyrmaid shit works.

I have also went from 170-185 in 3 months and look bigger, but i still have a gut and small man man boobs lol, i cant get the shit to go away, fat does not collect anywhere else on my body.

i guess ill just try what qd is doing for a diet plus my protien shakes

[ATLSRT8]

Prooooooteeeeeeein....haha

[ekcivic1991]

the best shit is the lean protein -cinamon roll flavor

Anyone on here us NO SHotgun? greatest shit ever invented besides glutamine

[ATLSRT8]

the best shit is the lean protein -cinamon roll flavor

Anyone on here us NO SHotgun? greatest shit ever invented besides glutamine

That's my absolute least favorite. Didn't feel anything off of it. I used to swear by N.O Xplode but it required 2 scoops and I ran out a lot. I am hooked on Super Pump 250 now. I think everyone's body reacts different to the supps though

[ironchef]

LOL, I have that same exact tub of ON Whey, its good. Though honestly, the Dymatize I used to have kinda tasted better. But the ON seems to dissolve in liquids much better than Dymatize, that would stay kind of lumpy.

[quickdodge®]

This protein stuff. Is this good to help boost metabolism? And is that a good thing to help lose weight? Later, QD.

[ironchef]

This protein stuff. Is this good to help boost metabolism? And is that a good thing to help lose weight? Later, QD.

Eating 5-6 smaller meals instead of 3 big meals a day helps boost the metabolism. And protein is good for the body regarddless. But, its convenient to have as one or two of the small meals as well (i.e in shake form, or bars, etc).

[quickdodge®]

Eating 5-6 smaller meals instead of 3 big meals a day helps boost the metabolism. And protein is good for the body regarddless. But, its convenient to have as one or two of the small meals as well (i.e in shake form, or bars, etc).

Well in between breakfast/lunch and luch/dinner, I eat a few baby carrots or pickles or something. Later, QD.

[FasTech]

I just have alot of sex.

[ekcivic1991]

Well in between breakfast/lunch and luch/dinner, I eat a few baby carrots or pickles or something. Later, QD.

Like stated above, protien is good for the body regardless but unless your lifting weights and working out hard there is no need to take protein cause it wont help you lose weight you will actually get bulkier.

But the good thing about the shakes is you can take them as a meal replacement which saves a lot of the hassel of eating right

[ironchef]

Like stated above, protien is good for the body regardless but unless your lifting weights and working out hard there is no need to take protein cause it wont help you lose weight you will actually get bulkier.

But the good thing about the shakes is you can take them as a meal replacement which saves a lot of the hassel of eating right

Protein should still be a part of your diet even if you don't work out.

[Reaper]

This protein stuff. Is this good to help boost metabolism? And is that a good thing to help lose weight? Later, QD.

Not with your exercise regimen. If you were doing some lifting or even calisthenics, then yes I'd suggest it.

[leobond001]

day 1- 30 minute cardio, sit ups (100), inclined crunch(200), push ups(200), dumb bell press(2 sets of 12 @45lbs, 2 sets of 12 @ 55lbs), inclined dumb bell press(4 sets of 10)
day 2- 30 minute cardio, sit ups, inclined crunch, arms( muscles that pull) and back( muscles that pull)
day 3- at home push ups and sit ups and crunchs.
Day 4- rest

Start day 5 with day on routine and do the days for 2 weeks, then switch up the routines to keep the muscles shocked.

as far as eating, still eat some junk, more healthy type food. i end up burning any where from 800-1000 calories per gym work out a day. i normally need 2500 a day to mantain my weight.

[VIP Style]

every other week i do 100's. hurts like hell, but you get a real sense of accomplishment.

[VIP Style]

gadamn dude!

Prooooooteeeeeeein....haha

[ironchef]

Started a new routine this week.

Found this on the Starting Strength Wiki, the original is mainly 3x5 for most exercises (plus a couple of warm up sets) and meant more for strength gains. So, I tweaked it to higher reps for endurance/stamina training, since I'm not really looking to put on more mass, rather lean out. Obviously meaning I'm going to be using a smaller percentage of my 1RM per exercise.

Wichita Falls Novice Program

Monday
Squat 2x10 warmup 3x10 working
Bench press/press 2x10 warmup 3x10 working (alternating)
Chin-ups: 3 sets to failure


Wednesday
Squat 2x10 warmup 3x10 working
Press/bench press 2x10 warmup 3x10 working
Deadlift 1x5/Powerclean 5x3 2x10 warmup 1x15 working


Friday
Squat 2x10 warmup 3x10 working
Bench press/press 2x10 warmup 3x10 working
Pull-ups: 3 sets to failure

It doesn't seem like much, and compared to what I used to do, I thought I would breeze through it. Thought wrong, that is killer!

Also added cardio 3x a week, doing HIT on the treadmill, also sucks, but feels like its working.