Post Your Routine.

[Vito_Corleone]

Post whether you're bulking, or cutting, and follow with your routine.

Anyone?

[TampaTraps]

ok diet first bulking.

9am protein shake two scopps
10:30 breakfast 6 whole eggs, 5-6 pancakes with butter and syrup, and two cups milk
12:30 pre workout shake 2 scopps(46g protein) and a apple, or a banana or some carbs
1:15-2:30 workout
2:30 2 scoops protein, two bananas, and a 12oz coke
3:30 8oz meat(whatever i feel like that day chicen or bef or steak), along with 80 carbs via yellow rice
6:30 8oz meat and yellow rice or baked beans depends on what i feel like
9:30 can of tuna and two cups milk no carbs besides in the milk
11:30 or whenever right before bed some cottage chesse(it's very so to digest so it stays with you longer while you sleep)
then sleep and do it again



now onto the work out
i train 5 days a week one bodypart a day

mon- i train chest(i like to try to do calf's but molt of the time don't)
tue- i train shoulders alone no traps
wensday i train arms(bi's, tri's, and forearms)
thursday off-
friday- back(every other week traps)
saturday-legs(i relly do try to go every week but don't always make it for legs lol)
sunday-off

rinse and repeat

[Vito_Corleone]

ok diet first bulking.

9am protein shake two scopps
10:30 breakfast 6 whole eggs, 5-6 pancakes with butter and syrup, and two cups milk
12:30 pre workout shake 2 scopps(46g protein) and a apple, or a banana or some carbs
1:15-2:30 workout
2:30 2 scoops protein, two bananas, and a 12oz coke
3:30 8oz meat(whatever i feel like that day chicen or bef or steak), along with 80 carbs via yellow rice
6:30 8oz meat and yellow rice or baked beans depends on what i feel like
9:30 can of tuna and two cups milk no carbs besides in the milk
11:30 or whenever right before bed some cottage chesse(it's very so to digest so it stays with you longer while you sleep)
then sleep and do it again



now onto the work out
i train 5 days a week one bodypart a day

mon- i train chest(i like to try to do calf's but molt of the time don't)
tue- i train shoulders alone no traps
wensday i train arms(bi's, tri's, and forearms)
thursday off-
friday- back(every other week traps)
saturday-legs(i relly do try to go every week but don't always make it for legs lol)
sunday-off

rinse and repeat

I was going to make another thread for diets, but i guess this could work. That's a dirty ass breakfast! Jesus. :lol:

What exercises do you prefer for each muscle group?

Ps. Of all things to skip, why legs? Haha.s

[Raider926]

Back/bi

Chest/tri

Shoulders/abs

Legs/Forearms

Sometimes a rest day

Repeat

Cardio every day but leg day. 30-45 minutes moderate intensity or 23 minutes HIIT(high intensity interval training). Depending on how much energy I have left after my workout

[Rdline1]

i usually do upper body/abs one day and lower body/abs the next, and then rest for a day. cardio is usually 50 minutes on elliptical with 1 minute at 100 rpm, the next at 70-75, and so on. if im not feeling the elliptical, ill do a 15 minute bike/15 minute treadmill deal. diet is usually 300-400 calorie meals at each serving, 6 times a day, while drinking at least 2 gallons of water. i pee a lot :-D

[TampaTraps]

I was going to make another thread for diets, but i guess this could work. That's a dirty ass breakfast! Jesus. :lol:

What exercises do you prefer for each muscle group?

Ps. Of all things to skip, why legs? Haha.s

i know the breakfast is dirty but two reasons my gentices are good so i can take it and it's early in the day so i have all day to burn it off i work a 9 hour shift as a tire tech at tire kingdom so burning cals isn't a problem

workout more in depth
i stay to the basics hard and heavy free weights

monday chest- 1 warm up incline dumbells, then 3 heavy sets of dumbell press, follwed by 3 sets of heavy flat dumbell press, follwed buy 3 sets of flat or incline flyes(whatever i fel like that day), and then 3 sets of pullovers(thats and oldschool favorite)

tuesday- shoulders 1 set warm-up dumbell press, 3 heavy sets, then 3 sets dumbell side laterals, 3 sets dumbell front raises, 2-3 sets bent laterals for the rear delts

wensday arms- i always train tri's first, start out with three warmup sets on pressdowns, then go to four sets of 6-8 dips with added weight, then 3 sets skullcrushers, then 2 sets heavy press downs---------bi's always start with barbell curls 1 warm up and three heavy sets 6-8 reps, 3-4 sets one arm dumbell curls, 3 sets of etiher hammer curls or preacher curls-----forearms wrist roller(if you have never done it man that bitch burns)

friday back i have two diffrent backs workouts i alternate- first one the heavy one, 1 set of deadlift warm up, 4 heavy sets of deads, 4 sets of bent over barbell rows, 3 sets t-bar rows, 3 sets seated cable rows, no traps the deads killed them for me,


second week back workout more for width- 4 sets of 10 wide grip pull up's, 3 sets seated cable rows, 3 sets lat pulldowns, and 3 sets one arm dumbell rows, then 2-3 trap exercises

legs if and when i do them 1 warm up on sqauts, 4 sets squats, 4 sets hack squats, 3 set leg press, for hamstrings, 3 lying leg curls, 3 sets stiff leg dead lifts and 3 set of lunges.


why skip legs cause i know when i do them i can't walk for three fucking days cause i kill myself in thier.

[Rdline1]

i usually do two exercises at a time, allowing the other muscles to rest while i work different ones, such as like a bench press and crunches, or arm curls and peck deck, etc. it helps keep my heart rate up. i get sweaty just during lifting

[TampaTraps]

i usually do two exercises at a time, allowing the other muscles to rest while i work different ones, such as like a bench press and crunches, or arm curls and peck deck, etc. it helps keep my heart rate up. i get sweaty just during lifting


man you must really want abs lol.

[Vito_Corleone]

and then 3 sets of pullovers(thats and oldschool favorite)


That's an exercise for shoulders, tard!

[Rdline1]

actually my abs are halfway decent now. when i was in high school, i was about 6'0 and weighed about 145-150 lbs and did EXTENSIVE exercising focusing on cardio. workouts were daily, and i routinely did an hour of cardio a day. my abs were flawless, but i was too scrawny. i have an ectomorph body type, so endurance is my strength, (i.e. i have the body of an endurance runner or long distance swimmer) but strength is hard to come by. about my senior year in high school i decided that i wanted to gain weight and get stronger, and have been basically lifting heavy since. now im 6'1'' and i weigh about 180 lbs, so im filling out some, but my goal is about 190-195, and i'd someday like to bench twice my body weight, so i have a LONG way to go lol.

[TampaTraps]

That's an exercise for shoulders, tard!



i do them lying across a bench not seated up right lol. one sec i will find the pic hers you go http://www.abcbodybuilding.com/excercise/straightarmpullorvers.htm

you should really check out that site you might learn a few new things. tard!!! haha j/k

[Vito_Corleone]

actually my abs are halfway decent now. when i was in high school, i was about 6'0 and weighed about 145-150 lbs and did EXTENSIVE exercising focusing on cardio. workouts were daily, and i routinely did an hour of cardio a day. my abs were flawless, but i was too scrawny. i have an ectomorph body type, so endurance is my strength, (i.e. i have the body of an endurance runner or long distance swimmer) but strength is hard to come by. about my senior year in high school i decided that i wanted to gain weight and get stronger, and have been basically lifting heavy since. now im 6'1'' and i weigh about 180 lbs, so im filling out some, but my goal is about 190-195, and i'd someday like to bench twice my body weight, so i have a LONG way to go lol.

Eat, eat, eat. And stay the fuck off the cardio. Do a bulking cycle with no cardio. Just keep it clean.

[Vito_Corleone]

i do them lying across a bench not seated up right lol. one sec i will find the pic hers you go http://www.abcbodybuilding.com/excercise/straightarmpullorvers.htm

Ohhh. :lol:

I hate those fucking things.

[Rdline1]

i eat a lot! and the reason i went from 150 to 180 was due to not doing cardio for about a year, but i still played hockey a few nights a week, so it was still hard. i think most of the weight gain has been muscle because i still dont have much of a belly, but my frame has widened. the hardest thing for me is staying on top of the food.

[Raider926]

That last post Vito made was supposed to be me!!!

Your not going to get any growth out of them, or strength, they will actually shrink, having low body fat will give you the appearance of have no or really flat abs, as for heavier lifting for overall mass, it will weaken your core making squats or other heavy compound lifts harder on you. So I guess unless your after absolute hardness and lighter weight endurance your pissing away a lot of hard work.

Damn Cookies. :D

[Rdline1]

i understand, but im not lifting to be huge either. i play ice hockey and the typical pro hockey player these days is about 6'2'', and about 200-210 lbs. im a little short and little light yet, but my goals are more along the lines of maintaining and also growing in a more moderate manner. the big bench number is just a dream, i dont know if I'll ever seriously try for it, but for now the plan is to just make myself a better hockey player

[Raider926]

i understand, but im not lifting to be huge either. i play ice hockey and the typical pro hockey player these days is about 6'2'', and about 200-210 lbs. im a little short and little light yet, but my goals are more along the lines of maintaining and also growing in a more moderate manner. the big bench number is just a dream, i dont know if I'll ever seriously try for it, but for now the plan is to just make myself a better hockey player

just keep eatting clean and doing what your doing, 1.5 grams of protein per lbs of lean body mass, and time, you'll realize your goals.

[Rdline1]

thats what im banking on :-)

[moldyhands]

i do both, bulk for a couple weeks, cut for a couple weeks. it takes longer to gain size, but i keep a decent cut and i like being sexy.

biceps/triceps/back- usually three exercises each on the arms, alternating between bis and tris. i like workign out both sides of the arm as it leaves the whole arm feeling pumped. then a couple back exercises at the end.

chest/shoulders - flat bench (usually pyramid starting around 190 and moving up to 210/215 for my last set of 2-4 reps). then i work the back of the shoulders, sides, front, and top. then i go back and do either incline or decline bench and a set of cable fly pulls.

[dragongirl]

Toning/leaning out,

Mondays, Wednesdays after work, and saturday mornings. 15 cardio, 10 on the track 1 hr on the machines 10 in the hot tub. Then i just started dance classes on Thursdays. So far it's only been a few weeks, but i love it.

[Vito_Corleone]

i do both, bulk for a couple weeks, cut for a couple weeks. it takes longer to gain size, but i keep a decent cut and i like being sexy.

biceps/triceps/back- usually three exercises each on the arms, alternating between bis and tris. i like workign out both sides of the arm as it leaves the whole arm feeling pumped. then a couple back exercises at the end.

chest/shoulders - flat bench (usually pyramid starting around 190 and moving up to 210/215 for my last set of 2-4 reps). then i work the back of the shoulders, sides, front, and top. then i go back and do either incline or decline bench and a set of cable fly pulls.

Your routine is not my style either way, but just a heads up, if you do back BEFORE bi's, you will get a much better work out, as you're using a lot of your biceps when you do back, and they wear out a lot quicker, so you're bi's aren't in top shape when you get to your back, which is making your back workout a lot less than it could be.

[whitebread]

workout 1-
squats
leg curl
bench
dips
pull-ups
bent over rows
rear deltoid raises
military press
shrugs
tricep extensions
standing curls
calf raises
weighted crunches

workout 2-
leg press
leg curl
bench
incline flies
chin-ups
pullovers
lateral deltoid raises
military press
shrugs
tricep rope pulldowns
preacher curls
calf raises
weighted crunches

monday- workout 1, wednesday- workout 2, friday- workout 1
monday- workout 2, wednesday- workout 1, friday- workout 2
ect, ect.

[DookieLuv!]

Workout: I work out everyday, I go to the gym and lift a little of this and a little of that for about 15 mins, no particular order, usually 2 sets per muscle group, never anything too heavy. I dont particularly enjoy lifting weights, but I do it. Then I do a few ab excersices, 15 reps, 2 sets.

Cardio: I play about 2 hours of competitive basketball 4 days a week, bike ride daily for about an hour, and swim about 3 times per week for maybe an half an hour. No real routine really, I just get bored and start doing it.

Diet: The only thing I watch is saturated fat, I dont care what I eat, when I eat, how often I eat, how much I eat, how many carbs it has, how many grams of proteins there are, whether it's before or after my workout, or whether if I'm going to bed in 10 mins or not. I drink Gatorade 90% of the time, cuz I like it.

Supplements: None, ever.



....I'm 6'3", 235lbs and I'm in good shape.

[Sabotage]

i go 4 days a week. first i do 10 mins cardio to get my heart rate up. then i hit the weights. days 1 and 3 i do lower body. days 2 and 4 i do upper body. i do abs every day. after hitting the weights, i do 30 more mins of cardio.

[Katrina]

I am trying to cut down my bf %age:
- I eat 6-7 "minimeals" a day...all should have a good mix of fat/carbs/protein (i.e. yogurt)
- I work out 6-7 times a week. Each day I do a 5 minute warm up, and then weights, and a 35-40 minute cardio workout at 75-80& my maximum heart rate range.
- I do these combinations: shoulders/abs/lower back, chest/tris/abs, legs/abs, bis/lats/abs, calves/abs

[Vito_Corleone]

I love that girls do abs every day. So cute.

Seems like you have a good routine there.

[Country Boy]

Monday: chest and abs
Tuesday: Arms (bi, tri, fore)
Wednesday: shoulders and abs
Thursday: back and legs (I just tone legs.. I dont want tree trunks)
Friday: core workout (midsection) including abs.

I cant list the specific exercises. My log book is in the car.

Diet:

6AM take NO2
6:30 eat bowl of cereal and take Superpump 250
7:00 - 8:30 or 9: gym
~9:00: take CEE
9:20: Protein shake + animal pak vitamins
11:00: Take NO2
12:00: Eat lunch (sandwich and fruit cup with gateraide)
3:00: Protein shake with banana
6:00: banana
7:00: dinner (could be anything)
9:00: take CEE
10:00: protein shake and bed

Im not trying to be Mr. Olympia, but it seems to be working for me ;)

[Vito_Corleone]

Monday: chest and abs
Tuesday: Arms (bi, tri, fore)
Wednesday: shoulders and abs
Thursday: back and legs (I just tone legs.. I dont want tree trunks)
Friday: core workout (midsection) including abs.

I cant list the specific exercises. My log book is in the car.

Diet:

6AM take NO2
6:30 eat bowl of cereal and take Superpump 250
7:00 - 8:30 or 9: gym
~9:00: take CEE
9:20: Protein shake + animal pak vitamins
11:00: Take NO2
12:00: Eat lunch (sandwich and fruit cup with gateraide)
3:00: Protein shake with banana
6:00: banana
7:00: dinner (could be anything)
9:00: take CEE
10:00: protein shake and bed

Im not trying to be Mr. Olympia, but it seems to be working for me ;)

Jesus, you're pumped full of all kinds of shit, hahaha.

Why the Gatorade? Terrible shit man.

[Country Boy]

Because I work in a closed in house thats still under construction with no a/c ;) Water just doesnt cut it all the time in my job(construction). Ive tried. I was so drug out and drained. I started drinking Gateraide through the day (along with 1 gallon of water) and I feel alot better.

[Vito_Corleone]

Ah ha. Makes sense.

[Capital G]

M,Th Bis and Tris (3 excer of each alternating between them), 8min of cardio to warm up and 20min at the end, stomach.

T,Fr Chest and back (3 excer of each alternating between them), 8min of cardio to warm up and 20min at the end, stomach.

W legs and back (3 excer of each alternating between them)

My goal is to be close to 10% bf by Dec, so I'll be kicking up the cardio and diet soon.

[moldyhands]

My goal is to be close to 10% bf by Dec, so I'll be kicking up the cardio and diet soon.
as long as that doesn't mean you'll be giving up alcohol. i WOULD kick your scrawny little ass were you to give up the fire water.

[Capital G]

Please, the body builders choice is Mich Ultra.. I'll just add some ephedra to the beer and vodka/gin tonics.

[Country Boy]

Please, the body builders choice is Mich Ultra..

Whats funny, thats the beer I drink :D

[Capital G]

Whats funny, thats the beer I drink :D

It's good stuff, and it allows me to keep my hour glass figure.

[Katrina]

I love that girls do abs every day. So cute.

Seems like you have a good routine there.
Thanks. I try to do a 2 day ab routine, but I have to go to work at noon and I get crammed for time...so I split it up...yeah yeah...I know girls are different than guys...but girls' and guys' bodies are so freakishly different when it comes to working out

[terry.ho]

Toning up.

Protien smoothie or oatmeal with slivered almonds, ground cinnamon, vanilla yogurt in the morning when I first get up.
9am Raw almonds, and apple/orange
12pm workout days a peanut butter and honey sandwich, off days 6" publix sub either roast beef or turkey with no bullshit on it.
3:30pm workout days peanut butter and honey sandwich, off days almonds or low-sodium V8 and cheese stick or fruit.
Post workout protien shake
Home made balanced meal for dinner.

Saturday is my cheat day so I eat whatever and usually drink.

All exercises are done as a circuit at 10 reps until 3 circuits are completed

Monday
Ab circuit
Twisting Crunch
Hanging Knee lift
Speed rotation
Side Bridge
Negative Crunch
Hyperextension

body circuit
Squat
Bench Press
Pull-down
Military press
Upright Row
Tricep pushdown
Leg Extension
Bicep Curl
Leg Curl

Tuesday
Light Cardio

Wednesday
Same as monday

Thursday
QS&L (damn it)

Friday
Squat
Bench Press
Pull-down
Traveling lunge
military press
upright row
step-up
leg extension
bicep curl
leg curl

Saturday
Abs and light cardio

Sunday
rest but eat healthy

[arsoniq26]

i take an off day every 3 days. First day -Chest/tris. Second - Back/Bi's. Third - Shoulders/Legs. And i TRY to throw some cardio/abs in there.

[Regina]

4 days a week (I should probably do 5 or 6 but I need to make time)
I jog, walk, and run (HIIT) 2.5 miles (now starting to do 3).
Then I do on the weights triceps and legs. I also do lunges for legs. I do 3 different ab exercises each day as well.

I try to eat 6 well balanced healthy meals a day. I try to have more protein and fiber than carbs, though. Especially at night. I guess about 1200 calories a day.

PS- I'm trying to get lean and toned and keep what I have currently.

[moldyhands]

4 days a week (I should probably do 5 or 6 but I need to make time)
I jog, walk, and run (HIIT) 2.5 miles (now starting to do 3).
Then I do on the weights triceps and legs. I also do lunges for legs. I do 3 different ab exercises each day as well.

I try to eat 6 well balanced healthy meals a day. I try to have more protein and fiber than carbs, though. Especially at night. I guess about 1200 calories a day.

PS- I'm trying to get lean and toned and keep what I have currently.
i think you should bulk up.

[99TL]

Mine kind of changes according to my weekly schedule. I'll just give an out-line of what I have done this week. Trying to lose some weight/get leaner

Monday:
7AM: Bike 10 miles
6PM: Bike 10 miles imm followed by abs/lower back

Tuesday:
7AM: Bike 10 miles
6PM: Light workout covering all major muscle groups/abs/lower back

Wednesday:
7AM: Bike 10 miles
6PM: 6 x 100yd strides imm followed by abs/lower back

Thursday:
7AM: Bike 10 miles
6PM: 6 x 100yd strides imm followed by abs/lower back

Friday:
7AM: Bike 10 miles
6PM: Light workout covering all major muscle groups/abs/lower back

Saturday:
7AM: Bike 10 miles
3PM(hopefully depending on work): Swim ~1k meters

Sunday:
Rest