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Re: I work out! (well not yet... but I need to)
Bump:
I just thought I'd update on my progress since it seems to have been a while since I last posted. I've adjusted my workout yet again to try and maximize my time and efficiency when I'm at the gym. I've also added some supplements, some of which I would recommend and others not so much. Here are the changes as well as some progress pictures.
Monday: Chest and Biceps
Chest Routine
Barbell Press
Incline Barbell Press
Decline Barbell Press
Dumbell Press
Incline Dumbbell Press
Decline Dumbbell Press
Dumbbell Flye
Incline Dumbbell Flye
Decline Dumbbell Flye
Decline Pushups
Bicep Routine
Alternating Incline Dumbbell Curls
Standing Dumbell Curls
Barbell Drag Curls
Preacher Curls
Spider Curls
Single-Arm Dumbbell Rows
Tuesday: Cardio/Core
Tuesdays I head to the island city of Nahant (where Wendy and I used to live with her father) and run a circuit of the island starting and ending from her father's house. The total distance is roughly 3 miles. Depending on the day and my level of enthusiasm, I occasionally opt to run a second half circuit for a total of almost 5 miles. The island is nice and hilly and provides ample inclines and declines at interval rates in a pattern suitable for my running style and stamina level. In total it takes me about 30 minutes from start to finish.
In addition, I complete my regular Core Routine of 2 sets of 50 Situps, 2 sets of 50 Decline Situps, 3 sets of 50 Crunches (Left, Center and Right side oriented), 2 sets of 50 Bicycle Crunches, 2 Sets of 50 Pike Twists, 2 Sets of 50 Cable Crunches and finally 3 sets of 1 minute Plank Holds (Left, Center and Right side oriented).
Wednesday: Triceps and Lats
Tricep Routine
Lying Tricep Extensions (commonly referred to as skull crushers)
Overhead Tricep Extensions
Rope Attachment Tricep Pushdowns
Machine Tricep Pushdowns (Seated)
V-Bar Tricep Pushdowns
Lats Routine
Overhead Barbell Row
Bent-Over Two-Arm Dumbbell Row
Wide-Grip Pulldown (Seated)
Reverse Grip Pulldown (Seated)
Dumbbell Raise (Side)
Dumbell Raise (Front)
Thursday: Cardio/Core
On Thursdays I drive a few cities over to run at one of the local nature reserves. The trail is called Breakheart and has 2 paved paths you can follow through the woods between several cities in the area. The first path is just under 2 miles (1.89?). The second trail is more of an extension of the first one. At the 1 mile mark, the trail splits and you can follow the longer one around the lake for an added distance of about another mile and a half. I usually opt to only run the 2 mile track and steer clear of the longer one. Additionally, there are dirt footpaths that cris-cross the reserve all over the place. I have yet to actually travel one of them to see the difference... but it's on my to-do list. Over-all it takes me about 20-25 minutes to run the circuit.
In addition, I complete my regular Core Routine of 2 sets of 50 Situps, 2 sets of 50 Decline Situps, 3 sets of 50 Crunches (Left, Center and Right side oriented), 2 sets of 50 Bicycle Crunches, 2 Sets of 50 Pike Twists, 2 Sets of 50 Cable Crunches and finally 3 sets of 1 minute Plank Holds (Left, Center and Right side oriented).
Friday: Back/Shoulders
Back Routine
Back Extensions
Deadlifts
Good-Mornings
Shoulder Routine
Body Resistance Pullups
Dumbbell Shrugs
Shoulder Press
Arnold Press
Saturday: Cardio/Core
This is pretty much my crazy day. I just head to the gym and kick on a treadmill to run interval sprint training. I warm up for 5 minutes by walking at 4mph. When I'm warmed up, I run at 7.5mph for 5 minutes, sprint all out at 15mph for 1 minute, walk at 4mph and then repeat until failure. I can usually last about a half an hour before my legs give out on me... but it's absolutely the best workout of my whole week. I never feel more tired than I do after that.
In addition, I complete my regular Core Routine of 2 sets of 50 Situps, 2 sets of 50 Decline Situps, 3 sets of 50 Crunches (Left, Center and Right side oriented), 2 sets of 50 Bicycle Crunches, 2 Sets of 50 Pike Twists, 2 Sets of 50 Cable Crunches and finally 3 sets of 1 minute Plank Holds (Left, Center and Right side oriented).
Sunday: Legs
Quads/Glutes Routine
Leg Extensions
Barbell Lunges
Narrow-Stance Barbell Squats
Walking Lunges
Leg Press
Leg Curls
Calves Routine
Standing Calf Raises (Toes Out)
Standing Calf Raises (Toes In)
Seated Calf Raises (Toes Out)
Seated Calf Raises (Toes In)
Leg Press Calf Raises (Toes Out)
Leg Press Calf Raises (Toes In)
My supplements, as I said, have changed as well. Here's a typical daily diet/supplement routine:
WAKE UP - Men's Multivitamin, 500mg Vitamin B12 (because I'm vegetarian) and an Iron supplement (again... vegetarian... and because most multivitamins don't include iron at all)
Breakfast - 1 Cup of Oatmeal and an Apple with a tablespoon of Almond Butter
Snack - Protein Bar (Cliff Builder - Crunchy Peanut Butter)
Lunch - 4oz can of White Albacore Tuna, 1 Cup of Brown Rice and some kind of vegetable.
Snack - Breadless PBJ (exactly what it sounds like) and a hand full of almonds.
PRE-WORKOUT - Energy Enhancer & Creatine
DURING-WORKOUT - Amino-Acid and Recovery
POST-WORKOUT - Protein Shake
Dinner - BEST SALAD EVER: 1/4 cup Black Beans, 1/4 cup Corn Salsa (sweet Corn, Red Onions, Tomatoes, Cilantro and 1/4 lime squeezed), Iceberg Lettuce, 1/4 cup Brown Rice and topped with my secret jalapeno dressing.
BEDTIME - Protein Shake <--- This is important. Drinking it before bed gives your body something to digest and metabolize while you sleep (fast) besides your hard-earned muscle. If left to its own devices, your body will burn off any excess calories and start to eat muscle while you sleep. I also wake up feeling awesome... not hungry.
Bump:
I just thought I'd update on my progress since it seems to have been a while since I last posted. I've adjusted my workout yet again to try and maximize my time and efficiency when I'm at the gym. I've also added some supplements, some of which I would recommend and others not so much. Here are the changes as well as some progress pictures.
Monday: Chest and Biceps
Chest Routine
Barbell Press
Incline Barbell Press
Decline Barbell Press
Dumbell Press
Incline Dumbbell Press
Decline Dumbbell Press
Dumbbell Flye
Incline Dumbbell Flye
Decline Dumbbell Flye
Decline Pushups
Bicep Routine
Alternating Incline Dumbbell Curls
Standing Dumbell Curls
Barbell Drag Curls
Preacher Curls
Spider Curls
Single-Arm Dumbbell Rows
Tuesday: Cardio/Core
Tuesdays I head to the island city of Nahant (where Wendy and I used to live with her father) and run a circuit of the island starting and ending from her father's house. The total distance is roughly 3 miles. Depending on the day and my level of enthusiasm, I occasionally opt to run a second half circuit for a total of almost 5 miles. The island is nice and hilly and provides ample inclines and declines at interval rates in a pattern suitable for my running style and stamina level. In total it takes me about 30 minutes from start to finish.
In addition, I complete my regular Core Routine of 2 sets of 50 Situps, 2 sets of 50 Decline Situps, 3 sets of 50 Crunches (Left, Center and Right side oriented), 2 sets of 50 Bicycle Crunches, 2 Sets of 50 Pike Twists, 2 Sets of 50 Cable Crunches and finally 3 sets of 1 minute Plank Holds (Left, Center and Right side oriented).
Wednesday: Triceps and Lats
Tricep Routine
Lying Tricep Extensions (commonly referred to as skull crushers)
Overhead Tricep Extensions
Rope Attachment Tricep Pushdowns
Machine Tricep Pushdowns (Seated)
V-Bar Tricep Pushdowns
Lats Routine
Overhead Barbell Row
Bent-Over Two-Arm Dumbbell Row
Wide-Grip Pulldown (Seated)
Reverse Grip Pulldown (Seated)
Dumbbell Raise (Side)
Dumbell Raise (Front)
Thursday: Cardio/Core
On Thursdays I drive a few cities over to run at one of the local nature reserves. The trail is called Breakheart and has 2 paved paths you can follow through the woods between several cities in the area. The first path is just under 2 miles (1.89?). The second trail is more of an extension of the first one. At the 1 mile mark, the trail splits and you can follow the longer one around the lake for an added distance of about another mile and a half. I usually opt to only run the 2 mile track and steer clear of the longer one. Additionally, there are dirt footpaths that cris-cross the reserve all over the place. I have yet to actually travel one of them to see the difference... but it's on my to-do list. Over-all it takes me about 20-25 minutes to run the circuit.
In addition, I complete my regular Core Routine of 2 sets of 50 Situps, 2 sets of 50 Decline Situps, 3 sets of 50 Crunches (Left, Center and Right side oriented), 2 sets of 50 Bicycle Crunches, 2 Sets of 50 Pike Twists, 2 Sets of 50 Cable Crunches and finally 3 sets of 1 minute Plank Holds (Left, Center and Right side oriented).
Friday: Back/Shoulders
Back Routine
Back Extensions
Deadlifts
Good-Mornings
Shoulder Routine
Body Resistance Pullups
Dumbbell Shrugs
Shoulder Press
Arnold Press
Saturday: Cardio/Core
This is pretty much my crazy day. I just head to the gym and kick on a treadmill to run interval sprint training. I warm up for 5 minutes by walking at 4mph. When I'm warmed up, I run at 7.5mph for 5 minutes, sprint all out at 15mph for 1 minute, walk at 4mph and then repeat until failure. I can usually last about a half an hour before my legs give out on me... but it's absolutely the best workout of my whole week. I never feel more tired than I do after that.
In addition, I complete my regular Core Routine of 2 sets of 50 Situps, 2 sets of 50 Decline Situps, 3 sets of 50 Crunches (Left, Center and Right side oriented), 2 sets of 50 Bicycle Crunches, 2 Sets of 50 Pike Twists, 2 Sets of 50 Cable Crunches and finally 3 sets of 1 minute Plank Holds (Left, Center and Right side oriented).
Sunday: Legs
Quads/Glutes Routine
Leg Extensions
Barbell Lunges
Narrow-Stance Barbell Squats
Walking Lunges
Leg Press
Leg Curls
Calves Routine
Standing Calf Raises (Toes Out)
Standing Calf Raises (Toes In)
Seated Calf Raises (Toes Out)
Seated Calf Raises (Toes In)
Leg Press Calf Raises (Toes Out)
Leg Press Calf Raises (Toes In)
My supplements, as I said, have changed as well. Here's a typical daily diet/supplement routine:
WAKE UP - Men's Multivitamin, 500mg Vitamin B12 (because I'm vegetarian) and an Iron supplement (again... vegetarian... and because most multivitamins don't include iron at all)
Breakfast - 1 Cup of Oatmeal and an Apple with a tablespoon of Almond Butter
Snack - Protein Bar (Cliff Builder - Crunchy Peanut Butter)
Lunch - 4oz can of White Albacore Tuna, 1 Cup of Brown Rice and some kind of vegetable.
Snack - Breadless PBJ (exactly what it sounds like) and a hand full of almonds.
PRE-WORKOUT - Energy Enhancer & Creatine
DURING-WORKOUT - Amino-Acid and Recovery
POST-WORKOUT - Protein Shake
Dinner - BEST SALAD EVER: 1/4 cup Black Beans, 1/4 cup Corn Salsa (sweet Corn, Red Onions, Tomatoes, Cilantro and 1/4 lime squeezed), Iceberg Lettuce, 1/4 cup Brown Rice and topped with my secret jalapeno dressing.
BEDTIME - Protein Shake <--- This is important. Drinking it before bed gives your body something to digest and metabolize while you sleep (fast) besides your hard-earned muscle. If left to its own devices, your body will burn off any excess calories and start to eat muscle while you sleep. I also wake up feeling awesome... not hungry.
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