May 10, 200719 yr If you have a workout schedule or a diet plan what does it consist of? how many days a week do you do it?Wht kind of suppliments/Vitamins do you take? What do you do to stay healthy and inshape? (Weights, Running, kickboxing, Pilotes(sp?), Mountain biking, etc.)
May 10, 200719 yr M-F after work with a friend of mine that also goes to LAC. Monday & Wednesday: Cardio run at least 3 miles and walk at least 1 within 45 minutes. Working on uppping it to running 4 miles in that time. Getting closer and have done it at least once since I started trying it last week. Tuesday: 1 mile run then Arms and chest(bench, curls, dips, etc). Thursday: 1 mile run the shoulders and back (military press, lawnmower and a few other thing that I don't know the name of) Friday: 1 mile run then bench and squarts; after squats we go back to bench for drop-sets to burn out. Diet plan still needs some work.
May 10, 200719 yr I don't do near enough cardio, but here goes. MONDAY barbell bench - 4x10 dumbell incline - 4x10 dumbell flys or cross-cable pulls - 4x10 decline bench - 3x12 dips - 3 sets...as many as I can each set Intense abdominal workout between sets 30 minutes on an elliptical machine...1 mile run TUESDAY Back I honestly don't know the names of the exercises, but I do 4 lifts, 4 sets of 10. leg press - 3x12 lunges - 3x12 leg extension - 3x12 leg curls - 3x12 No cardio Light abdominal workout WEDNESDAY Dumbell Military press - 4x10 Lateral Raises - 4x10 Arnold (shoulder press) - 4x10 Shoulder Shrugs - 4x15 Intense abdominal workout between sets Run 2 miles...20 minutes on elliptical machine THURSDAY Close-grip bench - 4x10 Skull-crushers - 4x10 Tricep Pushdowns - 4x10 Kickbacks - 4x15 Light abdominal workout FRIDAY Barbell Curls - 4x10 Dumbell Curls - 4x10 Preacher Curls - 4x10 Hammer Curls - 4x10 One set of down the rack curls Intense abdominal workout 30 minutes elliptical...1 mile run
May 10, 200719 yr By the way...above is what I strive to do. But if I am in a hurry, and I usually am, carido is usually the first thing I leave out.
May 10, 200719 yr I always start with a quick mile just to make sure the blood is pumping. It may not make a big difference but I like making sure I keep my running regular too.
May 10, 200719 yr I'm sure it does, and it's probably better for you body long-term than lifting weights. Also, the thread starter asked about supplements. Here are some good ones I've tried in the past year or so. 17-HD Gakic Leukic Creakic Anadrox - Nitric Oxide Muscle Milk 17-BOL
May 10, 200719 yr I have several, related to Plyometrics and athletic conditioning. I can send you, if interested.
May 10, 200719 yr I try to bike whenever the weather permits. 12-15 miles a day. Occasionally a 20 mile ride, and some trail riding.
May 10, 200719 yr Exercise I normally work out 4-6 days a week (M-Sat). Typcial week... Monday: 30 minute resistance training with bands 45 minute kickboxing Tuesday: 30 minute Elite Kickboxing Wednesday: 2 mile Run 30 minute Elite Kickboxing Thursday: 30 Minute resistance training 30 Minute Elite Kickboxing Firday: 45 minute combination kickboxing/resistance Saturday: 6 mile run 45 minute kickboxing Nutriiton I do my diet 6 days a week.. I take Sunday's off 7:00 A.M.: Shake 10:00 A.M.: Half of a turkey sandwich plain on 100% whole wheat bread 1:30 P.M.: Half of a Healthy Choice Turkey Sausage thing (or other lean meat), 1 serving of peas (or green veggie), 1 serving of a carb (normally a bean) 4:45 p.m.: Protein/Energy Bar 7:30 p.m.: Something similar to that of my lunch meal 10:00 p.m.: Sugar free (splenda) ice cream sandwich I also drink a lot of water. I am convinced a healthy diet is a lot more important than really intense workouts. I have become somewhat of a health guy over the past few months even more so than I used to be.
May 10, 200719 yr I workout 6 days a week (M-F, and either Sat. or Sun), sometimes in the evenings and sometimes early in the morning (6 am). My workouts consist of about 45 minutes of cardio with 30 minutes of weights. I usually alternate days doing upperbody, then lower body and ab exercises on the other day. As for the cardio; I mix it up with tredmill, outdoor running, elliptical, stepper, and heavy bag workouts. I get burnt out or tired of doing the same thing all the time so I change it up. I probably drink at least (8) 20 oz. bottles of water a day.
May 10, 200719 yr I was working second shift so I would work out after work around 1am but now that Im on 3rd I usually workout before around 10pm. Mon: Chest and Back, consisting of barbell bench, incline dumbell, flys, and dips, usually 3 sets of each. Back I do some pull downs and rows, looking for another one to do for back, our gym at work lacks machinces for it. Tue: Triceps and Biceps Do a variety of things for these and I try to switch up the excercises from workout to workout. Wed: Abs, Shoulders, and Cardio. thur: off Friday: I'll do a combination of chest, arms and back just to get a nice workout in before the weekend. Need to add much more cardio to it, starting to get nice out so i may go running outside of work soon. As far as supplements Im probably going to order some protein and Hydroxycut Hardcore an maybe a mens multivitamen. I have all the bulk and strength that I really need, just need to lean out the muscles. Diet right now for me doesnt even exist althought I need to get on one for sure.
May 10, 200719 yr I use to work out years ago pretty heavy but injuried my shoulder lifting. Since then I mainly just do cardio, push ups, and crunches. I usually run 3 days a week from 3-6 miles. I would like to get out to around 10 miles but not sure my knees can take that distance. I would also like to get back to some type of strength training but just don't have time to go to a gym. I have been thinking about getting some weights for home. I have also thought about getting one of the Bowflex machines. Has anyone used one and if so what did you think?
May 10, 200719 yr I use to work out years ago pretty heavy but injuried my shoulder lifting. Since then I mainly just do cardio, push ups, and crunches. I usually run 3 days a week from 3-6 miles. I would like to get out to around 10 miles but not sure my knees can take that distance. I would also like to get back to some type of strength training but just don't have time to go to a gym. I have been thinking about getting some weights for home. I have also thought about getting one of the Bowflex machines. Has anyone used one and if so what did you think? My suggestion woodsrider, a day or two a week when you are running long distances, shorten it up and do high intensity lifting session that is quick and still bulds your cardio.
May 10, 200719 yr I have pretty much given up on lifting mainly becuase when you lift you only target a few muscles at a time and I do not have the mental strength to make it high intensity... strictly aenerobic (sp), so to speak. My resistance bands give a more complete workout that incorporates cardio and balance while toning your muscles. I got over the fact there is no need for me to be able to bench 300+ lbs. anymore. No sense in it. I do a lot of pushups and work out my abs every exercise. I believe being in a class helps you overcome a lot of the mental blocks one has when not wanting to work out.
May 10, 200719 yr Author I'm sure it does, and it's probably better for you body long-term than lifting weights. Also, the thread starter asked about supplements. Here are some good ones I've tried in the past year or so. 17-HD Gakic Leukic Creakic Anadrox - Nitric Oxide Muscle Milk 17-BOL The muscle milk is very good for gaining lean mass, have you ever tried the NO explode(Nitric Oxide) and/or the Cell Mass Creatine? They are both BSN brand I believe.
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