Topic: Post your work out routine here.

[Karyn]

After reading that forum user Conge...something does 20 - 25 hours of exercise a week, I realized I need to step up my game.  I get up at 4:30 in the morning, start running to the gym at 5.  Once I get there (20 minutes later), I lift weights until 6, then I do an other 30 minutes of cardio on various different devices.  For my work outs, I do muscle groups.  Chest Monday, Core Tuesday, Back Wednesday, Legs Thursday and Shoulders Friday.  I do 10 - 12 reps 4 times, usually until muscle exhaustion.  I also walk several miles over the weekend, and when the weather gets warm, there will be lots of mountain hiking.

I have one thing working against me.  The medication I take for migraines also lowers my blood pressure and causes fatigue.  When I started regular exercise 8 months ago, I could barely run for 90 seconds at a time before I got winded.  Now, I can run 2-3 miles, but only at a really slow pace.  I've nearly passed out several times while lifting weights, but that's also gotten a lot better as I've not pushed myself so hard.  I really feel like I've hit a brick wall with the workout.  I haven't made any gains on strength, weight loss or endurance in about 5 months.  My muscles will still hurt slightly 48 hours after I work the group, so it seems like something is going on in there.  I've considered adding something like yoga to my routine since I've lot a lot of flexibility over the years, and my balance has always been shit.  I've also considered obtaining one of those Insanity or p90x workout videos to add to my current routine.  Has anyone tried either of these?

What do you like to do to keep yourself in shape?

[Anders]

This isn't me, it's my cat.

Sleep. Wake up. Stand up. Strretch your back. Take two steps in a circle. Lie down. Sleep.

[Caffiene]

Last 6 months or so Ive been doing weights to get back some muscle mass... I was thin enough to begin with even before I lost all the lean muscle I used to have in high school from swimming. The biggest benefit, though, is that its strengthening around my shoulders, which is meaning they dont lock up or get into awkward positions as often as they were doing.

Generally Im doing 3 sets (12-10-8) of biceps, triceps and chest, every 1 to 2 days. All working pretty well, except Ive plateaued a bit on biceps.

Id like to do cardio and more different kinds of weights, but I dont have a gym within convenient distance (or the money for a membership, unless I really budget) so Im mostly stuck with what I have at home for the time being, which is just a set of dumbells. And I dont like running... wish there was a pool close by.

Conge...something

Cognoscento.

[341gerbig]

Diet:
Breakfast: 8:00 am
2 eggs
3 bacon strips
2 toast

Snack: 11:00 am
1/3 cup nuts

Lunch: 1:30 pm
2 veggies
1 can tuna

Pre workout shake:
1 Whey protein
1 Casein Protein
1 cup milk
1 fruit

Supper:
1 meat
2 veggie

Snack
1 Beef jerky OR 1 granola bar.

Pre-bed shake: 11:30 pm
1 whey protein
1 casein Protein
1 cup water
1 fruit

Totals:
Protein- 200 grams
Carbohydrates- 167 grams
Fat- 84 grams
Calories- 2230







Workout Program.- Weight lifting:
***8 exercises a day, With 4 sets an exercise.****
Set 1: 15 reps
Set 2: 12 reps
Set 3: 8 reps
Set 4: 5 reps

Sunday: Chest/Biceps
Monday: Legs/Abs
Wednesday: Shoulders/Traps/Forearms
Thursday: Legs/Abs
Friday: Back/Triceps


Workout Program.- Cardio:
Boxing for 45 mins: Monday, friday
Walking to and from school/work- 90 mins/day








This program has changed a little bit in the last 11 months, but it is basically the same, and it has allowed me to lose 112 LBS.

[Samhain]

In my opinion, save your money and don't bother with Insanity or P90X.  Ross Enamait has a lot of good conditioning workouts along the same lines including some free stuff on his website.  I've bought two of his books and they were well worth it.  Ross has some good idea for making your own equipment as well which has worked out well for me (Homemade ab wheels and TRX suspension trainer).  I do not completely agree with his nutritional ideas though (organic, raw, etc.), but the workout are great.
http://rosstraining.com/blog/
 
I get up and run 5 km about 3 to 4 days per week, first thing in the morning.  I alternate between steady state running and interval training.  The rest of my training, at lunchtime, is as follows:
Monday: Full upper body workout with weights focusing on strength.  Low reps, heavy weight.  The big four movements are bench press, incline press, rows and pull ups, then I throw in a few assistance exercises with lighter weight (e.g. lateral raises) 
Tuesday: Intense conditioning workout (burpees, jumps over boxes, kettlebell swings, medicine ball slams, etc.) for about half an hour.
Wednesday: Complete lower body workout withweights: I've had some lower back issues so it's more about form lately...throwing the ego in the garbage can with regard to weight.
Thursday: Intense conditioning.
Friday: Full upper body workout with weights, higher rep, lest rest between sets, lots of supersetting
Saturday or Sunday - One of these days I go for a run, or I may do another conditioning day.  For awhile there it was my test day to see how fast I could do 100 burpees.  I was trying to get them in 5 minutes or under.  I made it to about 7 and a half minutes....which is pretty good considering I was 18 minutes when I first attempted to do 100.  I really underestimated conditioning until I got Ross's books.
 
When my back is healed up I'll do the same workout but I will alternate the weeks like such. Week 1 - Upper body on Monday Friday, Lower body on Wednesday.  Week 2 - Lower body on Monday Friday, Upper body on Wednesday.
 

[xenu]

I eat about 2500 cal a day. I keep track with an app on my phone called "My fittness pal" Works good.

5/5 5 reps on 5 sets. I lift as heavy as I can.

Day one:
Bench,Flys and then push ups. Push ups I do 20 reps on 2 sets
Day 2
Chin ups, seated rows, one arm rows then some ab work
Day 3
Curls,Isolated curls, hammer curls
Day4
Mil press, Shoulder flys then some rotary cuff work
Day5
Dips, Push downs, close grip bench
Day 6
Squats,Dead lifts

Plus twice a week I play hockey

Like I said all my work outs are 5 reps on 5 sets and I lift as heavy as I can. I am about to switch it up and go maybe 2 reps on 8 sets not sure what yet. I am going to change it up soon. Your body will plateau after awhile so it is good to change things up from time to time. I should be eating more then I am with this type of work out.

[WC]

About 200 miles a week in the saddle, give or take (well, only 80 this week... So far). Before Valproic acid and the beginning of this semester, I was essentially on the Daniel Craig diet and workout, as quitting smoking, slimming down, and muscling up a bit mixed with my age and activity levels were about where Craig was at before he started to go nuts with it. Was making steady progress with weight loss and strength increases, logging my my daily results, but it was pretty crazy obvious after about three months, but the depekote drastically diminished my ability to physically exert myself within days of starting it. I've been off of it now for about six weeks, and will be training hard again after the end of my term. Since November, since starting depekote, I've grown tits and love handles and back fat for the first time in my life. It was a frustrating winter, being doped up, watching myself melt, feeling my strength atrophy and my endurance seep away (even walking across a room winded me and made me need to take a little lie down). Looking forward to working this newly acquired flub off. Will be putting my progress into spreadsheets again. Hopefully the damage won't take too long to undue. Soon...

What this guy, Drew Manning, is doing is inspirational, and his keeping track of it all is very helpful.

Anyway, the routine and general diet outlined on that nerdfitness page really jump started me into action, however, the habit I couldn't break, my achilles heal is/was midnight snacks; my undoing. And the bloody depekote, that stuff is a nightmare. Nuts to that. Worst. Mood. Stabilizer. Ever!

[Squarebanks]

Age: 24
Weight: 171lbs
Height: 6'1
Goal: Gain Lean Mass (up +10lbs in one year)
Routine: Full body 3x/week. 1st Day heavy, 2nd day -10%, 3rd day -20%. Add 5lbs a week to squat/deadlift.

Monday
Back Squats: 3x8
Bench Press: 3x8
Pendlay Rows: 3x8-12
Overhead Press: 3x8-12
Stiff-Legged Deadlift: 3x8
Barbell Curl: 3x8-12

Wednesday
Deadlift: 3x5
Bench Press: 3x8
Pendlay Rows: 3x8-12
Overhead Press: 3x8-12
Front Squats: 3x8
Barbell Curl: 3x8-12

Friday
Back Squats: 3x8
Bench Press: 3x8
Pendlay Rows: 3x8-12
Overhead Press: 3x8-12
Stiff-Legged Deadlift: 3x8
Barbell Curl: 3x8-12

Diet: 4000cals/day on weight days, 3,500 on off days. Minimum of 150g protein.

[Karyn]

You people get to eat a lot of calories.  I try not to go over 1200 a day.   I still can't drop this last 5 pounds.

Breakfast:
1 slice Whole grain toast
1 TBSP Peanut Butter
1 small Banana

For work (eat when I start starving throughout the day):
2 TBSP homemade hummus
100 grams baby carrots
2-4 mandarin oranges
-or-
Whatever soup/casserole/large storageable item I've made for the week.  Recently, I've been trying to keep it vegetarian.  I also try to keep it to around 400 calories.

Dinner:
Roasted veggies, fried veggies, souped veggies.  Something with veggies.
Wine.  <-  where I'm sure everything is breaking.

Weekends: <-  where everything else is breaking.
I try to cook a meat and veggie for dinner, but we usually end up going out for a meal or two.  I also end up making pancakes or fritattas for brunch one day.  Part of my problem is that this is when I get to experiment making food.  Goddamn I love cooking.

Seriously, I'd rather work out more than watch my diet.  Tracking calories is insanely tedious to me.  Using the elliptical is slightly less tedious.

I'm 5'2 and 115 pounds.  I should probably supplement something high in protein, but I've realized I hate all high protien shake drinks.  I want sweets once a month.  The rest of the time, eating something sweet every day (like most of those shakes) is way too much.  Sometimes I even get sick of the bananas and forgo them.

[Squarebanks]

I'm 5'2 and 115 pounds.  I should probably supplement something high in protein, but I've realized I hate all high protien shake drinks.  I want sweets once a month.  The rest of the time, eating something sweet every day (like most of those shakes) is way too much.  Sometimes I even get sick of the bananas and forgo them.

You can eat more. At 5'2 115lbs, your Basal Metabolic Rate is ~1300 calories. This is how much you would burn lying in bed completely sedentary all day maintaining basic bodily functions. Even if you do nothing but sit at a desk all day you probably burn at least 1,800cals/day.

[Samhain]

You people get to eat a lot of calories.  I try not to go over 1200 a day.   I still can't drop this last 5 pounds.

Breakfast:
1 slice Whole grain toast
1 TBSP Peanut Butter
1 small Banana

For work (eat when I start starving throughout the day):
2 TBSP homemade hummus
100 grams baby carrots
2-4 mandarin oranges
-or-
Whatever soup/casserole/large storageable item I've made for the week.  Recently, I've been trying to keep it vegetarian.  I also try to keep it to around 400 calories.

Dinner:
Roasted veggies, fried veggies, souped veggies.  Something with veggies.
Wine.  <-  where I'm sure everything is breaking.

Weekends: <-  where everything else is breaking.
I try to cook a meat and veggie for dinner, but we usually end up going out for a meal or two.  I also end up making pancakes or fritattas for brunch one day.  Part of my problem is that this is when I get to experiment making food.  Goddamn I love cooking.

Seriously, I'd rather work out more than watch my diet.  Tracking calories is insanely tedious to me.  Using the elliptical is slightly less tedious.

I'm 5'2 and 115 pounds.  I should probably supplement something high in protein, but I've realized I hate all high protien shake drinks.  I want sweets once a month.  The rest of the time, eating something sweet every day (like most of those shakes) is way too much.  Sometimes I even get sick of the bananas and forgo them.

How about cottage cheese?  I find the regular stuff is loaded with sodium so I usually buy the dry curd and mix it in with whatever I've cooked up.

Edit:  I forgot to mention, I don't even bother counting calories anymore unless I'm trying to get to a specific weight. If I start to notice clothes fitting a bit tighter I cut back on portion size.  The last time I counted calories was when I was trying to get my body fat into single digits from about 10% using a glycogen depletion/carb load diet.  That was a hellish fun time.  I'm 5'6", 200 lbs and was putting down 4500 calories in just carbs over the roughly 24 hour carb reload period.  Unfortunately I had to keep the fat calories down so it was pretty much 2 bagels every couple of hours, and I would get through a 10 to 12 before I finally didn't want to see another bagel....until the next week.     

[Karyn]

I'm 5'2 and 115 pounds.  I should probably supplement something high in protein, but I've realized I hate all high protien shake drinks.  I want sweets once a month.  The rest of the time, eating something sweet every day (like most of those shakes) is way too much.  Sometimes I even get sick of the bananas and forgo them.

You can eat more. At 5'2 115lbs, your Basal Metabolic Rate is ~1300 calories. This is how much you would burn lying in bed completely sedentary all day maintaining basic bodily functions. Even if you do nothing but sit at a desk all day you probably burn at least 1,800cals/day.

Yeah, that's what everything tells me.  Even when I track my calories to 900 a day, I can't seem to drop the last 5 lbs.  I think the medication that stops the migraines reduces my BMR quite a bit.  My heart beats at 60 bpm all the time.  I can't get it over 130 without nearly passing out.

[Karyn]

(click to show/hide)

You people get to eat a lot of calories.  I try not to go over 1200 a day.   I still can't drop this last 5 pounds.

Breakfast:
1 slice Whole grain toast
1 TBSP Peanut Butter
1 small Banana

For work (eat when I start starving throughout the day):
2 TBSP homemade hummus
100 grams baby carrots
2-4 mandarin oranges
-or-
Whatever soup/casserole/large storageable item I've made for the week.  Recently, I've been trying to keep it vegetarian.  I also try to keep it to around 400 calories.

Dinner:
Roasted veggies, fried veggies, souped veggies.  Something with veggies.
Wine.  <-  where I'm sure everything is breaking.

Weekends: <-  where everything else is breaking.
I try to cook a meat and veggie for dinner, but we usually end up going out for a meal or two.  I also end up making pancakes or fritattas for brunch one day.  Part of my problem is that this is when I get to experiment making food.  Goddamn I love cooking.

Seriously, I'd rather work out more than watch my diet.  Tracking calories is insanely tedious to me.  Using the elliptical is slightly less tedious.

I'm 5'2 and 115 pounds.  I should probably supplement something high in protein, but I've realized I hate all high protien shake drinks.  I want sweets once a month.  The rest of the time, eating something sweet every day (like most of those shakes) is way too much.  Sometimes I even get sick of the bananas and forgo them.

How about cottage cheese?  I find the regular stuff is loaded with sodium so I usually buy the dry curd and mix it in with whatever I've cooked up.

I do loves me some Cottage Cheese.  I have added in plain greek full fat yogurt to my diet this week, mostly because I'm trying some Indian style vegetarian recipes.  I've noticed its about the only yogurt not packed with sugars.

[Squarebanks]

Yeah, that's what everything tells me.  Even when I track my calories to 900 a day, I can't seem to drop the last 5 lbs.  I think the medication that stops the migraines reduces my BMR quite a bit.  My heart beats at 60 bpm all the time.  I can't get it over 130 without nearly passing out.

You might want to talk to a doctor about that. A low resting heart rate is a symptom of anorexia. I'm not saying that you have an eating disorder, but eating an extreme low calorie like that for a long period of time can be dangerous, especially with the medication. My resting heart rate was that low when I was 140lbs, skiing 8hrs a day, and undereating. It made me feel lousy.

Maybe try ramping up to 1,500 cals/day and add a 30 minute walk or some dedicated cardio and see what happens.

[WC]

Breakfast;
I'm hooked on swiss lowfat yogurt, with berries (heavy on the berries), nuts and mueslix or granola drizzled in honey (midnight snack too).

or

Smoothie; skim milk tons of frozen berries, frozen assorted fruit, banana (sometimes frozen).