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My Workout Routine - I Change it up Randomly
14 years ago
Figured I'd post a journal about what I do as a routine for working out.
I'd like to start off by making a confession. In my line of work I'm required to meet certain "requirements" every 6months or so. What I've done for the last 5 years is start working out hard, with supplements about 2 months out from one of these milestones. The day of the milestone, right after passing, I usually take a group of us at work, and we go gorge ourselves at IHOP, as a celebratory indulgence. I then splurge for 4 months, exercising little while eating as much of whatever I want. Repeat the cycle. I always made the mark, though there were 2 close calls about 4 years ago, body changes and you have to adapt.
About 2 years ago I wanted to start working out hard again and get my body prepped for bodypainting, it sounded fun and had "other"applications. I'd been starting my workout sessions a month earlier, turning into a 3month splurge, 3 month workout routine. I didn't stick to it though. I kept not working out hard enough to keep the calories off, I'd always regain the weight I lost doing the harder workout periods. So it was put on, shed, put on, shed cycle all over again just different length of periods for each.
Essentially I re-motivated myself with the iksar bodypaint suit I designed off of watching Alex Kovas on youtube and
lyonlover at FC/AC. Though that motivation, while strong, wasn't strong enough to endure alone. I've since gained the extra motivation to work out coupled with the bodypainting concept, things like better fitting clothes, more strength in the bedroom, more sex appeal with people, upward progression at work (finally looking for a promotion) and all around I like the intimidation factor that goes with it.
I will contribute a bit of credit to
Iceman for some tips, supplement suggestions and ideology that he's shared with me, and his continued words of encouragement, he's an awesome guy and knows his stuff good. I'll also contribute a little more credit to lyonlover, as seeing him in costume in person makes me want an iksar body paint more and more, and to do that I need to tone my muscles back up.
I'd like to point out that I did weight lifting my sophomore - senior years in high school, as well as off an on sparraticly throughout most of my life. I've a large frame to work with and the muscles have at multiple points in my life been tweaked and perky, I just have a real problem with food. It's the addiction I cannot kick and coupled with video games and computers as a job.... well I don't burn a lot of energy daily ;p Though I'm not obese, just well padded.
I practiced several forms of martial arts from the age of 14 till around 28, that used to keep me thin and toned. Having stopped attending formal sessions has been a detractor for me. At one point I was practicing in 9 classes a week and teaching in 4. I believe if I could rekindle my fire for MA I could look like
beowulf this guy is ripped :D
Ok now that I'm done whining and moaning, here's what I do as a routine as of Tuesday.
Heavy days (evening):
1 set bench flat, shoulder width grip, 225 x 6 reps
1 set curls dumbell, 45 x 6 reps (each arm)
1 set 50 crunches
1 set bench flat, shoulder width grip, 225 x 6 reps
1 set curls dumbell, 45 x 6 reps (each arm)
1 set 50 crunches
1 set bench flat, shoulder width grip, 205 x 6 reps
1 set curls dumbell, 45 x 6 reps (each arm)
1 set 50 crunches
1 set bench flat, shoulder width grip, 205 x 6 reps
1 set curls dumbell, 45 x 6 reps (each arm)
1 set 50 crunches
1 set bench flat, wide grip, 185 x 8 reps
1 set curls dumbell, 45 x 6 reps (each arm)
1 set 50 crunches
1 set bench flat, wide grip, 185 x 8 reps
1 set curls dumbell, 45 x 6 reps (each arm)
1 set 50 crunches
1 set bench flat, close grip, 165 x 10 reps
1 set curls dumbell, 45 x 6 reps (each arm)
1 set 50 crunches
1 set bench flat, sclose grip, 165 x 10 reps
1 set curls dumbell, 45 x 6 reps (each arm)
1 set 50 crunches
1 set lat pull down, wide arm, 140 x 8 reps
1 set seated cable row, 140 x 8 reps
1 set triceps "rope" pushdown, 160 x 12 reps
1 set flat flyes on machine, 160 x 10 reps
1 set barebells back flyes 30 x 8 reps
1 set machine lat press, 160 x 10 reps
1 set barbell curls close hand 80 x 10 reps
1 set dumbell curls wide arm 40x 5 reps (each arm)
1 set lat pull down, wide arm, 140 x 8 reps
1 set seated cable row, 140 x 8 reps
1 set triceps "rope" pushdown, 160 x 12 reps
1 set flat flyes on machine, 160 x 10 reps
1 set barebells back flyes 30 x 8 reps
1 set machine lat press, 160 x 10 reps
1 set barbell curls close hand 80 x 10 reps
1 set dumbell curls wide arm 40x 5 reps (each arm)
1 set lat pull down, wide arm, 140 x 8 reps
1 set seated cable row, 140 x 8 reps
1 set triceps "rope" pushdown, 160 x 12 reps
1 set flat flyes on machine, 160 x 10 reps
1 set barebells back flyes 30 x 8 reps
1 set machine lat press, 160 x 10 reps
1 set barbell curls close hand 80 x 10 reps
1 set dumbell curls wide arm 40x 5 reps (each arm)
I follow up with several sets of standard/wide/close curls on the 45lbs bar till burnout as well as military press burnout with just the bar. Once that’s completed, I perform close hand pushups, regular pushups, then wide arm pushups nonstop. I’m currently at doing 20/10/10, I do 2 sets of these then move to knees and repeat.
I finish with 15-30 minutes of biking stationary, usually while reading a book or playing with my droid, on high resistance.
On these days I take the following supplements:
Morning
1xFlax seed
1xOmega-3
1xTri-Flex
1x FiberChoice tablet
1x Horny Goat Weed
1x Staminol
1x Maca Man
2x Pink Magic
1x Arginmax
1/2x Apladan
1x Ultra Saw Palmeto formula
I normally take this with a low sodium V8 or a Natures Valley Granola Bar.
Afternoon
1x Horny Goat Weed
2x Pink Magic
With lunch
Evening – usually prior to work out sometimes after.
1x Horny Goat Weed
2x Pink Magic
Prior to work out
Cellucor NO3 Black Chrome (expensive but WORKS!)(60-90minutes)
Jack3D LemonLime (30-45minutes)
While working out I take 12oz of water with a half packet of Pro Performance Lean Muscle Meal. I originally bought 2 boxes of this stuff as a meal replacement, but I'm using it while I work out instead. When it's depleted I will switch to a no carb/calorie protein like Isopure, just not sure which to switch too yet.
After I finish working out, I take 4oz of water with 1/2 dose BSN CellMass.
Off Days (evening):
Wednsday routine was:
1x set shoulder shrugs 45lbs barbell, 385lbs x 2 reps
1x set shoulder shrugs 45lbs barbell, 365lbs x 2 reps
1x set shoulder shrugs 45lbs barbell, 335lbs x 5 reps
1x set shoulder shrugs 45lbs barbell, 315lbs x 8 reps
1x set shoulder shrugs 45lbs barbell, 295lbs x 8 reps
1x set shoulder shrugs 45lbs barbell, 275lbs x 8 reps
1x set shoulder shrugs 45lbs barbell, 245lbs x 10 reps
1x set back machine, 160lbs x 20 reps
1x set close grip barbell upright rows, 80lbs x 8 reps
1x set dumbell shrugs, 90lbs x 10 reps each arm
1x set machine pulldowns, 140lbs x 8 reps
1x set shoulder width leg squats, 45lbs barebell x15 reps
1x set calf raise on ledge, body weight, heels/toes together x 40reps
1x set back machine, 160lbs x 20 reps
1x set close grip barbell upright rows, 80lbs x 8 reps
1x set dumbell shrugs, 90lbs x 10 reps each arm
1x set machine pulldowns, 140lbs x 8 reps
1x set shoulder width leg squats, 45lbs barebell x15 reps
1x set calf raise on ledge, body weight, heels apart/toes together x 40reps
1x set back machine, 160lbs x 20 reps
1x set close grip barbell upright rows, 80lbs x 8 reps
1x set dumbell shrugs, 90lbs x 10 reps each arm
1x set machine pulldowns, 140lbs x 8 reps
1x set shoulder width leg squats, 45lbs barebell x15 reps
1x set calf raise on ledge, body weight, heels together/toes apart x 40reps
1x set neck machine front, 140lbs x 8 slow reps
1x set neck machine back, 140lbs x 8 slow reps
1x set neck machine left, 140lbs x 8 slow reps
1x set neck machine right, 140lbs x 8 slow reps
1x set neck machine front, 140lbs x 8 slow reps
1x set neck machine back, 140lbs x 8 slow reps
1x set neck machine left, 140lbs x 8 slow reps
1x set neck machine right, 140lbs x 8 slow reps
1x set abs with a 45lbs weight on my chest x 100 slow reps
2x set twisted abs (Russian twist with 14lbs ball) x 25 2count reps
2x set ab twist machine, 100lbs x 30 reps each side
I finish this workout with either 15minutes on the stair climber + 15minutes on a bike or 30minuts on the olyptical.
On these days I take the following supplements:
Morning
1x D4 - 10minutes prior to the rest with 16oz water
1x Flax seed
1x Omega-3
1x Tri-Flex
1x FiberChoice tablet
1x Horny Goat Weed
1x Staminol
1x Maca Man
2x Pink Magic
1x Arginmax
1/2x Apladan
1x Ultra Saw Palmeto formula
I normally take this with a low sodium V8 or a Natures Valley Granola Bar.
Afternoon
1x D4 - 6 hours after the first with 16oz water
1x Horny Goat Weed
2x Pink Magic
With lunch
Evening – usually prior to work out sometimes after.
1x Horny Goat Weed
2x Pink Magic
Prior to work out
Nothing
While working out I take 12oz of water with a half packet of Pro Performance Lean Muscle Meal. I originally bought 2 boxes of this stuff as a meal replacement, but I'm using it while I work out instead. When it's depleted I will switch to a no carb/calorie protein like Isopure, just not sure which to switch too yet.
After I finish working out, I take 4oz of water with BSN CellMass.
I do physical training with a group in the mornings Monday Wednesday Friday usually consisting of a 3-5mile run, lots of calisthenics (pushups, jumping jacks, squats, lunges, crabwalk, sprints, situps etc), or some kind of sport activity. On Tuesdays and Thursdays I workout on my own, usually go running for 2-5miles with a 20lbs weight vest.
On Saturdays I normally do either my heavy day or offday lift, then go running 10minutes afterward with the weight vest. I get at least one run a week with the weight vest but I try for more.
I do ab workouts every day, irregardless, but normally only do weighted abs every other day.
Some of my prior workout routines looked like this:
1 set flat bench shoulder width, 155lbs x 16 reps
1 set dumbell curls, 40lbs x 7 reps each arm
1 set flutter kicks, x 25 reps 4count
1 set flat bench shoulder width, 155lbs x 16 reps
1 set dumbell curls, 40lbs x 7 reps each arm
1 set flutter kicks, x 25 reps 4count
1 set flat bench shoulder width, 155lbs x 16 reps
1 set dumbell curls, 40lbs x 7 reps each arm
1 set crunches, x 50reps
1 set flat bench shoulder width, 155lbs x 16 reps
1 set dumbell curls, 40lbs x 7 reps each arm
1 set crunches, x 50reps
1 set flat bench shoulder width, 155lbs x 16 reps
1 set dumbell curls, 40lbs x 7 reps each arm
1 set crunches, x 50reps
1 set flat bench shoulder width, 155lbs x 16 reps
1 set dumbell curls, 40lbs x 7 reps each arm
1 set crunches, x 50reps
1 set flat bench wide arm, 155lbs x 16 reps
1 set dumbell curls, 40lbs x 7 reps each arm
1 set crunches, x 50reps
1 set flat bench wide arm, 155lbs x 16 reps
1 set dumbell curls, 40lbs x 7 reps each arm
1 set crunches, x 50reps
1 set flat bench wide arm, 155lbs x 16 reps
1 set dumbell curls, 40lbs x 7 reps each arm
1 set obliques, x 50reps each side
1 set flat bench close hand, 155lbs x 12 reps
1 set dumbell curls, 40lbs x 7 reps each arm
1 set obliques, x 50reps each side
1 set flat bench close hand, 155lbs x 12 reps
1 set dumbell curls, 40lbs x 7 reps each arm
1 set obliques, x 50reps each side
1 set flat bench close hand, 155lbs x 12 reps
1 set dumbell curls, 40lbs x 7 reps each arm
1 set obliques, x 50reps each side
Same circuit as above on heavy day with less weight.
And on the next heavy day I would:
1 set incline bench shoulder width, 135lbs x 12 reps
1 set dumbell curls, 35lbs x 10 reps each arm
1 set crunches, x 50reps
1 set incline bench shoulder width, 135lbs x 12 reps
1 set dumbell curls, 35lbs x 10 reps each arm
1 set crunches, x 50reps
1 set incline bench wide arm, 135lbs x 12 reps
1 set dumbell curls, 35lbs x 10 reps each arm
1 set crunches, x 50reps
1 set incline bench wide arm, 135lbs x 12 reps
1 set dumbell curls, 35lbs x 10 reps each arm
1 set crunches, x 50reps
2 sets incline bench close hand, 135lbs x 8 reps
1 set flat bench shoulder width, 155lbs x 15 reps
1 set dumbell curls, 35lbs x 10 reps each arm
1 set crunches, x 50reps
1 set flat bench shoulder width, 155lbs x 15 reps
1 set dumbell curls, 35lbs x 10 reps each arm
1 set crunches, x 50reps
1 set flat bench wide arm, 155lbs x 15 reps
1 set dumbell curls, 35lbs x 10 reps each arm
1 set crunches, x 50reps
1 set flat bench wide arm, 155lbs x 15 reps
1 set dumbell curls, 35lbs x 10 reps each arm
1 set crunches, x 50reps
2 sets flat bench close hand, 135lbs x 8 reps
1 set decline bench shoulder width, 165lbs x 12 reps
1 set dumbell curls, 35lbs x 10 reps each arm
1 set crunches, x 50reps
1 set decline bench shoulder width, 165lbs x 12 reps
1 set dumbell curls, 35lbs x 10 reps each arm
1 set crunches, x 50reps
1 set decline bench wide arm, 165lbs x 12 reps
1 set dumbell curls, 35lbs x 10 reps each arm
1 set crunches, x 50reps
1 set decline bench wide arm, 165lbs x 12 reps
1 set dumbell curls, 35lbs x 10 reps each arm
1 set crunches, x 50reps
2 sets decline bench close hand, 135lbs x 8 reps
The supplements weren't the same. I only recently added the NO3, Jack3D, Pink Magic, and the aphrodisiacs. They help get more performance for sure.
Oh and one supplement I recommend to EVERYONE is Tropical Oasis, it's a colloidal mineral water, with amino acids, vitamins and in some varieties, additional herb extracts. I use it on days I eat very little, to ensure I get my nutrition. I use half a cap on days I eat normally or heavy.
I'd like to start off by making a confession. In my line of work I'm required to meet certain "requirements" every 6months or so. What I've done for the last 5 years is start working out hard, with supplements about 2 months out from one of these milestones. The day of the milestone, right after passing, I usually take a group of us at work, and we go gorge ourselves at IHOP, as a celebratory indulgence. I then splurge for 4 months, exercising little while eating as much of whatever I want. Repeat the cycle. I always made the mark, though there were 2 close calls about 4 years ago, body changes and you have to adapt.
About 2 years ago I wanted to start working out hard again and get my body prepped for bodypainting, it sounded fun and had "other"applications. I'd been starting my workout sessions a month earlier, turning into a 3month splurge, 3 month workout routine. I didn't stick to it though. I kept not working out hard enough to keep the calories off, I'd always regain the weight I lost doing the harder workout periods. So it was put on, shed, put on, shed cycle all over again just different length of periods for each.
Essentially I re-motivated myself with the iksar bodypaint suit I designed off of watching Alex Kovas on youtube and
lyonlover at FC/AC. Though that motivation, while strong, wasn't strong enough to endure alone. I've since gained the extra motivation to work out coupled with the bodypainting concept, things like better fitting clothes, more strength in the bedroom, more sex appeal with people, upward progression at work (finally looking for a promotion) and all around I like the intimidation factor that goes with it.I will contribute a bit of credit to
Iceman for some tips, supplement suggestions and ideology that he's shared with me, and his continued words of encouragement, he's an awesome guy and knows his stuff good. I'll also contribute a little more credit to lyonlover, as seeing him in costume in person makes me want an iksar body paint more and more, and to do that I need to tone my muscles back up.I'd like to point out that I did weight lifting my sophomore - senior years in high school, as well as off an on sparraticly throughout most of my life. I've a large frame to work with and the muscles have at multiple points in my life been tweaked and perky, I just have a real problem with food. It's the addiction I cannot kick and coupled with video games and computers as a job.... well I don't burn a lot of energy daily ;p Though I'm not obese, just well padded.
I practiced several forms of martial arts from the age of 14 till around 28, that used to keep me thin and toned. Having stopped attending formal sessions has been a detractor for me. At one point I was practicing in 9 classes a week and teaching in 4. I believe if I could rekindle my fire for MA I could look like
beowulf this guy is ripped :DOk now that I'm done whining and moaning, here's what I do as a routine as of Tuesday.
Heavy days (evening):
1 set bench flat, shoulder width grip, 225 x 6 reps
1 set curls dumbell, 45 x 6 reps (each arm)
1 set 50 crunches
1 set bench flat, shoulder width grip, 225 x 6 reps
1 set curls dumbell, 45 x 6 reps (each arm)
1 set 50 crunches
1 set bench flat, shoulder width grip, 205 x 6 reps
1 set curls dumbell, 45 x 6 reps (each arm)
1 set 50 crunches
1 set bench flat, shoulder width grip, 205 x 6 reps
1 set curls dumbell, 45 x 6 reps (each arm)
1 set 50 crunches
1 set bench flat, wide grip, 185 x 8 reps
1 set curls dumbell, 45 x 6 reps (each arm)
1 set 50 crunches
1 set bench flat, wide grip, 185 x 8 reps
1 set curls dumbell, 45 x 6 reps (each arm)
1 set 50 crunches
1 set bench flat, close grip, 165 x 10 reps
1 set curls dumbell, 45 x 6 reps (each arm)
1 set 50 crunches
1 set bench flat, sclose grip, 165 x 10 reps
1 set curls dumbell, 45 x 6 reps (each arm)
1 set 50 crunches
1 set lat pull down, wide arm, 140 x 8 reps
1 set seated cable row, 140 x 8 reps
1 set triceps "rope" pushdown, 160 x 12 reps
1 set flat flyes on machine, 160 x 10 reps
1 set barebells back flyes 30 x 8 reps
1 set machine lat press, 160 x 10 reps
1 set barbell curls close hand 80 x 10 reps
1 set dumbell curls wide arm 40x 5 reps (each arm)
1 set lat pull down, wide arm, 140 x 8 reps
1 set seated cable row, 140 x 8 reps
1 set triceps "rope" pushdown, 160 x 12 reps
1 set flat flyes on machine, 160 x 10 reps
1 set barebells back flyes 30 x 8 reps
1 set machine lat press, 160 x 10 reps
1 set barbell curls close hand 80 x 10 reps
1 set dumbell curls wide arm 40x 5 reps (each arm)
1 set lat pull down, wide arm, 140 x 8 reps
1 set seated cable row, 140 x 8 reps
1 set triceps "rope" pushdown, 160 x 12 reps
1 set flat flyes on machine, 160 x 10 reps
1 set barebells back flyes 30 x 8 reps
1 set machine lat press, 160 x 10 reps
1 set barbell curls close hand 80 x 10 reps
1 set dumbell curls wide arm 40x 5 reps (each arm)
I follow up with several sets of standard/wide/close curls on the 45lbs bar till burnout as well as military press burnout with just the bar. Once that’s completed, I perform close hand pushups, regular pushups, then wide arm pushups nonstop. I’m currently at doing 20/10/10, I do 2 sets of these then move to knees and repeat.
I finish with 15-30 minutes of biking stationary, usually while reading a book or playing with my droid, on high resistance.
On these days I take the following supplements:
Morning
1xFlax seed
1xOmega-3
1xTri-Flex
1x FiberChoice tablet
1x Horny Goat Weed
1x Staminol
1x Maca Man
2x Pink Magic
1x Arginmax
1/2x Apladan
1x Ultra Saw Palmeto formula
I normally take this with a low sodium V8 or a Natures Valley Granola Bar.
Afternoon
1x Horny Goat Weed
2x Pink Magic
With lunch
Evening – usually prior to work out sometimes after.
1x Horny Goat Weed
2x Pink Magic
Prior to work out
Cellucor NO3 Black Chrome (expensive but WORKS!)(60-90minutes)
Jack3D LemonLime (30-45minutes)
While working out I take 12oz of water with a half packet of Pro Performance Lean Muscle Meal. I originally bought 2 boxes of this stuff as a meal replacement, but I'm using it while I work out instead. When it's depleted I will switch to a no carb/calorie protein like Isopure, just not sure which to switch too yet.
After I finish working out, I take 4oz of water with 1/2 dose BSN CellMass.
Off Days (evening):
Wednsday routine was:
1x set shoulder shrugs 45lbs barbell, 385lbs x 2 reps
1x set shoulder shrugs 45lbs barbell, 365lbs x 2 reps
1x set shoulder shrugs 45lbs barbell, 335lbs x 5 reps
1x set shoulder shrugs 45lbs barbell, 315lbs x 8 reps
1x set shoulder shrugs 45lbs barbell, 295lbs x 8 reps
1x set shoulder shrugs 45lbs barbell, 275lbs x 8 reps
1x set shoulder shrugs 45lbs barbell, 245lbs x 10 reps
1x set back machine, 160lbs x 20 reps
1x set close grip barbell upright rows, 80lbs x 8 reps
1x set dumbell shrugs, 90lbs x 10 reps each arm
1x set machine pulldowns, 140lbs x 8 reps
1x set shoulder width leg squats, 45lbs barebell x15 reps
1x set calf raise on ledge, body weight, heels/toes together x 40reps
1x set back machine, 160lbs x 20 reps
1x set close grip barbell upright rows, 80lbs x 8 reps
1x set dumbell shrugs, 90lbs x 10 reps each arm
1x set machine pulldowns, 140lbs x 8 reps
1x set shoulder width leg squats, 45lbs barebell x15 reps
1x set calf raise on ledge, body weight, heels apart/toes together x 40reps
1x set back machine, 160lbs x 20 reps
1x set close grip barbell upright rows, 80lbs x 8 reps
1x set dumbell shrugs, 90lbs x 10 reps each arm
1x set machine pulldowns, 140lbs x 8 reps
1x set shoulder width leg squats, 45lbs barebell x15 reps
1x set calf raise on ledge, body weight, heels together/toes apart x 40reps
1x set neck machine front, 140lbs x 8 slow reps
1x set neck machine back, 140lbs x 8 slow reps
1x set neck machine left, 140lbs x 8 slow reps
1x set neck machine right, 140lbs x 8 slow reps
1x set neck machine front, 140lbs x 8 slow reps
1x set neck machine back, 140lbs x 8 slow reps
1x set neck machine left, 140lbs x 8 slow reps
1x set neck machine right, 140lbs x 8 slow reps
1x set abs with a 45lbs weight on my chest x 100 slow reps
2x set twisted abs (Russian twist with 14lbs ball) x 25 2count reps
2x set ab twist machine, 100lbs x 30 reps each side
I finish this workout with either 15minutes on the stair climber + 15minutes on a bike or 30minuts on the olyptical.
On these days I take the following supplements:
Morning
1x D4 - 10minutes prior to the rest with 16oz water
1x Flax seed
1x Omega-3
1x Tri-Flex
1x FiberChoice tablet
1x Horny Goat Weed
1x Staminol
1x Maca Man
2x Pink Magic
1x Arginmax
1/2x Apladan
1x Ultra Saw Palmeto formula
I normally take this with a low sodium V8 or a Natures Valley Granola Bar.
Afternoon
1x D4 - 6 hours after the first with 16oz water
1x Horny Goat Weed
2x Pink Magic
With lunch
Evening – usually prior to work out sometimes after.
1x Horny Goat Weed
2x Pink Magic
Prior to work out
Nothing
While working out I take 12oz of water with a half packet of Pro Performance Lean Muscle Meal. I originally bought 2 boxes of this stuff as a meal replacement, but I'm using it while I work out instead. When it's depleted I will switch to a no carb/calorie protein like Isopure, just not sure which to switch too yet.
After I finish working out, I take 4oz of water with BSN CellMass.
I do physical training with a group in the mornings Monday Wednesday Friday usually consisting of a 3-5mile run, lots of calisthenics (pushups, jumping jacks, squats, lunges, crabwalk, sprints, situps etc), or some kind of sport activity. On Tuesdays and Thursdays I workout on my own, usually go running for 2-5miles with a 20lbs weight vest.
On Saturdays I normally do either my heavy day or offday lift, then go running 10minutes afterward with the weight vest. I get at least one run a week with the weight vest but I try for more.
I do ab workouts every day, irregardless, but normally only do weighted abs every other day.
Some of my prior workout routines looked like this:
1 set flat bench shoulder width, 155lbs x 16 reps
1 set dumbell curls, 40lbs x 7 reps each arm
1 set flutter kicks, x 25 reps 4count
1 set flat bench shoulder width, 155lbs x 16 reps
1 set dumbell curls, 40lbs x 7 reps each arm
1 set flutter kicks, x 25 reps 4count
1 set flat bench shoulder width, 155lbs x 16 reps
1 set dumbell curls, 40lbs x 7 reps each arm
1 set crunches, x 50reps
1 set flat bench shoulder width, 155lbs x 16 reps
1 set dumbell curls, 40lbs x 7 reps each arm
1 set crunches, x 50reps
1 set flat bench shoulder width, 155lbs x 16 reps
1 set dumbell curls, 40lbs x 7 reps each arm
1 set crunches, x 50reps
1 set flat bench shoulder width, 155lbs x 16 reps
1 set dumbell curls, 40lbs x 7 reps each arm
1 set crunches, x 50reps
1 set flat bench wide arm, 155lbs x 16 reps
1 set dumbell curls, 40lbs x 7 reps each arm
1 set crunches, x 50reps
1 set flat bench wide arm, 155lbs x 16 reps
1 set dumbell curls, 40lbs x 7 reps each arm
1 set crunches, x 50reps
1 set flat bench wide arm, 155lbs x 16 reps
1 set dumbell curls, 40lbs x 7 reps each arm
1 set obliques, x 50reps each side
1 set flat bench close hand, 155lbs x 12 reps
1 set dumbell curls, 40lbs x 7 reps each arm
1 set obliques, x 50reps each side
1 set flat bench close hand, 155lbs x 12 reps
1 set dumbell curls, 40lbs x 7 reps each arm
1 set obliques, x 50reps each side
1 set flat bench close hand, 155lbs x 12 reps
1 set dumbell curls, 40lbs x 7 reps each arm
1 set obliques, x 50reps each side
Same circuit as above on heavy day with less weight.
And on the next heavy day I would:
1 set incline bench shoulder width, 135lbs x 12 reps
1 set dumbell curls, 35lbs x 10 reps each arm
1 set crunches, x 50reps
1 set incline bench shoulder width, 135lbs x 12 reps
1 set dumbell curls, 35lbs x 10 reps each arm
1 set crunches, x 50reps
1 set incline bench wide arm, 135lbs x 12 reps
1 set dumbell curls, 35lbs x 10 reps each arm
1 set crunches, x 50reps
1 set incline bench wide arm, 135lbs x 12 reps
1 set dumbell curls, 35lbs x 10 reps each arm
1 set crunches, x 50reps
2 sets incline bench close hand, 135lbs x 8 reps
1 set flat bench shoulder width, 155lbs x 15 reps
1 set dumbell curls, 35lbs x 10 reps each arm
1 set crunches, x 50reps
1 set flat bench shoulder width, 155lbs x 15 reps
1 set dumbell curls, 35lbs x 10 reps each arm
1 set crunches, x 50reps
1 set flat bench wide arm, 155lbs x 15 reps
1 set dumbell curls, 35lbs x 10 reps each arm
1 set crunches, x 50reps
1 set flat bench wide arm, 155lbs x 15 reps
1 set dumbell curls, 35lbs x 10 reps each arm
1 set crunches, x 50reps
2 sets flat bench close hand, 135lbs x 8 reps
1 set decline bench shoulder width, 165lbs x 12 reps
1 set dumbell curls, 35lbs x 10 reps each arm
1 set crunches, x 50reps
1 set decline bench shoulder width, 165lbs x 12 reps
1 set dumbell curls, 35lbs x 10 reps each arm
1 set crunches, x 50reps
1 set decline bench wide arm, 165lbs x 12 reps
1 set dumbell curls, 35lbs x 10 reps each arm
1 set crunches, x 50reps
1 set decline bench wide arm, 165lbs x 12 reps
1 set dumbell curls, 35lbs x 10 reps each arm
1 set crunches, x 50reps
2 sets decline bench close hand, 135lbs x 8 reps
The supplements weren't the same. I only recently added the NO3, Jack3D, Pink Magic, and the aphrodisiacs. They help get more performance for sure.
Oh and one supplement I recommend to EVERYONE is Tropical Oasis, it's a colloidal mineral water, with amino acids, vitamins and in some varieties, additional herb extracts. I use it on days I eat very little, to ensure I get my nutrition. I use half a cap on days I eat normally or heavy.
Odd thing is, working in IT, unless you also have to wait on people or steward on airplanes, I haven't any ideas on this fitness thing for the company... like their insurance kicks you off for having a bad BMI or something? The Statue of Liberty has a BMI of 200. She morbidly obese looking to you? No, it has some BS to do with your height and weight, and assumes that all weight, muscle weighing more than fat, is equivalent, which is BS. There are a lot of very fit bodybuilders, pro wrestlers, and in-shape guys who fail the BMI "does this make any sense?" test.
My BMI mostly makes sense, but that's because my weight IS mostly fat
:C
/is thin and can't for the life of himself ever manage to gain or lose significant amounts of weight.
forever just above 100 LBs
http://www.informationisbeautiful.n.....l-supplements/
Here's an overview about 'health' supplements, and the evidence supporting it.
Bodybuilding supplements are another can of worms entirely, in this case a can supported by lots of Woo and Broscience.
IIRC, Keratin has little effect on growth and simply retains more water in the muscle cells after extertion, making them look bigger, but I haven't done the research due to not being a workout and supplement person.
For motivation - take a picture of yourself in the same four or five poses every week / two weeks. Rinse and repeat.
The results I've proven, are going from struggling with a set of 225, then turning around 2 weeks later and pushing it 6 times easy. Though I don't even want to try steroids or major enhancing drugs. I just want a few over the counter supplements that get the job done.
I also don't take Keratin. If one of my supplements has Keratin in it, let me know and point me to your source. Nothing on the labels or in the research I've done shows it.
As to the pictures, I started that up quite a while back, actually as teases for people I share those kinds of photo's with. But I have a very nice trove of before/after pics. And no those don't motivate me enough. My taste buds love sweets and lots of meat that motivation is the harder to kill.
I do know there are products on the market that ARE placebo's, that don't work except for a minority of people, and there are items on the market that cause health risks. That's why we should research anything we want to try, BEFORE we put it into our body. There are PLENTY of articles out on Apladan by muscletech, and I know the local GNC here stopped selling it, but you know what, when I took it full strength, I gained quite a bit of size on the muscle groups I lifted with it, but I had a spotter at that time also, strength just isn't in my plan anymore. I tried Apladan, it worked for me, I went through 3 bottles of it, I was happy. Now I can't find it except online, and I like going to the store to pick up my supplements. So i won't be using it anymore unless they restock locally. So I'm just finishing off my last bottle.
I want to promote discussion, so please don't look at this reply as shooting you down, by all means continue.
As I said, I'm not a sports scientist, but those few bites are what have accumulated.
As a starting point for some thing, may I present a page on Broscience:
http://rationalwiki.org/wiki/Broscience
"Bro-science is when someone makes a completely unsupportable claim, not backed by either science or any form of reasonable speculation, and when challenged on that lack of support, the person instead points to his pictures, his lifts, or the phenomenal number of Olympic athletes he’s trained as support for the claim. "
Please note, I am not disregarding your personal experiences (though that may well fall within the 'placebo effect'.)
There are, of course, benefits to nutritional supplementation - to loose fat and gain muscle, you need the necessary base components.
Motivation is very important, and the mental discipline necessary to go through often gruelling physical exercise is admirable. Unfortunately, burning fat is the body's very last resort; evolution's well-meaning adaptation sadly has not yet realized that we can produce food in excess now.
The only shot I think I ever saw of you was one where you showed off the iskar tattoo you had, and you were, to be euphemistic, generous. Maybe a series of before-after pics could be inspirational for all of us.
There is a pic floating around from AC this year, but I haven't pinpointed who in the pic is me.
As to the placebo effect, I know I don't have it, I know people get it. I don't discount it's existence, but I also encourage people to eat right, rest properly and only take things they deem help them. Unfortunately, no one can know for fact if something will or won't help, until you try it.
The one thing I can't stress enough, is that EVERYONE will get different results using different supplements. Some may be good, some bad, many probably won't change. But you can never go wrong feeding your body right, irregardless of the other helpers. So even if I was to post pics of me, and list every single paper I have of my measurements, or even video of lifting, it's inconsequential to people trying things themselves, which is the MOST important thing to do. My results are ME, not everyone else. My workout and supplements scheme works for me, and it could injure the next person that tries it, or give someone super saiyan power level 6 (joking).
I should also point out that I don't 100% encourage everyone to buy as many supplements as they can, only use what you need. And if you don't show results from a product, by all means discontinue it's use. Just also remember that some products are meant to be used in conjunction with others, and are not intended to be used solely by themselves.
Pics of me lifting? Thought about it, Not happening yet though. Not here, my close friends have seen the pics ;p and their kind words help with the motivation. Once a few things happen nationally, I can start uploading pics of myself here, but not until those changes occur :D
Got any other topics you want to touch on?
Horny Goat Weed
http://www.gnc.com/product/index.js.....ductId=4276161
Staminol
http://www.gnc.com/product/index.js.....ductId=2133778
Maca Man
http://www.gnc.com/product/index.js.....ductId=2133776
ArginMax
http://www.gnc.com/product/index.js.....ductId=2133777
Pink Magic
http://www.gnc.com/product/index.js.....uctId=11007839
These work. I use them more for prostate health, and extra energy while lifting. If I was going to be active with someone I'd drop the Staminol as it makes me takes HOURS to finish, not joking here. I take more than an hour to start with, it's crazy how long you can last on half dose of the Staminol. Not sure what about it makes you last longer, none of the ingredients by themselves seems to do that to me.
If you are just looking to be super horny, have extra drive, or want one of the most pleasurable orgasms of your life, take those for 3 weeks straight, full dose and don't touch yourself for 10days. It's wow. Little pricey though.
Horny Goat Weed by itself, at full dose, does increase my desire, but not as much as when coupled with pink magic. The other 3 have traces of Horny Goat Weed and Maca. I just take them for the added extra's and a little more potency of the Goat/Maca. You can mix and match these for your desired results, but make sure you use the Goat and the Pink!
Weight vest running and stair climber + biking help the legs anyway. Also during our M/W/F morning stuff we get leg workouts there too, mostly calisthenics.
Legs are coming, I'll share those when I make them. But the main thing visible with my bodypaint suit will be waist up. That's the tarp/canvas, and that's what I'm working to make look good for the costume ;p
Full body workouts definitely burn fat better, as does leg workouts. I'm not contesting that.
More motivation now. I need to lose so much fat.
You sound like you have a great chest and shoulders, though. Most recently I've been doing legs, because that seems to make the rest of my body stronger somehow. Oooof.
Keep it up! :D
But hey, whatever you gotta do!
Most of my research has been for my body, with endurance style lifting.
Very informative article: http://artofmanliness.com/2011/07/0.....tanding-desks/