I have noticed there are a few people here who seem to be pretty fit or at least interested in becoming fit. For myself, Keeping healthy and in shape is one of the most important aspects of my life. My job and even more importantly my life and the life of others depends on it. Being a Soldier is not an easy job and requires you to be in peak physical shape at all times. But I digress..
I am very interested to see where some other people are at. What you are all doing for your own routines. If you're happy with your results. Or even if you come here to just find a beginning as to where to start. I am and am sure there are many others here who are full of knowledge on the subject. So please feel free to ask any questions you may have about anything and I will get back to you on it as soon as I can.
So I will start .. Let me know what you guys think, or if you have any suggestions for me. I am currently in a Cut phase. This is my workout
Feel Free to add whatever weight you see fit for yourself but these are my numbers. Keeping in mind this is week 6 numbers of my routine.
Day 1 CHEST
Incline DB Press - 4 Sets 8-12 reps -- 70lb x 8 reps -4 sets
Incline DB Flys - 4 Sets 8-12 reps -- 30lb x 10 reps -4 sets
Decline DB Flys - 4 Sets 8-12 reps -- 30lb x 10 reps -4 sets
DB Bench - 4 Set 8-12 reps -- 65lb x 8 reps - 4sets ( Assisted on last 2 sets or else fail at 7 reps)
Flat back Flys - 4 sets 8-12 reps -- 25lb x 10 reps -4sets
And then a 3 Part ABS routine of your choice.
Day 2 BACK
ALL Of Back day is a Superset
BB deadlift - 4 Sets 8-12 reps -- 245lb x 8 reps - 4 sets
Machine Pulldown - 4 Sets 8-12 reps -- 70lb x 10 reps - 4 sets
Close grip Pulldown -4 Sets 8-12 reps -- 110lb x 10 reps - 4 sets
Face Cable Pulls -4 Sets 8-12 reps -- 110lb x 10 reps - 4 sets
Corner Row - 4 Sets 8-12 reps -- 225lb x 10 reps -4 sets
Chest to bar Pullup - 4 Sets 8-12 reps -- Own body weight -8 reps -4 sets
Single Leg calf raise - 4 Sets 8-12 reps -- Own body weight -15 reps per calf - 4 sets
Double leg calf raise - 4 Sets 8-12 reps -- 600lb x 20 reps -4 sets (On Machine)
Day 3 LEGS
Legs Curls - 5 Sets 8-12 reps -- 70lb x 10 reps - 5 sets
Stiff leg deadlift - 4 Sets 8-12 reps -- 205lb x 10 reps -4 sets
Leg extention (drop set) 5 sets 8-12 reps -- 60lb x 12 reps -4 sets -- 5th set start at weight until fail pull 10 lbs off. Rep till fail , 10 more lbs off rep till fail. (SUCKSS)
Legs press (drop set) 5 sets 8-12 reps -- 590lb x 12 reps -5 sets -- same as above but remove as you see fit) I drop 30lbs a set.
~~ SUPER SET ~~
BB Squat - 3 sets 15 reps -- 135 x 15reps -4 sets
DB Lunges - 3 sets 15 reps per leg -- 20lb DB x 15 Reps per leg -4 sets
AB Routine of your choice 3 exercises .
Day 4 SHOULDERS
BB Shoulder Press - 4 sets 8-12 reps -- 100lb x 8 reps -4 sets
Standing Side Lat Raise - 4 sets 8-12 reps -- 15lb x 12 reps -4 sets
Arnold Press - 4 sets 8-12 reps -- 30lb x 12 reps -4 sets
Standing Upright DB Row - 4 sets 8-12 reps -- 30lb x 12 reps -4 sets
Incline One Arm Lat Raise - 3 sets 15 reps -- 10lb x 15reps - 4 sets
Standing Low Pully Dealt Raise - 4 sets 15 reps -- 45lb x 15 reps - 4 sets
BB Shrugs Behind Back - 4 sets 15 reps -- 135lb x 15 reps -4 sets
BB Shrugs Infront - 4 sets 8-12 reps -- 180lb x 15 reps-4 sets
Day 5 BI'S and TRI'S
All of Day 5 Is a Super Set
SUPER SET 1
Incline DB Curl - 4 sets 8-12 reps -- 35lb x 12 reps -4 sets
Tricep Pulldown - 4 sets 8-12 reps -- 110lb x 10 reps -4 sets
Super Set 2
Standing DB Curl - 4 sets 8-12 reps -- 75lb x 10 reps - 4 sets
Standing DB Tri Extension - 4 sets 8-12 reps -- 65lb x 10 reps - 4 sets
Super Set 3
Preacher Curl - 4 sets 8-12 reps -- 90lb x 10 reps -4 sets
Skull Crushers - 4 sets 8-12 reps -- 85lb x 9 reps - 4 sets
Super Set 4
Concentration Curl - 4 sets 8-12 reps -- 30lb x 10 reps - 4 sets
Cable Kickbacks - 4 sets 8-12 reps -- 20lb x 12 reps -4 sets
ABS Routine - 3 Exercises
Then two days off and repeat week starting at day one. Also what i do to throw in some more cutting to this is a 30 mins Fat burn session at the end of every workout. Heart rate no more than 135 BPM for max fat burn. Now before anyone says it takes 30 mins before you start to burn stored fat. Realize that you have been at 130 BPM for the last hour and a half while kicking your ass in the gym, so 30 mins is all you need directly after a workout.
For those who may not know what some of my acros are..
DB = Dumbbell 's
BB = Barbell
Superset= 2 exercises back to back and then a 1 minute break before starting your second set of Back to back exercises. No break between each exercise but 1 min
Tri Set = Same thing as superset only this time you're doing 3 exercises back to back without taking a rest. After 3 exercise you take 1 minute off and start again.
If anyone is serious about trying this routine or has any questions feel free to ask me about it or how to do a certain thing. I find for me this workout has given me the best results of anything I have tried.
Supplement wise I am taking a Combat Powder Protein with Casein in it 10 mins after my workout, 2 Purple K Creatine pills Before and After Each Workout, An Assault Pre-Pump Shake before each Workout. Xtend shake for During Workout which also incorporates my aminos and am on Oxy Elite Thermogenics for optimum Cuts.
My starting weight at week 1 was 225lbs, I have cut down to 200lbs flat in 6 weeks.
Current Measurements are as follows-
Bicep - 16.5 ''
Forearm - 13''
Chest - 46.5''
waist - 35''
Belly - 34''
Thighs - 23''
calves - 16''
hips - 40''
I will Hopefully Come home to Canada at around 190 lbs .. My weight has been dropping very steadily and evenly so if anyone cares to do the math you may figure out just how long it is until im back home ..
Thanks for your time
@[Only registered and activated users can see links. ] - If you want to take my other post down feel free or leave it up however you see fit man.
Last edited by BlackSheep; 01-17-2012 at 05:17 AM.
J_L_K_64 rules you.
I do Mari Windsor Pilates/Workouts. Significantly less impressive. xD
I competitively ride horses so a lot of what I do are exercises to maintain my muscle and keep myself flexible and warm.
I'd say I'm pretty happy with what I get done. With riding it's not about muscle mass at all, and I'm quite satisfied with being relatively lean. I think I exercise primarily to keep myself in good shape for riding. Since a good number of people don't know much about competitive riding, let me just say that it's physically demanding. What I do is classified as a sport - it's in the Olympics, too. Granted I've got a ways before I make it there, but it's certainly a goal of mine.
I'm currently at 125lbs and 5'9". When I started doing the dvds I was at 132lbs, but I've also done Atkins diet as well. I've never been extremely unhappy with the way I look; I really picked up the Atkins diet because it keeps me healthy and fit, something I need for the sport I'm in.
I did run for a while, but I've found that swimming is much easier on my joints. I wouldn't say I'm ridiculously in shape, but what I do helps keep me at a place that benefits riding. For anyone who's looking for a place to start, I'd suggest the Mari Windsor dvds (if you like visual workouts) because it's easy to start and it helps you maintain once you progress.
I run 1-3 miles 4-5 days a week. Right now I'm building up to 5 miles.
On my off days I use the Gorilla Fitness app on my phone/iPad to do strength training.
I'm not in perfect shape, but I am trying to get there!
Running is also big for me.. I may not be the best at it.. but when I am back home I like to go for a 10km run at least 3 times a week. Right now it doesnt really pertain to my workout schedule as im trying to cut fat but still keep my muscle mass.. Too much running and you'll just get too small..
As for horses.. lol.. Welll... lets just say the big bad soldier is afraid of the big bad giant dog/giraffe thing lol... Tried to feed one an apple once.. didnt go over well.. .Only get one chance with me lol..
J_L_K_64 rules you.
Haha my husband is afraid of horses too.
I run because I'm not too focused on building big muscles...I mean, I want to be lean, but not bulky.
Really? That's sad. Horses are pretty awesome. But I can understand why people would be afraid of them. I've got quite a few scars from being bitten, kicked, and stepped on, and I've broken quite a few bones falling off. It's a pretty dangerous activity. Just look at Christopher Reeve. Paralyzed from the neck down by one fall.
To be honest it's pretty stupid when you look at what all you're risking.
And when I run, it's for the same reasons. I don't want to be big and muscular.
Yah I know what you mean lol.. Horses are big bad and scary, they have hugeee teeth and make weird noises and throw people around all the time. They probably think or say to each other like.. " hey.. watch me throw this stupid ass in the mud" lol
J_L_K_64 rules you.
I have never really done horse riding just touched it and seen it from far xD
and I dont really do much to keep myself fit xD
I think My weight and height is fine which I think is 5 ft 11" and my weight is around 66
I think I am just too lazy to go to the gym D:
P.s You wrote a lot there :o
lol writing it was half the battle bro .. Completing the workout was a horrible time lol
J_L_K_64 rules you.