My Guide to fitness

[MyOwnKryptonite]

Alright obviously everyone has a different body which is why you have to find the right workout for you and your body, take a little from here and there. Im just going to post what i do throughout a week just to help anyone experiment and what not. I play Rugby so this workout schedule is for similar activities.

1. Cut out soda, all of it, even diet. Water Water Water, no powerade or anything like that, too many sugars
2. Milk, I choose to drink 1% I use to drink whole milk. over the past 4 years by cutting out my soda and dropping down to 1% I have lost over 20 lbs of fat. Fatloss is mainly from the milk

First off. I wake up in the morning and go for a 30 minute jog. This is good for you because it causes your body to break down fat cells and use them as energy

My food intake usually consists of Egg whites, salads, chicken, lean beef and most seafood products, namely salmon, swordfish, cod, scrod ect

For pills I take Omega 3s, Tyrosine, multi vitamin, green tea extract, Arginine and Glutamine

Protein I take ISOPure

Crap, I have to actually get going haha, I'll put my workout schedule in here later on. Enjoy

Alright Im back, Im going to throw out my work out reg. Like I said this works for me, might work for others but not everyone. Im also a big fan of super sets

First things first, I get to the gym, I hope on an elliptical for 5 minutes, just to get the blood flowing. You never want to do your cardio first because it takes away good energy you could use in the gym. I usually rest between 45sec to 1 min. Or until my body tells me its good to go, always listen to your body.

Dotted lines means superset with

Day 1: Bi's and Tris
Arm curl warm ups 50% weight, two sets
arm curls 10-10-8
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Skull Crushers 10-10-8

Monkey Curls 10-10-8
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Reverse Arm Extensions 10-10-8

Incline Curl 10-10-8
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Dips ( I usually put plates on my legs when I dip, dont go right into that make sure you can handle your own body weight)

Barbell curls Drop Sets (Drop sets are when you do 60 lbs as many times until you cant do it anymore, then drop it, and go to 50lbs and do those until you cant do it, and so on and so forth)

Tricep extentions on machine 10-10-8

Reverse Barbell curls 10-10-8

Close grip press 10-10-8

Forarm curls and reverse forarm curls (These are the most neglected parts of your workout, you need to do them, it'll help you lift larger weights)

Then after that I usually ride the bike for 30-45 minutes, makeign sure to increase and decrease the difficulty, it messes with the blood pressure causeing you to burn more

Day 2 Legs

5 Minute Cardio pre workout

Mountain climbers 1 minute 3 times
Step Ups 10 times each leg (just find a stable bench or use the shoulder press back)
Lunges NON STATIONARY 10 reps each leg
Calf raises 10 reps each leg
Sumo Squats 10-10-10

Leg Extensions 10-8-6
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Calf Curls 10-8-6

Caridio 30 minutes whatever you want

Day 3 Chest and Back (my favorite day)

Close Grip Pulldown 2 Warm up sets 50% weight
Close Grip Pulldown 10-10-10

Free weight Press 10-10-10
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Free weight Bench Row (back parrallel with bench and its looks like you're starting a lawn mower)

Bench Press 10-10-10
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Barbell Row 10-10-10

Incline Flies 10-10-10
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Dumbell Pull over 10-10-10

Incline Bench 10-10-10
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T-Bar Row 10-10-10

Romanian Deadlifts 8-6-4

Standing Cable Row 10-10-10

Day 4 Shoulders

Military Press Machine 2 Warm up sets 50% weight
Military Press Machine 10-10-10

Side arm rasies 8 sets each arm 10-10-10-10-10-10-10-10

Upright row 10-10-10
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Switch to wide grip and Press 10-10-10

T,Y,I (You make what looks like a T, Y and I with your arm 1 rep is a T, Y,I) 10-10-10

Barbell Shrugs 10-10-10
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Free weight shrugs 10-10-10 (about 50-75% weight)

Arnold Press 10-10-10

Day 5 Caridio

Do whatever you want for cardio, do stationary, do activities whatever, racquetball is always good.

Day 6 Light workout alternating day 1,2,3,4,5 throughout the month in this spot (50-75%)

Day 7 Rest and Relaxation

Watch Movies
Do Homework
Play Video Games
Sleep
Hang out
ect
ect
ect

 

[Jariel]

1. Cut out soda, all of it, even diet. Water Water Water, no powerade or anything like that, too many sugars

Why cut diet sodas? They have trace calories, carbs, and fat.

It's not the first time I've heard people recommend cutting diet sodas, but I've never known why.

 

[guided_missile]

Why cut diet sodas? They have trace calories, carbs, and fat.

It's not the first time I've heard people recommend cutting diet sodas, but I've never known why.

Artificial sweeteners are generally toxic chemicals that really are not safe for human consumption, nor should they be legal. Aspartame, for example, can actually sever neural connections in the brain in addition to whatever kind of cancer it might one day give you. It's best to not take a chance and avoid them, even if they are low in calories, sugar, etc.

 

[manuva]

Google is your friend.

 

[MyOwnKryptonite]

I hope someone finds this usefull, let me know if you have any questions, i'll do my best to provide you with an answer

 

[Francisco d'Anconia]

Tyrosine...what is it, and what does it do???

It helps offset fatigue and has been said to raise mental alertness. Several protein powders contains it.

 

[Throttle]

Artificial sweeteners are generally toxic chemicals that really are not safe for human consumption, nor should they be legal. Aspartame, for example, can actually sever neural connections in the brain in addition to whatever kind of cancer it might one day give you. It's best to not take a chance and avoid them, even if they are low in calories, sugar, etc.

best to avoid crossing streets, as a car/truck/bus might hit you.

best to avoid sex, as you might get a disease.

best to avoid computer screens & cellphones, as they probably cause cancer, too.

best to avoid music, as you might develop a sense of rhythm.

best to avoid internet forums, as they're full of junk advice.

If you want to give up soda with aspartame, that's fine, but there's no reason to peddle fear about this stuff. The evidence for negative side affects is scant & weak. Link to the evidence, and let kids make up their own minds.

 

[Francisco d'Anconia]

...
If you want to give up soda with aspartame, that's fine, but there's no reason to peddle fear about this stuff. The evidence for negative side affects is scant & weak. Link to the evidence, and let kids make up their own minds.

This is true. I've yet to see any test study information about aspartame in any of the medical journals, it's usually on just a regular blog or the belief of independent physicians without using any clinical trials.

And as for artificial sweeteners, there has been clinical tests on beverages using dextrose or maltodextrin which is actually better than natural sugar, especially in sports drinks. The funny thing is that the major sport drink makers still use heavy amounts of fructose (bleh).

 

[EFFORT]

Don't take this the wrong way i'm not trying to be an a s s hole, but that routine isn't something that anyone here (or anywhere for that matter) should be doing. Unless its really working for them and if thats the case they might as well get on a full out WSB routine. This routine isn't even sport specific, again i'm not trying to cut u down, it just seems like this forum is finally coming to some sort of understanding and stuff like this confuses a lot of people.

 

[Francisco d'Anconia]

... This routine isn't even sport specific, again i'm not trying to cut u down, it just seems like this forum is finally coming to some sort of understanding and stuff like this confuses a lot of people.

True.

 

[mrRuckus]

Artificial sweeteners are generally toxic chemicals that really are not safe for human consumption, nor should they be legal. .

Should not be legal? Screw you. Who are you to tell me what i should be allowed to put in my body?

Make nicotine illegal then we can talk.

 

[MyOwnKryptonite]

Make nicotine illegal then we can talk.

i have an adiction to chicken are we going to make that illegal to consume to?

 

[Throttle]

And as for artificial sweeteners, there has been clinical tests on beverages using dextrose or maltodextrin which is actually better than natural sugar, especially in sports drinks. The funny thing is that the major sport drink makers still use heavy amounts of fructose (bleh).

You hit the nail on the head -- I'm much more concerned about the well-understood negative effects of high fructose corn syrup than any potential negative effects of aspartame.