Workout routines
- Thread starter Metaltastic
- Start date
P-E
Munchkin
deanbailey
O.C.D Member
Last year, I trained 3 hours a day, 6 days a week (I had more time on my hands then). This year it's gone from 2 to 1 to almost none because I get busier and busier. I don't really like lifting weights because I don't really believe in body building type fitness...Until I lost so much weight in body fat (9-10kgs I think in 7 months) that I needed to pick up weight again (so to speak), and I wasn't planning on using body fat for that. I think I'm under 10% body fat.
My routine consists of:
- 3 warm-up pushups, 3 warm-up squats and a nice amount of stretching (I don't time or count my stretches. I just do it till I feel good)
- I skip for 30 min straight and recount the second(s) that get taken up when I trip on the rope lol (skipping is an easy fat burner).
- 100 squats while remaining on your toes. This not only strengthens both your quads and calves but trains you to stay on your toes longer during any fight.
- 4 sets of 50 pushups
- Then I do a series of boxing/dodging drills.
- I do weighted ghost sparing (destroys your shoulders but gives your punches some crazy power and endurance)
- 100 - 200 sit-ups (not crunches) depending on how strenuous the previous sets have been
- 100 leg raises
- 50 Russian Twists (The previous two give you that lower ab line chicks fall for...proven)
- If I DO do weights, then it normally involves me doing more than one muscle group.
My biceps and Calves are the smallest muscle on my body as they get trained the least.
I eat as much fish as I can (I try to stay away from the crumbed fish even though they taste better), Not a drop of Creatine, Protein shakes or any supplements in my life. No Alcohol unless it's a good occasion and I smoke everyday.
My routine consists of:
- 3 warm-up pushups, 3 warm-up squats and a nice amount of stretching (I don't time or count my stretches. I just do it till I feel good)
- I skip for 30 min straight and recount the second(s) that get taken up when I trip on the rope lol (skipping is an easy fat burner).
- 100 squats while remaining on your toes. This not only strengthens both your quads and calves but trains you to stay on your toes longer during any fight.
- 4 sets of 50 pushups
- Then I do a series of boxing/dodging drills.
- I do weighted ghost sparing (destroys your shoulders but gives your punches some crazy power and endurance)
- 100 - 200 sit-ups (not crunches) depending on how strenuous the previous sets have been
- 100 leg raises
- 50 Russian Twists (The previous two give you that lower ab line chicks fall for...proven)
- If I DO do weights, then it normally involves me doing more than one muscle group.
My biceps and Calves are the smallest muscle on my body as they get trained the least.
I eat as much fish as I can (I try to stay away from the crumbed fish even though they taste better), Not a drop of Creatine, Protein shakes or any supplements in my life. No Alcohol unless it's a good occasion and I smoke everyday.
C_F_H_13
Protools Guru
I'm in no way a fitness guy (in fact I'm the opposite...I'm an PT editor 
) but a buddy of mine gave me his copy of that fucking P90X thing they have the infomercials for here in US/CANADA and I have to say it's pretty good.
I've been doing it about 2 weeks now and already I'm feeling pretty good! I know for a fact you can get it for free *cough* torrent *cough* if you want to give it a whirl.
For someone like me who isn't inclined to go to gyms, or really know proper workout routines, it is perfect.
) but a buddy of mine gave me his copy of that fucking P90X thing they have the infomercials for here in US/CANADA and I have to say it's pretty good.I've been doing it about 2 weeks now and already I'm feeling pretty good! I know for a fact you can get it for free *cough* torrent *cough* if you want to give it a whirl.
For someone like me who isn't inclined to go to gyms, or really know proper workout routines, it is perfect.
Muscle Milk is awesome! Tastes so damned good and is perfect when you're on the go.
midget donkeys
Member
- Jan 11, 2007
- 938
- 0
- 16
Hey marcus, I feel you with being the tough gainer type. I also feel you fat bastards. Before I joined the army I was 240 lbs (lots of beer). When I left the basic training I was 190 lbs.
I stayed that way in korea due to running about 30 to 40 miles a week, and no I am not bullshitting about that, it was brutal. In iraq I ran about 6 miles a week and started pumping iron and went up to weighing 225 lbs and bench pressing 245 lbs.
After leaving the army my body eventualy became skinny again, around 200 lbs. Thats just the way it wants to be if I don't force it to be bigger. And you know there is nothing wrong with that.
The last 6-8 weeks I have been pumping iron alot and I am back up to 218 lbs and max benching 240 lbs. I have also been running about 8 miles a week too because I think it is really fun, but everybody tells me I am a crazy ass.
You have gotten plenty of advice for work out routines, so here is my eating routine.
6:30 wake up eat two bowls of bran flakes or oatmeal. Drink protien.
9:00 Eat fruit etc
10:00 eat more fruit etc.
11:00 more of the same
12:00 eat lunch
5:00 eat two more bowls of cereal or oatmeal
6:00 work out, then drink more protien within 10 minutes of finishing
7:30 eat dinner
Thats right all I do is eat.
I stayed that way in korea due to running about 30 to 40 miles a week, and no I am not bullshitting about that, it was brutal. In iraq I ran about 6 miles a week and started pumping iron and went up to weighing 225 lbs and bench pressing 245 lbs.
After leaving the army my body eventualy became skinny again, around 200 lbs. Thats just the way it wants to be if I don't force it to be bigger. And you know there is nothing wrong with that.
The last 6-8 weeks I have been pumping iron alot and I am back up to 218 lbs and max benching 240 lbs. I have also been running about 8 miles a week too because I think it is really fun, but everybody tells me I am a crazy ass.
You have gotten plenty of advice for work out routines, so here is my eating routine.
6:30 wake up eat two bowls of bran flakes or oatmeal. Drink protien.
9:00 Eat fruit etc
10:00 eat more fruit etc.
11:00 more of the same
12:00 eat lunch
5:00 eat two more bowls of cereal or oatmeal
6:00 work out, then drink more protien within 10 minutes of finishing
7:30 eat dinner
Thats right all I do is eat.
Torniojaws
They call me Juha
Here's my program, format is Sets × Reps × Weight (in kilograms). In addition to this, I also play football (soccer) for 90 minutes on tuesdays and thursdays, and inline rollerskate 10 km (6 miles) on saturdays (+2 km / +1.25 miles every month).
Then part 2:
Code:
Week 1 Abs Rowing Tricep Benchp. Delts
Mon 2x12x40 2x12x40 3x12x8 3x12x25 2x12x10
Fri 3x12x40 3x12x40 2x12x8 2x12x25 3x12x10
Week 2
Mon 2x12x40 2x12x40 3x12x8 3x12x25 2x12x10
Wed 3x12x40 3x12x40 2x12x8 2x12x25 2x12x10
Week 3
Mon 3x12x40 3x12x40 4x12x8 4x12x25 2x12x10
Wed 2x12x40 2x12x40 2x12x8 2x12x25 2x12x10
Fri 4x12x40 4x12x40 4x12x8 4x12x25 2x12x10
Week 4
Mon 2x12x45 2x12x45 2x12x11 2x12x35 2x12x15
Wed 4x12x45 4x12x45 4x12x11 4x12x35 2x12x15
Fri 4x12x45 4x12x45 4x12x11 4x12x35 2x12x15
Week 5
Wed 2x12x45 2x12x45 2x12x11 2x12x35 2x12x15
Week 6
Mon 4x12x45 4x12x45 4x12x11 4x12x35 2x12x15
ti 4x12x45 4x12x45 4x12x11 4x12x35 2x12x15
Wed 3x12x45 3x12x45 3x12x11 3x12x35 2x12x15
Fri 4x12x45 4x12x45 4x12x11 4x12x35 2x12x15
Week 7
Mon 3x12x50 3x12x50 3x12x15 3x12x40 2x12x20
ti 3x12x50 3x12x50 3x12x15 3x12x40 2x12x20
Wed 4x12x50 4x12x50 4x12x15 4x12x40 2x12x20
Fri 3x12x50 3x12x50 3x12x15 3x12x40 2x12x20
Week 8
Wed 2x12x50 2x12x50 2x12x15 2x12x40 2x12x20Then part 2:
Code:
Week 1 Abs Rowing Tricep Benchp. Delts
Mon 3x12x55 3x12x55 2x12x18 2x12x45 2x12x25
Fri 2x12x55 2x12x55 3x12x18 3x12x45 3x12x25
Week 2
Mon 2x12x55 2x12x55 3x12x18 3x12x45 3x12x25
Wed 3x12x55 3x12x55 2x12x18 2x12x45 2x12x25
Week 3
Mon 3x12x55 3x12x55 4x12x18 4x12x45 4x12x25
Wed 2x12x55 2x12x55 2x12x18 2x12x45 2x12x25
Fri 4x12x55 4x12x55 4x12x18 4x12x45 4x12x25
Week 4
Mon 2x12x60 2x12x60 2x12x20 2x12x50 2x12x30
Wed 4x12x60 4x12x60 4x12x20 4x12x50 4x12x30
Fri 4x12x60 4x12x60 4x12x20 4x12x50 4x12x30
Week 5
Wed 2x12x60 2x12x60 2x12x20 2x12x50 2x12x30
Week 6
Mon 4x12x60 4x12x60 4x12x25 4x12x50 4x12x30
ti 4x12x60 4x12x60 4x12x25 4x12x50 4x12x30
Wed 3x12x60 3x12x60 3x12x25 3x12x50 3x12x30
Fri 4x12x60 4x12x60 4x12x25 4x12x50 4x12x30
Week 7
Mon 3x12x65 3x12x65 3x12x30 3x12x55 3x12x35
ti 3x12x65 3x12x65 3x12x30 3x12x55 3x12x35
Wed 4x12x65 4x12x65 4x12x30 4x12x55 4x12x35
Fri 3x12x65 3x12x65 3x12x30 3x12x55 3x12x35
Week 8
Wed 2x12x65 2x12x65 2x12x30 2x12x55 2x12x35Good christ Donkeys, I admire your dedication dude (but despise you for saying 200 lbs is "skinny", unless you're like 6'5 
)
)
midget donkeys
Member
- Jan 11, 2007
- 938
- 0
- 16
Yeah I am 6 foot 4. But being 200 lbs at that height is really not that skinny. I think most guys have a totally skewed body image due to watching action movies filled with dudes on steroids. Your probally in great shape already from working out, but just comparing yourself to an unatural standard.
My wife always told me this, but I didn't really believe her until I saw a home video were I had my shirt off. I was like shit my chest is big. I also noticed that I have more body hair than I ever imagined. Which is why my wife tells me I have red afro creeping up from my ass onto my back.
My wife always told me this, but I didn't really believe her until I saw a home video were I had my shirt off. I was like shit my chest is big. I also noticed that I have more body hair than I ever imagined. Which is why my wife tells me I have red afro creeping up from my ass onto my back.
