cM3go

Ok people, here's the deal. Post your workout (frequency, what you work out), what your end goal is (fat burn/muscle mass), any supplements you may be taking.


Ex.

Workout:
M - Chest/back, cardio (Running)
T - Bis/Tris, abs
W - Legs
Th - Shoulders, cardio (Biking)
F - Cardio (Elliptical)

Frequency: Light weight, 20 rep

Goal: Fat Burn

Supplements: GNC Mega Isolate


Something to that effect, I just threw that together real quick, but you get the point.

rise

I would post my training log, but it'd be pretty long.
My workouts are pretty much a 3-4 day split, but not on the weeks that I do legs/compound lifts since I get really bad DOMS and can barely move around for two days after.
I do cardio once a week in the form of sports, but since I will be starting my cut soon I will be increasing cardio frequency on my non-leg weeks.

Goal right now is to taper off my bulk and begin a cutting phase.

(sorry for not following your format)

RavinGAzN

Day 1: Chest, Back, Bicep, Calves (5 sets each, 6 to 8 reps or till faliure)
Day 2: Shoulders, Tricep, Quads, Hams ( " ")
Back to Day 1, etc... 4 days a week.

Cardio on Day Day 1 days.

Supplements: Whey.

I just started this workout about 2 weeks ago. This is the routine that The Rock uses, read about it in Mens Health. Its all going good so far.

Adam_Schwartz

Well, I change my lifting routine every 6-8 weeks, sometimes sooner depending on my goals.

Typically, I will take the big moves, like squats, deadlifts, rows, pull ups, dips, bench, etc and make those the foundation of my routine, supplemented with other lifts.

Right now I am lifting 4 days a week and my sessions are brief since I am on a fat loss regimen. I won't lift more than 45 min now, and more like 30-35 min/session. Next 12 weeks will be focused on adding mass, esp to my calves, delts and legs, so I will adjust my lifting regimen accordingly.

Thurs I will do front squats, standing ham curls, calf work and ab work.

Fri I will do pullups, delt work and some biceps

Sun I will do some chest and tri work, along with some more calf work

Mon I will do some back work, such as rows with deadlifts and some ab work.

Adam_Schwartz

BTW, you might actually get better results doing sets of 8-12 reps, as higher rep sets don't necessarily burn anymore calories but are more for increasing endurance. Just my 2 cts

BEETROOT

Workout:

gym day:

bike to gym (1 mile)
elliptical (30 min at medium intensity)
run (30 min, varying between 6-7 mph at 1% incline)
swim (until I have zero energy left)
bike home

non gym day:

run (5 miles)
jump rope, bike, whatever else I feel like doing depending on schedule and soreness.

Frequency:

5 days a week

Goal:

NYC marathon in Dec.

Supplements:

myoplex, myoplex low carb, gnc mega men, fish oil, joint compound, creatine, calcium





I gave up lifting a month ago, until I get down to running shape.

ccannizz11

Workout:
M - Chest & Back, bike for 20-30 minutes @ 30-33mph
T - Abs, High Intensity Interval Training 8-10 Intervals (running)
W - Bi's & Tri's, bike for 20-30 minutes @ 30-33mph
Th - Off
F - Shoulders & Abs, bike or run for 20 minutes
S - Sprints, 8-12 of 80-120 yards
S - Off

Goal: Fat Burn

Supplements: A good clean diet with one cheat meal per week

virtualbong

Workout:

M Morning - Swim 30 minutes
M Evening - Bike 20+ miles
T Morning - Run 3 miles
T Evening - Gym Workout
(Leg Press - 3 sets, Leg Curls - 3 sets, Flat Bench - 4 sets, Shrugs - 3 sets,
Butterfly Dumbbells - 3 sets, Back Exercise - 3 sets, biceps - 2 sets,
triceps - 2 sets, shoulders - 2 sets, Abs (various exercises totalling ~300)
W Morning - Swim 30 minutes
W Evening - Bike 20+ miles
Th Morning - Run 3 miles
Th Evening - Gym Workout
(Leg Press - 3 sets, Leg Curls - 3 sets, Flat Bench - 4 sets, Shrugs - 3 sets,
Butterfly Dumbbells - 3 sets, Back Exercise - 3 sets, biceps - 2 sets,
triceps - 2 sets, shoulders - 2 sets, Abs (various exercises totalling ~300)
F Morning - Swim 30 minutes

Sat or Sun- Bike/Run Brick Workout

Goal: Defining Body (Slightly Ripped not skinny)/Sprint Triathlons

Supplements: One A Day Men's Multivitamin Health Formula
Whey Protein
Alot of water

cob3683

Mine:
Monday, Wednesday, and Friday - 5:30AM
-15 Min Elliptical warm-up
-3 sets of 10 reps on bench, bicep curls, incline, decline, power clean, squats, tri extensions
-20 Min 'easy' cycling (15MPH)
-3 sets of 25 reps of sit-ups
-3 sets of 20 reps of leg raises with variable weights
-20 Min Run
Tuesday, Thursday, and Saturday - 5:30AM
-15 Min Elliptical warm-up (different program than MWF)
-20 Min 'hard' cycling (25MPH)
-3 Gushers and 3 reverse gushers
-15 Min Jogging

Walk 18 holes on M,W,F,S,Su
Play Racquetball on T,TH

Goal
Become cut and hopefully help my driving average out

Supplements
100% all natural

Xpditor

Everyday: Run/Jog/Walk 3.5-7miles (depending on time available)

Gym:

BP= 115/68
RHR= 46
Chol: T=140 (LDL=75, HDL 55)

Intake= Lakes Plan (very low carb)

Because of torn rotator cuff, I'm on light weights with shoulder work.

Suppliments:

GeishaGirl

Cardio 2 miles, varying speed, 4.0 incline, 7 days a week. Was thinking about starting weights too but not sure what kind of routine I want.

Whiskers

7 days a week - 30 minutes run on treadmill
Goal - Weight Loss
Suppliments - Slim Fast / Trim Spa
Diet - Slim Fast for breakfast, healthy lunch (salad, beef, chicken), bowl of Special K low carb for dinner, 2 healthy snacks a day (fruit)
So far lost 50 LBS since Jan 1

Hobo

Im using a MAX-OT style program, this is my current split.

suppliments = Cellmass (creatine ethyl ester), ON 100% whey protein, glutamine, cell volumizer mix (similar to VNS jacked), multivitamin.

mon.
military press 3x4-6
db press 2x4-6
side lateral raises 2x4-6
wrist curls 2x6-8
rev. wrist curls 2x6-8

tues
seated cable row 2x4-6
pull-ups 3xfailure
barbell rows 2x4-6
lat pull down 2x4-6
barbell shrugs 3x4-6

thurs
cable crunches 2x8-12
weighted leg raises 2x8-12
weighted crunches 2x8-12
incline barbell press 3x4-6
flat bench press 2x4-6
decline db press 2x4-6

fri
barbell curls 3x4-6
db curls 2x4-6
skullcrushers 3x4-6
cable pushdowns 2x4-6
tricep kickbacks 1x4-6


all sets are performed to failure

Hobo

check out the forums at bodybuilding.com

there is a womens section

GeishaGirl

thanks hopefully I'm sometime this week lol.

Reddly9007

Lately my workouts have been so irregular its hard to call it a routine or schedule. I have been working out for about 7 years now and have started to trim down instead of mass up. I have been there done that with working out and I don't care to lift heavy anymore. I keep most my sets now a days to 10-15 reps, with a burn at the end. I tend to do:
Sunday- chest (mainly cause its less crowded and I don't have to deal with the annoying people)
Monday-Back
Tuesday-Tri's
Wed-Bi's
Fri or Sat-Shoulders
Usually two days a week I play racquetball so other then that I do not do much cardio and I do not work my legs out anymore cause they are, in my opinion big enough, plus they grow to fast.

Fortunately in my years of working, mostly heavy, I have never hurt myself once and I attribute that to not lifting beyond my means. Everyone grows at different speeds, its stupid to take enhancement drugs and other shit cause each person's body has a limit. I have seen some many people take all kinds of crap and then 2 months later they are practically right back where they started and all depressed. Hard work in the end really pays off, working out is not something where you see results over night, its a commitment. Being healthy and staying in shape is a lifestyle! Thats what I preach, I don't take any supplements and don't give a shit about GNC. I eat practically what I want, exercise, and take one multi-vitamin cause I know I do not eat my veggies and fruits and crap.

So bottom line, be safe, practice good form, ask for help if you need it cause everyone who has been working out for a long time has been in your shoes, and make sure to mix it up!

my 2 cents take it or leave it

MistaWrongy

Sunday - chest + abs + 2 mile run
Monday - bi's/tri's + abs + 2 mile run
Tues - Shoulder/back + abs + 2 mile run
Wed - chest + abs + 3 mile run
Thurs - bi's/tri's + abs + 3 mile run
Friday - sex
Saturday - Shoulder/back + abs + 1 mile run

midweight

supplements: natural proteins (fish, chicken, etc)

cM3go

Cocoa

iTrader: (2)

My workouts are usually about 2 hours long with one or two friends working out at the same time. I usually try to lift heavy weights I can only do 3 sets of 6-8. I have a fast metabolism, so I try to gain weight and mass. I do this on an average, 4 times a week.

nokio

since my legs are insane and working them out serves little purpose, i cut out all weight related stuff in the lower body

day1: chest/triceps and a slew of ab exercises without weight
day2: back and ab stuff with weights
day3: biceps/shoulders with ab exercises without weight
day4: dips/pullups/pushups
repeat back to back maybe with a day in between each set of 4 days

i do sets of 6-8 reps to gain strength, after i can bench 225 easily ill switch to toning with more reps

run 3-4 miles a day each day

a hit of whey protein after each lifting session
a trader joe's multivitamin every day
cytomax (gatorade on crack) if my legs are hurting after running or i get cramps
dont think its really a supplement, but i bought a can of milled flaxseeds and i add a bit to a lot of things that i eat

wstevens

M-F: Run 6 miles each morning, work on abs (while watching Tivo'd Daily Show) after run
M,W,Sat: Weight training for about 1.5 hours (all muscle groups)
Sun: sometimes (if the weather is nice and I'm bored) a long run, anywhere from 10-17 miles.

Whiskers

How do you have time to PW here?

wstevens

Been here 1.25 years and only <1,900 posts.

Whiskers

Quality over quantity

FastAcura

Mon: Chest/shoulders
Tue: Biceps/Triceps/Back
Wed: Off
Thurs: Legs/Cardio
Fri: Abs/Cardio
Sat: Cardio
Sun: Off

phipark

I am interested in why some of you do Chest/Back in one day then Bis/Tris another day. It would make more sense to do Chest/Tris, then Back/Bis.

Mon, Wed, Fri
Chest, back, bis, tris.

Shoulders alternating every other lifting day.

Cardio (Eliptical, run, soccer) all other days.

T_Rutl

My schedule only allows me to get in 3-4 days a week. Usually Friday - Tuesday. If I have to cut out a day, its usually legs.

Workout:
Day 1 - Legs/Calves
Day 2 - Chest/Shoulders/Abs
Day 3 - Back/Traps
Day 4 - Bi's/Tri's/Abs/Calves
Day 5 - Rest
Day 6 - Rest
Day 7 - Rest
I'll run and bike intermittently for cardio and to work my legs a bit more.

Frequency: Mid to High weight depending on the exercise. 4-6 reps on high weight, 8-10 on mid weight

Goal: Increase in strength and size. I'm natually lean, so want to pack on the weight

Supplements: Right now, just protein a supp and multivitamin. Soon a creatine/glutamine/taurine stack for kicks.

T_Rutl

it an iso-something-or-another (i forget the term) way of training...basically...if you exersise in a way where you do the opposite of a movement to keep balance...push w/your chest & pull w/your back...same concept with bi's/tri's and hams/quads.

i do bi's & tri's cuz they're burnt out from the previous days of chest/shoulders & back/traps...just an exhaustive day day of lifting to really hit them hard.

i have do piggyback my shoulder and traps with another lift day cuz of an issue with my shoulders from previous years of lifting...i can't pick a day to just work them or i chance hurting them....really sucks...

RMATIC09

day 1 - chest/biceps
day 2- legs
day 3- delts/traps/triceps
day-4 back/forearms

every other day abs
cardio 3~ times a week for 30 minutes or so.

Lift 5-6x a week.

gocubsgo55

Calorie Intake M-Th (I try Friday, but usually never works)= 1,800

Daily Workout=

-1 Mile Run
- 25 slowly done crunchers + 25 variated lying down, stomach held situps (left hand holds, right, left, etc..)
-Repeat ab routine
-Run another 1/2 Mile
-Repeat 25+25, 25+25 routine
-walk/run a little more

-shower

Adam_Schwartz

Here is my current routine - I have it in Excel, so just copied and pasted. I am in a bulking phase. We'll see how this works. I will do this for 3 weeks and then switch it up a bit in the next 3 weeks. The program lasts a total of 12 weeks.

Day 1:

Leg Extensions (4 sets of 6-10)
Stiff Leg Deadlifts (4 sets of 6-10)
Squats (4 sets of 6-10)
Shrugs on Contraption (4 sets of 6-10)
Donkey Raises (6 sets of 15-20)
Rope Crunches (50 reps total)

Day 2:

Flat DB Bench (4 sets of 6-10)
Incline DB Flys (4 sets of 6-10)
BB Military Presses (4 sets of 6-10)
Bent Over DB Lateral Raises (4 sets of 6-10)
Dips (50 total)

Pullups (50 total reps)
BB Shrugs (4 sets of 6-10)
Bent Over BB Rows (4 sets of 6-10)
Hammer Curls (4 sets of 6-10)
Standing Calf Raises (5 sets of 15-20)
Seated Calf Raises (5 sets of 15-20)
Swiss Ball Crunches (150 total reps)

Day 4:

Deadlifts (4 sets of 6-10)
Steep Incline DB Presses (4 sets of 6-10)
DB Side Lateral Raises (4 sets of 6-10)
BB Close Grip Bench (4 sets of 6-10)
Straight Bar Pushdowns (4 sets of 6-10)

Reddly9007

went to the golf range and then worked out chest yesterday, i'm happy. Have not been working out as much as I used to but still maintaning.

Flat bench:
one warm up 135 for 15
second set 185 for 10
third set 225 for 10
fourth set 225 for 8
then a drop set of 185 for 8 and 135 for 6.

Still got it, on a side note, some meat heads were next to me on flat bench with those benching shirts (not sure how many of you even know what those are) but they were lifting heavy in a normal gym. I don't really understand why someone would attempt to power lift in a everyday gym. By the way those shirts are suppose to add like 15% to your max, never tried one and never would but thats gotta be a nice gain.

Adam_Schwartz

I assume those dudes were true PLers? There is really no need to use a lifting suit or shirt unless you are prepping for a competition. At my old gym the true PLers would not lift with shirts and suits until a few weeks out from their shows. With as much weight as some of those dudes lift, they need to stay as tight as possible.

Reddly9007

I have seen these guys at the gym for about a month or two now always using those damn bench shirts. One guy is pretty small but he lifts a lot, the other guy is a little fat but neither of them look like they are getting ready for a comp. I'm not really sure what their goal is but who cares, lifting that heavy is old school for me, I don't want to risk injury. At this point i'm not lifting to impress any girls or show off at the beach, i'm just maintaining. Plus I get more enjoyment out of golfing and playing racquetball then just working out 5 or 6 days a week like I used too. Guess I got burnt out, but when I stop working out all together for a week i definitely miss it. I'm a meat head for life I guess

Reddly9007

Oh and on a side note, those shirts make you look like a total retard!

Yumcha

Day 1: Chest and abdominals
Day 2: Biceps and triceps
Day 3: Shoulders and back

Repeat and rince...

Reps are in 4s with increasing weight (except for abs which I just rely on crunches, leg lifts and etc. and which I just do straight sets of 25 per):
1st set: 12
2nd set: 10
3rd set: 8
4th set: 6

As for cardio, I do those on alternating days of the week. So, usually they fall on Mondays, Wednesdays, and Fridays...

Adam_Schwartz

Sounds like they are tewls to me - I never saw TRUE PLers at my old gym put on a lifting shirt or suit until maybe a month from a show, if not less. They were living some pipe dream most likely. But I am like you, I will always be in a gym but want to expand my horizons and don't care too much about being the biggest dude like I used to.

Adam_Schwartz

When do you work out legs?

Yumcha

Oops! I run the stairs (usually 34 flights)...but, I don't do legs...

That's bad, isn't it?

Adam_Schwartz

Not bad, just didn't know if you did any resistance training for legs. You might develop chicken leg syndrome over time. Personally, I like to have strong legs and cardio is not enough for me. But it might work well for you. I'd be a puddle of shit after 34 flights.