Everyone's numbers/routine
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A multi, iron, and calcium. CLA and L-Carnitine. Whey protein. Resveratrol and a glucosamine/chondroitin blend. Zyrtec.
I am still in fat trimming with an eye on changing some aspects of my shape. I want to build up my delts and glutes, so I don't look all shrunken when I'm done. That is my next phase, after I get my BFP down some. I am using some of the principles of The Abs Diet book (Men's Health), plus stuff my hubby and I like. We are both former AFAA certified personal trainers, but let our certs lapse for different reasons.
I do weight some of my ab exercises, because I actually like my abs slightly muscular. I've had a lot of people in the gym warn me against doing it so as not to bulk them up. Uh huh.
Feedback is so WELCOME. Please let me know if I can tweak this, or if you see something that needs changing. So here is my routine:
M,W,F
Start with an ab circuit (15-20 reps, one set):
Decline bench crunch (arms extended overhead)
Hanging leg raise (no straps, legs fully extended and brought up to hands)
Weighted obliques (on back extension bench) 10 lbs
Swiss ball Pikes w/push-up
Weighted back extension 15 lbs
Then, a total body circuit designed to keep my HR raised (12-15 reps, three sets):
Incline bench fly 20 lbs
Assisted pull-ups (Assisted with toe on bench, to keep from swinging while I do as quickly as possible. Palms in, so I guess I mean chin-ups? Never can remember. I can do about three unassisted.)
Dead lift/upright row combination 35 lbs
Squats/standing military press combination 20 lbs
1-2 min of either jumping rope or BOSU
Then, 45-75 min of cardio of choice.
T, TH
two-point plank (60 sec/side) or Swiss ball plank (90 sec.) 3 sets
Then, 3 sets of circuit:
Bicep curls/”clock lunges” combination-15 lbs, 8 reps per side
Alternating-leg dead lift-25 lbs,12-15 reps per side
Again, with the jump rope
Same cardio
Saturdays are just a shoulder circuit with front (15-20 lbs)/lateral (12 lbs)/rear deltoid (12) raises with jump rope at the end. Then...cardio. Mostly because Saturdays are game days for my boys.
Sunday is rest.0 -
Also, I'm 5' 9" and 156 lbs. Headed to about 145, with a Bod Pod test coming up next month to see where I am with body fat. I'd like about 18% I THINK. Still feeling my way with this.
I am able to bench press 70 lbs (not counting the bar), and I can leg press 300 lbs for 8 reps in a seated position. Never tried to max my squat before, so I am not sure about that. I am more of a stickler for form than 1 rep max. Whatever I can get up while maintaining good form and getting fatigued by the end of the rep is where I tend to land.0 -
Not trying to be argumenative, Id love to hear some advice, even if it is critical. getting a free BF test this afternoon to see where I am at. its just an electronic one, but I don't feel like spending $30 for a caliper test.
Hey Nick,
Where is Brook Park? I live in Plymouth, MN.
I actually agree with the previous advice. Based on stats+avi, I think you should consider bulking. If not now, then soon.
Brook Park is about halfway between the Cities and Duluth by Mora and Pine City.0 -
Sorry to be off topic but....
Aww... Lots of Minnesota peeps in this group! I'm from Minneapolis, myself. Just moved to California this last June. Feeling kinda homesick lately.0 -
Sorry to be off topic but....
Aww... Lots of Minnesota peeps in this group! I'm from Minneapolis, myself. Just moved to California this last June. Feeling kinda homesick lately.
Hahaha. I moved here FROM California.0 -
Not trying to be argumenative, Id love to hear some advice, even if it is critical. getting a free BF test this afternoon to see where I am at. its just an electronic one, but I don't feel like spending $30 for a caliper test.
Hey Nick,
Where is Brook Park? I live in Plymouth, MN.
I actually agree with the previous advice. Based on stats+avi, I think you should consider bulking. If not now, then soon.
Near Hinckley.0 -
My main Supplements are: Whey protein, Glucosamine, Fish Oil, Multi Vitamin, and a banana everyday.
With everything other than crunches, I do 3 sets of 15. Right now, since I have no spotter/buddy, I start with the higher weight and work down. I only test my max every 6 months or so.
Monday: Arms and Chest; Bench, Extensions, Curls, Pectoral Flies
Tuesday: Off (Play Magic the Gathering with a friend)
Wed: Back and Abs; Deadlifts, Rows, Lats, Planks, Weaighted Crunches
Thursday: Off (More Magic)
Friday: Legs; Squats, extentions, curls, inner/outer thighs
Saturday: Off
Sunday: Off
Everyday -
- Some sort of cardio. Until the snow/ice comes, I try to do cardio outside as much as possible. In the winter, I have to do treadmill.
- 200 crunches on stability ball
Goals: Burn away (a lot) more fat. Lift heavier and heavier. Goal (fantasy?) down the road is to compete in body building.
Totals:
Bench:150
Squat: 400
Dead: 2250 -
Excellent squat!!
I bet you could deadlift alot more then 225. your squat says you can. 
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Supplements CNP Protein
i,m trying to gain back what i,ve lost over the past 10 years since i stoped lifting weights.i workout 4 times a week and cycle 2 times a week about 20 miles each time.
Mondays. Chest(bench+incline also Dbell press) and Arm (EZbar+Dbells)
Tuesday.cycle
Wednesday. legs(leg curls squats deadlifts) and calf lifts
Thursday OFF
Friday back and shoulders (Seated DBell Presses.Side DBell Lateral.Seated Dbell laterals.Dbell shrugs.
Saturday.lower and upper back
Sundays OFF
i started this about 30 days ago where i weighed in at 178lbs.since then i have gone up to 190lbs.
i would like to put on about another 20lbs
right now i,m
bench 3x12 127lbs 3x4 180lbs max 1x 190lbs
squats 3x12 150lbs 3x6 195lbs ( i know should be more waiting on my new rack)
dead 3x12 195lbs 3x4 295lbs
i eat about 4500kcal a day some days its hard work lol.
just a quick question to end this should i take more than 2 proteins shakes a day0 -
Seem to have posted this in the wrong area before...
Just joined this group. Im from Aus and use Kgs instead of lbs...
Height - 6ft 2
My Current weight - 103Kgs
My Goal Weight is - 93Kgs
Im stripping atm. Have about 20% bodyfat currently.
My lifts are;
Bench - 120Kgs
Squat - 130Kgs
Dead - 190Kgs0 -
A little late to the party but thought I would join. I just started UD2 so I am doing two volume workouts a week, then one heavier full body workout, stopping short of failure, and then one full body power workout a week. Loving it so far. Trying to cut bodyfat and maintain or gain strength.
Calorie breakdown is Monday-Thursday 1500 calories, Friday 3600, Saturday 4500, Sunday 3000.
All workouts I do one exercise per muscle group. One working set. Lots of Mike Mentzer, dogg crap influence.
Just did my first full body power workout Sunday and here are the numbers:
Dumbell bench: 100's for 18
Weighted dips: 135 for 8
Weighted chins: 45 for 7
Upright rows: 115 for 8
Squats: 210 for 15
EZ bar curls:120 for 12
Dumbell millitary: 75 for 9
Bent rows: 225 for 140 -
For supps I have fish oil, and just started an EC stack. I thought about creatine mono (have some sitting in the cabinet too) Just unsure if it will do me much good at the moment.
Goals are just to lean out as much as I can until December, and then I plan on starting a bulk. I might reevaluate that depending on my body fat %
i know your post is from a couple months ago, but creatine is a great supplement when you're trying to lean out because it helps keep your strength up while you're in a calorie deficit.0 -
Mostly used a 4 day split but I'm about to start an HST routine.
6'4, 218
Bench 260 x1
Squat 270 x1
Sumo Dead 365 x1
I know my leg numbers are a little low relative to my bench but my legs are big naturally so I don't really push them as I'm into aesthetics.0 -
just a quick question to end this should i take more than 2 proteins shakes a day
depends on your goals. if you're trying to gain weight you could ADD in two protein shakes a day with all your other meals.
if you're just looking to up your protein then you could make 2 shakes 'meals or snacks' in your daily plan. 3 real food meals and 2 protein shake snacks.0 -
here's my numbers. not that great for what i weigh. right now i'm considering training for a sprint triahlon, so i need to cut back on my lifting
supps....protein, creatine, sportpharma multi and joint supp, fish oil, BCAA during workout.
bench....haven't done bench in about a year. i'll do incline with 110 lb dumbbells X 6 for my last set
squat.....have been doing front squat mostly maxed out at 275 lbs the other day. no idea what my back squat is these days
deadlift....410 lbs
power clean....i''ve done 225 lbs before, although last time i tried this weight it was an epic fail. 205 lbs was no problem. 225 lbs might as well have been 225,000 lbs.0 -
5'7" 174lbs. Been on a calorie deficit fsince I joined. Been SLOWLY losing weight for the last few years. ie.. lose 10lbs, then sit there for months. Join here and lose another 6 lbs very, very slowly.
BCAAs and whey protein
I don't have 1 rp numbers so:
Bench. Only got up to 185lbs for two sets of 6 reps.
Squat. Always nursing a knee so I the best I do is 255lbs for 8 reps.
Dead. Got up to doing 315lbs for reps of 4 but I keep losing my danged grip.
Note: I never bring my old thick belt to the gym so those are w/o a weight belt. But it looks like I need to start bringing it with me. Along with wrist straps.0 -
255x8 is no joke.
do you do an alternate grip on deads? use chalk? both helped me a ton.0 -
I train on monday, wednesday, thursday, friday (or saturday) currently and do 2 warm up sets and 2 working sets.
mon: squats/ calf raises
wed: bench press (incline and flat)/ flys
thurs: deadlifts/pull ups and chinups
friday/ saturday: DB military press/ shrugs
set 1: 50% 1 rep max (10 reps)
set 2: 70% 1 rep max (8 reps)
set 3: 90% 1 rep max (4-5 reps)
set 4: 90% 1 rep max (3-5 reps)
I only go up to triples at the moment, not tried a 1 rep max as yet.
Been training solidly for 2 months ( have trained on and off for 3 years, not consistently).
-started at 17.5 stone - 40% bodyfat approx,
-down to 10 stone (did not lose weight healthily and now im suffering for it as im skinny fat as lost alot of muscle)
- been at around 13 stone 15% bodyfat for 2 years or so.
-currently 185lb 15% bodyfat.
-aiming to cut around 8lb slowly within the next 3 months and then to start a clean bulk after the summer.
Supplements: omega fish oil caps, CLA, whey isolate, glutamine, creatine (currently off for 3 weeks)
My lifts:
Deadlifts: 4 x 242 lbs
squat: 5 x 198lbs
bench: 4 x 165lbs
Would like to start working towards my 1 rep max but have had neck injury problems in the past and want to build a solid base first.0 -
Supps: Glucosamine, MSM, Chondriotin, Live52, ECA, Tribulus, Erase, Assault, Beta-A, BCAA, Creatine, Fish oil, CoQ10, Animal Pak, Prenatal.
Routine:
Monday: Dead-Lift and assisting muscles
Tuesday: Bench and assisting muscles
Wed: Rest
Thursday: Squat and assisting muscles
Friday: Pendlay Row and assisting muscles
Saturday: Oly lifts, Dynamic Lifts, Rock climbing, Snowboarding, Vanity
Sunday: Rest
Goals: Now in cut phase, looking to lose 20 pounds in the next 3 months. Doing it very slow to protect gains.
Totals:
Bench:265
Squat: 335
Dead: 455
Snatch: 1850 -
Here's an update. I've made good progress. Loving the hell out of this!
Before (11/08/11):squat: 190 x 5 x 3
bench: 150 x 5 x 3
deadlift: 235 x 5 x 1
(overhead) press: 85 x 5 x3 (i think.. don't have my notes here)
power cleans: can't remember... still getting the form down.
Current:
squat: 235 x 5 x 3 (best was 245, but due to injury and form problems brought it down and now working back up)
bench: 177.5 x 5 x 3
deadlift: 295 x 5 x 1 (300 right around the corner baby!)
ohp: 97.5 x 5 x 3 (i have broken 100 before, but somehow i lost strength here?)
power cleans: 120 x 3 x 5 these are very sloppy at this weight. i need to take it down a notch.0
