Diet and Workout Routines

[SixPACK]

Mixed & blended:

1c Fiber One cereal (the plain one with 0g sugar)
1.5c 1% milk
1 bananananana
1c. plain low sugar yogurt

Fucking gross. I actually like the cereal but I was running a little late b/c my dog was a dick and wouldn't shit right away, so I drank it when I got to work and it was kind of warm. I was too hungry and didn't want to put it in the fridge to get cold. It was kind of like a flavor combo of sandpaper, hay, dogshit and cardboard. I might try it again though, cold. Also, I think I will tool with the recipe a bit. Little less cereal, maybe add blueberries/strawberry.

Packs the fucking fiber though and good protein. I think because I blended the cereal down, I already have to shit and I usually don't do my morning hiroshima until ~11am.

If you are looking for a quick fiber-rich smoothie and you don't mind the taste, try it. Maybe add honey for a little sweetness?

 

[Cavsfan1985]

I wanted to get everyone's advice on the pre-work mix and post workout mix I have been taking. I have been on it for about 4 weeks and I definitively notice an increase in energy. The one thing that is different is I am about 6 week into lifting again, and I am still sore for a day or two after every workout. I am not sure if it is age, just turned 30, or different type of lifting I am doing. I went from 3 sets of 10-12 where 10-12 were close to failure to 3 sets of 6-8 reps with reps 6-8 close to failure.

Pre-Work Out
- EPIX Power - 1 scoop
- Creactor - 1 scoop
- GAKIC VO2 Max SX-7 - 4 tablets

Post-Work Out
- GNC - AMP WheyBolic Extreme 60
- Creactor - 1 scoop

Non-Work Out Days
- Creactor - 2 scoops

 

[Cavsfan1985]

Here is the workout scheudle I have been using:
Monday - Back and Biceps
4-5 Back Exercises, 3 sets of 6-8 reps
1-2 Bicep Exercises, 3 sets of 10-12

Tuesday - Shoulders and Legs
Squats - 4 sets of 8, right now I am at 225, 275, 295, 315
Front Squats 3 sets of 8, right now I am at 185,205,215,225
Leg Extension- 3 sets of 12
Leg Curls - 3 sets of 12

3 Shoulder Exercises - 3 sets of 10-12

Wednesday - Cardio - Trypicaly Elpitcal for 45 mins

Thuesday - Cardio - Trypicaly treadmill, mixture of sprints and incline work 45 mins

Friday - Chest & Triceps
Incline Bench - Barbell - 3 sets of 6-8
Incline Bench - Dumbell - 3 sets of 6-8
Flat bench Dumbell - 3 sets of 6-8
Flat Bench Barbell - 3 sets of 10-12, go more for reps vs. weight on this
Fly Machine

3 Triceps Exercises - 1 - 3 set of 6-8 then 2 - 3 sets of 10-12

 

[SixPACK]

I mean I am no trainer or anything but that seems like a shit ton/would take forever. 4-5 back exercises? 5 chest exercises? No wonder you are sore

And depending on what back exercises you are doing on Monday, you are most likely working your shoulders, as well. Then you do 3 shoulder exercises on Tuesday. Unless you are The Rock right now, I feel you are over-training.

I would maybe try to do a few compound exercises. And if you really want to train that much, at least flip Tuesday & Wednesday. So you have a day off from lifting.

 

[Cavsfan1985]

I mean I am no trainer or anything but that seems like a shit ton/would take forever. 4-5 back exercises? 5 chest exercises? No wonder you are sore

And depending on what back exercises you are doing on Monday, you are most likely working your shoulders, as well. Then you do 3 shoulder exercises on Tuesday. Unless you are The Rock right now, I feel you are over-training.

I would maybe try to do a few compound exercises. And if you really want to train that much, at least flip Tuesday & Wednesday. So you have a day off from lifting.

I was trying to to lift every other day, but I have golf league on Thursday. I found if I worked out on Wednesday that it would effect my golf game as I was usually sore. I have started to dial back the shoulder day and have been doing 2 set of lighter weight for 10-12 reps. Usually shoulder press, and deltoid raise.

As far as a workout, my goal is to be in and out in around an hour. I usually start with 5 mins of light cardio to get the blood flowing and a mild sweat, workout for 50-55 mins, then do 10 mins of a light cardio after. With the pre-work out drink I have more energy then I know what to do with. On reps in the 6-8 range I usually take a 90 sec-2 min rest between sets and on the 10-12 reps, I will take 45-60 sec break.

 

[SixPACK]

Not trying to be a dick at all, but that timing doesn't add up. You want to be out in about an hour. You have 15min of warm-up/cool down. 50min of working out. That is already 1hr 5min. Then take into account all your rest breaks in between your 76 sets. You HAVE to be there at least 1hr. 45min. Pushing 2.

I'm tellin ya man, less is more sometimes. If you have been pushing this workout for 6 weeks. Why don't you try and take a "break"? Lift Monday, Wednesday & Friday. Do 3-4 compound movements each day with a little cardio or cardio on your off days. You won't be as sore, you will be switching up your workout, which is good. Do that until golf season is over then you can go back to your Spartan workout.

Like I said, not trying to be a dick, just trying to help out. I would probably look like a wacky waving inflatable tube man if I worked out that much. I wouldn't be able to move, let alone play golf/any other sport.

 

[Cavsfan1985]

Not trying to be a dick at all, but that timing doesn't add up. You want to be out in about an hour. You have 15min of warm-up/cool down. 50min of working out. That is already 1hr 5min. Then take into account all your rest breaks in between your 76 sets. You HAVE to be there at least 1hr. 45min. Pushing 2.

I'm tellin ya man, less is more sometimes. If you have been pushing this workout for 6 weeks. Why don't you try and take a "break"? Lift Monday, Wednesday & Friday. Do 3-4 compound movements each day with a little cardio or cardio on your off days. You won't be as sore, you will be switching up your workout, which is good. Do that until golf season is over then you can go back to your Spartan workout.

Like I said, not trying to be a dick, just trying to help out. I would probably look like a wacky waving inflatable tube man if I worked out that much. I wouldn't be able to move, let alone play golf/any other sport.

No I appreciate the advice. I have definitively got strong and had some good mass gains, but usually after 2-3 weeks of working out my body is a little tight the next day, but not sore for a day or so. I think part of it was changing the rep range. Through HS and College I was a 12 rep guy on most workouts, dropping down to the 8 rep range with higher weight has definitively put more stress on my body. My plan was to do this for about 8 weeks, then go on a 2 week cardio/fat loss. My goal was to try and bulk then lose some weight before my next trip to my corp office. Being overweight, having a bulky upper body makes me look better in a suit, so my plan was to bulk then the 2 weeks before I go out hit cardio to try and drop weight. We will see if it works.

As far as the time,it takes me about 8 mins per exercise. When I say an hour I mean just weights, I don't add in the cardio to that. I have been going on my lunch and it has been anywhere from hour to hour 15. Some of the exercises I will do quicker then 2 mins apart.

 

[DCunleaded]

I am of the belief that training your body in a segmented fashion (ie body builder split), will give your body limited results. That said, I won't bitch any more about it lol.

I would skip the front squats, based on your setup for leg day. After those moderately high-rep sets of back squats, with good weight, your CNS (central nervous system) is fried. Skip the FS, and instead focus on a hamstring/lower back exercise without much weight; think like a back extension or a reverse hyper.

You have a ton of training volume Mon-Fri, so your body is destroyed on the weekends. That is probably why you are always sore. Try to flip flop a rest day in the middle of the week, and put a training day on one of your weekend days.

Find some cheap fish oil, on special somewhere or go to a dollar general, and take 5-8 pills a day AT MINIMUM. That shit is like oil for your 30yo joints, when you train hard.

 

[AuxiliaryPie]

Or just be a man like Dave & Aux and chop it really, really fine and snort it or inject it straight into your blood stream.

who told you my ways??

 

[AuxiliaryPie]

First day back in a real gym in about 3 weeks was yesterday. I just kinda messed around on lighter weights while also teaching some people the ways of Brodin. Im so effing sore lol. Felt so great to finally deadlift again though

 

[SixPACK]

Heading back for the first time in 2 months today. My hand is still sore and not fully healthy, but I feel I will be able to lift light. Give it a go and see if I need to rest some. Planning on doing a kettlebell routine for ~2mo. until strength in my hand is fully back.

Doing Insanity every morning and full body kettlebell 3x week. Cardio on the 2 off days. Softball/volleyball the other day off.

 

[AuxiliaryPie]

I used a rubberized bench at the competition and I can never go back. these slick plastic pieces of shit are so slippery, i hate it

 

[AuxiliaryPie]

Adipowers are $98 on amazon if you can find your size:
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use this code too: NEW4FALL

fuckin buy em

 

[BimboColesHair]

Someone give me a good fat burner you can find at a Wal-Mart or a local grocery store

 

[AuxiliaryPie]

Someone give me a good fat burner you can find at a Wal-Mart or a local grocery store

black coffee or straight caffeine pills. thats the active ingredient in all of them, same with 90% of pre work outs. save some money

diet pop is legit too, the caffeine and bubbles help cut my appetite down a lot. Also super minty gum and lots of water.