What is your Fitness Routine?

T

Techie103

New member
Here is the general formula for posting :)
-Name
-Age
-Height
-Weight (kilos, stone, pounds)
-Approximate Body fat (BF)%
-What is your Goal
-Routine (Optional, if you don't have one, we would be glad to help you formulate one :D)

  • Exercise (Bench Press, Treadmill, etc)
  • Frequency ( 4 days a week)
  • Sets/Reps (If applicable)
-Supplements Taken (Protein, Pre-Workout, etc)
Click to expand...
 
Last edited by a moderator:
Copied from the fitness section vote thread.

-Name: Will

-Age: 22

-Height: 5ft 10

-Weight: around 76 kilos at the moment

-Approximate Body fat (BF)%: Couldn't tell ya but I would guess between 8-12% (maybe less)

-What is your Goal: Want to get more muscle size and definition but also increase my fitness (don't want it all for show)

-Routine: I gym at least 4 times a week usually concentrating on a particular body part i.e. I do leg day, arm day, chest day and so on. I realise this isn't actually optimal as it's better to group i.e. chest and tris, back and bis but i've found this works for me in the gym. An example routine might be for chest

* Incline dumbell chest press 32kilo dumbells supersetted with 14-16 kilo flies 8 of each

* Repeat above but flat

* Bear/tree hugs on the cables (keep both arms relatively straight and bring them together in front of you)

* Cable pull downs (on your knees and bring the cables together towards the floor squeezing your chest)

* Machine flies

* maybe finish off with some narrow grip not too heavy bench press on the smith machine.

I also do Muay Thai boxing which i've started recently for my fitness which is fantastic. I do this 4 times a week and the same club does circuit training classes 3 times a week with weights, jumps, sprints all sorts which is really gruelling. One of the local Marines goes (i am at uni in Portsmouth) and he says it's pretty brutal too.

-Supplements Taken: I used to like taking Jack3D pre workout before the gym but it's now been banned coz some idiots were misusing it and basically overdosing. It was potent stuff. Now i just take protein shakes (USN IGF-1) twice a day and add creatine to my shakes.

More importantly i make sure I eat plenty (at least 3 meals a day) and get lots of veg.

That's me done. obv feel free to ask any questions
 
-Evan B (Chicago, IL)
-20 years old
-5'11"
-235 lbs /106 kilos
-20% BF
-My goal is to Cut and Bulk, or in other words, gain muscle and lose body fat as well.

-Routine (No set days during the week, but always 3-5 days a week)

  • Day 1:
    • Chest (Bench, Hammer Machine(wide chest, upper),flies, etc))(60-80 reps total)
    • Triceps (Kickbacks, Push downs, Cable down, etc)(40-50 reps total)
    • Biceps (Curls, Cable curls, Concentration Curls, etc)
  • Day 2:
    • Cardio
      • Bike (30 minutes total)
    • Legs (Quad extensions, Hamstrings, Calve raises)(50-60 reps total)
  • Day 3:
    • Back (Upper and Lower)(Rear Delts, Lats, lower)(Row, Reverse flies, bent row, etc)(40-50 reps total)
    • Shoulders (Shoulder Press, Angled Press, Front raises, etc)(40-50 reps total)
    • Abs (Crunches, sit-ups, etc)(30-40 reps total)
  • Day 4:
    • Whatever I think needs more work :P
    • Moar Cardio!
      • Bike: 30 minutes
-Supplements:

  • Monster Milk (Peanut Butter Chocolate) Me Gusta :3
    • 2 Scoops on Gym Days (50g Whey Protein, 5g Creatine Monohydrate)(Lots of Water, about 180oz of water daily)
    • 1 Scoop On Off Days (25g Whey Protein, 2.5g Creatine)
  • Cellucor C4 Pre-workout (Fruit Punch)(1 scoop)
-Stats

  • Chest= 51"
  • Arms= 18"
 
Last edited:
The Guvnor
31 of your human years
about 200lbs
No idea on BF % atm
Goal - Get Massive

Monday - Back
Tuesday - Chest
Wednesday - SLEEP!
Thursday - Shoulders
Friday - Legs
Saturday - Arms
Sunday - SLEEP!

-Supplements - Glutamine, Creatine, BCAA's, Got a couple Reflex Proteins and some Pharma Blend for before bed.
 
-duggie (admin cupboard)
-44 years old
-6'2"
-215 lbs /97 kilos (i was 144kg /22.5st less than 5 months ago)
-~14% BF
-i have my own gym in the house

-My goal is to 'Cut' and lose body fat as to look as well as i used to be, or better.

-Routine (Set days in a 6 day week rotation, but always 4 days a week)

  • Day 1:
    • Chest... 30/45/60 degree inline-bench olympic bar; 30degree decline-bench olympic bar; incline-bench dumbell flies; flat-bench dumbell flies; flat-bench 'around the world' dumbell flies --> sets of failure; unload 5-10kg and repeat.
    • Triceps... dips; pullovers; dumbell parallel deadlifts --> sets of failure; unload 5-10kg and repeat.
    • Biceps... dumbell curls --> sets of failure; unload 5-10kg and repeat.
  • Day 2:
    • Cardio... bike, speed skipping or run
    • Delts... 60 degree inline-bench olympic Close-Hand press --> sets of failure; unload 5-10kg and repeat.
    • Forearms and Calves... hand grips; Powerball(s); tippie-toe dead lifts --> sets of failure
  • Day 3:
    • Back... reverse flies; reverse crunches (supermans) --> sets of failure; unload 5-10kg and repeat.
    • Shoulders... Military olympic press; 60 degree inline-bench olympic Wide-Hand press --> sets of failure; unload 5-10kg and repeat.
    • Abs... Crunches, leg-raises, pilates
  • Day 4:
    • Cardio... bike, speed skipping or run
    • Mix-Up... Crucifix press-ups; Diamond press-ups; Shrugs; L-Sit crunches
    • Legs... ham curls; quad curls; squats --> sets of failure; unload 5-10kg and repeat
  • Day 5 + 6:
    • mostly sleep
-Supplements:

  • CEE + whey protein + non carb and zero-fat diet
-Stats

  • Chest= 59" (not flaired)
  • Arms= 17"
  • max flat press = 162.5kg (without a spot... could do more ;) )
  • max arm curl = 72.5kg
 
dugdiamond said:
-duggie (admin cupboard)
-44 years old
-6'2"
-215 lbs /97 kilos (i was 144kg /22.5st less than 5 months ago)
-~14% BF
-i have my own gym in the house

-My goal is to 'Cut' and lose body fat as to look as well as i used to be, or better.

-Routine (Set days in a 6 day week rotation, but always 4 days a week)

  • Day 1:
    • Chest... 30/45/60 degree inline-bench olympic bar; 30degree decline-bench olympic bar; incline-bench dumbell flies; flat-bench dumbell flies; flat-bench 'around the world' dumbell flies --> sets of failure; unload 5-10kg and repeat.
    • Triceps... dips; pullovers; dumbell parallel deadlifts --> sets of failure; unload 5-10kg and repeat.
    • Biceps... dumbell curls --> sets of failure; unload 5-10kg and repeat.
  • Day 2:
    • Cardio... bike, speed skipping or run
    • Delts... 60 degree inline-bench olympic Close-Hand press --> sets of failure; unload 5-10kg and repeat.
    • Forearms and Calves... hand grips; Powerball(s); tippie-toe dead lifts --> sets of failure
  • Day 3:
    • Back... reverse flies; reverse crunches (supermans) --> sets of failure; unload 5-10kg and repeat.
    • Shoulders... Military olympic press; 60 degree inline-bench olympic Wide-Hand press --> sets of failure; unload 5-10kg and repeat.
    • Abs... Crunches, leg-raises, pilates
  • Day 4:
    • Cardio... bike, speed skipping or run
    • Mix-Up... Crucifix press-ups; Diamond press-ups; Shrugs; L-Sit crunches
    • Legs... ham curls; quad curls; squats --> sets of failure; unload 5-10kg and repeat
  • Day 5 + 6:
    • mostly sleep
-Supplements:

  • CEE + whey protein + non carb and zero-fat diet
-Stats

  • Chest= 59" (not flaired)
  • Arms= 17"
  • max flat press = 162.5kg (without a spot... could do more ;) )
  • max arm curl = 72.5kg
Click to expand...


You curled 72.5 kilos and benched 162.5.... Really!!?? If you did that's bloody amazing but i'm tempted to call mistype on this one
 
Dugg.....a 59" chest O.O Arnold's chest was 58" in his prime >.> I assume by arm curl you mean barbell or machine.
 
Last edited:
59" chest is freaking huge so that was probably a type-o but the bench press is easily doable. That's only 357 lbs which is easily possible with a lot of hard work.

Anyways:

-Name: Aaron
-Age: 40
-Height: 6'0"
-Weight (kilos, stone, pounds): 245 lbs (260 in my prime)
-Approximate Body fat (BF)%: 18-20%
-What is your Goal: 2 jobs and a kid so just trying to maintain what I can now.
-Routine: The routine I've been using with great success was 3 days a week centered around a single body part. I was just interested in strength so never did cardio or anything and ate like a horse.

Monday was squats. Several warm up sets then 5 work sets with 3-5 minutes rest between sets. I'd start with the heaviest weight on the 1st work set then drop down from there to keep reps in the 4-6 range. After I'd knock out a few set of leg extensions and curls then finish with 10 sets of calf raises.

Wednesday was bench press. Same thing with starting with heaviest set first then working down. After 5 work sets I'd do about 4 sets of dumbbells presses then 4 sets if dumbbells flys. After that I'd move to triceps and do 3 different exercises for 4 sets of 10-12 reps each.

Friday at one point was centered around readmitted but after a couple years I figured out I really hated deadlifts. So I just did 3 exercises for back doing 4 sets of 8-10 reps. Then 3 exercises for biceps doing 4 sets of 8-12 reps.

I did this routine for about 10 years and my best lifts were 420 lbs bench press, 600 lbs squat and 550 lbs deadlift. Those were all done in a competition and 100% natural. That's also why I always got my but kicked too. The guys in the 190 pound classes were lifting those poundages. Guys in the 255+ class were hoisting a LOT more but they were injecting bull semen twice a day.

My best measurements were 37" waist, 265 lbs, 19.5" arms, 52" chest and 29" thighs.
 
me at 24 (photo for a male dance troupe "Flights of Fancy" (stripper)):
fofq.jpg


me now (at 44):
progress2l.png


as to your comment... arnie is only 5'10", and his 59 inch chest was when he was in competition (ONCE!). off-season, i reckon he was atleast a 62-64" chest ;)

Competition Weight: 235 lb (107 kg) (top 250 lb (113 kg))
Off Season Weight: 255 lb (116 kg) (top 260 lb (118 kg))
from here

1.5st difference ;) lol

once i have lost another 1.5st my chest will be smaller. as you can see my pecs are still moob-ish!
 
WillSK said:
You curled 72.5 kilos and benched 162.5.... Really!!?? If you did that's bloody amazing but i'm tempted to call mistype on this one
Click to expand...
i regulary curl 60kg for 9reps, then take 5kg off... rep til failure... repeat
i regulary flat bench 140kg for 2x8, then take 5kgs off... rep til failure... repeat.
but i can only 60deg incline-press 90kgs
 
Looking good Dugg ;) I'm still stuck on benching 225 max, even with a 51" chest :/ It's mainly in my Lats. I'll take a picture at the gym in about an hour :P My probelm, is that I'm gaining muscle so rapidly, that I'm seeing stretch marks on mah biceps :/ I won't elaborate any further. But, Arnie was 6'2" in his 20s/30s
 
dugdiamond said:
me at 24 (photo for a male dance troupe "Flights of Fancy" (stripper)):
fofq.jpg


me now (at 44):
progress2l.png


as to your comment... arnie is only 5'10", and his 59 inch chest was when he was in competition (ONCE!). off-season, i reckon he was atleast a 62-64" chest ;)

Competition Weight: 235 lb (107 kg) (top 250 lb (113 kg))
Off Season Weight: 255 lb (116 kg) (top 260 lb (118 kg))
from here

1.5st difference ;) lol

once i have lost another 1.5st my chest will be smaller. as you can see my pecs are still moob-ish!
Click to expand...

Dude... this is you right? http://www.youtube.com/watch?v=NzwYApaucvk hence why i'm calling troll.

If you were genuinely able to achieve the results in the pic you just posted in less than 2 months you sir should be a personal trainer and multi millionaire and i want in on your programme!!
 
as to your comment... arnie is only 5'10", and his 59 inch chest was when he was in competition (ONCE!). off-season, i reckon he was atleast a 62-64" chest

Competition Weight: 235 lb (107 kg) (top 250 lb (113 kg))
Off Season Weight: 255 lb (116 kg) (top 260 lb (118 kg))
Click to expand...

Arnold was way taller than 5'10. I know there has been a lot of debate over it but all his old bodybuilding buddies from the golden age of bodybuilding back it up. And you can see him on stage compared to Lou Ferrigno who is 6'4-5". Lou is definitely taller but not a ton taller. Im sure he's fudging a little but I figure hes 6' at least and probably 6'1.

Here is a video showing Arnold standing next to and talking to Ferrigno who is 6'5 and you can tell he's only a few inches shorter than Big Lou.

http://youtu.be/2NkC3XOt96M

And you can kinda tell a little watching the pose down from the 1975 Olympia.

http://youtu.be/8tx0csP2boo

As for chest measurement, it depends on how you measure. Youre supposed to measure standing natural. But if you measure flexing your lats, then youre gonna get a good 10" added to it especially if you have huge lats. When I was 52" (Im about 50" now) I could pull the tape up to my upper chest and flare my lats and I was 58".
 
remember - whether bulking or shredding... the rule is always the same:
30% exercise + 70% diet = 100% motivation :D
​
i am currently on alternate-fasting. food one day and then just protein shakes the next. but i always drink a minimum of 4 litres of water a day.

TIP: when mixing CM powder.... mix the CM will boiling water until it has FULLY dissolved; allow it to cool; ...then drink it or add it to your supplement(s).
alot of ppl add the CM powder straight into a shake and drink it... almost all of the CM will not be ingested into the body, but passed through.

to back this up and get more info on CM look here. ;)

WillSK said:
If you were genuinely able to achieve the results in the pic you just posted in less than 2 months you sir should be a personal trainer and multi millionaire and i want in on your programme!!
Click to expand...

i have published books on the subject of healthy living. a few members from this very forum have bought a few of them, and they have lost loads of weight. ;)

these books are doing extremely well - one is in the top300 (out of several million) :p

negativity from others is excellent motive fuel ;)
i luv doubters - lol

also, as of january i WILL be a health coach and personal trainer. i am just waiting for a local community centre to give me the keys. :D
 
Last edited:
dugdiamond said:
negativity from others is excellent motive fuel ;)
i luv doubters - lol
Click to expand...

Dug the last thing i wanna do is doubt you but to go from the video you posted to that picture in a month is beyond a miracle. Can you post another video update talking about your progress? I'm sure a lot of the OC3D members would be fascinated including myself.

Until then, you do at least know your research and I hope your new healthy lifestyle is going well. Kudos :D !
 
Last edited:
You must log in or register to reply here.

Similar threads

S
Fitness Fact Or Fiction: Does Slow Lifting Produce Better Results?
Replies
7
Views
1K
Techie103
T
Back
Top