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  1. #1
    currently unsupervised Athena's Avatar
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    For comments & suggestions: My workout schedule (unbelieveably LONG posting!)

    Okay, here's my workout schedule and all other pertinent info I could think of for you to look at. I usually have every other week as a Hell week; lately it's been one week Hell week for cardio and the next for weights. Please remember as you read through this that there may be a reason for the way I do something (usually time constraints/schedule and more commonly my scoliosis), so feel free to ask questions before freely giving advice. Some things may not look like they make sense, but when you consider the effects of the scoliosis on my hips, back, shoulders (!) and neck, you understand. I am including questions at the end of each workout listing just so you guys can see specifically what I need help with. Remember also I do my weightlifting workouts in the evening, usually starting just before 7:00 p.m. My problem is I HATE to lift weights after 8:00 p.m. because then I have trouble falling asleep by 9:00 p.m. – I get up at 4:30 most mornings to do yoga or stretch before hitting the gym for my cardio.

    My typical weight session is in pyramid fashion, but I like to mix it up, introducing a heavy weight in the third set to shock my body before lowering the weight for the last two sets. In the past, I've done a three day split, but just started this new four day split a couple of weeks ago. I like it, but I'm still adjusting things. The one glaring thing missing is my core – lower back, abs and obliques. It's a big problem for me to schedule it in and actually do it. I usually work them hard twice a month, which is not so good.

    I use a free weight bench in my basement with spinlocks, and my husband only spots me for my heaviest two sets of squats, so it usually takes me a long time to get through my longest workouts. This is why I can't get in three exercises for my tris and bis – I run out of time (you'll see my questions).

    Supplementation: Creatine, 5-10 mg per day with apple or grape juice, depending on the workout. The 10 mg days are my loading days, and I do them about once every other week, usually because I've had a tough cardio workout (it helps with my recovery) and a tough weight workout (I take it during weight workouts). About one day a week I skip the creatine all together since it gets to be hard on my digestive system. Additionally, I take 1,000 – 2,000 mg HMB per day because my muscles just need it. Multivitamins, gluco-chon, extra calcium, etc., are also on the menu.

    Diet: Clean. Egg whites, oatmeal, lots of chicken and turkey, canned (and rinsed) solid white albacore tuna in water, brown / jasmine rice mixture with spinach, veggies (usually frozen), yogurt, skim milk, avocado, tomatoes, some frozen berries in my protein smoothies, whole grain and whole wheat breads, protein bars, protein shakes (RTD and powder), etc. Five to six meals a day, concentrating on getting 1 mg of protein for every pound of body weight. The carbs come naturally without me having to count them, and I usually feel better on slightly less than normal carbs.


    Cardio: Five days per week, 40-55 minutes per workout during the week, mostly done in the morning still in starvation mode. The five days per week includes my running on the weekends. Weekly cardio consists of 40 minutes HIIT on the treadmill with one minute sprints currently up to 8.5 mph, or 50-55 minutes on the bike (upright, not recumbent), at a moderate to hard level (level 9, averaging around 95 RPM). Occasionally I'll throw in some stepper work to mix it up. Running: after work usually Wednesdays for minimum four miles, plus about five miles Saturday mornings and upwards of nine miles on Sundays. On the weekend runs I tend to eat a little cereal, maybe ¼ cup of Cheerios with skim milk, about one hour prior to our run just to keep my blood sugar stable.


    Weights: I'm including my workout for this week (TW) as well as last week's numbers (LW) for comparison. The first set of any workout is not to failure; I consider it my warmup set. Every other set is worked to failure or relative failure (as my form fails). I do change up something in my workout (routine, exercises, etc.) every 4-6 weeks.

    I'd appreciate any comments or questions or concerns or suggestions or anything!

    MANY, MANY THANKS!
    Athena



    Current schedule: Five day split – Shoulders & biceps, legs, chest and triceps, back.


    Sundays: Shoulders and biceps

    DB upright rows (each DB)
    TW: 7# - 12 reps // 12# - 12 reps // 17# - 8 reps // 20# - 4 reps // 15# - 12 reps
    LW: 7# - 12 reps // 10# - 12 reps // 15# - 10 reps // 17# - 6 reps // 12# - 12 reps

    DB overhead press (each DB)
    TW: 10# - 12 reps // 15# - 10 reps // 17# - 6 reps // 10# - 12 reps // 7# - 12 reps
    LW: 10# - 12 reps // 15# - 8 reps // 17# - 6 reps // 10# - 12 reps // 7# - 12 reps

    Supine grip front delt raises
    TW: 7# - 12 reps // 10# - 8 reps // 12# - 4 reps // 7# - 16 reps // 10# - 8 reps
    LW: 5# - 12 reps // 7# - 12 reps // 10# - 8 reps // 12# - 4 reps // 7# - 12 reps

    Rear delts
    TW: 5# - 12 reps // 7# - 12 reps // 10# - 10 reps // 12# - 5 reps // 7# - 14 reps
    LW: 5# - 12 reps // 7# - 12 reps // 10# - 8 reps // 12# - 5 reps // 5# - 12 reps

    Side delts
    TW: 7# - 12 reps // 10# - 6 reps // 12# - 3 reps // 7# - 12 reps // 5# - 12 reps
    LW: 5# - 12 reps // 7# - 10 reps // 10# 5 reps // 5# - 12 reps // 7# - 8 reps

    Bi x-overs
    TW: 10# - 12 reps // 15# - 8 reps // 17# - 4 reps // 12# - 12 reps // 10# - 12 reps
    LW: 7# - 12 reps // 10# - 12 reps // 15# - 5 reps // 10# - 10 reps // 7# - 12 reps

    EZ bi curls
    TW: 10# - 12 reps // 15# - 12 reps // 20# - 10 reps // 25# - 4 reps // 15# - 12 reps
    LW: 10# - 12 reps // 15# - 10 reps // 20# - 6 reps // 10# - 12 reps // (total failure)

    QUESTION: I know I need to do three sets of exercises to really work my biceps, but I just run out of time. I like my shoulder workout because it's thorough. Can I move my biceps workout to the same workout as my back? I can't figure out a good schedule here…



    Mondays: Legs

    Squats:
    TW: 45# - 12 reps // 65# - 12 reps // 80# - 12 reps // 90# - 6 reps // 75# - 12 reps
    LW: 40# - 12 reps // 65# - 12 reps // 75# - 12 reps // 85# - 8 reps // 65# - 12 reps

    Wide stance SL deads (superset with ham curls):
    TW: 45# - 12 reps // 60# - 12 reps // 70# - 10 reps // 60# - 12 reps // 50# - 12 reps
    LW: 45# - 12 reps // 55# - 12 reps // 65# - 10 reps // 65# - 10 reps // 45# - 12 reps

    Ham curls:
    TW: 30# - 12 reps // 35# - 12 reps // 40# - 10 reps // 42.5# - 8 reps // 35# - 12 reps
    LW: 25# - 12 reps // 35# - 12 reps // 40# - 8 reps // 40# - 8 reps // 30# - 12 reps

    Walking lunges with rear leg lift: (poundage in each hand)
    TW: 0# - 20 steps // 7# - 20 steps // 10# - 20 steps // 0# - 20 steps // (total failure)
    LW: 0# - 20 steps // 7# - 20 steps // 0# - 20 steps // 0# - 20 steps // (recovery week)

    Leg extensions:
    TW: 35# - 20 reps // 40# - 20 reps // 45# - 20 reps // 50# - 12 reps // 35# - 20 reps
    LW: 30# - 20 reps // 35# - 20 reps // 40# - 20 reps // 35# - 20 reps // (recovery week)

    In the old days I would add in five sets of deadlifts or five sets of crabs (sideways squatted walking), but I haven't had the stamina to start incorporating either exercise yet!


    Tuesdays: Chest and triceps

    Incline press: (each DB)
    TW: 10# - 12 reps // 17# - 12 reps // 20# - 8 reps // 22# - 6 reps // 15# - 12 reps
    LW: 10# - 12 reps // 17# - 12 reps // 20# - 8 reps // 22# - 5 reps // 15# - 12 reps

    Incline flye: (each DB)
    TW: 10# - 12 reps // 15# - 10 reps // 20# - 4 reps // 15# - 12 reps // 12# - 12 reps
    LW: 10# - 12 reps // 15# - 9 reps // 20# - 2 reps // 12# - 12 reps // 10# - 12 reps

    Bench press: (I have a bad right shoulder – the long head of my bicep impinges in the joint -- and I am retraining it to handle pushups and bench presses. If anyone has any help with that, I'd be grateful!)
    TW: 20# - 12 reps // 30# - 12 reps // 40# - 5 reps // (big progress for me!)
    LW: 30# - 12 reps // 40# - 6 reps // (shoulder pain)

    Lying overhead press with pullover:
    TW: 10# - 12 reps // 12.5# - 12 reps // 15# - 10 reps // 17.5# - 8 reps // 12.5# - 12 reps
    LW: 7.5# - 12 reps // 10# - 12 reps // 12.5# - 12 reps // 7.5# - 12 reps // 10# - 12 reps

    Tri pressdowns:
    TW: 15# - 12 reps // 22.5# - 10 reps // 25# - 5 reps // 20# - 12 reps // 17.5# - 12 reps
    LW: 15# - 12 reps // 20# - 12 reps // 22.5# - 6 reps // 17.5# - 12 reps // 20# - 10 reps

    QUESTION: Same concept as the question about bicep training. How do I get three exercises in for my triceps when I run out of time? Also, is it okay to do a few sets of flat flyes just to start working my mid-pecs, or would it not be as beneficial as doing five full sets?


    Wednesdays: Back

    Single arm bent over rows:
    TW: 15# - 12 reps // 25# - 12 reps // 35# - 8 reps // 30# - 12 reps // 27# - 12 reps
    LW: 15# - 12 reps // 25# - 12 reps // 35# - 6 reps // 30# - 10 reps // 25# - 12 reps

    Underhand lat pulldowns: (easier on my right shoulder than wide grip)
    TW: 45# - 12 reps // 55# - 12 reps // 65# - 6 reps // 60# - 8 reps // 45# - 12 reps
    LW: 45# - 12 reps // 50# - 12 reps // 60# - 6 reps // 65# - 3 reps // 55# - 10 reps

    EZ bar underhand rows:
    TW: 40# - 12 reps // 50# - 10 reps // 60# - 5 reps // 45# - 12 reps // 35# - 12 reps
    LW: 40# - 12 reps // 45# - 12 reps // 50# - 9 reps // 40# - 12 reps // 40# - 12 reps

    I usually throw in a couple of reverse flyes here as well just to keep my shoulders in check, but lately I've been too tired by this point in the week to even try.


    Thursday, Friday and Saturday: off


    Whew! That's it. I really appreciate your comments or suggestions!
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  2. #2
    Liar 1stindoor's Avatar
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    After reading through your post twice, I'll ask a couple of questions that seem pertinent to me.

    1. What is your long term goal? More mass? Lose weight? etc. I might have missed it, but I couldn't figure out what you were trying to accomplish with your workouts?

    2. How long are your workouts (weights) normally? You mentioned running out of time.

    3. Have you tried changing your schedule and lift in the mornings and do your cardio at night?

    As for your diet, I'll leave that to far more experienced members.
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  3. #3
    currently unsupervised Athena's Avatar
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    Athena is offline

    For comments & suggestions: Was it TOO long for everyone's patience?

    After reading through your post twice, I'll ask a couple of questions that seem pertinent to me.

    1. What is your long term goal? More mass? Lose weight? etc. I might have missed it, but I couldn't figure out what you were trying to accomplish with your workouts?
    I have about eight pounds of fat to lose by the end of August, and then I want to gain about five to ten pounds of muscle. My first goal is the fat loss, then I'll focus on the muscle building and eventually getting to about 16% bodyfat (just as a goal, not as a normal daily thing).

    2. How long are your workouts (weights) normally? You mentioned running out of time.
    The longer workouts run me just over one hour -- sometimes 1 hr 10 min.

    3. Have you tried changing your schedule and lift in the mornings and do your cardio at night?
    Well, because I'm trying to lose the fat by the end of August, it only makes sense to do the cardio while I'm still in starvation mode. I do my cardio in the a.m. at the gym here at work, and my weights at my home gym in the evenings. Also, doing my weights at home in the morning means starting at 4:00 a.m. so I can workout, shower, and get ready to leave for work. I don't like doing my weights in a gym -- I'm more comfortable at home (I get loud on the squats).

    As for your diet, I'll leave that to far more experienced members.
    My diet is good. I lived the bodybuilding lifestyle before, for more than four years, and was extremely fit. I know it's not perfect all the time, but I'm at perfect for 98% of the time, so I'm happy. I guess right now I'm just questioning how I might be able to adjust some of the workouts and trying to see if anyone has any suggestions for what I'm doing.

    Thanks for taking the time to read through the novel.

    Thanks!
    Athena
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  4. #4
    Liar 1stindoor's Avatar
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    In my uneducated opinion, if you're trying to loose weight first, then you're going in the right direction by plugging in your cardio first thing in the morning. For me, I have to lift first thing. Just got used to doing it that way and cardio's not a big part of my workout plan at this point.
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