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Originally Posted by juiced_one Post your diet, exercise routine, sleep patterns, etc. |
This was definitely going to be the topic for my post today and I think the best way to do this is my daily schedule from Monday - Saturday resting on Sunday.
11:30 a.m. - Wake up, come to senses, take one serving of Hydroxycut Hardcore
12:00 p.m. - Stationary bike for 70 minutes at moderate exertion. As long as my
heart rate stays in the 145 - 160 range the entire time, i'm happy.
1:30 p.m. - Breakfast:
4 egg whites,
2 slices of lean meat (ham or turkey)
2 slices of american cheese
1 Mega Mens Sport Multivitamin complete with BCAA's
2 cups Tropicana orange juice
3:30 p.m. - Lunch:
1 bowl of honey nut cheerios
1 cup of grapes or a pear
20 oz bottle of water
6:00 p.m. - 2nd serving of hydroxycut hardcore followed by evening workout
using barbell
Monday/Wednesday: Shoulders & Abs
4 sets 10-12x alternating front & back Shoulder barbell press
4 sets 15x shoulder shrugs
4 sets 20x alternating front & lateral dumbell raise (found an old pair)
100 cross-body crunches. 10 each side at a time
Tuesday/Thursday: Back n' Bi's
4 sets 12x Bent Over Barbell Row
2 sets 12x Deads
4 sets 12x Bent Over One-Arm Long Bar Row
Barbell curl. 15 reps with 1 min 30 sec rest. Subract 1 rep and 5
seconds of rest per set until you get to 1 rep 20 seconds rest. Good
challenge.
NOTE: The deadlifts aren't that important. The 15 sets of barbell curls
will take a toll on the lower back especially once you reach the
5,4,3,2,1 sets. Hence, those last sets really serve an equal purpose of
working the biceps and the lower back having to raise the barbell from
the floor to your waist every time.
Wednesday/Saturday: Chest n' Tri's
200 pushups in sets of 25. 2 min rest between sets. (will increase)
4 sets 10x skull crushers
6:45 p.m. - Dinner
1 medium sized bowl of Romaine Lettuce with tomatoes and cucumbers
Reasonable portion of whatever meat is cooked for dinner. As long as
its either baked or steamed and not fried.
2 cups Tropicana orange juice
1 Mega Mens Sport Multivitamin complete with BCAA's
11:00 p.m. - Some sort of midnight snack if you will. It might be anything from a pear to a cup a grapes or a bowl of cheerios or a box of raisins.
WATER ALL DAY in 20 oz squirt bottle. 2 of em during cardio. 1 between breakfast and lunch/lunch and dinner (meaning half btwn each meal). 1 at lunch. 1 working out. 1 before sleep. Water is my best friend.
3-4 a.m. - Lights out.
That's pretty much all of it. My breakfast and lunch rarely if ever change. Dinner may take a hit depending on where I am if i'm not home. I don't freak about having an odd meal or two because I have somewhat of a life I have to live ya know? I love how many excercises I can get out of a set of plates and a barbell. All of these workouts are done out of my room. I have the luxury of working at home as well. I'm on winter break from college which allows me to have ultimate control over my diet and exercise regimen.
Tomorrow is the dreaded 6th day of the 6 day a week routine which means i'll be tired as balls and will procrastinate for at least a half hour before working out. I swear if it weren't for the rocky soundtrack I would never get a single cardio workout done. Peace.