Your Workout Plan(s)

Discussion in 'Locker Room' started by edge4ever, Sep 8, 2014.

  1. Hey,

    Out of curiosity, I was wondering if anyone on this site has a particular workout plan they follow? Like what do you do to stay in shape? Do you bodybuild? Do more cardio? Crossfit? Powerlifting? Etc.?

    My current workout plan encompasses both meals and workouts:

    Meals (6-8 per day)

    • 40-60Gram Whey protein shake around 7am. This includes tons of different fruits/some veggies mixed in (bananas, grapes, blueberries, strawberries, kale, spinach, and rasberries)
    • Turkey/Ham/Chicken/beef sandwich. Pepper Jack cheese. Little mustard and lite mayo. Around 930am
    • 6z Salmon with small amount of potatoes and veggies. Around 1130am
    • 6z Beef Roast with small amount of potatoes and veggies. Around 1pm
    • Turkey/Ham/Chicken/beef sandwich. Pepper Jack cheese. Little mustard and lite mayo. Around 230pm
    • 6z Salmon with small amount of potatoes and veggies. Around 430pm
    • 40-60Gram Whey protein shake around 530pm. This includes tons of different fruits/some veggies mixed in (bananas, grapes, blueberries, strawberries, kale, spinach, and rasberries)
    • 6z Beef Roast with small amount of potatoes and veggies. Around 7pm
    • Snack lightly on nuts/fruit throughout the night

    Workouts (4-5 times a week)

    • Monday is mainly a biceps day. I start off by doing 4-5 different exercises for my biceps (2 exercises heavy, 2 lite). I then do at least 2 exercises for every other body part (1 heavy, 1 lite). I bounce back and forth between exercises only taking 30 sec breaks.
    • Wed is mainly a triceps day. I start off by doing 4-5 different exercises for my triceps (2 exercises heavy, 2 lite). I then do at least 2 exercises for every other body part (1 heavy, 1 lite). I bounce back and forth between exercises only taking 30 sec breaks.
    • Friday is mainly a back day. I start off by doing 4-5 different exercises for my back (2 exercises heavy, 2 lite). I then do at least 2 exercises for every other body part (1 heavy, 1 lite). I bounce back and forth between exercises only taking 30 sec breaks.
    • Sat is mainly a leg day. I start off by doing 4-5 different exercises for my quads and claves (2 exercises heavy, 2 lite). I then do at least 2 exercises for every other body part (1 heavy, 1 lite). I bounce back and forth between exercises only taking 30 sec breaks.
    • Sunday is powerlifting day. 1 heavy exercise for each body part.

    Everything I listed above is, roughly, what I follow for my workout plan. I feel that working out is a lifestyle. It should encompass meals and workouts. Not just one, you need both. I have 1 cheat day a week where I can eat whatever I want, literally. I wake up and eat a shit load of pancakes, French toast, eggs, whatever. Then throughout the day I eat tons of restaurant foods like Culvers, Pizza Hut, Home Town Buffet, etc.

    Please share your workout plans, thoughts, etc. :)


     
  2. Mine is very simplistic, I avoid extreme cardio workouts and focus mainly on strength exercises. I do various workouts for 5 out of 7 days a week, 2 of them are rest days.. I eat chicken prior to working out and I eat fish for the meal after..
     
    • Like Like x 1
  3. very nice. do you ever mix it up and like focus on powerlifting then go back to high rep stuff?
     
  4. Nah, I lift the same amount and do the same reps usually, I like keeping my body conditioned so keeping up with the same workout over these last several months have worked out quite nicely as far as trimming down and getting a bit fitter.

    [​IMG]
     
  5. awesome man. Good for you. Eveyone's body is different....there's always really good general plans to stick too....but im a firm believer in adjusting each plan for each individual.
     
  6. Your meal plan is beastly, bro. You're a true man.
     
    • Like Like x 1
  7. Masturbation and sex with D'Zs mother.
     
    • BURN! BURN! x 1
    • Zing! Zing! x 1
  8. Just the masturbation part, and the occasional bj from Punk's mom.
     
    • Like Like x 1
  9. I know exactly what you
    Mean
     
  10. Lol thanks. It took me a while to actually eat like that. I'm naturally a smaller guy so I had to build somehow
     
  11. I eat something like that, but not exactly. I won't write exactly what I eat, but I'll like list some foods I eat.

    Egg whites with parsley, green peppers and chilli.
    A lot of steak
    Baked Potatoes
    Ham sandwich
    Brown rice with steamed vegetables.
    Some fruits
    40g - 70g whey protein
     
    • Like Like x 1
  12. As for today, I workout Back, Legs and Abs.
     
  13. nice! There's some stuff I eat that I didn't mention....but, yes, we eat a lot of the same stuff bro.
     
  14. powerlifter?
     
  15. 2 light sets per body part.

    12 heavy sets per body part, 6 to 8 reps per set (to failure), 3 exercises per body part. The only excepting is shoulders. They get 12 to 15 reps per set due to old injuries. I've found that lighter weight keeps the shoulders feeling much more functional.

    Triceps and biceps get worked twice a week every other week. Everything else, only once a week.
     
    • Like Like x 1
  16. Different ways to sit while jerking off?

    I work at a place with 100+lb bars for 12 hours, that's it.
     
    • Like Like x 1
  17. what about meals?
     
  18. you lift those often?
     
  19. Seriously, Keep up the good work man.
    I'm skinny as fuck, but the only thing I do in my spare time is skating. I don't know if I should start to workout, but we'll see :)
     
    • Like Like x 1
  20. nothing wrong with skating bro. good cardio and coordination. I'm good on cardio but my coordination for skating sucks. lol

    give it a shot. ive been doing it since I was like 12