slavetothegrind

Hey guys, after a long but unintentional absence from the forum, i'm hailing back with a new routine. This came to me when reading daywalkers article on strength training and i thought to give it a try. i'm really psyched about this, because when i first started, it was really demanding. but that could also be from my slacking off in training. due to time factors i was left with working out only twice a week. but recently i found my motivation again (largely due to the great people in this forum) and cleaned up my schedule, reset my priorities and started to concentrate on the things best for my body and spirit. ...now where's the damn gym??!! anyway here's my current routine. it's a 3 day split. i left the weights in there for my own reference. can't keep up yet with some of you monsters on here. but like i said the motivation is up. my goal is to achive an overall well defined athletic physique. kinda like a gymnast or an acrobat. but then again, it's always good to have a decent bulk, when you're hitting the mosh pits. comments and suggestions are welcome. i'm thankful for every tip or hint i can get. Training schedule- new routine current body weight: 77kg (170lbs) Day 1: incline benchpress: 10x bar (12,5kg/ 28lbs) 10x 10kg (22,5kg/ 50lbs) 10x 20kg (32,5kg/ 72lbs) 8x 30kg (42,5kg/ 95lbs) 8x 35kg (47,5kg/ 105lbs) 6x 40kg (52,5kg/ 117lbs) 8x pull ups 8x chin ups 10x triceps dips (on dip station) 6x pull ups 7x chin ups 10x tricep dips 5x pull ups 6x chin ups 10x tricep dips 4x pull ups 5x chin ups 10x tricep dips Cool down: 8x 50kg lat mashine (110lbs) 8x 20kg sz- barbell curls on scott bench (7,5kg bar) (61lbs) 10x tricep dips Day 2: upward row: 10x 10kg 10x 20kg 10x 25kg 8x 30kg 7x 30kg 6x 30 kg torso crunch machine: 15x 30kg 15x 35kg 15x 40kg 15x 45kg 15x 50kg 15x 55kg 15x 60kg 15x 65kg 15x 70kg row: 10x 60kg 10x 60kg 8x 70kg 8x 80kg 8x 80kg torso rotary machine: 5 Sets left and right 10x 20kg Day 3: Running 30min 5 sets each: 15x squats 15x calves this is about it. i have to admit, that i am still not 100% clear in my schedule so sometime the 3rd day is cancelled. but that shall be remedied soon, i hope.

one thing that i noticed - and please correct my anytime since i am only following boxing with a passing interest- when i watched the last two klitschko fights ( vitali klitschko vs. samuel peter and wladimir vs. tony thompson) was the difference in physique between the klitschkos and their opponents. while peter and thompson gave the term heavy weight their own meaning, the klitschkos were towering masses of rippled muscles. to me they seem to be really incredible athletes with a fierce spirit and endless endurance.

morning workouts are fantastic. i used to work a late shift starting at 11. i would get up at 6 have a light breakfeast and get started by 7. i like it because not much gets in your way around that time. and i found that my discipline and motivation are best around those times. unfortunately i started a regular 8 to 5 job now and i actually am having trouble keeping up my training like i should. perhaps i should just get up at 5 and be done with it at around 7.

i heard that one rule of thumb is 1000km or about 620 miles. though that sounds almost a little too much to me.

Ok, following you guys' advice, i reworked my workout. here is the updated version. i must say that the split workout is going fantastic. i feel that the intervalls give me exactly the time i need to recuperate. i have also paid more attention to a higher carb intake. but i must admit i really need to discipline myself a lot harder concerning my diet. please add any comments or suggestions you might have. and thanks a bunch to you all for the advice so far. Split 1: biceps, triceps, pecs, traps warm up: 10x standing dumbbell curls 14kg 15x push ups on bars 10x standing dumbbell curls 14kg 15x push ups on bars Set 1: 12x standing dumbbell curls 14kg 12x lying overhead triceps extensions 14kg 13x one arm dumbbell rows 14kg 15x push ups on bars weighted 9kg Set 2: 7x standing dumbbell curls 18kg 6x standing dumbbell curls 18kg 4x standing dumbbell curls 18kg 9x lying overhead triceps extensions 18kg 8x lying overhead triceps extensions 18kg 7x lying overhead triceps extensions 18kg 13x one arm dumbbell rows 18kg 13x push ups on bars weighted 17kg Set 3: 6x standing dumbbell curls 18kg 5x standing dumbbell curls 18kg 4x standing dumbbell curls 18kg 9x lying overhead triceps extensions 18kg 7x lying overhead triceps extensions 18kg 6x lying overhead triceps extensions 18kg 13x one arm dumbbell rows 18kg 12x push ups on bars weighted 17kg Split 2: abds,obliques, deltoid, legs warmup: 20x crunches 13x side bends lying Set 1: 20x crunches 13x side bends lying 20x planches 12x lateral dumbbell raises 7kg 20x squats 20x standing calf raise Set 2: 20x crunches weighted 10kg 15x side bends lying 20x planches weighted 10kg 12x lateral dumbbell raises 7kg 10x free-weight squats 20kg 15x standing calf raise 20kg Set 3: 20x crunches weighted 10kg 15x side bends lying 20x planches weighted 10kg 12x lateral dumbbell raises 7kg 15x free-weight squats 20kg 20x standing calf raise 20kg this would be the distribution over a week: Day 1- Split 1 Day 2- Cardio (running ca. 35-40 minutes) Day 3- Split 2 Day 4- Split 1 Day 5- Off Day 6- Cardio (running ca. 35-40 minutes) Day 7- Split 2

thanks for the advice. i will definately look into a higher carb intake. @cubby, no their are just elevated push ups using those handles. i find that they are great for pecs when placed further apart.

hey everyone, it's about time to get my training program down on paper and share it with this community of experts. age: very close to 30 height: 187cm (6'2") weight: 74kg (163 lbs) i have been working out for a little over two years now, but barely gotten more serious about it since a little before christmas. unfortunately, the year started off with a monthlong flu and also some other factors that inhibited my training immensely (working in shifts, jamming in too many bands, surgery). which not only lowered my performance, but also my mood and overall wellbeing. however, for two weeks now, i have been getting back to business and feeling 200% better, knowing that i am back in the process of working towards my goals. so far, my short term goal is to gain at least another 5 kilos to hit a total of 80kg and long term getting up to 85kg (187lbs). With an overall consistent and balanced physique, though i must admit that i am quite focused on arms and chest. that is also why i have completely neglected the second split listed below for a long long time. i felt that i have some trouble gaining weight, even though i get up to 5 meals a day. however, i think i might be a little too low on my carb intake. i will get a listing of my average day as soon as i can. comments, suggestions and recommendations strongly welcome. training program (current) Split 1: biceps, triceps, pecs, traps warm up: 10x standing dumbbell curls 14kg 15x push ups on bars 10x standing dumbbell curls 14kg 15x push ups on bars Set 1: 10x standing dumbbell curls 14kg 10x lying overhead triceps extensions 14kg 13x one arm dumbbell rows 14kg 15x push ups on bars weighted 7,5kg Set 2: 12x standing dumbbell curls 14kg 12x lying overhead triceps extensions 14kg 13x one arm dumbbell rows 14kg 15x push ups on bars weighted 7,5kg Set 3: 11x standing dumbbell curls 14kg 11x lying overhead triceps extensions 14kg 13x one arm dumbbell rows 14kg 15x push ups on bars weighted 9kg Split 2: abds,obliques, deltoid, legs warmup: 20x crunches 13x side bends lying Set 1: 20x crunches 13x side bends lying 20x planches 12x lateral dumbbell raises 7kg 20x squats 20x standing calf raise Set 2: 20x crunches weighted 10kg 15x side bends lying 20x planches weighted 10kg 12x lateral dumbbell raises 7kg 10x free-weight squats 20kg 15x standing calf raise 20kg Set 3: 20x crunches weighted 10kg 15x side bends lying 20x planches weighted 10kg 12x lateral dumbbell raises 7kg 15x free-weight squats 20kg 20x standing calf raise 20kg this would be the distribution over a week: Day 1- Split 1 Day 2- Cardio (running ca. 35-40 minutes) Day 3- Split 2 Day 4- Split 1 Day 5- Off Day 6- Cardio (running ca. 35-40 minutes) Day 7- Split 2 i like to alternate the day off however it fits into my schedule. so far it works quite well. i plan to stick with this for this week and the next and then packing up more weight. that's it so far. and like i said. comments more than welcome.

for a short term goal, i'd say something between brad pitt in fight club and edward norton in american history x (minus the undeniably ing tattoos). though i would like to see nortons trainingplan for the later, since the two movies weren't filmed that far apart. and he was skinny in fight club.

oh, i agree with aaron. weighted dips work out pretty good for me. i stick to a twice a week work out now making sure i get enough recovery in between.

A true inspiration. Simply put.

i think i will go ahead and take the training down a notch and see how it goes. yesterday after running, i only had about 0,5l fruit smoothie and a tomato with a bulgur patty. strangely i didn't even get hungry until this morning. but i know the hard part is starting since i am taking down the amount of food right now. so far today, two bananas, and for lunch a 200 gr salad mix, 0,5l orange-carot juice and lots of water. and boy was i starting to get grouchie before i was able to get my salad for lunch. two more apples and 1l of soymilk left for today. tomorrow i'm planing to split this in half.

2x a week weights and 2x cardio. with my lifestyle i feel that this works best for me. but i can totally relate to the impatience factor. when something happens and i miss out on a workout i find i get fairly restless.

oh yes, she is a definite jewel. she met me when i was already vegan and straight edge but she more than respects my way of life. the CU started two years ago and also the 'abrupt' change of diet. but i found that with two weeks of that strict 'fasting' diet, i had little trouble adapting to a vegan diet. it seemed more a revelation back then. like i said before: running on the right fuel. i had a talk with two doctors about the change of diet and also the support of my best friend (who is vegan as well) and i think it was the best thing i could have ever done. i haven't yet gone to get it checked again, but i can say that i felt and still ffeel totally reborn. but how dramatic do you think the loss of muscle is going to be? see, i've been planning to get started this weekend. then next week is that surgery i told you about. so i'll be on break from training for the next two weeks at least.

no, i'm definately not doing it because my gf wants me to. the thing is that i have a case of colitis ulcerosa (which basically was the reason from turning vegan after 28 years of meat gluttony) and i want to use this as a detox method.

planning a week for now. if all goes well, i intend to take it down to just water. perhaps a bit of grape juice. when i first did this, it was water, herbal tea and veggie broth.

well, mostly for getting rid of a lot of the poisons in your body and to basically clean out your digestive system. i did something similar right before i went vegan, but i wasn't working out at the time. so i have no clue how my body will react to that or if it is even wise.

ok, here goes my first thread. i wasn't sure which categorie to put it in, but since it concerns muscle training, i figured this would be a good place. my gf and i are planning to go on a fasting cure. does anybody have any experience with this? what about working out during that time? i am still a bit sceptical on the whole issue, since i, of course, like to stick to my eating schedule and, quite frankly, can get a it grumpy when running low on fuel. but i also found out that if i miss out on a meal or two, my performance is not at all what it should be. so is it even wise to be lifting weights during this time or would you rather recommend sticking to cardio workout during this time? any advice would be cool.

Thanks, David! I need to raincheck on lunch at the (most excellent) Zerwirk. I am undergoing wisdomtooth-surgery the day prior to that. :/ It's the first time I'm that so I may be a little incapacitated. Of course I am also not too thrilled about my training schedule being messed up. I hope the healing process will move along smoothly.

thanx to everyone for the warm welcome.

hey there fellow planteaters! my name is thorben, I'm 29 and live in munich, germany. i have been vegan for more than 2 years now and went poison free a little over a year past. i turned vegan for health reasons while having thought about its ethical aspects sporadically at times before due to the fact that my best friend has been vegan for over 10 years. i guess when i became sick it was clear that i was leading a somewhat destructive lifesstyle. not in the dramatic sense that one might think (drugs etc) but rather in the more socially acceptable way. i totally wore my body down with work and social stress and using smoking, drinking and bad nutrition to run away from it all. when my body told me to stop or we would part ways, it was more than a wake up call for me. my doctor put me on a two week diet in which i was only allowed to consume veggie broth, tea, water and at the most a bit of crispbread as a highlight. in those two weeks i lost about 22 lbs. afterwards i started my vegan diet and began exercising every day. i started out doing push-ups and a few dumbell curls. that was basically it at first. but i got hooked. i never paid this much attention to my body at all. i loved that fact that i was putting this machine to use. and not only that, i truly had and have to this day the wonderful feeling of running on the right fuel. it was also a totally new experience to actually handle and cook and approve the food that i am eating. it did a lot for my mental balance to take the time out and prepare my food. now, i do a combination of cardio exercise and weights. and i love the fact of having achieved somewhat of an athletic physique and proving people wrong about some of their prejudices towards veganism. i have come across this website frequently over the last year and it's great to find so many like-minded people here with tips and motivation to spare. so i decided to finally join up. well, that's it for now. see you guys in the threads. cheers, thorben