What does your routine look like?

Out of curiosity I thought it might be fun to post what types of routines we are all doing, how they are going, and maybe what we are planning on doing next. That way we can maybe get some ideas from each other and talk about what has been or has not been working for us.

I've been away from the gym for the last 7 weeks or so, during which I've also been trying to do a mini bulk. I have been using a dumb bells at home doing a 3 x a week full body split.

Main exercises I've been using:

DB squats, Stiff-leg DB deadlifts, Standing military press, DB rows, laying DB press, pushups, DB calf raises(sometimes, rarely though), bicep curls, lat raises. I've recently added Sumo deadlifts and skull crushers to the mix.

Results: I don't like this at all. I hate being away from the equipment I'm used to. The dumbells I have are old, so in order to be heavy they have to be ridiculously large, which interferes with form when I'm trying to do squats and rows. I can't wait to get back into the gym. Also, I can't up the weight high enough to be constantly challenging myself.

For my next program(which I'll start in about a month) I'm thinking of just using one of Krista's intermediate 3 x a week full body. Most of the other plans I've been looking at use too many isolation exercises, which is not something I want to be focusing on until I build more basic strength. I'd really like a program that uses dead lifts because I'm just about to start using them for the first time in the gym and think they look pretty fantastic. I also thought about the starting strength program. Has anyone used this and had good results?

I thought I would post my routine because it goes against what most experts suggest and I do it because the only days I can go to the gym are M-F.  I have been successful with it and so if you have my issue give it a try. (180 17% bodyfat to 195 14% bodyfat and hopefully getting bigger as I write this.)

Mon-Chest only (I know the movements require the use of other muscles but I focus only on chest exercises like bench press, dumbell fly, db incline, decline, cable flys, pushups ect ect.)  I change the exercises weekly but the standard remains the same.. if I can do it 6-8 times up goes the weight.

Tues. Legs only (But I also throw in deadlifts this day) Squats, presses, quad, hamstring (careful attention to my skinny little calves Not my fault its genetic) ect ect

Wen. Back related only exercises.  Pullups, Lats, rows, lower back (yes it usually tired and aching from the deadlifts but I deal with it)

Thurs. Rest day ab section only (I spend 40 minutes on a vigorous ab section workout leg lifts with weights, planks, pull downs, basically anything in the midsection that is not sore or aching ect ect

Fri. Arm and shoulder day 20 minutes on shoulders, 20 min on bi, 20 min on tri. 

When I started I was afraid of putting on two 45 plates and benching without a spot... no problem now.  I was afraid of using 80-85 pound dumbells because it was a sh#$ load of weight for me... common practice now. (I am eye balling those 100 pound dumbells now!)  I only say this because the impossible becomes possible if you reach for the next heavier weight at every workout.  Put that I-pod in with the rock music and go crazy!!!

I know,, I know,,, everyone is telling me I am doing it all wrong... however, I found on this routine i have enough time to heal and grow and you cannot argue with 19 pounds of muscle gain with 5 pounds of fat loss. It works for me.  However, come the weekend I am exhausted and resting for two days straight is magical!!!!  I try to nap during the day too.

On a dietary note... I consume roughly 250 grams of protein 320 grams of carbs and about 70 grams of good fat daily. (3000 calories)  I drink a Muscle Max 50 shake right after my workout that has 90 grams of carb and 50 grams of protein.  I also include in that shake some little extras like muscle recovery supplements.  I use this website to track my totals so I can self adjust regarding my food intake.

Original Post by golla20:

(careful attention to my skinny little calves Not my fault its genetic) ect ect

 I try to nap during the day too.

On a dietary note... I consume roughly 250 grams of protein 320 grams of carbs and about 70 grams of good fat daily. (3000 calories)  I drink a Muscle Max 50 shake right after my workout that has 90 grams of carb and 50 grams of protein.  I also include in that shake some little extras like muscle recovery supplements.  I use this website to track my totals so I can self adjust regarding my food intake.

Calves - I have tree trunk legs, and my bf noticed I am always standing on my tip toes... I have ginormous calves so I try standing flat footed and while it's weird to me it seems to have helped take down some of the bulk.. lol.

Naps - Bf is always telling me body builders & fitness models work out, sleep, and eat thousands of cals... and that I should be sleeping way more than I am. Love to take naps (wish I could daily). What do you think the min amount of sleep should be when lifting/working out actively? I sleep 6-7 hours a night, and I take in about 1250-1300 cals daily.

For diet: minimum of >120g protein, about 100g carbs, >30g fat <20g sugar, >25g fiber. Think this is enough? I get told it's too little, but I noticed any more cal intake and I gain or level out. I don't eat poorly... even my "splurge" day is just plain popcorn or regular egg omelettes vs. egg whites. lol. I'm 5ft 4.5in and pretty petite (other than my medium stance shoulders and hips)... just recently started to "cut up" but I want more! lol... would really like and think I can get the "X" look but it's a long way off...

any tips/opinions help; esp from the iron maidens here!!

littlemalynda

Calves.. I would not describe your legs as tree trunk... In your black dress pic your legs look great.  You do not have a runway model body..(which is great by the way)  Your pictures look great.  You look strong and fit... your legs and calves probably look fantastic in heels.  Based on one of your other posts it sounds like your BF is creating faults where none exist. 

Sleep- There are many articles that indicate adults should sleep 8-10 hours.  I have to get up early so I always get 8 hours of sleep every night but come weekends... I sleep in.  I am usally so exhausted getting sleep is not a problem.  Do the research for yourself but I would suggest squeezing at least 8 hours out. 

Calories...you should be around 1700 calories per day + approx 500 calories for workout days.  If you are in losing weight mode you might shave some calories.  It sounds like your body has adapted to starvation mode.  You will plateau and then get very little response in your body.  If you start eating the above you will gain a little at first but the your body will be happy and your workouts can get harder and you will have more energy.  Keep playing with the numbers till you get it right.  I was eating 1800-2300 to keep losing weight and my body adapted to starvation mode and I received no gains or losses for about 4 months.  I starting eating 3000 and everything changed.  Try it out..

Original Post by golla20:

littlemalynda

Calves.. Thanks :)

Sleep-  I am usally so exhausted getting sleep is not a problem.  I am usually pretty exhausted too... but I always find excuses not to sleep (just need to look one more thing up online, need to do a facial, etc) I'm like one of those kids just fighting it... although I agree, I think 8 hours is so crucial.

Calories...you should be around 1700 calories per day + approx 500 calories for workout days.  Does this count if I am sedentary throughout the entire day other than the gym? My burn meter reads at 1700 cals without any activity; and usually around 2350 after a good workout. How accurate do you think the burn meter is? I literally sit in a cube all day typing and marketing to people... then I come home and sit some more doing homework, cooking, or housework... not much activity at all. If you are in losing weight mode you might shave some calories.  It sounds like your body has adapted to starvation mode.  You will plateau and then get very little response in your body.  How would I know really how much to shave off, and should it be in cals, carbs, or fats? I don't eat "crap" foods so anything I take in is pretty darn healthy. How would I really know what is starvation mode and what is not... if I stick to a clean diet of 1200-1300 cals a day I typically lose 1lb a week. I am not sure if it's been the creatine or not but lately I have been losing tremendous amounts of body fat; just a guesstimate but I believe over the past month I have probably dropped 2-4%... even my abs are starting to come through now.   If you start eating the above you will gain a little at first but the your body will be happy and your workouts can get harder and you will have more energy.  Keep playing with the numbers till you get it right.  To test your theory I eat about 1600 cals (usually because I will eat a few ounces of high calorie nuts throughout the day) every 2-3 days out of the week for the past 10 days. I have noticed my weight go from an average of 135 to 136, do you believe this is because I was in starvation mode or I'm simply not burning enough? Sometimes it's hard to tell ya know? I was eating 1800-2300 to keep losing weight and my body adapted to starvation mode and I received no gains or losses for about 4 months.  I starting eating 3000 and everything changed.  Try it out.. lol, I told my girlfriends I might start "eating like a champ" and consuming that much; they asked "what if you gain weight" and I replied with a shrug... lol, I can always lose it ;D. How long do you think I should give it a shot for? 6 weeks? 2 months??

Thanks so much for your input!

 

-Mel

Mel.. the calories I mentioned are just a random guess at your number based on formulas smarter people have created.  On days you dont work out it is likely your maintain number is around 1700.  If you are attempting to lose then shave some off that number.  I do not subscribe to -500 approach when you are so close to your perfect weight and size, however, if it is working for you then by all means do not listen to a random person on the internet. You know your body better than anyone else.  Additionally, when you do work out...drink a protein shake right afterwards within 20-30 minutes. (I carry the powder into the gym and fill my container with water right after my workout and start sucking it down.  I usally drink the calories I just burnt with my workout)

However, if you are feeling tired during the day and you do not have that surge of energy to kick butt in your workouts it may be your lack of calories. (By shaving I mean try dropping only 200 calories and  watch your response for a couple of weeks.)

Do not watch the scale for + or - 3 pounds.  You will drive yourself crazy.  Women especially have changes in the weight depending on water retention or not, salty meal, tom, ect ect. 

I have been playing with 40-30-30 range of Carb-Protein-Fat.  All of my carbs come from whole grain and fruit (occasionally vegetables...I find it hard to eat vegetables because I am usually out of room in my stomach from being full all the time.)  My Protein intake is egg white, protein bars, whey shakes, chicken breast, turkey meat.  Fat intake comes from almonds, avocados, occasional salmon, peanut butter, and other random things. 

I would not recommend you eating 3000 calories... however if you consumed 2200 on work out days and 1700 on non workout days you would probably see gains in your strength and energy.  If you start to SEE your body getting fatter than back off and reduce and find that happy medium. (used the word SEE rather than weigh... weighing only handicaps us!!!)

Original Post by golla20:

Mel.. the calories I mentioned are just a random guess at your number based on formulas smarter people have created.  On days you dont work out it is likely your maintain number is around 1700.  If you are attempting to lose then shave some off that number.  I do not subscribe to -500 approach when you are so close to your perfect weight and size, however, if it is working for you then by all means do not listen to a random person on the internet. You know your body better than anyone else.  Additionally, when you do work out...drink a protein shake right afterwards within 20-30 minutes. (I carry the powder into the gym and fill my container with water right after my workout and start sucking it down.  I usally drink the calories I just burnt with my workout)

However, if you are feeling tired during the day and you do not have that surge of energy to kick butt in your workouts it may be your lack of calories. (By shaving I mean try dropping only 200 calories and  watch your response for a couple of weeks.)

Do not watch the scale for + or - 3 pounds.  You will drive yourself crazy.  Women especially have changes in the weight depending on water retention or not, salty meal, tom, ect ect. 

I have been playing with 40-30-30 range of Carb-Protein-Fat.  All of my carbs come from whole grain and fruit (occasionally vegetables...I find it hard to eat vegetables because I am usually out of room in my stomach from being full all the time.)  My Protein intake is egg white, protein bars, whey shakes, chicken breast, turkey meat.  Fat intake comes from almonds, avocados, occasional salmon, peanut butter, and other random things. 

I would not recommend you eating 3000 calories... however if you consumed 2200 on work out days and 1700 on non workout days you would probably see gains in your strength and energy.  If you start to SEE your body getting fatter than back off and reduce and find that happy medium. (used the word SEE rather than weigh... weighing only handicaps us!!!)

 Golla,

Looks like we eat relatively the same. I have my post workout shake within 30 minutes (lol, in fact I need it... my belly becomes a big black hole after work outs!). I do 1scp CellMass Creatine, 1scp IsoPure protein, 1scp GlycoMaize Waxy Maize Carbohydrate blend about 8oz water and 6 ice cubes. Protein mainly comes from the "skeleton" menu I eat daily: 8 egg whites, protein shake after my workout, protein bar, and 3-5oz of lean meat (usually salmon, cod, tuna, shrimp, or chicken)... everything else varies. My carbs are usually the GlycoMaize, Fiber one in the morning, and then either barley/quinoa/wheat bran/whole wheat tortilla... once a month or so I will end up eating something sweet (good thing is I found another dieter in my dept so we split our "company fatty" cake for the employees bday every month) lol. For fats I try to take in 30g but it's super hard. I add olive oil to both my morning and evening egg whites and I eat .5-1oz nuts daily as a snack, and then sometimes I'll end the night with a tbls of peanut butter (of course I take a slew of multivitamins, omega blend, calcium, green tea complex, glucosamine/conjointin (sp?), and a "superfood" pill) not sure that's workin' but, lol, I guess it's not hurting...

And yeah I more or less weigh myself and log it daily to see the green line on the weight log go down... I forget what that's called but I believe it's your net weight or progress or something... but I go by that rather than my actual weight for the day. Although I have to admit my "bouncy ball" weigh in is not so bad since I eat relatively the same thing everyday and workout relatively the same everyday... I think the variance comes from your eating, sleeping, working out habits (and of course ttom, but I almost never get mine so again not really a problem).

I am trying to lose weight... but not really scale weight... now I want to just get rid of the bit of fat I have around my midsection, upper thighs, and well actually that's it. The rest is all pretty good to go. I am excited to try the sumo squats though! I have never tried that before... can't wait to see if I have any "pain" in the area the next day... straight legged dead lifts kill, but not so much the area I want to improve.

Thanks again :) You rock!

Mel... sounds like I should be asking your advice!!! It sounds like you are already at the point were you are very knowledgable and are now just tweaking your finer points.  I will look forward to your picture appearing on Figure Athlete!! Thanks for the exchange of thoughts

I am following the New Rules of Lifting For Women and so far getting great results -- love the program.  Have finally been able to go from a 4 to a 2 -- consistently instead of sporadically, which I am very happy with.  My weight is stable -- hovers between 133 and 135 (5'4" tall), but I have definitely lost body fat (used the measuring tape to confirm). 

Just starting Stage VI -- I posted on the main fitness forum that I was afraid I wouldn't be able to do the chin-up -- I had tried it and no go.  But, when I adjusted my grip and narrowed my hand placement, I was able to do the jump up chin-up, but I swayed quite a bit before my body would stabelize and I could lower myself down.  Not very impressive on the time it took to lower either -- I would guess about 5 seconds :).  I will keep trying, however, and will hopefully be able to improve on the chin-up.  My upper body is the smallest part of my frame, and I have difficulty with heavy weight, although it is getting much better, and I can lift much more than I thought I could. 

The extra strength I have from a more regular and challening lifting program has helped me improve my yoga practice as well -- arm balances that were extremely difficult for me before are becoming more manageable, and I really like the way the way my body is shaping itself. 

I would highly recommend this book for any woman looking to get serious about strength training, or even if you are already a veteran -- the programs are very good.