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  • Detail your fitness routine

    What wight lifting regime are you following?

    Cardio?

    Diet and meals?

    Supplements?

  • #2
    I am doing a split routine.

    Monday Morning Chest 16 sets of heavy weights / Monday Night Shoulders 16 sets of lighter (not light!) weights.
    Tuesday Morning Back 16 sets of heavy weights / Tuesday Night triceps 16 sets of lighter weights.
    Wednesday Morning lower legs 16 sets of heavy weights / Wednesday Night upper legs 16 sets of heavy weights.
    Thursday Morning Biceps 16 sets of heavy weights / Thursday Night Back 16 sets of lighter weights.
    Friday Morning Shoulders 16 sets of heavy weights / Friday Night Chest 16 sets of heavy weights.
    Saturday Morning Forearms 16 sets of heavy weights/ Saturday Night Triceps 16 sets of lighter weights.
    Sunday off to Patters for eats and fun.

    Cardio 2 45 minute sessions swimming / jogging Monday, Tuseday, Friday and Saturday.

    Meals Monday through Saturday -

    snack protein shake
    Breakfast - 3 hard boiled egg whites and 3 Kodiak protein flapjacks cooked with no oil in a ceramic pan.
    snack - activa yogurt with walnuts mixed in
    lunch - 4 chicken breasts with 2 servings of fruits and and 2 servings of veggies
    snack activa yogurt with walnuts mixed in and 1 serving of fruit.
    dinner - fish, chicken or beef with veggies
    snack protein shake

    Sunday is a cheat day - pizza, burger fries etc for just one meal.


    Not bad for over 50!


    gym.jpg

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    • #3
      Nothing too exciting:

      Mon: Biceps and Back, 6 sets each.
      Tues: Triceps, shoulders, chest. 4-5 sets each.
      Wednesday: legs.
      Thurs: Biceps and Back, 6 sets each.
      Fri: Triceps, shoulders, chest. 4-5 sets each.

      Sat & Sun: Beer.

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      • #4
        Limiting weights & exercises to bodyweight only. Any heavier than that is to try to have unnecessarily large muscles.

        No supplements. Eat healthily and nobody needs them unless trying to look unnatural.

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        • #5
          Monday: Chest
          Tuesday: Back
          Wednsday: Shoulders
          Thursday: Arms
          Friday: Legs

          Sat & Sun are off days unless life happens and I miss a day, then they are catch up days.

          All heavy.

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          • #6
            Anybody swimming?

            I do a little bit of treadmill before or between sets, but often get tendon ache in my ankles.

            Will be moving to the beach in either March 2018 or 2019 and planning to take the kid to school and go straight to the beach for a morning swim every morning, then do the normal gym work after lunch as normal.

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            • #7
              Absolutely nothing, why torture yourself?

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              • #8
                Originally posted by Jose View Post
                Mon: Biceps and Back, 6 sets each.
                Tues: Triceps, shoulders, chest. 4-5 sets each.
                Wednesday: legs.
                Thurs: Biceps and Back, 6 sets each.
                Fri: Triceps, shoulders, chest. 4-5 sets each.
                I'm thinking of changing this to incorporate abs into it 4 times a week. so would just do one muscle and abs each day, instead of 2 or 3 and no abs.

                Mon: Biceps and abs.
                Tues: Legs and abs.
                Wednesday: Triceps and Shoulders.
                Thurs: Back and abs.
                Fri: Chest and abs.

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                • #9
                  IMO dont need to do abs that much. Abs are all about diet and body fat.

                  They require rest periods just like every other muscle too.

                  Once, maybe twice a week if youre feeling frisky. But if they are still sore then no need to work them out. They are still healing/recovering. You have to break the fibers down (sore) for them to "grow" back stronger & bigger. If they are sore, that means they are still healing. Id say if you can workout abs 4+ times a week then you aren't working them out hard enough when you do them. Im usually sore for quite a few days when I workout a muscle group.

                  I dont really do abs anymore TBH, maybe once a week if I have some extra time. They get worked out pretty well from being secondary, stabilizing muscle groups used in other lifts throughout the week. Squats, deadlifts, etc...

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                  • #10
                    Dooly noted and considered.

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                    • #11
                      Originally posted by Jose View Post
                      Anybody swimming?

                      I do a little bit of treadmill before or between sets, but often get tendon ache in my ankles.

                      Will be moving to the beach in either March 2018 or 2019 and planning to take the kid to school and go straight to the beach for a morning swim every morning, then do the normal gym work after lunch as normal.

                      The op said he swims. I do too. I don't need to do to much working out, but not a old farang. Theres some old codgers teaching English with me at the school and their close to death they are so out of shape.

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                      • #12
                        Originally posted by backpacker View Post
                        The op said he swims. I do too. I don't need to do to much working out, but not a old farang. Theres some old codgers teaching English with me at the school and their close to death they are so out of shape.

                        You teach English?

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                        • #13
                          Full English breakfast almost every day followed by routine home maintenance and improvements until lunchtime. Into town for a few supplies and a lazy lunch followed by a bit of work on the internet just to pay the bills.Then ,tinkering with the car and the motorcycle . Towards 4.30 we are both out working in the gardens. In the evening, a full litre of wine between both of us.
                          This is followed by chill out time watching cowboy films until midnight and occasionally a bit of procreation if we are not too tired.

                          Both pretty fit and I can recommend this regime to anyone who wants perfect contentment without a 6 pack and rippling biceps.
                          Last edited by Bonglek; 10-27-2017, 09:54 PM.

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                          • #14
                            Originally posted by Chitown View Post
                            What wight lifting regime are you following?

                            Cardio?

                            Diet and meals?

                            Supplements?
                            Fish oil
                            NAC
                            Zinc
                            Vits D
                            Vit A every other day
                            B-complex
                            Magnesium
                            Super C every 3 days
                            ACV
                            Alpha Lipoic Acid (on and off)
                            Gingko Biloba
                            others I can't recall

                            No cardio at all at the moment.


                            Diet & meals: about 130 grams of protein per day.
                            Vegetables every day and a salad
                            Kimchee and at least 2 boiled eggs everday
                            an apple every other day w/ cinnamon

                            I'm avoiding fried foods, oils, and flour.

                            Complex carbs (Basmati rice) for post workout (sometimes Pre) on lifting days.

                            Supplements:

                            None, for lifting and/or exercising.

                            I just stopped taking Creatine, Beta Alanine and Citrulline Malate (latter only as a pre-workout).

                            I gained 10 kilos of almost all muscle due to muscle memory in 8 weeks.

                            Now I'm for the most part maxed out and will continue lifting and stay lean and be healthy as a whole.

                            I thought there were a "what workout did you do today?" thread?

                            Today for me:

                            Shoulders (and a little mid-back).

                            1. Standing DB lat raises X 70 reps

                            2. Leaning DC lat raises X 2 for 10 reps each side

                            3. BB shrugs to 101 reps. DB shrugs to 145 reps

                            4. Standing Y-rope cable pull back (to chin) for rear delts X 2

                            5. Staning bar cable pull for rear delts X 2 (about 45 reps each)

                            6. Standing "W" cable raise for mid-traps X 2

                            7. Lying pronated reverse raise for Mid traps X 1

                            8 3/4 angle cable upright row

                            9. Plate Raise (for upper and mid-traps) X 2

                            10. Farmer's Walk X 2 walk

                            Time 39 minutes.

                            Not much rest between sets and exercises.


                            I focusing more on mid-traps now than in the past

                            Pre-workout: Portein Whey shake w/ 5 grams of Luceine (because I didn't have time to eat a meal and wait for it to digest).

                            Post-workout: 30 grams of protein in Tuna
                            little less thn 1/3 cup of Quinoa and 1/4 cup of Basmati rice
                            Kimchee
                            little salad, tomatoes, onions
                            Last edited by Boots; 09-28-2019, 11:58 AM.
                            LWO Community strong!

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                            • #15
                              Are you still working out, Chi?


                              I go to the gym 4 x's a week. Currently doing intervals on the treadmill for 30 mins. Vary between slow jogging and walking fast. I also do a weight/toning hour class for all muscle groups to music twice a week. It is a good way to do weights without doing it on your own. You follow the instructor and there are barely any breaks. We do planks/situps/side planks, and dumbell moves for every body part using the medicine ball and stepper to lie on.

                              I eat very well, lost 20 pounds since Jan. I eat only protein and veggies. No other carbs/sugars (not even fruit). I just drink water and also take high quality vitamins. No dairy either.

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