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gr8_punk

Active member
Jun 26, 2008
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I have been hitting up a gym quiet regularly for past 2 - 3 years

I have tried many workout routines and nothing has given me results I wanted.

Until, I stumbled upon full body workout with compound exercises.

Best results I have achieved is when I implemented full body compound exercises. It changed everything.

Results were visible with in a month.

My workouts are anywhere b/w 45mins - hr + 10-15 mins HIIT cardio.

Tell me about your workout routines, I would love to hear from other members.
 
westwoody

westwoody

Well-known member
Jun 10, 2004
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Westwood
Four way split twice weekly.

Legs AM, Back and biceps PM, next day Shoulders and upper back AM, Chest and triceps PM.
Stretch and core after each session.
Moderate weights and high volume, I am old and have a lot of injuries from MMA.
No cardio but careful keto diet. Easier to not get fat in the first place than work it off.
Plan workouts you can actually do, consistency is more important than a one-off 300+ bench.
 
S

sybian

Well-known member
Dec 23, 2014
3,406
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Kamloops B.C.
I bought a working ranch.....
After a few years I can out lift most 20 year olds in a hayloft, I can swing an axe without stopping for about an hour, 195 pounds with a shoulders and chest that fit extra large, with a 32 inch waist.
I got in shape, and made a living at the same time.
 
L

Lenzarz47

Member
Aug 25, 2013
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Personally I do full body circuit training, about 5-6 times/week depending on my energy levels/soreness. (usually minimal to zero soreness, luckily) They're about 1 hour to 1 hour and 15 minutes. No cardio on my end. I start with my bigger muscle groups (quads, chest, back/shoulders) and work my way into the smaller ones. Not as many compound exercises as I'd like in hindsight, and about the last half of my work out is targeted exercises. High reps, mid-ish end on weights. Some exercises I'll go til failure; depending on what's left to do.

I agree with westwoody in terms of consistency being super important; and one's diet just as important.

I feel you, sybian. Finding clothes that fit has become difficult; especially shirts. In my case I'd need medium shirts to fit my chest/shoulders, but then they never fit my waist.
 
westwoody

westwoody

Well-known member
Jun 10, 2004
6,482
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Westwood
^ Brains are the thinking man's muscles. Good to see someone using their head.

Don't compare yourself to others, do what is best for you.
I am in my sixties and still learning, never think you know it all.
The best thing I ever did was get real coaching from someone with a degree in Kinesiology. It has made a world of difference.

 
M

MissingOne

awake but not woke
Jan 2, 2006
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westwoody said:
^ Brains are the thinking man's muscles. Good to see someone using their head.

Don't compare yourself to others, do what is best for you.
I am in my sixties and still learning, never think you know it all.
The best thing I ever did was get real coaching from someone with a degree in Kinesiology. It has made a world of difference.

Click to expand...
I am hardly the cattle-country Adonis that is Sybian, but my fitness philosophy is about the same. My workout routine consists of life. There's always plenty of physical stuff that needs doing and/or is fun to do, when you live on the edge of the rainforest, and have buildings and properties to keep up. Workouts just for the sake of workouts really bore me.
 
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D

Devin5678

New member
Nov 23, 2016
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1
westwoody said:
Four way split twice weekly.

Legs AM, Back and biceps PM, next day Shoulders and upper back AM, Chest and triceps PM.
Stretch and core after each session.
Moderate weights and high volume, I am old and have a lot of injuries from MMA.
No cardio but careful keto diet. Easier to not get fat in the first place than work it off.
Plan workouts you can actually do, consistency is more important than a one-off 300+ bench.
Click to expand...
May I ask ur daily diet plan? Been struggling to find a simple, economical solution
 
westwoody

westwoody

Well-known member
Jun 10, 2004
6,482
4,106
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Westwood
Preworkout before workout @ 450am. Post workout protein powder+supps
Coffee, black, lots, omlette with sausage or bacon in it.
Lunchtime big chicken caesar salad, homemade dressing. Occasionally make chicken salad sandwiches with my own homemade whole wheat bread.
Dinner, meat of some sort, lots of greens. No late night snacks or eating after dinner. 
Meal prep is your friend, do it on Sunday for the work week.
Sunday is steak or burger BBQ day.
Try tracking your macros for a few weeks to see exactly what you are taking in.

I am not going to go into medical advice, but get a DEXA scan, looks are deceiving! People can be thin but fat, or huge but all muscle.
 
80watts

80watts

Well-known member
May 20, 2004
2,429
633
113
Victoria
Stretch in the shower. Poor man's yoga at thai massage place every 2 weeks.

Breakfast- Coffee, and donuts from Tims

Lunch - Subway - Foot long, usually a chicken sandwich.

Supper- Tims chilli, and grilled cheese sandwich and a donut for desert.

Ok that's what I want to eat... mosting salads and lower carb food and veggies and protein.

Weights 2 to 4 times a week.


Drink lots of water and Tea....

A Cardio program of circuit training consisting of body movements - considering push-up, jumping jacks, situps, crunches, skipping, burpees, leg lifts (horizontal from ground), running on spot (knees up), might include some ball exercises.

Also hot yoga considering- improves flexibility and you sweat like a pig.

surest sign you are gaining is that you are sweating...
 
G

gr8_punk

Active member
Jun 26, 2008
147
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I like SUBWAY, but urrrgghhh its not healthy as they advertise. Have once a month and thats about it.

I am trying to incorporate more veggies into my diet. Greens, greens, & more greens....

Also, I have recently started incorporating kettlebell into my workouts, never done before & boy O boy, does that it work or does it work????

I always heard & saw trainers talked about it, not until few weeks ago I have started using it.

I can clearly see why they swear by it.

Any one else into Kettlebell
 
J

Jethro Bodine

Well-known member
Feb 17, 2009
4,380
1,393
113
Beverly Hills. In the Kitchen eatin' vittles.
Get up around 9 and start the day with a cigar.
Skip breakfast but have a couple of Spanish coffee's then off to work.
Grab a danish at the local bakery.
Sit on my ass all morning. Move as little as possible.
Go for lunch @ 2 pm. Often a business affair, so start with a couple of double martini's some pasta with a rich creamy sauce and bread with butter and lots of it, accompanied by a glass or 2 of red wine.
Work til 7 while consuming lots of coffee with heavy cream and 4 sugars along with a couple of mid afternoon chocolate bars.
Later on a couple of Scotch's (neat) then a big fatty piece of prime rib, potatoes, no veggies' (yech!), yorkshire pudding and lots of gravy. A few glasses of red wine.
Then some kind of cake or torte for dessert with rich dairy ice cream piled on top.
A glass of cognac and a nice Cuban cigar to finish it off.
Do some work for a couple of hours.
Watch some TV while enjoying a few beers, some chocolates and potato chips and dip.
Then to be usually around 2 am.
As for cardio nothing gets the heart racing while doing deals where you can lose $2 Million in 10 seconds.

Cheers
J
 
G

gr8_punk

Active member
Jun 26, 2008
147
40
28
Jethro Bodine said:
Get up around 9 and start the day with a cigar.
Skip breakfast but have a couple of Spanish coffee's then off to work.
Grab a danish at the local bakery.
Sit on my ass all morning. Move as little as possible.
Go for lunch @ 2 pm. Often a business affair, so start with a couple of double martini's some pasta with a rich creamy sauce and bread with butter and lots of it, accompanied by a glass or 2 of red wine.
Work til 7 while consuming lots of coffee with heavy cream and 4 sugars along with a couple of mid afternoon chocolate bars.
Later on a couple of Scotch's (neat) then a big fatty piece of prime rib, potatoes, no veggies' (yech!), yorkshire pudding and lots of gravy. A few glasses of red wine.
Then some kind of cake or torte for dessert with rich dairy ice cream piled on top.
A glass of cognac and a nice Cuban cigar to finish it off.
Do some work for a couple of hours.
Watch some TV while enjoying a few beers, some chocolates and potato chips and dip.
Then to be usually around 2 am.
As for cardio nothing gets the heart racing while doing deals where you can lose $2 Million in 10 seconds.

Cheers
J
Click to expand...
LMFAO!!!!

This guy wins!!!!!!
 
L

LADY-VIA

well for the past few months, its been lifting frying pans, and then a fork. Mixed up with the pool & long walks. I like to cook and eat, so its been a win win. I had an injury ( cat tripped me off of my bed onto the hardwood ) which prevented me from using my favouite machine--- the treadmill. I love the feeling after a run & I'm in the clear now to start doing it again, but I have to slowly build myself back up. I suppose sexercising also counts right ??? ;) I kind of enjoy that routine as well.

xo LV

gr8_punk said:
I have been hitting up a gym quiet regularly for past 2 - 3 years

I have tried many workout routines and nothing has given me results I wanted.

Until, I stumbled upon full body workout with compound exercises.

Best results I have achieved is when I implemented full body compound exercises. It changed everything.

Results were visible with in a month.

My workouts are anywhere b/w 45mins - hr + 10-15 mins HIIT cardio.

Tell me about your workout routines, I would love to hear from other members.
Click to expand...
 
G

grusse

Well-known member
Feb 18, 2010
3,022
1,238
113
LADY-VIA said:
well for the past few months, its been lifting frying pans, and then a fork. Mixed up with the pool & long walks. I like to cook and eat, so its been a win win. I had an injury ( cat tripped me off of my bed onto the hardwood ) which prevented me from using my favouite machine--- the treadmill. I love the feeling after a run & I'm in the clear now to start doing it again, but I have to slowly build myself back up. I suppose sexercising also counts right ??? ;) I kind of enjoy that routine as well.

xo LV
Click to expand...
wishing you complete recovery.
 
T

take8easy

Well-known member
Jul 27, 2014
4,528
721
113
My main area of focus is my wrist, my palm and my fingers.

Takes me about 15 to 45 minutes, depends on if I can find a good scene or not.
 
L

licks2nite

Active member
Nov 30, 2006
661
80
28
Last Saturday I walked 9 hours from New Westminster to Metrotown. Metrotown past Brentwood to Hastings Street. Hastings to Lougheed Mall at North Road. Lougheed Mall back to New Westminster. Plus a half hour stop for a lunch that I brought along. Estimated 36 kilometres.
 
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