This is mostly fore Piz , and I linked him up to it , and as its Legit and weve both been cool , its more appropriate here .



There is nothing Crazy about my work out... give it a try

5:30 AM, up straighten the house, gather work clothes and head to the gym
6:30 AM, One hour of Cardio
7:30 AM, Shower, dress, grab breakfast go to work
8:30 AM - 7:00 PM - Work
7:00 PM, head to the gym, protein pack on the way
7:30 PM, start Lifting
8:30 - 9:00 PM ish - start cardio - 30 - 60 minutes
10:00 PM surf the net, eat dinner, finish any work - crawl in bed with the alarm set for 5:30 the next day

I have on several occassions done a month or more where I have taken an hour and half lunch each day to go do cardio.

Cardio is traditionally HIIT in the AM, mostly HIIT in the evening - other than leg day

Lifting Routine (lifting 6 days per week)

3 day split
3 exercises per body part
3 sets per exercise
5-6 reps (enough weight to failure) per set

Exercises chosen were are done for a 6 week cycle and then alternated with new exercises that are done on yet another 6 week cycle.


Day 1 Shoulders, traps, Chest and Back

Day 2 Biceps, triceps and forearms

Day 3 Hamstrings, Quads, Calves and Glutes

Rinse and Repeat

Based on recovery time I would take one extra day to recover and not lift one day per week - but that day would vary based on my work schedule etc.


This is the routine 2 out of 3 weeks, life and othe scheduling conflicts from time to time, I always tried to make up for that on the weekend.

Happy Training

TigerFly (or Djimbe) - In your routine you do sets to failure.
Do you do this constantly? Have you ever burnt out?
How long do you rest between sets? How long spent at the gym with a weight lifting period?
I'm sure day one takes long than the rest there.

How fast did the weight loss (lbs/month or week) come with your reduced diet?


Thank you.



..........

In your routine you do sets to failure.
Do you do this constantly? Have you ever burnt out?

Yes , this is a Constant , and over the years that Ive been Training - well , I USED to "Burn Out" years ago , but it wasnt from working to Failure , as so many people claim , but it was from not Changing the Stimuli that I was hitting my Muscles with , Poor Diet , or lack of Rest .

YOU MUST KEEP YOUR BODY GUESSING !
At least as far as Excercise Selection and TYPE is concerned . You have to Move From Barbells to Cables , to Dumbells , from Ballistic Reps to "X-Repping" , to "Breath Repping" , Using Different Grips , Handles , Ropes , Towels ... the Idea is to hit the SAME Muscles with something New evey time , new Angles , new feelings - not just new (increasing) WEIGHT .


The above routine is really only a REFLECTION of the PRINCIPLES that were used to create it however . if your Goals were different (and if that really WAS your Pic under that leaf that one time im sure that they would be . The underlying principles really arent that Fancy however , and If you PM the poster "Emevas" he will attest to the fact that the Program works even for skinny people to put on Mass . I think that he put on 35 lbs of mucsle in like 9 mos or some junk , but dont hold me to that , I write a LOT of Programs and could be getting him Confuzzled . You could VISIBLY SEE the diff tho . He will also Attest that there is no "burnout" .

Thank you for partially responding to my questions.
So this routine can be done by mere mortals am I correct?
How do you factor in grip training here?


The underlying principles really arent that Fancy however
No I hardly think so, I see progressive resistance, and switching the routine up to keep it fresh. Nothing I don't know.


If you PM the poster "Emevas" he will attest to the fact that the Program works even for skinny people to put on Mass

Gaining is largely affected by diet, which you(collective) haven't really posted much about that.


if your Goals were different (and if that really WAS your Pic under that leaf that one time im sure that they would be

It was. I was drunk at the time, blame my girl at the time for making me do it.
Funny as **** though, I still use it in my MSN avatars. I had gained 37.5 lbs in 11months the year previous, I know what I'm doing.

How long do you rest between sets?

That actually correlates with what kind of Rep Range youre going to be Using , and that has to Jibe with what your Training Goals are . If youre working in the Super low Rep Range (85-95% of your 1RM) rest can be as much as 300 seconds but never any more than that is NEEDED , unless youre hydrating , or taking a Crap , or picking up on the hot chick on the Stairmaster ....

[quote]How long spent at the gym with a weight lifting period?

Well , you can hang at the Gym looking at ass all day , but ...

Never more than 90 min should be spent in ANY Excersise session . After this time the avg person goes Catabolic , & you stop putting out Growth Hormone , Test , and all those goodies . You should have 3 hours rest before starting another excercise session as well , so as to get the Maximum benifit from your body .


I'm sure day one takes long than the rest there.

The Way that you Split is up to you , And its also a great way to keep your Muscles Guessing . I will do Back and Bis together for a while , and then Switch weeks later to doing chest and Back and Bis & Tris the next day . She just happens to get through those in a way that she likes pretty well , but the Spit isnt Set in Ston , and in fact SHOULD be altered at LEAST every 12 weeks .

ALSO :

Your Training Split will have a LOT to do with how you Recover . Your First few years of Lifting you will probably do a bodypart 2X/week , and most ppl after about 10 years of Lifting get more out of 1X/week . This can also Vary depending how solid your Diet & Supplimentation is (the better the more you can train) The Primary Reason for this is that it takes more in each session to truly TRULY **** your muscles up properly , so that you can Assure yourself Growth in your Rest time . Im talking like Reverse Pyramiding till you cant lift 5lbgs and the like (one of my faves) Also , the better and Deeper that you can properly bone yourself in the Gym the more rest time you will need .

How fast did the weight loss (lbs/month or week) come with your reduced diet?[/

Actually , the kind of fucked up Diets that she was on were MUCH of the Issue . All of that fucking Food Pyramid, Eat on ly Carbs , Calorie-Restricting BULLSHIT . I actually had her eating more than she was when she started , so she wanst really on a Calorie Restricted diet , and she never was any kind of over eater . She actually cant eat any more than 3 of the 1$ hamburgers at McDonalds if shes crying about being STARVING beforehand , and seldom finishes the third . The Idea that High BF% = "Big Eater" is not always true .

I advocate pretty much a Paleo diet , but she Favors a hybrid between a paleo and an Atkins kind of thing . And basically that means that she only eats Veggies at home when I cook them , and eats all proteins the rest of the day .

I believe that she lost 150 lbs in one year on this Program , and that was the most Dramatic year of her total loss .

Thank you for partially responding to my questions.

I am attempting in earnest to FULLY answer ALL of your queries . If I have overlooked anythign up to this point I assure you that its simply a matter of oversight . I had meant to get fully Caught Up and then notify you , you just tuned in before I was fully prepared .


So this routine can be done by mere mortals am I correct?

I cant do THAT much Cardio and still put it down in the Gym like that . Try it if you like , but I honestly think that your Workouts will suffer . Hers dont for some reason . She has a VERY high Pain Threshold , and a VERY fact Recovery Time . Ive seen her do 3 Cardio and 2 Weight sessions/day for a month before , each time HIIT on the Highest Setting on the Machines .


How do you factor in grip training here?

Shes relatively new to Grip Training , so she dosent need to really work extra on it . Shes still in that place where grabbing the Weights is GripWork . I tend to hit GripWork on whatever a Light day is , like if I have an Isolated Leg day , or Shoulders only or something .



No I hardly think so, I see progressive resistance, and switching the routine up to keep it fresh. Nothing I don't know.

Thats all pretty standard , yes .




Gaining is largely affected by diet, which you(collective) haven't really posted much about that.

Thats because I think that Diet is Seperate , and Simple ... Humans have been Evolving for BILLIONS of years . Farming has ben about for a few HUNDERED years . IMO FARMS SUCK . If it HAS to be Farmed , dont eat it ! . Im basically saying that f its not something that you would have had to Hunt down and kill , or that you couldnt have Plucked off a Tree or out of the Earth yourself BEFORE we had Farming and Eaten it , then you shouldnt put it in your body . this ESPECIALLY goes for Processed Grains .

Oh , and For Weight Loss , you should eat every 3 hours , or as close as you can get , it keeps you in Thermogenesis .




It was. I was drunk at the time, blame my girl at the time for making me do it.
Funny as **** though, I still use it in my MSN avatars. I had gained 37.5 lbs in 11months the year previous, I know what I'm doing.

Well , if youre looking to Adapt my Program to Weight Gain (or just to test me) then you would Adjust the Reps to the 12-15 range , and if you were looking for Power then you would go for the 3-5 range . If both , you would simply have to Cycle back and Forth every 12-15 weeks . How you lift can have almost as much to do with how you grow as what you eat does .

Power is crucial, as we're approaching "peak oil".

PizDof,

Answers in my words and specific to me - Djimbe's answers ARE DIFFERENT.... he rests differently he repairs differently. While the priniciples are the same, how they are applied is very specific to the user.

I do every set to failure - all the time.

Yes, I have burned out. I typically either take a break from cardio for a week or so or take a break from lifting for a week or so to get my self out of it. Typically I will keep doing on or the other.

My rest time between sets varies based on my total body rest and my diet - but typically it is 3 minutes on average but can be up up to 5-7 depending on my energy level that day.

Time spent in the Gym varies, some days take much longer than others. I typically take longer on Leg days because the ammount of weight used for these exercises takes longer to load on the machines. It is never less than an hour it can however take up to two hours.

The fat came off at about an average of 13- 14 pounds a month - consistently. When you consider that I gained muscle constantly and muscle weighs more than fat - I think that is pretty good.

I have been off of my schedule for a few months now due to the ankle and they are telling me that I won't be back in the gym until after the first of the year. I am hoping to get in to do upperbody as early as next weekend.... we'll see how the healing process goes this week.

And thanks for the sincere congrats on the nuptuals. :love8:

~Tigerfly

Thats because I think that Diet is Seperate , and Simple ... Humans have been Evolving for BILLIONS of years . Farming has ben about for a few HUNDERED years . IMO FARMS SUCK . If it HAS to be Farmed , dont eat it ! . Im basically saying that f its not something that you would have had to Hunt down and kill , or that you couldnt have Plucked off a Tree or out of the Earth yourself BEFORE we had Farming and Eaten it , then you shouldnt put it in your body . this ESPECIALLY goes for Processed Grains .


You need to go back to high school history:

1. Humans have only been around for less than 1 million years (including homo erectus and other offshoots)*
2. Farming has been around since the dawn of civilization, starting with the first civilization, Sumer.

In order to have civilization you must have advanced technology, one of them being farming.

End of history lesson.

*Yes, I know you're going to say "But man evolved from a single cell!" But you said that "humans" have been evolving, so thus you mean homo sapien and its offshoots.

I disconnect my cerebellum before performing a set.
My muscles have no clue what I'm doing.

This is mostly fore Piz , and I linked him up to it , and as its Legit and weve both been cool , its more appropriate here .

Where's the time for training in the Martial Arts?

Has the 3 months come and gone? I want to know how many BJJ blue belts she has beaten.

I am by no means clairvoyant, but I predict that this thread will end up in Trollshido.

Hmmm....maybe I should run a poll on how long it'll take....

Anthony - I trained on the weekend (past tense indicates recently). It isn't easy - but it is effective.

Apostol :

Dont argue just o argue . You knew what I meant , dont be a tool . oh , and actually I SHOULD have written "It took us billions of years to evolve into the humans that we are ..." so if youre going to try to correct me , at least get the GIST of the correction correct .

ANthony :

1) She cant walk under her own Power right now . Actually , she cant even stand on her own two feet to be exact .

2) shell be taking PARTIAL pressure on her leg by March or something . so shes on the Bench , bro .

3) We also train while standing on line at stores , waiting for dinner to cook , waiting at the cenima , at the Mechanichs we have Smackdowns , wjen in bed at night and before we get up (especially as SOMEONE is NOT a "Morning Person") ... wherever you can wrassle/drill a bit we do , and we dont give a **** whos looking . Well , and then theres the Weekends , like she said .