New Routine(good?)
Moderators: Boss Man, cassiegose
not sure what it is but it's yoga so it's static stretching which isn't real essential in book...you can do it but not at the expense of anythung else, as an add on yes if you have time...as long as you use only those scales, if the body fat is going down on that then it will be in reality...also take a waist masurement too...do the same time once a week in the same state 9after breaky, before dinner etc)
thanks for the tips swanso, I like the waterbury workout plan. It seems almost too good to be true but I have read a lot of positive comments about the program. I am going to try it. Thanks!
I have also found myself eating A LOT lately. Now I am eating atleast 1800 calories a day without any weight gain. In fact im hungry now lol
I have also found myself eating A LOT lately. Now I am eating atleast 1800 calories a day without any weight gain. In fact im hungry now lol
Any idea how to hurry along a hurt muscle? And I guess since I don't know what is wrong with it, you couldn't either. But it just felt sore after a treadmill program that went to a 10 incline and different speeds, I have done this program a lot.
The next day both legs were just sore like regular muscle soreness, maybe a little tighter than normal in quads. I didn't do treadmill that morning. I went to sprint that night, I walked a bit first, stretched and they felt really tight and sore, moreso right one, but didn't think anything of it. (I've never had a muscle injury before, know nothing about it.) I walked a little more then started to sprint and as soon as I started right quad totally tightened up and REALLY hurt, so I stopped immediately, couldn't have gone on if I wanted to.
Wednesday morning I walked on treadmill only for 20 minutes, no incline, 4.0 fastest speed. Quad was feeling kind of like normal muscle soreness again, decided not to do anything else until I start new program on Monday.
Today it was feeling pretty good, I was glad, thought for sure it will be better by Monday, then this evening I just squatted down to get on knees to pull the basket out of the pool skimmer and right quad just tightened up again and hurt really bad and I couldn't move for a couple minutes it just hurt so much.
Now it hurts if I stretch it or massage it, a little when I walk if I don't bend the wrong way.
Should I soak in hot water? Use a heating pad? Ice? Stretch? Don't stretch? Any advice?
Thanks
The next day both legs were just sore like regular muscle soreness, maybe a little tighter than normal in quads. I didn't do treadmill that morning. I went to sprint that night, I walked a bit first, stretched and they felt really tight and sore, moreso right one, but didn't think anything of it. (I've never had a muscle injury before, know nothing about it.) I walked a little more then started to sprint and as soon as I started right quad totally tightened up and REALLY hurt, so I stopped immediately, couldn't have gone on if I wanted to.
Wednesday morning I walked on treadmill only for 20 minutes, no incline, 4.0 fastest speed. Quad was feeling kind of like normal muscle soreness again, decided not to do anything else until I start new program on Monday.
Today it was feeling pretty good, I was glad, thought for sure it will be better by Monday, then this evening I just squatted down to get on knees to pull the basket out of the pool skimmer and right quad just tightened up again and hurt really bad and I couldn't move for a couple minutes it just hurt so much.
Now it hurts if I stretch it or massage it, a little when I walk if I don't bend the wrong way.
Should I soak in hot water? Use a heating pad? Ice? Stretch? Don't stretch? Any advice?
Thanks
Ok... first day....I just want to get started right, so I'm gunna post this in case I'm already doing something wrong......
Eating:
6:45 - Whey Protein Shake made with 1% milk (I cannot eat banana's, they kill stomach)
7:15 - Workout
8:15 - Whey Protein Shake made with 1% milk
9:00 - Honey Bunches of Oats Cereal
12:15 - Pork Roast & cooked frozen peas
3:15 - Pork Roast & cooked frozen peas
7:00 - 1 full egg & 2 egg whites omlett w/cheese
Workout (3 circuits):
Deadlift 60 lbs x 6, 6, 6 (could possibly do 70 lbs.)
Pushups arms at approximate 2 foot incline 12, 8, 8
DB Bench Press 12 lbs each db x 12, 12, 12
DB Rows 12 lbs x 12, 12, 12 (I think I can definately do more weight, will try 15 lbs. next time)
Burpees 10, 10, 10 (couldn't do more)
Plank - 1 min 30 sec, 1 min, 50 sec
Should I raise deadlift weights and db weights? I can definately feel muscles tonight....
Eating:
6:45 - Whey Protein Shake made with 1% milk (I cannot eat banana's, they kill stomach)
7:15 - Workout
8:15 - Whey Protein Shake made with 1% milk
9:00 - Honey Bunches of Oats Cereal
12:15 - Pork Roast & cooked frozen peas
3:15 - Pork Roast & cooked frozen peas
7:00 - 1 full egg & 2 egg whites omlett w/cheese
Workout (3 circuits):
Deadlift 60 lbs x 6, 6, 6 (could possibly do 70 lbs.)
Pushups arms at approximate 2 foot incline 12, 8, 8
DB Bench Press 12 lbs each db x 12, 12, 12
DB Rows 12 lbs x 12, 12, 12 (I think I can definately do more weight, will try 15 lbs. next time)
Burpees 10, 10, 10 (couldn't do more)
Plank - 1 min 30 sec, 1 min, 50 sec
Should I raise deadlift weights and db weights? I can definately feel muscles tonight....
Last edited by LilFox on Fri Apr 25, 2008 1:49 pm, edited 1 time in total.
LilFox wrote:Ok... first day....I just want to get started right, so I'm gunna post this in case I'm already doing something wrong......
Eating:
6:45 - Whey Protein Shake made with 1% milk (I cannot eat banana's, they kill stomach) (That seems fine, if you need Carbs, eat some Fruit like an Apple for example. Could add a few Cashews in there for Fats and extra Carbs, but keep the Fruit seperate, so give it 10-15 minutes to start digesting, and then add Cashews and shake in there.)
8:15 - Whey Protein Shake made with 1% milk (Don't really need this.)
9:00 - Honey Bunches of Oats Cereal (Have more Protein here, like Egg Whites for example, or some sliced Turkey / Chicken perhaps, to compensate for removed Shake)
12:15 - Pork Roast & cooked frozen peas (Seems fine.)
3:15 - Pork Roast & cooked frozen peas (I'd change this, and give yourself some variety, so you've got other Veggie sources if you like, and could have some Flesh source with them, or have a small portion of Flesh, add a small portion of Legumes like Lentils, Beans etc etc, to boost Flesh Aminos up, then add a Veggie to boost up Legume Carbs.)
7:00 - 1 full egg & 2 egg whites omlett w/cheese (Keep Cheese Low Fat. You could also add things like Tomato and Mushroom here, to boost up things like Vit C, Vit A, B Vits etc etc, depending on whether you have one the other or both.)
- have cerial and shake at the same time
- 60mins later if you can have solid protein and veg/salad or a sandwitch with meat/salad
- add more veg variety to other meals, ecspecially 7pm meal
- you're only 14 aren't you? and doing deadlifts? and a female? and saying you need to go heavier? if it wasn't illegal i'd marry you...increasse the wt when you need to which you do..the first time you get all reps for each set (3 x 6, 3 x 12 whatever you're aim is) thsan increase the wt the next workout and go again...for the exercises where you don;t reach the reps (12, 8,
than next workout your goal is to at least reach 12, 9, 8 but doing more reps on the other 2 sets if you can
- 60mins later if you can have solid protein and veg/salad or a sandwitch with meat/salad
- add more veg variety to other meals, ecspecially 7pm meal
- you're only 14 aren't you? and doing deadlifts? and a female? and saying you need to go heavier? if it wasn't illegal i'd marry you...increasse the wt when you need to which you do..the first time you get all reps for each set (3 x 6, 3 x 12 whatever you're aim is) thsan increase the wt the next workout and go again...for the exercises where you don;t reach the reps (12, 8,
than next workout your goal is to at least reach 12, 9, 8 but doing more reps on the other 2 sets if you canOk....got it.....and no, I'm sorry, I'm 39...... .....almost 40!!! 
Which works out great, because hunny likes younger woman (as in one....me).....but not THAT young....hehe 
.....almost 40!!! Which works out great, because hunny likes younger woman (as in one....me).....but not THAT young....hehe
Last edited by LilFox on Sun Apr 27, 2008 11:19 am, edited 1 time in total.
Ok Swanso......I'll skip the marriage for now but....you have helped tremendously with workout, (well, I think so far). I have been going to the gym 3 times a week (I took a trip, so only for about 2 weeks continuously now, a little here and there before that) - this is the workout routine you gave me:
gym day 1 - deadlifts x 6 heavy / push up from feet or db bench press if you can do 15 perfect push up reps x 12 / db rows x 12 / burpees x 20 / prone ab brace x 2mins for as long as you can...do this as a circuit so one after the other with no more than 30secs rest btw sets...even better start out with 30secs rest and decrease 5secs each time you do this session
gym day 2 - front squats x 6 / inverted row or (assited if needed) chin ups x 12 if you can do 15 perfect inverted row reps with feet on a bench otherwise just work the pins down than work your feet up x 12 / single arm shoulder push press x 12 / seated cable row x 12 / bench jumps x 20 / side ab brace x 45secs or as long as you can...same as day 1
And you also gave me an at home workout, which I have been able to make it to the gym 3 days a week so I have just alternated these two.
So, questions are these:
1. should I work on a different routine for 3rd day a week? or is just alternating the same routines good enough (I have also worked in sprints on one of non-gym days, and then interval cardio on another)
2. would it speed things along if I also did some cardio the night of gym days (I go to the gym in the early am)
3. deadlifts I can do 80 pounds, I do them 6 times each, I feel legs could do more (either higher weights or higher reps) but I don't feel arms or back could do more of either, so do I just keep doing 80 pounds 6 times each for now?
4. same thing with the front squats, I don't know the weight of the bar so I don't know how much weight I'm doing, but I add 30 pounds to the bar, I don't think form is perfect because arms and back are not as strong as legs, and the front squats themselves seem a bit akward for me to do
5. shoulder presses, and bench press, I can do 15 pounds each arm, right arm I can do it without too much strain, left I struggle the last 3-4 reps (I am doing 12 each circuit), should I stay there until left catches up with right?
6. pushups and inverted rows I can do at a certain height now, if I lower it one peg, I can get the first 12, but then like 8 or 6 or 10. Do I lower it and just keep working it until I get 12, 12, 12, but trying to do at least one more each workout?
7. burpees, I cannot get to 20, should I do 10 then another exercise then the other 10 so I am getting 20 in each circuit? Or just do as many as I can, then try for more the next workout?? And the Bench Jumps, I lowered the bench today, so I was able to get all 20 all three circuits, I had to rest a little between each jump after about 15.
I think that's about it, I have cleaned up eating a lot, but I am still far from doing really good, but I'm trying. I see a change in mid-section, it seems I have like what you guys call a 2 pack or so now, almost 4....lol....but tummy has never been a problem spot for me, it's legs and butt. I want to wait another week or two before I put on some of tight pants to see if I have any progress there yet, I don't want to get discouraged.
I have not lost any "weight", and seems it might have even gone up a pound or so, but I know it really changes a lot and I do eat salty sometimes, so I have banned the scale for another week or two also.
What do you think so far??
I really appreciate it
but....you have helped tremendously with workout, (well, I think so far). I have been going to the gym 3 times a week (I took a trip, so only for about 2 weeks continuously now, a little here and there before that) - this is the workout routine you gave me: gym day 1 - deadlifts x 6 heavy / push up from feet or db bench press if you can do 15 perfect push up reps x 12 / db rows x 12 / burpees x 20 / prone ab brace x 2mins for as long as you can...do this as a circuit so one after the other with no more than 30secs rest btw sets...even better start out with 30secs rest and decrease 5secs each time you do this session
gym day 2 - front squats x 6 / inverted row or (assited if needed) chin ups x 12 if you can do 15 perfect inverted row reps with feet on a bench otherwise just work the pins down than work your feet up x 12 / single arm shoulder push press x 12 / seated cable row x 12 / bench jumps x 20 / side ab brace x 45secs or as long as you can...same as day 1
And you also gave me an at home workout, which I have been able to make it to the gym 3 days a week so I have just alternated these two.
So, questions are these:
1. should I work on a different routine for 3rd day a week? or is just alternating the same routines good enough (I have also worked in sprints on one of non-gym days, and then interval cardio on another)
2. would it speed things along if I also did some cardio the night of gym days (I go to the gym in the early am)
3. deadlifts I can do 80 pounds, I do them 6 times each, I feel legs could do more (either higher weights or higher reps) but I don't feel arms or back could do more of either, so do I just keep doing 80 pounds 6 times each for now?
4. same thing with the front squats, I don't know the weight of the bar so I don't know how much weight I'm doing, but I add 30 pounds to the bar, I don't think form is perfect because arms and back are not as strong as legs, and the front squats themselves seem a bit akward for me to do
5. shoulder presses, and bench press, I can do 15 pounds each arm, right arm I can do it without too much strain, left I struggle the last 3-4 reps (I am doing 12 each circuit), should I stay there until left catches up with right?
6. pushups and inverted rows I can do at a certain height now, if I lower it one peg, I can get the first 12, but then like 8 or 6 or 10. Do I lower it and just keep working it until I get 12, 12, 12, but trying to do at least one more each workout?
7. burpees, I cannot get to 20, should I do 10 then another exercise then the other 10 so I am getting 20 in each circuit? Or just do as many as I can, then try for more the next workout?? And the Bench Jumps, I lowered the bench today, so I was able to get all 20 all three circuits, I had to rest a little between each jump after about 15.
I think that's about it, I have cleaned up eating a lot, but I am still far from doing really good, but I'm trying. I see a change in mid-section, it seems I have like what you guys call a 2 pack or so now, almost 4....lol....but tummy has never been a problem spot for me, it's legs and butt. I want to wait another week or two before I put on some of tight pants to see if I have any progress there yet, I don't want to get discouraged.
I have not lost any "weight", and seems it might have even gone up a pound or so, but I know it really changes a lot and I do eat salty sometimes, so I have banned the scale for another week or two also.
What do you think so far??
I really appreciate it