My routine:

Monday, Wednesday, Friday:

Lat Pulldowns (2 sets)
Dumbbell Rows (2 sets)
Dumbbell Bench Press (2 sets)
Dumbbell Flyes (1 set)
Lateral Raise (2 sets)
Front Raise (1 set)
Pec Dec (1 set)
Dumbbell Curls (1 set)
Hammer Curls (1 set)
Concentration Curls (1 set)
Tricep Extensions (2 sets)
Crunches - 40 Reps (2 sets)

This takes 40 mins

Doing HST based on that program (cycle 15 reps per set, 10 reps, then 5 reps)

Carido:

Sunday: 40 mins on elliptical, heart rate intervals at 155-185 bpm. 20 mins on bike
Monday: 40 mins on elliptical, heart rate intervals at 155-185 bpm.
Tuesday: 40 mins on elliptical, heart rate intervals at 155-185 bpm. 20 mins on bike
Wednesday: 40 mins on elliptical, heart rate intervals at 155-185 bpm.
Thursday: 40 mins on elliptical, heart rate intervals at 155-185 bpm. 20 mins on bike
Friday: 40 mins on elliptical, heart rate intervals at 155-185 bpm.
Saturday: REST~!

As you can see, my main goal is fat loss right now ;)

Been doing this for 3 weeks (less hardcore on the cardio until now) and lost 15 lbs so far (of fat - total bodyweight hasn't gone down so much because of the weight training)

Damn!
Thats alot! Thats how much I want to lose in fat too.15lbs is my goal.
Your routine is similiar to mine, but instead of elliptical i jog. Are you on some sort of diet too?

Yup, I eat less than I used to :)

Eat less, move more, you will lose weight 100% guaranteed. It's so damn easy.

I do drink protein shakes every day, especially post workout.

Be sure to eat breakfast as soon as you get up, I think it really helps. A complex carb is most important, with some protein. I eat a Muesli that is 100% whole grains, and they even added whey to it. Perfect! I eat it every day with a banana chopped in ;)

I hate it when everything is so complicated.. this many sets, that many reps, eat this, don't eat that. Blah blah blah.

Just move more, eat less.

I have a long way to go - I'd like to lose another 20 lbs (of fat) before I visit Canada in August. Already I am wearing shirts I couldn't before, so I am well on track!

I would kill for your training schedule.





Literally.

Thank god the girl's busy with work so I can slide out when needed.

Good place to train helps too.

DAY 1
Bench
Incline Bench
Seated Curls
Barbell Curls
Lat Pulls
Upright Rows

Sets 4
Reps 10

3 Laps
4 X 20 Abs
_____________________________

DAY 2
Shoulder Press
Linear/Lateral Raises
Shrugs
Tri Extentions
Kick Backs

Sets 4
Reps 10

3 Laps
4 X 20 Abs
__________________________

DAY3
Leg Press
Leg Extensions
Hamstring Curls
Calf Raises
Lunges

Sets 4
Reps 10

3 Laps
4 X 20 Abs

then alternate days, s'it.

Re: Whats YOUR work out routine?
 

Almost the same, but with squats(im a newb at them so only the bar right now :P) Also, for now im doing bench dips, and hopefully will work my way up to chin ups, but right now i struggle doing 1 chin up hahah.

Sunday = Scratch my ass
Monday = Jog + Weights, Martial Arts
Tuesday = Scratch my balls
Wed = Martial Arts
Thurs = Scratch my armpit, sniff - repeat.
Friday = Heavy Weights
Saturday = Alternating saturdays with Cardio + Weights

I wish I could have that schedule too. Unfortunately, with a fucked up work schedule (T/W off and 12pm-830pm) and not having all classes in Vancouver (3/4 of our classes are out in surrey and I dont wanna commute there), not going to happen soon.

If you're not including Bench Press, Deadlifts and Squats... you need to re-think your routine.

Each of these exercises target multiple muscle groups.

Why Benchpress?

I use dumbells. Seem to target way more.

Are you laying on a "bench" and using the dumbbells to "press"....

I was generalizing, there are a lot of different variations of the big 3.

too lazy to post everyday....

2x7 regular pullups
2x7 reverse pullups
2x7 close grip pullups
2x7 wide grip pullups

3x30 arm haulers

2x20 pushups
2x15 triangle pushups
2x20 wide pushups
2x20 dive bombers
2x15 dips

2x25 neck up'n downs
2x25 neck side to sides

2x40 situps
2x40 regular crunches
2x40 left crunches
2x40 right crunches
2x40 reverse crunches
2x40 leg raises
2x40 scissors

kickboxing conditioning in the evening

kickboxing EVERY evening??? you must be sore...


PS: this thread should be a sticky.

"I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times."

- Bruce Lee

:D

And yes, sticky this!

Nah not every evening, i used to do 2 classes mon, 1 tues, 2 wed, 1 thurs but I have work on thurs eve so it's mon-wed.

i do dumbbell bench press instead of using the bar. also, i do squats, but not dead lifts.

Mon: Squats, improvised glute-ham raises, calf raises, bench, rows, dips.

Tues: Hill sprints.

Wed: (optional) Hanging leg raises, weighted crunches on ball.

Thurs: Deadlifts, barbell lunges, calf raises, pull-ups, push press.

Fri: Hill Sprints or Volleyball

Sat and Sun: Rest


I want to incorporate power cleans too, which day(s) would be ideal for this?

hill sprints...man, those must be killer on your chest...id be panting so hard I cant breath lol....I soooo want to try them :D

Ive been neglecting my routine cause I went on vacation for a week, and its been a week since Ive been back....gotta get back into it lol.

Decided to dig this thread up, I remember it from back in the day.
My revised work out, alternate between upper and lower body, and at least 20 minutes cardio on workout days. (Plus regular outdoor activities)
http://img502.imageshack.us/img502/5...napz001.th.jpg

m/ chest
t/off
w/ arms and traps
f/ back/
sat/ shoulders legs
s/ off

Just started using Creatine, and maaaan thats good stuff. I pushed at least 5-10lbs more on almost every exercise. That was only with 1 scoop too (the recommended amount for starters). The only things I dont like is it is super sweet, like sugar and water, and also when pushing yourself, you can't feel the burn like when you are not using creatine, but you do feel yourself weaken when you can't lift any more.
Also started protein shakes today, hopefully see some results in the near future.

what creatine did u purchase if your dont mind me asking ???????

I forget what it is called, but I got it from GNC, i remember it saying something about naNO on it. Its not the sizeon expensive stuff, its cheaper.

Doing the P90X workout program. Today is the dreaded hour and a half of Yoga.