My exercise schedule is as follows:
The big upside to my routine is you can eat and drink pretty much what you want.
The big drawback of my routine is how much time it takes.
Brother Apostate's no-diet, plenty of exercise routine:
Sunday- Off
Monday, Wednesday, Friday: (3 hour workout)
weightlifting, crunches, etc, as follows:
50 hyperextensions
6-10 reps of incline bench presses, heaviest weight I can manage
50 left crunches
6-10 reps of incline bench presses, heaviest weight I can manage
50 right crunches
6-10 reps of incline bench presses, heaviest weight I can manage
50 crunches
6-10 reps of incline bench presses, heaviest weight I can manage
50 alternating left-right crunches
50 rolling crunches
50 hyperextensions
6-10 reps of bench presses, heaviest weight I can manage
50 left crunches
6-10 reps of bench presses, heaviest weight I can manage
50 right crunches
6-10 reps of bench presses, heaviest weight I can manage
50 crunches
6-10 reps of bench presses, heaviest weight I can manage
50 alternating left-right crunches
50 rolling crunches
50 hyperextensions
6-10 reps of decline bench presses, heaviest weight I can manage
50 left crunches
6-10 reps of decline bench presses, heaviest weight I can manage
50 right crunches
6-10 reps of decline bench presses, heaviest weight I can manage
50 crunches
6-10 reps of decline bench presses, heaviest weight I can manage
50 alternating left-right crunches
50 rolling crunches
50 hyperextensions
6-10 reps of pec dec butterflies, heaviest weight I can manage
50 left crunches
6-10 reps of pec dec butterflies, heaviest weight I can manage
50 right crunches
6-10 reps of pec dec butterflies, heaviest weight I can manage
50 crunches
6-10 reps of pec dec butterflies, heaviest weight I can manage
50 alternating left-right crunches
50 rolling crunches
50 hyperextensions
6-10 reps of reverse pulldowns, heaviest weight I can manage
50 left crunches
6-10 reps of reverse pulldowns, heaviest weight I can manage
50 right crunches
6-10 reps of reverse pulldowns, heaviest weight I can manage
50 crunches
6-10 reps of reverse pulldowns, heaviest weight I can manage
50 alternating left-right crunches
50 rolling crunches
50 hyperextensions
6-10 reps of seated rows, heaviest weight I can manage
50 left crunches
6-10 reps of seated rows, heaviest weight I can manage
50 right crunches
6-10 reps of seated rows, heaviest weight I can manage
50 crunches
6-10 reps of seated rows, heaviest weight I can manage
50 alternating left-right crunches
50 rolling crunches
50 hyperextensions
6-10 reps of reverse military press, heaviest weight I can manage
50 left crunches
6-10 reps of reverse military press, heaviest weight I can manage
50 right crunches
6-10 reps of reverse military press, heaviest weight I can manage
50 crunches
6-10 reps of reverse military press, heaviest weight I can manage
50 alternating left-right crunches
50 rolling crunches
50 hyperextensions
6-10 reps of shoulder shrug, heaviest weight I can manage
50 left crunches
6-10 reps of shoulder shrug, heaviest weight I can manage
50 right crunches
6-10 reps of shoulder shrug, heaviest weight I can manage
50 crunches
6-10 reps of shoulder shrug, heaviest weight I can manage
50 alternating left-right crunches
50 rolling crunches
Then, as many pushups as I can crank out, usually around 50
The above part of the workout takes 1 hour and 20 minutes.
Then, run on treadmill 11.8 miles @ 7mph (takes 1 hour, 40 minutes) (ocassionally run on track when weather is nice and I have the time to travel there)
Every third week, I make the following substitutions:
incline bench presses- substitute curls
bench presses- substitute reverse curls
decline bench presses- substitute wrist curls
pec dec butterflies- substitute reverse wrist curls
reverse pulldowns- substitute tricep dips
seated rows- substitute tricep pulldowns
reverse military press- substitute tricep curls
shoulder shrug- substitute pullovers
Tue, Thurs, Sat:
Inclement weather routine- Ride stationary lifecycle 35.65 miles @ 21.8 mph, resistance level 8, takes 99 minutes.
Nice weather routine- Ride road bicycle on favorite route 43 miles @18.7 mph average over hilly terrain, takes 2 hrs, 20 minutes. Occasionally other routes.
The above routine equates to burning approximately 8,500 calories per week from aerobics, so I don't have to really watch how much I eat or drink, within reason.
BA- I have tried the low carb diet- I lose weight quickly, but I feel crappy on it, and have no energy, so I stick with the above, which works for me. Other diets require I modify my intake of things I like, so also not for me.
PS- This year I plan to cut the running down to around six miles every other day, as I've had to stop the running altogether for many months after getting stress fractures in my feet. No more foot pain anymore, so I'm finally ready to start the running again.
