LetItGrow

True. I always try to eat healthy and workout. I read at the top you were working out 4-5 hours a day. Jesus, I could imagine doing that if I split my routine into a two session per day workout but even that's more than I think I could handle and I'm in decent shape.

I work different body parts on a different day of the week and use only dumbbells because they require more work from your body to stabilize the weight.

Here's my workout routine if anyone wants to comment or share pointers/tips. I love talking about weightlifting.

Monday
Legs: Squats, Leg Press, Calf Raises, Leg Curls, Leg Extensions, Jump Rope

Tuesday
Shoulders/Traps: Arnold Dumbbell Press, Front Shoulder Raises, Lying Side Shoulder Raises, Shrugs

Wednesday
Chest, Lats, Upper Back: Incline, Decline and Flat Dumbbell Press to Fly's. Wide Grip Pullups, Lat Pull Downs, Lat Raises, Rows

Thursday
Arms/Lower Back: Hammer Curls, Concentration Curls, Bicep Pullups, 1 Arm Tricep Press, Dips, Dumbbell Kickbacks, Forearm Curls, Hyper Extensions

Friday
Abs: Weighted crunches, weighted leg raises, weighted incline crunches, weighted side raises.

3 Sets of each exercise with 12,10,8 reps. As reps decrease weight increases

Cardio:
M/W/F 5 minutes at 8.1mph with a .01 mph increase each week
T/Thu 1.25 miles at 7.5mph with a 0.25mile increase each week

Light Abs:
Done between sets M through Thur. Crunches 30 with a 5 crunch increase per week. Leg Raises/Side Leg Raises 20 with a 5 raise increase.

Saturday and Sunday are off days.

I used to really workout pretty hard 5 days a week while I was in the military. I could do 20 pullups normal and maybe 15 wide. My fastest time in the 3mile run was 18:06 and that was while carrying 185lbs. At my largest from weightlifting I got up to around 190 but we were running every day as well.

I'm just now really starting to get back into it I was 2 weeks in hard and I messed up my foot so I took this week off to let it heal. I dont want to try lugging weights around on a bad ankle or trying to run on a bad ankle and aggravate it more.

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Ruth Ann and Lynn they wear them cut off britches and those skinny little halters
And they're second cousins to me
Man I don't care I want to get between 'em
With a great big ol' hard on like a old bois d' arc fence post
You could hang a pipe rail gate from
Do some twisted sisters 'til the cows come home
And we'd be havin' us a time - James McMurtry "Choctaw Bingo"

StrokerAce69

Put the incline on the mill to 4-4.5 while you are running. Hit your calves every time you are in the gym. You have a really good routine bro, if you are eating clean, you will be ripped.(if you already aren`t)

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LetItGrow

I run with it at 0.5 so its not like its running for me. I get shin splints from constantly running on incline. Usually when im done my left shin is always on fire anyways.

Dude I just ate mexican, so I wont be clean until tomorrow morning when I have fire ass.

I have no calves! maybe I'll work them in more. Couldnt hurt.

__________________
Ruth Ann and Lynn they wear them cut off britches and those skinny little halters
And they're second cousins to me
Man I don't care I want to get between 'em
With a great big ol' hard on like a old bois d' arc fence post
You could hang a pipe rail gate from
Do some twisted sisters 'til the cows come home
And we'd be havin' us a time - James McMurtry "Choctaw Bingo"

StrokerAce69

That is the biggest complaint among weight lifters. The calves are the forearm of the leg,and will really stand out if you don`t work them hard. Back in the day if he wasn`t wearing shorts, the Governor used to cut his sweatpants at the knee, so the other bodybuilders could coment/rag about his calf muscles. Hit them EVERYTIME you are in the gym. It will pay off.

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rocky6535

Why is it a good idea to lift calves every time that you work out?

earlybroncogirl

Static Contraction Training
Just as slow lifting takes traditional lifting to the extreme, static contraction takes slow lifting to the extreme. Static contraction forgets about the rep altogether, requiring you to instead hold weights at various points for extended times. Whereas slow lifting has you lifting at weights that would be considered to be of medium weight, static contraction has you holding weights at your strongest points that far exceed your one rep max.

Each set consists of just one hold and instead of looking to the amount of reps you do as a measure of progress, you look to the seconds you can successfully hold the weight at your strongest point, usually 10-25 seconds. Workouts are even shorter and less often than with slow lifting.



this type of training has worked wonders for me...but you also have to continuously switch up different routines per muscle group to confuse ur body....as the body adapts pretty quickly

earlybroncogirl

this is the link to my post....pretty good stuff

How To Gain Weight and Build Muscle Fast

TheDickler

best way is just not to stay still... move every chance you get while eating non-fatty foods. Eat stuff with a lot of protein, like Tuna, Salmon, etc.

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Pegasus

Hey rocky you still around. You havn't posted in awhile?