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  1. #21
    Junior Member
    Join Date
    Jul 2019
    New York


    Quote Originally Posted by TheLaughingCow View Post
    The workout that got me the most muscular was during swim season. I will post it below. Now, though, I am concentrating more on running (4-7 miles per day plus speed sets) to better prepare myself for Basic Training at the Air ForCe Academy.

    This workout got me incredibly lean and muscular, to the point that people would comment to me about by "amazing body" etc.

    It consists of swimming six days a week, and weights every other day (ex. Mon, Wed, Fri)

    Swimming workout:

    5 50's on 1:00
    5 50's on :50
    5 50's on :45
    5 50's on :40

    Kick 1000 yards with/without board. Sometimes 50's or 100's on intervals, sometimes just kick the 1000

    pull 1000 yards w/pullbouy. Just do the 1000 straight.

    Main set, usually about 2000 yards. Change this up each time. Examples include:
    Sprint sets of 100's freestyle
    "Ladder set", increasing in distance: (ex, 50, 100, 150, 200, 250, 300, 250, 200, 150, 100, 50, all on different times and of different strokes)
    2 1000's
    Breathing set, swim long distance breathing every 3, 5, 7, and 9 strokes alternately.
    Any combination of 100's, 200's, 300's, 400's and 500's on timed intervals.

    Sprints off the blocks usually 4-10.

    200 Cooldown

    Weights Workout (3x weekly) mix it up but these are some exercises I used. Use only some of these each time.

    2x10 overhead squat.
    3x10 Hanging leg raise
    40 pull-ups.
    80 push-ups
    5x5 Bench press
    8x10 Squat increasing weight to max.
    5 minutes of abdominal workout.
    3x10 JAX (1 JAX = 5 push-ups using hand weights, then 1 dead lift using the same weights. Do as fast as possible)
    3x10 cuban press.
    5x5 bicep curls
    10x2 Hang cleans, build to max.
    3x10 lat pull downs
    3x10 push press
    3x10 overhead press
    3x10 bent row
    3x10 dead lift
    3x10 weighted jump
    You wrote so well, I will try to follow!

  2. #22
    Junior Member
    Join Date
    Dec 2019


    I always run on the treadmill 1 hour per day. 6 days per week. After that, I back home and cook a meal for my wife and my daughter. I eat the low fat food was cooked on the pellet grill to retain nutrients good for my health.

  3. #23
    Senior Member
    Join Date
    Jan 2017


    My routine is for more advanced lifters. 5 days a week 2 days to recover.

    1. Getting up from the couch, walking to the fridge, getting a beer and walking back. x6 reps - 3 sets
    2. Curling beer can - 8 reps x 6 sets (rest period is 1 set of #1)

    Full body routine:
    3. Curling phone to ear, ordering pizza (doing #1 and #2 while waiting)
    4. Getting up from the couch, walking to the door to get pizza then walking back 1 rep 1 set

  4. #24
    Junior Member
    Join Date
    Feb 2020


    Mine is simple which is suitable for my body type.
    I do yoga and some weight lifting exercises.
    In the morning,
    Doing exercise for a particular body part.
    Monday: chest
    Tuesday: back
    Wednesday: shoulders
    Thursday: arms
    Friday: legs
    In the evening,
    Some yoga poses for relaxation.

    diet is really important so cook yourself a piece of good steak in the oven

  5. #25
    Junior Member
    Join Date
    Mar 2020


    Hi, it something like this:
    Bodyweight squats: 20 reps.
    Push-ups: 10 reps.
    Walking lunges: 10 each leg.
    Dumbbell rows (using a gallon milk jug or another weight): 10 each arm.
    Plank: 15 seconds.
    Jumping Jacks: 30 reps.

  6. #26
    Junior Member
    Join Date
    Mar 2020


    I feel like it's just work and bed currently ha ;-)

    Had to adapt during lockdown - but currently:

    3 mile walk early AM
    15 mins HIIT at lunch
    Long run / cycle early evening
    Press-up, sit-up, row, stretches before bed

  7. #27
    Junior Member
    Join Date
    Oct 2020


    I think workout routine is much important for achieving fitness goals. I also follow routine of my diet with workout routine, both of them are strongly related in loosing weight and gaining physical fitness.

  8. #28
    Junior Member
    Join Date
    Oct 2020
    Spokane, WA


    Beginner full body workout routine
    Chest – Barbell Bench Press – 4 sets of 8 reps.
    Back – Lat-pulldowns – 4 sets of 10 reps.
    Shoulders – Seated Dumbbell Press – 4 sets of 10 reps.
    Legs – Leg Extensions – 4 sets of 10 reps.
    Biceps – Barbell Bbicep Curls – 3 sets of 10 reps.
    Triceps – Triceps Rope Pushdowns – 3 sets of 15 reps.

  9. #29
    Junior Member
    Join Date
    Jan 2021


    I use to have morning walk early. Then I do bit Yoga Exercise. And then I cook meal for myself in pellet grill. Then I go to work and comes back.

  10. #30
    Junior Member
    Join Date
    Jan 2021


    thanks a lot

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