MQ's Fitness Log

[MarylandQuitter]

Since my fitness blog turned into the Quit Train Blog, I guess I'll start a new one here.  First, my "stuff" in the basement.  A treadmill is on the other side of the basement but I hate the sucker so I didn't take a picture of it.  We have a love/hate relationship.  :)

 

 

 

 

 

 

 

[MarylandQuitter]

Now, the food & cardio.

 

Lifting or Cardio days

Protein: 235g

Carbs: 235g

Fats: 60g

Fiber: 25-55g

 

Refeed (Once every 7 days)

Protein: 215g

Carbs: 350g

Fats:50g

Fiber:  25-55g

 

Cardio - High Intensity Intervals  2 Days Per Week

5 min warmup

5 minutes of intervals

each interval lasts 3 min

2:30 sec 50% of my max, final 30 sec run as fast as I can (life or death sprinting)

Repeat 5 times, no rest in between

5 min cool down at a fast face

 

Low Intensity Cardio 2 days per week

20 minutes of moderate cardio (treadmill, biking etc.)

[MarylandQuitter]

Weight Training Program

 

Modified Power/hypertrophy Training Split

Day 1: Upper body (power)

Day 2: Lower body (power)

Day 3: rest
Day 4: Back & Chest
Day 5: Lower Body
Day 6: Shoulders & Arms
Day 7: Rest/Abs

 

Power Exercises

Chest: Flat dumbbell presses

Back: Cable rows

Shoulders: Dumbbell presses
Quads: Hack Squats
Hams: Stiff Legged deadlifts

 

Routines

Day 1: Upper Body
1-Seated Cable Rows
2-Lat Pull-downs 3 sets of 8-10 reps
3-Flat DB Press (following power routine)
4-Aux. chest exercise: Flat Bench Press(DB, Bench, or Hammer Strength) 3 sets 8-10 reps
5-DB Shoulder Press
6-Bicep Aux. Exercise: Dumbbell curls 2 sets of 6-8 reps
7- Tricep Aux. Exercise: Cable press-downs 2 sets of 6-8 reps

 

Day 2: Lower Body
1-Hack Squat (following power routine)
2-Leg Press: 2 sets of 8-10
3-Stiff Leg Deadlifts (following power routine)
4-Standing calf raises (on hack squat machine) 3 sets of 6-8 reps
5- Seated calf raises: 2 sets of 6-8 reps

 

Day 3: Rest

 

Day 4: Back & Chest
Back
1- Seated Cable Rows -3 sets of 10, stay 1-2 reps shy of failure.
2nd exercise: - Lat Pulldowns - 3 sets: 10-12 reps
3rd exercise: - dumbbell rows - 3 sets: 10-15 reps
4th exercise: close grip cable pull-downs - 3 sets: 12-15 reps
5th exercise: machine rows - 2 sets: 12-15 reps

 

Chest
1-Flat DB Press (3 sets of 10, stop short of failure)
2nd exercise: Incline DB press - 3 sets: 10-12 reps

3rd exercise: DB Flyes - 3 sets: 12-15 reps
1 set of weighted stretches: 50% of normal 8-10 rep max on flat dumbbell press and hold the dumbbells in the stretched position for 60 seconds

 

Day 5: Legs
Quads
1- Hack Squat (3X10) @65% of 10 rep max
2nd exercise: - leg presses - 3 sets: 10-12 reps
3nd exercise: leg extension - 3 sets: 12-15 reps
 

Hams
1- Stiff Leg Deadlift (3X10) 65% of 10RM
2nd exercise: seated leg curl - 3 sets: 12-15 reps
Calves - 1st exercise: -standing calf raise - 3 sets 8-12 reps
2nd exercise: seated calf raise - 3 sets: 6-15 reps

 

Day 6: Shoulders & Arms
Shoulders
1st exercise: DB Shoulder Press (3X10) @65% of 10 rep max
2nd exercise: dumbbell side lateral raises - 3 sets: 10-12 reps
3rd exercise: Bent over dumbbell laterals - 2 sets: 12-15 reps

 

Arms
1st exercise: Alternating dumbbell curls - 4 sets: 6-10 reps

2nd exercise: Preacher curls - 3 sets: 10-15 reps
3rd exercise: Skull crushers or overhead cable rope extensions - 3 sets: 6-10 reps
4th exercise: cable press downs - 3 sets: 10-15 reps
*Superset bicep exercises with tricep exercises to cut down on time

 

Day 7: rest/cardio

[sgt.barney]

The Sarge's basement gym consists of a treadmill,  a pull-up bar, and a big-screen TV connected to the interwebs (Netflix and the like).

 

Going for that whole "minimalist" thing[1].

 

 

 

Easy Peasy

 

FOOTNOTES:

[1] Sarge has never intentionally lifted a weight in a gym in his life.

[MarylandQuitter]

On the other wall where my weights are, there is an LED TV [1], stereo for the tunes, sectional for when I'd rather lay down and a really, really cool handmade teak/oak/red oak desk [2].

 

Footnotes:

[1] The LED TV is hooked up to Netflix as well as the internet, FIOS so I can watch the Baltimore Ravens & Orioles

[2] MQ would rather throw the treadmill away than part with desk

[SueBeDoo]

It looks like a slaughter house to me lol

[MarylandQuitter]

lol :P

[tommy]

Wow!  Just wow!

[Leanna]

Can I come visit? Lol, all I have is a jump rope, a mat, figure-8 resistance band, and two dumbbells. Mind you, I'm just starting off and I actually need to lose weight more than I need to strength train. 

[Frezflops]

Can I come visit? Lol, all I have is a jump rope, a mat, figure-8 resistance band, and two dumbbells. Mind you, I'm just starting off and I actually need to lose weight more than I need to strength train. 

you can do both at the same time and the weight will come off also :)

[MarylandQuitter]

Can I come visit? Lol, all I have is a jump rope, a mat, figure-8 resistance band, and two dumbbells. Mind you, I'm just starting off and I actually need to lose weight more than I need to strength train. 

 

Jumping rope is hard, at least for me which is why I never do it. lol  It's not the same as when we were kids.  :)  Jumping rope is great and WILL get you in shape.  No doubt about that.

[Leanna]

Lol, I figured it would be. Haven't tried it out yet because the weather has been kind of icky here. I was waiting for it to warm up. Now I have no excuses not to try the jump rope. My knees are going to love this, I'm sure. 

[Ladybug]

note to myself "never mention my total gym to MQ" :-)

[scottinpa]

Impressive... But I would miss the gym.

 

( If you told me I would be saying this a year ago, I would have laughed at you! )

[REZ]

MQ  wow, you put my little plastic weights to shame, nice setup!

[Nicole Diver]

I got a 10 lb kettle bell. Woop!

[Jengelsnew1]

No kidding. Set a stopwatch and try to jump rope steadily for 10 minutes.

[beacon]

I love watching the big guys lift at the gym especially on legs day. I am the middle aged lady ogling you from the corner of her eyes. :)

[Nicole Diver]

No kidding. Set a stopwatch and try to jump rope steadily for 10 minutes.

No thank you!

[comrade simba]

@ Ava

I just started with the thirty five. The kettlebell is not to be laughed at - it is the secret to the Russian Circus Strongmen of old. Might want to look into this MQ. If your interested I'll send you some links I have found useful.

[BAT]

Nice Gym

[MarylandQuitter]

My workout area has been calling my name and I've been acting like I can't hear.  I need to get my ass back in gear, big time!!  It's almost May and time is ticking.

[Doreensfree]

Wow.....I do feel lazy.......

Only today I wondered whether to do arm weights with my two tins of hienz beans.....no.....

I will start with my eye lids....open and close one.....now the other.....yes thats better....well I am old.....l.ol....

[bakon]

I work shift so I don't have a seven day routine. More like 4 times a week deal. Never workout on Sat or Sunday- So it leaves me five days.

Day1 Chest and back

Day 2 Shoulders and arms

repeat-

 

Sometimes I only get three workouts in so I start Shoulders and arms first next week. , which is hard second day of chest and back..

 

First day always gets abs so at least twice a week.

 

10 minutes cardio warmup, lift, 10 minutes cardio end, leave gym, 5 minute ride home, walk dogs 2 miles. 

Every workout day weather permitting the walk....

 

Gave up on legs because I got good knees for age and no more heavy lifting there. 20 minutes cardio is treadmill or some torture device that moves arms too, plus 2 mile walk, legs are for walking I figure, not lifting cars. 

[Frezflops]

posted on wrong thread lol