File :-(, x, )
Anonymous
ITT: We post our exercise programs. As specific as you want. Your stats, if you feel like it.

Male, 5'10", 175 lbs, 10% BF. 26, been working out regularly for six years.

Mine:
Cardio - 30 minutes HIT on the elliptical, every weekday
M-Chest, Shoulders, Back
T-Biceps, Triceps, Forearms, Abs
W-Legs (with physical therapist)
Th-Chest, Shoulders, Back
F-Biceps, Triceps, Forearms, Abs

I messed up my knees a while back, and I'm still working through the cartilage damage in physical therapy. Insurance won't cover more than once a week, so legs are once a week. Squats and deads are completely out until I finish PT.

Pic not particularly related.
>> Anonymous
>>17982

You're fucking retarded.
>> SaiGAR_Loser !!2OQL1suPfp+
I don't really have a schedule, it's more like do what ever the fuck I want when I want, but there's a general outline.

Run more on Mondays Wednesdays and Fridays than the rest, primary days usually amount to ~15k, the other days ~10K. And then do some methode naturale parkour training for an hour or until shit tired or have enough to get cleaned up and go to work. And then there's whatever sport practices I'm doing the time and parkour jams during the weekend.

I'm too cheap to buy any equipment or get a gym membership, so all my muscle and endurance is from practical use.
>> svenska
>>17991
agreed.

the time frame isn't important. I'll lift weights for 2.5 hours some days, but my work volume is still rather reasonable
>> Anonymous
>>17991
http://www2.gsu.edu/~wwwfit/strength.html
http://www.bodybuilding-supplement-guide.com/extreme-muscle-growth.html

Couple of sites agree with me, and one is fitness info at a large state university
>> Anonymous
what exactly are you asking? If you want a bodybuilder physique than you are well on your way. congrats (also die)
>> Anonymous
>>18004
The timeframe IS important, but 1 hour is fine. 2.5 hrs however, is ridiculous. You obviously spend too much time talking or looking in the mirror.
>> Anonymous
>>18010
Haha, you're pretty defensive there.
>> Anonymous
Sunday: Crossfit || Rest
Monday: 1.5 hour walk, 3 hours martial arts
Tuesday: (2.5 hour walk || 1 hour bike) && (Crossfit || Rest)
Wednesday: (2.5 hour walk || 1 hour bike) && (Crossfit || Rest)
Thursday: 1.5 hour walk, 2 hours martial arts
Friday: (2.5 hour walk || 1 hour bike) && (Crossfit || Rest)
Saturday: Crossfit || Rest
>> Anonymous
I ride my bike everywhere I go.
>> Anonymous
I just alternate between two workout DVDs, followed by a rest period. One is for power sculpting (weight training) and the other is for cardio.

I keep modifying the workouts on the DVDs to keep from reaching a plateau (like increasing weight for power sculpting and adding ankle weights to the cardio).

Power Sculpting, Cardio Max, rest, repeat
>> Anonymous
Male.

3x/week: Kettlebell snatches either pyramiding up to 10 reps per arm and back down OR ten reps on the minute for 20 minutes.

3x/week: Turkish Getups and rotational kettlebell swings for time or reps.
>> Anonymous
male, 5'10", 132 lbs, 13% BF, been working out for past 2 months, losing 3% body fat and 9 lbs in the process.

my exercise: everything on Iwantsixpackabs.com
>> Anonymous
Male 6'1" 195 lbs 12% BF. 18

Monday: Chest and Tris
Tuesday: Shoulders and Legs
Wednesday: Back and Bis
Thursday: Rest day
Friday: Chest and Tris
Saturday: Shoulders and Legs
Sunday: Back and Bis
Monday: Rest

3 days on, 1 day off. Abs every day.
>> Anonymous
3x a week

- Deadlift 1x5x100%, 1x5x90%, Nx5x80% where N is the number of sets until my technique suffers.
- Behind the neck push press 5x5
- Kettlebell incline bench 3x10
- Wide grip overhand chinups 5x5
- Weighted swiss ball crunches 5x5
- Kettlebell dead snatches to burn up my bis. Sets and reps vary according to day.

This whole thing should take about one hour. The deadlift routine is done with long rests for the heavy lifts and 30-40sec rests for the 80% lifts. I usually get about 8-11 sets before I feel I'll blow chunks. Never to failure!
>> Anonymous
Shit forgot to post tactical measures.

Male / 21 / 181cm / 86kg

for the 3x week deadlifter.
>> Anonymous
been a bit spotty lately but it used to be and will be again

mon/weds/fri-gym
~20 mins running
~40 mins weights

tues/thurs/sat - Parkour
>> Anonymous
OP here, happy to see my thread still going after eight hours of sleep.

My lifting is for an hour a day, five times a week. I'm pretty sure my bench press ORM of almost twice my body weight is a testament to the fact that my body is not "eating up my muscle".