plateau_max’s BodyBlog

Monday - Off

Tuesday (Day off) - Weights and Cardio

- Morning

 –[ 15 minutes treadmil

 –[ 15 minutes elliptical

 –[ 15 minutes cycle

- Afternoon

 –[ Hanging leg raises

 –[ Squats

 –[ Quad extentions

 –[ Weighted lunges

 –[ Calf raises

Wednesday - Bodyweight calisthenics

 –[ Squats

 –[ Pushups

 –[ Pullups

 –[ Hanging leg raises

 –[ Crunches

 –[ Leg lifts

 –[ Back kicks

 X4

 –[ 2 mile run

Thursday - Off

Friday - Pull

 –[ Seated rows

 –[ Preacher curls

 –[ High shrugs

 –[ Hammer curls

 –[ Laterals

 –[ 2 mile run

Saturday - Cardio

 –[ 15 minutes - Treadmil

 –[ 15 minutes - Elliptical

 –[ 15 minutes - Cycle

Sunday - Push

 –[ Flat bench barbell press

 –[ Cable tricep push downs

 –[ Butterfly machine

 –[ Dips

 –[ Dumbel military press

 –[ 2 mile run

Meal 1:

Option A: 2c oats, 1c dried berries - oats cooked with green tea/yerba mate in place of water
Option B: ½c frozen berries, 1 yogurt, 1 scoop lean protein, 1c milk - blended

Meal 2:

2 scoops muscle milk in water

Meal 3:

Option A: 1 large tortilla, 3oz lean chicken breast (shredded), 2c mixed greens, 1TBsp vinegarette dressing - wrap

Option B:  3oz lean chicken breast (shredded), 3c mixed greens, 2TBsp vinegarette dressing - salad

Meal 4: (post workout)

Option A - Weights: 2 scoops lean protein, 1 yogurt, ½c oats, 2c milk - shake

Option B - Cardio: 1 scoop lean protein, ½c frozen berries, 1½c milk - shake

Meal 5:

Option A: (1)6-8oz chicken breast, 2c frozen vegetables (mixed)

Option B: (1)6-8oz tilapia fillet, 2c frozen vegetables

Evening Snack (optional)

1c fat free cottage cheese, 2TBsp natural peanut butter

Meal 1
———-
10 mandarin slices

1 scoop protein
1c milk
1/2c oats

Vitamins

Meal 2
———-
Tortilla
Handful of lettuce greens
handful (~1c) chicken

Yogurt

Meal 3
———-
Half a bag of veggies
1 tilapia fillet OR handful of chicken
a few rice noodles
1TBsp of sauce

Pills

Meal 4
———-
Tortilla
Handful of lettuce greens
handful of chicken

Yogurt

Meal 5
———-
Half a bag of veggies
1 tilapia fillet OR handful of chicken
a few rice noodles
1TBsp of sauce

a small side dish (chips+salsa, black beans, etc)

Meal 6
———-
1/2c Cottage Cheese
2TBsp Peanut Butter

Everything I’ve planned so far for my “staying in the US” routine as I’ve come to call it, is going great.  I’ve stuck to my guns and really enjoying how well it’s all going.

I ordered some more Ephedrine HCL I hope it comes in soon I’m out… working out just isn’t the same without it and I’m not scheduled to wean from it for another 2 weeks haha.

So I didn’t get deployed like I thought I would.  So here is the plan I am to maintain while I am still here in the U.S.

 Monday - Cardio intensive

15 minutes cycle, 15 minutes elliptical, 15 minutes running (in any particular order).  Then upper body calisthenics for 20 minutes.  Body weight ab exercises.

Tuesday - Push training

6-8 reps, 4 sets for every station.  Flat bench barbell press, Laying EZ bar tricep extentions, Incline bench barbell press, overhead cable pushdowns, bodyweight dips, barbell military press.  Followed up with a 1 mile quick run.

Wednesday - Cardio intensive and HIIT

10 minutes of running IT, 10 minutes of Elliptical IT, and 10 minutes of cycling IT (in that order).  Lower body calisthenics.  Body weight ab exercises.

Thursday - Pull training

6-8 reps, 4 sets for each station.  Wide grip lat pulldowns, EZ bar preacher curls, close grip rows, H-bar preacher curls, weighted back extensions, standing laterals.  Followed by a 1 mile quick run.

Friday - Cardio intensive

15 minutes running, 15 minutes cycling, 15 minutes elliptical (in no particular order). No calisthenics.  Weighted ab exercises.

Saturday - Legs

6-8 reps, 4 sets for all stations. Squats, lunges, quad extentions, leg press, hamstring curls, and calf raises.  Long rest periods in between each set (1 to 2 minutes), long rest periods between stations (5-8 minutes).  No cardio of any kind.

Sunday - rest

20 minutes of leg and back related stretching.  At least 30 minutes of walking throughout the day, no shorter than 10 minutes at a time.

I will be changing locations soon to a deployed location overseas.  I can’t say exactly when or where to but I will have a much different schedule there as far as working and working out, as well as my dietary intake.

My current status is around 15-17% body fat and I weight approximately 180lbs without clothing weight.  My program will be a 6 day a week program offset from my 6 day a week work schedule.  My last workout day will be my one day off, and my one off day from working out will be the first day back to work.

Here’s how it will look:

Day 1: Push

 -Flat Bench Barbell Press: 6-8 reps, 4 sets

 -Laying EZ Bar Tricep Extentions: 8 reps, 4 sets

 -Incline Bench Barbell Press: 6-8 reps, 4 sets

 -Overhead cable pulley Tricep Extentions (rope): 8 reps, 4 sets

 -Cable Crossover (straight across): 6-8 reps, 4 sets

 -Cable Pushdowns: 6-8 reps, 4 sets

 -1.5 mile sprint/run

Day 2: HIIT

 -10 minutes treadmill IT

 -5 minute rest

 -10 minutes Elliptical IT

 -5 minute rest

 -10 minutes Cycle IT

 -rest

Day 3: Pull

 -Wide grip lat pulldowns: 8 reps, 4 sets

 -EZ Bar preacher curls: 8 reps, 4 sets

 -Close grip rows: 6-8 reps, 4 sets

 -H-bar preacher curls: 6-8 reps, 4 sets

 -Weighted back extentions: 8 reps, 4 sets

 -EZ bar reverse preacher curls: 6-8 reps, 4 sets

Day 4: The 3 hard miles

 -1 mile run, fast as possible

 -5 minute rest

 -1 mile run, fast as possible

 -6 minute rest

 -1 mile run, fast as possible

 -rest

Day 5: Legs

 -Squats: 8 reps, 4 sets

 -Weighted calf raises: 10 reps, 4 sets

 -Hamstring curls: 8 reps, 4 sets

 -Leg Press: 6-8 reps, 4 sets

 -Quad extentions: 8 reps, 4 sets

Day 6: Triple time cardio

 -15 minutes Treadmil run

 -5 minute rest

 -15 minutes Elliptical

 -5 minute rest

 -15 minutes Cycle

 -Abs routine (sorry no details here for now)

Day 7: rest

Welcome to the Bodybuilding.com BodyBlogs. This is your first post. Edit or delete it, then start blogging!