Thanks to CF Matt for the suggestion about exchanging workout ideas.

Here is the basic structure of my training program:

I lift weights 6x per week.

Every training day involves one exercise taken from the following categories:

1. Pull from the ground (e.g., clean, snatch, deadlift)
2. Squat (e.g., ATG back squats, front squats, OH Squats)
3. Upper body push (e.g., bench press, standing overhead press, incline press, jerk/push press)
4. Upper body pull (e.g., chins, pullups, barbell rows)
5. Auxiliary core movement (e.g., GM, good mornings, Russian twists, TGUs, Swiss ball crunch)

I tend to vary reps, sets, and intensity more than I vary the exercises themselves. The volume and intensity vary from day to day within the week. Basically training can be varied between high intensity (85%+), moderate intensity (70-85%) and low intensity (60-70%). The volume also varies between high, medium, and low.

I consider light days to be M/L, L/L or L/M days. Moderate days are M/M, H/L, L/H. Heavy days are M/H or H/M days. Very heavy days are H+H (these are infrequently used). Depending on where I am in a training cycle determines the mix of heavy, medium, and light days. No matter how heavy the load for a week is, I always have 1 light day (which is almost always on Saturday). Early in a training cycle I might have as many as 4 light days and two moderate days. At the peak of a training cycle, I might be training VH 1-2x per week, H 2-3x per week, M 1x per week, and L 1x per week (these weeks are brutal, particularly when strung back-to-back... and you MUST taper after this or you will over train... it is almost necessary to break training into two sessions).

On lower body pulls, I rarely exceed 3 reps, with 1-2 reps being the most common rep range. Squats are typically between 2-5 reps, as are upper body pushes (except for Jerks which are usually 1-2 reps). Upper body pulls are generally done for 5 or more reps. Auxiliary core movements are typically done for 8-15 reps. Upper body pulls and auxiliary core movements are generally done for 3-5 sets across (using the same weight for all work sets).

Pulls from the ground (and Jerks) are typically done with between 5-10 sets. Sometimes I use sets across. Sometimes I ramp up. Sometimes I use wave loading.

Squats and upper body presses are generally done anywhere from 3-10 sets. I regularly use straight sets or skewed pyramids with these exercises.

With pulls from the ground, squats, and upper body presses, I also often use "critical drop offs" to determine the number of sets.

As far as other training, it varies a great deal with how much weight room work I am doing. During the brutal weeks, it tapers off quite a bit. During light and moderate weeks, I do a bit more conditioning training (kettlebells, bodyweight exercises, HIIT training, jump roping, etc.) and Martial arts training (Brazilian Jiu-Jitsu, wrestling, boxing).

Regardless of how intense my training is, I typically hike (walking my dogs) 1-2 times per day for 1-2 hours every day. How far I go, how fast I go, etc. depends on where I am in my training). During insanely intense weeks of strength training, the dogs get maybe an hour of walks a day at a pretty slow pace. During light weeks, they might get 2 hours of walks per day at a pretty fast pace.

Monday 3x3+Crossfit workout
Tuesday Track workout
Wendesday O-lifting
Thursday running (different workouts distances between 5k 's to 13.1 mile runs)
Friday-Off
Saturday 3x3+Crossfit workout/ PM running shorter interval workout
Sunday 3x3+Crossfit workout

I don't know if this thread was meant for the athletes or for us "common folk", but here goes...

I have been trying to stick to a routine. Lately, my schedule has been more hectic, so it hasn't been as great.

Anyway, during the bowling season (and when the kids are in school):
Monday: Curves
Tuesday: Curves
Wed: either Curves or a good brisk walk
Thurs: Curves
Friday: Curves
Weekend: brisk walk one or both days

Now, with bowling all done for the season, and the kids are into soccer, I have to alter my Curves schedule, and so I will be doing this:
Monday: Curves
Tues: HIIT-short sprints at HS track
Wed: Curves
Thurs: HIIT
Friday: Curves or brisk walk
Weekend: brisk walk one or both days

Matt, that takes some serious commitment to train like that. I commend you for it. From the other thread I was an Aviation Ordnance man. bomb builder also was a bb stacker at times.

My program is pretty random like CrossFit but with a mix. This is from CF Football http://www.crossfitfootball.com/ind...1240599600

5am me
Power Clean 5x3 worked on form with empty bar then 2 sets at 90#
Chin Up 3 x max reps (2 min rest) 18, 15, 9 I was gassed on the 3rd set and hands were toast

my buddy did
Power Clean 5x3
3 Rounds Hand Stand Holds max time

then

2 rounds of:

100 yards
80 yards
60 yards
40 yards
20 yards
10 yards

*Rest 30 seconds between sprints.
*Rest 2 mins between rounds.

4 pm I spent an hour with a Boxing trainer Gary Ballard. This was my 1st session with him. It was a blast.

Tomorrow @ 8:30 is the Socal Games 3rd workout.
2000m row, then 6 rnds of Wall Ball 20# 10' target with full squat 10 reps & 24" box Jumps 20 reps.

Haven't decided on the warm up yet. I like to call it a buy in & after the WO a cash out. Usually a strength element or skill like handstands or L sits or something.

I workout at the gym three days a week. I tried four days a week once; for a while. It wore me out in a few week so I had to go back to a three day week. On the days in-between workout days, I do try to do some cardio and/or stretching but am not always successful.

Upper-Body:
Parallel Dip, Bent-over Barbell Row, Barbell Bench Press, Inverted Row, Military Press, Lat Pull-down -or- Pull-up. Along with a few peripheral exercises.

Lower-Body:
Dead Lift, Romanian Dead Lift, Squats, etc. I do core with the lower-body.

Like Matthew, I try to balance my push-pull exercises to keep muscles in balance. Also, like Matthew, I pretty much do the same excises but change the routines. Normally, I do the standard 3 set of 10 reps but may change to drop-sets, 3 sets of 8-6-4 reps, or some other routine. I generally do a split of upper-body and lower-body but sometimes change to a 5x5 routine. (I can usually only do that for about seven weeks.)

I don’t do any “clean” or “snatch” exercises but would like to. I am beginning to incorporate the High Pull and Hang Clean in some of my workouts.

I have been working out for seven years now so I am still a newbie. But it has been working very well for me.

I change programs about every 3-6 months.

The one I am one now consists of 3x lifting and 3x cardio per week, stretching everyday.

I divide the 3 major lifts: Bench Press, squat/leg press, and deadlift over the 3 days. I combine the pushing movements i.e- overhead press and close-grip bench press/dips with the bench press day; lower body stuff i.e leg curls, calf raises, hyperextensions, ab work on the squat day; on my deadlift day I do curls, rows/pulldowns/chins and some grip work. Most lifts are done with 3 work sets not including warm-up sets. Upper body for 5 reps, lower body for 8 reps. Usually to failure on the last set. 2-4 minutes between sets.

Another program I use is lifting 3 days a week with about 6 sets/exercise mostly basic lifts with each set dropping for 12 reps to 6 on the last. Thirty seconds between sets. Ialternate upper and lower body days.

Another program I use is a four day split routine with 9 sets/bodypart and usually 2-3 exercises/bodypart. 30-60 seconds rest between sets.

Sometimes I throw in about 6 weeks of a German volume routine with about 10 sets/exercise. 30 seconds rest between sets.

Cardio days are usually about 30 minutes in length.

I always do about 30-40 minutes of stretching each night while watching TV.

Personally, I am not a big fan of split routines, generally speaking. I don't mind upper/lower split routines or push/pull split routines, but the routines that involve training one body part per week (or every 5 days) do not appeal to me at all, and generally I don't think they are as effective as either full-body training or the two types of splits I mentioned above.

I will add this caveat... I have never done bodybuilding and really it isn't of much interest to me. So perhaps (although I am not convinced) those sort of splits might work well for advanced bodybuilders who have already built substantial body mass, but I doubt they are best for intermediate and certainly not for novice bodybuilders.

Heck, I wouldn't have anyone less than intermediate level ever use a split routine for that matter. And really, only certain types of athletes ever need split routines once they reach the intermediate level.

Most bodybuilders before the early 60s, in the days of Steve Reeves, Reg Park, John Grimek etc. typically trained 3 days a week with whole body workouts. These guys were natural(before the days of significant steroid use). Most of the bodybuilders then were considered "health nuts" because of an obsession for not only adding muscle but being "healthy'. We are a far cry from that now.

Unfortunately about the time that steroids came into vogue was also when split routines became the norm. A pretty sad day in bodybuilding. As would be expected these drugs became predominant in powerlifting and Olympic Weightlifting as well as bodybuilding. Steroids allowed them to train harder and more frequently, but quite a sacrifice they made in other areas.

The four day split routine I have used, I found that I do typicaly overtrain if I stay on it too long. It is too much for someone who is "natural". It does provide a nice change of pace occasionlly. The program I am now using allows me to hit each bodypart directly once a week and indirecty the other two days. This has seemed to work best in my ability to recover. I consider it a whole body workout. Deadlifts are a good example of an exercise that pretty much hits everything.

Other three day program I have used involve hitting a body part three times a week but with a different exercise each of those days. An example might be for chest: bench press on Monday, Dumbbell flyes/pec dec on Wednesday and Incline bench press on Friday. In this case Monday would be a heavy day, Wednesday a light day and Friday and moderate weight day.

My training routine is fairly basic. I go from CF to 'traditional' so now I am on my 'traditional' phase.

Monday:

Tabata running

Tuesday:

Bench Press-2x5(2 minute rest between sets)
Shoulder Press-2x5(2 minute rest between sets)
Close Grip Bench Press-2x5(2 minute rest between sets)

Tabata ab workout:

Roller
Sit ups
Planks

Wednesday:

Squats-2x5(2 minute rest between sets)
Deadlift 2x5 (2 minute rest between sets)
Power Cleans-2x5(2 minute rest between sets)
Pullups-2x5(2 minute rest between sets)

Thursday:

Distance jog (30+ minutes)

Friday:

800 metre interval running (6 rounds with a 7 minute break between runs)

Tabata ab workout:

Roller
Sit ups
Planks

Saturday:

Squats-2x5(3 minute rest between sets)
Power Clean and strict press-2x5(3 minute rest between sets)
Pullups-2x5(3 minute rest between sets)
Bench Press-2x5(3 minute rest between sets)
Close Grip Bench Press(3 minute rest between sets)

This is the day I add weight to my lifts.

Sunday:

Distance jog (30+ minutes)

There it is; nothing fancy.

This a really good thread; lots of great information.

I am in my 5th cycle of 5/3/1 and love it. I have set all time PRs in all four major lifts (bench press, squat, overhead press & deadlift) at age 44.

Reading your routines made me tired. lol. I need to get back into a fitness routine. Even if just walking on the treadmill. And I need to look up the basic routine in one of the Zone books that was simple.

There was one routine that seemed quite simple. Pick out your favorite 1/2 hour tv show. During the show, you are walking in place, and during the commercials, you are doing some strength exercises.

I plan on keeping up with my bike riding until it is too cold to go out (or getting too dark too early in the evening). Then, I will probably try to go to the gym and work out a few times per week. I also have some Leslie Sansone DVD's, which I enjoy doing--not hard and good workout.

My training keeps or helps keep me sane.....
todays 300
30xpress up
30 x k/b squat press
30 x wall ball
30 x dips
30 x deadlifts
30 x straight leg lifts
30 x lunges
30 x tractor tyre jumps
30 x burpees
400 meter run

I am very nice to the zone diet, but have a huge improvment in energy for training
thanks to everyone for their help, Sue and Cranberrycat x

Very new to the zone diet ........ training does not help spelling

LOL Kylie! No spell check here, either!

Always glad to help

I have been on the Zone diet for two months. Prior to the going on the zone I had last 82 lbs. I started the zone because
the weight loss came to a complete stop for several monhs. The first month of the zone I lost 9.5 lbs and was fealing great. The 2nd month
I lost 0 lbs. and now one week into the 3rd month weight loss is 0 lbs. I measure and track everything I eat, I am plus or minus 2 grams
each day of my zone, carb, fat, and protein requirements. Based on my requirements I am allowed 18 blocks of protein or 126 grams
each day. I have reduced the carb blocks to 14 blocks or 126 grams, because I was having a hard time eating all the 18 blocks of
carbs each day. I am never hungry, I have a lot of energy. I work out 6 days a week.

Manday, 30 min of speed bike cardio, 6 sets of abdominal knee lifts, Pull duwn crunch, and incline twist while holding a 25 lb. weight.
6 sets 25 reps.

Tuesday, 30 min speed bike cardio, 9 different back and triceps weight lifting workouts 3 sets 15 reps this is about a two hour work out.

Wednesday,30 min of speed bike cardio, 6 sets of abdominal knee lifts, Pull duwn crunch, and incline twist while holding a 25 lb. weight.
6 sets 25 reps.

Thursday, 30 min of speed bike cardio, 6 sets of abdominal knee lifts, Pull duwn crunch, and incline twist while holding a 25 lb. weight.
6 sets 25 reps. and 8 different chest weight lifting workouts 3 sets 15 reps this is about 2.5 hour workout.

Friday, 30 min of speed bike cardio, 6 sets of abdominal knee lifts, Pull duwn crunch, and incline twist while holding a 25 lb. weight.
6 sets 25 reps. and 6 different bicep weight lifting workouts 3 sets 15 reps this is about a 2 hour workout.

Saturday Off day

Sunday, 5 Sholder and 7 leg and hamstring weight lifting workouts 3 sets 15 reps

I am 68 years old, am I doing too much? and why has the weight loss come to another stop? should I lower the block requirements
from 18 blocks to ???

Bob

Bob - perhaps your muscle weight (which weighs more than fat) is increasing, yet you are shedding inches?

You are correct, my body has changed a lot, the inches have come off.

Bob

Bob,

Dr. Sears says, "Remember to compare your pounds of body fat, rather than total weight, to figure out if you've lost stored fat. Stored fat losses can be offset by gains in LBM, making your weight appear to stay the same or even increase, when you have actually lost stored body fat."

"Fat loss is only possible if you decrease insulin levels. What you are experiencing is a hormonal plateau. To get you started again, try to make sure all your carbohydrates are favorable, choosing low-density vegetables and fruits. Then decrease the number of carbohydrate blocks at each meal by one and add three additional fat blocks(1 tsp olive oil) at the same meal. What this will do is to keep the calories about the same but alter the insulin levels. Fat has no effect on insulin, but carbohydrate is a powerful stimulator. After your hormonal carburetor has been adjusted and you again begin to lose bodyfat, go back to your correct number of protein, carbohydrate, and fat blocks."

It sounds like you've already decreased your carbs, maybe cut out fruit and choose only favorable veggies and increase the fat. I sounds like a lot of fat but try it it may give you the kick start you need. Remember to go back to what the calculator recommends for protein.

Let us know how you make out.

I just re-calculated my % of body fat and my body fat weight. My body fat weight has come down by 10 lbs.
It is also now telling me that I should have 19 blocks of protein vs the past 18 blocks,
my carb intake is mostly from, broccoli, tomato, iceburg lettice, apples, grapes, grapefruit, orange, plums, peaches, blueberries,
blackberries, strawberries, fiber one cerial, joseph low carb pita bread. almonds and pistachio nuts are my basic fats plus carbs.
chicken, fish, and protein mix are my basic protein intake.

Should I go to the 19 blocks of protein as the new requirements?

I was at 14 blocks of carbs vs the past requirements of 18, should I lower this to 10 blocks or stay at 14?

What you are telling me to lower my carbs and increase my fat blocks by 3, so should I go to 22 blocks of fat per day?

Thanks for your help
Bob

Your diet sounds pretty good but I'l mention a couple of things that should help you out.

I'm assumming you take OmegaRx. If your body fat is still not in the healthy range I would do the 19 blocks protein, cut 1 carb block from each meal and add 3 fat blocks to each meal.

This may be difficult but will help you achive your goal...
Almonds are a better nut choice than pistachios, and less carbs and less inflammatory. I would recommend investing in a really good EVOO and putting it on your veggies as a fat source and cutting out the pistachio nuts(for now). Your veggie choices are good. I would replace all the fruit except berries with veggies.

Again to get you going no cereal or bread, and only in moderation when you get back on track.

Good luck.

Bob, excellent progress!

As I was proof reading this reply I noticed Tech has just answered you question. Here's some more insight that might help. As Tech posted, yes, you'd go to 19 P blocks daily. No, don't drop to10 carbohydrate blocks; 19 P blocks with 10 C blocks is far too low in carbohydrate to achieve the hormonal balance of the Zone. Consuming protein with without the accompanying recommended proportions of carbohydrate will be risking going into ketosis, an abnormal metabolic state. The way to achieve Tech's suggested P/C ratio is to take it one meal at a time. First, plan your meals and snacks to get the full 19 P blocks spread throughout the entire day. Then take the carbohydrate and fat suggestions 1 meal and 1 snack at a time as follows. For a 1 P block snack eat slightly less than 1 full carbohydrate block and add 2 blocks of fat (that's 3 g fat; 1.5 g X 2) . For a 2 P block snack eat 1 1/2 C blocks and add 4 F blocks (6 g added fat). For a 3 P block meal eat 2 C blocks and add 6 F blocks (9 g added fat). For a 4 P block meal eat 3 C blocks and add 6F blocks (9g added fat). The extra monounsaturated fat will enhance insulin control, and it's not enough fat to prevent the loss of stored fat. Make sure the majority of your carbohydrate is coming from vegetables rather than fruit. Keep unfavorable carbohydrate to a minimum or eliminate it from your diet altogether. Keep up the good job!

Bob, for clarification sake, the fat I refer to as added fat, in my previous post, refers to all the fat you will add to the meal (the sum of the fat you'd usually add to the meal plus the extra fat Tech mentioned).

Bob, my take on it (not to make this more confusing)...

Yes, increase to 19 blocks of protein.

I would sharpen up your carb choices, no breads or cereal and just make some really good zone-friendly zone choices. However, I would not recommend going any lower than 14 blocks of carb, in order to maintain the proper zone ratio of protein:carb.

The proper zone ratio of protein:carb is 0.6 to 1.0

19 blocks protein= 532 cals 19 blocks carb=684 cals. The ratio is 0.77, which is right smack in the middle of the Zone.
19 blocks protein= 532 cals 14 blocks carb=504 cals. the ratio is 0.94, right on the edge of the Zone.

In addition, I don't know from what you posted whether you were losing the fat during the first month or also in subsequent months. If your stats show that your carb adjustment was successful in helping you to drop bodyfat, then it was a good adjustment. If you didn't drop any bodyfat during this time (the second month), then you may need to look at further tweaking--which might be more of a matter of food choice than actual adjustment of carbs.

You will have to keep monitoring your level of hunger if you increase the protein and fat blocks, especially if you do not raise your carb blocks, because you are essentially changing your zone ratios by doing this. Hopefully that won't be an issue.

I hope I am making sense here... let me know if you need any clarification!

[quote]
Posted By cranberrycat on 07 Oct 2011 02:06 PM
The proper zone ratio of protein:carb is 0.6 to 1.0
19 blocks protein= 532 cals 19 blocks carb=684 cals. The ratio is 0.77, which is right smack in the middle of the Zone.
19 blocks protein= 532 cals 14 blocks carb=504 cals. the ratio is 0.94, right on the edge of the Zone.
[/quote]

532/684=0.78
532/504=1.06
Typo?
.
So, 14 blocks Carbs is a bit low.
15 blocks Carbs = 540 cals = 0.098