Kayteuk
Well-known member
Sorry I have only just got this up. I have a hardcore fitness regime going right now, its exhausting and just about physically possible. I am trying to get in the Royal Air Force as a medical officer but I want to be the best in fitness when I get in. Because I love a challenge, and i'm ridiculously and pathetically competitive.
So far I just seem to be gaining muscle very fast, I will post each day's regime in a timely manner, because its very long to type out completely.
Its based on what my Personal trainer gave me to pass the RAF fitness with "Excellent"
. I have been working out every day since May, so don't expect to be able to go and copy this work out straight away. It took me months to build up to this without killing myself.
Here's what I am doing:
My Saturday Routine
6:30am Change and warm up
7am-8am: 1 hour running on treadmill, 1% incline, 7mph.
8am-9am: cycling 10mph for another hour...(It begins to tingle here! And also its time to get out the second hand towel!)
9am-9:30: Relaxing rowing and stretch out, including flexibility training
9:30-10:30am Crunches with ball, Modified plank X 4. Modified side plank on each side X 4 (All for 30 seconds building up to 60), dumbbell curls X 40 on each arm with 8kg, Press Ups (55+ per min....I go for exactly 1 min!) and Sit Ups (55+ in 1 min).
10:30am-11:15: Either work with my PT or do a class called Abs attack!
11:30-12:30: Shower and in to bathing suit, Do 30 Min's worth of crawl in 50m pool, shower again, steam room and sauna and warm down in the sauna as the heat is amazing. And by 12:30 its pretty empty on a Saturday (Because most people have hangovers!)
12:30: Change and then home! And often take the dog for a 2km walk when I get home as a further cool down.
Kcal burnt: 2000
That's what I do on a Saturday, and its my first page to type out from my work out journal as my weeks start on Saturday (I like to think!). I never do this every day, its just plain murder to do it daily!
It burns 1890Kcal for just that routine, with the warm down and dog walk its close to 2000kcal.
I also do not drink Coffee, no more Alcohol at all, no chocolate, and no more take aways. (I slip up on these!) during my work out I will have about 4 bottles of water and 2 protein bars. I also take 3 sweat towels as it gets pretty hot!
I take multivitamins and extra iron every day.
I plan on running the Marathon next year as I love to run, I really love to work out, and I hope you guys enjoyed this as I know I was meant to put it up ages ago!
I do not take any diet supplements, and again I repeat this is not a daily thing! Saturday is my crazy day to myself where I can go wild. Normally its 8am for class. Finish at 5ish, back home to help out, but now I have a bit more time for myself as my sister has some new NHS carers coming round more often.
My Sunday Routine
Arrive about 9:30, get dressed slowly as its a Sunday, I will not move fast for anyone!
9am-10am Warm up with Rowing, crunches and Dumbell curls.
10am-11am Spin class
11am-12pm Yoga Hatha Class
Kcal burnt: 800
(Im lucky my gym gives free classes to members, I love the classes because it means I get to go out and meet new people, as well as have more fun working out!)
Sunday Is carb day! So lots of pasta and water, to keep me going for the rest of the week. I tend to eat Pasta with Fish and lots of Vegtables and fruit. Its my good day as I have time to cook!
My Monday Routine
I do this one at home and try to get my sister to do it with me also.
This is to build up muscle, and I also take some protein supplements with this, as I think supplements are good, protein shakes are awful!
SETS REPS
Modified Plank 4 60 seconds
Back Extension 4 12-15
Isometric Biceps with Towel
Isometric Shoulder with Towel
Calf Raises with Chair 412-15
Lying Leg Curls 4 12-15
Dumbbell Crunches 4 12-15
Dolphin Pose 4 12-15
Dumbbell Side Bends 4 12-15
Hip Flexor 4 12-15
Back Extension 4 12-15
Banana 4
Bridge-Ups 4 12-15
Modified Side Plank 4
Reverse Crunch 4 12-15
Swimming 4 12-15
Stretch After Strength Training
Do 2 dances on my X pole
Thats good strength training.
Kcal burnt: 300 ish
All of the demos for these exercises are on Spark people which i LOVE! This work out dosent really tire me out, I do it over 24 hours to keep busy and when finishing homework and stuff. Its good to get your blood flowing and is easy to do on a day off.
Tuesday: Lazy bum day!
This is my day with the most lectures so I do nothing all day, a bit of meditation, but nothing worth noting. I munch through a lot of food on this day, and usually a lot of tea!
Wednesday: Another Lecture day
I do Yoga and Pilates by my lonesome in my room, and walk my dog about 1 mile.
So far I just seem to be gaining muscle very fast, I will post each day's regime in a timely manner, because its very long to type out completely.
Its based on what my Personal trainer gave me to pass the RAF fitness with "Excellent"
Here's what I am doing:
My Saturday Routine
6:30am Change and warm up
7am-8am: 1 hour running on treadmill, 1% incline, 7mph.
8am-9am: cycling 10mph for another hour...(It begins to tingle here! And also its time to get out the second hand towel!)
9am-9:30: Relaxing rowing and stretch out, including flexibility training
9:30-10:30am Crunches with ball, Modified plank X 4. Modified side plank on each side X 4 (All for 30 seconds building up to 60), dumbbell curls X 40 on each arm with 8kg, Press Ups (55+ per min....I go for exactly 1 min!) and Sit Ups (55+ in 1 min).
10:30am-11:15: Either work with my PT or do a class called Abs attack!
11:30-12:30: Shower and in to bathing suit, Do 30 Min's worth of crawl in 50m pool, shower again, steam room and sauna and warm down in the sauna as the heat is amazing. And by 12:30 its pretty empty on a Saturday (Because most people have hangovers!)
12:30: Change and then home! And often take the dog for a 2km walk when I get home as a further cool down.
Kcal burnt: 2000
That's what I do on a Saturday, and its my first page to type out from my work out journal as my weeks start on Saturday (I like to think!). I never do this every day, its just plain murder to do it daily!
It burns 1890Kcal for just that routine, with the warm down and dog walk its close to 2000kcal.
I also do not drink Coffee, no more Alcohol at all, no chocolate, and no more take aways. (I slip up on these!) during my work out I will have about 4 bottles of water and 2 protein bars. I also take 3 sweat towels as it gets pretty hot!
I take multivitamins and extra iron every day.
I plan on running the Marathon next year as I love to run, I really love to work out, and I hope you guys enjoyed this as I know I was meant to put it up ages ago!
I do not take any diet supplements, and again I repeat this is not a daily thing! Saturday is my crazy day to myself where I can go wild. Normally its 8am for class. Finish at 5ish, back home to help out, but now I have a bit more time for myself as my sister has some new NHS carers coming round more often.
My Sunday Routine
Arrive about 9:30, get dressed slowly as its a Sunday, I will not move fast for anyone!
9am-10am Warm up with Rowing, crunches and Dumbell curls.
10am-11am Spin class
11am-12pm Yoga Hatha Class
Kcal burnt: 800
(Im lucky my gym gives free classes to members, I love the classes because it means I get to go out and meet new people, as well as have more fun working out!)
Sunday Is carb day! So lots of pasta and water, to keep me going for the rest of the week. I tend to eat Pasta with Fish and lots of Vegtables and fruit. Its my good day as I have time to cook!
My Monday Routine
I do this one at home and try to get my sister to do it with me also.
SETS REPS
Modified Plank 4 60 seconds
Back Extension 4 12-15
Isometric Biceps with Towel
Isometric Shoulder with Towel
Calf Raises with Chair 412-15
Lying Leg Curls 4 12-15
Dumbbell Crunches 4 12-15
Dolphin Pose 4 12-15
Dumbbell Side Bends 4 12-15
Hip Flexor 4 12-15
Back Extension 4 12-15
Banana 4
Bridge-Ups 4 12-15
Modified Side Plank 4
Reverse Crunch 4 12-15
Swimming 4 12-15
Stretch After Strength Training
Do 2 dances on my X pole
Kcal burnt: 300 ish
All of the demos for these exercises are on Spark people which i LOVE! This work out dosent really tire me out, I do it over 24 hours to keep busy and when finishing homework and stuff. Its good to get your blood flowing and is easy to do on a day off.
Tuesday: Lazy bum day!
This is my day with the most lectures so I do nothing all day, a bit of meditation, but nothing worth noting. I munch through a lot of food on this day, and usually a lot of tea!
Wednesday: Another Lecture day
I do Yoga and Pilates by my lonesome in my room, and walk my dog about 1 mile.
