That is what I do on Saturdays (today), the only day I lift in the morning. I eat .5 lb. of raw GB before lifting, about 9:30AM, and I don't eat again until 12 hours later. I keep my big dinner meal the same. I like to work out semi-fasted but with a little fuel (the GB) but I keep the large evening meal in my eating window. It works great for me.

This is going to be my schedule starting next week... tell me if this is ok or not

Tues: 20 Elyptical Machine
Wed: 20 Elyptical Machine
Thurs: 30 min of around the house weight training (lunges, squats, pushups etc...)

rest the other days....

I train fasted all the time and it works for me.

Here's an idea of what I do every other day or so:


Bench Press - 65lbs - 3X5
One Arm Dumbbell Row - 45lbs - 3X5
Lying Leg Press - skid only - close stance, not too low - 3X12
Incline Hammer Curls - 20lbs - 3X8
Lat Pulldown - underhand close grip - 112.5lbs - 1X5, 1X4, 1X3
OHP - 45lbs - 3X8 barely
Rack Pulls - 205lbs - 3X5
Decline Bench - abs - 45lbs - 3X5

Cardio - Jump Rope - 'bout 2 minutes, then we had to go.



**********************************************
DL - from floor - 95lbs 1X5, 115lbs 1X5, 135lbs 1X5, 145lbs 1X5
Push Press - 75lbs - 3X5
Back Squat - to bench-touch and go - 115lbs 1X8, 135lbs 1X8, 145lbs 1X5, 155lbs 1X5
Lat Pulldown - underhand, close grip - 100lbs 3X5,
Lat Pulldown - close grip, palms facing each other - 75lbs 1X8, 86.5lbs 2X5
Seated Cable Row - overhand, t-bar, 80lbs 3X5, underhand 80lbs 3X5
Incline Bench Press - 60lbs - 5X5
Straight Bar Cable Curl - 60lbs - 5X5

Cardio - Intervals - 40minutes


*************************
Lying Leg Press - down low, wide, pause - +50lbs 5X5
RDL - 135lbs 1X5, 145lbs 1X5, 155lbs 1X5, 165lbs 1X5, 170lbs 1X5, 175lbs 1X5
Push Press - 70lbs - 3X5
Lat Pulldown - 100lbs - 5X5
One Arm Dumbbell row - 40lb dumbbells - 5X5
Incline Bench Press - 60lbs 3X6, 45lbs 1X8
Decline Bench - Abs - 45lbs - 5X5

Cardio - Hills - Intervals - 40 minutes and 5, 1 minute 8mph sprints thrown in here and there.


It's a push pull routine and I usually do it every other day or every two days or so. Depends on what I feel like.

I looooooove lat pulldowns and cable seated rows. Today was shoulder/delt/tricep day and I killed them!

Have you tried negative chins, Kate?

If you love lat pulldowns, you'll hate me after some negative chins.

I've actually been talking to Kelso about upping my chins and pullups, and REEEEEEEEEEEEEALY focusing on the negatives. You are right, Julia, they are tough but rewarding!

Todays rehab consisted of this-
Soft tissue work- Foam roller, tennis ball, and stretching
Shaolin flexibility routine
Z health- R phase
Super joints routine- equal repetitions for number of years in age.
Knee rehab/training- 3x20 wall squats, 3x 20 box squats, 3x12 kettlebell deadlift
Shoulder rehab- Kettlebell halos- 3x10 each side, kettlebell arm bars, 3 times each arm with 10 second holds. Kettlebell serratus activation drill- 3x15 each arm. Wall push up plus- THROUGHOUT THE DAY.
Core work
Soft tissue work
Captains of crush gripper work
Flexibility routine- all major muscle groups.
More soft tissue work.

This is pretty much a standard day at the minute, some things may change like grip work isnt done daily, and the core work varies day to do, as does what i do with the kettlebell work.

If the negatives are too easy for you, try them with a 25lb dumbbell between your legs.

I was at that point before I drank myself fat again. HAR!

Ben - thank you for that link, as a complete amatuer I often worry about not having proper form, especially since I learn everything from a book or the net.

Julie- that sure doesn't sound good, maybe they'll hold out for a while.

You're welcome. In that case, you might want to invest in Mark Rippetoe's Starting Strength DVD. It's the next best thing to flying down to Wichita Falls to have Coach Rip teach you to Squat, Deadlift, Clean, Press and Bench Press himself. Very well done DVD. Highly recommended!

I like doing the weightless squats with a broom. It really works the legs, thighs and abs. Satya, I think I read you do one-legged squats? Those are tough; I tried a few.

Weightless??? I thought you were the serious type. I'd think you'd be doing BW+BW with iron squats by now. You've been at this for awhile. Train your hip flexors/extensors seriously, ok? It's the biggest, potentially very powerful joint complex in the body. BW only is for beginners. You're ready to step up to the next level. Go for it! Get an Oly bar. Then start throwing some weights on it!

I think I can, I think I can, I think I can!!!

I know you can. Get busy!

I do one legged squats on occasion. BW only now, and I do them to check my balance, form on individual legs. Squats and deadlifts are my mainstay. I do legs twice a week.

And speaking of legs, they are so sore from the sprintervals yesterday! I love having sore legs!

Thanks for these tips. I do a lot of squatting during the course of the day, although I don't do it for exercise. But this idea of keeping the knees over the toes is excellent advice for all activity - I used to get a lot of knee pain from running, but I've managed to make it stop by pointing both my toes and my knees straight forward.

I tried those a few times. They seem really effective, and yes, HARD! I've done them with my free leg out in front of me, and I've tried them while standing on something so my free leg hangs down. But I really know nothing about form.