Results 1 to 19 of 19

Thread: You asked for it: My routine etc.

  1. #1
    Veteran Member Isolabella's Avatar
    Joined
    Apr 2004
    Location
    Detroit MI
    Posts
    414
    Thanks
    0
    Thanked 2 Times in 2 Posts

    Default You asked for it: My routine etc.

    I'm nowhere near qualified to be posting a routine or diet, but so many people have asked what I do, so here it is. Experts please feel free to correct any mistakes I've made. Spellcheckers bugger off.

    DIET:
    http://www.criticalbench.com/samplediets.htm

    I LOOSELY follow the female diets on this page. (These are for serious trainers) I eat the eggs and turkey breakfast with a 1/2 grapefruit most of the time cause it really seems to kickstart my mornings, and I love fish and protein shakes. I rarely cook, and dine out a lot. I do eat every 3 hours or so, 5 meals a day.

    Here's a healthy grocery shopping list:
    http://www.bodybuilding.com/fun/stella9.htm

    Printable:
    http://www.bodybuilding.com/fun/stella9a.htm

    EXERCISE:
    www.bodybuilding.com has an exercise database which shows excersizes by body part and even has video tutorials.

    I'll tell you what I do, but that doesn't mean it's what you should do. I'm not a personal trainer, nor do I consider myself to be qualified to design workout programs for anyone. Please read here for more information (Especially about "toning up" and diet): http://forum.bodybuilding.com/showthread.php?t=659486

    AND http://forum.bodybuilding.com/forumdisplay.php?f=14

    AND http://www.stumptuous.com/cms/displayarticle.php?aid=76

    There is a plethora of information here and if you join the site, as long as you have read through the stickies before you post questions, the people there are very helpful.

    When I first started, I went to the gym 5 days a week and just did cardio, working my way up from 10 minutes a day to 30 minutes. I had ballooned up to 155 lbs at the age of 24. I've stayed around 118 for years now (I'm 34). (It was a huge accomplishment just to get my butt to the gym in the beginning). Then I hired a personal trainer and knocked my days at the gym down to 3 sessions a week. I have been doing pretty much the same stuff, mixing up my routines for the last 10 years, without a trainer the last several years. (I think it's very important to have someone show you the proper form etc..)

    Currently I'm doing a 3 day split: Chest and triceps one day, butt and legs another, and finally back and biceps.

    I always warm up with a brisk 10-15 minute walk on the treadmill to get the blood circulating to my muscles. I finish with crunches on an incline bench with a medicine ball, (you can do just as much damage in the beginning with regular crunches/crossovers) 30 minutes on the treadmill at a brisk pace, then stretching. It's important to gradually slow your pace after the 30 minutes (cooldown for 5-10 min) rather than abruptly stop, to avoid lactic acid build up or something like that ) I'll admit I'm not a fan of running, though I probably should be. When I do cardio, at the gym, I stick with my fat burning target heartrate on the treadmill. It works well for me, and I get plenty of stamina building cardio elsewhere. I'm just telling you what I do, other machines may benefit you more. My goals are to have a firm perky ass, a nice V, sexy legs, back and shoulders/arms, and good posture. When I first lost all the weight I looked like a stick figure with the flattest ass on the planet and square hips.

    Please read up on breathing before working out. It is important to keep the blood oxygenated. I focus on breathing and form, and I move very slowly holding the last rep, releasing even more slowly to get the most out of it. I left out some exercises cause I'm just pooped right now.

    Chest and Triceps Day:

    10 Min Treadmill

    5 or more of the following:
    (I pyramid my weights to add muscle. Lowest weight I do 12 reps, higher weight 10 reps, highest wieght 8 reps)

    Assisted Dips
    Bench Press
    Butterflies
    Cable Tricep Extensions
    Dumbell Pullovers
    Dumbell Flies
    Push-ups
    Shoulder Press
    Skull Crushers
    Crunches
    30 min Treadmill (with 5 min cooldown)
    10-15 minutes of stretching

    Butt and Legs Day:

    15 Min Treadmill

    Calf Raises
    Hack Squats
    Thigh/Hip Abductor
    Thigh/Hip Adductor
    Leg Curls
    Leg Press
    Leg Extensions
    Squats
    Stiff Legged Deadlifts
    Walking Lunges

    Back and Biceps Day:

    10 Min Treadmill

    Assisted Pullups
    Back Extensions
    Bicep Curls
    Concentration Curls
    Dumbbell Incline Shoulder Raise
    Front Lat Pulldowns
    Hammer Curls
    One-Arm Dumbbell Row
    Seated Cable Rows
    Shrugs
    Straight-Arm Pulldown
    Underhand Cable Pulldowns
    Wide-Grip Lat Pulldown
    [SIGPIC][/SIGPIC] Time is a precious currency. Don't waste your own, or steal it from others. No matter how much you think they have, or how little value you give them. - Me http://www.youtube.com/profile?user=isolabella

  2. #2
    Featured Member Jezzebelle's Avatar
    Joined
    Aug 2007
    Location
    Wales, U.K
    Posts
    1,313
    Thanks
    67
    Thanked 100 Times in 60 Posts

    Default Re: You asked for it: My routine etc.

    Im selling my treadmill, its dangerous. The ribbon keeps tightening and/or slipping, and makes you lunge!

    Its like Jog Jog, tippy tippy! Luuunge.
    A civilian spends money to look good
    A stripper looks good to make money
    A civilian may be after your wage
    A stripper laughs at your wage

  3. #3
    Veteran Member
    Joined
    Jan 2007
    Posts
    418
    Thanks
    0
    Thanked 1 Time in 1 Post

    Default Re: You asked for it: My routine etc.

    Ok, I have a question. How the heck do you do skull crushers without a spotter? I used to do them when I had a trainer, but am so scared I'm gonna hurt myself without someone there to spot me! Is there a comparable exercise I can do instead? Thanks.

  4. #4
    Featured Member DSUsb19's Avatar
    Joined
    Sep 2004
    Posts
    1,134
    Thanks
    0
    Thanked 2 Times in 2 Posts

    Default Re: You asked for it: My routine etc.

    I've developed very bad tendinitis in my left elbow from too many triceps exercises. Two of them that I've found to be as effective as regular skull crushers are one-armed dumbbell skull crushers. The other is done by lying flat on the bench, taking a dumbbell and holding your arm straight up as if you were about to do a single-arm skull crusher, then bending the elbow across your chest towards the opposite shoulder, then raising it back.
    The most growth I've seen, however, comes from unassisted dips and hammer pull downs. I've gotten a lot of size from those 2 alone.


    This link should lead you to the video on the across the chest triceps extension. http://www.bodybuilding.com/fun/2003...eddbtriext.wvx
    Last edited by DSUsb19; 11-04-2007 at 09:33 AM.
    *~If you play with reservation, you never play to your full potential.~*

    *~In wine there is wisdom.
    In beer there is freedom. In water there is bacteria. ~*

  5. #5
    God/dess sxybrat07's Avatar
    Joined
    Jan 2006
    Location
    in yer bum
    Posts
    3,827
    Thanks
    0
    Thanked 12 Times in 11 Posts

    Default Re: You asked for it: My routine etc.

    Thank you! Would you mind posting some ideas of what you eat and where you eat when you go out? Some weeks I simply can't cook and I feel like I end up eating too much junk.
    I believe you Dottie and you have my support

  6. #6
    Vivacious
    Guest

    Default Re: You asked for it: My routine etc.

    I love all these articles, thank you!

  7. #7
    Featured Member mercedez's Avatar
    Joined
    Jan 2004
    Location
    lalala land
    Posts
    1,073
    Thanks
    1
    Thanked 0 Times in 0 Posts

    Default Re: You asked for it: My routine etc.

    i LOVE THE BODYBUILDING.COM
    FORUM!!!!!!

  8. #8
    Featured Member Corey's Avatar
    Joined
    Feb 2003
    Location
    LA,CA,USA
    Posts
    1,610
    Thanks
    127
    Thanked 66 Times in 53 Posts

    Default Re: You asked for it: My routine etc.

    umm....what's a skull crusher?
    (Formerly known as 'Korina')

  9. #9
    Featured Member DSUsb19's Avatar
    Joined
    Sep 2004
    Posts
    1,134
    Thanks
    0
    Thanked 2 Times in 2 Posts

    Default Re: You asked for it: My routine etc.

    Quote Originally Posted by Corey View Post
    umm....what's a skull crusher?


    Take a plate-loaded e-z curl bar, lie on your back on a bench. Take the bar, bending at the elbows, and lower it to right above your forehead. Press it back up until your arms are extended. It's called a skull crusher because if you lose the bar or can't press it, it'll crush your forehead, or skull.
    http://www.bodybuilding.com/fun/vide...icepspress.wvx
    *~If you play with reservation, you never play to your full potential.~*

    *~In wine there is wisdom.
    In beer there is freedom. In water there is bacteria. ~*

  10. #10
    God/dess ExoticEngineer's Avatar
    Joined
    Sep 2006
    Location
    Arizona
    Posts
    3,335
    Thanks
    0
    Thanked 59 Times in 29 Posts

    Default Re: You asked for it: My routine etc.

    Thank you for posting this.




  11. #11
    God/dess greenidlady1's Avatar
    Joined
    Jul 2005
    Location
    North Carolina
    Posts
    4,183
    Thanks
    0
    Thanked 14 Times in 12 Posts

    Default Re: You asked for it: My routine etc.

    Thank you for posting this for us. What type of ab work do you do?

  12. #12
    ruru123
    Guest

    Default Re: You asked for it: My routine etc.

    sorry if im dumb...lol...but did u say u ballooned up to 155lbs because of working out everyday with cardio? i do over an hour of cardio (broken up) a day....is that bad? and do weights every second day....not as much as i should be doing, but i hate weights....

    thanks for your advice hun~!

  13. #13
    Veteran Member Isolabella's Avatar
    Joined
    Apr 2004
    Location
    Detroit MI
    Posts
    414
    Thanks
    0
    Thanked 2 Times in 2 Posts

    Default Re: You asked for it: My routine etc.

    You're welcome everyone.

    And thank-you DSUsb19 for answering the questions.

    Greenidlady1 I always do crunches on an incline bench with a medicine ball, and crossovers after every workout, then some random ab exercise to make it interesting. My abs wouldn't show much at all if it wasn't for my diet.

    Which brings me to Sxybrat07's question. I eat a lot of sushi, Tim Hortons, salads, salmon or other fish when I'm out for dinner (at least once a week). I don't deprive myself however. If I want pizza, a burger, good hot dogs, ice cream, cheesecake, chocolate, a soda etc. I have it and enjoy the eff out of it. Oh and every now and then a really good steak.

    And Ruru123, lol. No, I got fat. The beer drinking, fast food, and junk food caught up with me.

    Meh, I dunno about the cardio. Depends on how active you are otherwise and how vigorous your cardio is. I personally like to give my body time to rest and repair.

    Holy crap it's 8:30 am. No time to spellcheck. g'night all
    [SIGPIC][/SIGPIC] Time is a precious currency. Don't waste your own, or steal it from others. No matter how much you think they have, or how little value you give them. - Me http://www.youtube.com/profile?user=isolabella

  14. #14
    God/dess ahmeerah's Avatar
    Joined
    Jan 2007
    Location
    Center of the World.
    Posts
    3,128
    Thanks
    66
    Thanked 82 Times in 51 Posts
    My Mood
    Breezy

    Default Re: You asked for it: My routine etc.

    odybuilding.com has great info.

    Regarding cardio, I tell my clients that just focusing on cardio is a great way to stay the same (stay fatter than they'd like). To slim down and whittle, weight training is key (and not with barbie weights).

  15. #15
    Featured Member
    Joined
    Feb 2007
    Posts
    1,662
    Thanks
    1
    Thanked 13 Times in 9 Posts

    Default Re: You asked for it: My routine etc.

    Thanks for posting. Your body IS amazing!

  16. #16
    God/dess Kylea2's Avatar
    Joined
    Nov 2007
    Location
    Denver & San Fran
    Posts
    6,907
    Thanks
    181
    Thanked 2,002 Times in 1,285 Posts

    Default Re: You asked for it: My routine etc.

    I agree that lifting weights is key. A lot of people will do one day of weights and the next day cardio, to let the muscle from weight lifting rebuild. I went through the exact same thing sweet mama stringbean, and it took me a long time to figure out that weights are key.

  17. #17
    Veteran Member AmberHoney's Avatar
    Joined
    Mar 2007
    Location
    Wonderland
    Posts
    593
    Thanks
    0
    Thanked 34 Times in 21 Posts

    Default Re: You asked for it: My routine etc.

    *posts just so I can sub later lol*

    Detroit...hmm. My neck of the woods.

    Recommend a personal trainer for an out of shape escort

  18. #18
    AlexxaHex
    Guest

    Default Re: You asked for it: My routine etc.

    I'm gonna save this link. Thank you so much for posting. You look amazing Isolabella!!

  19. #19
    God/dess VegasPrincess's Avatar
    Joined
    Aug 2006
    Location
    MKE
    Posts
    4,660
    Thanks
    2
    Thanked 182 Times in 40 Posts

    Default Re: You asked for it: My routine etc.

    I think everyone's body is different. As a clasically trained ballet dancer who is 6 credits short of earning her BFA in dance, I am pretty damn sure I know what I am talking about in all regards of excercise, diet and fitness...FOR ME. You know what I mean? I have taught pilates and personal trained while I was in college, and was able to work with people to great success. However, I firmly believe that what works for one person may not neccessarily work for another... we don't all have the same body!!

    For me personally, I love weight training and it's a must for definition... plus muscle burns more calories than fat and will keep you skinny. but, there are different KINDS of weight training. Using your own body as resistance by doing pilates, dancing, and things like lunges is as effective as weight training *for me.* I also put in many more hours at these activities than most people do...so, that's something you have to evaluate as well. For me, I weight train with actual weights 1 day a week arms, and 1 day a week legs. If I do more than this (on top of my normal activities) i would look nasty muscular. Believe me, I have gone overboard on the work outs before and looked BAD and had to take like a month off the gym at a crack.

    Also, for me, I don't believe in watching my diet. I watch portion control and I try to make sure to eat the proper quality of food.. (IE I try not to each much processed food) because it is bad for your body. If I want to make burgers for dinner, I will buy some nice meat and some whole grain buns and use quality sauces and cheese. I also am the type of person that is very intune with knowing when their body is full and done eating. For instance, I often eat about 1/4 of my food from a resturaunt and take the rest home. That's ME. some people will just not stop eating til their food is gone, and those are the people that have to measure every meal. I personally believe if you really are in tune, you will know when to eat, when to stop.

    Also, not that I am a drunk ass, but I do enjoy my wine and cocktails. I have never found that this has impacted my weight, where as other people gain weight from looking at a beer.

    I would like to stress at the end of this article that I dance about 4 hours a week, run about 3, do pilates about 2, ab work about 2, arms 1 hour, and legs 1 hours. This is probably why I can fuck-off on the diet issue, and why I can't do so much resistance training. Most people don't enjoy excercise to the point I do, and have to eat less as a result. It's a trade off.

    The point I am trying to make is I believe you have to experiment with routines, read and study, and find out what works FOR YOU. This is the best thing to do.
    Sexy Jasmine after getting fucked over at work:

    God loves strippers and when guys do things like that its an automatic ticket to HELL!


    Quote Originally Posted by anomar View Post
    Perhaps you stopped spending money on her. Strippers need money to operate. They are like coin operated juke-boxes of love.

Similar Threads

  1. Because TOO asked me to:
    By Golden_Rule in forum Customer Conversation
    Replies: 19
    Last Post: 06-01-2008, 05:56 PM
  2. Because TOO asked me to:
    By Golden_Rule in forum Club Chat
    Replies: 4
    Last Post: 05-29-2008, 04:56 PM
  3. I asked once or twice before but
    By High_Heel_Lover in forum The Lounge
    Replies: 2
    Last Post: 05-24-2007, 11:24 AM
  4. do u have a LD routine?
    By jaizaine in forum Stripping (was Stripping General)
    Replies: 14
    Last Post: 12-05-2006, 09:32 PM
  5. for those of you that asked
    By greenidlady1 in forum Body Business
    Replies: 8
    Last Post: 06-30-2006, 09:53 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •