View Full Version : Dan's Journal

07-18-2006, 11:33 AM
Hello. I have just joined the site and I can't tell everyone enough how helpful it is. My main goal is to cut down about 10 to 15 lbs. I used to work out hard in school and since have put on about 15 lbs in the past one and a half year. Here is the routine that I am going to be following for probably the next 6 to 8 weeks. I do a lot of moutain biking for my cardio and bike a lot around town rather than driving. If anyone has any suggestions please make them. Today marks the day where I am going to be very serious about my eating and daily workout routines. Cheers to you all.

Weights: (3 days a week)
Day 1
Single Leg Press 8x 8x
Bicycles 20 20 20
DB Flat Press 8x 8x 8x
V-Grip Pulldown 8x 8x 8x
Single Leggers 15 15
Inclined DB Press 8x 8x
Single Leg Curls 8x 8x
Ball Push Ups 10 10

Day 2
Lat Pulldown 8x 8x 8x
Bench Press 8x 8x 8x
Russian Twists 20x 20x 20x
Leg Press 8x 8x
Bench In and Outs 20 20
Alternate DB Press 8x 8x
Iso DB Row 8x 8x

Day 3
Squat 8x 8x
RDL's 8x 8x
Iso High Pulldown 8x 8x
Compound Inclined DB Press 8x 8x
Hammer Curls 8x 8x
Tricep Pushdown 8x 8x
Reverse Sit Ups(Weighted) 20 20
V-Sit Ups 20 20

Cardio: ()
Monday Bike to Lift

Tuesday Bridges 60-90 minutes
Hard on bridges / easy on flats

Wednesday Easy bike 15-20 minutes or Off

Thursday New Bridge Repeats Only
8-14 Climbs total
45-60 minutes

Friday Off
Lots of stretching and resting

Saturday Bridges for 60-90 minutes
Mountain Bike for 90-120 minutes

Sunday Mountain Bike 45-60 minutes
Bike on road easy 30-45 minutes

07-18-2006, 02:51 PM
Lots of Cardio in there. Have you looked at the WBB1 or 2? What about BGB? I am using that and I love it as a workout plan.

07-19-2006, 08:51 AM
Yes I am doing lots of biking as my cardio because I do a lot of moutain biking when I'm not in the gym. I really need to concentrate on my dieting since it seems like from everyone that is so important.

Does anyone think that I can be doing more for the lifting part of my workout? I really want to cut up and become more defined and I'm wondering if my weight portion is enough?

I worked out last night, biked about 8 miles (to and from gym) and did weights but I really don't feel like the weights was enough. Any thoughts would be great.


07-19-2006, 09:41 AM
Well you might want to look into these routines here...as you will see they suggest lower volume to promote your body to hold onto any muscle mass you have as you lower fat.


Hope that helps, and this journal is a big step in the right direction as far as reaching your own goals.

07-20-2006, 10:56 AM

Today I got to the gym and saw that a yoga class was starting. I have had 3 times in the past 5 years that I have caused my back to spasm and many of my trainers and friends suggested doing yoga to help me stretch more. Gave it a try and it was pretty good beyond the inner being stuff and such.

Then did Day 2 of my lifting routine. I think that I need to up the amount of lifting or sets because I feel like I did something but the next day don't seem to be feeling it or hurting as bad when I was doing a much more vigerous routine.

07-20-2006, 12:13 PM
Well, adding more exercises and sets is always great when you enjoy lifting, but at the same time you need to realize overtraining will cut your legs out from under you as far as growing goes and strength.

07-20-2006, 01:30 PM
So you think with the amount of cardio training that I should not be going crazy in the gym? So would one say that the lifting routine I have is the right balance even though its not that strenuous?


07-24-2006, 08:38 PM
This past weekend I was in a mountain bike race. Got some great miles in for my cardio but no lifting since Thursday. Today I biked about 10 miles doing sprints up and down the bridge for an hour. I then went to the gym for 30 minutes before they closed. Tomorrow do a moderate bike workout and do more weights.