Andor's Trail

mspowerplant wrote:Well today is my 30th Birthday so I figured id share how a little old lady trains
well here I go


6:30 wake up
6:45 3 cups of black coffee (no sugar)
7:00 breakfast 1 20grms of rolled oats in 1/3 cup of soy milk
7:15 pre workout drink
7:45 begin train
Morning Biceps
5 X 21 curls (weight 25kg)
5 X incline barbell curls (weight 30kg) (reps 10)
3X standing curls (weight 16kg per hand) (reps 12,10,8)
5X lying curls (weight 12kg per hand) (reps min 15)
3X Zotman curls (weight 14kg)
Reps min 20)

8:30-8:45 protein shake
8:45-9:45 rest & post on forums
9:45 Breakfast 2 peach & apple

9:50-11:45 Spot & Motivate Marcus lol
11:45 Lunch 1 75grm tin of tuna + 2 corn crackers
12:00 train + sugar free chewing gum
Core (woopey lol worst part of the day IMO)
8 X 60 sit ups
10x 40 cable rotations
20X20 mountain climbers
8 X 40 Reverse crunches
10X 20 side extensions
12:45-1:00 protein 2
1:00-2:00 read
2:00 lunch 2 1/2 skinless chicken breast stir-fry with 1/2 cup vegies
2:30 swimming
4:00 Dinner 1 tofu and mixed vegies with 20grms egg noodles
4:15 pre workout drink
4:45 Train triceps
5X5 close grip bench (weight 100kg)
3X12 skull crushers ( weight  60kg)
4X15 pull over & press (weight 30kg)
3X10 cross body extension (weight 12kg per hand)
3X12 French press (weight 20kg)
5:00-5:15 muntant mass
5:15-6:00 read/relax and post some random stuff lol
6:00 dinner 2
2x stuffed mushrooms (mince vegies and rice.
6:30 run 1hr usually 10km depending on how tired I am
7:30 sit ups to failure
8:00 shower
8:30 movie or read & snack 1/2 a cup of banana chips
10:00 last protein
11:00 bed

well thats a average day while getting comp ready
I work core everyday & one major body part a day arms,legs,back,shoulders and chest twice a week. Im a cal depleted diet and drink upto 8litres of during the day.
Do Not try this at home without seeking Medical advice first

Pyrizzle wrote:Happy birthday Love!!!

Ps: I got worn out just reading your routine. LoL

ctnbeh13 wrote:Happy birthday to You! We're still celebrating it here in the States.

mspowerplant wrote:

Pyrizzle wrote:Happy birthday Love!!!

Ps: I got worn out just reading your routine. LoL

thanks pyrizzle!!
Id like to say that's a easy day but id be lying lol
as I get older I seem to push myself even more.
maybe its the fear of not getting where I want to be or just cause I don't want to get older and think I can out run it LOL

Oet wrote:Any good tip on not time consuming exercises you can complete in your own home (no tools) to strengthen your inner body? Like, not for looking good, more like feeling good? I've gotten a bit, lazy (read: no time to work out) lately...

mspowerplant wrote:

Oet wrote:Any good tip on not time consuming exercises you can complete in your own home (no tools) to strengthen your inner body? Like, not for looking good, more like feeling good? I've gotten a bit, lazy (read: no time to work out) lately...

Hey Oet,

Well there's yoga, tai-chi multiple other wellness type other exercise.
There is also a whole new style of power based body weight movements involving furniture and your own body this can get quite time consuming.
I myself do not do yoga as my flexibility is deplorable at low body fat.
But I do have some awesome ebooks I can upload you on any free style training if that would be of any help...

hopefully this has helped. good luck!