My Guide to Fitness: Part 1

[garbageman18]

First I will give you a background bout me even though you prob dont care. Im from Long Island, NY. I know right about now your prob thinking im a guido that does jager bombs but im far from that haha. I am now 21 going into my senior year at UCONN. I am a Right Handed Pitcher for the Baseball team. When I got to school my freshman year I was a chubby kid 6'1 210 18% body fat. Currently I am 207 with 10.1% bodyfat. As you can tell already this plan isnt really for weight loss but boy fat loss. It really doesnt matter what you weigh as long as your body fat percentage is right.

There are seven main parts to this plan. First is a proper lifting routine, proper eating habits, cardio, mental motivation, stretching, supplements, and sleep habits. I know we are all poker players and its hard to get on a good sleep scheduale but this part is also very important. All this information I will be giving you is from the athletic training staff and school doctors.

The first part of this thread is going to be about lifting/cardio:

First off, we are not looking to get "jacked", we are looking to get lean and cut and we can do this without losing massive amounts of weight. When you lift you should be looking to do excercise with high repetition and light weights. You should lift 4 days a week but never lift 3 days in a row. For example I lift Mon/Tues then Thurs/Fri. Below I will list my routine and Part 2 that I will have up tonight will be about proper eating.Also you should start at the lowest possible weight were you feel





Mon - Legs/Shoulders.
Streching (I will get into this more in Part 3 of the thread)
15 min on elyptical. Then 5 min rest.
Everything we do is 12 reps. 3x.
Legpress, calf raises, squats, leg extensions, leg curls.
Shrugs(free weight), pull ups ( hands behind head)(can add weight around waiste for more resistance), resistance band (put foot on band, hold other end and raise up to shoulder hight), side raises(start with dumbells on sides of hips and raise to shoulder height, front raises(same thing but hold dumbells on front part of hips and raise in front of your body)
Stretching.


Tues- Back/Bi's
Streching
15 min on elyptical. Then 5 min rest.
Dumbell Curls, machine curls, hammer curls, bar curls.
Rows(machine) 3 sets dumbs up 3 sets dumbs to the side, Pull downs(machine), one foot rows w/ dumbell (put knee on bench, hang dumbell off the side and do rows)
15 min elyptical
Stretching.


Wed- No lifting.
20 min jog
Abs


Thurs- Chest/Tris
Strectching
15 min on elyptical.5min break.
Flat bench dumbells, decline dumbells, incline dumbells, flys(machine)
Skull Crushers, tri extensions, push ups (add weights for resistance), tri pull downs( go to machine attach grip that looks like a handle, pull down)
10 min on elyptical.
Stretching.


Fri- Abs/Plyometrics
Stretching.
15 min on elyptical.
Do your normal ab routine.
Plyometrics ( I will do a piece on this and show pictures)
10 min on elyptical.
Stretching.




Sat/Sun
off days let your body regroup for the upcoming week.



* I am doing this because I think Leggo is a great site, even though I am not a video subscriber but I have gotten a lot of help by just browsing the forums and reading blogs and enjoy the people on the network. I am a 1/2 reg on FT and Stars and currently takign a shot at 2/4. Just letting you guys know so you dont just think im a fitness freak who browses forums haha. gl to everyone.

[tedtodd]

good stuff man. thanks!

[garbageman18]

ill have part 2 up by early evening tomorrow

[craigthedeac]

Originally Posted by garbageman18

I know right about now your prob thinking im a guido that does jager bombs but im far from that haha.

you nailed it!

good post though btw, looking forward to the rest

[uNIS]

wow thats alot of excercises. tbh I think this program is good for beginners/or someone who does roids lol. but as in poker, there is so many different views on stuff like this, I just dont think its the way to go. I think its a standup thing to do tho, dont get me wrong. I just see fitness from a different angel.

take care!

[garbageman18]

Good for beginnners or someone that does roids? You should prob read the beginning of the article again where i say this is to get lean not jacked. And where you say poker players have a different view of "fitness" you are correct, however there are some athletes if you look into some of the pros blogs on how they love to play basketball and stuff like that. There are going to be more parts of this and maybe i will dedicate the next on to cardio to make some more people happy

[Ikaika]

Thanks for taking the time to write this up gbman. I'm not sure exactly what uNIS is talking about, as this program is very versatile and is a good one for beginners. The total volume of sets isn't bad at all and should let people see how they respond to lots of different exercises.

[uNIS]

Ex: Biceps, we have 4 excercises, 3 set x 12 on each, for a total of 12 set. From MY point of view you either need to be a beginner or doing roids for this routine to be the most profitable IMO. If u've trained for a longer time u can attack ur muscle much better than a total beginner, therefore, doing this many sets will move you backwards instead of forward in your progress, either if its to get leaned or jacked. That is if u train natural.

I think a good physice and good longterm results in poker go hand in hand.
Hope I made myself more clear.

[garbageman18]

You are definitly entitled to your own oppinion. You are right to a degree because I saw a lot of results over the first year where I got definitions and lost my gut. Now this workout is basically for maintaining what I have already because I am at a certain point and I am a pitcher so I am looking to remain flexible up top and get a little more mass on the legs. From my experience of knowing some people who have used some illegal supplements, in their sets they would do more of a high weight low rep routine. For example i curl 35's 12x and some of my friends would do 50 8x 55 6x and 60 4x and then do a super set.

[garbageman18]

Also with the 12 reps 3sets this is just what I do. We are on a strict routine that we have to to follow. Anyone can subtract and add from this, I am just trying to put some info out there and take what you want from it. All of this is from the UCONN athletic staff and our school is well known for athletics and everything they include is for a reason, everything is/was researched and studied to put the best possible program out there.