A Workout For You - SoberRecovery : Alcoholism Drug Addiction Help and Information

Shorty73 · 03-03-2012, 09:36 AM

During my Recovery I’ve been working out and was put on this routine and I’m seeing results fast so I thought I should share it with my SR family!

Week 1 and 3
Mon= Chest, Tricep, Shoulders, Abs
Tues = Back, Bicep, Legs
Wed= Rest
Thurs= Chest, Tricep, Shoulders, Abs

Fri= Back, Bicep, Legs
Sat= Rest
Sun= Rest

Week 2 and 4
Mon= Chest, Biceps, Abs
Tues= Rest
Wed= Back, Triceps
Thurs= Rest

Fri= Shoulders, Legs, Abs
Sat= Rest
Sun= Rest
I’ve been going light weight on weeks 1 and 3 with more reps and heavy weight on weeks 2 and 4 with less reps. Its been working so far and my cardio is jumping rope or running in place for 3 to 5 mins. Also a quick recovery for your muscles is a whey protein shake with instant oatmeal tastes pretty good too lol
Give it a try

Ghostly · 03-03-2012, 10:58 PM

Congrats on finding a program that is working for you! Sounds like you are having fun while seeing positive results...which is important.

Personally, this is not the type of regimen I would choose for myself, but that's the great thing in that there are so many different activities to choose from.

FYI...whey has dairy, and oatmeal has gluten, so neither of those are good PWO options for me.

Keep at it and keep us posted!

Shorty73 · 03-04-2012, 09:44 AM

Ghostly, that's exactly how i feel i tried different kinds of workout routine's and i would plateau. This routine keeps my muscles shocked so ill keep you posted

Yes i know whey is a dairy and oatmeal has (gluten) which if you're trying to lose weight you shouldn't eat but its also a protein and that's why i add it to a protein shake because of being on a high protein diet. I'm trying to put on 15 to 20 more lbs by summer and doing it the cheap way

Getting healthy can get expensive. If you have any tips please let me know, i'm always trying to learn and try new things

Ghostly · 03-04-2012, 11:35 AM

I just meant...some people don't do well with dairy. I am one of them. A lot of people don't do well with gluten. I am one of them. I avoid both.

Best thing to do is see how things affect you and make changes accordingly. I'm not suggesting you should or shouldn't have your shakes though.

Inexpensive protein = eggs, and I eat a lot of em.

IMHO, A healthy 15 - 20 lbs in a few months is a lot to add. Be careful.

DaveVelasco · 03-12-2012, 03:32 AM

Nice one. You know what, I have a daily routine too - just like you! Though sometimes I fail to do some work out since I always have to hurry and leave for work.

DaveVelasco · 03-21-2012, 07:18 AM

Hey! I have tried your suggestions for work out. It feels good to me. I am going to continue it and will see for further results on it. I like it.

KrispyJordan · 03-21-2012, 07:32 PM

Good routine.. But I think 2 days rest is better?

Shorty73 · 05-06-2012, 07:54 PM

This routine works for me. I'm not trying to body build but get healthy and get rid of this beer gut Ive developed over my drinking yrs

. Wednesday, Saturday and Sunday are my rest days for this routine

. Ive put on 13 pounds of lean muscle since March and feel great

03-03-2012, 09:36 AM	#1 (permalink)
Shorty73 Member Join Date: Feb 2012 Location: El Paso Tx Posts: 19	A Workout For You During my Recovery I’ve been working out and was put on this routine and I’m seeing results fast so I thought I should share it with my SR family! Week 1 and 3 Mon= Chest, Tricep, Shoulders, Abs Tues = Back, Bicep, Legs Wed= Rest Thurs= Chest, Tricep, Shoulders, Abs Fri= Back, Bicep, Legs Sat= Rest Sun= Rest Week 2 and 4 Mon= Chest, Biceps, Abs Tues= Rest Wed= Back, Triceps Thurs= Rest Fri= Shoulders, Legs, Abs Sat= Rest Sun= Rest I’ve been going light weight on weeks 1 and 3 with more reps and heavy weight on weeks 2 and 4 with less reps. Its been working so far and my cardio is jumping rope or running in place for 3 to 5 mins. Also a quick recovery for your muscles is a whey protein shake with instant oatmeal tastes pretty good too lol Give it a try __________________ Stay in the center and embrace peace, simplicity, patience and compassion!

03-03-2012, 10:58 PM	#2 (permalink)
Ghostly Groovy Dancer Join Date: Apr 2010 Location: The States Posts: 3,894	Congrats on finding a program that is working for you! Sounds like you are having fun while seeing positive results...which is important. Personally, this is not the type of regimen I would choose for myself, but that's the great thing in that there are so many different activities to choose from. FYI...whey has dairy, and oatmeal has gluten, so neither of those are good PWO options for me. Keep at it and keep us posted! __________________ Won't you look down upon me Jesus? You've got to help me make a stand. You've just got to see me through another day. My body's aching and my time is at hand, I won't make it any other way. - James Taylor

03-04-2012, 09:44 AM	#3 (permalink)
Shorty73 Member Join Date: Feb 2012 Location: El Paso Tx Posts: 19	Ghostly, that's exactly how i feel i tried different kinds of workout routine's and i would plateau. This routine keeps my muscles shocked so ill keep you posted Yes i know whey is a dairy and oatmeal has (gluten) which if you're trying to lose weight you shouldn't eat but its also a protein and that's why i add it to a protein shake because of being on a high protein diet. I'm trying to put on 15 to 20 more lbs by summer and doing it the cheap way Getting healthy can get expensive. If you have any tips please let me know, i'm always trying to learn and try new things __________________ Stay in the center and embrace peace, simplicity, patience and compassion!

03-04-2012, 11:35 AM	#4 (permalink)
Ghostly Groovy Dancer Join Date: Apr 2010 Location: The States Posts: 3,894	I just meant...some people don't do well with dairy. I am one of them. A lot of people don't do well with gluten. I am one of them. I avoid both. Best thing to do is see how things affect you and make changes accordingly. I'm not suggesting you should or shouldn't have your shakes though. Inexpensive protein = eggs, and I eat a lot of em. IMHO, A healthy 15 - 20 lbs in a few months is a lot to add. Be careful. __________________ Won't you look down upon me Jesus? You've got to help me make a stand. You've just got to see me through another day. My body's aching and my time is at hand, I won't make it any other way. - James Taylor

05-06-2012, 07:54 PM	#8 (permalink)
Shorty73 Member Join Date: Feb 2012 Location: El Paso Tx Posts: 19	This routine works for me. I'm not trying to body build but get healthy and get rid of this beer gut Ive developed over my drinking yrs . Wednesday, Saturday and Sunday are my rest days for this routine. Ive put on 13 pounds of lean muscle since March and feel great __________________ Stay in the center and embrace peace, simplicity, patience and compassion!

03-12-2012, 03:32 AM	#5 (permalink)
DaveVelasco Member Join Date: Jan 2012 Location: Austin, Texas Posts: 133	Nice one. You know what, I have a daily routine too - just like you! Though sometimes I fail to do some work out since I always have to hurry and leave for work.

03-21-2012, 07:18 AM	#6 (permalink)
DaveVelasco Member Join Date: Jan 2012 Location: Austin, Texas Posts: 133	Hey! I have tried your suggestions for work out. It feels good to me. I am going to continue it and will see for further results on it. I like it.

03-21-2012, 07:32 PM	#7 (permalink)
KrispyJordan Member Join Date: Mar 2012 Posts: 13	Good routine.. But I think 2 days rest is better?

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