“Full-Body Pre-Workout Routine”

How would you like a heart beating, blood pumping, warm up, to get going for your day or as a pre workout.

This routine is a good one. Ok. Maybe only in eyes, but if you tried it, I am sure you would to.

I am hoping that you have already taken your pre workout pep drink and are feeling it.

I do my best to have have at least 2 ltrs of water on hand and if possible a bcaa drink for a chaser.

You can use this routine and please use it at your discretion as I am no trained professional or certified anything.

I am just a guy who almost died while being sick. Laying in the hospital bed for 3 days with time to reflect.

When I got home, I went to work researching on life style changes to get better.

I was 235 lbs with a 44” waist at 6’1” tall.

Oh yes and I ride bike long distance, up until just recently when my covid induced asthma has begun to prevent me from recovering quickly.

I have put the bike aside and while recovering till I can again, I was think I could help some one under similar conditions.

This is new to me and hope it helps anyone out there.

My routine is as follows.

  1. With 10 lb dumbbells do 3×15 slow overhead press to mid range dumbbell squat. 1a) go slow as it is your first move and feel your muscles activating and while I semi squat position you might feel your legs working to.
  2. With a broom handle or light barbell, hold the handle with one hand on each end. Doing circles over your head and behind your back. Stretching your chest, shoulders, arms and your back. Try 4×15, Alternete direction twice for so you do 4 sets total.
  3. With same handle, place it behind your head, on your shoulders. Do 3×15 resting 30 seconds between sets
  4. With handle still on shoulders and you will now do good mornings. Feeling it from your toes and ankle all the way up your back.
  5. Now with handle still on your shoulders. Do bodyweight squats 3×15 reps. Resting 30 seconds between sets.
  6. Now laying on your back, perform 30 sit ups or what ever you can do. We will build from where you start.
  7. Legs raises are next. 3×15
  8. On to I like to do a body weight bridge 3×15
  9. Final move is an wheel roll out. 3×15

This is the routine. List form

  1. Overhead press to dumbbell squat 3×15 slowly.
  2. Overhead circles 3×15
  3. Trunk twists. 3×15
  4. Good mornings 3×15
  5. Squat 3×15
  6. Sit ups 3×30 (or what you can do now and build from there)
  7. Leg raises 3×15
  8. Bridge 3×15
  9. Ab wheel rollout 3×15

I have found that if you do each one in a set and do it 3 times with 30 second to a minute rest between sets. Really gets you going for what lays a head.

I hope this works for you or you find some of it beneficial and you can modify it anyway you want it.

Do less if that’s all you can do. Be best if you want to follow your progress, is to journal it in a subject book.

When you are finished it you may move on to your workout or maybe that starts your day in a positive way.

Possibly you could have a protein, Glutamine, and Creatine shake to help nourish your muscles.

With this routine and my 6 day workout regimine, i got onto, which I will share as well as the decision to use Intermittent Fasting as my life style change.

In 3 short years of consistentcy I got to 180 lbs with a 34 inch waist and the most muscle I have ever had on my body in my life.

This me now.

I hope enjoyed this and are looking forward to more along with routines and recipes and tips I used to get his way and am able to say this way going on 8 yrs later. Oh yeah. I am now 58.

Please join me again, leave comments and questions. Like. Share. Subscribe for more.

Thanks for your time and talk soon.

Asking advice

Hello all. Hope your day is treating you well.

I am here today asking for advice about working out and nutrition.

I have been working out consistently now for about 7 years. I have successfully lost 50-60 lbs and have kept it off. My lowest weight was about 175 lbs. Down from my highest of 235 w/44 inch waist. My waist now is about 32-34. All done with the help of working out , nutrition and riding my bike long distances.

Even though I have been working out and doing my best to stay consistent. I do find it very hard to stay the course with so many distractions. Food and snacks to start. Then you have family and work ( if you do ).

Couple questions if you don’t mind answering please and thank you.

  • How do you stay the course and stay consistent.
  • How do you find meal prep. Easy. Difficult. Time consuming.
  • Do you have a specific time and or day you do your meal prep.
  • If you have a physically demanding job. How do you find time and or energy to work out.
  • With meal prep and cost of food rising in the last little while. How have you adapted and found better ways that could or do save you money and or time.

Thank you for this time with you. I hope you all have a great rest of your day and hope to chat again soon. Till then. Dave.

Supplement stacks I use.

Pvl. This is my newest stack I take once a day in the morning.
This is my pre-workout stack. I sip this from 8am-12 pm during the week to help me get thru morning as I am fasted at that time.

Hello all. Hope your day is treating you well. I have been seriously working out for about 5 years now and have dabbled a bit with using supplements as a way to add more to my diet.

I had a scare well let’s see. I am 56 now and my scare was 6 years ago last November. I had been sick for weeks prior and getting sicker. Losing weight by the ice cream bucket (literally). By the time I gave in and had to have my twins come and rescue me. They had to help me walk down the stairs to the car and drove me straight to the hospital. They were very worried for me.

Before I got sick k weight about 235 at my heaviest. Now going into the hospital I was not that. I got admitted for three days and was on bolus drip, for what seemed like 8-10 hrs. 5 bags of saline for sure.I was on it for all three days I was there. The Dr. Determined that I had developed H-Pylori. Bacteria infected my stomach. He also suspected I lost about 45-50 lbs during my 6 weeks I was sick.

After the 3 days I was released and went back home. I went back to my old eating habits again n gained back the weight back to about 235 lbs or so n now I had a 44 inch waist.

Now this time was different tho. I felt real sluggish n tired all the time. Not good.

I started doing research and stumbled upon Intermittent Fasting. Found it to be interesting and a possible bridge between what I am to what I could be. I picked the 16/8 pattern.

I went shopping and loaded up on chicken (my favourite other then pork). Got fruit and veggies. Looked also into meal prep. All of this I will touch on as we grow in this blog.

I also dropped my 2-3 2 litres of Pepsi I drank everyday. Not the best thing to have I am sure.

Right away I had the cravings for sugar but I willed my way to water and to replace my sugar I turned to fruit. Apples and such, that relieved the craving and I started to lose weight quite quickly.

Over the course of a few months along with developing a manageable workout routine (which I will also touch on as we grow along), the weight seemed to fall off.

This where I started at about 235 lbs and a 44 inch waist. Did not like how I felt or looked.
Now this is me today. I have been able to keep the weight gain down. I hover around 190-205 right now depending on if it’s thru the week or over the weekend. I have been able to keep from gaining it all back for over 5 years now and counting. At my lowest weight of 175 lbs and a 32 inch waist, before I started want to gain a bit back in the form of muscle.

I still do my best to be good every day but I will tell u that it is a battle. Takes a lot of effort and thoughtfulness and consistency to be able to over come. I have to say I have a sweet tooth the size of the world and would love to live on sweets but the man made sweets are in no way good for you for the long term.

Please keep fighting the good fight and if you are thinking about a change in your day to day eating habits and ever wondered if I.F. Intermittent Fasting works or not. I can tell you that for me it did and I still am doing my best to follow 16/8 the best I can. Of course I have good days and some are bad. I do my best to not beat myself up about it and do what I can to get back on the horse (so to speak) and continue on this tricky journey.

Thank you for hanging in there. I know this maybe a bit long but had to get the information out there and let you know what I have done and know also if you try and put it in to practice you to can do it.

Let me be the first to congratulate you for attempting to change and the first step is always the hardest. Congrats to you all.

If you have any questions please feel free to ask. Let me say tho. I am not a medical professional just an average guy who took time to do alot of research and tried very carefully different ways to lose weight and losing faith till I found what worked for me.

Thanks again for your time. If you enjoyed the read. Please let me know. Like. Comment. Share. Subscribe. And I hope to hear from and or see your successes come to life. Please now have a great rest of your day and I will continue to walk this awesome journey with you if you are willing and wanting to continue with me. Chat soon