I thought I would take this opportunity to share what I do as a RLSH as well as what I do to stay in shape! Heres my chart:
Monday through Saturday, I weight lift. I divided my body into two sections, on Monday, Wednesday, and Fridays I do upper body. On Tuesdays, Thurdays, and Saturday's I do lower body. I also train in martial arts, I currently take Taekwondo. Everyday I eat at least 1 can of tuna, 4 hard boiled eggs, and eat skinless chicken breast. I also drink large amounts of green tea, water, and in the morning and before I go to bed I drink my whey protein shakes. I also balance school out, and I HAVE to focus on my studies. When I have the chance on weekends, I go patroling for at least 2 hours and patrol downtown and its surroundings. I also train in weapons such as staff, swords, & my favorite Nunchucks. Im not the biggest cardio guy, but I do run at least 10 mintues on the tread mill and I also run a few laps at the YMCA and I also do at least 5 minutes on the excercise bike. Every morning depending on what day, I also so a light morning workout before school.
Weight Lifting Specs:
Bench: 175 by myself max
200 with spotter
Incline Bench: 130
Decline Bench: 135 max
Squat: 200 max ( but its been awhile, I hate squating )