What is your workout routine?

[NeonspeedRT]

Ok,
So we have the thread about weight lifting. So lets talk about your routine? Give some specifics. How many days a week do you do cardio? How many days do you lift? How do you break up your routine?

Back when I used to work out on a regular basis I would do:
Week 1
Monday: Chest, Back, Shoulders
Tuesday: Cardio
Wed: Legs, Biceps, Triceps, Abs
Thursday: Cardio
Friday: Chest, Back, Shoulders
Saturday: Some kind of alternative cardio (mountain biking, tennis, ect)
Sunday: Free day

Week 2
Monday: Legs, Biceps, Triceps, Abs
Tuesday:Cardio
Wed: Chest, Back, Shoulders
Thursday:Cardio
Friday: Legs, Biceps, Triceps, Abs
Saturday: Alternative cardio
Sunday:Free day

Then just keep flipping the weeks around. After the week 2 routine I would go back and do the week 1 again and so on. Unfortunatly that was a few years ago. Now to get into better shape and healthier, i'm going to have to do cardio at least 4 or 5 days a week. I hate cardio :panic:

[Rider]

When I'm building muscle this is what I do:

Monday - Chest and Triceps 4 exercises 3 sets of 10 reps each exercise.
Tuesday - Back and Biceps 4 exercises 3 sets of 10 reps each exercise.
Wednesday - Shoulders and Legs 4 exercises 3 sets of 10reps each exercise.
Thursday - Chest and Triceps 4 exercises 3 sets of 10 reps each exercise.
Friday - Back and Biceps 4 exercises 3 sets of 10 reps each exercise.
Saturday - Shoulders and Legs 4 exercises 3 sets of 10 reps each exercise.
Sunday - Off

When I want to cut or lean out I do this:

Monday - Chest and Triceps 4 exercises 4 sets of 12 -15 reps each exercise
Tuesday - 45 minutes of cardio Burn a minimum of 600 calories on elpitical
Wednesday - Back and Biceps 4 exercises 4 sets of 12 -15 reps each exercise
Thursday - 45 minutes of cardio Burn a minimum of 600 calories on elpitical
Friday - Back and Biceps 4 exercises 4 sets of 12 -15 reps each exercise
Saturday - 45 minutes of cardio Burn a minimum of 600 calories on elpitical
Sunday - Off

[smileyman]

I have heard good things about alternating your routine in order to confuse the muscle groups and get better results. Good thing to since I can't keep a consistent schedule.

I usually do every other day rotating between arms, pecs, shoulders then back, tris, lats then legs and abs.

I mix it up as to hi rep/low weight and low rep/ hi weight always doing sets that will leave me at failure. I sometimes pyramid the weight and reps.

Cardio is my dog Ransom, a golden retreiver that plays football (he is a real good punt returner!)and jogs with me every other day.

[Rider]

I have heard good things about alternating your routine in order to confuse the muscle groups and get better results. Good thing to since I can't keep a consistent schedule.

I usually do every other day rotating between arms, pecs, shoulders then back, tris, lats then legs and abs.

I mix it up as to hi rep/low weight and low rep/ hi weight always doing sets that will leave me at failure. I sometimes pyramid the weight and reps.

Cardio is my dog Ransom, a golden retreiver that plays football (he is a real good punt returner!)and jogs with me every other day.

Yeah you definitely need to mix up the order in which you do your exercises.

[lauralynne]

Just weightlifting or do you want to hear from other people who work out as well - I do a little weightlifting but more for training than muscle results...

[ducati_atx]

bobby brown pushups.

(sorry, I really couldnt resist when I saw the title.)

[NeonspeedRT]

Just weightlifting or do you want to hear from other people who work out as well - I do a little weightlifting but more for training than muscle results...

Any workout routine. Either for cardio, weight training, just to be healthy, any routine you do to get physically fit or stay in shape.

[No Worries]

Monday: Deadlift, Squats, and Sled.
Wednesday: Bench, Incline, and Military Press.
Friday: Clean and Press, Pull-ups, and Curls.

Every day: Yoga, Hanging leg lifts, and Rowing machine.

[speedylocksmith]

Ok,
So we have the thread about weight lifting. So lets talk about your routine? Give some specifics. How many days a week do you do cardio? How many days do you lift? How do you break up your routine?

Back when I used to work out on a regular basis I would do:
Week 1
Monday: Chest, Back, Shoulders
Tuesday: Cardio
Wed: Legs, Biceps, Triceps, Abs
Thursday: Cardio
Friday: Chest, Back, Shoulders
Saturday: Some kind of alternative cardio (mountain biking, tennis, ect)
Sunday: Free day

Week 2
Monday: Legs, Biceps, Triceps, Abs
Tuesday:Cardio
Wed: Chest, Back, Shoulders
Thursday:Cardio
Friday: Legs, Biceps, Triceps, Abs
Saturday: Alternative cardio
Sunday:Free day

Then just keep flipping the weeks around. After the week 2 routine I would go back and do the week 1 again and so on. Unfortunatly that was a few years ago. Now to get into better shape and healthier, i'm going to have to do cardio at least 4 or 5 days a week. I hate cardio :panic:My ex is a fitness director at a gym and although she is a dumb cunt, she does know her stuff and I learned alot. You can probably fit in abs once more each week. I would try to break up bis and tris. Depending on what you are going for, you should do a bit more cardio but it depends what your goal is.

[Particle Man]

10 minutes - stationary bike
10 minutes - stretch
10 minutes - treadmill (pace depends on the day)
30-45 minutes - kata, kicks, horse-stance hand basics
10 minutes - stretch
10 minutes - cooldown treadmill walk

3X per week.

[JoshuaTree]

Change careers from IT/IS/Management to being an Apprentice Electrician. Cardio: Climb ladders to work on grid lights and ceiling mounted junction boxes. Weights: Press 2'x4' light fixtures into ceiling grid. Repeat - 5x8, Monday though Friday. :)

60-70# gone, lowered BP, etc. etc.... :D

[JoJoYZF]

Since I just started back to the gym for the first time in about four years I havent started much cardio yet. Ive been going 4 times a week on varying days and usually do bis/back one day, tris/shoulders another day, then chest/legs and some sort of abs all four days that Im there. Within the next week or two Im going to try to mix the cardio back in even though I hate running on treadmills and its getting colder. Luckily Ive got a cruise that Im hoping to go on with an incredibly hot friend of mine (female, dont get excited trock) to use as motivation.

[speedylocksmith]

Since I just started back to the gym for the first time in about four years I havent started much cardio yet. Ive been going 4 times a week on varying days and usually do bis/back one day, tris/shoulders another day, then chest/legs and some sort of abs all four days that Im there. Within the next week or two Im going to try to mix the cardio back in even though I hate running on treadmills and its getting colder. Luckily Ive got a cruise that Im hoping to go on with an incredibly hot friend of mine (female, dont get excited trock) to use as motivation.try the eliptical for cardio. much better results and not as hard on your knees/joints

[lauralynne]

Any workout routine. Either for cardio, weight training, just to be healthy, any routine you do to get physically fit or stay in shape.

May 2008 - I weighted 230 pounds and could BARELY get my race leathers on. I had to do SOMETHING

So I started going to the gym. I couldn't run 60 seconds on the treadmill at the time. I Keep going to the gym.
My routine 6 months later is this:

Monday morning: 45 minutes light cardio (eliptical or treadmill)
Monday evening: 60 minutes spin class, 40 minutes hard cardio (usually treadmill), 15 minute ab workout, 90 minutes swim team
Tuesday morning: 45 minutes cardio, 15 minutes ab workout
Tuesday evening: 60 minutes on various weight machines, whole body
Wednesday morning: 45 minutes light cardio, 20 minutes pushups, lunges, medicine ball work
Wednesday evening: 60 minutes spin class, 40 minutes hard cardio (usually treadmill), 15 minute ab workout, 90 minutes swim team
Thursday morning: 45 minutes cardio, 15 minutes ab workout
Friday: 45 minutes hard cardio, usually 3.5 miles on the treadmill - yes, I'm STILL a slow runner, remember, I still am overweight! 15 minutes ab workout
Saturday: running group outside training - usually 4 miles
Sunday: unless I have a race on Sundays, I take sunday's off

Races complete:
June 08 - 5k
July 08 - 5k
August 08 - 5k
September 08 - 2 triathalons
October 08 - well deserved break
November 08 - 10k trail run, 960 feet elevation gain

coming up:
November 08 - half marathon
December 08 - 10k (maybe 2)
April 09 - triathalon
August 09 - OLY triathalon

rest of season still being determined

[SteveP]

I don't understand why people kill themselves with cardio to lose weight. You're not burning fat if your heart rate is through the roof.

I do a full body lifting routine 3x a week. Usually takes about an hour to complete. Twice a week I run, usually 3.5 miles on Thur and 4.5 on Sun. That's it. I up my milage by 10% every week.

.... and I've lost 30lbs over the last 6 months. Started at 175 @ 25.5% now at 145 @ 12%.

[lauralynne]

I don't understand why people kill themselves with cardio to lose weight. You're not burning fat if your heart rate is through the roof.

I do a full body lifting routine 3x a week. Usually takes about an hour to complete. Twice a week I run, usually 3.5 miles on Thur and 4.5 on Sun. That's it. I up my milage by 10% every week.

.... and I've lost 30lbs over the last 6 months. Started at 175 @ 25.5% now at 145 @ 12%.

referring to me? I do the cardio to build my endurance. I started at 0. I'm still only down to an 11.5 minute mile without bring my heart rate over the 85% rate. Most of my training is done below 80% so that I am burning fat. In 6 months I've lost 30 pounds and gone from 45% bf to 35% bf. I'm winging it. And I'll be the first to admit, I work out in order to be able to eat. I don't eat much junk but I like to eat - I snack on healthy proteins and stay away from starches. But I like to eat and hate to "diet". If I could reduce my calories even more, I would be dropping more weight.

I've gone from not being able to run 60 seconds to running 4+ miles without stopping and without going ove4 85% on my HRM. In fact I'm trying to figure out the deal with my heart rate - lately I get 20 minutes into my workout and my heart rate drops dramatically. typically my HR during a workout is 130 +/-5 20 minutes in, it drops to 70-75 and stays there until I get into my cool down. Then it drops even lower. I've got a dr. appt. to have HIM look at it (and do a few other tests now that I'm getting more healthy). I've used a Garmin 305 as well as the sensors on 3 different treadmills to track my HR. *shrug*

[Johnny Rico]

I actually stole the routine I do.

Monday, Wednesday, Friday:

1 minute push-ups followed by 3 minutes jumping rope. I do three sets of these. No rest in between sets.

Rest 2 minutes.

Followed by another 3 sets but substituting pull-ups for the push-ups.

Rest 2 minutes.

Another 3 sets. This time doing dips.

Tuesday and Thursday.

The 3 minutes of jumping rope on every set but this time doing ab work instead of upper body work. Crunches. Leg raises. And Prison Push-ups. Prison Push-ups are pretty cool. Start in the top of the push-up position, go down. Go back up and bring first one knee to the chest, put it back, bring the other knee to the chest, put back and go down again.

I do my routine in the morning before going to work and on Tuesday and Friday evenings I train at a local dojo.

[101lifts2]

Mine changes every 4-6 weeks usually and take 1 week off for a deload. Current routine is 2 weeks in length called conjugate periodization with dual factor theory training.

If I have time I'm post the routine.

[Mrs. Colleen]

I take an hour long "Ripped" class twice a week...but the rest of my gym activity has been lacking lately. :td: I am overall pretty active though...I do not know how I would be able to teach 3 year olds and not be active. :panic:

Weekend usually involve a few couple mile walks. :beers: <-----and some of those :leaving:

[JoJoYZF]

try the eliptical for cardio. much better results and not as hard on your knees/joints

I was thinking about doing that just because I used to run track and cross country so Im very used to running outdoors, either on a track or path. I get extremely bored on treadmills, especially for longer workouts.

[OneSickPsycho]

Does fervent masturbation multiple times a day count as a workout routine? If so, call me Jack Lalanne...

[NeonspeedRT]

May 2008 - I weighted 230 pounds and could BARELY get my race leathers on. I had to do SOMETHING

So I started going to the gym. I couldn't run 60 seconds on the treadmill at the time. I Keep going to the gym.
My routine 6 months later is this:

Monday morning: 45 minutes light cardio (eliptical or treadmill)
Monday evening: 60 minutes spin class, 40 minutes hard cardio (usually treadmill), 15 minute ab workout, 90 minutes swim team
Tuesday morning: 45 minutes cardio, 15 minutes ab workout
Tuesday evening: 60 minutes on various weight machines, whole body
Wednesday morning: 45 minutes light cardio, 20 minutes pushups, lunges, medicine ball work
Wednesday evening: 60 minutes spin class, 40 minutes hard cardio (usually treadmill), 15 minute ab workout, 90 minutes swim team
Thursday morning: 45 minutes cardio, 15 minutes ab workout
Friday: 45 minutes hard cardio, usually 3.5 miles on the treadmill - yes, I'm STILL a slow runner, remember, I still am overweight! 15 minutes ab workout
Saturday: running group outside training - usually 4 miles
Sunday: unless I have a race on Sundays, I take sunday's off

Races complete:
June 08 - 5k
July 08 - 5k
August 08 - 5k
September 08 - 2 triathalons
October 08 - well deserved break
November 08 - 10k trail run, 960 feet elevation gain

coming up:
November 08 - half marathon
December 08 - 10k (maybe 2)
April 09 - triathalon
August 09 - OLY triathalon

rest of season still being determined

Wow. Thats awseome. Keep up the great work :dthumb:

How long did it take you to build up the endurance to run for a small distance after you started?

[lauralynne]

Wow. Thats awseome. Keep up the great work :dthumb:

How long did it take you to build up the endurance to run for a small distance after you started?

I built up pretty slowly - and initially I only did the gym 7 days a week, not all the 'extra' stuff I do now. I would run for as long as I could tolerate on the treadmill, then walk for a short time and run again. There's a program out there called "couch to 5k" that I sort of followed - I pushed myself harder than the program called for though.

the first 5k, I walked about 10 minutes out of 38 minute finish time - 2 minutes here, 2 minutes there. 2nd 5k a month later I still walked a little bit of it but only about 5 minutes out of 34 minute finish time. 3rd 5k I ran the whole thing, no walking.

I hate running. and I'm not very good at it. I'm still pretty heavy and it's physically difficult to run, the cardios good but it's still an effort to put one foot in front of the other at anything past an 11 minute pace. I've gota half marathon coming up this month - I'm hoping to do 13 miles in under 3.5 hours. I doubt I'll run the entire race, I'll have to walk portions of it but you never know :)

[Reyna1]

3x a week (trying to prepare myself for the police academy)


2 mile run - 1 mile of power walking - 1/2 mile cooldown, 40 mins on eliptical - treadmill, 20 miles on stationary bike, 30 mins misc lifting, 3 sets of 25 pushups/situps...etc

[speedylocksmith]

I think I need to start working out again since I was just advised that I'm getting fat and out of shape. :shrug:

[Hondahugger]

That's not what i said!