What's your workout routine?
- Thread starter Gul Dukat
- Start date
I started working out late last year as a sort of "rehab" from a chronic shoulder pain/injury. I kind of started to include other exercises as time went on, but I never intended to get "buff" from any of it...
1 set of however many push ups I can handle - due to that shoulder pain I mentioned.
A 15 minute of abs/legs/back workout
15 minutes of free weights
1 more set of incline push ups - legs elevated
On occasion I'll either do a treadmill or ride a bike for 15-30 minutes on alternate days.
So far, this rather light workout has helped more than any of the regular, intense workouts have.
1 set of however many push ups I can handle - due to that shoulder pain I mentioned.
A 15 minute of abs/legs/back workout
15 minutes of free weights
1 more set of incline push ups - legs elevated
On occasion I'll either do a treadmill or ride a bike for 15-30 minutes on alternate days.
So far, this rather light workout has helped more than any of the regular, intense workouts have.
Shaqie
The Grandmaster in Disguise
08:30 : 15-30 minutes rowing with spoon trough milk and cornflakes
09:00 - 12:30 : Spontaneous testosterone-fueled exercise of the jaw muscles.
12:30 : Bicep & Jaw muscles workout combo.
13:00 - 18:00 : Spontaneous testosterone-fueled exercise of the jaw muscles.
Something like that
09:00 - 12:30 : Spontaneous testosterone-fueled exercise of the jaw muscles.
12:30 : Bicep & Jaw muscles workout combo.
13:00 - 18:00 : Spontaneous testosterone-fueled exercise of the jaw muscles.
Something like that
Mon/wed/fri:
Curls to exhaustion
Pectoral press to exhaustion
tricep pulldown to exhaustion
Bench press to exhaustion
Shoulder shrugs to exhaustion
Situps to exhaustion
Tue/thu/sat:
Leg press to exhaustion
deadlifts to exhaustion
that thing where you kick backwards to exhaustion
squats to exhaustion
And I do about 30 mins on the treadmill.
It's nothing fancy, can do the whole thing with a treadmill and bowflex.
Curls to exhaustion
Pectoral press to exhaustion
tricep pulldown to exhaustion
Bench press to exhaustion
Shoulder shrugs to exhaustion
Situps to exhaustion
Tue/thu/sat:
Leg press to exhaustion
deadlifts to exhaustion
that thing where you kick backwards to exhaustion
squats to exhaustion
And I do about 30 mins on the treadmill.
It's nothing fancy, can do the whole thing with a treadmill and bowflex.
I do a 40 minute treadmill program 4 times a week. It burns about 435 calories each time! I really just need that little bit of exercise to maintain a normal weight and actually get some activity in my day XD I'm not trying to strengthen myself or anything, though I am pretty weak. It's just a little bit of cardio so I can feel good about myself :clap2:
Morning runs when on vacation
About 18 km of cycling a day when on a semester schedule.
Core and back workouts, like curl ups, sit-ups, leg raisers, planks, etc. to protect my internal organs.
Stretching
I don't have specific numbers. Like @Colt I do my workout until exhaustion. Generally, I work against my own body weight and just increase the number of reps as I improve or put myself at a leverage disadvantage. My fitness goals has less to do with body shape and more with performance. Like cardio, lactic threshold, good reflexes, agility and be able to properly control my center of gravity on the trail.
About 18 km of cycling a day when on a semester schedule.
Core and back workouts, like curl ups, sit-ups, leg raisers, planks, etc. to protect my internal organs.
Stretching
I don't have specific numbers. Like @Colt I do my workout until exhaustion. Generally, I work against my own body weight and just increase the number of reps as I improve or put myself at a leverage disadvantage. My fitness goals has less to do with body shape and more with performance. Like cardio, lactic threshold, good reflexes, agility and be able to properly control my center of gravity on the trail.
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Here's the routine I start on Wednesday. It's about 45 minutes long. There are no rests between sets at all. Two days rest after workout so it's AxxAxxAxx etc...
Hand Stand Push Ups x 8
Hip Raises x 16 (each leg)
High Jumps x 8
Back pull ups x 3-F
Declined Push Ups x 16
Reverse Push Ups x 8
Abdominal Leg Lifts x 16 (30 seconds each)
Repeat 5 times.
Hand Stand Push Ups x 8
Hip Raises x 16 (each leg)
High Jumps x 8
Back pull ups x 3-F
Declined Push Ups x 16
Reverse Push Ups x 8
Abdominal Leg Lifts x 16 (30 seconds each)
Repeat 5 times.
I do 30-40 minutes of jogging. (5 minute walk as a warm up) then I do free weights and stretching. On off days, or days I don't feel like going to the gym, I will do Jillian Michael's DVDs or step aerobics. I also do squats every day.
A - Bis/Back/Abs
B - Chest/Tris/Shoulders/Abs
C - Legs/Shoulders
Rotate 4-5 x week. e.g. week 1) A,B,C,B,A, week 2) C, B, A, B, etc
Chest/Tris:
Dumbbell bench press
incline dumbbell bench press
decline dumbbell bench press
Tricep pulldown
Hanging Dip
Pushups
Pec Flys
Back/Bis:
Lat Pulldown
Pull-up/Chin-up
Dumbbell Curls
Barbell Curls
Cable Row
Barbell Row
Shoulders:
Military Press
Shoulder Shrugs
Legs:
Squat
Leg Press
Calf Press
Weighted Lunges
Deadlift
Abs:
Hanging Leg Lifts
Planks
Weighted crunches
B - Chest/Tris/Shoulders/Abs
C - Legs/Shoulders
Rotate 4-5 x week. e.g. week 1) A,B,C,B,A, week 2) C, B, A, B, etc
Chest/Tris:
Dumbbell bench press
incline dumbbell bench press
decline dumbbell bench press
Tricep pulldown
Hanging Dip
Pushups
Pec Flys
Back/Bis:
Lat Pulldown
Pull-up/Chin-up
Dumbbell Curls
Barbell Curls
Cable Row
Barbell Row
Shoulders:
Military Press
Shoulder Shrugs
Legs:
Squat
Leg Press
Calf Press
Weighted Lunges
Deadlift
Abs:
Hanging Leg Lifts
Planks
Weighted crunches
Tin Man
"a respectable amount of screaming"
My workout is whatever I end up doing that day. Usually it involves a 30 minute heavy bag workout, 1.5 mile run, and situps and pushups. I'll increase or decrease intensity based upon how weary my muscles are. I like to cycle on and off of legs too. So I'll run for a couple weeks, then let them heal by just cycling.
I do cardio and abs exercise in my routine workout.
My routine workout is as follow:
Running: 15 minutes,
Jogging: 15 minutes,
Push ups: 25,
Pull ups: 25,
Sits ups: 50,
and Yoga : 30 minutes.
adamprowse personal trainer
My routine workout is as follow:
Running: 15 minutes,
Jogging: 15 minutes,
Push ups: 25,
Pull ups: 25,
Sits ups: 50,
and Yoga : 30 minutes.
adamprowse personal trainer
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Feels great to be back in a gym.
Did Stronglifts 5 x 5 for about a month.
Day A:
Squat 5 x 5
Bench press 5 x 5
Barbell Row 5 x 5
Day B:
Squat 5 x 5
OHP 5 x 5
Deadlift 1 x 5
The idea is to add 5 lbs to each exercise each work out. Did it for 30 days and it was great until I got a small umbilical hernia and had to stop for 45 days.
Now I'm basically just doing 4 x 10 with the same exercises, only with more emphasis on my back.
Mass gainer shake daily and just eating a lot more. Friends all call me Osama bin Bulking
Did Stronglifts 5 x 5 for about a month.
Day A:
Squat 5 x 5
Bench press 5 x 5
Barbell Row 5 x 5
Day B:
Squat 5 x 5
OHP 5 x 5
Deadlift 1 x 5
The idea is to add 5 lbs to each exercise each work out. Did it for 30 days and it was great until I got a small umbilical hernia and had to stop for 45 days.
Now I'm basically just doing 4 x 10 with the same exercises, only with more emphasis on my back.
Mass gainer shake daily and just eating a lot more. Friends all call me Osama bin Bulking
30 minutes of cardio 3 times a week
30 minutes of weight training 3 times a week
20 minutes of Yoga/ Tai Chi or Qigong 3 times a week
15 to 20 minutes of meditation 5 times a week
30 minutes of music 2 times a week
30 minutes of weight training 3 times a week
20 minutes of Yoga/ Tai Chi or Qigong 3 times a week
15 to 20 minutes of meditation 5 times a week
30 minutes of music 2 times a week