What's your workout?

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PantherIII

Joined: Feb 11
Posts: 282

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Posted: 09 May 2011, 17:42
I like hearing about different people's workouts and seeing what is really working for them. Post your workout schedule and give some insight into why you do it the way you do!!

Monday - Body Design class at the YMCA.. It's a 1 hour class which incorporates moderate-heavy lifting w/every major muscle group. After hitting a muscle group for 10 minutes you do a 2 minute blast of cardio.
Tuesday - Back and Biceps. I stick to your run of the mill exercises incorporating heavy weights into a 4x4 superset style workout
Wednesday-Shoulder & Triceps.. Same style as tuesday
Thursday - Chest (my favorite) - Bench press/incline bench/decline bench/push ups on a bosu ball
Friday - Abs & extra cardio - I hit abs really hard w/a workout I learned while playing football for Butler County (national champs Smile ) I double up the cardio on friday.
Saturday - Spike day. I eat.... alot.
Sunday - Full court high intensity basketball for a couple of hours.
Logging the Spike Diet w/my journal. Add me as a buddy if you want to see how it goes.
PantherIII

Joined: Feb 11
Posts: 282

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Posted: 09 May 2011, 17:43
And before anyone asks... no I don't do legs lol. I HATE DOING LEGS. Body design really focuses hard on lower body for the first 20 minutes, so I guess that would be my legs Smile
Logging the Spike Diet w/my journal. Add me as a buddy if you want to see how it goes.
sbutler1

Joined: Feb 10
Posts: 174

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Posted: 09 May 2011, 18:22
Day 1: Back, Chest, Core
Day 2: Arms, Shoulders
Day 3: Rest
Day 4: Rest
Day 5: Rest
Day 6: Legs
Day 7: Back, Chest, Core, Arms, Shoulders (Carb up starts at noon)
Day 8: Rest (Carb up ends at midnight)
Day 9: 20 minute jog

and 3 Hours of wrestling 6 days a week
tapeekcm

Joined: Dec 09
Posts: 58

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Posted: 09 May 2011, 20:07
My normal workout schedule when not training for a race:

Monday: Arms (Bi's, Tri's, Forearm) + 3 miles jog pace
Tuesday: Speed Work, 8x400 at 5K race pace
Wednesday: Shoulders and Back + 3 miles jog pace
Thursday: Stretch and 3 miles jog pace
Friday: Chest + 3 miles jog pace
Saturday: Distance day, 5+ miles jog pace
Sunday: Rest or swap with Saturday depending on schedule
Ninjapanda

Joined: Mar 11
Posts: 188

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Posted: 09 May 2011, 20:39
Monday: Biceps and Shoulders, 30 minutes of cardio
Tuesday: Triceps, Chest, Core
Wednesday: Back and HIIT
Thursday: Rest
Friday: Legs, Core
Saturday: Rest
Sunday: 40 minutes of Cardio

Might switch Friday with Monday.

4 sets of 12 reps for every exercise sans my ab workouts... which are another beast altogether. I love being able the sore the day after a crazy ab workout. Smile
kstubblefiel...

Joined: May 10
Posts: 1,400

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Posted: 09 May 2011, 20:47
Love this post! I like to see what other people do too...here's my schedule:

Sun: Shoulders
Mon: REST
Tue: Abs
Wed: Triceps
Thu: Back & biceps
Fri: Chest & Abs
Sat: Legs

Workouts consist of 2-5 different exercises & 6-10 sets total. Rep range is 8-12 with progressive overload. Max time spent in the gym is 45 minutes. No cardio at the moment, but when losses slow down too much will add short burst of cardio as needed.
Kat | NO EXCUSES, JUST RESULTS | Next milestone - 256: 60 lbs lost
2013: still up from 1/1, but coming back down...
2010: 50.4 lbs lost | 2011:17 lbs lost | 2012: 1 lb gained
How I did it: http://stubbysticks.wordpress.com/weight-loss-summary-by-month/
dryphtyr

Joined: Aug 10
Posts: 39

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Posted: 10 May 2011, 03:35
I love my workout routine. I work out 5 times every 2 weeks. The workouts last about 25 minutes. The workout is a high intensity full body resistance training. I don't do any cardio. I do one set of each exercise with sets consisting of 8-12 reps. I don't rest between sets. This really elevates your heart rate. I have a bowflex so I can switch up exercises in 30 to 45 seconds. The key is maximum muscle tissue damage as efficiently as possible, followed by long rest periods. When I'm physically able to do 12 reps on an exercise, I increase the resistance so I can only do 8 again.
The routine:
Leg extension, leg curl, shoulder pullover, diagonal row, bench press, biceps curl, shoulder press & I finish with 50 crunches.
Most of the weight ranges I'm using are 40-70% higher than they were in Feb when I started. My physical endurance has vastly improved. My blood pressure was at 200/110 or higher before I started this routine. The other day when I checked it, it was 117/72. My doctor was so impressed at my 3 month checkup last week, he didn't even bother with a cholesterol screening. .....& did I mention I don't do any cardio. I've gone from "walking dead man" to a fit guy in a fat guys body. I control my diet carefully to maximize fat loss & muscle growth. Pretty soon I'll be fit guy in a fit guys body. No skinny-fat will be allowed. I have no excuse to skip the gym because it's sitting here in my bedroom as I type this, taunting me...
Ninjapanda

Joined: Mar 11
Posts: 188

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Posted: 10 May 2011, 07:27
dryphtyr wrote:
I love my workout routine. I work out 5 times every 2 weeks. The workouts last about 25 minutes. The workout is a high intensity full body resistance training. I don't do any cardio. I do one set of each exercise with sets consisting of 8-12 reps. I don't rest between sets. This really elevates your heart rate. I have a bowflex so I can switch up exercises in 30 to 45 seconds. The key is maximum muscle tissue damage as efficiently as possible, followed by long rest periods. When I'm physically able to do 12 reps on an exercise, I increase the resistance so I can only do 8 again.
The routine:
Leg extension, leg curl, shoulder pullover, diagonal row, bench press, biceps curl, shoulder press & I finish with 50 crunches.
Most of the weight ranges I'm using are 40-70% higher than they were in Feb when I started. My physical endurance has vastly improved. My blood pressure was at 200/110 or higher before I started this routine. The other day when I checked it, it was 117/72. My doctor was so impressed at my 3 month checkup last week, he didn't even bother with a cholesterol screening. .....& did I mention I don't do any cardio. I've gone from "walking dead man" to a fit guy in a fat guys body. I control my diet carefully to maximize fat loss & muscle growth. Pretty soon I'll be fit guy in a fit guys body. No skinny-fat will be allowed. I have no excuse to skip the gym because it's sitting here in my bedroom as I type this, taunting me...


Thats awesome that you dont have to do any cardio! I wish... i really only do cardio for sports and such. Gotta be able to run those 80 minutes on the rugby field!
kokusho

Joined: Jan 10
Posts: 416

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Posted: 10 May 2011, 08:39
I just recently switched from a volumetric cycle to a full body workout. Now my schedule is as follows:
Mon, Wed, Sat: 1 hour Jiu Jitsu class
Every 5 days: 45 min full body weight training.
"Going to war without France, is like going deer hunting without your accordion." -Norman Schwarzkopf
healthy_alli...

Joined: Mar 11
Posts: 142

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Posted: 10 May 2011, 08:46
I wish I could say I had a routine, but I totally don't! It's interesting to read about people doing the same thing every week, but for me, the only routine I normally stick to is abs on Sundays. Haha!

I go into the gym, look around at the weights, and decide what I feel like working or what I haven't done in a while. I also do the same with cardio - if the ellipticals are full, I'll move to the treadmill or vice versa.

I wonder if its more beneficial to devote certain days to certain muscle groups - anyone know? I normally mix everything up, never doing two of the same exercises 2 days in a row. I try not to do the same cardio impact two days in a row (steady v. interval) as well, but sometimes that doesn't always happen.
PantherIII

Joined: Feb 11
Posts: 282

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Posted: 10 May 2011, 08:56
I did the same thing as you back in college allie and it worked just fine. However, now that I am being more focused on a piece by piece model I notice much faster dramatic results. I have been much more tired though after switching to this routine though Smile tit for tat i guess.
Logging the Spike Diet w/my journal. Add me as a buddy if you want to see how it goes.
NoChubbyMom

Joined: Aug 10
Posts: 188

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Posted: 10 May 2011, 09:22
When I first started this weight loss journey (lol first time I've ever been healthy about losing weight) I would workout daily...no breaks. I started mostly walking and then incorporated different work out dvds. I backed down to only a few work outs a week due to some outside distractions Sad
I've been stuck at the same weight for far too long and its not the weight I want. I'm back on daily work outs and have been sticking to Jillian Michaels' dvds. 30day shred, Abs, and Yoga until June 4th. I'm starting P90X on June 6th...eeeks!
~Shanna

"You have one true obligation, that's to contribute your best to the world. Visualize what you want & think big. Don't be afraid of what others think. We're all deserving of our dreams. Some of us realize it, some don't. You're not doing anyone any favors by living small. Embrace these truths and step up...the world is waiting."
--Jiilian Michaels

"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H.L. Hunt

"I may not be there yet, but I'm closer than I was yesterday"
Laurael

Joined: Apr 11
Posts: 83

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Posted: 10 May 2011, 09:30
Sunday, Tuesday and Thursday: Ride mountain bike, combination of trail-riding and some road-riding, usually about 12-16 miles.

Monday, Wednesday, Friday: Short workouts with dumb-bells, varying between chest, back, arms and abs. I do squats, but most lower body workout is on the bike. I started out using only 5 pound weights, but have gone to 8 pounds for many exercises.

Saturday: Rest

Every day: Dancing with Wii's Just Dance 2

I have changed my workout, going from riding my bike 6 days a week as my only exercise to incorporating some weights and the dancing. I'm still in the process of designing a workout for myself and have learned a lot on FS. I'm going to stick with this routine for a few weeks and refine it.

kstubblefiel...

Joined: May 10
Posts: 1,400

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Posted: 10 May 2011, 09:31
PantherIII wrote:
now that I am being more focused on a piece by piece model I notice much faster dramatic results.


I agree that taking this structured approach to my strength training has allowed me to progress much faster than before. From July-Dec I had a circuit I went through on the machines at my gym & every week or two I would try to up the weight as much as I could. In Dec when I switched to this more focused workout I also have noticed dramatic results, & in far less time.

@allie, my husband does whatever he feels like doing when he gets to the gym too, & hasn't progressed nearly as much as I have. But he seems to be ok with what he's doing so he does his thing & I do mine.

Personally, taking this focused approach helps motivate me because it is goal-oriented & I need that big picture to keep me on track.
Kat | NO EXCUSES, JUST RESULTS | Next milestone - 256: 60 lbs lost
2013: still up from 1/1, but coming back down...
2010: 50.4 lbs lost | 2011:17 lbs lost | 2012: 1 lb gained
How I did it: http://stubbysticks.wordpress.com/weight-loss-summary-by-month/
mrs smith1

Joined: Apr 11
Posts: 62

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Posted: 10 May 2011, 10:54
When I first started just my eating plan brought off the first 20-30 pounds, fast! Then I gradually started walking and increased the walk to 2-3 miles then the weight loss slowed down. Now I do water aerobics Mon & Wed one hour and weights a couple days a week which last about 1 1/2-2 hours. When I work the machines and weights, I start with 15 min on tread mill to get heart rate up, then I do abs, legs, arms, back and shoulders. I usually do 2 or 3 sets with 15-20 reps. Sometimes I just do as many as I can do a time frame like 1-3 minutes. I always do 10 minutes in the steam room after any workout at the gym. I do something at least 4 times a week. I’m working on making it every day even if it’s only 15-20 minutes of cardio at the house even if its the WII. Anybody have any tips, I have had a trainer a few times and I watch peeps with trainers and sometimes just copy exercises. I try different classes like zumba, kickboxing, and step, just trying to see what fits. I still feel self conscious sometimes but I know it’s important to just get moving!
Work in Progress
Chazen18

Joined: Feb 11
Posts: 43

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Posted: 10 May 2011, 10:59
I <3 LOVE LOVE LOVE TaeBo! I swear by it! It is so much fun and gives me so much energy... I started with the 30 min turbo fat blasting something er other and now I am able to do the 90 min amped challenge. I alternate between the two different routines for 5-6 days a week!! Smile
healthy_alli...

Joined: Mar 11
Posts: 142

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Posted: 10 May 2011, 11:12
Thanks Panther & Kat - I think I will start focusing on one group a night. What are your suggestions? Abs, then arms, then legs, then back/chest? What would you classify work on a cable machine as? I learned some moves from my trainer who said that was a total body workout? Should using that machine be day 6? Are pushups arms or chest? God, I don't even know what muscle groups certain things work!!! GR!
kstubblefiel...

Joined: May 10
Posts: 1,400

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Posted: 10 May 2011, 11:25
healthy_allie wrote:
I don't even know what muscle groups certain things work!!! GR!

So then maybe that's where you start, getting educated on what your exercises actually do. A site I like is exrx.net because everything is very organized & they have animations that show you proper technique & stuff. You could review the exercises you do & group them according to the muscle groups they work. There are several ways to group them in the posts above, so it's really up to you how you'd like to structure it.

I am a proponent of isolating muscle groups & working them individually but I'm biased because that's what I do. It works wonderfully for me, though. Abs are the only group I work twice a week, all other groups get worked once. Pushups work the triceps mostly, but body weight exercises won't allow to progressively overload your triceps unless you're adding weight somehow.
Kat | NO EXCUSES, JUST RESULTS | Next milestone - 256: 60 lbs lost
2013: still up from 1/1, but coming back down...
2010: 50.4 lbs lost | 2011:17 lbs lost | 2012: 1 lb gained
How I did it: http://stubbysticks.wordpress.com/weight-loss-summary-by-month/
PantherIII

Joined: Feb 11
Posts: 282

      quote  
Posted: 10 May 2011, 13:32
You could also google.. Chest workout, ab workout, bicep workout.. so on so forth. That's how i got started Smile
Logging the Spike Diet w/my journal. Add me as a buddy if you want to see how it goes.
theTummy

Joined: Jan 11
Posts: 15

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Posted: 10 May 2011, 15:06
Wednesday or Thursday

Deep Squat Or Leg Press Or Deadlift
&
Chest Press, Shoulder Press, Bicep Curls and Tricep Extension OR Weighted Chins and Weighted Dips.

*one set to positive failure, sometimes a forced rep or two.



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