What's your workout like.
- Thread starter triggrhappy94
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All of my workouts start with a 7MPH run for 30 minutes followed by a 5 minute cooldown at 3MPH.
After this I work one muscle group a day, this usually involves roughly 8-10 exercises, 4 sets, 15-10-5-5 reps each set, incrementally increasing weight and dropping reps. My benchpress for example looks like this.
1st Set: 205LB - 15 Reps
2nd Set: 235LB - 10 Reps
3rd Set: 245LB - 5 Reps
4th Set: 255LB - 5 Reps
I workout 4 times a week, one day a week is dedicated to my abs. Otherwise my workout plan looks like this with one muscle group targeted a day.
Chest
Shoulders
Legs
Upper Back
Lower Back
Biceps
Triceps
Traps&Wrists&Thighs
Takes a little over two weeks to cycle through given that like I said, I dedicate one day a week for abs which need to be strong for all that I put my core through.
I am not sure what my measurements are but I am 173CM, 100KG, 17% bodyfat, and a resting heart rate of 58-62BPM.
After this I work one muscle group a day, this usually involves roughly 8-10 exercises, 4 sets, 15-10-5-5 reps each set, incrementally increasing weight and dropping reps. My benchpress for example looks like this.
1st Set: 205LB - 15 Reps
2nd Set: 235LB - 10 Reps
3rd Set: 245LB - 5 Reps
4th Set: 255LB - 5 Reps
I workout 4 times a week, one day a week is dedicated to my abs. Otherwise my workout plan looks like this with one muscle group targeted a day.
Chest
Shoulders
Legs
Upper Back
Lower Back
Biceps
Triceps
Traps&Wrists&Thighs
Takes a little over two weeks to cycle through given that like I said, I dedicate one day a week for abs which need to be strong for all that I put my core through.
I am not sure what my measurements are but I am 173CM, 100KG, 17% bodyfat, and a resting heart rate of 58-62BPM.
MWF: At least 100 roundhouses per leg regardless of physical state, followed by whatever amount of kick training I feel is appropriate.
TRS: Run 4 miles (at the moment).
Sunday (or Saturday, depending): This is new. Since I just got the word from my doctor that my heart and sternum were healed enough for me to pick up upper body exercise and resistance training once more, I'll be doing upper body striking techniques until I can't continue.
Er'day comes with weighted abdominal exercise. Er'day. Now that I'm allowed to do it again.
TRS: Run 4 miles (at the moment).
Sunday (or Saturday, depending): This is new. Since I just got the word from my doctor that my heart and sternum were healed enough for me to pick up upper body exercise and resistance training once more, I'll be doing upper body striking techniques until I can't continue.
Er'day comes with weighted abdominal exercise. Er'day. Now that I'm allowed to do it again.
Regardless of the day, I start with cardio and ballistic exercises.
Mondays/Wednesdays/Fridays are all upper body. I start with 40 push ups, 150 sit ups, and a Puma stretch.
At the bench, I normally start with ten sets, 15 reps each, starting from 25's on each (95 lbs total) and work my way up to a total of around 200-250.[footnote]This all depends upon if I'm working to get bigger or more cut of course.[/footnote] I move onto free weights for Bi's, Tri's, Flys, then hit the Ab machine.
Then I rap it all up with pull-ups and flexed arm hangs.
Lower body is Tuesday and Thursday. Squats, deadlifts, calves, and so on.
Mondays/Wednesdays/Fridays are all upper body. I start with 40 push ups, 150 sit ups, and a Puma stretch.
At the bench, I normally start with ten sets, 15 reps each, starting from 25's on each (95 lbs total) and work my way up to a total of around 200-250.[footnote]This all depends upon if I'm working to get bigger or more cut of course.[/footnote] I move onto free weights for Bi's, Tri's, Flys, then hit the Ab machine.
Then I rap it all up with pull-ups and flexed arm hangs.
Lower body is Tuesday and Thursday. Squats, deadlifts, calves, and so on.
First I start each day with an exercise listed in this guide: http://www.cracked.com/blog/workouts-for-firming-you-up-and-creeping-everyone-else-out/
Once i'm through reading I begin a rigorous workout:
Next I go through the backyard obstacle course:
After that I go to yoga to stretch out:
Then I drink a hearty portion of:
It's hard work but no agony, no bragony, am I right?
Once i'm through reading I begin a rigorous workout:
Next I go through the backyard obstacle course:
After that I go to yoga to stretch out:
Then I drink a hearty portion of:
It's hard work but no agony, no bragony, am I right?
Monday I train legs, I do leg press and squats
Tuesday is chest, I do bench press and fly's
Wednesday is shoulders, I do shoulder press etc.
Thursday is back, I do dead-lift and heaps of pull-ups
Friday is arms, I do various bicep curls, tricep pull downs and skull crush.
Three of those days I will do six sets of sit ups at the end.
And I fit about two 7 km runs in there a week.
Tuesday is chest, I do bench press and fly's
Wednesday is shoulders, I do shoulder press etc.
Thursday is back, I do dead-lift and heaps of pull-ups
Friday is arms, I do various bicep curls, tricep pull downs and skull crush.
Three of those days I will do six sets of sit ups at the end.
And I fit about two 7 km runs in there a week.
I try to make myself go anywhere from four to six miles a day, running when I can, walking when I can't. I've decided that walking from the local elementary school to the start of our neighborhood is roughly a mile, so I do that two times there and back, or I do it two times there and back, then loop around to the back of the neighborhood and call it five, or I just do it three times there and back and call it six.
I try to do that four out of seven days a week.
I also do thirty reps of three different techniques on my dumbbell before bed. Not much, really only ten pounds I think, but nightly for long enough times should help.
I try to do that four out of seven days a week.
I also do thirty reps of three different techniques on my dumbbell before bed. Not much, really only ten pounds I think, but nightly for long enough times should help.
Every day I jog in the morning.
Next, I do active stretches like butt kicks and etc.
Throughout the day it's high rep calisthenics.
Hindu squats and push ups, then bridging.
When I can, try to do some rolling.
this is a good example of a serious workout
Next, I do active stretches like butt kicks and etc.
Throughout the day it's high rep calisthenics.
Hindu squats and push ups, then bridging.
When I can, try to do some rolling.
this is a good example of a serious workout
Monday: Legs
Tuesday Chest, back
Wedenesday: Rest
Thursday: Legs
Friday: Biceps, triceps
Sometimes things might mix up on different days.
Tuesday Chest, back
Wedenesday: Rest
Thursday: Legs
Friday: Biceps, triceps
Sometimes things might mix up on different days.
I hate to verbally fellate strangers but you sir or madame are awesome.GistoftheFist said:
Heres what i did today 35 mins on the elliptical levels 7-9. 5 sets of 12 with bicep curls 25-35 pounds.Hammer curls 4x12 25-0 pounds,Machine Flyes 5x11 120, Deltoid Fly 5x11 60-70 pounds,50 situps, then flex for a minute or so then bail.
I'm out of routine, but getting back into it. I'm at the shiny on-campus gym two or three times a week (depending on whether I get out of certain classes early), and basically do ALL the resistance training they have (it's not a large gym) and then use the elliptical until bored/dying of anabolic burn. It's refreshing, even if I look like a total tool on the stairs for an hour.
Yeah, after reading just the first page of this thread, it has become painfully obvious that I need to get back into some kind of exercise.
I mean, god damn! I'm a black belt and I got puffed running for my train this morning. It's just unacceptable! Turning 30 has ruined me. That's my excuse and i'm sticking to it!
I mean, god damn! I'm a black belt and I got puffed running for my train this morning. It's just unacceptable! Turning 30 has ruined me. That's my excuse and i'm sticking to it!