Your Gym Workout
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- sublocked0
I need to get on the point5 routine...
Right now I'll hit the gym bout 4 times a week, every other day.
Run a mile each time, then I'll do 2, 10 rep sets with 30 seconds between sets & ~1min between exercises. I switch up the exercises depending on the day
* run
* deadlifts
* incline press
* pull ups
* dips
* squats
* curls
* military press
* sitting row- Best routine yet. Add some bent over rows and you'll be in business.section_014
- 4040
anybody do the p90x workout. if so would you recommend it or was it just shit??
- Its good man. just gotta stick the regime. I just started insanity...for real these videos live up to the hype...rodzilla
- cool, thanks rod!!404
- PS. I did do the p90x. Just get a doorway pullup bar, a few dumbells and some resistance bands. make an hour a day available...rodzilla
- available...rodzilla
- got it. Thanks again!!404
- jacklalane0
run 8-10km once a week
muy thai once a week
free weights 2-3 days
*thrusters & weighted pull-ups get me blasted.
cycle commute everydayno fast food shite
- Outdoor running all yearjacklalane
- and of course your juicer...rodzilla
- BK0
My recommendation is instead of going to a gym which can be boring as hell, is to do some kind of activity that you enjoy doing which is good exercise as well. Martial arts are fun, great exercise, and you actually learn something cool besides just how to lift heavy objects. You'll end up looking forward to going to the gym rather then dreading it like it's a chore.
- there was an study that found people who played soccer lost more weight than people who just ran.MikeColdFusion
- http://www.sciencebu…MikeColdFusion
- rosem0
I usually do some pull ups or dips when I walk by.
- hektor9110
3 days a week at the gym on biking classes.
Cycling on the weekends 45 miles each Saturday.
I don't lift weights because my spotter sucks...
- MikeColdFusion0
death metal drumming 2x - 3x a week
1x - 2x a week bench and shoulder press with the dumbbells.
i also try to walk as much as i can. 2 mile loop from my house to the park and back.
- lukus_W0
Run, cycle, swim and a little bit of free weights / push ups / sit ups.
.. though, reading this makes me feel like I should have a routine.
- ismith0
I find that after a good 12 hour jam (including singing, playing guitar, and thrashing on drums) I can work up my heart rate while also improving oxygen intake and losing a pound or so of sweat and occasionally blood. Also lets me stretch my groin and quads. Just a couple times a week.
- kona0
3days on. 1 day off. repeat cycle.
normally it's 1hour strength and core training @ a high intensity
high intensity = i've almost passed out twice in the last month
12 - 15 reps.
implement some drop sets and compound sets.30 minutes of interval cardio
interval cardio = walk at 4.0 speed for 2 min. sprint at a 9.0 speed for 30 seconds.back and shoulders
chest, arms, abs
legsoff
back and biceps
chest and shoulders
legs and tricepsrest
repeat
- jfletcher0
Just changed mine up w/ some new stuff. Thus far it's been good, but tiring. Overall I go off the basics of the P90X program, and then incorporate my own stuff for variety and difficulty. I'm always slightly altering things to keep pushing myself.
Sunday: Chest/Back
Monday: MMA/Submission wrestling
Tuesday: Shoulders and Arms
Wednesday: Boxing/Cardio
Thursday: Legs and Back
Friday: Plyometrics
Saturday: sparring if I'm up for it (wrestling/boxing) and stretching
- SteveJobs0
3-4 days a wk, 1-1 1/2 hours a day (1 muscle group), 6-8 reps, 4-5 sets, heavy weight causing last rep a near fail, resistance bands for warmup, minimal cardio, protein/creatine combo shake, then in my spare time: eat, eat, eat, and eat some more. when i'm not eating i'm snacking. 5-6 meals a day and i'm super lean... sigh.. sucks being a hard-gainer.
- +1 on hard gainer. Just takes a little extra effort for us.jfletcher
- harv0
7 days,6 days,7day,6 days. 2 rest days.
per week : 2 days at 1.5-2 hour run , 4 days made up of 5km run/1.5km bike and 1 hour of weights. 1 day of stretching and resistance training and Plyometrics.
sets of 3-4, reps of 10-13. Two muscle groups per day. 3 different workout for each muscle group. Super set everything with either lunges, pull ups, chin ups, push ups or planks.
Ive started to loose a lot of muscle after the second-third and no fat so I'm taking protein once in the morning and once after my work out.
Anyone have this problem?- lower your reps, and do an extra set. that's why you're losing muscle. also, you have a ton of cardio there so that's not helpingSteveJobs
- helping.SteveJobs
- i've read that you should reach failure at like 8. i've finally noticed results by working to that rule.SteveJobs
- When I started to drop muscle I was only taking in aboiut 140 grams of protein a day. Now Im around 180-190 a day so its evening out
harv - it's 1 gram of protein per pound of target body weight if i remember correctly. more if you're hardcore?SteveJobs
- Knuckleberry0
10-15 miles on my bike x 3 days a week
30+miles on my bike x 1 day a weekvarious weights thrown in on off days.
- harv0
Steve that's what Ive been told as well. I'm 193 right now, Id like to get to 190-185 maybe an been super lean. My body is terrible at utilizing and destroying fats, so I don't eat very much crappy food and stay with a lot of veggies and lean meats.
I was a heavy kid about 3 years back and I'm terrified to go back to my fatty days. My work out plan is working well to lean me out, Im going to try and cut some cardio out, but marathon season is steadily approaching so we will see.
I may try and take on more protein like you said. A little spooked what it will do though!
- mg330
I've been lazy the last two weeks, but my routine is typically consisting of:
Different muscle groups every other day: Chest, Legs, Back/Shoulders, Arms.
I then run at least 30 minutes afterward on the treadmill, and if I don't I go and run the following day and mix in core work with medicine ball and stretching stuff.
I then sit in the steam room and count to 600.
My ideal schedule (if I can just stop being lazy and work out in the morning)
Sunday AM or PM: Chest weights / 30 minutes Interval running
Monday: Nothing
Tuesday AM: Legs and core work
Wednesday PM: Running with coworkers, usually 5 miles
Thursday AM: Back and Shoulders
Friday AM or PM: 30 - 45 minute run
Saturday AM or PM: Arms, core work
- Invalid0
you can train all you want but nutrition is key to getting results.
i do muay thai classes for an hour, weights for 45 mins and a run. thats 5 times a week. mondays and wednesdays i add 45 mins of light sparring on top. saturdays i cycle and do an hour of heavy sparring.
i have a diet of high protein, medium amount of carbs to give me enough energy to do the training i do, and minimal fats.
- will look like this soon... http://img.thesun.co…Invalid
- mg330
Invalid - I met with a nutritionist at my gym a month ago to just get the basics on a better diet. I felt like all my working out was to no benefit as I eat like a toilet.
So, for the past month I've really, radically changed up my diet for the better. I weighed 189 in early January and I'm down to 180 now. I'm eating 5 - 6 times a day, having a good breakfast, and generally just avoiding crap food.
I've felt AWESOME! Total 180 in terms of energy levels and alertness all day. My daily diet is generally considering of:
Breakfast: 1/2 cup Oatmeal, 1tbsp of peanut butter mixed in with cinnamon and a 1/4 cup almonds (500 calories) Vitamins: multivitamin and Tonalin CL for fat burn / lean muscle gain
Morning snack: An apple and an orange and a handful of almonds (150 - 300 calories)
Lunch: A salad or some kind of healty sandwich unless I've made lunch for the week, which will be either sirloin steak, pork chops, or chicken, and colliflower or other vegetables. (500 - 600 calories) Vitamins: multivitamin and Tonalin CL for fat burn / lean muscle gain
Afternoon snack: Energy bar and almonds (150 - 300 calories)
Dinner: Vegetables and some kind of meat (500 calories), or, I sometimes skip dinner and just have a Muscle Milk drink and a protein bar after working out.
It's been tough getting dinner in. I actually need to start keeping something quick at work, like Lean Cuisines so that I can eat around 6:00 pm and don't have to worry about it later at night after the gym.
My calorie goal for the day is 1800.
- Is it really worth taking vitamins twice in one day?lukus_W
- as long as you eat smart, fresh fruit and veg, try and avoid processed foods and definately fried food, you'll get all the vitamins you need.Invalid
- vitamins you need. and please stay away from lean cuisines and other crap. all gimmicks full of preservatives.Invalid
- jay_jay0
4 times a week Mon/Tue/Thurs/Fri split into Push & pull exercises each day.
No more than 3 sets per exercise, 4-8 reps and as heavy as I can lift with 2 mins rest between reps.
I run on Wed and a day at weekend.
I also eat like a bitch 7 good quality meals a day.
I am gaining size/weight (just over 13st now 185lbs), it's just a slow progress but safest way without doing roids.
My goal next goal is 200lbs :)