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How much traing do you do a week - Page 2

post #16 of 24
10/28/10 at 5:18am
Quote:
Originally Posted by Raymondleigh3268 View Post
This is what i do ever week if any think i should do some early morning cv ( running )
but there only so many hours in a week so i find it hard to fit any more in with my life style family work etc etc...
What do you fellas do ?


MONDAY

CHEST

Incline Dumbbell Flyes: 3 Sets Of 8-12 Reps

Flat Dumbbell Bench Press: 3 Sets Of 8-12 Reps

Decline Barbell Bench Press: 3 Sets Of 8-12 Reps

Flat Dumbbell Flyes: 3 Sets Of 8-12 Reps

Cable crossovers 3 Sets Of 15 Reps

MONDAY NITE THAI BOXING



TUESDAY

SHOULDERS

Barbell Shrugs 4 Sets Of 8-12 Heavy Reps

Dumbbell Shoulder Press: 3 Sets Of 8-12 reps

One Arm Side Laterals: 3 Sets Of 12 reps

Front Dumbbell Raise: 3 Sets Of 12 reps

Upright Row 4 Sets of 12 Reps





WEDNESDAY

ARMS

Seated Incline Bicep Curls 3 Sets Of 12 Reps

Skull Crushers 3 Sets Of 12 Reps

Bicep Sots 3 Sets Of 12 Reps

Smith Machine Close-Grip Bench Press 3 Sets Of 12 Reps

Barbell Curls 3 Sets Of 12 Reps

Triceps Pushdown 3 Sets Of 12 Repss

Wrist Cruls Behind The Back 2 Sets Of 25 Reps

Wrist Cruls 2 Sets Of 25 Reps

Bench Dips 3 Sets Of 12 Reps



WEDNESDAY NITES THIA BOXING



THURSDAY

BACK

Barbell Deadlifts 4 Sets Of 15, 8, 6, 4 Reps

Wide Grip Pulldowns 3 Sets Of 8-12 Reps

Seated Close Grip Cable Row 3 Sets Of 8-12 Reps

Single Arm Dumbbell row

Barbell Row 3 Sets Of 8-12 Reps





FRIDAY

LEGS

Barbell Full Squats: 4 Sets Of 15, 8, 6, 4 Reps

Leg Extensions: 3 Sets Of 8-12 Reps

Sitting Calf Raises: 4 Sets Of 8-12 Reps

Leg Press: 3 Sets Of 12-15 Reps
this maybe too much for me
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post #17 of 24
10/28/10 at 9:05am
Some crazy work deadlines have essentially kept me out of the gym and restricted to BW exercises at home for the last couple of weeks but here is my typical workout schedule in better times: Day 1: Upper Body (weights) Day 2: Conditioning + Core Day 3: Legs + Core Day 4: Upper Body (BW + statics) + Core Day 5: Run Day 6: Rest day (stretching + core) or something like that I basically have 2 upper body days, 1 with weights (3-5 reps) and 1 with things like weighted pullups, pushups, static holds, gymnastic progressions, etc., 1 leg day typically with squats, lunges, hammy curls, etc. The conditioning day usually involves a circuit with burpees, grasshoppers, mountain climbers, jumping jacks, split jumps, etc. done at high speed with no rest for 10-15 minutes. I might also do intervals sometimes on this day. The run day is usually a 5-6 mile run at moderate pace, say a 7:30 mile pace. I do core work at least 3 times a week - usually a circuit with weighted hyperextensions, leg lifts, weighted crunches on a swiss ball, hanging leg lifts, etc. with more challenging stuff like ab wheel rollouts or dragon flags thrown in. Nothing too dramatic here - I want to swim more but I don't have time in my schedule to fit it in.
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post #18 of 24
10/28/10 at 4:07pm
Saturday - Run round with the kids playing basketball and soccer for 90 mins.

Monday - 8 x 3min rounds on the punchbag (100+ punches round) with 30 sec breaks between rounds. Followed by 30 mins interval training on the ski machine, 140+ heart rate.

Wednesday - same as Monday.

Thursday - 4 x 3min rounds on the punchbag as warmup. 4 sets of 12 x 50lb clean and jerk, but no putting down, 4 sets of 12 x 25lb dumbell bicep curls, 4 sets 12 x 50lb squats. Do that as quickly as possible, and then 20 mins cycling 140+ heart rate.

Friday - Same as Monday.

Sometimes do the weight thing instead of a Monday session.

Its enough to keep me honest.
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post #19 of 24
10/29/10 at 1:25am
in the past week:

Friday - 1 hour doing laps in the pool, 6.1 mile run
Saturday - brutal 11 mile run (~1200 ft elevation gain), 20 min Pilates
Sunday - 1 hour walk at around 4mph, 20 minutes Pilates
Monday - 1 hour doing laps in the pool, 6.7 mile run
Tuesday - 5 mile run, 20 minutes Pilates
Wednesday - ~2 miles worth of swimming
Thursday - 9.5 mile run, 20 minutes Pilates

yep, since breaking up with the ex, a lot of time on my hands...

-Jeff
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post #20 of 24
10/29/10 at 2:55pm
Quote:
Originally Posted by gamelan View Post
yep, since breaking up with the ex, a lot of time on my hands... -Jeff
same situation. I've been in the gym just about every day since a breakup. was working out regularly before, but now I'm really focusing on working out AND proper nutrition/diet as well.
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post #21 of 24
10/29/10 at 7:12pm
Yeah but be prepared to see a slowdown of gains per unit work, due to decreases test. levels.
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post #22 of 24
10/29/10 at 7:38pm
Quote:
Originally Posted by embowafa View Post
same situation. I've been in the gym just about every day since a breakup. was working out regularly before, but now I'm really focusing on working out AND proper nutrition/diet as well.
Same here. I'm recovering stupid quickly too. I do bench bench press (3x8), lat pull downs (3x8), face pulls (3x10), and shoulder press (3x10) almost every day. I recover over night and have been getting a lot stronger. I started keeping a workout log at the end of last month when I got back in to working out intensely. Over the last 14 days my bench has done this (after being stalled out at 120): 1: 3x8x120 3: 1x8x130 and 2x8x120 6: 2x8x130 and 1x8x120 7: 3x8x130 8: 3x8x135 10: 2x8x140 and 1x8x135 11: 3x8x140 12 3x8x145 13: 1x8x150 2x8x145 14: 2x8x150 1x8x145
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post #23 of 24
10/30/10 at 5:07am
Quote:
Originally Posted by Kajak View Post
Yeah but be prepared to see a slowdown of gains per unit work, due to decreases test. levels.

Are you talking about age related t-level drops? If so, I'd say you can still rock an amazing physique well into your 50's if not 60's - it just requires a somewhat different approach to things and a meticulous diet.

And you'll have better vascularity because your skin is thinner
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post #24 of 24
10/30/10 at 4:35pm
Quote:
Originally Posted by TrH View Post
Are you talking about age related t-level drops? If so, I'd say you can still rock an amazing physique well into your 50's if not 60's - it just requires a somewhat different approach to things and a meticulous diet.

And you'll have better vascularity because your skin is thinner

No, I meant due to a breakup and less sex
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