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Post Your Current Workout

post #1 of 91
Thread Starter 
Just post your workout and shut up. That means please refrain from commentary/advice on what others choose to do on a weekly basis regardless of how little sense it makes to you. My current gym routine breaks down time-wise like this (sets/reps are dependent on my mood): Mon - AM Warm Up (5-10 min) (Bike & Light Stretch) BB Squat (20 min) BB Calf Raise (10 min) Wed - AM Warm Up (5 min) (Push Ups & Shoulder Rotations) DB Bench Press (20 min) BB Shoulder Press (10 min) Fri - AM Warm Up (5-10 min) (Run & Pull Ups) BB Dead Lift (20 min) Chin Ups (5 min) Machine Reverse Fly (5 min) Light core work on the weekends.
post #2 of 91
P90X. In the following order, I rotate between: Chest & Back Plyometrics Shoulders & Arms Yoga Legs & Back Kenpo X (Cardio) Chest, Shoulders & Triceps I hate sounding like an informercial, but I have seriously lost 20# and gained an incredible amount of strength using the videos for about 7 mos now (I know, its supposed to be 90 days, but I didnt follow the "diet" properly). I mix in a 2-3 mile run 3X a week as well
post #3 of 91
Basic 5x5 Workout

Day 1
5x5 Squat (ass to grass)
5x5 Bench (or Incline)
5x5 BB Row (or Lat PD)

Day 2
4x5 Squat (ass to grass)
4x5 Standing BB Should Press
5x5 Deadlifts (oucccch)

Day 3
5x5, 1x8 superset Squats
5x5, 1x8 superset Bench
5x5, 1x8 superset BB Row

I sprinkle in Weighted Dips, Bicep Curls, and Abs on alternating workout days.
post #4 of 91
I've moved away from a structured workout, and now I do things more randomly.

I like to run.
I like to hike wearing a weighted backpack.
I like to do olympic lifts.
I like to do squats.
I like to do deadlifts.
I like to row.
I like to do pullups and pushups.
I like to do lat pulldowns.

I just do something, and the next day, if I still hurt, I'll do something different. It keeps it interesting and unique.

I'm trying to hit 4 days a week, but I'd prefer 5. Time is short though. I'd really like to get to the point where I can have the time to do a run, then throw on the pack and do a good 10 miles with 55 lbs, and after hit the gym a bit. I think with some work and discipline, I can maybe scratch off some social activities and do that one day on the weekend each week. It is hard when "social activities" mean "networking". Ugh.
post #5 of 91
^ Nice. With a little modification, mine:

Quote:
I've moved away from a structured workout, and now I do things more randomly.

I like to run.
I like to do sprint intervals
I like to do olympic lifts.
I like to do squats.
I like to do deadlifts.
I like to do pullups and pushups.
I like to train for explosiveness (box jump, clapping pushups, jump squats etc.).
I like to play ultimate frisbee.

I just do something, and the next day, if I still hurt, I'll do something different. It keeps it interesting and unique.

I'm trying to hit 6 days a week. Time is short though.
post #6 of 91
This week:

Mon
Front Squat from pins >90%
Speed Deadlift 50%
BB Reverse Lunge
Pallof Press

Wed
2 Board Press >90%
Decline CG BP
Supported Row
Ext Rotation
Hammer Curls (for extra gayness)

Fri
Speed Box Squats 55%
Glute Ham Raise
DB Lunge
Pistol Squat
BB Rollout

Sat
Speed Bench
CG BB Floor Press
Pull Up
DB Row
CG Push Up
Band Extension

lefty
post #7 of 91
monday

bi/tri/delt

barbell curls 3 x 6-8
2 hand cable curls 3 x 10-12
hammer curls 3 x 10-12

military press 3 x 6-8
cable laterals 3 x 10-12
upright rows 3 x 10-12

close grip bench 3 x 6-8
skullcrushers 3 x 10-12
pressdowns or dips 3 x 10-12


tuesday

legs

squat 3 x 6-8
lunges 3 x 10-12
leg press 3 x 10-12
calf raises 3 x 15

wednesday

30 minutes HIIT, abs

thursday

chest, back

t-bar row 3 x 6-8
chins 3 x 10-12
hypers 3 x 10-12
close-grip row 3 x 10-12

incline press 3 x 6-8
xovers 3 x 10-12
dumbell pulovers 3 x 10-12
decline press 3 x 10-12

traps

5 x 6-8 barbell shrugs

thursday

basketball, abs

friday

30 minutes HIIT

saturday

off

sunday

repeat cycle
post #8 of 91
Just getting back to the gym after about a year hiatus - sucks. Little strength remains.
At this point I'm just trying to build a base so to speak and get my body used to lifting again.

2-3 times per week:

Flat bench or flat DB bench 3x10
lat pulls or assisted pull ups 3x10
incline DB bench 3x10
rows or other mid-back stuff 3x10
weighted back extensions 3x10
Seated DB press 3x10
Lateral Raises 3x10
Knee ups (abs) 4x10
Upright rows 3x10
Curls (alternate between regular and hammer) 3-4 x 10
Various triceps stuff 3-4 x10
Jacknifes or other ab stuff 3-4x10

Try to do 3 rides of 20-25 miles on my bike. Hauling my fat ass up the hills of east Tennessee gives me all the leg work I want. Plus I already got meaty thighs and "dumps like a truck" so I don't really want to get bigger there.

* it feels weird to be lifting just for general health or fitness having only lifted for sports (football and shotput/hammer) in the past.
post #9 of 91
modification of 5x5 mon and thurs bench press (alternate between db and bb every week) 5x5 military press (" ") 5x5 bb dead lifts 5x5 shrugs (" ") 5x5 tues and thurs close grip bench press (5x5) on cable machine tricep pulldown (3x10) bicep curl (3x10) supersetted some sort of back row (5x5) pull ups and chinups (3x5) each supersetted squat (5x5) 1 upper and 1 lower core exercise 3x20 3x10 respectively and mile of running at 8.5mph on the tread
post #10 of 91
Feedback welcome.

Mon & Thurs:
Pendlay Row 3x5
Back Squat 3x5

Tues & Fri:
Military Press 1x8
Bench Press 1x8
Deadlift 1x8

My goal is hypertrophy and I don't have very much time to exercise, so I'm trying to do fast Starting Strength. The rows and squats get three sets each because I'm still working on form.

I have tight lats, so I prefer the rows over chin-ups. Once I plateau on rows I'll learn how to do power cleans.
post #11 of 91
^^ Double nice, with a bit of variation between Milhouse and Whacked, here is mine:

Quote:
I've moved away from a structured workout, and now I do things more randomly.

I like to row
I like to run
I like to do pull ups and dips (both weighted and unweighted)
I like to do pushups
I like to run stairs
I like to do olympic lifts
I like to train for explosiveness (box jump, clapping pushups, jump squats etc.)
I like to play ultimate frisbee
I like to rock climb
I like to do static holds, planches, levers etc...

I just do something, and the next day, if I still hurt, I'll do something different. It keeps it interesting and unique.
post #12 of 91
Simply; 6 Days of the week: Tae-Bo Cardio (40 mins) 3 Days of the week: Abs & Weight-lifting
post #13 of 91
I follow a Westside lifting program (http://www.defrancostraining.com/articles/articles.htm) on M, W, F, Sat. Following that, except on my heavy leg day on Wednesday, I do cardio for 20-30 minutes. On Tuesday and Thursday I box. Usually on one of those days I spar for 3 or so rounds in addition to the heavy/speed bag work I do normally. I like to go mountain biking once a week also, that usually takes place on Saturday at this time of the year since I'm firmly camped out on my couch on Sundays to watch football.
post #14 of 91
I run 3-4 miles 5 times a week, and try to stretch before and after. Not much, but I plan on incorporating some resistance training and light free weights.
post #15 of 91
Hmm, I didn't know so many people enjoy "my" workout. . .

I need to come up with a catchy name, and claim I have lots of followers.

What about "life is to short to be bored, so have some fun and fit it in wherever you can, it makes life better"?

I wonder if that website domain is still available. . .
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