Post Your Current Workout

Discussion in 'Health & Body' started by Hard2Fit, Oct 3, 2008.

  1. Hard2Fit

    Hard2Fit Senior member

    Messages:
    6,956
    Likes Received:
    34
    Joined:
    Aug 9, 2006
    Location:
    10591
    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.
     
  2. Charlie Big Potato

    Charlie Big Potato Well-Known Member

    Messages:
    54
    Likes Received:
    0
    Joined:
    Sep 30, 2008
    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
     
  3. MetroStyles

    MetroStyles Senior member

    Messages:
    15,831
    Likes Received:
    30
    Joined:
    May 4, 2006
    Location:
    New York Shitty
    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.
     
  4. Milhouse

    Milhouse Senior member

    Messages:
    2,059
    Likes Received:
    0
    Joined:
    May 11, 2007
    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.
     
  5. whacked

    whacked Senior member

    Messages:
    7,364
    Likes Received:
    3
    Joined:
    Sep 24, 2006
    ^ Nice. With a little modification, mine:

     
  6. lefty

    lefty Senior member

    Messages:
    9,584
    Likes Received:
    1,838
    Joined:
    Oct 27, 2006
    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
     
  7. thekunk07

    thekunk07 Senior member

    Messages:
    18,151
    Likes Received:
    2,692
    Joined:
    Apr 27, 2007
    Location:
    nyc
    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
     
  8. RedLantern

    RedLantern Senior member

    Messages:
    3,281
    Likes Received:
    395
    Joined:
    Apr 6, 2008
    Location:
    The Brooklyn of Seattle
    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.
     
  9. greasypeanut

    greasypeanut Well-Known Member

    Messages:
    64
    Likes Received:
    0
    Joined:
    Jun 17, 2008
    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
     
  10. Jared

    Jared Senior member

    Messages:
    1,635
    Likes Received:
    1
    Joined:
    Sep 19, 2006
    Location:
    Victoria, BC
    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.
     
  11. rjmaiorano

    rjmaiorano Senior member

    Messages:
    2,209
    Likes Received:
    0
    Joined:
    May 1, 2007
    Location:
    SD
    ^^ Double nice, with a bit of variation between Milhouse and Whacked, here is mine:

     
  12. emperor3d

    emperor3d Well-Known Member

    Messages:
    53
    Likes Received:
    0
    Joined:
    Dec 9, 2007
    Location:
    Toronto
    Simply;

    6 Days of the week: Tae-Bo Cardio (40 mins)
    3 Days of the week: Abs & Weight-lifting
     
  13. Nil

    Nil Senior member

    Messages:
    9,403
    Likes Received:
    3,808
    Joined:
    Apr 23, 2005
    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.
     
  14. Antonio Centeno

    Antonio Centeno Senior member

    Messages:
    321
    Likes Received:
    0
    Joined:
    May 26, 2008
    Location:
    Earth
    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.
     
  15. Milhouse

    Milhouse Senior member

    Messages:
    2,059
    Likes Received:
    0
    Joined:
    May 11, 2007
    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. . .
     

Share This Page

Styleforum is proudly sponsored by