The Workout Thread

[maggsmaggs]

Thought this could be interesting...

I lift Monday/Wednesday/Friday (all upperbody)

I run Tuesday/Thursday/Saturday/Sunday (about 5-8 miles each run)

I also do 1/2-1 mile of warmup jogging before I lift.

Lifting wise I do:

Bench Press

Wrist Curls

Bicep Curls

2 back exercises (names escape me)

2 tricep exercises (names escape me)

one more chest

one more bicep

2 shoulder exercises

 

All together, my lifts take about 45-60 minutes depending on equipment availability. I sometimes when I feel like lightly lift my legs, but with all my running, I don't want to do anything too rigorous.

 

So what are you guys doing?

 

 

[santo=dorf]

I pledged to run 1/4 mile for every post made in the biggest loser forum, and from May-December I put on about 15 pounds.

[LosMediasBlancas]

Thought this could be interesting...

I lift Monday/Wednesday/Friday (all upperbody)

I run Tuesday/Thursday/Saturday/Sunday (about 5-8 miles each run)

I also do 1/2-1 mile of warmup jogging before I lift.

Lifting wise I do:

Bench Press

Wrist Curls

Bicep Curls

2 back exercises (names escape me)

2 tricep exercises (names escape me)

one more chest

one more bicep

2 shoulder exercises

 

All together, my lifts take about 45-60 minutes depending on equipment availability. I sometimes when I feel like lightly lift my legs, but with all my running, I don't want to do anything too rigorous.

 

So what are you guys doing?

 

 

How long have you been working out 7 days a week?

[Disco72]

M/W/F - Swim 1500-2500 yards

T/Th - Run (treadmill) 2-4 miles plus stretching

Sometimes a light workout on the weekends, though usually it's a makeup day for missing a workout during the week.

 

That's all for me - anyone have any simple core exercises? The swimming (plus the flip turns) helps a lot, but I'd like to add to that with a history of back problems in the family (plus the inevitable weight gain in the midsection).

[BigSqwert]

I perform low impact aerobics. Also known as choking the chicken.

[maggsmaggs]

How long have you been working out 7 days a week?

Since high school, I did cross country and we would run 6 days a week then rest on Sundays. Then on Sundays, I would do a light lift. I take days off though periodically, probably one every three weeks.

[Brian]

I workout Mon-Fri.

Mon, Wed, Fri, I do a full body lifting routine. Work every body part for 2 sets, 12 reps. Than do 45 mins cardio.

Tues and Thurs, just 45 mins of cardio.

 

My biggest problem is committing to a diet. I get bored with one easily.

[southsideirish71]

Actually I am in the best shape since college right now. I have given up lifting for the most part and concentrate on cardio and using pushups and dips as a replacement for lifting. Its more about time management now. My cardio workout takes a lot of time now, and I don't have the time to spend lifting. I workout now 6 days a week and its primarily to keep healthy and balance my blood sugar. As a diabetic who doesn't want to be on insulin, this cardio workout keeps my sugars in check.

 

Cardio at night

 

MWF 5 mile run that I run at a 7 to 7 1/2 mnute mile pace.

T Th Sat 30 minute fartlek run ( pyramid workout )

T Th Sat swim for 10 minutes ( alternate laps of freestyle, breast, and backstroke )

MWF 3 sets of 25 crunches ( 75 total)

T Th Sat 3 sets of 50 crunches ( 150 total ). First set is standard, then on my right side, and on my left.

 

Morning routine

 

90 push ups ( 3 sets of 30 ( first set is normal, 2nd set is feet elevated, 3rd set is triangle. )

40 dips using a chair

Edited January 19, 2009 by southsideirish71

[RockRaines]

Since high school, I did cross country and we would run 6 days a week then rest on Sundays. Then on Sundays, I would do a light lift. I take days off though periodically, probably one every three weeks.

Do you change up your routines a bunch? I can see some serious risk of a plateau if you work out 7 days a week and just repeat weeks over and over. I've found you have to confuse your muscle groups every week to get consistent results. This includes different ways of doing cardio other than running.

[Jimbo's Drinker]

Do you change up your routines a bunch? I can see some serious risk of a plateau if you work out 7 days a week and just repeat weeks over and over. I've found you have to confuse your muscle groups every week to get consistent results. This includes different ways of doing cardio other than running.

Your supposed to change up your routine every 2 weeks, however there is only so much you can do.

[shipps]

A buddy of mine is getting some "stuff" shipped from Europe. He is such a f***ing idiot,he says they are not steriods and he gives all these reasons of why it is safe and that the website says such. Its not that serious to go through all that with those risks just to have big muscles that impress NO ONE.

[Jimbo's Drinker]

A buddy of mine is getting some "stuff" shipped from Europe. He is such a f***ing idiot,he says they are not steriods and he gives all these reasons of why it is safe and that the website says such. Its not that serious to go through all that with those risks just to have big muscles that impress NO ONE.

 

oh the fancy pills from Europe. Is it like that pheremone spray that makes your instantly get girls.

 

My guess is they are simply water pills.

[shipps]

oh the fancy pills from Europe. Is it like that pheremone spray that makes your instantly get girls.

 

My guess is they are simply water pills.

 

He says that its some kind of pill that changes your thyroid function, which is REALLY not something you wanna do.

[Jimbo's Drinker]

There are protein shakes, hell even Creatine.

[maggsmaggs]

Actually I am in the best shape since college right now. I have given up lifting for the most part and concentrate on cardio and using pushups and dips as a replacement for lifting. Its more about time management now. My cardio workout takes a lot of time now, and I don't have the time to spend lifting. I workout now 6 days a week and its primarily to keep healthy and balance my blood sugar. As a diabetic who doesn't want to be on insulin, this cardio workout keeps my sugars in check.

 

Cardio at night

 

MWF 5 mile run that I run at a 7 to 7 1/2 mnute mile pace.

T Th Sat 30 minute fartlek run ( pyramid workout )

T Th Sat swim for 10 minutes ( alternate laps of freestyle, breast, and backstroke )

MWF 3 sets of 25 crunches ( 75 total)

T Th Sat 3 sets of 50 crunches ( 150 total ). First set is standard, then on my right side, and on my left.

 

Morning routine

 

90 push ups ( 3 sets of 30 ( first set is normal, 2nd set is feet elevated, 3rd set is triangle. )

40 dips using a chair

 

Fartleks are awesome. No matter how you feel you can get a good workout in. If you feel good, push it, if you don't lay back a little. Where do you do yours? I go to a big park by my house, I have also heard golf courses are good.

 

Do you change up your routines a bunch? I can see some serious risk of a plateau if you work out 7 days a week and just repeat weeks over and over. I've found you have to confuse your muscle groups every week to get consistent results. This includes different ways of doing cardio other than running.

 

I train for half-marathons, so I need the running to get better for that. However, I do ride my bike around campus daily which can accumulate to two miles, i know its not really the same, but I do get some variation there. I also change up my running though mixing in speed workouts, distance runs, easy days and so on.

[southsideirish71]

Fartleks are awesome. No matter how you feel you can get a good workout in. If you feel good, push it, if you don't lay back a little. Where do you do yours? I go to a big park by my house, I have also heard golf courses are good.

 

Right now with winter, its a lot of treadmill which I hate but its a lot better than running on the street at night or trying to figure out who shovels their walk or not. In the spring through fall I vary my runs quite a bit. I try different terrain and different surroundings. It makes the run a lot easier. For street running I use Map My Run to lay out my run, and I get a good idea of my waypoints for my fartleks. I change up my routine a bit when I run outside more. Saturdays become a distance day and I run those at the forest preserves. I run at the park as well. Changing it up is key. I alternate some track work for speed and some stairs at the football field as well to help with strength.

 

As for Golf courses, I ran one a few years back in the offseason up in Wisconsin. I ran the one attached to the Wilderness Resort up near Lake Geneva. That was awesome. Some good hills.

[RockRaines]

I train for half-marathons, so I need the running to get better for that. However, I do ride my bike around campus daily which can accumulate to two miles, i know its not really the same, but I do get some variation there. I also change up my running though mixing in speed workouts, distance runs, easy days and so on.

For weights as well its good to do alot of different variations so that you can "confuse" your muscles instead of getting into a rut.

 

Also for cardio I like to mix in swimming because I feel that it really helps offset the running I do.

[dasox24]

I don't have a set routine, but I do workout 4-5 days/week. I just go whenever my buddy who lives across the hall can do with me. That way I've got a partner. I hate going to the gym alone. Monday is biceps and triceps. Tuesday shoulders and back. Wednesday chest and traps. Thursday legs. Friday is a medley of different things

[maggsmaggs]

For weights as well its good to do alot of different variations so that you can "confuse" your muscles instead of getting into a rut.

 

Also for cardio I like to mix in swimming because I feel that it really helps offset the running I do.

I have heard swimming is a dynamite workout, but 1) I suck at swimming and 2) I've never been a water person. I wish I was though, cause then I would try some triathlons.

[Marky Mark]

Day 1:

 

-Flat Bench Barbell 3 sets

-Incline Bench Dumbells 2 sets

-EZ Bar bicept curls super set with dumbell curls 3-5 sets

-Weighted Dips 3-5 sets

-Ab leg lifts super set with crunches 1 long set

 

Day 2: Rest

 

Day 3:

 

-Squats 3 sets + 1 slow repped low weight set

-Pull ups 3 sets super set with lat pull downs

-Dumbell military press 5 sets

-Seated Rows 3 sets

-Ab leg lifts super set with crunches 1 long set

 

Day 4: Rest

 

Day 5: Rest

 

Day 6:

 

Run or Swim

-Random lifts, usually incline barbell bench, dips, crunches, dead lift

 

Day 7: Rest

 

Nutrition:

 

9 AM: 2 Protein Bars (40g protein) or 3 eggs + a little cheese 20-25g protein

12 PM: Leftover dinner (usually chicken) 40-60 g protein

3:30PM: 2 Protein Bars or Myoplex shake 40g protein

6:30 PM: Chicken, sometimes beef 40-60g protein

9PM: Bagel with 3 Tbs of peanut butter on each half + raisens 30g protein

11:30PM: Myoplex Shake 41g protein

 

Lots and lots of water throughout the day, no pop, no beer, no deserts, no junk food snacks

 

Sleep 12AM-8AM

 

[T R U]

Pills don't work, if you want legit steroids you need to be injecting a liquid into your body or else you aren't gonna get the full effect..

 

And you're wrong, because big muscles impress everyone.. don't act like you've never seen someone and didn't think "Jesus, that guys huge." Now you don't have to sit there and gush about them, but its still slight impressiveness. And to others, its very impressive.

 

There are also plenty of things you can do to switch up a routine to not plateau. There are literally hundreds of different ways to work certain muscles so you aren't going the same thing every time, its not that hard.

[ChWRoCk2]

Well before I f***ed up my shoulder sledding was doing the following:

 

Bench

Upright Row

Squat

Cable Curl

Leg Extension

Leg Curl

Tricep Pushdown

Lat Pulldown

Dunbell Curl

Dunbell Fly

 

Idk what exercise is called but the one with the rope attached to handlebar and you have to pull weight up by raveling rope around handlebar. Best way I can explain it, works arms.

 

Abs

Forearm Curl

[NorthSideSox72]

The problem I have is time. We just had a baby, and I can't justify being gone every night while I work out for an hour. So from now until about April, I am playing racquetball a couple days a week, and gyming a couple times (upper body weight routine, then some time on the mill and/or bike).

 

But come April, which I can't wait for, I can get in a good workout during my commute. I bike to work every day. 6 miles each way, that's 12 miles a day, and I do it on an MTB with knobbies (makes it a little tougher than a roadie), and go pretty much all out. Dealing with traffic and lights, I get it done in about 25 minutes each direction. I then shower and change at the gym near work. It works out great because it takes me no extra time each day, nothing taken away from the family, but I get in some serious work each week from April through September. I haven't been able to do it the last couple years (heavy travel job), but now I can go back to it.

 

I am about 40 pounds overweight right now, and need to drop it this year.

 

 

[DrunkBomber]

I switch up my days each week based on my schedule and I alternate muscles group pairings each month from bis/tries, shoulders/forearms, back, chest to chest/tris, bis/back and stick with shoulders forearms. I also alternate between running sprints or just running on the elliptical.

 

 

tris- skull crushers, pushdowns with rope and bar, close grip bench and dips

 

bis - hammer curls, preacher curls, curls with a rope on a machine and regular dumb bell curls

 

chest - (all dumb bells) bench, incline, decline and cable flies

 

back - seated rows, lat pulldown, bent over rows and reverse fly

 

shoulders - military press, front and side raises, upright rows, shrugs

[LosMediasBlancas]

I try work out every other day. Sometimes there are two days off in between, but the rotation stays the same:

 

Mon- chest and triceps

Wed- Back and biceps

Fri- Legs

Sun-Shoulders

Repeat

Tues- chest and triceps....

 

All free weights.

3 different exercises per large muscle group, 2 exercises for smaller groups.

3 sets per exercise, more weight and less reps for each set.

 

I do 10 mins of stretching in the hot box before I hit the iron. My muscles are loose and my body is warm..quickly. Rarely do any cardio.