I recently decided I've neglected myself enough. It's time to get back in decent shape. After years of athletics and countless times in the training room I've come to learn enough to put together a decent program that works for me. I'm curious what your workouts entail. Reps, sets, frequency at the gym, and any other unusual excercises you think helps. Just curious to see what everyone does and if they have something unusual that I haven't seen before. If I really need to I'll write out my old work out, but I really see no need atm.
My workout regime is mostly cardio based, so mine is probably different than most. Monday - Sprints - Number and distance depends on my training goals at the time. Can range from 6 -1 mile sprints (6 min) to 6 - 1/4 mile sprints (60 sec). Tuesday - At gym - Mostly plyometrics, a few weights, 30 minutes of ab work and possibly full inclined intervals on the treadmill. Wednesday - Pace run - Again depends on my training goals at the time. Can range from 5 miles to 12 miles at an 8 - 9 min mile pace. Thursday - At gym - Usually a mix of weights, stationary bike, boxing, ab work, and full incline treadmill. Friday - OFF Saturday - Long run - Ranges from 10 - 20 miles. Sunday - OFF I can go more into specific plyometric exercises if that's what you want?
Hooker, I'd be curious to hear what kind of Plyo's you do. I still incorporate them into my workouts, but it's been years since I've found a new one. Whatcha got for me?
I do p90x plyometrics mostly 3 times a week and use free weights the other 3 workouts. Monday Chest, Tues. Plyometrics, Weds. Biceps and shoulders, Thurs. Plyometrics, Friday. Triceps and Back. I currently weigh 210lbs of twisted steel and sex appeal. I can tell you my workout if you want me to list my reps and sets. Hooker: what depicts your training goals? Your workout regime is a pretty serious workout cardio wise.
as a former bodybuilder I know of several workouts you can do, just depends on what you want and how fast you want to get there. PM your goals. and I can tell you many types of things to do.
Besides all the walking I do at work and in the woods...jog a couple of times a week for a mile or so at a brisk pace. And a couple of times a week... grab my 65 lb barbell and do 6-8 sets of 25 or so reps of whatever exercise floats my boat. Seems to work for me and is low stress.
I have not touched a weight in over 4 yrs..Brett that's awesome that you do that. I just burned out after 10 yrs of lifting and running. My body broke down...lifting too heavy when I was young I have paid the price...my max bench was one rep @ 380 lbs and I weighed just 180 lbs when I did that...I used to do really heavy benches for low reps for many years..but man I would take it all back now if I could and never ever power lift/body build....
Eh...mostly your basic plyo routines. I really don't know what they are called, nor really how to explain them. Lots of jumping :D I run alot half/full trail marathons, and I am hoping to run my first ultra marathon within the next 2 years, so that's why I do mainly cardio.
I have to somewhat tailor my work outs based on the time of the year since we have two different physical tests now. But I do a mix of weights and cardio - weights I do two body parts a day, Chest/Tri, Back/Bicep, Legs/Shoulders. I do abs, then hit the cardio for 30-40mins. I do 3 sets of 8-10 reps for the weights I do that 5 days a week. During the 2nd half of the year, I now add in parts of our Combat Fitness Test to practice for the test (ammo can lifts etc) since its really specific. This is getting harder as I get older - and have left over effects from a motorcycle crash I had last June.
Landon, I lifted heavy for a long time as well. I don't really enjoy lifting all that much since my athletic days ended. I just need to stay strong at some level so that I can take care of business at work. I just take light weights a couple of times a week and lift to keep my functional strength. My workout only takes about 10 minutes or so and I do 2-3 sets in a row, then rest a minute, then repeat 3 more times or so. It gives me a quick cardio and gives me some stamina. I need to keep my heart strong as I get older. I actually just walk outside in the cold, put on my boots and whatever else I am wearing at the time and just lift. I look like the biggest idiot in the world, I am glad noone can see me.
Currently my workout routine is the following with weights lasting around 30 minutes and 30 minutes of cardio. I'm a week away from tweaking my working to be more weights around 45 minutes and only 15 minutes of cardio. Monday - Chest & Triceps w/ cardio Tuesday - Back & Biceps w/ cardio Wednesday - Shoulders & abs Thursday - Cardio only Friday - Legs w/ cardio
cardio in morn lift in afternoon mon - legs tues - chest/shoulder/tris wed - back/bis/neck thrus - legs fri - chest/shoulder/tris sat - back/bis/neck sun - off half hr of cardio each morn and if i can try after my lift its a good day. been off the saddle for about a month in a half, but back on as we speak. biggest thing i belive in is diet, doesnt mean i follow it =-) burn more that you put in you mouth and you'll be good.
My goals are two fold: 1. To increase my life span 2. To be a stallion in the sack (half kidding on that one) My workout is based on having 4 days available. To me it's important to feel physically fit and "in shape." The stomach is starting to sag as well and I'm just feeling fat and lazy. The goal is to slowly get back into my old workout. I do not label days Mon-Fri, but as days 1-4. I did this because I had a 5th day at some point, but I can't remember that workout scheme. The old workout compressed (I don't have time to write it all out) Day One "Upper Body:" 1/2 hr stretch, 1/2 hr elliptical, crunches, Upper body (chest, tri's, bi's, forearms etc) free weights and nautilus. Day Two "Cardio:" 1/2 hr stretch, 1 hr elliptical, crunches, Horizontal bike, vertical bike, treadmill, jump rope Day Three "Core Region (abs & back):" 1/2 hr stretch, 1/2 hr elliptical, crunches, therapy ball exercises, medicine ball exercises, crunches, nautilus. Day Four "Legs:" 1/2 hr stretch, 1/2 hr elliptical, crunches, lifting free weights & nautilus. Lifting is done usually 3 sets anywhere from 10-15 reps. As I get older I get away from heavier lifting and "maxing out." To give you an idea of how much I've digressed... I haven't maxed out since 1997. Back then I think my maxes were bench 325, squat 450-500?, power clean 150?, curls 90, military press 150. My senior year of football camp I pressed 185lbs 34 times weighed 180lbs. Last week I went to the gym. I laid on the bench and pressed the bar (no weight) for two sets of ten and stretched with the bar. That made my pecks tight the next two days and I weigh 225 lbs. LOL I know this isn't the traditional workout where you "alternate" the way most do, but over the years it's proven to be very effective for me. That to me is most important. More thoughts?
Mine is pretty simple. Day 1 - 30 minutes of elliptical, 30 minutes of running. Day 2 - Weights, then 30 min of elliptical. Rinse and repeat. I do abs and bi's at home during lunch, and I don't do legs although I probably should.
Ask this question, and you'll get a hundred different responses...and understandably so. People workout for different reasons. Just have to find what fits your goals and style/preference. I workout and eat to build/maintain lean muscle and prevent injuries. My workouts center around burning calories the other 23.5 hours I'm not at the gym by raising my metabolism. What I eat plays into that plan. Diet is 70%-80% of weightloss or weight maintaining success. Most people don't like to hear that. :D This can get pretty detailed, so if your goals fit mine, shoot me a pm and I can give you more info on both the workouts and eating.
Sorry Vito, my goal isn't weightloss. The most I could drop down is 20 lbs and that is with extremely lean muscles. I was there three and a half years ago. My frame is just too big to get down any lower and be healthy. I know by the stereotypical charts I should be less, but my density seems to be a lot more than most. Really my goal isn't to be 215, but to be "skinnier." Well, one of my goals (part of the life span). Really I was looking for interesting excercises that I haven't thought of or seen before. Wondering if I should bite the bullet and list ALL the excercises I put into my workout.
