What's your exercise routine? - Page 2 - Tilted Forum Project Discussion Community

skizziks · 09-30-2008, 08:15 AM

Gym monday, wednesday, friday. at the gym i do upper body only. tuesday thursday, saturday, sunday I ride my bike, either mountain bike or road bike. this is the plan. i don't stick to the plan 100%, sometimes I go for a ride on a gym day, sometimes I don't ride my bike on a ride day, sometimes I sit around, get drunk and eat fried foods instead of exercising at all. I go hiking but I don't consider that excercise, it's just walking around.

cadre · 09-30-2008, 10:34 AM

Quote:

Originally Posted by Catdaddy33

Weekdays except for Wed I hit the gym around 5am and do 35-45 minutes of HIIT cardio on and at work I take a couple of breaks in the morning and afternoon and walk for about 15 minutes each time. On Wednesdays, I do weight-training and top it off with 20 minutes of cardio.
Saturdays I do 60-90 min of HIIT and Sundays weight training and no cardio.

I forgot to set my alarm this past Monday so I didn't make the gym and felt like shit for most of the morning, so its amazing what getting the blood pumping that early can do for the day.

I know what you mean, it's nice though because once you get into a routine you are more likely to stay in it. I know for me, if I don't work out for a day I just don't feel right. When I had to take a couple weeks of for health reasons I was having trouble sleeping and all that fun stuff (a good workout does wonders for insomnia!).

Apex Shok · 09-30-2008, 04:47 PM

More of a BB routine here. But I do get my Soccer practice and Games in once a week. I break it up into the "traditional" body part split. Every 8-12 weeks I change. This rotation I am working on size. In 3 weeks I am starting my explosive routine. After that is Strength. Although this goes against some of the basic rules of overload and training. This has worked for me for 3 years now and I have never been as strong. Every one is different and what works for you may not work for me.

Monday (Shoulders and bi's)
Push Press 4x5 Go as heavy as possible after a suitable warm up. Should be an explosive movement.
Behind Neck Press 4x8
Arnold press 4x10
Smith Machine Shrugs 5x10
Bent Bar curls superset with Drag Curls 6 sets 10,8,6,4,3,2 Increase weight every set.
DB preacher curls. 4x10 light weight, go for pump.
Front raises 3x10
Side Raises 3x10

Tuesdays (Leg's and ab's) Leg day is my favorite. But also the one that I dread the most.
Back squats 5x8 1x20(stick at 135 here) ATG all the way. No knee wraps, no belt till you get over 315.
Rom Dead Lift 4x10
Front Squats 4x8
Single Leg Rom Dead lift 4x10
Planks 30secx4
Russian Twist 4x15

Wed off from Gym. I do coach soccer so I get my NEPA at practice.

Thus (Back and Bi's)
Bent over Rows 5x8
Wide Grip Pull ups 4x8
DB rows 4x10
Nautilus Pull over machine. 4x10
Constant tension curls 4x10
Zottman Curls 3x15

Fri (chest and tri's)
BB Flat Bench 2 warm up sets then 5x6 Go heavy or go home!
DB Incline bench 4x8
Dips 4x8 use weight if have to.
Cable Flyes 3x15 Light weight
Decline French Curls (Skull Crushers) Heavy as possible. 4x8
Close grip Bench elbows in, on Smith machine 4x10
Reverse Grip Pull downs 5x10

Sat
Soccer games. NEPA

Sun
NEPA

General Rules.
Heavy as possible on the main lifts of the day. Try and keep rest at 30sec to 1 min max. Except leg day. Then we go as high as 5-6 mins of rest.

This is a sample. Every week the supporting exercises change. But the main lifts stay the same to keep the strength curve going.

NEPA is Non Exercise Physical Activity

This looks like a lot of exercises but, I am usually in and out of they gym in 45-1:15 (depending on the day) Leg day always takes longer. Least amount of movements. Most amount of recovery time. I seriously get nervous before leg day.

You will also see that I do Bi's twice a week. While they are very strong, they don't look like much. So I need them to grow cause my Tri's look really funny with nothing balancing them out.

I may not be too smart, but I can lift heavy objects.

mixedsubstance · 09-30-2008, 11:20 PM

Holy crap, BB, that's a mouthful...

2-3 times a week this is what I do, because I have a son:

Do 10-15 reps jogging up and down our stairs to get the cardio going, then do 5-10 minutes of ab work because that's where I need it. Quick, easy (though I push myself to do a little more each time), and definite results.

09-30-2008, 04:47 PM	#43 (permalink)
Apex Shok Tilted Location: Vancouver, Washington	More of a BB routine here. But I do get my Soccer practice and Games in once a week. I break it up into the "traditional" body part split. Every 8-12 weeks I change. This rotation I am working on size. In 3 weeks I am starting my explosive routine. After that is Strength. Although this goes against some of the basic rules of overload and training. This has worked for me for 3 years now and I have never been as strong. Every one is different and what works for you may not work for me. Monday (Shoulders and bi's) Push Press 4x5 Go as heavy as possible after a suitable warm up. Should be an explosive movement. Behind Neck Press 4x8 Arnold press 4x10 Smith Machine Shrugs 5x10 Bent Bar curls superset with Drag Curls 6 sets 10,8,6,4,3,2 Increase weight every set. DB preacher curls. 4x10 light weight, go for pump. Front raises 3x10 Side Raises 3x10 Tuesdays (Leg's and ab's) Leg day is my favorite. But also the one that I dread the most. Back squats 5x8 1x20(stick at 135 here) ATG all the way. No knee wraps, no belt till you get over 315. Rom Dead Lift 4x10 Front Squats 4x8 Single Leg Rom Dead lift 4x10 Planks 30secx4 Russian Twist 4x15 Wed off from Gym. I do coach soccer so I get my NEPA at practice. Thus (Back and Bi's) Bent over Rows 5x8 Wide Grip Pull ups 4x8 DB rows 4x10 Nautilus Pull over machine. 4x10 Constant tension curls 4x10 Zottman Curls 3x15 Fri (chest and tri's) BB Flat Bench 2 warm up sets then 5x6 Go heavy or go home! DB Incline bench 4x8 Dips 4x8 use weight if have to. Cable Flyes 3x15 Light weight Decline French Curls (Skull Crushers) Heavy as possible. 4x8 Close grip Bench elbows in, on Smith machine 4x10 Reverse Grip Pull downs 5x10 Sat Soccer games. NEPA Sun NEPA General Rules. Heavy as possible on the main lifts of the day. Try and keep rest at 30sec to 1 min max. Except leg day. Then we go as high as 5-6 mins of rest. This is a sample. Every week the supporting exercises change. But the main lifts stay the same to keep the strength curve going. NEPA is Non Exercise Physical Activity This looks like a lot of exercises but, I am usually in and out of they gym in 45-1:15 (depending on the day) Leg day always takes longer. Least amount of movements. Most amount of recovery time. I seriously get nervous before leg day. You will also see that I do Bi's twice a week. While they are very strong, they don't look like much. So I need them to grow cause my Tri's look really funny with nothing balancing them out. I may not be too smart, but I can lift heavy objects. __________________ Generic Suburban Dad

09-30-2008, 11:20 PM	#44 (permalink)
mixedsubstance Crazy Location: Where the wild things are.	Holy crap, BB, that's a mouthful... 2-3 times a week this is what I do, because I have a son: Do 10-15 reps jogging up and down our stairs to get the cardio going, then do 5-10 minutes of ab work because that's where I need it. Quick, easy (though I push myself to do a little more each time), and definite results. __________________ Well, isn't that just kick-you-in-the-crotch, spit-on-your-neck fantastic?!? Without energy, there would be nothing.

09-30-2008, 08:15 AM	#41 (permalink)
skizziks Insane Location: out west	Gym monday, wednesday, friday. at the gym i do upper body only. tuesday thursday, saturday, sunday I ride my bike, either mountain bike or road bike. this is the plan. i don't stick to the plan 100%, sometimes I go for a ride on a gym day, sometimes I don't ride my bike on a ride day, sometimes I sit around, get drunk and eat fried foods instead of exercising at all. I go hiking but I don't consider that excercise, it's just walking around.