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Post your workout routine

alexbrownebass

alexbrownebass

Endorsing Artist - Genzler Amplication
Apr 13, 2008
554
638
Maryland
#1
Figured it was time for one of these. I'll start:

-8 sets of bench press (1 warm up set, 5 heavy sets with 10-12 reps each, 2 cool down sets)
-5 sets of Bicep Curls
-4 sets of crunches (100-115 each time)
-4 sets of military press
-4 sets of ab twists (with ball)
-5 sets of tricep pull downs
-4 sets of leg press
-3 sets of lat pull downs to finish it out
 
#3
-MWF-
Warmups
5 sets of Bench (5 heavy reps, also I do incline decline and regular all once a week)
5 sets of Deadlifts (5 heavy reps)

-1-
Lat Rows
Pulldowns

-2-
Triceps Press
Curls


Bench and Deadlifts on Mondays Wednesdays and Fridays, then I alternate 1 and 2 every other workout

I do cardio pretty much every day by playing random sports, swimming, etc.
 
#5
Ride this:
3585222033_7e4d5ae99d_b.jpg

-or this:
1247227266088-s44gxso3ipx2-500-90-500-70.jpg
 
#6
I jog on the treadmill for as long as I can, then go do arms ( lat pulldowns, lat rows, incline, decline, military press, triceps pulldowns) ususally 3x10 on each. Then I do situps with throwing the medicineball 4x40. after all that, I cool down with a 30-60 min stationary bike ride. Wobble out to my car and sit for 10 - 20 min, and drink protein. I grew up playing football and having people yell at me to give my all, So I usually work out 2 or 3 times a week, becasue I need the recovery time.
 
#9
Day 1
Pulling muscles
Day 2
Pushing muscles
Day 3
Legs/core

I do 5x5 heavy for everything, except for deadlifts where I do one light, two medium build up, then four heavy. I do about 20 minutes of cardio before working out, or I will jump rope for 15-20 minutes. Jumping rope is my favorite cardio, because it gets the best results.

lowsound
 
#10
I've had to sell my weights which funded a motorcycle that gets me to work but when I was lifting it involved a lot of basic exercises like the squat, bench press, deadlift, pullup and overhead press. In fact that is pretty much what I did, I tried making it more complicated but went back to doing simple stuff and only adding one or two or often no other exercises to that list. All on a 3x5 basis.
 
#11
SDC10694.jpg


And gym wise:

Day1: Chest/abs
Day2: Bicep/Tri/Forearms
Day3: Legs
Day4: Shoulders/back

I have to admit that I skip the gym a lot and ride more bicycle in the summer, can't really blame me, so when I hit the gym I do more of a routine squats+bench+dead-lifts etc etc to cover more then on my usual trainings.
 
#12
MWF - running or rugby practice (if it's in season)

TR - Gym. Since I go for muscle stamina all my sets are 20-15-10 unless otherwise noted. I usually take a minute between sets and exercises.
- Jog 1/2 mile to warm up
- Delt fly
- Weighted lean backs
- Bicep curls
- Squat lunges, 1.5 laps

*rest lap*

- Bench press
- Ab crunches, 15 reps/set with adjusting plates: -1, 0, +1, 0, -1
- Pec fly
- Leg press

* rest lap*

- Shoulder press
- Calf press
- Lat pulldown
- Exercise bike with medium resistance, 15 min

Saturday: If it's rugby season it's game day. If it's the off season (like it is right now) then I do body weight exercises or rock climb. My drinking hand gets a lot of exercise, too ;)

Sunday: Rest up.
 
#15
I'm training for a half marathon in September & a marathon in November, as well as a 300+lb squat & 400+ deadlift.

I'm following the 5x5 program on stronglifts.com, as well as the Recon Ron pullup program (to get 20 consecutive dead hang pullups this year). The weight program is a linear increase, which increases each exercise by 5lbs each session.

Monday: Recon Ron Pullups & Stronglifts.com 5x5 workout A:
5x5 Back Squat (currently at 210)
5x5 Bench Press (currently at 150)
5x5 Power Clean (currently at 135)
Pushups 3 x fail
Reverse Crunch 3 x 12

Tuesday: Run 60 minutes easy (7-7.5 miles), Recon Ron pullups & handstand holds (5 x20 sec) (pullups currently at 12,9,7,7,7)

Wednesday: Complete Rest

Thursday: pullups & handstand holds, 5 miles at Half Marathon Pace (this week will be a hard interval workout, likely 10 x 400 in preparation for a race next week)

Friday: Stronglifts.com Workout B:
Back Squat 5x5
Overhead Press 5x5 (currently at 110)
Deadlift: Currently at 275
Pullups: 3 x fail
Planks: 3 x 30sec

Saturday: Complete Rest

Su: Long Run, at least 1.5 hours, increasing linearly per week with periodic reductions every 3rd week to reach 3.5 hours continuous running 3 weeks before marathon.

Before anyone mentions that it is impossible to pursue both endurance and strength - it IS hard, but I want to see how far I can get. Once the "Endurance" or "Base" phase is over, I plan to concentrate my strength moves solely on power generation (cleans, snatches, box jumps, broad jumps, etc.).

Oh yeah, if it matters, the bodyweight is 220 as of this morning, but typically between 210 & 217. Too many Memorial Day weekend beers!

kEEP CHARGING!

ian
 
#16
It is completely possible to have endurence and strength, there are plenty of mma guys that have both. Shawn Carwin typically runs around 7 miles a day and he is 260 with 7% body fat. GSP runs as much or more than that and he is probably the strongest in his weight class. I am attempting to train for both as well, so far it is working, although I don't have the numbers you do, but I am also 160.

lowsound
 
#18
iamlowsound said:
It is completely possible to have endurence and strength, there are plenty of mma guys that have both. Shawn Carwin typically runs around 7 miles a day and he is 260 with 7% body fat. GSP runs as much or more than that and he is probably the strongest in his weight class. I am attempting to train for both as well, so far it is working, although I don't have the numbers you do, but I am also 160.

lowsound
Click to expand...

But stereotyping is fun :p

I'm training for both too (weightlifting and getting back into rugby next season). My lifts and stamina are a bit all over the place. I keep stopping and starting training, haven't been fully regular since about last spring/summer (the joys of the PhD . . . ). Things should hopefully level out soon and hopefully get back up to previous lifts. One of my biggest limiting factors right now seems to be grip strength :-\

Currently along these lines

A)
3x3 Snatch 180lbs
3x3 Clean & Jerk 210lbs
5x5 Mil. Press 110lbs


B)
5x5 Squat (alternating between front and back squat each session) 210lbs
5x5 Bench press 154lbs
5x1 Shrugs 242lbs
5x1 Deadlift 270lbs



Both having a 10-15 minute CV warmup and generally 30mins-1hour CV work afterwards.
Mon/Wed/Fri split, alternating between A and B as the primary workout. I'll do a mixture of 3x10s for tri extensions, bi curls, situps, lats and whatnot now and again when I'm feeling fruity :p
 
#19
one curl, one squat, one push-up, and 5min of cardio everyday before work,.. and i am ripped like Jesus!!! (my friends are super jealous)
but seriously,.... i really don't need a work out routine,... i work on a ranch 7 days a week and everything is BIG & HEAVY!!!

stats:
54 yrs old
6'6"
215lbs.
almost zero body fat
(it's nice being this old with a killer 6 pack)
ps: girls half my age call me regularly!!!
 

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