General Discussions > Health, Fitness, Nutrition, and Medicine
Post your work out routine here.
Karyn:
After reading that forum user Conge...something does 20 - 25 hours of exercise a week, I realized I need to step up my game. I get up at 4:30 in the morning, start running to the gym at 5. Once I get there (20 minutes later), I lift weights until 6, then I do an other 30 minutes of cardio on various different devices. For my work outs, I do muscle groups. Chest Monday, Core Tuesday, Back Wednesday, Legs Thursday and Shoulders Friday. I do 10 - 12 reps 4 times, usually until muscle exhaustion. I also walk several miles over the weekend, and when the weather gets warm, there will be lots of mountain hiking.
I have one thing working against me. The medication I take for migraines also lowers my blood pressure and causes fatigue. When I started regular exercise 8 months ago, I could barely run for 90 seconds at a time before I got winded. Now, I can run 2-3 miles, but only at a really slow pace. I've nearly passed out several times while lifting weights, but that's also gotten a lot better as I've not pushed myself so hard. I really feel like I've hit a brick wall with the workout. I haven't made any gains on strength, weight loss or endurance in about 5 months. My muscles will still hurt slightly 48 hours after I work the group, so it seems like something is going on in there. I've considered adding something like yoga to my routine since I've lot a lot of flexibility over the years, and my balance has always been shit. I've also considered obtaining one of those Insanity or p90x workout videos to add to my current routine. Has anyone tried either of these?
What do you like to do to keep yourself in shape?
Anders:
This isn't me, it's my cat.
Sleep. Wake up. Stand up. Strretch your back. Take two steps in a circle. Lie down. Sleep.
Caffiene:
Last 6 months or so Ive been doing weights to get back some muscle mass... I was thin enough to begin with even before I lost all the lean muscle I used to have in high school from swimming. The biggest benefit, though, is that its strengthening around my shoulders, which is meaning they dont lock up or get into awkward positions as often as they were doing.
Generally Im doing 3 sets (12-10-8) of biceps, triceps and chest, every 1 to 2 days. All working pretty well, except Ive plateaued a bit on biceps.
Id like to do cardio and more different kinds of weights, but I dont have a gym within convenient distance (or the money for a membership, unless I really budget) so Im mostly stuck with what I have at home for the time being, which is just a set of dumbells. And I dont like running... wish there was a pool close by.
--- Quote from: Karyn on Apr 19, 2012, 05:41:23 PM ---Conge...something
--- End quote ---
Cognoscento.
341gerbig:
Diet:
Breakfast: 8:00 am
2 eggs
3 bacon strips
2 toast
Snack: 11:00 am
1/3 cup nuts
Lunch: 1:30 pm
2 veggies
1 can tuna
Pre workout shake:
1 Whey protein
1 Casein Protein
1 cup milk
1 fruit
Supper:
1 meat
2 veggie
Snack
1 Beef jerky OR 1 granola bar.
Pre-bed shake: 11:30 pm
1 whey protein
1 casein Protein
1 cup water
1 fruit
Totals:
Protein- 200 grams
Carbohydrates- 167 grams
Fat- 84 grams
Calories- 2230
Workout Program.- Weight lifting:
***8 exercises a day, With 4 sets an exercise.****
Set 1: 15 reps
Set 2: 12 reps
Set 3: 8 reps
Set 4: 5 reps
Sunday: Chest/Biceps
Monday: Legs/Abs
Wednesday: Shoulders/Traps/Forearms
Thursday: Legs/Abs
Friday: Back/Triceps
Workout Program.- Cardio:
Boxing for 45 mins: Monday, friday
Walking to and from school/work- 90 mins/day
This program has changed a little bit in the last 11 months, but it is basically the same, and it has allowed me to lose 112 LBS.
Samhain:
In my opinion, save your money and don't bother with Insanity or P90X. Ross Enamait has a lot of good conditioning workouts along the same lines including some free stuff on his website. I've bought two of his books and they were well worth it. Ross has some good idea for making your own equipment as well which has worked out well for me (Homemade ab wheels and TRX suspension trainer). I do not completely agree with his nutritional ideas though (organic, raw, etc.), but the workout are great.
http://rosstraining.com/blog/
I get up and run 5 km about 3 to 4 days per week, first thing in the morning. I alternate between steady state running and interval training. The rest of my training, at lunchtime, is as follows:
Monday: Full upper body workout with weights focusing on strength. Low reps, heavy weight. The big four movements are bench press, incline press, rows and pull ups, then I throw in a few assistance exercises with lighter weight (e.g. lateral raises)
Tuesday: Intense conditioning workout (burpees, jumps over boxes, kettlebell swings, medicine ball slams, etc.) for about half an hour.
Wednesday: Complete lower body workout withweights: I've had some lower back issues so it's more about form lately...throwing the ego in the garbage can with regard to weight.
Thursday: Intense conditioning.
Friday: Full upper body workout with weights, higher rep, lest rest between sets, lots of supersetting
Saturday or Sunday - One of these days I go for a run, or I may do another conditioning day. For awhile there it was my test day to see how fast I could do 100 burpees. I was trying to get them in 5 minutes or under. I made it to about 7 and a half minutes....which is pretty good considering I was 18 minutes when I first attempted to do 100. I really underestimated conditioning until I got Ross's books.
When my back is healed up I'll do the same workout but I will alternate the weeks like such. Week 1 - Upper body on Monday Friday, Lower body on Wednesday. Week 2 - Lower body on Monday Friday, Upper body on Wednesday.
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