featured_spectre Posted March 20, 2015 Posted March 20, 2015 So what does everyone do at the gym then when they go? I am curious as to peoples routines.
Arreks Posted March 20, 2015 Posted March 20, 2015 I'm fairly new so I go twice a week - when I'm there I was previously doing 40 minutes on the treadmill but now I'm doing 40 minutes on the cross trainer instead - then I do around half an hour of rowing.. I'm quite relaxed about it all though.
elsiegee40 Posted March 20, 2015 Posted March 20, 2015 Nursing a knee problem which makes repeated flexing painful. I currently do warm up stretches. Then 30 mins on the running machine at mostly at a fast walking pace for me 7.2 km/hr. I am pleased that I have been able to start running for short periods again recently without pain. Then 15 mins on the prone bike, arms only with my feet on the pegs... cycling and the cross trainer hurt my knee too much.
Poults Posted March 20, 2015 Posted March 20, 2015 I find it best to keep mixing it up whatever you do, currently I do a cardio Monday (row, cross trainer, bike) for 45 mins, Tuesday all body weights routine, Wednesday cardio again (different exercise from previous) and Thursday all body again. I currently cycle this about every 6 weeks to either weights all week or cardio all week.
Domino Posted March 20, 2015 Posted March 20, 2015 I go "why the hell did I come in here?" and go get a burger 4
Miscbrah Posted March 20, 2015 Posted March 20, 2015 (edited) Varies. Workouts tend to go on 6-8 week cycles. Reps in 10-13 rep range for one then 7 rep max for the next, then a week of no-rest 45 minute-odd workouts now and then. Weights for up to an hour, then cardio for however long 400 calories takes (somewhere around 20-30 minutes.) Train Muay Thai Fridays for an hour and a half. Oh boy, that's cardio. Anyways, current lifting routine: Monday - International chest day: Bench - 3 sets Dumbell flies - 3 sets Incline press - 3 sets Twist press - 3 sets Pushups - 100 in as few sets as possible Cardio Tuesday - Shoulders: Alternate dumbell press - 3 sets Dumbell side raise - 3 sets Standing military press - 4 sets Arnold press - 4 sets Shrugs - 3 sets Cardio Wednesday - Back (the worst thing about anything ever.) Weighted pullups - 3 sets One arm dumbell rows - 3 sets (with drop sets) Pulldown machine - 3 sets T bar rows or superman flies (back a bit knackered from old injury) - 3-4 sets Chinups - 3 sets Cardio Thursday - Arms Tricep cable pulldowns (palm up then palm down supersets) - 3x2 sets Curls (for the girls) - 3 sets Hammer curls - 3 sets 21s - 4 sets Forearm curls/Dumbell kickbacks (depending on anything left in the tank) - 3 sets Cardio Friday - Muay Thai Going "WOW that hurts" for various reasons - 90 mins. Weekend - one cardio session for about an hour in there. EDIT - ANYONE just starting however needs to read SCOOBY'S WORKSHOP. ALL you need to get started there. Edited March 20, 2015 by Miscbrah
unixman_again Posted March 20, 2015 Posted March 20, 2015 (edited) Typical gym (3 times a week in winter, twice a week in summer) : shoulder press 3/4 sets - Smith machine without counter balance bench press 3/4 sets - Smith machine without counter balance pullups, starting in 10-12, dropping to 7s at the end, until 70-80 in total pec dec - 3 sets upright row supersetted with dumbbell curls - 3/4 sets of each seated row - 3 sets running on treadmill or walking on cross-trainer, depending on how my knees are - 20-30 mins chin ups supersetted with dips 8 & 12 4/5 sets (depending on time) I also sometimes do squats, leg extension, deadlift etc My shed (once a week in the summer) : upright row/shoulder press/deadlift superset - 3/4 sets benchpress/lunges superset - 3/4 sets pullups as per gym flys/reverse flys/bench dips/preacher curls superset - 3/4 sets squats/tricep extension/front raise superset - 3/4 sets Why the strange supersets, especially at home? With the bars, dumbells and plates I have, this is the most efficient use of time. Edited March 20, 2015 by unixman_again
HarryMonkey Posted March 20, 2015 Posted March 20, 2015 5k on the treadmill followed by 10k on the bike (or vice versa). How many times a week depends how motivated I feel. I hate the treadmill ... it bores me rigid. I will be so glad to start running in the park again.
flyinghaggis Posted March 20, 2015 Posted March 20, 2015 (edited) Usually do a 5k/30 minutes on the treadmill, then 15-20 minutes on the crossstrainer/rowing machine and a 15-30 minute swim 2-3 times a week. I typically cycle to work (5 miles each way) on the days I don't go too the gym. Hoping to get back into my mountain biking at the weekend when the weather improves. Edited March 20, 2015 by flyinghaggis
Joanne Posted March 20, 2015 Posted March 20, 2015 I'm powerlifting, so squats, bench press and deadlifts! In between heavy days I do rehab days where I do supporting exercises like rows, shoulder presses, pull ups, face pulls and the dreaded hamstring curl machine *cringe*. On with HEAVY squats tonight methinks. Wanna be on 80kg for 5 x 5. Probably won't be able to do that many though
Joanne Posted March 20, 2015 Posted March 20, 2015 I had a session on Tuesday and I did some half way to the top at 50kg. It was really hard. I had trained pretty hard on monday though, so think I was still slightly fatigued...
Miscbrah Posted March 20, 2015 Posted March 20, 2015 Nice work. I'm trying my best to get back up to 100kg for working sets; bench dropped from the routine for a few months and it's been HARD to get it back past 90kg for working sets. Das it.
featured_spectre Posted March 20, 2015 Author Posted March 20, 2015 @Joanne have you thought about Euro Training? Its very very tough, but works out muscles you didn't know you had and actually assists you for power lifting.
Joanne Posted March 20, 2015 Posted March 20, 2015 I'll google it. I tend to just go on the advice of my PT, because I'm too lazy to think for myself!!
tech_guy Posted March 20, 2015 Posted March 20, 2015 Monday - Run 5 miles on the treadmill Rest of week - learning to walk again.
Shadow_Walker Posted March 20, 2015 Posted March 20, 2015 I'll google it. I tend to just go on the advice of my PT, because I'm too lazy to think for myself!! Sound like me
featured_spectre Posted March 20, 2015 Author Posted March 20, 2015 I legitimately tried to do Euro training...its tough, but you certainly feel it.
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