YOUR EXERCISE ROUTINE

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  • ElliottTN
    ElliottTN Posts: 1,614 Member
    30 year old male currently at 5'11 and 173. I toggke my diet anywhere from 1300-1800 cals a day depending on the workload. Macros also change drastically depending on the workload of the day. Here is what my week looks like:

    Monday:
    A.M. Chest day
    P.M. Interval training (usually 45 minutes toggling between 1 minute walks to 2 minutes runs to 3 minute or as long as I can go sprints. Repeat for 45 minutes or as long as I can go)

    Tues:
    A.M. Back and shoulders day
    P.M. Mid distance runs (5-6 miles)

    W:
    Off day at gym and running but usually try to get some ab work in if I feel motivated.

    Thurs:
    A.M. Leg day
    P.M. Short distance for time (3-4 miles) or hill repeats of I feel up to it.

    FRI:
    A.M. Arm and makeup day for lifts I didn't do earlier in week.

    Sat:
    A.M. Long run day. I got 17 miles yesterday and that's the longest I've ever done. I try to add an exta mile in every 2 weeks but I think I'm around my max distance now I can take my body....we'll see

    Sun:
    Off day but if I feel motivated then I will try to get some ab work in.

    And that's my week if everything goes perfectly although it seems like it never goes perfectly so I do what I can.
  • yoovie
    yoovie Posts: 17,121 Member
    i do not count calories - i make up ridiculous burns for my MFP exercises. Flying burns 10000 calories.

    Monday - DEADLIFT for weight /squat for endurance & a short run for speed, 90 minute walk
    Tuesday - OHP for weight /bench press for endurance, 90 minute walk
    Wednesday - bike ride, 90 minute walk
    THursday - SQUAT for weight / deadlift for endurance, short run, 90 minute walk
    Friday - BENCH PRESS for weight/ ohp for endurance, 90 minute walk
    Saturday - Long run
    Sunday - 6-10 mile walk active rest day

    I am 5/10 1/2"
    162.1 pounds
    SW 260+
    GW 170 lbs
    Bodyfat goal - below 20%
    34 years young
  • jdii013
    jdii013 Posts: 1
    I'm 42, 5'8 and 165. My routine consists of cardio
    For 30-45 mins 5-6 days per week. Running 20-30
    Mins and stair master for 10-15 minutes.
    I usually work abs 15 mins every workout. Nothing
    Cutting edge old fashioned sit-ups, leg raises etc.
    Kind of boring but they hurt when I'm done so.
    I will include some strength training in each workout
    Generally between ab sets. Like pull ups, squats, decline
    Bench press, curls and front and back military
    Press. Not worried about mass anymore
    So I just do enough strength training to stay
    Toned. Hope this helps.
  • juliewatkin
    juliewatkin Posts: 764 Member
    Age 48
    Height: 5'6"
    Weight: 126.5lbs

    I train 3x/week.

    Day one: Bench, squat, row
    Day two: Deadlift heavy, deadlift speed, straight leg DL, good mornings, pull ups, shrugs
    Day three: squat, bench, row

    Various assistance exercises are thrown in. How much I lift depends on where I am in a given cycle. I'm starting a new one this week so weights are lighter and reps are higher.

    Cardio and conditioning is pretty much non-existent other than walking my dog... for miles and miles.

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