What do you do at the gym?
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Check it out...it's my new haircut:
Monday
AM Gym – Press Pull Workout A:
Strict Press behind the Neck or Klokov Press (snatch grip press behind the neck) superset with Lat Pulldowns (same grip as press); 50 reps in minimum sets possible, increase weight at 5 sets or less
Incline Press superset with Bent over barbell rows (Pendlay rows, weight to floor each rep); 50 reps in minimum sets possible, increase weight at 5 sets or less
Cardio – Elliptical, stair master, or treadmill. Interval training with whatever time remaining
PM:
Workout with wife if she’s doing anything
Tuesday
AM Gym – Legs Workout A:
1-2 second Pause Squats; 100 reps in minimum sets possible, increase weight at 5 sets or less
Leg Press; 100 reps in minimum sets possible, increase weight at 5 sets or less
Cardio – Stationary bike or rowing machine. Steady state cardio with whatever time remaining
PM:
Workout with wife if she’s doing anything
Wednesday
AM Gym – Press Pull Workout B:
Deadlift; Work to max single – 5, 4, 3, 2, 1, 1, 1
Bench Press; Work to max single – 5, 4, 3, 2, 1, 1, 1
Cardio – Elliptical, stair master, or treadmill. Interval training with whatever time remaining
PM:
Workout with wife if she’s doing anything or try to make an hour of karate
Thursday
AM Gym – Legs Workout B:
Squat; Work to max single – 5, 4, 3, 2, 1, 1, 1
DB Lunges – 100 reps in minimum sets possible, increase weight at 5 sets or less.
Cardio – Stationary bike or rowing machine. Steady state cardio with whatever time remaining
PM:
Workout with wife if she’s doing anything
Friday
AM Gym – Arms and Leftovers:
Barbell Preacher Curls superset with Skullcrushers – 50 reps in minimum sets possible, increase weight at 5 sets or less
Barbell Shrugs superset with BW Bench Dips – 50 reps in minimum sets possible, increase weight at 5 sets or less for shrugs. 5 sets of AMRAP for dips
Good Girl superset with Bad Girl – 100 reps in minimum sets possible, increase weight at 5 sets or less.
Calf Raises – 100 reps in minimum sets possible, increase weight at 5 sets or less
No cardio on Fridays, steam room if I have any remaining time
PM:
Workout with wife if she’s doing anything
Saturday & Sunday
Karate for 2-7 hours depending on schedule
250 pushups (split up and done when possible)
Workout with wife if she’s doing anything0 -
I run 2.5 miles three times a week (I'm trying to work up to 5k) and then I'll do about 20 minutes on the elliptical. On days that I don't run, I'll do incline intervals on the treadmill and then hop on the elliptical, followed by weight training. I also do zumba once a week.0
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Lots and lots of weights(as heavy as i can manage) plus 1 hours fast hill climbing on the treadmill (speed 6.1 incline from 3.0-13.0)0
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Honestly all I do is hit the treadmill. Put the speed on 5mph and jog at a steady pace for about 45-55 minutes. I know it's not much and I should be doing HIIT or weights or whatever but right now this is sustainable for me and I enjoy it. And also burn about 500-860 calories each time. Later on I'll incorporate light weights and other stuff but now this is all.0
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I follow a program called activtrax. My gym participates with them so they have all of the resistance equipment listed. It gives me a different resistance workout each time and then I finish with cardio on the elliptical. But I find the gym a little boring so I have added bicycle rides.0
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Wont go into details. I'll keep it short and sweet.
I end every lift session with a mile on the treadmill and possibly a few miles on a stationary bike
Monday: Chest & Triceps
Tuesday:(rest/basketball)
Wednesday: Back & Biceps
Thursday:Shoulders&Legs
Friday:rest
Saturday:Full body workout
Sunday:Core0 -
lately more strength training, more weights, lunges, core exercises, especially planks, dips for arms, usually 30 -40 minutes, cardio wise highest incline of treadmill and speedwalk for 25-30 min, then usually the stair master for 15-20 minutres...although I need a change bad!:yawn:0
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add pull-ups and chin-ups. Don't use the little assistance mechanism. If you can't do a pull-up/chin-up, hold your chin above the bar for as long as you can. Rinse and repeat. Chin-ups and pull-ups are amazing full upper-body workouts that are too often neglected nowadays.
I started focusing on them about a month ago and I'm already seeing a difference in strength and stature.
Rather than use the assist I hold it for as long as I can and then I very slowly and gently lower myself back down the ground and FEEL THE BURN!0 -
My gyms has tons of group fitness classes so its easy to mix it up... zumba, kickboxing, strength, barbell training, step, yoga, pilates.... I've tried everthing. I like to do 3x cardio and 2x weights a week. In between, walking is the best thing you can do. I also love the AMT machines (adaptive motion trainers)0
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For me, the gym is about weights, and lots of em. Period. Everything else is just cardio, and I can/would rather do that elsewhere.
Squats, bench, pull-ups, shoulder press, deads, rows.
this.0 -
Weights on the machines (no free weights available at my gym in my complex) and the elliptical at level 3 for 30 minutes - interval hills. This is usually every other day. I also jog but outside.0
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The gym is where I do my weight training. I use the machines as well as the free weights and bars ( LOVE the free weights!). I do very little cardio at the gym- I get SO bored on the treadmill...so most of my cardio is done running outside scaring squirrels!0
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I do 30-45 min of cardio followed up by 45-60 min of strength training. There's also the occasional glare at the weight-droppers, which I swear burns calories.
The cardio is either the treadmill or the elliptical, depending on mood and availability. Strength is me hitting each machine doing 3 sets of 10 reps at a weight that makes me not want to do another at the end. I've also added some ab exercises since I've been neglecting them. Not for spot reducing, but for overall body strength. I've developed a begrudging relationship with the Captain's Chair. Or, as I call it, "the evil hanging ab thingy." I will conquer it. Ditto with what I think is called an "extension board."0 -
A mixture of cardio and the weight machines. Also going back to c25k now my shins have healed.0
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I don't go to the gym. I do various cardio videos at home and ride my bicycle outside to get some fresh air and quite time.0
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Sundays is chest and back
Monday Run 3 miles, legs
Tuesday boxing - 1 hour of body weight exercises, 15 minutes on mitts, 30 on bag work, spar 3-8 rounds multiple times
Weds - Shoulders and Arms.
Thursday boxing - 1 hour of body weight exercises, 15 minutes on mitts, 30 on bag work, spar 3-8 rounds multiple times / or if was banged up badly sparring will do a boot camp class at gym
(every day has pushup, jump rope, ab rollers, ect mixed in through day)
Friday - off day.
Sat - Run 3 miles Legs and back
I am about to start training for a 1/2 next week so all this will change up to mostly running and boxing.0 -
I'd love to be able to do a pull-up again and have been using the machines to up my strength in that direction... I can't practice on the actual pull-up bar at the gym because I can't reach it even with the available stool lol.0
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To address the OP's question:
I do a variety of classes... BodyPump (weightlifting), BodyCombat (like tae bo), BodyVive (cardio and band resistance), Sh'Bam (dance aerobics), Zumba, Core 30, and yoga. I also am working on C25K on the treadmill for the days I do Core 30 as I need to do a minimum of 60 minutes a day. Sometimes I lift weights with my spouse when I can get him to come to the gym, which isn't often.
Mondays I usually do three classes in a row (BodyCombat, BodyPump, then Zumba).
Tuesday is usually BodyCombat, sometimes also Core 30 and C25K
Wednesday is usually BodyPump and yoga
Thursday is usually Core 30 and C25K
Friday is usually yoga and Zumba
Saturday is usually recumbent bike and treadmill
Sunday is Sh'Bam and yoga0 -
I have done a variety of classes in the past but currently I am training for a half marathon and do atleast 1 shorter race a month, so I run 3x per week outside, 2 shorter 1 longer, and do two group power classes at the Y per week. If I have time I fit a bike ride in there somewhere.0
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