Gents, post your routines.

MaskedFitness
MaskedFitness Posts: 63
in Fitness and Exercise
Monday: Weightlifting/ followed by 30 mins elliptical.
Tues:45 mins on the elliptical/ Boxing/Muay Thai at night
Wednesday:Monday Schedule
Thursday:Tuesday Schedule
Friday:Fitness Video(GSP Rushfit,TapOutXT,P90X)
Saturday:Cardio(various)
Sunday:Yoga.

Lifting:
Trap/Hex-Bar Deadlift 5 sets of 5
Bench Press 5 sets of 5
Military Press 5 sets of 5
Barbell Rows 5 sets of 5
Leg Press 3 sets of 8.
*cant do full barbell squats or deadlifts due to a bad knee or back*

Boxing/MuayThai:
7-10 three minute rounds on freestanding punching bag
5 minutes intervals various strikes.(Punches,kicks,etc)

Replies

  • sitinthehall
    sitinthehall Posts: 10
    How do you like Muay Thai? I've been thinking about picking it up to replace all the boring cardio I do.

    I do a 4 day split, doing power muscle burn (on bodybuilding.com). I also don't repeat the same exercises multiple times in the gym.
    Chest
    Back
    Shoulders
    Arms
    Repeat.

    No legs because I have a bummed knee and I try to hit cardio 7 days a week.

    I've also found that I get exhausted rather easy from lifting due to the calorie deficit, so a lot of times I'll do cardio in the middle of my routines, then finish my sets.
  • Matt_Wild
    Matt_Wild Posts: 2,673 Member
    Monday - Shoulders
    Lateral Raises 12 x 6
    Front Raises 12 x 6
    Overhead Press 12 x 6 (can be BB, DB or machine) 12 x 6
    Upright Row (BB or DB) 12 x 6
    Facepulls 12 x 6
    Rear Delt Flye 12 x 6 (machine, cable or DB)

    Tuesday - Back
    Widegrip Chins 12 x 4
    Narrowgrip Chins 12 x 4
    Rack Pulls 12 x 6
    BB Row 12 x 6
    DB Rows 12 x 6
    Low Rows 12 x 6
    Hyper Extensions 12 x 4

    Wednesday - Quads
    Leg Extensions (light) 20 x 4
    Box Squats 12 x 6
    Leg Press 12 x 6
    Hack Squats 12 x 4
    Plate, DB or Smith Lunges 12 x 4
    Leg Extensions (heavy) 12 x 4

    Thursday - Chest
    Incline BB Bench 12 x 6
    Flate DB Bench 12 x 6
    Hammer Strength Press 12 x 6
    Cable Flye 12 x 6
    Incline DB Flye 12 x 6

    Friday - Arms
    EzBar Curl 12 x 6
    Alt DB Curl 12 x 6
    Preacher DB Curl 12 x 4
    Preacher Hammer Curl 12 x 4
    Close Grip Bench 12 x 4
    Cable Press Down 12 x 4
    Dips 12 x 4

    Saturday - Hams & Calves
    Lying Leg Curls 12 x 4
    Standing Leg Curls 12 x 4
    Seated Ham Curls 12 x 4
    SLDL 12 x 4 (if back up to it)
    Seated Calf Raise 12 x 6
    Donkey Raises 12 x 6
    Standing Calf Press 12 x 4

    Sunday - Day off
    Rest
  • MaskedFitness
    MaskedFitness Posts: 63
    Ahh another BB.com guy(Are you aware?). I do all my muay thai and boxing at home. Used to do it at an actual gym when I was younger, now I just mimic an entire round by shuffling, throwing combos etc...It's good cardio and you really feel it when you get up to the 20 and 30 minute stages.
  • Plates559
    Plates559 Posts: 869 Member
    I do:

    Monday -
    Heavy Front squats
    Dyno Bench

    Tuesday -
    Light Front Squats
    Heavy Cleans

    Wednesday -
    Heavy Back Squat
    Heavy Bench

    Thurs -
    Rest or not

    Friday -
    Front Squats
    Snatch & Cleans

    Saturday -
    Cardio
    (Double Day)
    Dyno Back squats
    Deadlifts
  • Plates559
    Plates559 Posts: 869 Member
    I am on week 6 of 9 of this program
  • Matt_Wild
    Matt_Wild Posts: 2,673 Member
    I don't use BB.com tbh - registered but barely use. I' m more of a Muscular Development guy myself - like seeing the pro's chat and less kids LOL
  • Plates559
    Plates559 Posts: 869 Member
    As a competitive lifter I train LIFTS instead of body parts.

    Granted if my deadlift is struggling because my hamstrings are lagging then I will supplement hamstring specific growth, but ultimately its to have a stronger deadlift.
  • Plates559
    Plates559 Posts: 869 Member
    Bump
  • sitinthehall
    sitinthehall Posts: 10
    Not on the forums or anything of the sort, just didn't want to explain on my phone the spilt.

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