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Post in your workout routine
Replies
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Well done for your loss! So you find mixing cardio and strength together ok? Not tiring or anything?
Eg. Burpees,tricep dip, hill climb. Press up,crunches,step-ups,jumping jacks,
And different excercises using the weights/dumbbell.
Its very varied and changes each time. I love it! Try it. The class i do ranges from age 18 to late 60s0 -
My training routing is:
Tap Out XT2 Program0 -
Normally I'd run but my knees hurt so it's weight day, elliptical, and a moose challenge:
Moose challenge round 1:
1 lap(1/8 mile), then 5 inch worms, 30 jump rope
** (with a medicine ball, I used 10lbs)
* 21 high ball tosses
* 21 left side ball wall slams
* 21 didis with ball (lay on ur back, use ball to reach ur feet tht are up in the air)
* 21 right side ball wall slams
* 21 body weight squats (7 with ball overhead, 7 with ball out front, 7 without ball)
* 21 ball slams(on ground)
Round 2: 1 lap, 5 inch worms, 40 jump ropes
*18 reps of everything, except squats which are now Russian twist lunges
Round 3: 1 lap, 5 inch worms, 50 jump ropes
*12 reps of everything, except squats which are not burpees. :)no ball is needed for the burpees.0 -
I try to train as often as I can. Martial arts will vary if I am late to work or have a competition coming up. Just recently added in some strength training after about 6 months away from my crossfit box. Try to shoot for 3/4 sets and will pyramid down as I increase weight. Times aren't 100% but pretty close. One in a while I will sneak in jiu jitsu on a Monday morning or Sunday afternoon too.
Mon: Rest day
Tue: Strength training 30-40 mins (Lower body:extensions,curls,lunges,squats; Upper body:dumbbell bench press, lat pull downs, seated rows, triceps extensions, biceps curls.)
60-90 mins Brazilian jiu jitsu
Wed: 60-70 mins Kickboxing (5 min jump rope, 15 mins calisthenics, 20 min pad work 10-20 mins sparring)
45-60 mins Brazilian jiu jitsu
Thur: Strength training 30-40 mins (Lower body:extensions,curls,lunges,squats; Upper body:dumbbell bench press, lat pull downs, seated rows, triceps extensions, biceps curls.)
60-90 mins Brazilian jiu jitsu
Fri: 60-120 mins Brazilian jiu jitsu
Sat: 60-90 mins Judo
Sun: Sleep all day long0 -
I go to the gym 4-5 days a week and I work a different muscle group each day.
If I get up early in the morning or get to the gym early enough in the afternoon then I do 30 min. of cardio before lifting. If not then I just lift. This week looked like this:
MONDAY
Cardio: 20 min. treadmill run - 17:10 min (2 miles) @7; 2 min @6.4; 1 min cool down Total miles: 2.26
Back & Abs:
Back:
Wide grip lat pull down - 2x10* 1x8
Close reverse grip pull down - 1x10; 1x9; 1x8
1 Arm seated row: 2x10* 1x8
Push down: 2x10* 1x8
Two arm seated row: 1x10; 1x8; 1x7
Lower back extensions: 3x10
Abs:
Decline bench: "Rocky's" 1x12; 2x10
Time: 35 minutes
Total workout time: 55 minutes.
TUESDAY
Cardio: 30 minute treadmill run - 28:30 (3 miles) @6.3mph; 1.5 min. cool down walk @3.5mph
Shoulders & Legs:
Shoulders: Smith Machine:
Military Press: 3x10
Narrow/wide upright rows: 2x10; 1x8
Front/Back Shrugs: 3x10
Legs: Smith Machine:
Squats: 1x10; 2x8
Plie Squats: 3x10
Lunges: 3x10
Time: 60 min.
Total workout: 90 min.
WEDNESDAY JANUARY 29, 2014:
Cardio: 30 min. Arc Trainer
Tri's & Abs:
Tri's:Smith Machine:
Dips Captains Chair - Body weight: 3x10
Skull Crushers: 3x10
Close grip bench press (flat): 3x10
Reverse grip bench press (close): 3x10
1 arm standing db extension: 3x10
Abs:
Weighted side bends - 3x15
Weighted twists - 3x15
Time: 45 min
Total workout: 75 min.
THURSDAY: Rest Day (possibly. Depends on a few things)
FRIDAY: Chest & Legs
30 min. run
Chest: Smith Machine:
Flat bench
Incline Bench
Decline Bench (if it's available)
Cable: High/mid/low fly's
Pec Dec
Not sure what else
Legs:
Ab/Adductor Machine
Donkey Kicks0 -
@ rayfu75
Heya, I did Juijitsu too, but I went to a competition and....escaping my opponent, she grabbed my leg, I twisted, snap and pop, tore all my knee ligaments lol. I can only go back next year, 3 years after my surgery. Anyways, thanks for the info!0 -
@just_Jennie1
Thanks, so more than 15 mins cardio is what most people do then. I shall do that too!0 -
I follow the Starting Strength template with additional accessory work on Mon, Wed & Fri.
Every morning after getting back from walking the dog (~3mi) I do some "prehab" work using yoga. I usually use the Melissa McLeod videos from doyogawithme.com
I find them easy to follow and they don't interfere with recovery.
I do cardio on off days, so Tue, Thur & Sat. If the weather is good, I run... if it's bad, as it often is in Wales, I'll cycle indoors or something similar. I try to avoid anything that relies on a lot of strength, and opt for light endurance instead - I find it helps with recovery.
Sunday I leave for relaxing. Just long walks, relaxing yoga - especially for breathing and posture. I'd love to get back into swimming but I've yet to find a time at my local pool where it's quiet enough to swim lengths without interruptions.0 -
Workout A
• Front squat 3x5@135lbs
• Back squat 3x5@185-225
• Bench 5x5 or 5x3@185-225
• Pendlay Row 5x5@185
• Bonus sets: DB bicep curls 3x8@80-90lbs and/or cable pull downs 3x8@115-130lbs
Workout B
• OHP 5x5 or 5x3@135-155lbs
• Deadlifts 5x5@285-315
• Pullups/Dips/pushups mix, 6 total sets
• Bonus sets: Arnold press 3x8@80-100lbs and/or face pulls 3x10@115lbs
I don't bother with cardio usually. Strength gains are great, weight loss is great.
I go to the gym 2-3x a week for 1 hour or less.
Alot of what people are doing is too complicated and too much. Go hard and heavy, leave and rest well. Eat well. IMO if you can actually go in and lift 5 days a week, your workouts are too light.
You might notice my squats are not that heavy, it's because I have a slipped disc in my lower back and shin fractures. My leg strength is good otherwise. For instance I max out the standing calf raise and adduction/abduction machines for 10 reps and still add 45lb plates to them.0 -
Monday
30 minute swim
…
Full bodyweight workout:
2x10 warm up push-ups, followed by 3 x 6-8 diamond push-ups;
2 x 20 warm up bodyweight squats, followed by 3 x 9 pistol squats (to a low bench, not quite going to the floor yet);
3 x 10-12 inverted rowing;
5 x resistance band assisted chin-ups to near failure; currently around 5 reps each set;
3 x 8-9 pike pushups (for shoulders);
3 x 1 minute high planks (building on holding longer each set).
…
Evening: Ashtanga Yoga Primary series; 75 minute session.
Tuesday
Evening: Ashtanga Yoga; 75 mins
Wednesday
30 minute swim
Evening Yoga class; 75 mins
Thursday
Full bodyweight workout as Monday
Evening: Ashtanga Yoga; 75 mins
Friday
30 minute swim
Evening: Ashtanga Yoga; 75 mins
Saturday
Morning Yoga class; 75 mins
Full bodyweight workout as Monday
Sunday
Active rest day
Easier restorative yoga session; 75 mins0 -
Currently I am doing this routine:
http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html
With a few tweaks that better suite me.0 -
Here is my routine right now:
Monday: NROL4W + Stretch or Group Run (swaps with Tuesday depending on if I work or not)
Tuesday: NROL4W + Stretch or Group Run (swaps with Monday depeding on if I work or not)
Wednesday: Speed Session/Run (Each week swaps between #X400 and tempo)
Thursday: NROL4W + 3 mile Run
Friday: Rest Day
Saturday: Long Run or 3-5 Mile Race Pace Run (Swaps depending on if I work on Sunday)
Sunday: Long Run or 3-5 Mile Race Pace Run (Swaps depending on if I work on Saturday)0 -
I eat approximately 900 - 1200 calories a day, am 163.5cm tall and weigh 55kg, but am hoping to lose maybe another 3 or so kilos? Basically, I just want to become stronger and slightly more muscly, whilst also looking leaner.
Last night, I quickly wrote out an exercise routine for me to follow today at the gym, but I'm not too sure about its effectiveness. Here is what I have so far:
Warm-up: 15 minute walk to the gym
3 x 10 bench press (5kg, I’m just starting out so it’s not much atm)
3 x 10 bicep curls (5kg weights)
3 x 10 two-armed triceps dumbbell extensions (7kg weight)
5 x 10 squats (10kg, I’m thinking of increasing the weight next time)
3 x 10 leg press (60kg)
3 x 10 leg extensions
5 x 10 verticle leg lifts
Elliptical trainer: 10 minutes
Rowing machine: 10 minutes/2km
Bike: 10 minutes
Cool-down: 15 minute walk home
At home, I do a quick (mostly just bodyweight) workout before bed at least 3 or 4 nights a week:
1 minute plank
100 norml crunches
50 side crunches (each side)
1 minute plank
20 squats
30 lunges (each leg)
40 calf raises (hold for 5 seconds each)
50 second wall squat
40 lying leg lifts
30 sumo squats
20 squats
The gym routine took sometime between 1 hour and 1 hour 45 minutes to complete. I sill felt quite energized after it, so I wasn't exactly sarisfied. I go to the gym 1 - 2 times a week, along with touch football once a week, school oztag and about 3 PE lessons per week. Any tips on how I can improve my gym routine to help achieve my goals quicker? Thanks0 -
Thanks everyone, this has really given me some good insight!0
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At the moment...
Monday - Rest Day; just go for a walk or whatever to move; restorative yoga
Tuesday - Squats, Power-Cleans, Bench, Pull-ups
Wednesday - 60 minutes easy paced cycling (not at the gym)
Thursday - Dead-Lifts, OH Press, Rows, Dips
Friday - 60 minutes tempo ride (not at the gym)
Saturday - Hard Spin (awesome class at my gym)
Sunday - Long ride (gets incrementally longer until my metric century)0
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