monday bicep tricep tuesday off or cardio wed back thrusday off or cardio fri chest saturday legs and shoulders/boxing/cardio sunday boxin/cardio
Mon, Wed, Fri Weight training alternating between day A: Squat x3, Bench x4, Shrug x4, Chins x4, crunches x4 Day B: Squat x3, Shoulder press x4, Row x4, dead lift x2, bicep curls x4 heavy emphasis on eccentric movement, last set of each exercise a max lift apart from squat. Other sets at 80% of max (apart, again, from squats which I have to keep light for lack of a squat rack....I just try and up the reps in each session and increase the weight progressivly as my clean goes up) For cardio I do tabata protocall every weekday, either myself in the morning or at boxing or wrestling on mon, tue & thur. Goal:- get to 7% body fat by Jan 1st and hugely improve my cardio fitness and explosivness for boxing; then slow clean bulk to 200lb over the next year or so while keeping as much as possible of that fitness/explosivness. Im on a fucking mission baby!:bears:
Monday: Rake the yard Wednesday: Rake the yard, pull weeds. Friday: Rake the yard, turn the compost heap. Everyday: Chase the kid around.
why arent you going into more detail lok? :dunno: it's clear that you made this thread to talk about your own routine...so let's hear it :clap: ________ Vision Insurance Forums
... I have talked what I do on and off for years... I don't think anyone cares:: I was honestly curious as to what others do, I wanted to see how many people exercise that are on here... or is it a bunch of fat asses and wusses.. ::
I go a lot of bodyweight stuff.. I look at it as just something I do you know? not like set times to "work out" I just throughout the days do a LOT of chins, dips, pushups, etc....
i'm trying to get into that cant really do anything till after work though.....so maybe for 4 hours after work i'll do push ups, chin ups, dips every 15min or so :clap:
seriously man, if while you are home chillin you just get in a habbit of doing dips, chins, pushups etc.. you get strong without even really trying
i like it...much better than heavy weight training which leaves your body exhausted i'm finding myself able to do more reps...would be awesome to be able to do 20 chin ups :clap: not sure whether to expect much in the way of muscle gain or anything though, but i'm sure there'd be some :dunno: main problem is i need to cut back on heavy drinking because i feel weak the following day, sometimes even as far as 2 days later...what a waste
I'll tell you what man, you will be suprised if you stick to it, the gains are great! my bi's look like they did years ago when I was curling heavy and training in a bodybuilding way... also.. doing a lot of pushups and handstand pushups make you strong. I went to a buddy's house the other day who has a big smith machine and I tried it out.. now, I have not done any weights in a while.. I was very suprised with my strength! it was awesome for not doing any weights!
I'm the same way. I'm horrible at planning a workout schedule, because I never stick to it. Last night, I intended to do light cardio and mostly weights. Instead, I got caught up in the Memphis-USC game and wound up doing 90 minutes of cardio :: My workout goal is basically to go to the gym at least 5 days a week, for at least an hour (of working out) at a time. I always do some sort of cardio (usually min. of 30 min), and some form of situps (crunches, dips, conventional), but don't always do weights.
Just started a new routine to compliment my bag work as was moving towards just doing powerlifting doing weight and was getting bored. So changing my focus in training to look at my general conditioning and fitness whilst maintaining muscle mass. This routine is work in progress so may change as it is early days Sundays Deadlift 3x8 - higher reps are always hard work so will help my conditioning I think DB Snatches 3x5 each arm - Never done these but hoping will help my punching power Close Grip Bench Press 4x6 - More focus on my triceps Lat Pulldowns or Pull ups if i'm up to it - 3x8 Gun polish - Will superset pushdowns and curls Core work - Always important Tabata squats - Unsure whether will work with deadlifts but will see how i go but will sure as hell help my fitness! Wednesday Squat 1x20 - Always hard work and will build my stamina Dips 3x8 Push Press 5x5 - Like this so adding it Rows - 3x8 Cuff work - quite important even more so if i am hammering a bag Core work - Same as before Deadlift>Clean>OHP>Bring bar behind neck>Squat>Bar back to the start in reverse - doing this with an olympic bar - 3x15 - Absolute killer! Then I will do work with the punch bag 2 or 3 times a week spending about 1 hour each time.
I do HIIT Cardio Workout 3-5 days a week for 30-45minutes. It is really effective for full body weight loss and burning calories.
