Post your workout plan/routine

[Ballatician]

So my reason for working out, besides staying in shape, is purely for basketball reasons.


Working out has been slow for me recently because I'm recovering from a knee injury but I can't wait for finals to be over so I can hit it hard.

I was wondering what kind of workout plans everyone follows? I know a lot of people just do it to get big but I'm really interested in the plans of people that play sports, include things like cardio and footwork drills too.

Even if you do it just to get big, post your plan!

 

[Schadenfreude]

My "workout" plan for the week:

Monday - Muay Thai from 6:30 to 8:30
Tuesday - Kung fu for 45 mins, usually(private lessons), to TKD from 7:30 to 8:30
Wednesday - Muay Thai from 6:30 to 8:30
Saturday - TKD from 1:00 to 3:00

I'm thinking I'm going to want to incorporate or of the Muay Thai training sometime on Thursday or Saturday, if possible. And try to fit in Judo to the mix - I've been out of it for years but I do miss it terribly.

 

[Red Dawn]

Monday - Biceps & Abs/ 30 mins of Cardio (3.5 Miles)
Tuesday - 70 Mins of Cardio (7.5 to 8 miles)
Wednesday - Chest and Tri's/ 30 mins of Cardio(3.5 Miles)
Thursday - 70 Mins of Cardio(7.5 to 8 miles)
Friday - Back and Shoulders/ 30 Mins of Cardio(3.5 Miles)
Saturday - Abs and Legs/ Optional 70 Mins of Cardio(7.5 to 8 miles)
Sunday - Optional 70 Min of Cardio(7.5 to 8 miles)

This is not a Body Building routine, it's more of a stay in shape maintenence/ lean out type of routine. I'm 53 and am not interested in bulking up as cutting is a real bitch at my age plus at my age I'm more prone to small muscle, joint injuries.

 

[sash1]

monday::chest/triceps
tuesday::biceps/back(lats)
wednesday:: off
thursday::shoulders/traps/abs
friday::legs

trying to gain weight, still haven't hit my goal.

 

[Ballatician]

Originally posted by: sash1
monday::chest/triceps
tuesday::biceps/back(lats)
wednesday:: off
thursday::shoulders/traps/abs
friday::legs

trying to gain weight, still haven't hit my goal.

What's your height/weight and what is your ideal weight?

Personally, I don't take any supplements, just eat a healthy diet and make sure to eat something high in protein after a workout.

I'm sure there are other members here that have trouble gaining weight though, maybe they'll have some suggestions

 

[Cerpin Taxt]

Day 1 - Legs: Squats, Deadlifts, Leg Curls, Calf Raises
Day 2 - Rest
Day 3 - Chest/Shoulders: Flat, Incline, Decline Bench (or dips), Dumbell flies, Military press, Upright rows
Day 4 - Rest
Day 5 - Back/Abs: Lat pulls, Bent over rows, Cable rows, Hanging leg raises, Incline sit-ups, Cable crunches
Day 6 - Rest

Rinse, repeat.

 

[senseamp]

Monday: Bike 18 miles to work (about 75 min), pullups, inclines/dips, ab sides, abs incline situps, back, at the gym
Tuesday: Bike 18 miles to work, wide pullups, bench, shoulders, abs lifts, back, legs (ad/ab-ductors and lifts), at the gym
Wednesday: Bike 18 miles to work, pullups, inclines/dips, ab sides, abs incline situps, back, at the gym
Tuesday: Bike 18 miles to work, wide pullups, bench, shoulders, abs lifts, back, legs (ad/ab-ductors and lifts), at the gym
Friday: Bike 18 miles to work, pullups, inclines/dips, ab sides, abs incline situps, back, at the gym
Saturday: pullups, pushups and abs situps at home, swimming 2 km / mountain biking for a couple hours.
Sunday: pullups, pushups and abs situps at home, running 10km for time or trail running on hills.
Usually do everything 3 sets of 10, except abs/back/pushups are sets of >20.
Yes, I do abs and pullups everyday I have a pullup bar in my apartment.

 

[DAPUNISHER]

I don't have routine or plan, I surf when there are waves and I can get out. I ride my MTB when I have someone to ride with or need to go less than 5/6miles by myself each way, and the weather permits. I lift weights a couple days a week to help with everything else I do. I shoot 36+ "holes" of disc golf a day or sometimes 2 a week avg. I hit the heavy bag when I'm bent about something or feeling aggressive as hell. I run to, and then run the loop at the park, a couple times a week, approx. 5K each time.

I have only had a real job maybe 2 of the last 10yrs, and live in Fl. so I have a lot of opportunities to do various activities. I realize many of you have to fit a workout, any workout, into a very busy life, so major props to all of you for keeping at it. :beer:

 

[Kntx]

I've been doing this

http://www.abcbodybuilding.com...kfatburningworkout.php

But it's too much and I'm pretty burnt out after 6 weeks.

 

[Bateluer]

Monday - 0545-0645 Run 6.0 mi, 1500-1600 Run 6.0 mi
Tuesday - 0545-0645 Run 6.0 mi, 1500-1600 Run 6.0 mi
Wednesday - 0545-0645 Run 6.0 mi, 1500-1600 Run 6.0 mi
Thursday - 0545-0645 Run 6.0 mi, 1500-1600 Run 6.0 mi
Friday - 0545-0645 Run 6.0 mi, 1500-1600 Run 6.0 mi
Saturday - Before noon - 7.5 to 12 mi typical, flunctuates
Sunday - Rest

 

[brownzilla786]

Originally posted by: Kntx
I've been doing this

http://www.abcbodybuilding.com...kfatburningworkout.php

But it's too much and I'm pretty burnt out after 6 weeks.

Yay...I've been looking for some new exercises, thanks for the link

 

[Megatomic]

I do a whole body dumbell and bodyweight workout routine 3 times a week. I also do a core workout 3 times a week. To cap it off, I do 45 mintes of cardio following one of the other workouts 3 times a week on the days that my schedule allow it the best. I also have a highly demanding job which helps me with tons of walking, climbing, and lifting all week long.

I do all my workouts at home and in my neighborhood, I don't have the time or money for a gym membership at this stage in my life. Hopefully this'll change soon.

 

[GenHoth]

I do agility and sprints. I'll get back into the gym come the new year, but it is more to maintain my muscle than anything else.

 

[irishScott]

Lol I got lazy and haven't worked out in a month, but now as of today I'm restarting to stay, albeit back at square 1

Day 1: 30 min Rowing
Day 2: 3 mile run/jog (inclined treadmill)

and so on for 6 days, taking day 7 to rest. Over a couple of weeks, I'll take it up to an hour of rowing and a 4 mile run/jog. From there? Who knows?

When the weather permits, I'll add a bike-ride into the equation, and scale that up over time as well.

I do all of this at the GMU Freedom Aquatic/Fitness Center in Manassass, VA.

 

[bondboy]

I follow pretty much Rippetoe's routine, and throw in some accessory exercises if I have time.

A:
5x5 squat
5x5 bench
5x5 rows

B:
5x5 squat
5x5 military press
5x5 deadlift

I'm still a newb, so can't go too heavy. But I still get DOMS pretty much after every workout. I find that the full body routine seems to work better for me than X-day splits. Especially squats. Just that one exercise, I got all leg muscles pretty much covered.

 

[TallBill]

I have a 5 day rotation.

Day 1: Chest/Triceps
Day 2: Rhomboids, Lats, Biceps
Day 3: Shoulders, Traps, Lower Back
Day 4: Triceps/Biceps
Day 5: Legs

 

[JAG87]

Monday:
30 minutes biceps/triceps heavyweights
15 minutes bi/tri/chest/back form exercises (pulleys with low weight)
15 minutes of cardio
15 minutes of abs

Tuesday:
30 minutes of cardio
15 minutes bi/tri/chest/back form exercises (pulleys with low weight)
15 minutes of abs

Wednesday:
30 minutes of chest heavyweights
15 minutes bi/tri/chest/back form exercises (pulleys with low weight)
15 minutes of cardio
15 minutes of abs

Thursday:
30 minutes of back and traps heavyweights
15 minutes bi/tri/chest/back form exercises (pulleys with low weight)
15 minutes of cardio
15 minutes of abs

Friday:
30 minutes of shoulders heavyweights
15 minutes bi/tri/chest/back form exercises (pulleys with low weight)
15 minutes of cardio
15 minutes of abs

Saturday:
30 minutes of cardio
15 minutes bi/tri/chest/back form exercises (pulleys with low weight)
15 minutes of abs

Sunday:
30 minutes of cardio
15 minutes bi/tri/chest/back form exercises (pulleys with low weight)
15 minutes of abs

Notice Tuesday is what I call a "weekend day", because I dont train legs with weights.
I have very big legs already, and I do not need to strengthen or gain mass in them. I substitute the leg day with a "weekend day".

 

[Megatomic]

Today I'm going to switch things up a bit and see how it goes.

MWF - strength training as before, but with HIIT following
TTS - core workout with 45 minute cardio following
Sunday - rest and rebuild day, 30 minute walk after dinner

Today is the first day of my new schedule, no rotating shifts, no night shifts. I never could get a normal routine before and it was likely messing up my progress. Perhaps by spring I'll have lost the rest of my love handles and added a few more pounds of lean muscle in all the most conspicuous places.

 

[paulxcook]

Originally posted by: bondboy
I follow pretty much Rippetoe's routine, and throw in some accessory exercises if I have time.

A:
5x5 squat
5x5 bench
5x5 rows

B:
5x5 squat
5x5 military press
5x5 deadlift

I'm still a newb, so can't go too heavy. But I still get DOMS pretty much after every workout. I find that the full body routine seems to work better for me than X-day splits. Especially squats. Just that one exercise, I got all leg muscles pretty much covered.

I will be starting on this soon myself. I don't consider myself a newb, but I haven't lifted regularly for a few years so I might as well be.

Aren't there supposed to be warmup sets included in this workout that aren't listed above?

 

[Megatomic]

Basic calisthenics work great for warmups. Jumping jacks, jogging, jump rope, etc. I seem to have good luck with those as warmups.

 

[Megatomic]

Originally posted by: Schadenfreude
My "workout" plan for the week:

Monday - Muay Thai from 6:30 to 8:30
Tuesday - Kung fu for 45 mins, usually(private lessons), to TKD from 7:30 to 8:30
Wednesday - Muay Thai from 6:30 to 8:30
Saturday - TKD from 1:00 to 3:00

I'm thinking I'm going to want to incorporate or of the Muay Thai training sometime on Thursday or Saturday, if possible. And try to fit in Judo to the mix - I've been out of it for years but I do miss it terribly.

Are you training for MMA action? I'd love to, but I'm almost 40, my time is probably past for that. Nevertheless, I'd love to find a Jui-Jitsu school to train at.

 

[Red Dawn]

Originally posted by: JAG87
Monday:
30 minutes biceps/triceps heavyweights
15 minutes bi/tri/chest/back form exercises (pulleys with low weight)
15 minutes of cardio
15 minutes of abs

Tuesday:
30 minutes of cardio
15 minutes bi/tri/chest/back form exercises (pulleys with low weight)
15 minutes of abs

Wednesday:
30 minutes of chest heavyweights
15 minutes bi/tri/chest/back form exercises (pulleys with low weight)
15 minutes of cardio
15 minutes of abs

Thursday:
30 minutes of back and traps heavyweights
15 minutes bi/tri/chest/back form exercises (pulleys with low weight)
15 minutes of cardio
15 minutes of abs

Friday:
30 minutes of shoulders heavyweights
15 minutes bi/tri/chest/back form exercises (pulleys with low weight)
15 minutes of cardio
15 minutes of abs

Saturday:
30 minutes of cardio
15 minutes bi/tri/chest/back form exercises (pulleys with low weight)
15 minutes of abs

Sunday:
30 minutes of cardio
15 minutes bi/tri/chest/back form exercises (pulleys with low weight)
15 minutes of abs

Notice Tuesday is what I call a "weekend day", because I dont train legs with weights.
I have very big legs already, and I do not need to strengthen or gain mass in them. I substitute the leg day with a "weekend day".

Those "15 minutes bi/tri/chest/back form exercises (pulleys with low weight)" are they all done on one machine doing one exercise? At my gym there is a Back machine that actually hits all those muscles if you do negative contractions.

 

[Ballatician]

Mine is something like this

Workout 1: Back and Biceps

Curl, Pulley Machine, Hammer Curls, Pulldowns, and Pullups

Workout 2: Legs

Leg Extensions for hamstrings and quads
Leg press
Calf Raises
Biking

Workout 3: Chest and Triceps

Bench, Incline, dumbbells, pulley machine and dips!

I always stretch first of course and almost all my sets are something like 8-6-4-2 (for example on the bench) adding 5 pounds as I do less reps. This is just to increase my weight until I get to something I'm comfortable with.

This is all at 24hr fitness since I'm living no longer on campus

Other than those, once I week I play basketball, and fill in other days with running (read: resting)

 

[nflesher87]

Originally posted by: Bateluer
Monday - 0545-0645 Run 6.0 mi, 1500-1600 Run 6.0 mi
Tuesday - 0545-0645 Run 6.0 mi, 1500-1600 Run 6.0 mi
Wednesday - 0545-0645 Run 6.0 mi, 1500-1600 Run 6.0 mi
Thursday - 0545-0645 Run 6.0 mi, 1500-1600 Run 6.0 mi
Friday - 0545-0645 Run 6.0 mi, 1500-1600 Run 6.0 mi
Saturday - Before noon - 7.5 to 12 mi typical, flunctuates
Sunday - Rest

lol how old are you?
your joints are going to be shot in a few years

try swapping some of that running for swimming and you won't regret it!

 

[timosyy]

Originally posted by: bondboy
I follow pretty much Rippetoe's routine, and throw in some accessory exercises if I have time.

A:
5x5 squat
5x5 bench
5x5 rows

B:
5x5 squat
5x5 military press
5x5 deadlift

I'm still a newb, so can't go too heavy. But I still get DOMS pretty much after every workout. I find that the full body routine seems to work better for me than X-day splits. Especially squats. Just that one exercise, I got all leg muscles pretty much covered.

The program only calls for 1x5 Deadlift.

Which, honestly, is enough for me.

Also it should be Squat, Bench, Deadlift on A, and Squat, Military Press, Rows/Cleans on B if you're trying to follow Rippetoe.

As far as accessory exercises I just do 2x8 dips on A days and 2x8 pull/chinups on B days.