The "post your workout" thread

[Green Ranger]

Hey guys, post what you guys do for you routine workout. Maybe some people will get some ideas...

[JamesMac]

Hehe thank you yeah com on post what cha do.

[Sanitarium]

work out my arms every 2 days, legs every 2 days (switching between).

For arms I do
pushups
forearm pushups
chinups
curls
concentration curls
isometrics
arnold presses
tricep curls

legs
horse stance
squats
squats w/ dumbells
kicks
sprinting



+ ab work & stretches every day

[bvermillion]

I just recently changed my routine and I like to write everything down and happen to have it sitting right next to me so this is an easy question to answer. Just a little note I was just lifting weights heavy and have actaully gotten pretty big but I am not tone and don't have the endurance I would like; these are the reasons I changed my workout routine.


Calisthenics: Done Every Day
50 Jumping Jacks (warm up)
push ups: do them to failure
crunches:failure
pull ups:failure
thigh lifts:failure
dips:failure
squat thrusts: 1min
lunges:failure
squat kicks:failure
plank:30 secs

* I try to increase my times on the timed exercises those are just what I am doing right now. I do these exercises all in succession with no break and then break for 3mins at the end and then go through them again.

Weighlifting: I lift on mondays and fridays
Bench Press 4x15
Lat Pull Downs 4x15
Seated Rows 4x15
Concentration Curls 4x15
Military Press 4x15

I keep my weighlifting very simple. I do mix things up a bit like changing the type of curls I do one week or doing my bench press incline. I also take martial arts classes tuesday, thursday and saturday each week. I run for at least 30 mins each day if I have time more. I would like to start getting in the routine of swimming at the local pool to. Right now I am very strong but pudgy and have no endurance. Hopefully this will change that. All criticisms welcome.

[Megawolf]

Mine depends on my energy. The higher the energy, the more explosive, but 1-2 times a week for each minimum.


Start
100 punches in 4 diffy stances
50 Inwards blocks in 4 diffy stances
50 Outward blocks in 4 diffy stances
100 inward kicks in 4 diffy stances
100 outward kicks in 4 diffy stances
100 front or side kicks (depending on position) in 4 diffy stances
Then 25-50 spin kicks in 2 diffy stances.

4 diffy stances is:

left leg front, right leg back, shoulders and arms generally aligned, 1) use back leg or hand reps, 2) switch to right leg front, left back and use back legs or hands, 3) switch to first stances and use front leg or front hand, 4) switch to stance 2 and use front leg or arm.

2 diffy stance is just same as stance 1 and 2, but you just use the back, since I don't know anyone whom starts a spin kick with their front legs. You push all the weight off your back leg, kick with the back leg using the power and momentum, then either come back with a kick at the end of the spin with the right or left, depending on if you switched after initial kick. You could turn it into 4 diffy stances, but I rather say 2 diffy stances and if you want try the other on the second leg day workout.


day 1 upper body, day 2 lower body, day 3 break and stretch, day 4 upper body, day 5 lower body, day 6 break and stretch, Day 7 rest and relax and plan to increase exercise by above mentioned reps and use day 1 and 2 to see if you can increase it. Week 1 reps, week 2 double the previous reps, week 3 half the previous week's reps, etc...

Goes slow and is efficient. Not sure if it's worth it to others, but works for me. Some day I have to take it slow due to a tiresome day, some days I can do extra, but all depends on you and your body. Oh, also use 50 lb dumbells to do hammer curles, tricep extensions, lunges, etc... But the weights part is up to each person along with the reps. Also on the exercise, your goal is to do it all in as short of a time as you can and with almost precision accuracy.

[FormerSensei]

I am not using any bodyweight exercises currently, though I intend to research the subject more via Harry Wong's book.

Currently, this is my workout program.

Day #1-Chest and Tris

I circuit this. I'll go from one exercise to the next with very little to no rest. Then I'll rest for a minute at the most after I'm done with the circuit. I'll do three circuits or four if I'm really motivated.

Bench Press
Incline Press
Flat Flyes
Incline Flyes
Tricep Pressdowns (or skull crushers)
Overhead Tricep Ext.
Reverse one hand pressdown

Day#2-Back and Bis
Same thing. I do the circuit thing.
Lat Pull down
Seated Row
Dumbbell Row
Shrugs or rows
Barbell curls
Preacher Curls or Concentration Curls
21s

Day #3-Shoulders and forearms Circuit
Barbell Press
Front Laterals or Arnold Presses
Side Laterals
Bent over Laterals
Reverse Curls
Behind the Back Curls

Day#4-Legs
Leg Presses
Lunges
Straight Leg Deadlifts
Leg Curls
Standing Calf Raises

I do 20 minutes of cardio each day also.

I try to squeeze in some abs on any of those days. I must admit that life gets in the way (I'm a daddy and a husband and I go to school) sometimes and therefore I don't get day #4 in on a lot of weeks. Good thing, however, is that my legs do get a work out in my cardio regimen.

[Builderofmuscle]

Focusing more on maximal strength:
Day One
Push Press 5x5
Bent-over Rows 5x5

Day Two
Deadlift 5x5
Overhead Squat 5x5

Day Three
Power Snatch 5x5
Power Shrug 5x5

Day Four
Rest