I have been getting lazy with my workouts and I think it’s because I usually do the same exercise everyday. I figured this could be a way to find out what others are doing and mix some new ideas into the routine. Here was mine for today:
12 minute run on 8.2 speed, 0 incline
7 minute YouTube abworkout
3x10 supersets -
kettlebell swings and bent over rows
calf raises and curls
pushups and pull-ups
tricep overhead and shoulder press
total time - 60 minutes
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10 min walk 15.0 incline, 3.1 speed
4x12 sitting bicep curls
Superset:
4x10 hammer curls 4x10 waiter curls
4x8 negative bicep curls on machine
4x15 dips
Superset:
4x12 tricep extension 4x8 overhead extension
Abs10min
Sauna
Do you hold onto the rails?
Just a conditioning day. 40 minutes on the stair-stepper machine (go ahead and roast me), 161 avg HR. 13.5 strain for anyone here with a Whoop.
Everyone rips on it but do you like it? Been thinking about incorporating it since it's right there and I don't have to go anywhere else for it.
Anybody who rips on the stair master has never done it at an aggressive pace. It will absolutely kick your ass regardless of your level of conditioning
Yeah I don't mind it -- time goes by faster on it for me compared to running for some reason. I always thought it was a little weird until I noticed some really low-bodyfat guys at my gym using it. My conditioning work varies between sled pushes, stair-stepper, and good old fashioned running / stationary bike.
HIIT class at F45
0.15 miles from parking garage to front door
Push Day:
Incline dumbbell bench press 4x12
Cable flies 4x12
Dumbbell shoulder press 4x12
Lateral Raises 4x12
Tricep push downs 4 sets to failure
Dips 4 sets to failure
Ab crunch machine 4 sets to failure
Then I sit in the steam room and cry for 15 mins about how lonely I am
Lift heavier
How do you do dips after tricep extensions (push downs) to failure? Don’t see how you can recover that fast to do dips after
Workout insnt in that order, i just wrote them down like that grouped by muscle group. I'll usually do chest, shoulders, tris, chest, shoulders, tris, abs.
How do you guys manage to do DB incline and DB shoulder press on the same day? If I'm going heavy on one, I def can't try to go heavy on another.
smelling salts
One session you go heavier or start with one and the next session you flip the order. I would assume he is doing ppl so hitting everything twice a week.
What's the rationale for doing flies on a push day?
Cable flies are chest which is push
Tabata
I run a 6-day PPL (push, pull, legs). I moved leg day to Monday, so technically run a LPP. I lift at my apartment gym so keep that in mind - am limited to 50lb dumbbells.
I’ll warm up with 10 minutes on the StairMaster. This is not hard at all - put it at a 6 speed which is real slow. This is to just loosen up my knee joints. Then I’ll do 50 leg raises hanging with a wide grip. Loosens up my lower back and core. Then grab one of those big blow up balls and put it between my thighs and do a 30 second hold of squeezing as hard as possible while I stand up straight, rest a minute, 60 second hole, rest, a minute, then 30 second hold.
Now begins my lifting. I’ll do 25 body weight squats and then increase in 5-weight increments on dumbbells with goblet squats) starting at 25lbs) nonstop until I get to the 50lb.
So it’ll be 150 goblet (25 bodyweight regular) squats with the only break being walking to switch out dumbbells. This coupled with the stairmaster gives me a nice pump.
Then I do 5x20 paused goblet squats w the 50lb dumbbell. I keep my back as vertical as possible. Honestly feels like more of a lower back and core workout once you get past 10 squats. I superset with 10 hanging leg raises - after each set of leg raises, I walk back and forth across the gym 3 times, then I continue the next set of squats. Typically 1 minute of rest (walking).
Then I do waking lunges. 10 each leg, 4 sets. Used to do them with a 50lb DB in each hand but have moved to holding one 50lb DB above my head. I’ve been focusing on my core and this kicks my ass. Again, walk the gym as my “rest” after each set.
My third movement is leg press. It’s a cable machine so I just max it and AMRAP for 3 sets of pushing through my heels, then 3 sets of my whole foot. Huge difference in what it feels like it’s hitting, and this also gives my lower back a rest as I’ve only been focusing on the core and getting more fluid and mobile over the past 2 weeks.
3x10 cable pull throughs. 200lb stack, I set it to 140. Tough to maintain stability as you almost fall back the entire time doing these.
RDL’s w the 50lb DB’s (one each arm) 4x15. Slow and hold it at the bottom. Toughest part is not rounding back. As mobility has improved I no longer do this with my heels raised on the bottom platform of the bench (same profession happened w the squats).
At this point, my lower back is pretty tired. I’ve been doing this workout with a couple variations the past 3 weeks now. Finish off with leg extensions with a hold, 3 sets 12.
Final lift is back extensions with no weight. Very easy, just get a nice pump over 3 sets.
If I have nothing to do then sometimes I’ll hop back on the stairmaster (do this after every workout) at 6 speed and just coast for up to 10 minutes.
Sure, this isn’t ideal for progressive overload, but I feel stronger. I’ve neglected my core for a long time and def feel the difference now. Also a big fan of glute bridges. Squeeze as hard as you can at the top and do this 20x and you’ll feel it.
The stairmaster is a beast. I challenge you to do an hour. Don’t set the speed too high - put it on 6 and do not get off until that hour is up. I love the stairmaster as it’s unrelenting and just keeps rotating those stairs.
Thanks everyone for the responses! I’m going to steal one of the above workouts for my tomorrow AM lift.
Throw in kettlebell squats (holding it to your chest), perfect for 3x10
Put your treadmill on an incline or you're almost just picking up your feet and setting them down. I think minimum for treadmill to simulate actual running is about 2.0 incline.
90 minutes on the Jacob’s Ladder. Maintain pace of 70-80 feet per minute.
I was aiming for a mile, but decided to keep going to 90 minutes because I like ending my workouts in 30 minute intervals.
Recovering from shoulder surgery so I mainly just do cardio and rehab.
Monday: 5 miles of 1/4 mile intervals (9.2 mph)
Tuesday: 45 minutes on Jacob’s Ladder
Wednesday: 5 miles of 1/2 mile intervals (8.7 mph)
Thursday: 60+ minutes on Jacob’s Ladder
Friday: 5 miles of 1 mile intervals (8.2 mph)
Saturday: Jacob’s Ladder until I am too dehydrated and have to get off to get water
Sunday: Stretching and recovery
I increase the speed by 0.1 mph at each interval each week. I started 12 weeks ago.
Comp squat (low bar): 2 hard sets (RPE 9), 1 backdown (RPE 7)
T&G bench (no pause): 3 hard sets (RPE 9)
Sled press calf raise: 3 sets
Alternating dumbbell curls: 3 sets
2 hours
Workouts are pushing high intensity yet low specificity and very unsystematic these days because I moved to a place far from my new gym. New gym's equipment is dirty and suboptimal, further decreasing my motivation (whilst I'm staying here temporarily). Train less frequently these days too (3x)
my brother in christ that should not take 2 hours. I used to do the same with very long rest periods, and then when I started reading stuff from Sheiko (best russian powerlifting professor) his top competitors recommend only 2-4 minutes to build work capacity. Highly recommend his stuff or Greg Nuckols 28 programs
One of my favorites is 15% incline 3.5 mph for 60 min. Burns around 1000 calories based on your weight. If trying to burn fat it’s all you really need. If you have a little extra time, do that in morning then lift before dinner. Great combo
This morning's workout:
7 minute hamstring and hip stretch
7 minute plank workout -
2.5 miles on the Airdyne bike (6:12)
4 sets of 8 pullups and 12 incline curls
4 sets of 12 single arm rope pulldowns, 15 seated rows, and 10 total single arm 20lb barbell curls
7 minute mile as the finisher
Total time: 50-55 minutes
70min indoor cycle today
OP, are you a woman? You gotta add more compound movements over there and follow a structure: (1) Warm-up; (2) Compound movements; (3) Isolation; (4) Grandpa exercises: cardio, swings, etc.
For instance, my routine for today:
No, but thank you for this workout I will most likely do tomorrow
Delete
Saturdays are for no gi open mats where I train. Best day of the week.
1.5 hours of pickup basketball. Most fun cardio out there
This morning:
3mi run @ 9min pace
Leg extensions - 2x20 then 2x15 (warm up)
Leg press - 1x15 then 3x10 (wide), 3x10 (narrow)
Hip abduction/adduction - 4x15 each
Calf raises - 4x25 (bodyweight)
Bart Starr 5x5
I’m getting older, but today (which is similar to most days):
mostly body weight stuff:
4x10 sets of pullups
4x60 sets of push-ups
4x100 of ab like stuff (sit-ups, side crunches, etc) with 30 lbs when doing crunches
4x10 of arm curls
Then 11 mile run
Nice - what running shoes do you train in?
I’ve had pretty good luck with the Mizuno Wave Riders.
how old are you?
Almost 40 now…I like to say I still feel young??
Low Intensity Workout Today: 6hrs 11min total
Part i) 3hr 11min - Indoor cycle / 1,375 Calories burned
Part ii) 3hr 0min - Walk, Shadowboxing, Dumbbells, Arm Circles / 1,027 Calories burned
Total Active Calories burned: 2,402
Pull day.
8x5 deadlifts including warm up sets
4x8 barbell rows alternating between underhand and overhand grip
4x5 assisted pull ups cuz I’m a fatty
4x8 cable rows to focus more on the full contraction
4x12 face pulls for posture.
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