What's your workout schedule/plan like

if you're in IB and serious about lifting, then going on saturday / sunday must be a religion (i try to go in the morning before brunch plans), and if you get to go 1 time during the week (sneak out in the evening) that's a good week. 2 times is spectacular.

i could never do the whole wake up at 7am to go lift thing. 

I try to do my main exercise in the morning, then if I have time will do something shorter in the afternoon. 

Usual schedule:

6:30 or 7AM - cardio 

7/8PM - lifting

I would say cardio is 6-7 times a week and lifting is 3-4 days a week. 

I workout 1-4x per day. My workouts during the week are usually swim, bike, run, and Muay Thai. If I do weights, it’s dumbbells. 

A light week of training is 10hrs per week. Heavy training weeks are 20 - 30hrs per week. Sometimes heavy training weeks come easy to me and I roll with it. Other times I feel beat and don’t want to overdo it so am not able to train heavy every week. 

I like using the treadmill for runs and like a quick 3mi tempo workout. I have an indoor cycling trainer and do heavy workouts on it on Zwift. When I cycle outside, I go pretty light. My swim training is mostly breaststroke, but when I race in triathlon I do freestyle.

5x a week, run early, weights later in the day. I try to condense my workout to 30-45 minutes, no breaks in between supersets, no dicking around on the phone, it allows me to get in and get out.

I drink some beers after work...does that count? Ab's are left in the fridge, right boys? 

I work out 5x per week

750 to 1000 jumps 

About 500 crunches

I also use a pull up bar with sleeves

Use to be more regimented in terms of my heavy lifting, been away from the pure power lifts for a little over a year now (partly due to COVID, partly due to my GF convincing me to sign up to F45 with her). Do miss those pumping iron days, cause the apartment gym is very lacking (lame smith machine). Looking back at my last lifts in March 2020:

• Bench: 245x6x3
• Squats: 365x3x2
• Deadlift: 405x4x3

Now I’m doing more of a “burn more calories than I’m consuming” routine, which typically consists of 5-6 exercise days a week:

• Sunday: either a cardio-like workout outdoors (weather permitting, i.e. tennis, volleyball, biking) or a distance run
• Monday: distance run, or a rest day if one done on Sunday
• Tues-Thur: F45 HIIT workouts (was skeptical going into these but they’ve been amazing at keeping me lean with almost no muscle mass loss)
• Friday: Apartment gym workout using mainly dumbbells
• Saturday: F45

Feel like I have a solid routine down now, so as long as I’m staying around this body comp I’ll be happy. GF also signed me up for our first half marathon together at the end of September, which I’m trying to get under 1hr45mins.
 

Typically watch what I eat during the week (2200-2300 calories) and prepare my meals to hit around 160-170g of protein, other calories will be evenly split between fat and carbs. Sitting anywhere between 9-11% BF at 6’ 180-185lbs - fluctuates due to our splurge eating on the weekends, she also loves to bake which kills me sometimes lol. It’s a balance though, so keeping up with the exercise and healthy habits during the week, and ready to stuff my face again with pie, pizza, pasta, etc by Saturday.

Haven’t ventured all that much into the mental health side, been trying some meditation, and GF and I need to get back into yoga. But just being about to talk about things with her has helped a lot of things, she’s mentioned talking with a professional though and how it helps (she goes every so often).

I lift Friday after work, but before dinner/going out, Saturday, Sunday, before work on Monday and try to get a quick workout in one other time during the week (apartment gym).

Cardio heavy rn, always before work

Rowing 6-12k, Mon/Wed/Fri

Running 6-12k, Tue/Thurs/Sat

Yoga on Sundays and whenever I can squeeze in at least 30 mins

Currently working out 6 days a week whenever I can find the time between stuff

Right now the schedule is something along these lines:

Mon - 5 mile run at moderate pace

Weds - 3-4 mile fast run (lately I bring up the speed as the run progresses)

Fri - 8+ mile run at easy pace

Tues/Thurs/Sat - About 45 minutes of full body resistance work (push ups, squats, core, etc.)

Sunday is rest 

Workout 5-6 days a week in the morning. Take pre-workout to maximize my workout.

I only lift and haven’t done cardio since I fucked up my feet from running. Typical split, but always spend 30 minutes on working up to 2-3 rep of compound exercises (squats/DLs/Chest). I characterize my workout as more functional and also include weighted dips and pull ups. Try to always add weight to lifting but that includes more caloric intake.

Another addition is that I’ve gotten into bouldering/rock climbing, which I feel I haven’t seen this too much on this forum. It’s incredible to see how much strength I have gained from it and I have found people who boulder (I prefer this the most) a lot are absolutely jacked. Your forearms will get massive and it also helps biceps/back etc.

I go everyday Monday through Saturday. I tend to go at 6:30am and be done by 8am. Here's what I do:-45 minute cardio session (incline treadmill at 10, speed at 3.5)-10 minute ab workout-20 to 30 minutes of lifting weights/cable machine

Not a lot of time to work out. I bike every day for 1 hour --- it's actually my commute, 30-minute each way. It's not great, but it's something. 

assuming it's not 95 with 115 heat index, weeks look like this

M-Th - 1-2 runs before lunch, 10k usually, weightlifting circuits, kickboxing & sauna at the end of the day (start around 530-6, no commute as gym is at my house)

Fri - usually just cardio, either swimming, lots of rounds on heavy bag, running, yardwork, sometimes all of the above, and sauna. time varies depending on work and wife plans

Sat-Sun - no workout, walking on the beach, surf, bodysurf, paddleboard, maybe sauna

no supplements, pre or post anything

Yoga 2 to 3x a week, 7-8pm weeknights or weekends.

Basketball 1x weekday night.

Most every day I do something. Exercises vary widely - I've managed to cut down my equipment needs to a schwinn, stability ball and adjustable dumbbells. No more gym has meant so much more consistency, efficiency and frankly better results. Don't think I'm going back. Often it's running twice a week, biking and weights on other days - always with flexibility/core exercises which I simply don't skip. I also set aside time to stretch everyday. 

Other than that, I try to play hockey twice a week (give or take), golf or something else. The only thing I miss is the climbing gym I belonged to, that was an awesome exercise both physically and mentally - probably the only thing that would get me to join a gym again. 

Wake up >> IMMEDIATE Line of pre-workout >> 26 mile jog >> 1000 pushups >> 1 hour of sex >> 2 lines of coke to calm the nerves >> Bedtime