Post your daily workout

Idiot Kicker

Great info he still stands, thank you! Would you recommend breaking up my workouts into 4 or 5 days? This is the work-out that I've used for many years, when I'm working out. I've always been pleased with the results, but yes it is a beginner workout. I've always done 3 work-outs per week, to give my body time to heal. I'm 36 now so it's not as easy to recover. As far as cardio, I've been thinking of jump-jacks or running around the track a little bit. I work at a hospital and the only time I get to sit is when I'm on lunch-break. So for the most part I'm active.

Question about the creatine, did you have to "load" for it to be effective? I have some but I'm a bit unclear about the load process, if it's necessary.

As far as my goals, I've already lost the weight I've wanted to lose. I've definitely gained muscle, now I want to gain a bit more and maintain. Again I do feel great!

he still stands

Idiot Kicker wrote:

Great info he still stands, thank you! Would you recommend breaking up my workouts into 4 or 5 days? This is the work-out that I've used for many years, when I'm working out. I've always been pleased with the results, but yes it is a beginner workout. I've always done 3 work-outs per week, to give my body time to heal. I'm 36 now so it's not as easy to recover. As far as cardio, I've been thinking of jump-jacks or running around the track a little bit. I work at a hospital and the only time I get to sit is when I'm on lunch-break. So for the most part I'm active.

Question about the creatine, did you have to "load" for it to be effective? I have some but I'm a bit unclear about the load process, if it's necessary.

As far as my goals, I've already lost the weight I've wanted to lose. I've definitely gained muscle, now I want to gain a bit more and maintain. Again I do feel great!

If you want to gain muscle, then I'd suggest lifting 4 times per week (60 minutes each time) and doing cardio 3 times per week (30 - 40 minutes) at a different time of the day, or on days you don't lift. You really need to watch your nutrition if you want to add muscle... 60% of it is nutrition. And you need to eat A LOT, but not junk food. I eat about 150 grams of protein every day and maybe 3000 - 4000 calories. Lots of lean meat, veggies, fruit, healthy carbs (brown rice, quinoa), and the occasional protein bar or shake.

If you've done that same workout for a long time, DEFINITELY switch up your workouts. The new thing in fitness is to "shock" your muscles by doing new things every month or so. Do some research and find some new excersizes that you haven't done before, and make them compound movements (squats, deadlifts, etc). Try some crossfit or just try doing sprints for a few months.... keep switching it up, but keep the basic philosophy of lifting to cardio ratio of 4:3.

Here is a sample routine, this guy's information is all free and as good as information that you pay for:

http://www.scoobysworkshop.com/schedintermediate.htm

Cardio... jumping jacks isn't enough and will get tedious! Try jogging or just a good hike (up hill and down).

As far as creatine, it just for muscle recovery. It helps repair the "microtears" in the muscle that make them sore, so that I can get back in the gym the next day and hit it hard again. It really is only needed if you're an advanced weight lifter and sore every day from lifting hard.

Ms. Haiku

Ran around the Washington DC Mall. It was a gorgeous day! Runners out in full force, volleyball players, kickball players, softball players, walkers, kites, it was just a beautiful time to run

he still stands

"workout haiku"

seven mile run Sunday night
tonight I run five
pumping iron every day

he still stands

everyone still keeping at it? It is almost bikini season!

I'm lifting 5 hours per week and running 2x-3x per week, usually 5 or 7 mile runs.

I've gone for some personal bests on the lifts the last few weeks and (not to toot my own horn) they are;

bench; 335lbs
squat; 405lbs
deadlift; 425lbs
pull ups; 30 (without stopping)
pushups; 110 (without stopping)

it feels so much better to be in good shape than to be drinking and smoking (cigs) three or four times per week!!!

Nothingman54

I lost 30 pounds in less than 2 months. Now I'm paying for it. Didn't know losing so much weight so fast is VERY bad for you. Haven't exercised in 3 weeks, I want to, but can't.

he still stands

Shoulder Day

Clean & Jerk; 135*8, 155*8, 185*5, 185*4, 205*1
Seated dumbell press; 65* 8, 8, 7, 7
Lateral dumbell raise; 35* 12, 12, 10
Front dumbell raise; 35* 10, 10, 9
Rear delt machine/rubberband extension supersets, 3 sets
Shrugs; 4 sets

and here is the new thing I tried today...

7 sets of seated lateral dumbell raises. 15 lbs. 15 reps per set. no greater than 30 seconds of rest per set... OUCH!!! it hurts so good...

Tonight; 5 mile run

he still stands

back and abs today, 5 mile run tonight

fun fact for today;

deadlifts... put on 405 lbs and did FIVE REPS YO! I'd put on more weight but I injured my back a few years ago and I don't want to push it. not to toot my own horn but um... toot toot

Lizard

i am still doing my girlie workouts at least 4 times a week
but i have tendonitis in my elbow now - toot toot!!!

he still stands

ugh... yikes... phewww.... :oops: :wtf:

Leg day today;

squats, 4 sets * 6 - 10 reps (225, 225, 275, 315)
hack squats, 3 sets * 8 reps (185, 225, 225)
leg curls, 3 sets * 10 - 12 reps
leg extensions, 3 sets * 10 - 15 reps
"step ups" onto a bench w/ 20 dumbells, 3 sets of 10
standing calf raises, 3 sets * 12 - 15 reps
seated calf raises, 3 sets * 10 - 15 reps

oy vei

Lizard

Surprised to hear The Fixer in my spin class Wed.
At least I heard 1 good song!!

he still stands

this has been my routine recently.

Weights (about 60 minute sessions):

Monday - Shoulders/abs
Tuesdays - Back, biceps, abs
Wednesday - Legs
Thursday - Chest, triceps
Friday - abs and TRX or other type of "crossfit" workout

Cardio

Monday - 3 mile run. ~8 minute miles
Tuesday - 1 mile run. Sprints; 100m sprint/100m walk for 5 or 6 laps
Thursday - 5 mile run ~8-9 minute miles

REALLY seeing results now. The owner of the gym I go to said that I should compete in a bodybuilding competition!!! So happy with my lifestyle changes ...although I still smoke every now and then

mikalina

running - plus weights....

megatron

i go heavy on mainly legs, chest and back on different days and mix in this routine. may look douche but it works. just pick 10 movements and do each for 60 secs with 15 secs in between. it will whoop your ass

http://www.menshealth.com/spartacus/workouts/

he still stands

leg day today, mixed it up a bit;

front squats; 3 sets (185, 205, 225) * 8 reps
back squats; 3 sets (225, 235, 245) * 8 reps
incline leg press; 3 sets (lotsa weight) * 6 - 8 reps
leg curls; 3 sets
leg extensions; 4 sets
sitting calf raises; 4 sets
standing calf raises; 4 sets

the front squats KILLED. Haven't done those for years...

he still stands

gym or run six times this week, so far

down to 6% body fat and lifting more than I ever have before! yippee!

ZiggyStar

Played tennis five times this week....just started playing last Sunday....love it.....keen for more this week...such a good workout! :thumbup:

The Juggler

keen.

Random_Wookie

only been walking about an hour a day, need to get my fat ass back into some real working out

megatron

he still stands wrote:

gym or run six times this week, so far

down to 6% body fat and lifting more than I ever have before! yippee!

i'd make fun of you for saying "yipee!". but i'm pretty sure you'd kick my ass