What’s your gym routine?

[willy]

This is my program for now, I try to go 5 times a week, sometime 6 sometimes 4. And at the end of each session I do 15mins on the tread mill fast inclined walk. Heart rate at 125ish.


Day 1

Incline bench (smiths machine)
4 sets 12,10,8,8

Flat chest press (plate loaded)
4 sets 12,10,8,8

Seated cable fly
3 drop sets

Flat bench press
4 sets 12 reps

Tricep pushdown
4 sets 12,10,8,8

Tricep overhead extension
4 sets 12,10,8,8

Day 2

Lat Pulldown machine
4 sets 12,10,8,8

Close grip cable rowing
4 sets 12,10,8,8

T-bar row
4 sets 12,10,8,8

Close grip Pulldown
4 sets 12,10,8,8

Bicep barbell curl
4 sets 12,10,8,8

Rope hammer cable curl
3 sets 12 reps

Day 3

Shoulder military press
4 sets 12,10,8,8

Superset
Face pulls/db lateral raise

Leg extension
3 sets 12 reps

Leg press
4 sets 12,10,8,8

Deadlift
4 sets 12,10,8,8

Standing calf raise
4 sets 12 reps

 

[jondear]

I guess your not livestock farming through the winter?
Congratulations though.

 

[Bury the Trash]

My best one is mug of tea lifts in armchair

 

[yellowbelly]

Daily Routine

1. Get up.

2. Let out dogs. Short walk round paddock while they 'empty out'.

3. Go to yard. Lift some feed bags. Empty some feed bags. Fork some haylage.

4. Lift some bins of barley into mixer. Lift some protein balancer into mixer.

5. Refill bags from 3.

6.Lift some Maxx Energy blocks into truck. Get into truck.

7.Drive to various mobs of sheep. Take 'nutritional supplements' whilst in transit (mainly in the form of Jaffa Cakes, Mars Bars, etc, etc)

8. Walk round various mobs of sheep, lifting blocks from 6. where required.

9.Before dark, repeat 3, 4 and 5.

10. Roll out some bales of straw.

11.Return to house and put me fekin' feet up.

Reps.....365 (366 next year).

Gym membership fees......£0
Nutritional supplement cost.......daren't think

 

[teslacoils]

Four times a week.

Half hour cross trainer or rower.
3 sets of squats.
Little rest.
3 more sets of squats.

Go home.

Need to change it as I'm lazy and need to be forced to try harder.

 

[Gomer Pyle]

i'm 43 and office bound and eat too much

follow a loose variation of 5x5 stronglift 2 times a week and 300 spartan once a week

5x5 stronglift:-

so 5 x 5 reps squats every session going up 2.5kg a week- currently at 75kg
then 5x5 of barbell rows/ or military press/ bench press
finish with 5x deadlift- currently 110kg


spartan 300 workout:- with a colleague once a week for motivation

this is strength/ endurance workout which really gets the heart going (i'd thoroughly recommend for anyone who thinks their routines gone stale):-

• Pullups - 25 reps
• deadlift 60kg - 50 reps
• pushups - 50 reps
• 24-inch Box Jumps - 50 reps
• Floor Wipers with 60kg barbell - 50 reps
• Single-Arm Clean-and-Press with 16kg Kettlebell - 50 reps
• Pullups - 25 reps

might do a 3km jog once a week

getting stronger and quicker but still fat (new years resolution is to cut out chocolate for a month!)

 

[wdah/him]

gym once a weak, whatever the PT says, usually depends on what parts are giving most grief. I have wear and tear in my shoulders-one described as unstable, funny it used to stop at point and not go further but not be sore could be impossible to put on a jumper somedays. other main proplem is mechanical damage to lower spine, various workouts to balance out the muscles around spine, and strengthen around shoulder.

planks pushups and various machines and weight lifts

 

[willy]

Have to say I really like my dead lifts at the moment. Amazing what energy they use.

Also in the summer I did a village tug of war competition, Christ I never realised how strong and fit those guys are. If you get an evenly matched team it’s blinkin hard work.

 

[Robt]

This is my program for now, I try to go 5 times a week, sometime 6 sometimes 4. And at the end of each session I do 15mins on the tread mill fast inclined walk. Heart rate at 125ish.


Day 1

Incline bench (smiths machine)
4 sets 12,10,8,8

Flat chest press (plate loaded)
4 sets 12,10,8,8

Seated cable fly
3 drop sets

Flat bench press
4 sets 12 reps

Tricep pushdown
4 sets 12,10,8,8

Tricep overhead extension
4 sets 12,10,8,8

Day 2

Lat Pulldown machine
4 sets 12,10,8,8

Close grip cable rowing
4 sets 12,10,8,8

T-bar row
4 sets 12,10,8,8

Close grip Pulldown
4 sets 12,10,8,8

Bicep barbell curl
4 sets 12,10,8,8

Rope hammer cable curl
3 sets 12 reps

Day 3

Shoulder military press
4 sets 12,10,8,8

Superset
Face pulls/db lateral raise

Leg extension
3 sets 12 reps

Leg press
4 sets 12,10,8,8

Deadlift
4 sets 12,10,8,8

Standing calf raise
4 sets 12 reps

How do you remember? Or is it a planned , written routine? I agree. I adored lifting heavy weights. After a few months you also realise you are getting stronger!

 

[willy]

Yes I have a pt instructor and have a written program that we tweak every couple of weeks

 

[Woolless]

20 minutes cross trainer, then 3 x 10 reps of chest press, shoulder press, bicep curls, tricep pulldowns, back strengthener (forget its proper name), sumo squats and abdominal crunches. In and out in 45 minutes once weekly.

'Gain' 45 minute class once weekly (various weights/resistance) preceded by 20 minutes cross trainer. 45 minute brisk walk once/twice weekly (just recovering from badly sprained ankle at the moment). Take dogs out as well but it's generally just a 20 minute stroll while they bomb round the field.

 

[A1an]

i'm 43 and office bound and eat too much

follow a loose variation of 5x5 stronglift 2 times a week and 300 spartan once a week

5x5 stronglift:-

so 5 x 5 reps squats every session going up 2.5kg a week- currently at 75kg
then 5x5 of barbell rows/ or military press/ bench press
finish with 5x deadlift- currently 110kg


spartan 300 workout:- with a colleague once a week for motivation

this is strength/ endurance workout which really gets the heart going (i'd thoroughly recommend for anyone who thinks their routines gone stale):-

• Pullups - 25 reps
• deadlift 60kg - 50 reps
• pushups - 50 reps
• 24-inch Box Jumps - 50 reps
• Floor Wipers with 60kg barbell - 50 reps
• Single-Arm Clean-and-Press with 16kg Kettlebell - 50 reps
• Pullups - 25 reps

might do a 3km jog once a week

getting stronger and quicker but still fat (new years resolution is to cut out chocolate for a month!)

I'll put my neck out and say you'll be GAINING weight on that routine.

 

[Gomer Pyle]

I'll put my neck out and say you'll be GAINING weight on that routine.

yes think you're not far wrong, as someone who only started deadlifts and squats roughly a year ago I am noticing legs in particular getting bigger- think (hope!) its a gradual shift from stomach

 

[Bones]

This is my program for now, I try to go 5 times a week, sometime 6 sometimes 4. And at the end of each session I do 15mins on the tread mill fast inclined walk. Heart rate at 125ish.


Day 1

Incline bench (smiths machine)
4 sets 12,10,8,8

Flat chest press (plate loaded)
4 sets 12,10,8,8

Seated cable fly
3 drop sets

Flat bench press
4 sets 12 reps

Tricep pushdown
4 sets 12,10,8,8

Tricep overhead extension
4 sets 12,10,8,8

Day 2

Lat Pulldown machine
4 sets 12,10,8,8

Close grip cable rowing
4 sets 12,10,8,8

T-bar row
4 sets 12,10,8,8

Close grip Pulldown
4 sets 12,10,8,8

Bicep barbell curl
4 sets 12,10,8,8

Rope hammer cable curl
3 sets 12 reps

Day 3

Shoulder military press
4 sets 12,10,8,8

Superset
Face pulls/db lateral raise

Leg extension
3 sets 12 reps

Leg press
4 sets 12,10,8,8

Deadlift
4 sets 12,10,8,8

Standing calf raise
4 sets 12 reps

how much time do you spend in gym, each session

 

[willy]

how much time do you spend in gym, each session

During busy months I try to do it in an hour try and get back for 7.30am. But in winter I go when ever I get chance and if I can normally an hour and half.

 

[Bones]

During busy months I try to do it in an hour try and get back for 7.30am. But in winter I go when ever I get chance and if I can normally an hour and half.

That's good going,

 

[Bones]

During busy months I try to do it in an hour try and get back for 7.30am. But in winter I go when ever I get chance and if I can normally an hour and half.

Could I be cheeky and ask what age bracket your in

 

[willy]

Just turned 40

 

[Bones]

Just turned 40

I'm 45, my weak points are feet,knees,hips, probably due to my last job with standing on the same spot for 8 hours a day on concrete, no matter how much squats or leg building exercise I do ,I can never get any gains just pains , upper body no problems , could lift weights all day long , any suggestions for lower body

 

[bovrill]

Also in the summer I did a village tug of war competition, Christ I never realised how strong and fit those guys are. If you get an evenly matched team it’s blinkin hard work.

Did someone mention tug of war?!

I pull for Sandhurst in Berkshire (Google Sandhurst Tug of War, we're quite big in the sport!)
We're just getting going with training now, and over the next few weeks will build to two hour rope sessions, three times a week as a team, pulling a weight up a gantry, plus 20+ miles running a week. Plus whatever gym work we think we need individually.
I'll lose about 4 stone in weight through training between Christmas and the National Championships in June. Every year I promise myself that I won't put it back on, but I back off the training, but not the eating!!