Goldie Posted December 10, 2012 Report Share Posted December 10, 2012 I had a question for everyone on their exercise.How often do you exercise?What do you do each day? (break it down for me you fine people!)How long do you workout for?For those of you who exercise everyday without a rest day - do you ever feel tired? Run down? If yes why do you continue to work out everyday? If not - what's your secret!?For those who do take a rest day do you see and feel the benefits? Can you go in to detail? Link to comment
Waldo Posted December 10, 2012 Report Share Posted December 10, 2012 How often? Every day.Routine:M-F: 1.9 mile walk at lunchAt night:M: Leg DayT: Upper Body DayW: Short Fast Run (2.6M-5K)Th: Leg DayF: Upper Body DayS: Long Slow Run (5M-10K)Su: YogaHow Long?Lunch walks take me a half an hourLeg Days take about an hourUpper Body days take an hour and a halfShort fast runs take a little under half an hourLong runs take a little under an hourYoga takes an hour to an hour and a halfTired/rundown? No, not really. I'm used to my routine. The only time I really have to take a break is if I have DOMS so powerful that it prevents me doing something, then I usually just walk on the treadmill. If I ever feel soreness building up and recovery declining, I take it easy for a week, doing higher rep work and running slower. But I like my routine for constant sustainability. currently cutting battle log challenges: 21,20, 19,18,17,16,15,14,13,12,11,10,9,8,7,6,5,4,3,2,1 don't panic! Link to comment
Tanktimus the Encourager Posted December 10, 2012 Report Share Posted December 10, 2012 MWF Strength, 100 pushup plan, 200 situp plan, do-a-pull-up plan (each set in a circut) then 3x5 Deadlift, Military Press, and Squat, each in a circus, then stretchTTH run, working on getting to 2 miles without stopping, then getting faster. Current Challenge "By the Most-Righteous-and-Blessed Beard of Sir Tanktimus the Encourager!" - Jarl Rurik Harrgath Link to comment
shortstuff Posted December 10, 2012 Report Share Posted December 10, 2012 Monday, Wednesday and Friday I normally go to the gym and squats, incline pull ups, push ups, dips, bench press , deadlifts and overhead press. Although this is a bit hit and miss due to work and when I don't make it to the gym I do push ups and squats at homeTuesday, Thursday and Saturday I go for a 2.4k run or I do HIT to work on my speed. Now that its summer some days I might go for a swim instead. STR – 24.45, DEX – 13.50, STA – 23.50, CON – 21.40, WIS – 27.65, CHA – 4.50When the sun comes up, you better start running - Thomas FriedmenEpic Quest - Current Challenge - Twitter - Goodreads - Fitbit - blog Link to comment
brian d Posted December 10, 2012 Report Share Posted December 10, 2012 I am following the kettlebell workout the Rite of Passage. Cheesy name, I know, but I have fun with it, and I'm seeing good results.Monday: medium clean and presses, medium swings. Takes about an hour.Tuesday: variety day, mobility, foam/laxball rolling, get ups, goblet squats, pull ups, snatch practice or whatever I want. Takes 20 to 30 mins.Wednesday: offThursday: heavy clean and presses, heavy swings. Takes just over an hour.Friday: offSaturday: light clean and presses, light snatches. Takes about 40 mins.Sunday: same as Tuesday.That is the strength and conditioning stuff at the moment. I also ride my horses 3 to 5 times a week. They are generally hour long rides or sometimes a little bit longer. I usually do my rides before my weights, though not always. [TABLE=width: 500, align: left] [sIGPIC][/sIGPIC] brian d, level 1 Plains Half-Elf ranger STR 2|DEX 2|STA 3|CON 2|WIS 4|CHA 2[/TABLE] Link to comment
Goldie Posted December 10, 2012 Author Report Share Posted December 10, 2012 I alternate between jump rope one day and then circuits the next. Occasionally if it's windy out i'll swap in running rather than jump rope.my sessions last an hour a day.I don't take rest days and haven't for a year and a half. Shamefully I worry if i take a day off i won't get back in the swing of things or my progress towards losing weight will suffer. Link to comment
vintageenvy Posted December 11, 2012 Report Share Posted December 11, 2012 I've been following this schedule for about two months now and it's served me well...Monday - 45 min HIIT (mostly compound body weight workouts and some ab work)Tuesday - Rock Climbing (we spend anywhere between an hour to two hours climbing, total time on the wall is half an hour or 45 minutes)Wednesday - 45 min HIITThursday - Rock ClimbingFriday - REST & cookingSaturday - 45 min HIITSunday - Mix bag, either some outside adventures in the kayak or hiking when it's warmer or another day of rock climbing when it's coldThere are some times when I feel like I overwork my body (especially my shoulders) and I just make sure I either baby them when I strength train M/W/Sa or opt for easier routes while I climb. Unless you do something really out of the ordinary (like the first time I tried a rotator cuff set) DOMs sort of wear off over time. I don't tend to get nearly as sore as I did when I first started and that's how I manage only having one rest day a week. No matter how slow you're going, you're still lapping everyone on the couch. Hobbit Adventurer STR - 4 DEX - 3 STA - 4 CON - 5.25 WIS - 5 CHA - 6.5 Link to comment
jjhatch Posted December 11, 2012 Report Share Posted December 11, 2012 My schedule varies from week to week as I work retail and my days off and times of the day I work are always different. But I recently started a new workout schedule, which calls for bodyweight strength training three days a week, running three days a week, with one day a week for rest. I alternate my run and strength days.It's worked pretty well for me so far. Check out my weight loss/fitness blog on Tumblr! Link to comment
Siferiax Posted December 11, 2012 Report Share Posted December 11, 2012 Monday: StrengthTuesday: CardioWednesday: StrengthThursday: CardioFriday: StrengthSaturday: CardioSunday: Rest dayThat's my general baseline, sometimes flipping Saturday and Sunday.My current cardio is walking, trying to get up to walking 15 kilometers. (current record from last Sunday is 8 km)My current strength routine is bench press (with dumbbells, currently 6 kg per hand) and bent over rows (with the same dumbbells).I'm trying to work my way up to push ups and pull ups. For push ups I'm also doing shoulder mobility as that's part of that problem. For pull ups I can nearly do an inverted row!Whenever I reach where I want to be with something, I review and see what I'll change about what I do. This is just how I've been working so far. "Continuous improvement is better than delayed perfection" Epic Quest: Sif's list of awesome Challenge: let's smash another year #low-carb #push-ups #intermittent fasting Spoiler Sif rises once more (~2020): 1 The Return of Sif (~2018): 1, 2, 3, 4, 5, 6, 7, 8 The Age of Kibcy (~2012/13): 1, 2, 3, 4, 5, 6, 7, 8, 9 Link to comment
rtalencar Posted December 11, 2012 Report Share Posted December 11, 2012 My routines in the past have been slight modifications of this, but this is my plan for the new year:Monday - Legs and Arms Squat: 5,4,3,2,1,1,1, 5-3-1 SLDL: 3-5 Sets Front Squat: 3-5 Sets Bicep Curls: 3-5 Sets Pushdowns: 3-5 Sets Tuesday - Steady State or Interval Cardio Wednesday - Press Overhead Press: 5-3-1 Bench Press: 5-3-1 Decline Press: 3-5 Sets Incline Press: 3-5 Sets Dips: 3-5 Sets Thursday - Steady State or Interval Cardio Friday - Pull Conventional Deadlift: 5-3-1 Sumo Deadlift: 5-3-1 Pulldowns: 3-5 Sets Rows: 3-5 Sets Shrugs: 3-5 Sets Saturday - Karate Sunday - RestDuring the week it'll be about an hour, and I may do something at home (workout with the wife, go to karate, etc) for an hour or so.I have done workouts 7 days a week before, eventually I just got used to it. The workouts would actually energize me. The trick is to eat enough and sleep enough to support the workload.I take a rest day because I like watching tv and playing video games. If I had more free time with work and such, I'd go back to working out 7 days a week. IDDQD [sIGPIC][/sIGPIC] Current Challenge Race: MALIETOA Class: WARRIOR STR: 4 | DEX: 1 | STA: 1 | CON: 3 | WIS: 2 | CHA: 4 Link to comment
SuperUnison Posted December 12, 2012 Report Share Posted December 12, 2012 I usually train Monday - Wednesday - Friday. I find I tend to need a rest day after a workout.No set routine at the moment whilst I'm coming back from a knee injury, but based around the barbell compound lifts- squatting, deadlifts, OHP, bench press, rows, cleans. I also enjoy doing bodyweight exercises, pullups, dips, pushups etc.Workouts are usually 5 minutes on a rowing machine, have a good stretch, then head up to the weights room for an hour. After that 5 minute warm down then shower.When I had a different gym routine I used to do consecutive days at a time- though that was with the chump-o-matic machines and not nearly as much effort, after a good workout now I feel totally shattered. At home I've got a pull up bar and dumbbells, I'll use those on a rest day if I feel like it. It's also a timing thing- I'm usually a bit busy to go to the gym more than 3 times a week, and need my rest days.I do wonder how much energy I expend at band practice, after a half an hour set run through I'm usually soaked with sweat. 3hrs of that and I'm pretty dead after. Link to comment
IRISHodabred Posted December 12, 2012 Report Share Posted December 12, 2012 Monday:Basketball-6:30-7:30 Hockey-9pm-10pm (sometimes I skip if I'm beat)Tuesday: (Rest/Light Exercise)Wednesday:(Heavy) Set/Rep/St. WtWarm-up 2-3min RestsDeadlifts 4x3-5 B-Press/DB Press 4x3-5 T-Bar Row 4x3-5 Dips/P-Up Var. 3 Sets to FailThursday (Rest/Light Exercise)Friday:(Light)Warm-up 45 Sec RestsSquat/Lunges 4x12-15 Overhead Press 4x12-15Chin Ups 3 Sets to FailCore Exercise 3 x 1minSaturday: (Rest/Light Exercise)Sunday:(Medium)Warm-up 60 Sec RestsDeadlifts 4x8-10 B-Press/DB Press 4x8-10 Reverse Body Row 3x8-10 Dips/P-Up Var. 3 Sets to FailCardio 20min Sprint IntervalsI play hockey 2-3 times a week which helps with cardioI walk the dog for 30min a day as well. I might implement a pull-up regiment twice a week and dips or push-ups to failure once a weekRest days are awesome and needed for me.♣Cheers ♣IRISHodabred♣, Level 2 Celtic Hound Archon Ranger: STR 8|DEX 5|STA 6|CON 5|WIS 5|CHA 6 2nd Challenge Log: Will Squat for...1st Challenge Log: Gym Class Hero Challenge “Discipline Is Choosing Between What You Want Now And What You Want Most.†"You have to do what others won't to achieve what others don't""Do or do not, there is no try" Link to comment
Dan208 Posted December 12, 2012 Report Share Posted December 12, 2012 I'm just getting back into my workouts, but I've decided to stick with what I know works for me. Years ago I used Bryce Lane's 50/20 routine using only the Clean and Press to help me pass the firefighter CPAT. I'll be using a few more exercises this time around, using a sandbag instead of a barbell, and focusing on the C&P, bearhug squat and pullups and dips or pushups.The routine basically breaks down to trying to get 50 reps of your chosen exercise done in 20 minutes. Once you hit that target, you increase the weight. Link to comment
jimmie65 Posted December 12, 2012 Report Share Posted December 12, 2012 Current routine (more specifics in the workout log in my signature)Mon AM - Run/walk 1 mile, and then Heavy lifting, Bodyweight, then additional lifting and usually some agility/movement work. 2 hours or so (Monday is a 1/2 of work for me).Mon PM - More bodyweight, yoga/stretching - 30 mins+Tue AM - 3-4 mile runTue PM - Walk, run, or parkour work - 30 min +. Stretching 15 minsWed AM - Run/walk 1 mile, and then Heavy lifting, bodyweight - 1 hourWed PM - More bodyweight, yoga/stretching - 30 mins+Thu AM - Run/walk 1 mile, and then Sprints, parkour and plyometrics - 1 hourThu PM - Walk, run, or parkour work - 30 min +. Stretching 15 minsFri AM - Run/walk 1 mile, and then Heavy lifting, bodyweight - 1 hourFri PM - More bodyweight, yoga/stretching - 30 mins+Sat - "Free" day; I do a 1-2 hour workout, but what I do variesSun - "Rest" day; no running or lifting but I usually walk or bikeMy only secret is I listen to my body and take off a day or two as needed. I've found recently that if I take off Saturday, then I am restless on Sunday and that just doesn't work - Sunday needs to be an easy day or I blow my lifting and bodyweight the next week. HALF-OGRE Level 3 Ranger / Level 1 Sexy GrandpaStr: 10.75 Dex: 11 Sta: 9.25 Con: 7.5 Wis: 6.75 Cha: 5.75"The chief cause of failure and unhappiness is trading what you want most for what you want right nowâ€. ― Zig ZiglarIntroductionCurrent 6 week challengeMy workout logSpecialization is for insects. Do all the things! Link to comment
rybo Posted December 12, 2012 Report Share Posted December 12, 2012 I'm still in the process of developing the specifics, but the general plan isMonday-Heated Yoga or runTuesday-Overall Body strength training(with a slight emphasis on lower body) Wednesday-RunThursday-Overall Body strength training(with a slight emphasis on upper body)Friday-RunWeekend-kind of random, could be rest, often times my weekend activities are physical in nature, lots of hiking. I'm considering adding an extra session of strength training in addition to my run days, and just doing different movements so I don't do the exact moves, 2x in a row.PS-all my strength training is body weight stuff rybo, level 4 Human assassinSTR 16|DEX 7.5|STA 9|CON 12|WIS 8.5|CHA 5 Link to comment
LRB Posted December 12, 2012 Report Share Posted December 12, 2012 I do CrossFit. I go at lunchtime Mon, Tues, Wed, Thursday, and after work Friday and one other day (usually Tues or Wed). On my "one other day," I work specifically on a skill (pull ups, hand stands, box jumps, snatches, whatever), and the other five times I do whatever is programmed that day. I sometimes go on Saturday, and never go on Sunday. If I have a conflict with any of these times, I just don't go.All in all, most weeks, I work out five to seven times, spread over five to six days. If I'm feeling run down, I don't necessarily take a rest day, I start by making sure to eat better and get more sleep. Then I might scale a workout down a little bit. If those two things don't do it, then I take a rest day. I wind up taking one unplanned rest day (other than Sunday) once every three weeks or so. LRB, Lifelong Rebel Badass || June 3 challenge thread"What I lack in ability, I make up in stubbornness" -me"Someone busier than you is working out right now" -my mom Link to comment
ducatisteve Posted December 13, 2012 Report Share Posted December 13, 2012 I lift on MTTF and occasionally on an off day if I'm bored or restless. I cycle chest/legs with shoulders/back, thus hitting each group twice a week. I only have 45 minutes to work out, so a normal routine might look like this:Chest/Back: 5 sets Squat / Incline Dumbbell Bench Press / Incline Dumbbell Fly superset5 sets Seated Leg Curl / Bench Press / Cable Crossover supersetBack/Shoulders:5 sets Deadlift / Pull-Up / Side Lateral Raise5 sets Overhead Press / Bent Over Barbell Row / Front Dumbbell Raise Sometimes, like this week, I'll change it up with fully body workouts or just whatever I feel like doing (today I wanted to do 100 squats). Workouts are 45 minutes during my lunch break at work, so the day looks like this:6:00: Wake up7:15: Arrive at work, begin drinking copious amounts of coffee11:15: Lift all the things12:00-8:00: Eat all the things during 8 hour IF feeding window10:00: Fall asleepRepeat! 2/13/12 Starting Primal and free weights 10/02/12 Starting LeanGains. Still lifting all the things. Fitocracy Link to comment
Goldie Posted December 15, 2012 Author Report Share Posted December 15, 2012 I do CrossFit. I go at lunchtime Mon, Tues, Wed, Thursday, and after work Friday and one other day (usually Tues or Wed).Hi LRB - crossfit rings a bell in my head... isn't this extremely hardcore circuits? Link to comment
Zorch Posted December 16, 2012 Report Share Posted December 16, 2012 Typical Week for me(for the last few months):S: LiftM: RunT: LiftW: RunTh: LiftF: Off(or light bike work)Sat: Sprints/IntervalsMy lifting sessions are typically alternating Deadlift + Bench or Squat + Overhead Press. I do some bodyweight pulling work(chinups/pull-ups etc.) and/or rows in these sessions as well. Right now, my running sessions are short(5k in a little under 25 minutes is a fairly typical run for me currently), though I may be going back to longer distances some time next year. I also have an indoor bicycle trainer in my apartment, so I throw in some random bike work on various occasions - sometimes some easy LISS-style work in the morning before breakfast, or sometimes a fairly hard 25-30 minute effort in the evening as a substitute for running.I will sometimes move my off day around to accommodate social/work functions - or take an extra off day if my recovery seems to be falling behind. "Restlessness is discontent - and discontent is the first necessity of progress. Show me a thoroughly satisfied man-and I will show you a failure." -Thomas Edison Link to comment
tenaciousglee Posted December 18, 2012 Report Share Posted December 18, 2012 I currently workout MWF. Usually, Monday is sandbag lifts, Wednesday is dumbbells, and Friday is bodyweight. Over the summer, I also ran on Tuesday/Thursday. When I was exercising 5 days a week, I did not feel run down because I alternated lifting and cardio days. Workouts are usually 20-45 minutes, done first thing in the morning before the rest of the family gets up. Level 32 Minifig Jedi Assassin Current Challenge | Battle Log | "Epic" Quest Previous Challenges: 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 11.5, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 22, 23, 24, 25, 26, 27, 28, 29, 30, 31, 32, 33, 34 "A man who wants to do something will find a way; a man who doesn't will find an excuse." -Stephan Dolley, Jr. "You don't get stronger by skipping workouts." - me, to myself, about 3 times a week Link to comment
blindasutsutsu Posted December 18, 2012 Report Share Posted December 18, 2012 I workout on an alternating A/B 5x5 schedule Monday, Tuesday, Thursday, Friday. Then I also work in an extra core exercise in everyday. A: SquatsStanding Military Overhead PressPulldowns/Pull Ups (depends on what is available)Dips (Currently BW but going to move to weighted soon)Rows (I do One Arm Bench Rows)B:Squats Bench DeadliftTricep Push Downs ( I will probably do these with a rope) Preacher CurlsFor core exercises usually do one of the following but sometimes mix in other exercises:PlanksRussian Ab TwistHanging Leg RaisesSupermans Reach your limits and then surpass them.BlindasutsutsuMy Current Challenge:Class: RangerRace: HumanSTR:13.5 DEX:8.5 STA: 10.5 CON:6 WIS:5 CHA:6.5 Link to comment
Raikas Posted December 18, 2012 Report Share Posted December 18, 2012 Every day I run or hike 8-12km with my dog (otherwise the dog gets a little crazy). I do 50 pushups every morning as part of my "waking up" routine, and since I work from home about 80% of the time and have a bar in the doorway to the washroom I throw in random sets of chin/pull-ups throughout the day.I try to go rock climbing 2 days a week, take a yoga/pilates fusion class at my gym 2-3 times a week, and have a 15 minute bodyweight/dumbbell routine that I usually do 3 or 4 times a week.For those of you who exercise everyday without a rest day - do you ever feel tired? Run down? If yes why do you continue to work out everyday? If not - what's your secret!?With the daily stuff, I find that I feel it more if I don't do it. I joke that the dog goes crazy if he doesn't get his daily distance, but honestly so do I (although unlike the dog I don't try to de-stuff the sofa if we can't get it in ). Wood Elf Assassin -- Level 10 --STR 26 | DEX 13 | STA 19 | CON 7 | WIS 14 | CHA 14 Link to comment
Heidi Posted December 18, 2012 Report Share Posted December 18, 2012 I play hockey 2-3 times a week I walk the dog for 30min a day as well. ♣CheersIrish, will you date me?Ok, so since that's not going to happen, can I just come watch you play hockey? I'll knit while I'm in the stands.I love the smell of the ice. ♥ & ☮, Heidi West-Marches Campaign Herb-Gatherer Spoiler Gypsy Druid Level 12 Philosopher and level 11 Librarian (built on the Monk class, with a training path in The Way of the Cobalt Soul) Ranger: 1 | 2 | 3 | 4 | 5 | 6 | 7 :: Druid: 8 | 9 | 10 | 11 | 12 | 13 |:: 14 | 15 | 16 | 17 | 18 |:: 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 |:: 29 | 30 | 31 | 32 | 33 | 34 | 35 | 36 | 37 | 38 |:: 39 | 40 | 41 | 42 | 43 | 44 | 45 | 46 |:: 47 | 48 | 49 | 50 | 51 | 52 | 53| 54 | 55 | 56 | 57 | 58 | 59 | 60 |:: 61 | 62 | 63 | 64 | 65 | 66 | 67 | 68 | 69 | :: 70 | Paladin: 71 | 72 | 73 | 74 | 75 | 76 | :: 77 | 78 | 79 | 80 | 81 | Shaman: 82 | 83 | 84 Philosopher-Librarian 85 |:: 86 | 87 | 88 | 89 | 90 | 91 | 92 | 93 | 94 | 95 | Heidi Chronicles NF Character Sheet | @theheidifeed| MySlashdotKarmaIsExcellent Walk to Mordor - (spreadsheet) Let's catch up: https://calendly.com/loveandpeace Link to comment
artorn Posted December 18, 2012 Report Share Posted December 18, 2012 At the moment I follow a 5x5 program Mo We Fr followed by stretching. Tu and Th I run 3K, on Sa I do a 5K race. Su is off. The weight training session take me 45min, the 3K maximal 15min. Level 1STR: 3 | DEX: 2 | CON: 2 | STA: 3 | WIS: 3 | CHA: 3 Link to comment
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