Whittie
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Registered: 11th Aug 06
Location: North Wales Drives: BMW, Corsa & Fiat
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Your gym routine, workout and aims...
A fair few on here go to the gym, thought it would be good to see what your routines are, and aims / reasons for going etc?
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Fro
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Registered: 20th Jun 06
Location: Rainham, Essex Drives: A3 2.0TDi Sport
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Never really had a set routine, i just alternate through the muscle groups for that week in which i am going.
Reasons for going:
To be stronger on the ball at football
To have a bit of size to fit clothes better
General feel good factor of working out e.g feel more alive/awake than if i don't.
Don't ever do cardio at the gym as usually get that from football.
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BarnshaW
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Registered: 25th Oct 06
User status: Offline
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so i can work my arms and chest hard on a friday night and saturday morning and get pumped for a saturday night out in a tight abercrombie muscle t-shirt
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Mark Prydderch
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Registered: 7th Mar 07
Location: Chester
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Basic routine is..
Monday: Squats, Chest, Tris
Wednesday: Shoulders, Traps, Abs
Friday: Deadlift, Back & Bis
Sometimes vary the excercises but keep note of weights/reps, usually heavy weight/low reps.
Squats, 5 sets of 5
Deadlifts, 1 set of 5
Chest - usually decline BB, incline DB and flat BB.
Tri's - Dips or cable pull downs
Shoulders - military press 5 sets of 5
Back & Bis - Deadlifts, wide grip pull ups, close grip pull ups, row or lat pulldown and sometime finish it off with DB/EZ bar curls.
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Nismo
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Registered: 12th Sep 02
User status: Offline
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Mon- Bi's, Abs Pushups
Tues- Cardio / Cycling
Wed- Tris, Shoulders, Pushups, Abs
Thur- Cardio / Cycling
Fri- Chest, Back, Abs, Pushups
All done at home, using free weights, bench, cross trainer and rower.
Aims: Lean up, Im by no means a fan of swans or guns, i don't like the bulk look, want to be fit, be able to partake in sporting events without having a heart attack.
[Edited on 20-04-2012 by Nismo]
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Whittie
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Registered: 11th Aug 06
Location: North Wales Drives: BMW, Corsa & Fiat
User status: Offline
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Copy Pasta from notepad 
Monday
Chest
Incline Db Press, 20,15,12,4,6,8,10
Incline Fly, 15,8,10,12
Dips/Decline Press, 12,4,6,8
Cable X Over / Pec Dec, 12, 8, 10, 15
Tuesday
Back
Wide Grip Chin Ups (W = weighted), 20, 15, 12, W4, W6, W8, W10 (Weight Getting lighter throughout).
Seated Row, 12, 6, 8, 10
Close Grip Lat Pulldown (Hand Under), 12, 4, 6, 8
Bench Row, 12, 6, 8, 10
Lower Back, 12, 10, 8, 15
Wednesday
Squash
Thursday
Legs
Hack Squats, 20, 15, 12, 4, 6, 8, 10
Extensions, 12, 6, 8, 10
Calf Raises, 12, 10, 8, 15
Leg Curls, 12, 6, 8, 10
Press, 12, 10, 8, 15
Friday
Arms
Standing Barbell Curl, 20, 15, 12, 6, 8, 10
Alternate Dumbell Curl, 12, 6, 8, 10
Hammers, 12, 6, 8, 10
Preacher Cable, 12, 10, 12, 15
Close Tricep Push, 15, 6, 8, 10
Bench Dips 12, 6, 8, 10
Rope Pull Down over head, 15, 10, 12, 15
Saturday
Shoulders
DB Press / Smith, 20, 15, 12, 4, 6, 8, 10
Side Raises, 12, 6, 8, 10
High Inline Bench / Smith 12, 4, 6, 8
Reverse Cable X-Over, 12, 6, 8, 10
Upright row, 12, 10, 12, 15
Core - Mon & Fri
Crunch 5 X 20
Medicine Ball Catch Sit Ups - 2 x 50
V Sits 5 x 20
Hip Raises 5 x 20
Oblique Crunch 5 x 20
Aims - Basically, just to be bigger / feel better than sitting on cod for an hour each night.
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Dave86
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Registered: 3rd Jul 05
Location: Greenock
User status: Offline
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Mon; chest an bi's, 30mins xtrainer
Wed; back an tri's, 30 mins xtrainer
Fri; shoulders, 30 mins xtrainer
Sat; legs, 30 mins xtainer
Do abs everynight in the house and run for 20 mins inthe morning before work, on empty stomach.
Aims? apart from being big with abs, but dosent everyone 
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Carl
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Registered: 9th May 04
Location: Jimmy Bennett's la la land.
User status: Offline
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Not been for about 3 week and also quit football which is why I've not been as that was big part of my motivation. Holiday in 6 week so going to aim for 3 times a week, anymore is a bonus, need to get some sort of class/group activity going I reckon.
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McWillster
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Registered: 23rd Mar 09
Location: Huntly, Aberdeenshire
User status: Offline
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Mon - Chest & Tri's
Tues - Back & Bi's
Wed - Shoulders & Legs
Thursday - Chest & Tri's
Do 20 minutes of low intesity cardio at the end of each session.
The aim? To look like a Spartan and fuck superior looking females.
Have wanted abs since i was like 12 so to own a set is going to give me a great deal of self satisfaction.
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sc0ott
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Registered: 16th Feb 09
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Going by your right ups i assumed you would be going on stage at some point
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McWillster
Member
Registered: 23rd Mar 09
Location: Huntly, Aberdeenshire
User status: Offline
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Have no desire to get into the bodybuilding competing scene tbh.. No where near at that stage anyway.
Just want to look good in a t-shirt I'll have to stick up a photo of how clothes used to hang on me compared to now.
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Kerry
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Registered: 5th Oct 01
Location: Norwich
User status: Offline
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I go and do whatever really and aim for at least 3 times a week
Since I've been going though I've lost NO WEIGHT!!!
People are telling me that its because I'm building muscle 
I can't do the same thing hence the variety, for example last night I went and just did an hours cardio and some floor exercises for my stomach and legs
Tonight I'm going to do an aqua fit class
Tomorrow i shall do circuit training
Sundays its legs bums tums class
Was talking to a guy who is going to give me some supplements to try taking before and after.
I go because it makes me feel good and my body has toned up and stuff however I've noticed that I'm not as strict with food because i think sod it I'm going the gym 
Forgot to say my fitness has improved massively and i can now run a mile without even getting out of breath 
[Edited on 23-04-2012 by Kerry]
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Matt L
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Registered: 17th Apr 06
User status: Offline
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my routine isnt as good as it could be i suppose but its working for me so far.
all mines done at home aswell so dont get chance to use machines.
it used to be
Mon - biceps + chest
Tues or Wed (depended when lectures were - Triceps + Back and one day off due to lecture
Thurs - Shoulders + a little bit on abs + short high intense cardio (skipping/bike/punch bag).
Fri - cardio again usually skipping/bag short and intense.
sat/sun usually off maybe a bit on arms but would be light/high reps.
although lately i have changed it a bit (will eventually go back to the above for a few weeks but just varying it up a bit).
Mon - high weight low reps on my chosen 2 muscle groups
Tues/Wed - low weight high reps quite quick - again on same to muscle groups.
Thurs - cardio (same as above)
Fri - high weight low reps on same muscle group + cardio.
Sat/sun off.
as said probably a crap routine but its working for me atm.
aims - toned/slightly bigger however I seriously need to change my diet as im losing weight 
ideally i would like to put on a stone/stone and half to take me to 11 stone, not massive arms but thicker than twigs, build up strenth not just size and to have a toned stomach/abs and eventually i will build my stamina up.
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Carl
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Registered: 9th May 04
Location: Jimmy Bennett's la la land.
User status: Offline
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quote:
Originally posted by Kerry
I go and do whatever really and aim for at least 3 times a week
Since I've been going though I've lost NO WEIGHT!!!
People are telling me that its because I'm building muscle
I can't do the same thing hence the variety, for example last night I went and just did an hours cardio and some floor exercises for my stomach and legs
Tonight I'm going to do an aqua fit class
Tomorrow i shall do circuit training
Sundays its legs bums tums class
Was talking to a guy who is going to give me some supplements to try taking before and after.
I go because it makes me feel good and my body has toned up and stuff however I've noticed that I'm not as strict with food because i think sod it I'm going the gym
Forgot to say my fitness has improved massively and i can now run a mile without even getting out of breath
[Edited on 23-04-2012 by Kerry]
Sadly calories are a lot easier to consume than they are to burn off, so by not being strict you'll be negating the benefits in regards to losing weight. Best thing is as a guide next time you do cardio some machines convert it in to calories burned, then compare this to just a small snack!
What is also forgotten is that often people keep a lot more hydrated when they are exercising than they do in regular life so that can add quite a few lbs on. When boxers dehdrate themselves they can put daft amounts back on after the weight in like 20lb mainly through hydration!
SInce I posted ive been to the gym Saturday (just did pullups dips and 20 mins cardio), played 6 a side Sunday and went to the gym earlier and did a chest work out, so doing ok. Aiming for at least Wednesday and Friday again this week and maybe 6 a side sunday again.
[Edited on 23-04-2012 by Carl]
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Hammer
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Registered: 11th Feb 04
User status: Offline
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quote:
Originally posted by Kerry
Was talking to a guy who is going to give me some supplements to try taking before and after.
Does Russ know about this?
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Russ
Member
Registered: 14th Mar 04
Location: Armchair
User status: Offline
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happy pill up her arse wouldn't hurt
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Kerry
Member
Registered: 5th Oct 01
Location: Norwich
User status: Offline
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Im happy when I'm at the gym thank you
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Kerry
Member
Registered: 5th Oct 01
Location: Norwich
User status: Offline
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quote:
Originally posted by Carl
quote:
Originally posted by Kerry
I go and do whatever really and aim for at least 3 times a week
Since I've been going though I've lost NO WEIGHT!!!
People are telling me that its because I'm building muscle
I can't do the same thing hence the variety, for example last night I went and just did an hours cardio and some floor exercises for my stomach and legs
Tonight I'm going to do an aqua fit class
Tomorrow i shall do circuit training
Sundays its legs bums tums class
Was talking to a guy who is going to give me some supplements to try taking before and after.
I go because it makes me feel good and my body has toned up and stuff however I've noticed that I'm not as strict with food because i think sod it I'm going the gym
Forgot to say my fitness has improved massively and i can now run a mile without even getting out of breath
[Edited on 23-04-2012 by Kerry]
Sadly calories are a lot easier to consume than they are to burn off, so by not being strict you'll be negating the benefits in regards to losing weight. Best thing is as a guide next time you do cardio some machines convert it in to calories burned, then compare this to just a small snack!
What is also forgotten is that often people keep a lot more hydrated when they are exercising than they do in regular life so that can add quite a few lbs on. When boxers dehdrate themselves they can put daft amounts back on after the weight in like 20lb mainly through hydration!
I'm going to be really strict this week! all I want to do is lose a stone it can't be that hard!
really feeling the burn from aqua fit last night and looking forward to circuit training tonight
Then I'm working 5 nights in a row so won't be going to gym again till friday morning
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Kerry
Member
Registered: 5th Oct 01
Location: Norwich
User status: Offline
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Circuit training killed me!!
having protein before and after exercise now too
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Nismo
Member
Registered: 12th Sep 02
User status: Offline
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Kerry read up on HIIT (Interval training) might offer some useful info.
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Laney
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Registered: 6th May 03
Location: Leeds
User status: Offline
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The general routine looks like this...
Mon: Clean
Weds: Snatch
Friday: Jerk
Saturday: Squat/Pullups
Workouts vary week to week based on how well the session is going (A good session will drop to singles, a bad session will be lighter for reps).
Currently on 70kg Snatch and 110kg C&J with the aim to get to 80/120 before the year is out (at 82.5kg BW). Long term I want 100kg+ Snatch and 140+ C&J or anything above a 220 total.
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Hammer
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Registered: 11th Feb 04
User status: Offline
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quote:
Originally posted by Kerry
Im happy when I'm at the gym thank you
Burn.
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Kerry
Member
Registered: 5th Oct 01
Location: Norwich
User status: Offline
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indeed
Cheers Nismo x
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bubble
Member
Registered: 24th Jan 04
Location: Darwin, NT Australia.
User status: Offline
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Strength training. Stronglifts 5x5 is brilliant.
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