Your Gym Program...

[Admiral Huddy]

Thought I'd start this up since we have a running hread.. this is geared mor towwrds the gym itslef..

I seem to have hit a wall recently.. so I've changed my program and I've adopted an agressive approach to my training..

The empasis is to concentrate on getting more done in a set time, therefore the increasing the intesity. Hence the increased number of sets and supersetting.

This is totally different way to what I've been doing which is a set "split-program" based on smaller number of sets and heavier weights but I need something to get my teeth into Grrr!!

So, the weight of the item isn't importantant here. The objective is to keep going for the duration of the session leaving no more than a minute between sets (ideally 30 seconds)

This is a 10 week program starting on Monday and each session should be done in within 1.5 hours max!!

Notice also the lack of cardio work.. I've lost quite a bit of muscle (especially around the arms) recently and I think this is due to cardio work on the back end of weight training 20-30 minutes). This has been causing catobosim rather than hypertrophy. Cardio can be down outside the gym in isolation.

So the basic program consists of:

Routine one :

3 minute warm up only
8-9 sets of Chest (super-setting Flat barbell press and dumbell flys)
8-9 set of Back (supersetting bent over rows and dumbell delt flys)
4 sets of squats
5 minute cool down
Stretch

Routine 2:

3 minute warm up
8-9 sets of Shoulders (super-setting barbell shoulder press and lat raises)
8-9 set of Arms (super-setting bi's (preacher curls) and tri's (bench dips)
5-10 minutes stomach (acts as cool down)
Stretch

Routine 3:

3 minute warm up only
8-9 sets of Chest (super-setting incl dumbell press and dec barbell press)
8-9 set of Back (Seated rows and lat pull downs)
4 sets of dead lifts
5 minute cool down
Stretch

Routine 4:

3 minute warm up
8-9 sets of Shoulders (super-setting dumbell press and chin ups)
8-9 set of Arms (super-setting bi's (barbell curls) and tri's (pull downs and kickbacks)
5-10 minutes on stomach (acts as cool down)
Stretch

I have no idea if this is going to work. I know it's going to be hard but liking the challange ahead.. We'll see..

Interested in your thoughts (prods Roberta)

Otherwise, post your gym routine

[Matblack]

My favorite gym programe is 'Lets Do Pelvic Thrusts with Kirsty Gallacher'

I could watch it all day

MB

[leowyatt]

Well they lovely Roberta has just kindly designed me this routine,

Warm up 5 minute brisk cardio & Stretch

10 reps x 3 sets of the following with 30 seconds rest between each set:

Bicep curls,
Weighted lunges (barbell) or leg curls followed by leg extension machines
Lat pull or pull ups
Weighted squats (barbell) or leg press machine
Chest press or press ups
Ab curls or ab machine
Back (dorsal) raises on floor or on gym ball

20 mins cardio.

It's all going to start in the next couple of days and I'm looking forward to it.

[Del Lardo]

My gym routine involves me losing 45 pounds a month and I don't even need to attend

[Belmit]

Recently for about a month I followed an online plan that I found. It consisted of supersets and you changed them every week. Week 1 was:

Superset 1:
20 standard press-ups.
20 bodyweight squats.
Do 3 sets.
Rest 1 min.

Superset 2:
20 Stationary bodyweight lunges per leg.
20 pull-ups.
Do 3 sets.
Rest 1 min.

Superset 3:
15 Burpees.
45 second plank.
Do 3 sets.

Did that Mon, Weds, Fri, and did HIIT running on Tues, Thurs, Sat - 5 min jog to playing field, 3 sets of sprinting for 1 min, jogging for 2 inbetween.

Week 2 was :

Superset 1:
20 'Dive bomber' push-ups.
20 Squat jumps.

Superset 2:
20 Chin-ups.
15 Alternating split squat jumps per leg.

Superset 3:
30 Double crunches.
45 second plank (one foot).

Takes less than half an hour to do the entire thing, but by god you work up a sweat.

I've now moved on to a plan worked out at my gym. Will try it for a couple of weeks and see how it goes.

[semi-pro waster]

I usually go on a Monday, Wednesday, Friday sort of a split but sometimes I've obviously got other things to do so I can alter the days around slightly. I also play badminton once a week and I might take up swimming again. I'm thinking about changing my routine around as I'm pretty used to this now and I'd prefer to do something a bit different but anyway this is pretty much what I do and the order in which I usually do it.

Day 1
5-10 minute warm up on the treadmill or exercise bike
Bench press - 3x8
Chest press - 3x8
Tricep extension of a sort on a lat-pulldown machine - 3x8
Seated calf raises - 3x8
Shrugs - 3x8 or sometimes dips
Ab work

Day 2
5-10 minute warm up on the treadmill or exercise bike
Seated leg extensions - 3x8
Seated leg curls - 3x8
Calf raises - 3x8
Possibly more shrugs but it depends how I'm feeling
Ab work

Day 3
5-10 minute warm up on the treadmill or exercise bike
Lat pulldowns - 3x8
Bicep curls - 3x8
Incline dumbell press - 3x8
Seated rows (but with a straight bar since my gym is crap) - 3x8
Ab work

[Stan_Lite]

My daily workout.

Day 1:
3 minute walk.
Purchase pint.
Bend right arm 8 times.
Repeat steps 2 and 3 (x11).
12 minute walk.

;)

[Kell_ee001]

I do a lot of classes so I aim to do the following in a week..

3 x Body Combat
3 x Body Pump
1 x Body Balance
1 x Awesome Abs
(Spinning will hopefully be added to this in the next couple of weeks)

Plus 1 - 2 x gym routine which consists off...

10 mins X-Trainer
10 mins Bike
10 mins Rowing machine

Leg press weight machine
Inner / Outer thigh weight machine
Seated Row weight machine
Seated Fly weight machine

Fitball balance
Fitball rolls
Back extensions
Tricep dips on the weights bench with fitball
Bicep pushups on the step with 3 raises.
Various stretches etc

[Admiral Huddy]

Nice one Kelly ;)


Right I've just given routine 3 a trial run .. I'm bloody cream crakered... I started flaking a bit after 60 minutes.. managed to dig deep..and keep moving .. making asure i left hardly any time between sets.. Arms are shaking a bit now.

[Roberta]

Highly active job and not much time after with kids so time limited. At the mo I'm doing weekly:

Power Walking (I'm running the club) 1hr pw
It's great! I get paid to power walk/jog in sand then do loads of squats and lunges, then up and down the seaside steps several times then back to work!

1 x 1.5 hour Funky Pump (killer class! Love it!)

3 + Pole sessions each about an hour

Was running too but time has been tight recently. Bah. :(

Things due to change when my job moves to new premises as will be just as active in job but also teaching an hour class a day (Boxercise, Cardio Kick, Pump It Up, Pilates, circuits - whatever I feel like really.)

Aim to be teaching 2-4 pole classes a week by xmas too.

It's aaaaaaaaaaaall good.

[Piggymon]

Yay gym stuffs!

Here's my routine :

Monday - Weights Split 1.
Tuesday - 2 mile jog
Wed - Body Pump
Thurs - 2 mile jog
Friday - Weights Split 2
Sat & Sun - F All ! :D

Here's the weights splits :

http://img.photobucket.com/albums/v112/piggymon/Progress%20Pics/Gym1.jpg

http://img.photobucket.com/albums/v112/piggymon/Progress%20Pics/Gym2-1.jpg

Not started the jogging yet, hopefully gonna do that next week :)

[Will]

Back

Wide Grip Pullups

3 Sets x 10 (or until failure)

Bent Over Rows

Set 1 - 50K 10 reps
Set 2 - 55k 10 reps
Set 3 - 60k 10 reps
Set 4 - 65k 10 reps

Hyper Extensions

Set 1 - 15K 10 reps
Set 2 - 15K 10 reps
Set 3 - 15k 8 reps
Set 4 - 15k 6 reps

Shoulders

Behind Neck Press

Set 1 - 30k 10 reps
Set 2 - 35k 10 reps
Set 3 - 40k 8 reps
Set 4 - 45k 4 reps


Shrugs

Set 1 - 100K 10 reps
Set 2 - 110K 10 reps
Set 3 - 120K 7 reps
Set 4 - 135K 4 reps

Dumbbell Bent Over Rear Delt Raise

Set 1 - 16k 10 reps
Set 2 - 19k 8 reps
Set 3 - 22.5k 5 reps

Side Dumbbell Lateral raises

Set 1 - 10k 10 reps
Set 2 - 12k 8 reps
Set 3 - 12k 5 reps
Set 4 - 13k 3 reps

Cleans

Set 1 - 60k 8 reps
Set 2 - 70k 8 reps
Set 3 - 80k 5 reps
Set 4 - 90k 3 reps


Chest

Incline Bench Press

Set 1 - 70k 10 reps
Set 2 - 75k 10 reps
Set 3 - 80k 10 reps
Set 4 - 90k 8 reps

Decline Bench Press

Set 1 - 70k 10 reps
Set 2 - 75k 10 reps
Set 3 - 90k 7 reps
Set 4 - 92.5k 4 reps

Bent-Arm Dumbbell Pullover

Set 1 - 30k 10 reps
Set 2 - 35k 10 reps
Set 3 - 40k 6 reps

Dumbbell Flyes

Set 1 - 27.5k 5 reps
Set 2 - 30k 5 reps
Set 3 - 32.5k 5 reps


Triceps


Skull Crusher

Set 1 - 25k 10 reps
Set 2 - 27.5k 10 reps
Set 3 - 30.5k 7 reps
Set 4 - 37.5k 4 reps

Tricep extensions

Set 1 - 20k 8 reps
Set 2 - 22.5k 8 reps
Set 3 - 25k 6 reps
Set 4 - 30k 3 reps

Legs

Squats

Set 1 - 100K 10 reps
Set 2 - 110k 10 reps
Set 3 - 130k 8 reps
Set 4 - 140k 2 reps

Calf Raises - Smith Machine

Set 1 - 160K 15 reps
Set 2 - 165K 15 reps
Set 3 - 165K 15 reps
Set 4 - 165K 15 reps


Shoulders

Shrugs

Set 1 - 100k 10 reps
Set 2 - 110k 8 reps
Set 3 - 115k 6 reps
Set 4 - 120k 5 reps

Dumbbell Bent Over Rear Delt Raise

Set 1 - 19k 15 reps
Set 2 - 19k 15 reps
Set 3 - 22.5k 15 reps
Set 4 - 22.5k 15 reps

Military Press

Set 1 - 40k 10 reps
Set 2 - 45k 10 reps
Set 3 - 50k 8 reps
Set 4 - 60k 6 reps

Biceps


Preacher Curl

Set 1 - 27.5k 10 reps
Set 2 - 30k 8 reps
Set 3 - 32.5k 6 reps
Set 4 - 35k 5 reps

Dumbbell Reverse Forearm curl

Set 1 - 22.5k 10 reps
Set 2 - 25k 8 reps
Set 3 - 27.5k 5 reps
Set 4 - 30k 2 reps

Concentration Curl

Set 1 - 20k 8 reps
Set 2 - 20k 6 reps
Set 3 - 20k 5 reps

Barbell Forearm Curl

Set 1 - 40k 15 reps
Set 2 - 40k 15 reps
Set 3 - 40k 15 reps



This was basically my programme over the last couple of weeks. I mix it up a little over 3 to 4 visits to the gym a week. I sometimes axe some of the exercises in option for things like dips and own body weight exercises. I've missed out a few exercises such as inclined flyes and other shoulder work outs. This just gives a rough idea - that was last weeks. I tend to mix it up so that my body doesn't get used to the same exercises over and over.

I also superset a lot. For example if I'm doing a bench press, I'll follow it up by some barbell flyes. Or if I'm doing biceps, I'll follow it by some pull ups. I mix and match a lot. I also do "negatives" when I'm in the mood. I've missed out pull downs because it only goes up to 100k and it doesn't offer enough resistance to me anymore. I do do dips though.

Then at least 2x a week I play about 2hrs of basketball. And at least 1x a week I play 1hr of squash.

I will do about 30 mins of rowing/running/cycling every day though.

I'm hoping to start benching 100kg at higher reps. My record is 120kg but only a couple of reps. I'm slowly building up.

[Roberta]

Ah Mr Hoff, I see you also do pyramid training. I'm a big fan of that.

[Piggymon]

And me me me !! I is an Egyptian !!

[Roberta]

And me me me !! I is an Egyptian !!

Walk like one baby!

[Piggymon]

I'm off to bathe in some milk *flicks hair*

[Tak]

Walk like one baby!

http://img.photobucket.com/albums/v205/Takhisis_uk/79610.jpg

[Will]

Yep pyramids are great. I sometimes do them the other way round - this is just a snap shot. I vary my workouts a lot. :)

Glad you approve! I feel better now! :D

[Admiral Huddy]

Will, how do you split that program up.. Also, I see you do shoulder press behind the neck-- ouchh--. You do know this is not a recommended exercise.. One slight move on the neck whilst performming the excercise and you'll neck will be torn <speaks from experience> also, it the movement can tear the rotator cuff because the movement is unnatural.. Not very pleasant so be carefull :(

[Guybrush]

1:
3x5 squat
3x5 bench press
1x5 deadlift
2x5-8 dips

2:
3x5 squat
3x5 standing military press
3x5 bent-over rows

i do a bit of extra work on my left arm since it's smaller and weaker, and i should really toss some preacher curls in there too

plus cardio on off days

what a strange first post

[Will]

Will, how do you split that program up.. Also, I see you do shoulder press behind the neck-- ouchh--. You do know this is not a recommended exercise.. One slight move on the neck whilst performming the excercise and you'll neck will be torn <speaks from experience> also, it the movement can tear the rotator cuff because the movement is unnatural.. Not very pleasant so be carefull :(

Good point huddy, I get a spotter to help me, lock my back into a strong position. Yes I'm aware it's a bit dodgy. I tend to do front of neck ones more, but I like to isolate different muscle groups. If I'm honest I usually stick to dumbells for shoulder pressing, but the dumbells don't go up beyond 40k at the moment, whereas I can get a nice rigid bar with 60kg. However You're right you have to be careful.

As for splitting my program up - well I like to give myself some recovery time. Bear in mind this is over 3 to 4 times a week. And I vary from big weights to lower weights at higher reps. This is just a snap shot of the last couple of weeks.

I tend to do push'/pull exercises in opposition to counter act and balance my work outs. For example if I do chest one day, I'll do back the next, biceps one day, triceps the next, legs are their own entity really. Normally I tend to do, Chest and arms. Shoulders and legs. Back and arms, chest and legs, shoulders. etc... it's on a rotating "rota" so to speak. I like to give some bigger recovery times on days where I have a "heavy" day. My routine isn't rigid, and I always vary the type of exercise so that my body doesn't get used to the same one. i.e. bent over rows, sat rows, vertical lifts etc... tricep pull downs, dips, tricep extensions etc... Varying incline angle, changing grip and all that jazz.

Is there anything specific you wanted to know Paul? Any further comments? I'm interested as you and I are roughly on the same level I guess as far as gym is concerned so I'd be interested to hear what you have to say. :)

[Von Smallhausen]

I like toning my arms with Kronenbourg weights.

[Tak]

OK fitness people (aka Roberta :p ) if (and that is a very big IF) I decided to maybe, possibly measure my body fat is there a best time to do it? Before or after exercise? Does TOTM make a major difference? How is best?

[Piggymon]

If you're going to use leccy scales forget it .. get someone to measure you with callipers - it's not 100% accurate ( the only things that are would be hydro-something with is expensive and disection which would mean you are dead :p ) but it is consistent.

The BF% on scales can vary widely depending on what you've eaten, drunk etc etc

[Tak]

I don't own any scales and I'm not going to buy any either - I'm neurotic enough as it is :p ;D

[Piggymon]

lol ! :D

How were you planning on getting it measured ?

[Tak]

No idea - that's why I was asking :o I'd probably ask at my gym but I thought if I knew facts and stuff first I'd feel more comfortable about it (I've been thinking about it for over a month now - taken me that long to ask here :o :o )

[Kell_ee001]

I'd probably ask at my gym

I considered that as Gemma even said she'd help me if I want to take measurements etc which I thought was really nice of her. However Gemma is tall with a basically perfect figure so even though I would feel most confident her I'm not sure I'm that confident in me! :o ;D

[Roberta]

I considered that as Gemma even said she'd help me if I want to take measurements etc which I thought was really nice of her. However Gemma is tall with a basically perfect figure so even though I would feel most confident her I'm not sure I'm that confident in me! :o ;D

Don't worry about it. I can measure up to 6 people a day. I don't even think about it as it's just part of the job and I've no doubt Gemma will be the same.

Tak - Piggy is right, get it done with callipers and someone who knws what they're doing. The electric BF readers aren't good.

[Will]

My 'rents have those scales which measures body fat... you put in your height and age, and it measures it from the resistance through your feet and your weight etc... It's crap! I got 24% BF which for a bloke would make me rather rotund which I'm not.

Calipers are the best bet. :)

[Belmit]

Same here. I got a 23.9% when I did my induction at the new gym. Piffle!

[Will]

Fat bastard :p

[Tak]

Caterpillars - that's the pliers isn't it? :o

[Rich_L]

:o Well after having 3 months of using the old back-garden weights regularly, running and eating properly with the aim for getting fit for holiday...which I managed, I am now back from holiday and it's freezing outside and gets dark at some stupidly early hour which puts a bit of a kibosh on the outdoor gym action, but now I've had a month off (including hols :D) am keen to get back to the gym!

Sooo...anyone been to the gyms around Liverpool St? Do any of them have a decent range of free weights or are they all uber-cardio focused? Going to have a wander round but if anyone has any recommendations to save me a bit of time that'd be much appreciated!

[Admiral Huddy]

New gym program is working for me better than expected.. Training each muscle group twice a week as hard yet seem to take a lot less time than split sessions. The key is Superseting so as soon as a set ends I start the next, making sure the next piece of equipment is close to hand.

[Will]

Supersets rock - but they don't half kill. My favourite superset, is a straightbar bench followed by flies.

Another good one is deadlifts followed by cleans.

[Admiral Huddy]

yep 24 sets in under an hour!

[Roberta]

My training schedule right now is just the pole due to me getting ready to teach it. It's a cv workout as well as strength training so have covered all the bases anyway. Seems to be doing me good anyway - I've put an inch on my bust and lost one on my waist!

My PT client wants to do outdoor running so will be starting that soon.

[Admiral Huddy]

Marathon training?

[Roberta]

No, she just likes training outdoors!

[Admiral Huddy]

I like doing it outdoors too.

[Roberta]

I like doing it outdoors too.

I know. I heard the rumours.

[Belmit]

I get tired out just watching!







You heard.

[Roberta]

I get tired out just watching!







You heard.

I'm still waiting for those photos. I'll leave the money in the usual place.