Author Topic: Official "Post your current workout" Thread  (Read 6426 times)

Offline Kyle Rudolph

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Official "Post your current workout" Thread
« on: January 03, 2011, 06:31:19 AM »
Basically what the title says. Post your current workout in here for all to see. With this, we can each critique the workouts and modify them to fit the goals of the individual. And who knows, someone else may think your workout is so good, they'll start doing the same thing you're doing. =D

-RESERVED FOR POSTING MY CURRENT ROUTINE LATER-

But yeah guys, share.

Aren't we all running?

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Kyle "Kyper" Rudolph
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U.S. Army Healthcare Specialist
St. George's Medical School Student: Orthopedic Surgery Class of 2015

Offline Menslage

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Re: Official "Post your current workout" Thread
« Reply #1 on: January 18, 2011, 06:16:16 PM »
I work out Mondays, Wednesdays, and Fridays alternating between A and B workouts. A day is squat 3x5, bench 3x5, deadlift x5, chinups 3x5. B day is squat 3x5, military 3x5, clean 5x3, dips 3x5

Offline Unkowntraceur

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Re: Official "Post your current workout" Thread
« Reply #2 on: March 19, 2011, 12:24:14 PM »
I do all of theses and more.. squat 50, bench 130 or 135, deadlift x5, chinups 17. pulllups 3x5, military 3x5, clean 5x3, dips 23. I mostly run everyday, pushing to get better lungs

Offline Nick Lue

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Re: Official "Post your current workout" Thread
« Reply #3 on: March 21, 2011, 06:41:44 PM »
Ill workout at least 4 days a week, and ill train Back and Biceps together, Chest and triceps together, and legs and shoulders together.  Just recently started throwing in abs/obliques/core exercises in.

all are 3sets X 10 reps

Chest and Tri's
Flat Bench (alternate between dumbbell and barbell on diff days)
Inclined Bench
Flat or Inclined Fly's
Pullovers
Cable Crossovers
Dips
Tricep extensions
Skullcrushers
Tricep pulldowns
Kickbacks

Back and Bi's
Lat pull downs
Behind the neck pulldowns
T-Bar rows
Dead Lifts or stiff legs
Bent Bar curls
Hammer curls
regular curls
preacher curls (finish last set with 21's [7 low range of movement, 7 high rom, 7 full rom])

Legs and shoulders
squats
leg press
leg extension
leg curls
calf raises on the leg press machine.
Military Press or seated shoulder press
upright rows
front raises
lateral raises
shrugs

and that pretty much sums up my workouts in the gym.

Offline Joseph Landholt

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Re: Official "Post your current workout" Thread
« Reply #4 on: March 21, 2011, 06:47:31 PM »
A normal day usually involves:

Warming up (some light Dance Dance Revolution and QM)

Cardio/Agility stuff (More intense DDR, I also bought a speedrope recently that I haven't been able to break in yet)

Bodyweight strength training (Leg Lifts, Negative Pull-ups, assisted handstand and HS pushups, etc.)

Cool-down and stretching.


I intersperse the strength training with my cardio/agility work, since to give my muscles a quick break.



However, I haven't been able to get a decent workout since my groin finished healing like a week and 1/2 ago, stuff comes up and I don't "Shut up and train".
Parkour + Free Running = Free Parking :D

Offline Nick Lue

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Re: Official "Post your current workout" Thread
« Reply #5 on: March 21, 2011, 06:54:14 PM »
sorry for the noob question, but what is QM?

Offline Ryan Nicolai

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Re: Official "Post your current workout" Thread
« Reply #6 on: March 21, 2011, 07:41:19 PM »
sorry for the noob question, but what is QM?

QM stands for "Quadrupedal Movement". Any movement where you are using all four limbs on the ground. I don't believe the community makes a distinction if you only use three limbs.

10PU


“The character that takes command in moments of crucial choices has already been determined by a thousand other choices made earlier in seemingly unimportant moments." ~ Ronald Reagan

Offline Nick Lue

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Re: Official "Post your current workout" Thread
« Reply #7 on: March 21, 2011, 07:43:55 PM »
QM stands for "Quadrupedal Movement". Any movement where you are using all four limbs on the ground. I don't believe the community makes a distinction if you only use three limbs.

10PU

thanks.  and i think the whole 10 push ups per post thing is a great idea, im going to start doing them

10PU

Offline Joseph Landholt

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Re: Official "Post your current workout" Thread
« Reply #8 on: March 22, 2011, 02:46:03 PM »
Warming up (some light Dance Dance Revolution and QM)

Cardio/Agility stuff (More intense DDR, I also bought a speedrope recently that I haven't been able to break in yet)



Did a workout today, and really used my speedrope for the first time.


....I'll be using it a lot, and probably doing less DDR
Parkour + Free Running = Free Parking :D

Offline Mazid

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Re: Official "Post your current workout" Thread
« Reply #9 on: June 28, 2011, 01:03:53 AM »
Stronglifts 5X5 workout:

A: Squats, Bench Press, Barbell Rows
B: Squats, Overhead Press, Deadlifts

5X5 (except 1X5 on deadlifts) 3 times a week, alternating A and B, throw in some extra deadlifts on A days if I have the gas in the tank and some pullups on B days. Increase weight by 5lbs each time you do an exercise, except deadlifts (my gym goes by kilos in deadlifts, so increase by 5kg each B workout). Skill training with a little light conditioning on off-days.

Offline Tyler Bartnick

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Re: Official "Post your current workout" Thread
« Reply #10 on: September 15, 2011, 11:46:10 AM »
My workout is all bodyweight everyday alternating between A and B (this is assuming you've warmed-up stretched and are ready to workout on this fitness level) :

A: (Regular Variation Day)
5 sets of at least 30 push ups
3 sets of at least 15 pull ups (kipping or dead hanging)
4 sets of at least 20 burpees
5 sets of at least 25 tricep dips
6 sets of 20 tuck jumps (with soft landing!)
3 sets of at least 20 line jumps

B: (Mixed Up Variation Day aka... Get out the puke bucket)
5 sets of Reg pushups (20+)
5 sets of divebomber pushups (15+)
4 sets of reg pull ups (15+ dead hang ONLY)
2 sets of negative pull ups (20+)
6 sets of alternating lunges (20+)
4 sets of tuck jumps (20+)
5 sets of burpees (15+)
3 sets of diamond push ups (15+)
4 sets of at least :45 second L-sit
3 sets of extra wide push ups (25+)

End regular workouts

Abs: Add these exercises in once you know you can do these workouts effectively and remain injury free, then add to either A or B day, NEVER DO BOTH, ITS TOO MUCH FOR ABS.

A-frame sit ups
crunches
crunchy frog
leg lifts
high knees (running exercise)
oblique v-ups
v-ups
scissors
ab wheel (optional, but I like it)

Offline Emero

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Re: Official "Post your current workout" Thread
« Reply #11 on: February 29, 2012, 04:56:04 AM »
the program i am using nowadays is from the book called "convict conditioning" by paul wade..
i use to lift weights myself.. but due to patellar tendonitis i stopped...

so there :D

Offline Robert Lindstrom

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Re: Official "Post your current workout" Thread
« Reply #12 on: June 20, 2012, 12:15:21 PM »
With what I've learned, I've come up with some goals, and a "plan".  I do have some expertise in weight lifting.  In fact, I'm studying to become a personal trainer, which is another reason I'm studying parkour.  I believe it shows the pinnacle of fitness, in both mind and body, and I'd love to help others like me.  I'm also an asthmatic, and exercise easily makes me feel winded.  I used to let that be an excuse, but not anymore.

Anywho, my goals are as follows, starting with the most important to me.

1.  Lose at least 115 lbs (dropping my weight to 200).
2.  Condition joints for long-term training.
3.  Build more endurance, so that I don't become winded while running or jumping.
4.  Have explosive power in running, jumping, and climbing.
5.  Greater flexibility.

From the goals I have, I created several workouts that I think will help me.  My days are really busy, so I have to workout in the morning, and all I have is about an hour for warm-up, lifting, and stretching.  I also have two 15-minute breaks at work, which I plan on walking/jogging/sprinting.  I work in an office, so I have plenty of energy to spare.  I also created an evening workout to kick start my metabolism just before I go to bed, and help me burn calories through the night.

Here's my plan:

Parkour Training - Mon.  Wed.
Warm-Up - 15 Minutes Walking/Jogging/Sprinting

Lat Pull - 100 lbs. x15
Bench Dips - x15
Plyo Jumps over 8 in. cones - x15
Plank - 30 Seconds x2
Rolls - x15

Repeat set x2

Stretching - 5-10 Minutes



Strengthening and Conditioning - Tue.  Fri.
Warm-Up - 15 Minutes Walking/Jogging/Sprinting

Lat Pull - 140 lbs. x5
Shoulder Press - 60 lbs. x5
Toe Raises - x15
Inverted Toe Raises - x15
Outverted Toe Raises - x15
Calf Raises - x15
Bench Press - 130 lbs. x5
Single Knee Deadlifts - x5 each knee
Knee Clockwork (this)- x16 each knee
Plank - 30 Seconds x2
Bench Dips - x15

Stretching - 5-10 Minutes



Weight Loss - Thur.  Sat.
Warm-up - 30 Minutes Walking/Jogging/Sprinting

Bench Press - 100 lbs. x15
Squat Press - 40 lbs. x15
Lat. Pull - 100 lbs. x15
Crunches - x40
Plank - 30 Seconds x2
Bench Dips - x15

Stretching - 5-10 Minutes



15-Minute Walking/Jogging/Sprint - x2 Daily



Evening Workout - Nightly
15 Push-ups
15 Diamond Push-ups
15 Squats
15 Toe Raises
15 Calf Raises
20 Crunches



It should be noted that I don't have access to an ordinary gym, and all I can access right now is the gym at my apartment, which has dumbbells in pairs from 10-35 lbs. in 5 lb increments, a weight machine, and a handful of treadmills.  I prefer free weights to machines, but with the dumbbells only going up to 70 lbs. total, there are times I have to use a weight machine.  The lat pull, and some of the heavier bench presses for example.  I also take a karate class twice a week, so that should help with weight loss as well.

As far as nutrition, I know I can do better, but I am learning.  I haven't had a soda for... about 2 years I think.  Most people don't realize how food is so important to losing weight.  You can still lose weight if you don't exercise, and eat a very, VERY strict diet.  But if you workout as hard as you can go, and eat like crap, you will not lose weight.  Hell, you won't even plateau.  You will gain weight.  I hope there are people here reading that. 

Anyway, how's my plan look?

Offline Danny Hall

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Re: Official "Post your current workout" Thread
« Reply #13 on: July 15, 2012, 08:26:19 PM »
At the moment, I don't have much of a structured workout, but this is because I've been moving and a lot of other stuff has been going on. But what I do stick to is doing a Tabata Protocol cardio workout every morning. I also try to train parkour as much as I can every day. Basically, right now, I'm trying to eat healthy and stay as active as possible. Whenever I have a chance, I will do some bodyweight exercises like pushups, L-sits, handstand pushups, dips, etc.
Be like water making its way through cracks.