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<blockquote data-quote="Timbuktube" data-source="post: 1438929" data-attributes="member: 21347"><p><strong>I got back in shape recently</strong>:</p><p></p><p>Spring: Cleaned up my diet. No more alcohol.</p><p>Summer: Jump rope, Surfing, Golf, Jogging, Pullups, Pushups</p><p></p><p>August: Same plus <strong>Kettlebell</strong></p><p>September: Joined a gym. 3 days per week circuit training (every machine for each muscle group once set)</p><p>October: Transitioned to Bro split. 3-4 days per week.</p><p></p><p>November: Transitioned to Scientific Split</p><p>December: Took a break around Xmas</p><p>January: Got a cold and took a month off because of tennis elbow.</p><p></p><p>February: Getting back into my scientific split as follows:</p><p></p><p><strong>Science Split</strong></p><p>Monday: Legs & Back + Core</p><p>Tuesday: Chest & Shoulders + Core</p><p>Wednesday: Arms</p><p>Thursday: Repeat</p><p>Friday: Repeat</p><p>Saturday: Repeat</p><p>Sunday: Rest</p><p></p><p>This is called a science split because it gives you 72 hours between workouts. That's supposedly the optimal time for 100% muscle recovery. Therefore you maximize muscle growth.</p><p></p><p>The downside is needing to hit the gym 6 days a week. It's only sustainable for 2 months at a time. Maybe more if you have everything else in your life on autopilot.</p><p></p><p>Another downside is the dependence you build on a gym. They have funny hours around holidays. It also makes it hard to take vacations.</p><p></p><p>My hardest day is Monday. I do back and legs together since squats and deadlifts are both. I like getting it out of the way early in the week. Repeating it Thursday is tough but it comes after my easiest day, arms which has no core component.</p><p></p><p>I'm doing core 4 days a week. Two on and two off. With a break in between. Wednesday is a good midweek break. I like knowing my workout on Wednesday is less than an hour. I can do it at home if I have to. I repeat arms on Saturday which is also nice since I can do it at home if I feel like sequestering for a weekend.</p><p></p><p>If you have to pick one exercise I'd recommend kettlebell swings. It works out the whole body. You get some dynamic stretching too. Easier to travel with a kettlebell too if you throw it in a car or under a bus.</p><p></p><p>My favorite day is chest and shoulders. Probably because my elbow bothers me. The exercises I do this day are the least irritating.</p><p></p><p>Anyone struggle with tennis/golf elbow? I've been icing it several times a day. I took a month off which helped maybe 50%.</p><p></p><p>Honestly, I think the problem isn't from golf but rather from holding my phone up to my face. I've got to stop that habit.</p><p></p><p><strong>Arms Legs Day </strong>2 hours</p><p>-alternate as supersets</p><p>Hanging Leg Raises (25 x 4)</p><p>Bent Over Row (60lbs x 4)</p><p></p><p>-alternate as supersets</p><p>Ab Coaster (3 positions x 4)</p><p>Deadlift (120 pounds x 4)</p><p></p><p>-alternate as supersets</p><p>Inclined sit-ups x4</p><p>Smith machine squats (110 x 4)</p><p></p><p>-alternate as supersets</p><p>Lower back raises x4</p><p>Lat pulldowns (137.5 x4)</p><p></p><p>Quad/Hamstring machine</p><p>100lbs+ x4 (alternate same machine)</p><p></p><p>Leg Ab/adductor</p><p>Max weight x 4 (alternate same machine)</p><p></p><p>-alternate</p><p>Seated Calve raises</p><p>110lbs x4</p><p>Seated Lat pullbacks (200lbs x4)</p><p></p><p><strong>Chest Shoulders Day </strong>1-1.5 hours</p><p>-alternate as supersets</p><p>Hanging Leg Raises (25 x 4)</p><p>Overhead Press (50lbs x 4)</p><p></p><p>-alternate as supersets</p><p>Lower back raises x4</p><p>Bench press machine (160lbs x4)</p><p></p><p>-alternate as supersets</p><p>Ab Coaster (3 positions x 4)</p><p>shoulder shrugs (70lbs + frame x4)</p><p></p><p>-alternate as supersets</p><p>Inclined sit-ups x4</p><p>Incline press (40lbs dumbells x4)</p><p></p><p>-alternate as supersets</p><p>pullups (5-7 x4)</p><p>shoulder shrugs repeat</p><p></p><p>-alternate as supersets</p><p>arnold press (25 dumbells x4)</p><p>punching bag (serratus boxers muscle)</p><p></p><p><strong>Arms Day </strong>1hr</p><p>-supersets</p><p>40-50 dumbbell bicep curl x4</p><p>tricep cable pulldowns (66lbs x4)</p><p></p><p>-supersets</p><p>35lb dumbell standing side wrist curls x4</p><p>20lbs dumbbell forearm raises x4 (toughest on elbow!)</p><p></p><p>-supersets</p><p>50lbs dumbbell tricep laying skull crushers x4</p><p>20lbs dumbell seated bicep curls x4</p><p></p><p>-supersets</p><p>tricep dips x4</p><p>25lbs. dumbbell hammer curls x4</p><p></p><p>Most sets are 8 reps. I started my circuit training around 12 reps. Noticed some joint pain when going over half my body weight.</p><p></p><p>Started using ace bandage wraps on my forearms and wrists. and an elbow brace. I'm really bad about stretching.</p><p></p><p><strong>Cardio</strong></p><p>2 miles r/t x2 per week</p><p>I cut my running way down to maintain a caloric surplus and put on muscle. The golf course is about a mile away. So jog there twice a week or so to hit a bucket.</p><p></p><p><strong>Morning Routine</strong></p><p>15 pushups</p><p>Jumprope for a few minutes to get heart rate up.</p><p></p><p><strong>Surf</strong> </p><p>This counts as cardio I suppose. About an hour in the morning. Varies depending on waves. Now isn't surf season in Mexico</p></blockquote><p></p>
[QUOTE="Timbuktube, post: 1438929, member: 21347"] [B]I got back in shape recently[/B]: Spring: Cleaned up my diet. No more alcohol. Summer: Jump rope, Surfing, Golf, Jogging, Pullups, Pushups August: Same plus [B]Kettlebell[/B] September: Joined a gym. 3 days per week circuit training (every machine for each muscle group once set) October: Transitioned to Bro split. 3-4 days per week. November: Transitioned to Scientific Split December: Took a break around Xmas January: Got a cold and took a month off because of tennis elbow. February: Getting back into my scientific split as follows: [B]Science Split[/B] Monday: Legs & Back + Core Tuesday: Chest & Shoulders + Core Wednesday: Arms Thursday: Repeat Friday: Repeat Saturday: Repeat Sunday: Rest This is called a science split because it gives you 72 hours between workouts. That's supposedly the optimal time for 100% muscle recovery. Therefore you maximize muscle growth. The downside is needing to hit the gym 6 days a week. It's only sustainable for 2 months at a time. Maybe more if you have everything else in your life on autopilot. Another downside is the dependence you build on a gym. They have funny hours around holidays. It also makes it hard to take vacations. My hardest day is Monday. I do back and legs together since squats and deadlifts are both. I like getting it out of the way early in the week. Repeating it Thursday is tough but it comes after my easiest day, arms which has no core component. I'm doing core 4 days a week. Two on and two off. With a break in between. Wednesday is a good midweek break. I like knowing my workout on Wednesday is less than an hour. I can do it at home if I have to. I repeat arms on Saturday which is also nice since I can do it at home if I feel like sequestering for a weekend. If you have to pick one exercise I'd recommend kettlebell swings. It works out the whole body. You get some dynamic stretching too. Easier to travel with a kettlebell too if you throw it in a car or under a bus. My favorite day is chest and shoulders. Probably because my elbow bothers me. The exercises I do this day are the least irritating. Anyone struggle with tennis/golf elbow? I've been icing it several times a day. I took a month off which helped maybe 50%. Honestly, I think the problem isn't from golf but rather from holding my phone up to my face. I've got to stop that habit. [B]Arms Legs Day [/B]2 hours -alternate as supersets Hanging Leg Raises (25 x 4) Bent Over Row (60lbs x 4) -alternate as supersets Ab Coaster (3 positions x 4) Deadlift (120 pounds x 4) -alternate as supersets Inclined sit-ups x4 Smith machine squats (110 x 4) -alternate as supersets Lower back raises x4 Lat pulldowns (137.5 x4) Quad/Hamstring machine 100lbs+ x4 (alternate same machine) Leg Ab/adductor Max weight x 4 (alternate same machine) -alternate Seated Calve raises 110lbs x4 Seated Lat pullbacks (200lbs x4) [B]Chest Shoulders Day [/B]1-1.5 hours -alternate as supersets Hanging Leg Raises (25 x 4) Overhead Press (50lbs x 4) -alternate as supersets Lower back raises x4 Bench press machine (160lbs x4) -alternate as supersets Ab Coaster (3 positions x 4) shoulder shrugs (70lbs + frame x4) -alternate as supersets Inclined sit-ups x4 Incline press (40lbs dumbells x4) -alternate as supersets pullups (5-7 x4) shoulder shrugs repeat -alternate as supersets arnold press (25 dumbells x4) punching bag (serratus boxers muscle) [B]Arms Day [/B]1hr -supersets 40-50 dumbbell bicep curl x4 tricep cable pulldowns (66lbs x4) -supersets 35lb dumbell standing side wrist curls x4 20lbs dumbbell forearm raises x4 (toughest on elbow!) -supersets 50lbs dumbbell tricep laying skull crushers x4 20lbs dumbell seated bicep curls x4 -supersets tricep dips x4 25lbs. dumbbell hammer curls x4 Most sets are 8 reps. I started my circuit training around 12 reps. Noticed some joint pain when going over half my body weight. Started using ace bandage wraps on my forearms and wrists. and an elbow brace. I'm really bad about stretching. [B]Cardio[/B] 2 miles r/t x2 per week I cut my running way down to maintain a caloric surplus and put on muscle. The golf course is about a mile away. So jog there twice a week or so to hit a bucket. [B]Morning Routine[/B] 15 pushups Jumprope for a few minutes to get heart rate up. [B]Surf[/B] This counts as cardio I suppose. About an hour in the morning. Varies depending on waves. Now isn't surf season in Mexico [/QUOTE]
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