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Post Your Weekly Workout Routine
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<blockquote data-quote="C-Note" data-source="post: 1443748" data-attributes="member: 9873"><p>My workout is primarily to prepare me for a 70.3 triathlon (half-Ironman), but I also lift weights for strength, posture, weight loss, and testosterone production. I lift weights BEFORE I do my cardio workout, so that my body will already be under stress when I start the cardio, which I figure will help make the demands of the triathlon easier:</p><p></p><p>Monday- Shoulder day: Standing military press (barbell), front raise (Universal machine), lateral raise (machine), sitting dumbell overhead press (free weight with back support); 20 minutes stairmaster, one hour on the treadmill at moderate pace</p><p></p><p>Tuesday- Upper back day: Pull downs (machine), upper back/reverse flies (machine), rows (hammer machine); 1 hour swimming followed immediately by one hour cycling</p><p></p><p>Wednesday- Chest day: Bench press (barbell), chest flies (fly machine), incline bench press (barbell), pushups; 20 minutes stationary bike followed by 45 minutes on the treadmill at moderately intense or higher pace for a brick and threshold training</p><p></p><p>Thursday- Lower back and biceps: Deadlifts (barbell), lower back extension (machine), bicep curls (machine; because of ligament damage to my left arm I have intense pain doing curls with free weights), and forearm curls (machine). 1 hour swim and 1 hour cycling</p><p></p><p>Friday- Triceps and traps: pull/push downs (Universal machine), sitting shoulder shrugs (hammer machine), behind-the-head dumbell raise (free weight with sitting back support), standing shoulder shrugs (hammer machine); 2 hours on the treadmill at slow pace</p><p></p><p>Saturday- 1 hour swim in my triathlon wetsuit (to be prepared for wearing it for a race in cold water), followed by a three hour bike ride. Sometimes I split up this workout over Saturday and Sunday, but I prefer doing both on the same day so I can have a full rest day whenever possible.</p><p></p><p>M-W-F I do abdominal workout between my weight exercises (ab roller, crunches, bicycle kick situps, and planking) and T-Th I do weighted side bends (barbell) between weight exercises to work my obliques.</p><p></p><p>When I run on the treadmill I always put a 3% incline. I have found, by experience, that this adequately compensates for the assistance that the moving belt gives to your running to prepare me for running outside on the pavement on race day.</p></blockquote><p></p>
[QUOTE="C-Note, post: 1443748, member: 9873"] My workout is primarily to prepare me for a 70.3 triathlon (half-Ironman), but I also lift weights for strength, posture, weight loss, and testosterone production. I lift weights BEFORE I do my cardio workout, so that my body will already be under stress when I start the cardio, which I figure will help make the demands of the triathlon easier: Monday- Shoulder day: Standing military press (barbell), front raise (Universal machine), lateral raise (machine), sitting dumbell overhead press (free weight with back support); 20 minutes stairmaster, one hour on the treadmill at moderate pace Tuesday- Upper back day: Pull downs (machine), upper back/reverse flies (machine), rows (hammer machine); 1 hour swimming followed immediately by one hour cycling Wednesday- Chest day: Bench press (barbell), chest flies (fly machine), incline bench press (barbell), pushups; 20 minutes stationary bike followed by 45 minutes on the treadmill at moderately intense or higher pace for a brick and threshold training Thursday- Lower back and biceps: Deadlifts (barbell), lower back extension (machine), bicep curls (machine; because of ligament damage to my left arm I have intense pain doing curls with free weights), and forearm curls (machine). 1 hour swim and 1 hour cycling Friday- Triceps and traps: pull/push downs (Universal machine), sitting shoulder shrugs (hammer machine), behind-the-head dumbell raise (free weight with sitting back support), standing shoulder shrugs (hammer machine); 2 hours on the treadmill at slow pace Saturday- 1 hour swim in my triathlon wetsuit (to be prepared for wearing it for a race in cold water), followed by a three hour bike ride. Sometimes I split up this workout over Saturday and Sunday, but I prefer doing both on the same day so I can have a full rest day whenever possible. M-W-F I do abdominal workout between my weight exercises (ab roller, crunches, bicycle kick situps, and planking) and T-Th I do weighted side bends (barbell) between weight exercises to work my obliques. When I run on the treadmill I always put a 3% incline. I have found, by experience, that this adequately compensates for the assistance that the moving belt gives to your running to prepare me for running outside on the pavement on race day. [/QUOTE]
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