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  • What is your weekly fitness regime? Share goals, give advice.

    I know there is a "What's your workout today" thread, but I'm really interested in what people's weekly workout regime is.

    How much are you doing, and to what intensity? What are your goals? Most importantly, how effective is your regime for you so far? If you're missing something, ask for advice here, and maybe someone can give you suggestions.

    Feel free to share progress pics too (since we're all currently flaunting our bodies on MDA anyway )

    ETA: If you're adding progress pics, use an external hosting site like imgur.com
    Last edited by YogaBare; 09-01-2013, 11:26 PM.
    "I think the basic anti-aging diet is also the best diet for prevention and treatment of diabetes, scleroderma, and the various "connective tissue diseases." This would emphasize high protein, low unsaturated fats, low iron, and high antioxidant consumption, with a moderate or low starch consumption.

    In practice, this means that a major part of the diet should be milk, cheese, eggs, shellfish, fruits and coconut oil, with vitamin E and salt as the safest supplements."

    - Ray Peat

  • #2
    Thanks for starting this thread YB.

    I'm currently doing crossfit 3x a week and olympic lifting 2x a week. I also signed up for a 5k in Nov so now I'm running 3x a week too. And I love to hike so I go at least once a week for about an hour. I'm the kind of person that needs to be active to feel good. I've noticed that running and hiking help me with stress too.

    My goal is to lose some weight, I want to be back at 136ish. I feel like I still have too much fat around my belly.Photo Sep 01, 2 33 52 PM.jpg
    Any and all advice is appreciated.
    F 45 5'5"
    SW 177
    CW 141

    Comment


    • #3
      Here's my current weekly training outline, I vary up the exercises to keep it interesting -

      Monday - Recovery – Schedule weekly workouts

      Tuesday - Leg Day and Core in the Gym – (Strength Training - Intense) - Squats, Hack Squats, Squat Jumps, Thigh Ext, Leg Curls

      Wednesday - High Performance Yoga - 60 to 90 Minutes

      Thursday -Upper Body and Core in the Gym (Strength Training - Intense) - Bench, Inclines, Presses, Pull-ups, Cleans etc.

      Friday - Intervals - 10 X 100 meters or 6 X 200 meters

      Saturday - High Performance Yoga – Morning Full Body Strength Training – Afternoon

      Sunday - Cardio – Long slow distance 1 to 3 hours.

      Also, I've recently begun to eat to perform. I'm still eating very clean and Primal but upping the amount of Paleo recommended carbs and overall calories somewhat. Training with intensity requires a different dietary approach and now my focus is on fitness improvement and fat % loss not overall weight loss. The idea of eating less and doing more is not only incorrect, but it defies physics.

      The important thing to remember is that carbs help you do more work in the gym. More work equals more muscle. More muscle is favorable for fat loss because when you are sitting on your couch watching “Breaking Bad” later that night after your workout, you’ll be burning more fat. This is why people eating adequate amounts of calories but avoiding carbohydrates don’t typically get sustainable results: work capacity barely improves and it’s much harder to build muscle and keep things humming along, so it’s much more difficult to maintain a healthy metabolism and burn fat. It’s really that simple.
      Last edited by canuck416; 09-01-2013, 08:04 PM.
      Recent Blog: http://www.peakperformanceradio.net/...y-john-saville

      https://www.facebook.com/PaleoJourne...?ref=bookmarks

      Comment


      • #4
        I work rotating shifts so my workout schedule changes. Having that freedom to change my schedule really helps me stay on track! I find that when I try one of those 3 wks to this or 10 wks to that program, If I miss a few days its hard for me to start again. My weeks usually look something like this:

        3 days a week fun activity either hiking or cycling(sprints incorporated)
        2 days s week hard circuit training(5-4-3-2-1 the possibilities are endless and you can make them super hard or whatever)
        Soon to incorporate slackline

        Comment


        • #5
          I lift three times per week (5/3/1 variation), walk as much as I can, and have started pushing a sled around, recently. In around a year and a half, I'd like to be able to deadlift about 500, squat about 450, bench press about 300, and overhead press about 200, while weighing 210ish at around 15% body fat. I'm currently chunky and weak, but I'm working on it.
          In matters of style, swim with the current. In matters of principle, stand like a rock.

          This message has been intercepted by the NSA, the only branch of government that listens.

          Comment


          • #6
            I originally was doing a 3 day a week full-body routine, but split it up to 4 days, Upper/Lower split. I just prefer it, to be honest. Gonna run it for a few months and see if I still like it and get results I want.


            1. BENCH DAY
            • Bench: 5x5 Monday
            • OHP: 5x5
            • Barbell Row: 5x5
            • Dip: 3x10
            • Barbell Curl: 3x10
            • Hanging Leg Raises: 3x15-20



            2. SQUAT DAY
            • Squat: 5x5 Wednesday
            • Deadlift: 5x5
            • Leg Curl: 4x12
            • Leg Extension: 4x12
            • Leg Press: 4x12
            • Hanging Leg Raises: 3x15-20





            3. OHP DAY
            • OHP: 5x5 Friday
            • Barbell Row: 5x5
            • Bench: 3x8
            • Dip: 3x10
            • Barbell Curl: 3x10
            • Pull Ups/Chins: 3x15-20




            4. DEADLIFT DAY
            • Deadlift: 1x5 Saturday
            • Squat: 5x5
            • Leg Curl: 4x12
            • Leg Extension: 4x12
            • Leg Press: 4x12
            • Hanging Leg Raises: 3x15-20


            ...admittedly, though, on Squat Day I do Deadlift first and go heavy... because I really love Deadlifts. I also practice squat form daily, because if I don't, my form seems to slip - happens every time.

            My goals are to eventually squat twice my bodyweight, deadlift three times my bodyweight and bench... whatever.
            On that note, I'd like to be 65kg by February next year, maybe sooner - final goal of 70kg before possible cut or, more likely, recomp. I've come a long way since I first started weight training and actually getting my shit in gear (ie, not being lazy and using my Coeliacs as an excuse to not eat enough, when in reality it's just I couldn't be bothered), from 47kg (103.4lb) to my current 60kg (132lbs) since September last year. Been a rough ride, but I plan on continuing and never letting myself get that weak again.

            I guess my overall goal is be functionally strong and useful. I can already take care of myself, and I've shown that many times in the past, but I want to be able to take care of others, too; ie, people I care about.
            That, and I like feeling awesome. And it's harder to feel more awesome hauling a massive thing both bigger and heavier than me around, asides from maybe dipping bacon in chocolate.

            ...Might insert progress pics later (in Uni at the moment), but my "before" pics are pretty gross - (I was 5'5, 103lbs...) - and my current pics I took at the gym today are pretty low quality, but meh, what the hell. If I remember, I'll do it.
            Last edited by Shadowknight137; 09-01-2013, 04:49 PM.
            Dark chocolate and coffee, running through my veins...

            Fitocracy Workout Tracker:
            https://www.fitocracy.com/profile/Shadowknight137/?feed
            MFP Food Diary:
            http://www.myfitnesspal.com/food/diary/Shadowknight137
            (Date is New Zealand Time UTC+ 12hours)

            Comment


            • #7
              Weekly I'm doing two strength days and one metabolic conditioning day. Strength is an upper/lower split, but its actually 2 different upper workouts and the same lower one. So I only do the same upper workout once every 14-20 days. I do little to no rest between working sets and only one set to complete failure on each exercise. About 5 exercises per workout.

              Example. Chest/Back:
              Flys
              Bench
              Pullovers
              Chins
              Deadlifts

              Metabolic conditioning is usually 15-20 minutes of circuits for time or number of rounds completed with bodyweight stuff.

              Move slow by biking and walking to and from work along with wrastlin mine and every other kid in the neighborhood since they all hang here.

              Comment


              • #8
                Typical week for me is as follows:

                Monday - Gym day 5x5 either Squats, bench, rows or Squats, OH press and DL. Plus pullups, dips and pushups to finish
                Tuesday - Morning 2800m swimming in a squad, enduarance session (I all ways swim)
                Tuesday - Evening Metcon BW type workout or 5km Jog or sprints, or rest
                Wednesday - Gym session 5x5 as above
                Thursday - Rest
                Friday - Morning swim squad 2800m sprint type session
                Friday - PM surfski paddle or surf or standup paddle
                Saturady - Gym session or surf or surfski paddle, thsi will switch to 2 hours of beach training with my kids for surfclub in about 2 months time
                Sunday - Rest or beach day with kids as above 2 hours surfclub training with kids

                As summer kicks is I will kite surf and ski paddle more in the afternoons so the gym days will drop to 1-2 per week. Surfclub training starts up for the kids so I help out there and get a good 2 hours of work in on the mornings during the weekend and wednesday afternoon.

                For me Swim squad is the constant, build rest of week around thoose two sesiions and how I feel.

                Cheers
                "Times fun when you are having Flies" Kermit the frog

                Comment


                • #9
                  Niiiice regimes guys! Very interesting to see everyone's so far!

                  How effective do you feel these regimes are so far in helping you reach your goals? (your goal might just be maintenance). Please share - it might give people ideas for if they feel stuck.

                  @Fatbellyfrog - have you noticed a difference in how swimming affects your body comp versus lifting?

                  @Neckhammer - Playing with kids is awesome exercise! I think people underestimate how much you end up moving and exerting yourself. They always want physical contact.

                  @DoraV - how long have you been on this regimen, and has it worked so far? I think most people here would suggest lifting heavier versus more reps. I also question the effectiveness of Cross Fit - I'm doing a gym class that is modelled on it, and I'm going to drop it soon in favour of lifting heavy.
                  "I think the basic anti-aging diet is also the best diet for prevention and treatment of diabetes, scleroderma, and the various "connective tissue diseases." This would emphasize high protein, low unsaturated fats, low iron, and high antioxidant consumption, with a moderate or low starch consumption.

                  In practice, this means that a major part of the diet should be milk, cheese, eggs, shellfish, fruits and coconut oil, with vitamin E and salt as the safest supplements."

                  - Ray Peat

                  Comment


                  • #10
                    I've noticed that running and hiking help me with stress too.

                    Comment


                    • #11
                      Only been lifting heavy for the last 3 months, before was BW and KB metcons for the last couple of years.

                      I did my first short coarse adventure race last year so goal is to keep fitness levels up after letting them get soooo so low.... More important for me is to keep up with my kids (13,11,9) and continue to surf, standup paddle, hunt, hike, ski paddle, kitesurf for as long as I can. Basically enjoy my time in the ocean as much as i can for as long as i can.

                      Havent noticed much BC change with swimming, maybe a bit of size increase in lats and shoulders. The most significant benefits of swimming are increased flexibility, lung capacity with hepls out with everything, and surf fitness/enduarance. I am a stronger and fitter paddler after a year of swimming 2 x a week.

                      Cheers
                      "Times fun when you are having Flies" Kermit the frog

                      Comment


                      • #12
                        Mon - social netball (24 mins playing time).
                        Tue - tramping (3-5 hours)
                        Wed - nothing planned, might walk somewhere ?
                        Thu - weights class at the gym (1 hour)
                        Fri - possibly walk to town (45mins) and maybe return also.
                        Sat,Sun - no exercise to speak of.

                        My goals: To be healthy and to look good clothed. You can see that I obviously need some exercise related goals, but this bare minimum amount is serving me well enough for now.
                        Annie Ups the Ante
                        http://www.marksdailyapple.com/forum/thread117711.html

                        Comment


                        • #13
                          Currently, I'm lifting 3/week, alternating the following two workouts:

                          Squat 3x5
                          OHP 3x5
                          Deadlift 1x5

                          And

                          Squat 3x5
                          Bench press 3x5
                          Deadlift 1x5

                          It's the very beginning program for Starting Strength. Once my deadlift is well ahead of my squat, I'll switch in power cleans during one workout.

                          I'd like to work in joint mobility, swimming, and swing dancing lessons on off days (I've been challenged to learn how to dance). Unfortunately, school doesn't give me the time for that.
                          Journal of an American Dragon: http://www.marksdailyapple.com/forum/thread89897.html

                          Comment


                          • #14
                            2 or 3 heavy lifting days (usually tue & fri) centered around DL and squat. Once in a while I throw in press and bench press.
                            Tennis (singles) and swimming during weekend.

                            I have cut down running for running sake significantly. Last I ran was probably a month ago, a distance of 5K. All running is done on tennis courts.

                            Goal is to remain strong and healthy and enjoy life.
                            Few but ripe.

                            Comment


                            • #15
                              Usually:
                              Monday: Squat, Bench
                              Tuesday: Random shit, exercise bike sprints
                              Wednesday: take a walk
                              Thursday: Squat, Press
                              Friday: Pullups, exercise bike sprints
                              Weekend: One hike, some walking

                              I can't say this actually works much. Some of it does. I feel the strength training and sprints keep me fit for hiking, so long as I can get about a week's worth of complete recovery before I do any hiking. Otherwise, I feel chronically wiped out and sore. I'm injured from deadlifting and struggle to sit up from a lying position or turn over in bed. So I won't deadlift anymore--the random shit is stuff like goodmornings and back extensions, if I can do them. The goodmornings leave me with crippled hamstrings and the back extensions are a struggle even to do 8 reps holding a 10lb plate. My lifts don't really progress anymore except for squat, but a few weeks off and everything has regressed terribly.
                              Female, 5'3", 50, Max squat: 202.5lbs. Max deadlift: 225 x 3.

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