whats YOUR fitness regime? (1 Viewer)

[luisalow1]

whats your fitness regime and does it work for you?


im female.

i do:

four times a week at the gym:

40 min cardio - speed 10 (depends on the machine but my one at 10, for me, is a run)

weights to tone up, curls, lunges, triceps, squats. pec work, etc

then i'll go to a pilates class on fridays

and sometimes, instead of doing my usual cardio + weights, ill go to a kickboxing class or spin class



walk twice a week for like an hour just around my neighbourhood.

attitional weight work at home.. lots of ass exercises lol



also clubbing is good, lots of dancing.

 

[melimoo]

monday: 1 hr body combat class and if i don't have any schoolwork i'll stay and do 30 mins cardio
tuesday: 1 hr workout = 45 mins cardio (averaging on 450 cals burnt) + 15 mins crunches + pushups + associated arm machines
wednesday: 1 hr workout
friday: 1 hr workout
saturday morning: 1 hr workout

 

[Skeeta]

pilates once a week and yoga once a week

thinking of doing a spin or step class ontop of those, but depends on workload.

 

[Lori.]

Mondays
Legs
The sets listed in the workout below do not include warm-up sets.
Exercise Sets Reps *
Squats 3 4 to 6
45 ° Leg Press 2 4 to 6
Stiff Leg Dead Lift 2 6
Standing Calf Raise 3 6 to 8
Seated Calf Raise 2 6 to 8
Max-OT Tip: No one squats on Mondays. Everyone always trains chest. Max-OT will many times deviate from the norm. This is a simple but good example.
* Remember, the weight you use should be light enough to do four reps, but heavy enough so you can't do more than 6 reps. Each set should be done to positive failure.

Tuesdays
Chest and Forearms
The sets listed in the workout below do not include warm-up sets.
Exercise Sets Reps *
Incline Bench Press 3 4 to 6
Barbell Bench Press 3 4 to 6
Decline Bench Press 1 4 to 6
Barbell Wrist Curls 2 8 to 10
Dumbbell Wrist Curls (Standing) 2 6 to 8
Max-OT Tip: The Incline Bench Press should be done on a bench with a 20 to 25 degree angle. Most incline benches are 40 to 45 degrees. Make the adjustment to lower the angle so you target the pecks and not your shoulders.
* Remember, the weight you use should be light enough to do four reps, but heavy enough so you can't do more than 6 reps. Each set should be done to positive failure.

Wednesdays
Back and Traps
The sets listed in the workout below do not include warm-up sets.
Exercise Sets Reps *
Bent Over Barbell Rows 2 4 to 6
Close Grip Pull Downs (using a V-Bar) 2 4 to 6
Pull-ups (add weight if needed) 2 4 to 6
Cable Rows 1 4 to 6
Dead Lifts (these are powerlifting style dead lifts) 2 4 to 6
Barbell Shrugs 1 4 to 6
Max-OT Tip: Barbell rows are mainly thought of as a thickness builder. While this is true, the stretch at the bottom of the movement adds significant effect to increasing back width.
* Remember, the weight you use should be light enough to do four reps, but heavy enough so you can't do more than 6 reps. Each set should be done to positive failure.

Thursdays
Shoulders and Triceps
The sets listed in the workout below do not include warm-up sets.
Exercise Sets Reps *
Dumbbell Press (Palms facing in at bottom of the movement and rotated forward at the top.)
3 4 to 6
Straight Bar Military Press (In front) 2 4 to 6
Dumbbell Side Laterals 2 4 to 6
Lying Tricep Press 2 4 to 6
Tricep Cable Press Downs 2 4 to 6
Seated Overhead Tricep Press (Performed with one dumbbell behind the neck) 1 4 to 6
Max-OT Tip: Wide shoulders make the physique. Overhead pressing movements are king of the mass builders for shoulders. Make sure your grip on the bar is such that when you are at the bottom of the movement your forearms are perpendicular to the floor.
* Remember, the weight you use should be light enough to do four reps, but heavy enough so you can't do more than 6 reps. Each set should be done to positive failure.

Fridays
Biceps and Abs
The sets listed in the workout below do not include warm-up sets.
Exercise Sets Reps *
Straight Bar Curls 2 4 to 6
Dumbbell Hammer Curls 2 4 to 6
Curl Bar Curls 1 4 to 6
Leg Lifts (with added weight) 2 12 to 15
Weighted Cable Crunches 2 8 to 10
Max-OT Tip: Weighted Cable Crunches are one of the most effective abdominal exercises. They allow overload without lower back stress.

 

[lengy]

o_0!

*cough
*choke
*dies

 

[MuffinMan]

Wow...thats heaps. ^^ I wouldn't be motivated to do it, unless it will help my football...

 

[quik.]

Weights four times a week :]

 

[fernando]

First time i took body combat was a biatch! But it's reallllllllyyyyyyyyyyyyy good + fun

 

[evilmonkii]

walking around westfield once a week.

 

[CieL]

I do weights.
Like, lifting up shopping bags full of groceries for a few hours at work =]

 

[luisalow1]

hmmmmm

 

[Ranger Stacie]

I kind of just do whatever I feel like, but generally
Monday- 45 min rpm class + 20 or so minutes of cardio
Tuesday- Body pump+ 1 hour of cardio on machines
Wednesday- about an hour of cardio by myself
Thursday- 45 mins cardio, pump
friday- 1 hour rpm class
sat- pump, and generally some cardio.

I generally do skip one of these days though due to work or uni or other shit that comes up..
when I do cardio I alternate between the rower, crosstrainer, exercise bike and running on the treadmill. My favourite class used to be body attack but i cant do it since I got my belly button pierced!
wow i said generally a lot. generally generally generally

 

[BIGTYMA]

ever since i started HSC ive stopped working out. it really showed at the athletics carinval used to be able to do 100m in 12.10sec now its takes me 13.80secs. shame

 

[luisalow1]

haha

 

[loquasagacious]

Monday: Legs/Core:
Leg press 6x10
Dead lift 4x10
Quad extension 3x10
Ham curl 3x10
Cal raise 5X10

Tuesday: Chest/Back:
Flat bench 4x10
Cable row 4x10
Incline db press 4x10
Inclide row 4x10
Lat pulldown 4x10
Dumbell fly 3x10
re db fly 3x10

Wednesday: Cardio/Core:
Rower 10min
Treadmill 10min
Crunches 4x10
Hyper extensions 4x10
Pilates holds
Bike 10min
Rower 10min

Thursday: Shoulders:
Shoulder press db 4x10
Upright row 4x10
Lateral raise 3x10
Foreward raise 3x10
Shoulder shrug 4x10
Widegrip chin up to failure

Friday: Arms:
Alt db bicep curl 4x10
Tate press 4x10
Drag curl 4x10
Cable-push down 4x10
Seated bicep curl dp 3x10
Overhead cable 3x10
Wrist rockers 3x10
Pull-ups to failure

In future I will swap leg press for squat, add rev push-up for chest and start interval training for cardio.

And as benchmarks of where I am:
Leg press 220kg
Bench press 60kg
Shoulder press 45kg (combined)
Bicep curl 17kg (each)

 

[NinjaSauce]

Low reps, Powerlifting, Squats, Deadlifts, weighed pull ups, Military press, etc, etc...

I think i'm in wuv....

Myself, at the moment rediculously minimal, and specialised at the moment.

"PTP" program for my deadlift and bench.
Basically, 5 days a week, 2 sets of 5 a day, working set and back off set. cycling weights over 2 weeks to a 5RM max [Last Fri - 170kg Deadlift x5], And progress 2.5 kg every 2 weeks.

Thinking of changing my Bench routine, to lower weight/intensity, and more volume. Due to weight cycle not being as high [or easy to manage] as a 170kg deadlift. And i frankly need more form practice, i am new to the bench [relatively].
Also, tricep and shoulder mass would be a added bonus. Which my current program doesn't really provide [pure strength, no hypertrophy].

I also 3 times a week, do a couple of 2-3 reps with the 1-arm clean'n'press. 40kg, and not trying to improve at the moment. Just assistance.

Lots of pull ups. 20-30 reps a day. +10kg.

a couple of time a week, i might do some 'curls for the girls'. light work, so as not to fatigue pull ups.

I should, but i have been very slack, do some more cardio, atleast once a week [don't want to get skinny]. Running sucks, bad for muscle - typically stick to Kettlebell [if you dont know, nevermind] work. Swings, snatches.

Would like to make a heavy adjustable sandbag for marches around my house, or up and down my driveway [150m, uphill].

 

[Nat3skiz]

I workout my full body on mondays wednesdays and fridays with a much less taxing exercise routine on a saturday afternoon, with rest on sunday where i allow my body to recoup.
I'm workin on progressive overload to enhance my fitness gradually but at the moment i usually do, during a full body workout

40 push ups - break - 40 - break - 40

30 Tricep push ups - break - 30

20 x sit ups - break - 1 minute of raised legs - break - 20x sit ups

30x squats - break - 30.

10 x chin ups - break - 10

Then ilay into my heavy bag for 10 minutes mostly non stop

Whole workout takes roughly 30-40 minutes including breaks which last about 30 seconds.

I end with 10 minutes of stretching. I have no particular goal i just want to keep physically healthy and it does help my surfing =]

 

[poloktim]

I sit on my arse and surf the Internet/listen to music/play video games daily.

Sadly I don't drive so I must walk everywhere (and no fucking way am I paying for a taxi to my station, so I walk there - about 5km ). I do heavy lifting daily, too.

But the healthy stuff is only because of necessity. I'd much prefer the lazy stuff.

 

[iamsickofyear12]

I was going to start doing a bit these holidays, seriously, but I think I separated my shoulder yesterday.... I can't even lift my arm all the way up so obviously I can't lift weights, and even walking fast makes it move a bit and start to hurt.

 

[^CoSMic DoRiS^^]

wow. there are some really dedicated people on here. i walk a lot just going about my daily life and go for a run occasionally. that's pretty much it.