Workout Routines

karling07

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What do ya'll do at the gym for work out? I used to run a lot and then I realized I hated it and it also made me look like a skeleton; at college now and there's a bunch of Physical Therapy grad students who give free help at our gym and I've been doing weights since the start of this September. I actually look forward to going now! Every other day for me now, even in the freezing cold winter death

I'm still really weak so I won't post what I lift until someone else weaker than me does first. But it still does feel really good, always a great way to get out some stress.
 
I try to go for a decent bike ride every week,but i lift (Yes i know these are light) 3kg barbells every morning.

Cool- I think since living in the city I have forgotten how to ride a bike! Isn't that supposed to be impossible?

What do you do with the barbells?
 
YOU FORGOT TO RIDE A BIKE :O

I Live out in the sticks (Well,2 hours from Sydney CBD) so i ride my bike everywhere....

I Dont know the technical terms but i only start doing barbells a week ago and i read in a book that you shouldnt do too many to start out with so im only doing 20 at the moment LOL.

On the other hand,a 40km bike ride doesnt phase me :D
 
I'm impressed! Sheesh you've obv. got the cardio working well hahahaha

With weights, what has made me notice the biggest difference is just doing weights like 5LBs more than i am comfortable with, but doing fewer repetitions and more sets, basically until I can't do them anymore. For me this is usually 6-10 reps max. Also, drinking Whey has made helped a LOT. Highly recommend
 
I try and get in at least 100-200 pushups a day, most of them tricep pushups, using barbells as stands. Then I do bench every other day, that is, when I have access to a bench, which is most of the time. Curls are every other day, usually 5 sets of regular curls, and 4 sets of hammer curls. Then Wrist curls, pull ups, skull crushers, tri ext, flys, and shoulder exercises(dont now the name).

For every thing, I try and do it every other day, including weekends, and 5 sets of 10 or 12. Usually like 2 hours a day.

For bench, today I got 185 up a couple times, then 205 once. I think I can do a little more though.
Curls, I can curl 50 two or three times, and thats it. I did 105 for two arm curl today once. wrist curls, I usually do 65 for two hand. Flys I did 35s tdoay, but I could do 4 sets of 20. Pulldowns I do 140 in sets of 12, but I think I can do more for that too, might be time to bump up to 150. Tri ext I do 60, can do 70 but only 6 times. Skull crushers, depends on which part. Between 45-65lbs.
I'm sure I am forgeting some exercise, lol.

The only thing is, when I do fly, my shoulder cracks. I dont know why, every rep almost, my left shoulder cracks... and my elbow cracks during pushups too. One time it cracked during every one so I stopped at 20, lol.
Oh, and all those weights are in pounds not kg, lol.

I'm sure a lot of you weight lifters are better then me though, lol. I just started like 2 months ago in really getting in it. I take glutamine sometimes, and protien sometimes. I just try and eat a lot of protein. 4 eggs for breakfast, but I take out 3 yokes...
 
Monday - Shoulders, tri's
Smith machine shoulder press - 12,10,8,6 (reps) 20lbs
DB lateral raise - 12,10,8,6 - 25
DB shrugs - 12,10,8,6 - 65
Skull crushers - 10,8,6 - 40,50
One arm cable extension - 10,8,6 - 50,60
One arm DB extension - 10,8,6 - 25
10 mins cardio on the elliptical

Tuesday - back
Wide grip pull up - 12,10,8,6 - 60lbs assisted
Close grip pull down - 12,10,8,6 - 100
One arm DB row - 12,10,8,6 - 60
Bent over BB row - 12,10,8,6 - 70
Hammer low row - 12,10,8,6 - 90 per arm
Abs

Thursday - Chest, bi's
Incline DB bench - 12,10,8,6 - 45
BB bench press - 12,10,8,6 - 135
Incline DB flies - 12,10,8,6 - 20
Cable crossovers - 12,10,8,6 - 50,60
Incline DB curl - 10,8,6 - 35
Standing hammer curl - 10,8,6 - 40
Preacher curl - 10,8,6 - 40
10 mins cardio on the elliptical

Friday - legs, calves
Squat - 12,10,8,6 - 90 (weak squat)
Leg press - 12,10,8,6 - 420,440,450
Leg extensions - 12,10,8,6 - 137.5
Straight legged deadlift - 12,10,8,6 - 135
Seated calf raise - 12,10,8,6 - 180
Standing calf raise - 15,12,10,8 - 140
Abs

I know I should be doing more pyramid weights, I'm going to start rasing the weights again soon.
 
i have a trainer and bike, run and gym...but im kinda fat, so its gotta work out eventually............i hope
 
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