Thread: Share Your Workout Plan

If only I had one..

Monday - Chest and triceps
Tuesday - Legs
Wednesday - Back and biceps
Thursday - Shoulders
Friday - Legs
Saturday - Relax
Sunday - 5km run

Also 8-10 minutes of sit-ups and other abdomen workouts almost everyday.

100 push ups!!!
100 sit ups!!!
100 squats!!!
And a 10 km run!!!
Every single day!!!

Wow guys that's cool! I am not much cop in comparisons but I have just started doing press-up's and squats...couldn't do a single press up at Xmas last so challenged myself to get it going

Started with the plank and got up to 2.45 seconds recently
and now can do 5 press ups on a good day and 3 on a bad day
And 30 squats almost every day too

Originally Posted by Higat

100 push ups!!!
100 sit ups!!!
100 squats!!!
And a 10 km run!!!
Every single day!!!

Should of seen this coming, super funny

Originally Posted by Patience108

Wow guys that's cool! I am not much cop in comparisons but I have just started doing press-up's and squats...couldn't do a single press up at Xmas last so challenged myself to get it going

Started with the plank and got up to 2.45 seconds recently
and now can do 5 press ups on a good day and 3 on a bad day
And 30 squats almost every day too

You go girl ! Don't be afraid to start lifting weights too ( some girls/women think it will make them look enormous and manly, but it's completely the opposite really. Muscle mass makes the body more curvy and defined ) I love squatting and leg exercises, they're my favorite! You can feel your self pushing yourself to the limit. I guess thats why so many ( of guys mostly ) sometimes famously "skip the leg day".

Man, all of you guys' workouts are so high tech. Mine is basically:

Run at least once around the subdivision each day (~1 mile), though I'm trying to get that up to twice around the sub. I know that's not much for more experienced runners but hey, I've only been at it about 3 weeks now...

And go to Taekwondo lessons at least 3 times a week. Goes about an hour varies greatly in difficulty, (If it's something like self defense practice or poomse for the billionth time, psh, nothing. If it's three-step kicking or sparring, then yeah, I'll be tired.) but I've already noticed since I started running how much easier it is to get through a taekwondo class without getting as tired. :tropicalboxer:

It was really a big help at bo dan testing last week.

Originally Posted by Saizaphod

I guess thats why so many ( of guys mostly ) sometimes famously "skip the leg day".

I have the opposite problem. I run and do Taekwondo (mostly kicking techniques.), so to me every day is leg day. I can outrun all my friends but can't lift more than any of them. Maybe I should adopt the Saitama 100 push-ups and 100 sit ups into my routine.

I have no physical form usually so I don't often work out, my arms and legs are quite muscular though

Hey Patience, seems like your upper body is pretty weak but 30 squats a day is not bad Stay healthy and keep exercising!

I used to go to the gym and did bench pressing, squatting, deadlifting, pullups (with weight pulling me up so I didn't pull my full weight), dips, bent over barbell rows, overhead barbell presses. I went 3 times a week and I think I did 5 repetitions for 5 sets and 2 or 3 warm up sets. Now I just walk occasionally and stretch Very sedentary... And waaay in the past when I went to martial arts class we did squats, pushups, situps, kicking, punching, throwing, being thrown (this is more tiring because you have to break your fall and quickly get up), hopping, crawling and stuff. I was watching Bleach, my first anime for the first time around this time and I would always remember the main character fighting against all odds and I would get all fired up and find some fresh determination and energy to keep training

Thanks guys I am keeping going with it but it's tough sometimes when I don't have much time - excuse I know
But I have been trying to fit the squats and plank + press ups and basic ' back toners/strengtheners' for half an hour a day and can feel my core strength slowly deepening. I live miles from a gym etc so doing these things at home.

I want to do some more to help my upper strength - maybe weights is something I should think about...if you can recomend a good place to start - thanks

Originally Posted by Patience108

Thanks guys I am keeping going with it but it's tough sometimes when I don't have much time - excuse I know
But I have been trying to fit the squats and plank + press ups and basic ' back toners/strengtheners' for half an hour a day and can feel my core strength slowly deepening. I live miles from a gym etc so doing these things at home.

I want to do some more to help my upper strength - maybe weights is something I should think about...if you can recomend a good place to start - thanks

Googling "Upper body workouts" should do it Plank is one of the best exercises for that, try side planking too. Every exercise you make that is upper body focused increses the strength of it. If you can't feel the "pump"( feel your muscles burning ) during the exercise then add more weight. Remember to do all sorts of exercises, like for your arms, abdomen, back, legs and chest. Do abdomen workouts like 5 times a week. Running is great for abdomen too. Oh, and start using weights with squats( and other leg exercises) when you feel like you have the strength for it. I think that working your legs with only your body weight gives little to zero results on the longer run. The muscles are so big so that they require lots of extra weight to be trained. I'd suggest 4x15 sets with bigger dumbbell(s) later. I'm no fitness professional and I'm a male so I'm not really sure what kinds of tips to give

But yeah, more weights = better. Use as much weights as you can, feel the pump and sweat = better results. Go " aaarghh! " with 15 repetitions rather than " ah this is easy " with 1000 repetitions.

Cheers - yes I started side plank 2 days ago - it was hard at first but I am making progress. Basically I have never had to worry or need to care about fitness or weight so never realy worked out ( do some regular yoga and lots of meditation ) but with being in mid 40's now the need is showing recently. Have to be a little careful with knees as I had an operation on it a few years ago and it's never been 100% since, also lower back gets sore sometimes so that's why I am doing best to strength the core muscles and back.

I don't have todo much and it burns I am typical girl in that way maybe coz I never pushed it before - gonna keep going though so that I see improvements over time - thanks

Originally Posted by Patience108

Cheers - yes I started side plank 2 days ago - it was hard at first but I am making progress. Basically I have never had to worry or need to care about fitness or weight so never realy worked out ( do some regular yoga and lots of meditation ) but with being in mid 40's now the need is showing recently. Have to be a little careful with knees as I had an operation on it a few years ago and it's never been 100% since, also lower back gets sore sometimes so that's why I am doing best to strength the core muscles and back.

I don't have todo much and it burns I am typical girl in that way maybe coz I never pushed it before - gonna keep going though so that I see improvements over time - thanks

Okay. I think my tips still apply ( use weights and that ) because you're still in a good age to do a little bit heavier exercises too. Not gonna lie... I always thought you were more like 20 or something so I gave tips according to my belief. If you go to the gym, never use this leg workout machine. It's the absolute knee killer. nimetön.jpg

Yes 20 is a nice age - thanks

If I were to give you advice, I would only be saying things I randomly recall from my time spent reading on the forum of Bodybuilding.com (during the time I was going to the gym). I think you should google that forum, for example "bodybuilding.com beginner exercises for getting in shape". The forum might be the single best place for information. Because there are a lot of people discussing all the way from general beginner exercises/routines all the way to the specific nuances of specific exercises only relevant to people trying to reach high levels of strength/muscle mass. Also diet talk. And because there is a lot of feedback from users, if someone is saying something wrong or somewhat inaccurate, there will be enough knowledgeable/experienced/serious users to set straight the misunderstanding. And because there will be multiple people on the same thread commenting on each other and multiple threads on the same topic, you are almost guaranteed to end up with highly accurate and valuable information. Also it's useful when you read or hear something like what Saizaphod said "If you go to the gym, never use this leg workout machine. It's the absolute knee killer." You can check the forum and find out whether it's true, false or still up for discussion.

I little thing though, apparently press-up is the British version of push-up. Something to keep in mind just in case you sense confusion when you say press-up

Some more specific advice: press-ups, squats and planks already cover much of your body. Also all 3 target your core, muscles responsible for breathing, posture, back health, so the effects go deeper than looks or even arm/leg strength. If you have the time and energy, you could do pullups and if those are too hard you can do negative repititions: hang, catch, and try to lower yourself slowly. Or you can do them at an angle so you are pulling way less weight. I think this will hit some muscles you're not hitting as directly with planks and pushups, though I'm not fully confident. And it's okay if you simply don't have the energy or time for this. (no need to push yourself really hard) Also depending on the way your palms are facing and the width of your grip, you will target muscles slightly differently, but pullups are really hard so I would start with palms facing towards you and approximately shoulder-width grip. Which is the easiest and most popular way to do it, but in no way better or worse than other variants.

Also you're welcome = D

I've been doing this program since early February this year:

Daily 16x8 intermittent fasting (no food 8pm - 12pm the next day). I work out fasted or with minimal food (usually fasted) at the end of the fasting period (usually start 11am)

A "full" week:
M-W-F lifting, takes 1 hour:
3x10 dumbbell bicep curls (now at 10-12kg each)
3x10 dumbbell bench press (now at 18-20kg each)
3x10 goblet squats (now at 22-24kg)
3x10 tricep push down machine (now at 22.5/20kg each)
3x10 standing Paloff Press (both sides) (machine, now at 50kg)
3x10 dumbbell/machine overhead press (machine 40-45kg, dumbbells 12-14kg)
3x10 lat pulldown machine (machine, now at 105-110kg)
3-4 RKC planks about 10 seconds each full effort, pulling elbows to feet and (hooked) feet to elbows

Tu-Th-Sa Interval cardio treadmill
all steps elevated (base level 10.0/16 max, steps are 0.5)
5 min warmup 4km/hr
25 min alternating sprint/rest:
sprint:
30 seconds sprint: increase incline 5x 0.5 steps, increase speed to 6.3 km/hr
rest:
reduce incline back 5 0.5 steps to base level, speed to 3.2 km/hr, wait for pulse to go back below 120 bpm, usually 1 min or less

Record all calories on myfitnesspal. I now aim for between 1800-2100 calories/day, usually under 2000, so pretty aggressive (I had a lot of fat to loose, though!). In the beginning I'd even go 1600-1700 sometimes which was definitely too aggressive to maintain for long. I started at 126kg and am now 103.4kg. I almost never eat out, I prepare everything myself. My goal is fat loss while maintaining or slightly increasing muscle mass (making and holding on to slight newbie gains). I've slightly increased strength (all my lifting weights have steadily increased) and the fat loss has been very successful.

I found a lot of great information on Lyle McDonald's Body Recomposition site (DV won't allow link, probably). I keep protein high (150g/day generally at least) and cycle carbs/fats based on whether or not it's a lifting day (lifting days more carbs less fat, non-lifting days less carbs more fats). Emphasize whole foods, almost nothing prepared, only sometimes whole grain crackers or grain cakes or sparing whole grain dark rye bread. Very rare protein powers/supplements except for daily multivitamin and omega-3 oil caps. Tons of baked turkey breast (I love it), and usually a huge salad (100g cabbage, 50g each raw beets, carrot, 1 whole cucumber, homemade oil-free dressing [vinegar, mustard, lemon juice, spices]), and very low/fat-free tvorog (real farm fresh cottage cheese, not the salty glop they sell in the US) which has a 6 to 1 protein to carbs ratio (like greek yogurt, but even better). At least 2 liters of water/day, usually more.

Weight Progress: (red line is an average/smoothing function of the daily weigh-ins, which are in grey).
My goal is to get to and maintain reasonable musculature definition with fairly low ("nothing jiggling" anywhere) fat levels. Probably somewhere around 90kg for me but shape is more important than scale weight.

Thanks again Ginsan I got really into it like never before! It's cool working out I finally found a program that's fun and I am making good progress -
It's the Beginners Boot Camp with the Body Rockers - fun,steady and propper work outs

I am gonna stick with the month program - everyday warm ups, work outs + burn outs of about 20-30 mins in total!

FryingMan - you kick butt!