What's your weekly workout plan like (Lifts and Cardio)?

[TenkRealist]

I've been into fitness for a while but yeah let myself go a little during covid, now getting back to it all. So what's YOUR workout like?

[D_Bone_Steak]

I do a pull, push, legs weight lifting routine. 3 sets of 12-10-8 and then progress in weight if I achieve it or drop set the hell out of it if I don't. That's what I call my heavy cycle. I do that and then do the fun stuff. Same lifts only I divide them by 4 and times it by 3 so that I come out to 75% of what I'm doing. I do 4 sets, and just rep until utter failure. Six-pack abs and I don't even do abs. Is what it is. It's all about progressive overload 3 days on, one day off, and then the 2 different routines in reps and weight seem to be working just fine.

[TenkRealist]

Yeah you don't necessarily need to do ab specific work if you are doing other lifts which does use the abs in one form or another. As long as your bf% is low, you'll see it. Ab work is useless unless you need extra definition.

[D_Bone_Steak]

I wouldn't discount ab work in general though if you want to make them really stand out. I was doing knee raises when I had my captain's chair and that shit gave me a super v thing going on. Lower abs had obliques that kicked out. So if I was all about making my abs pop, I'd to cable crunches for upper abs and knee raises for those lower ones. But I live in America now and there's no point to go all out when... literally nobody around me does.

[D_Bone_Steak]

You're totally right about not needing to be specific to get results as in isolation exercises for a particular thing. I never did arms at all... like literally. Compound exercises still gave me arms. Just like the abs I never worked on.

[TenkRealist]

Yeah. I like the 5x5. I'm more focused on strength anyway

[D_Bone_Steak]

Me, all about hypertrophy. 5 by 5 never really worked for me... to prone to injury that way... at least for me. Ballerina joints and all. I have to get my strength slow like.

[TenkRealist]

Yeah. Do what works for you :)

[HighlyVolatile]

I don't really have a program. I got a prison of home and room and lift beyond my capacity. "Hrrrghh--arrghhh!" Explosive concentrics, slower eccentric. Then I do sprint intervals up and down hills and stairs with weighted vests and pull-ups. But I'm not very disciplined about it. I still do all of it enough each week. I do it when I feel like it.

[TenkRealist]

Well, as long as you're doing something. Take care of your joints :)

[HighlyVolatile]

Easier to state my broader strategy. I'm a big fan of long rest intervals. That doesn't mean we sit our asses down and don't do anything. That means training 8+ hours a day but with long rests between, like professional athletes when we were pros. 15 minutes rest, train like a maniac, then another 15 mins rest, repeat for 8+ hours. It's the polar opposite of bodybuilders who might rest only 60-90 seconds between sets but only work out like 1-4 hours a day. I train like athlete.

[TenkRealist]

Right. As long as you're not pushing yourself too hard and your nutrition is on point, it's all good.

[HighlyVolatile]

Cheers! I got this pic recently. It's not very good but I'm in my 40s, I eat loads of junk food, drink like a maniac, but I make up for most of it training like athlete. I believe in outrunning our fork. I can't eat harder than I sprint. I outsprint my fork.

[TenkRealist]

Yeah if you can do that, great. I can't personally. Not my style. But yeah good work. 👍

[HighlyVolatile]

So I eat anything I want, 25 McD's cheeseburgers if I want, drink anything I want, and I just train longer and harder -- like pro athlete. But I take long rests in between.

[HighlyVolatile]

I think you can do! But I think maybe a lot of fitness is revolving these days around convenience. So I work office job but I can do breaks. I can climb 100 flights of stairs on a little break. Then come back. I think people talk about time in a messed up way like you have time for this and then time for that. Right now we can burn the entire world down! You know, what is time this and time that? My bad, I am crazy person!

[MysticMC]

I've been going to the gym for just over a month now and do 4 days per week about 1 hour per session as I go in the morning before work.
Monday - Usually Chest / Shoulders
Tuesday - Biceps / Triceps & Forearms
Thursday - Legs
Friday - Back / Full Body

Would end each session with a 15 minute sprint on the treadmill but starting with a PT over the next few weeks so hopefully can teach me more stuff

[Anonymous]

One day on, one day off using the T2 isotrainer. I do fast bicep curl for a warmup in 3 sets. Then bicep curl to shoulder press maximum tension, standing press maximum tension, then upright row maximum tension, and I finish of with resisted squats to shoulder raise.

https://www.youtube.com/embed/BAAQTwy23wg

[exitseven]

I usually do 45 minutes of cardio on a bike, elliptical trainer or stair climber. Then I lift for 45 minutes. I try to superset two or three body parts. I do crunches and stretch.

[TenkRealist]

Good work my guy 👍

[Flats-Runner]

I’m just maintaining now. Too risky pushing hard at my age. Lol.

[TenkRealist]

Keep it up my guy 👍