Weekly workout.

[conan_the_cribber]

I've started sucking cock a bit. Dissing people with infinitely more fashion sense than me. Banging euro sluts and bigging up Muslim women.

I go on boxing websites, which I'm repeatedly banned from, because Im so inexplicably retarded I can't take a hint.

I then post metrosexual pictures of myself with homosexual connotations and imagine I earn a huge amount of money (I don't, but as I have the mental age of a feral Romanian gypsy it's a facade I enjoy maintaining).

Often I talk about Toronto like its the party capital of the world. It isn't. In fact I often fantasise about living in other parts of the world that has even a modicum of excitement. Instead I sit in and play Yahtzee with my imaginary friends that I've created to balance my dull, fruitless life.

That was some evil posting there. Who was the naughty boy who stole TMLs account? You can ban him again, or let him in, but posting stuff in someone else's name is a serious forum crime in my eyes. If the precedent is set, then mods can post anything in anybody's name, that they currently don't like. This is a real low blow.

conan

[Goodnight, Irene]

I've started sucking cock a bit. Dissing people with infinitely more fashion sense than me. Banging euro sluts and bigging up Muslim women.

I go on boxing websites, which I'm repeatedly banned from, because Im so inexplicably retarded I can't take a hint.

I then post metrosexual pictures of myself with homosexual connotations and imagine I earn a huge amount of money (I don't, but as I have the mental age of a feral Romanian gypsy it's a facade I enjoy maintaining).

Often I talk about Toronto like its the party capital of the world. It isn't. In fact I often fantasise about living in other parts of the world that has even a modicum of excitement. Instead I sit in and play Yahtzee with my imaginary friends that I've created to balance my dull, fruitless life.

That was some evil posting there. Who was the naughty boy who stole TMLs account? You can ban him again, or let him in, but posting stuff in someone else's name is a serious forum crime in my eyes. If the precedent is set, then mods can post anything in anybody's name, that they currently don't like. This is a real low blow.

conan

I think you will find yourself in quite a minority here. He more than has it coming.

[conan_the_cribber]

I've started sucking cock a bit. Dissing people with infinitely more fashion sense than me. Banging euro sluts and bigging up Muslim women.

I go on boxing websites, which I'm repeatedly banned from, because Im so inexplicably retarded I can't take a hint.

I then post metrosexual pictures of myself with homosexual connotations and imagine I earn a huge amount of money (I don't, but as I have the mental age of a feral Romanian gypsy it's a facade I enjoy maintaining).

Often I talk about Toronto like its the party capital of the world. It isn't. In fact I often fantasise about living in other parts of the world that has even a modicum of excitement. Instead I sit in and play Yahtzee with my imaginary friends that I've created to balance my dull, fruitless life.

That was some evil posting there. Who was the naughty boy who stole TMLs account? You can ban him again, or let him in, but posting stuff in someone else's name is a serious forum crime in my eyes. If the precedent is set, then mods can post anything in anybody's name, that they currently don't like. This is a real low blow.

conan

I think you will find yourself in quite a minority here. He more than has it coming.

You miss the point. TML might be a dick, but it's ok if I say that from my account. It is wrong to grab his account and say it. Otherwise, any mod can think it's right to post any racist, sexist, illegal shit from your account in your name. That is totally wrong.

[Deserter]

You miss the point. TML might be a dick, but it's ok if I say that from my account. It is wrong to grab his account and say it. Otherwise, any mod can think it's right to post any racist, sexist, illegal shit from your account in your name. That is totally wrong.

x2

[Goodnight, Irene]

That was some evil posting there. Who was the naughty boy who stole TMLs account? You can ban him again, or let him in, but posting stuff in someone else's name is a serious forum crime in my eyes. If the precedent is set, then mods can post anything in anybody's name, that they currently don't like. This is a real low blow.

conan

I think you will find yourself in quite a minority here. He more than has it coming.

You miss the point. TML might be a dick, but it's ok if I say that from my account. It is wrong to grab his account and say it. Otherwise, any mod can think it's right to post any racist, sexist, illegal shit from your account in your name. That is totally wrong.

I agree it's totally wrong, but an exception should be made specific to TML.

Seriously, he's that deserving of this.

[whiskey]

Difficult now I have a little boy at nursery. I used to train very seriously for 7 or 8 years in my 20's and went to all the Kerry Kayes / Dorian Yates seminars. Used to train 4 nights a week and then a Sunday AM (legs) and make some impressive gains.

Training legs seperately (and back for that matter) definitely increases the overall package. They are the two largest muscle groups and excercising them to failure released lots of growth hormone into the system, aiding the growth of all the other groups like biceps, arms etc. I never took anything illegal and kind of reached a plateau where I couldnt get much stringer or bigger at 14 stone.

For the last 10 years I have stopped completely any sort of weight training, have shed a stone or two - and just spar lots and lots of rounds every Thursday night and Sunday morning. Typically 2 or 3 hours on the bounce. We jump in and out of the ring every couple of rounds. There is about 6-10 of us typically from Feather to heavyweight and we all fight one another. We just tonk each other.

One or two pro's jump in with us or meet us down there for the workout. Froch, Booth, Macintosh, some MMA guys too have joined in and trained with the 'bum club' and sometimes got a shock or two. When your as crap and unpredictable as we all are you just have no chance at reading us. It's like when the conference team slays a premiership club without any skill, fitness or finesse whatsoever !

['Frilla]

This thread is an old one, it was created in the OS forum, thought id move it here. There some interesting posts here.

Add your current weekly workout.

[jonoevansla]

Typically:-

Mon - Boxing
Tuesday - Shoulders & Traps (primarily behind neck press or dumbel press, with a couple of isolation movements, barbell shrugs)
Wed - Rest Day
Thursday - Chest & Triceps (primarily flat &/or incline bench press, maybe some flyes or dumbell presses. Narrow grip benching, dips, tricep curls)
Friday - Legs (warm up on bike, light squats due to dodgy knees, leg extensions, hamstring curls, calf raises)
Saturday - Back & biceps (warm up with light deadlifts, bent over rows, variations of pull ups. Barbell, dumbell EZ, and hammer curls)
Sunday - Cardio (static bike + floor to ceiling ball workout or very occaissionaly a run).

I only use free weights as I train at home in my cellar (apart from boxing on Monday). I usually train heavy, although I always train to how my body feels. I typically do 2-3 excercises per muscle group.

[Poncey]

Monday shoulders, abs and CV
Tues chest and tris abs and CV
Wed Muay Thai
Thurs or Fri Muay Thai
Sat BJJ
Sun back and bis abs and CV

My reformed week:

Monday push functional exercises and core
Tues BJJ
Wed rest
Thurs BJJ
Friday BJJ
Sat BJJ
Sun pull functional exercises and core

['Frilla]

Was just wondering, Whats everyones weekly routine at the gym?

A typical week for me:

Monday: Boxing, then weights: Back, and Biceps.

Tuesday: Shoulders(60 mins)/Cardio(30 mins)

Wednesday: Boxing.

Thursday: Legs(60 mins)/Cardio(30 mins)

Friday: Chest and Triceps(60 mins)/Cardio(30 mins)

Saturday: Morning run, abs workout.

Sunday: Rest.

Ive also reformed my routine.

Mon: Legs
Tues: Chest and Biceps
Wednesday: Rest
Thursday: Back and Triceps
Friday: Shoulders and Hamstrings
Saturday: Boxing
Sunday: Rest.

Its alot more settled down from earlier this year as you can see at the top.

[alexpaterson]

Monday- Circuit training, full body workout.
Tuesday- 3x3 Shadow, bag and skip before a quick circuit finished with some skill work.
Wednesday- Same as Monday
Thursday- Generally same as Tuesday
Friday- Long run, bag work and ab blast
Saturday- full body workout, bag, abs blast
Sunday- Sparring

Often differs with the different trainers, also aim to get 4/5 short 2.5 miles runs in a week

[jonoevansla]

A fair variety of workouts identified on this thread - just wondering what are your training goals?

I'm 38 now and have spent most of the last 25yrs training for size / strength, initially to help with rugby, but over the last 10yrs or so just as a means of keeping in shape. In my late 30s I've become more concerned with getting leaner, and improving general fitness (but attempting to maintain muscle mass). I suppose my goal is to be reasonably lean at around 15 stone, and being fit enough to box 3rounds without blowing out of my arse!

[dajuggernaut]

I started working out again. I used to fit in high school and now that I'm 22 I've kind of let myself go. Not anything bad but I started to get a little beer/food belly that was never there. My school offers a free gym so I started to take advantage of it. Been doing this since late August.

My ultimate goal is to get abs. Lots of guys have good arms/chest but I feel that abs is the greatest badge of honor to show you're in shape. Not to mention ladies love it. Here's my weekly routine, I've gotten pretty serious about it. The lifting workout comes from this...
http://www.defrancostraining.com/articl ... part1.html
The ab workout is from a former high school teammate who is ripped.

Monday:
3 mile run
A. Dumbbell bench press (3-4 sets of 6-10)
B. Incline dumbbell bench press (3-4 sets of 6-10 reps)
C. Chest supported rows (4 sets of 10-15 reps)
D. Rope pulls to throat (2-3 sets of 12-15 reps)
E. Dumbbell side bends (3-4 sets of 8-15 reps)
300 crunches with a 10 pound weight. 3 sets of 100 reps.

Wednesday:
3 mile run
A. Squats (work up to max rep set of 5)
B. Leg Press (3-4 sets of 8-15 reps)
C. Leg Curls (3-4 sets of 6-10 reps)
D. Heavy dumbbell holds (3 sets of timed sets)
300 crunches with a 10 pound weight. 3 sets of 100 reps.

Friday:
3 mile run
A. Barbell bench press (3-4 sets of 6-10)
B. Dumbbell triceps extensions (3-4 sets of 5-10 reps)
C. Lat pulldowns (4 sets of 8-12 reps)
D. Dumbbell shrugs (3 sets of 10-15 reps)
E. Dumbbell curls (3 sets of 8-10 reps)
300 crunches with a 10 pound weight. 3 sets of 100 reps.

Tuesday/Thursday/Saturday are the same:
3 mile run
300 crunches with a 10 pound weight. 3 sets of 100 reps.
Six inches (3 sets for 1:30)
Planks front (3 sets 1:30)
Planks side (3 sets for 1:00)
300 crunches with a 10 pound weight. 3 sets of 100 reps before bed.

Sunday:
5 mile run
300 crunches with a 10 pound weight. 3 sets of 100 reps.

Also 3 sets of 33 push-ups
50 leg lifts, butterflys, and leg crosses in a row without stopping then hold for 20 seconds every night before bed.

I've also changed my diet. Marlin would be proud.

[GAV]

I started working out again. I used to fit in high school and now that I'm 22 I've kind of let myself go. Not anything bad but I started to get a little beer/food belly that was never there. My school offers a free gym so I started to take advantage of it. Been doing this since late August.

My ultimate goal is to get abs. Lots of guys have good arms/chest but I feel that abs is the greatest badge of honor to show you're in shape. Not to mention ladies love it. Here's my weekly routine, I've gotten pretty serious about it. The lifting workout comes from this...
http://www.defrancostraining.com/articl ... part1.html
The ab workout is from a former high school teammate who is ripped.

Monday:
3 mile run
A. Dumbbell bench press (3-4 sets of 6-10)
B. Incline dumbbell bench press (3-4 sets of 6-10 reps)
C. Chest supported rows (4 sets of 10-15 reps)
D. Rope pulls to throat (2-3 sets of 12-15 reps)
E. Dumbbell side bends (3-4 sets of 8-15 reps)
300 crunches with a 10 pound weight. 3 sets of 100 reps.

Wednesday:
3 mile run
A. Squats (work up to max rep set of 5)
B. Leg Press (3-4 sets of 8-15 reps)
C. Leg Curls (3-4 sets of 6-10 reps)
D. Heavy dumbbell holds (3 sets of timed sets)
300 crunches with a 10 pound weight. 3 sets of 100 reps.

Friday:
3 mile run
A. Barbell bench press (3-4 sets of 6-10)
B. Dumbbell triceps extensions (3-4 sets of 5-10 reps)
C. Lat pulldowns (4 sets of 8-12 reps)
D. Dumbbell shrugs (3 sets of 10-15 reps)
E. Dumbbell curls (3 sets of 8-10 reps)
300 crunches with a 10 pound weight. 3 sets of 100 reps.

Tuesday/Thursday/Saturday are the same:
3 mile run
300 crunches with a 10 pound weight. 3 sets of 100 reps.
Six inches (3 sets for 1:30)
Planks front (3 sets 1:30)
Planks side (3 sets for 1:00)
300 crunches with a 10 pound weight. 3 sets of 100 reps before bed.

Sunday:
5 mile run
300 crunches with a 10 pound weight. 3 sets of 100 reps.

Also 3 sets of 33 push-ups
50 leg lifts, butterflys, and leg crosses in a row without stopping then hold for 20 seconds every night before bed.

I've also changed my diet. Marlin would be proud.

You should do your running after your weights to maximise fat loss. Without getting too scientific about it, your body burns fats and carbs to fuel your activities. Resistance training predominantly uses carbohydrates followed by fat. Cardio training at a steady state predominantly uses fats followed by carbs, because your body needs oxygen to burn off the fat. So, after a workout your body has depleted its glycogen stores, and this then pushes the ratio of fat used to carb used further in favour of fat during cardio training.

[Deserter]

I started working out again. I used to fit in high school and now that I'm 22 I've kind of let myself go. Not anything bad but I started to get a little beer/food belly that was never there. My school offers a free gym so I started to take advantage of it. Been doing this since late August.

My ultimate goal is to get abs. Lots of guys have good arms/chest but I feel that abs is the greatest badge of honor to show you're in shape. Not to mention ladies love it. Here's my weekly routine, I've gotten pretty serious about it. The lifting workout comes from this...
http://www.defrancostraining.com/articl ... part1.html
The ab workout is from a former high school teammate who is ripped.

Monday:
3 mile run
A. Dumbbell bench press (3-4 sets of 6-10)
B. Incline dumbbell bench press (3-4 sets of 6-10 reps)
C. Chest supported rows (4 sets of 10-15 reps)
D. Rope pulls to throat (2-3 sets of 12-15 reps)
E. Dumbbell side bends (3-4 sets of 8-15 reps)
300 crunches with a 10 pound weight. 3 sets of 100 reps.

Wednesday:
3 mile run
A. Squats (work up to max rep set of 5)
B. Leg Press (3-4 sets of 8-15 reps)
C. Leg Curls (3-4 sets of 6-10 reps)
D. Heavy dumbbell holds (3 sets of timed sets)
300 crunches with a 10 pound weight. 3 sets of 100 reps.

Friday:
3 mile run
A. Barbell bench press (3-4 sets of 6-10)
B. Dumbbell triceps extensions (3-4 sets of 5-10 reps)
C. Lat pulldowns (4 sets of 8-12 reps)
D. Dumbbell shrugs (3 sets of 10-15 reps)
E. Dumbbell curls (3 sets of 8-10 reps)
300 crunches with a 10 pound weight. 3 sets of 100 reps.

Tuesday/Thursday/Saturday are the same:
3 mile run
300 crunches with a 10 pound weight. 3 sets of 100 reps.
Six inches (3 sets for 1:30)
Planks front (3 sets 1:30)
Planks side (3 sets for 1:00)
300 crunches with a 10 pound weight. 3 sets of 100 reps before bed.

Sunday:
5 mile run
300 crunches with a 10 pound weight. 3 sets of 100 reps.

Also 3 sets of 33 push-ups
50 leg lifts, butterflys, and leg crosses in a row without stopping then hold for 20 seconds every night before bed.

I've also changed my diet. Marlin would be proud.

You should do your running after your weights to maximise fat loss.

x2 and there are far more effective way to target your abs than volume crunches like that.

[dajuggernaut]

I started working out again. I used to fit in high school and now that I'm 22 I've kind of let myself go. Not anything bad but I started to get a little beer/food belly that was never there. My school offers a free gym so I started to take advantage of it. Been doing this since late August.

My ultimate goal is to get abs. Lots of guys have good arms/chest but I feel that abs is the greatest badge of honor to show you're in shape. Not to mention ladies love it. Here's my weekly routine, I've gotten pretty serious about it. The lifting workout comes from this...
http://www.defrancostraining.com/articl ... part1.html
The ab workout is from a former high school teammate who is ripped.

Monday:
3 mile run
A. Dumbbell bench press (3-4 sets of 6-10)
B. Incline dumbbell bench press (3-4 sets of 6-10 reps)
C. Chest supported rows (4 sets of 10-15 reps)
D. Rope pulls to throat (2-3 sets of 12-15 reps)
E. Dumbbell side bends (3-4 sets of 8-15 reps)
300 crunches with a 10 pound weight. 3 sets of 100 reps.

Wednesday:
3 mile run
A. Squats (work up to max rep set of 5)
B. Leg Press (3-4 sets of 8-15 reps)
C. Leg Curls (3-4 sets of 6-10 reps)
D. Heavy dumbbell holds (3 sets of timed sets)
300 crunches with a 10 pound weight. 3 sets of 100 reps.

Friday:
3 mile run
A. Barbell bench press (3-4 sets of 6-10)
B. Dumbbell triceps extensions (3-4 sets of 5-10 reps)
C. Lat pulldowns (4 sets of 8-12 reps)
D. Dumbbell shrugs (3 sets of 10-15 reps)
E. Dumbbell curls (3 sets of 8-10 reps)
300 crunches with a 10 pound weight. 3 sets of 100 reps.

Tuesday/Thursday/Saturday are the same:
3 mile run
300 crunches with a 10 pound weight. 3 sets of 100 reps.
Six inches (3 sets for 1:30)
Planks front (3 sets 1:30)
Planks side (3 sets for 1:00)
300 crunches with a 10 pound weight. 3 sets of 100 reps before bed.

Sunday:
5 mile run
300 crunches with a 10 pound weight. 3 sets of 100 reps.

Also 3 sets of 33 push-ups
50 leg lifts, butterflys, and leg crosses in a row without stopping then hold for 20 seconds every night before bed.

I've also changed my diet. Marlin would be proud.

You should do your running after your weights to maximise fat loss. Without getting too scientific about it, your body burns fats and carbs to fuel your activities. Resistance training predominantly uses carbohydrates followed by fat. Cardio training at a steady state predominantly uses fats followed by carbs, because your body needs oxygen to burn off the fat. So, after a workout your body has depleted its glycogen stores, and this then pushes the ratio of fat used to carb used further in favour of fat during cardio training.

I have always been taught to run first. Running burns the muscle and lifting tightens up the muscles.

[dajuggernaut]

I started working out again. I used to fit in high school and now that I'm 22 I've kind of let myself go. Not anything bad but I started to get a little beer/food belly that was never there. My school offers a free gym so I started to take advantage of it. Been doing this since late August.

My ultimate goal is to get abs. Lots of guys have good arms/chest but I feel that abs is the greatest badge of honor to show you're in shape. Not to mention ladies love it. Here's my weekly routine, I've gotten pretty serious about it. The lifting workout comes from this...
http://www.defrancostraining.com/articl ... part1.html
The ab workout is from a former high school teammate who is ripped.

Monday:
3 mile run
A. Dumbbell bench press (3-4 sets of 6-10)
B. Incline dumbbell bench press (3-4 sets of 6-10 reps)
C. Chest supported rows (4 sets of 10-15 reps)
D. Rope pulls to throat (2-3 sets of 12-15 reps)
E. Dumbbell side bends (3-4 sets of 8-15 reps)
300 crunches with a 10 pound weight. 3 sets of 100 reps.

Wednesday:
3 mile run
A. Squats (work up to max rep set of 5)
B. Leg Press (3-4 sets of 8-15 reps)
C. Leg Curls (3-4 sets of 6-10 reps)
D. Heavy dumbbell holds (3 sets of timed sets)
300 crunches with a 10 pound weight. 3 sets of 100 reps.

Friday:
3 mile run
A. Barbell bench press (3-4 sets of 6-10)
B. Dumbbell triceps extensions (3-4 sets of 5-10 reps)
C. Lat pulldowns (4 sets of 8-12 reps)
D. Dumbbell shrugs (3 sets of 10-15 reps)
E. Dumbbell curls (3 sets of 8-10 reps)
300 crunches with a 10 pound weight. 3 sets of 100 reps.

Tuesday/Thursday/Saturday are the same:
3 mile run
300 crunches with a 10 pound weight. 3 sets of 100 reps.
Six inches (3 sets for 1:30)
Planks front (3 sets 1:30)
Planks side (3 sets for 1:00)
300 crunches with a 10 pound weight. 3 sets of 100 reps before bed.

Sunday:
5 mile run
300 crunches with a 10 pound weight. 3 sets of 100 reps.

Also 3 sets of 33 push-ups
50 leg lifts, butterflys, and leg crosses in a row without stopping then hold for 20 seconds every night before bed.

I've also changed my diet. Marlin would be proud.

You should do your running after your weights to maximise fat loss.

x2 and there are far more effective way to target your abs than volume crunches like that.

Have any tips?

[Deserter]

You should do your running after your weights to maximise fat loss.

x2 and there are far more effective way to target your abs than volume crunches like that.

Have any tips?

http://gizmodo.com/5709916/4+hour-body-+-six-minute-abs

[dajuggernaut]

Thanks! Have you tried these yourself?

['Frilla]

Pretty solid routine you have there Juggy, plus a good diet.

Marlin would indeed be proud of you.

[Deserter]

Thanks! Have you tried these yourself?

Yep, though to be honest I largely rely a lot on the abs getting a natural work-out through a lot of the other exercises I do such as squats. I've recently bought a set of gymnastic rings and I'm finding that all the movements there, whether it's press-ups, dips or L-sits are awesome for core work

[dajuggernaut]

Pretty solid routine you have there Juggy, plus a good diet.

Marlin would indeed be proud of you.

I drank and had a burrito last night.

Actually I'm sure Marlin would be proud of that too. :)

[dajuggernaut]

Thanks! Have you tried these yourself?

Yep, though to be honest I largely rely a lot on the abs getting a natural work-out through a lot of the other exercises I do such as squats. I've recently bought a set of gymnastic rings and I'm finding that all the movements there, whether it's press-ups, dips or L-sits are awesome for core work

Thanks!

[The Irish Assassin]

I now have a very faint 6-pack. 8)

['Frilla]

Pretty solid routine you have there Juggy, plus a good diet.

Marlin would indeed be proud of you.

I drank and had a burrito last night.

Actually I'm sure Marlin would be proud of that too. :)