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Post your workout schedule. How often do you work out? PC geeks stay fit too!

Post your workout routine. How often do you work out?

  • Once a week

  • 2-3 days a week

  • 3-4 days a week

  • 5-6 days a week

  • Daily

  • I don't exercise.

  • A few times a month.

Results are only viewable after voting.
Apocalypse23

Apocalypse23

Golden Member
I thought I'd get some thoughts of the AT gym fanatics and work out hobbyists. I've been working out at the gym since I was 20. It's kept me healthy and I also enjoy it as a hobby and pass time, also helps to alleviate stress, boosts confidence and makes your body feel and be great.

My workout schedule has been pretty consistent with some changes over the years but lately since I've been on a more maintaining/leaning regiment, I've seen some good results.

I would go 4-5 times to the gym per week, but now I have it shortened to 3-4 times per week with a day of rest in between.

Day 1:
-15 min intense Cardio, incline level 1.5, treadmill speed avg 6.8 (varying speed from 6.5 constant to 8.0). I make sure to run 1.5 miles on the treadmill.--This really works out a good sweat and gets the blood pumping I find.
-Chest: flat bench (barbell), incline bench (barbell), Machine Flyes (Peck Deck)
Alternate: flat dumbbell bench, incline dumbbell bench, Chest Press Machine (incline/decline/flat), Cable Crossover Machine
-Abs: standard ab crunches, variable ab crunches (sides), Vertical Knee Raise Machine

Day3:
-15 min intense Cardio, incline level 1.5, treadmill speed avg 6.8 (varying speed from 6.5 constant to 8.0). I make sure to run 1.5 miles on the treadmill.
-Back: T-Bar Rows(my favourite),Lat Pulldowns, Seated Pulley Rows, Assisted Dip, Chin Up Machine
-Abs: standard ab crunches, variable ab crunches (sides), Vertical Knee Raise Machine
-Traps: Standing Barbell shrugs, standing Dumbbell shrugs
-May combine shoulders or not

Day:4:
-15 min intense Cardio, incline level 1.5, treadmill speed avg 6.8 (varying speed from 6.5 constant to 8.0). I make sure to run 1.5 miles on the treadmill.
-Legs:Leg Press, Leg Extensions,Lying Leg Curls,Calf Raises on Leg Press Machine - Machine Exercise Calf Raises on Leg Press Machine, Dumbbell calf raises
-Shoulders:Seated Dumbbell Press, Side Lateral Raises,Bent Lateral Raises, Reverse Pec Dec Flyes, Barbell Upright Rows (alternate combinations week to week)

Day5:-15 min intense Cardio, incline level 1.5, treadmill speed avg 6.8 (varying speed from 6.5 constant to 8.0). I make sure to run 1.5 miles on the treadmill.
-Squats (barbell)
-Triceps:skull crusher (my fav), Triceps Pushdowns With V-Bar Attachment, Triceps Pushdowns, Dips Triceps Version,Tricep Dumbbell Extensions (my fav), triceps dips by leaning on bench (Alternate most of these)
-Biceps: Alternate Hammer Curls, Seated dumbbell curls, standing barbell curls
-Abs

Day6 or 7:
May do just cardio or catch up on missed exercises, or rest...

This workout varies a lot and I often mix and match some exercises to fit my timing needs, etc. For example, I may cut cardio on a day of heavy lifting, then do cardio the other day. Lately I've been warming up 6 minutes on the treadmill before I hit the weights, then I come back to finishing my 15 minutes of cardio after the heavy weights, whatever works for you..

Post yours.
 
I lift 3x/week for 45 mins-1hr session... 4-5x/week cardio 1x rowing 1x elliptical/bike/stairs 2-3x running also for 45mins-1hr unless I'm doing hiit. All workouts followed by 15 mins of stretching. When I'm not cutting, I do 2-3x cardio/week instead of 4-5.
 
I lift 6 days a week for 1 to 1.5 hours a session. Basic bodybuilding split with a 2 mile run on the treadmill at the beginning of every session.

Mon - Biceps/triceps
Tues - Chest
Wed - Legs
Thurs - Shoulders
Fri - Back
Sat - Extra session for whatever I feel I need work on

Most people here would frown on the way I work out I guess, but it works for me.
 
SlitheryDee said:
I lift 6 days a week for 1 to 1.5 hours a session. Basic bodybuilding split with a 2 mile run on the treadmill at the beginning of every session.

Mon - Biceps/triceps
Tues - Chest
Wed - Legs
Thurs - Shoulders
Fri - Back
Sat - Extra session for whatever I feel I need work on

Most people here would frown on the way I work out I guess, but it works for me.
Click to expand...

My split and schedule are nearly identical to yours, although I only work out five days/week:

Sun - Shoulders
Mon - Biceps/triceps
Tues - Legs
Wed - Off
Thurs - Chest
Fri - Back
Sat - Off

I find that having two to three days between my shoulder + biceps/triceps routines and my chest workout allows for adequate recovery of those muscles; anything less than that, and my bench numbers noticeably suffer.

I've tried one day on, one day off routines, but prefer the above to that. I also prefer the BB-like split, as it better meets my personal goals than would something like a push/pull or upper/lower split.
 
Usually four days a week, M/W/F/Sa. 30 minutes of cardio and 45-60 minutes of lifting per day.

Apparently some moron locked the doors to my apartment complex's gym this weekend though, so I guess I'm not going today or tomorrow.
 
W/F/Su. As much cardio as my legs can take, always work the belly.

I'm working on finding upper body lifts that don't mess with my wrists.
 
I don't need a gym I'm built like a linebacker. I do run 45 min in zone 4 on heart rate monitor 6x a week. Sometimes I'll mix it up if I'm feeling real froggy with 6 x 100 meter sprints afterwords.
 
Full body workout with weights 2x a week - Monday & Friday. Monday emphasizing compound movements with barbells, Fridays all dumbbells. Run Tues, Weds, Thurs and long run on Saturday. Sunday completely off
 
I lift heavy compounds Tuesday, Thursday, Saturday. Wednesday, Friday, and hopefully Sunday, I like to get some general cardio and cross training in. You can refer to my journal if you're interested.
 
Typically I'm in the gym twice per week and I run 7-8 times per week (one long run, one medium long, one threshold/V02 max run, one steady run, 4 recovery runs). Here's a sample week I did at the start of March:

Monday - Core strength (AM), Easy run - 6 miles (PM)
Tuesday - Easy run - 4 miles (AM), 10 miles with 5 miles @ 1/2 marathon pace (5:51/mile) (PM)
Wednesday - Midweek long run 15 miles (PM)
Thursday - Core strength (AM), Easy run - 6 miles (PM)
Friday - 13 miles (AM)
Saturday - 6 miles (AM)
Sunday - long run 17 miles (AM)

Total: 77 miles

I post all of my workouts in the 25,000 Miles for AT thread (see my sig).
 
InflatableBuddha said:
Typically I'm in the gym twice per week and I run 7-8 times per week (one long run, one medium long, one threshold/V02 max run, one steady run, 4 recovery runs). Here's a sample week I did at the start of March:

Monday - Core strength (AM), Easy run - 6 miles (PM)
Tuesday - Easy run - 4 miles (AM), 10 miles with 5 miles @ 1/2 marathon pace (5:51/mile) (PM)
Wednesday - Midweek long run 15 miles (PM)
Thursday - Core strength (AM), Easy run - 6 miles (PM)
Friday - 13 miles (AM)
Saturday - 6 miles (AM)
Sunday - long run 17 miles (AM)

Total: 77 miles

I post all of my workouts in the 25,000 Miles for AT thread (see my sig).
Click to expand...

F me...that's more mileag than I was thinking you did. You're training for Boston now right? Do you ever find yourself lacking from a true off-day?
 
At the moment, a typical week for me looks like this:

Monday - 45min light gym, mostly upper body and core.
Tuesday - 90-120min hard ride with 8min hill repeats.
Wednesday - 90-120min medium, tempo ride.
Thursday - 90min lighter, endurance pace ride.
Friday - 45min light gym, mostly upper body and core.
Saturday - 3.5-4hr hard ride at race pace.
Sunday - 3-4hr lighter endurance pace ride.

I also try to stretch for 15min after each session.
 
I lift T/U/Sa and I have football practice M/T/Sa it's going pretty good so far. But I'm sure later today it'll be a different story... lift+practice days are killer.
 
Pretty much every day here. We run 5 or so times a week. I do strength work 2 days a week. And now I'm going to be working some yoga (hatha) into my routine. I like to keep my body moving.
 
RagingBITCH said:
F me...that's more mileag than I was thinking you did. You're training for Boston now right? Do you ever find yourself lacking from a true off-day?
Click to expand...

Not Boston - I tried registering 5 months prior and the race was already full 🙁. I'm training for Vancouver on May 2.

As far as rest days, I did take 4 in a row when I got sick a few weeks ago, and I did take one per week back in January when I was coming off an injury. I'll take one this week coming up as it's a taper week.

Generally though, I'm feeling more energized and fitter now that I'm running more, compared to my last cycle when I trained 6 days per week and had a rest day every week. As long as I go pretty slowly on the recovery runs, it seems to work well. Hard/easy really works for me. I think I'm lacking sleep more than anything 😛.
 
InflatableBuddha said:
Not Boston - I tried registering 5 months prior and the race was already full 🙁. I'm training for Vancouver on May 2.

As far as rest days, I did take 4 in a row when I got sick a few weeks ago, and I did take one per week back in January when I was coming off an injury. I'll take one this week coming up as it's a taper week.

Generally though, I'm feeling more energized and fitter now that I'm running more, compared to my last cycle when I trained 6 days per week and had a rest day every week. As long as I go pretty slowly on the recovery runs, it seems to work well. Hard/easy really works for me. I think I'm lacking sleep more than anything 😛.
Click to expand...

Is there any other state of being...? 😛
 
Last edited:
I work out twice a day, 7 days a week.

Monday: Run/Bike HIIT (AM), Chest - (6x4) Flat, Incline, Decline Bench - Flat, Incline Flies 12x3 (Dumbbell), Decline Cable Flies (8x3) I usually throw in some cable flies as well just to keep the blood flowing.

Tuesday: Run/Bike HIIT (AM), Back - Pullups til failure x3, Wide Lat Pulldowns 6x4, T-Bar Rows 12x3, Bent over Row 8x3, Deadlift 3x3 (once a week)

Wednesday: Run/Bike HIIT (AM), Legs - Squat 6x4, Hip Sled 12x3, Romanian Deadlift 10x3, Leg Extension 30,25,20 superset with Leg Curl 30,25,20

Thursday: Run/Bike HIIT (AM), Shoulders - Overhead Press 8x3, Front Raise 16,12,8; Lateral Raise 16,12,8; Bent-Over Cable Crossovers for Rear Delt 12,10,8; Shrugs 15x5, Upright row 6x4

Friday: Run/Bike HIIT (AM), Various Tricep, Bicep, and Forearm exercises.

Saturday: Run/Bike/Golf (AM), Box, Grapple, Jiu-Jitsu, Basketball

Sunday: Repeat Day 1 or add another sport day.


I add in lots of different drop sets/supersets to keep my muscles in check. I play golf about 4-6 times a week. I would like to think that I'm one of the more active people I know. I started exercising the summer of my sophomore year in high school weighing 265 lbs and had zero muscle. I got really serious a year later in the summer before my senior year. I now weigh 195 lbs and have 11.2% bodyfat. I have a ways to go before my abdominals are visible but i'm determined to be fit before leaving to college this fall!
 
I generally try to do pushups and pullups every day that I can, in a grease-the-groove sort of way. I miss occasionally because of long commuting days or if I'm zapped after a long weekend run. I normally run 3 or 4 days per week, wherever it fits. I'd do more, but I'm lazy and don't have great access to weights, etc. I also like that I can keep my routine up almost anywhere since so little equipment is needed.

Megatomic said:
I do strength work 2 days a week. And now I'm going to be working some yoga (hatha) into my routine. I like to keep my body moving.
Click to expand...

Don't forget to keep posting your numbers in the pushups and pullups threads 😉 The yoga sounds cool, I have been thinking for a while that that would be fun to try.
 
Whoah, I've completely forgotten to post my strength work in those threads. My volume has gone down to compensate for the increase in my running, and when the yoga goes full swing it'll go down even more. Hatha yoga promises increases in strength. We shall see. Even if it doesn't I won't care, I need the increased flexibility most of all.
 
I have two.

M: Legs
T: Shoulders/Tri
R: Back/Bi
F: Chest
S: Forearms/calves/whatever I feel like destroying.
With cardio on (M,W, F/S)

Or:

M: Squat bench deadlift
W: Squat press cleans
F: squat bench deadlift.
 
I run, averages out to 2 miles a day (most of that is on the weekends), squat, dead lift, bench and do chin ups with a overhand grip. Hits pretty much everything I can think of and doesn't take more than 40 mins per day.
 
I started doing cardio but I'm just walking for 30 mins or so. Is that considered a workout? Otherwise I'm just lifting maybe 4-5 days a week. Lift heavy 2 days and 3 days of 3 higher rep days.
 
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