This is a discussion on Exercise within the North American Sports forums, part of the Sports Forums category; What kind of exercise/sports/athletic recreation do you do?
I lift weights, and try to run if I can get over ...
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What kind of exercise/sports/athletic recreation do you do?
I lift weights, and try to run if I can get over my laziness and hatred of cardiovascular exercise. Also, I might occasionally play basketball, softball, or football (American)
What do you do?
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I lift 3 days a week and do cardio another 1-2 days. Since my work sked. is crazy, I usually do a total body routine that hits all the major muscle groups. I focus on compound multi-joint exercises like squats and deadlifts and rarely do any isolation exercises like curls or triceps extensions; maybe 1 exercise for biceps and 1 for triceps each week. I keep my rest periods short, no longer than 60-75 seconds and will also throw in some supersets to really get my heart rate up. It's also good b/c like D, I despise cardio so by doing this type of routine, I don't have to worry about doing cardio. If I skip a cardio session, it's not the end of the world.
Let me know what programs you guys follow. Where do you guys get your info. from?
I do weights bout 3 times a week, used to run on the other days, but im going to go cycling from now on insted of running. I also go for a kick around in the park on weekends.. football(soccer) and rugby. I do a hell of a lot of walking aswell.
My lifting routine is as follows. I'll give the weights I used to do at my apex 3 months ago. I'm a little weaker now:
Day 1: Chest
Flat bench press: 12 reps at 135, 10 reps at 185, 8 reps at 225, 4 reps at 275
Incline dumbell press: 12 reps at 70, 10 reps at 80, 8 reps at 90
Decline bench press: 12 reps at 135, 10 reps at 185, 8 reps at 225
Fly machine: 12 reps at 140, 10 reps at 160, 8 reps at 180
depending on how I feel, I'll do dumbell flys on an incline bench: 12 reps at 30, 10 reps at 35, 8 reps at 40
Day 2: Back and shoulders
Dumbell rows: 12 reps at 85, 10 reps at 95, 8 reps at 105
Lat pulldowns: 12 reps at 140, 10 reps at 160, 8 reps at 180
Seated cable rows: 12 reps at 150, 10 reps at 170, 8 reps at 190
Dumbell shoulder presses: 12 reps at 60, 10 reps at 70, 8 reps at 80
Dumbell front raises: 12 reps at 30, 10 reps at 35, 8 reps at 40
Dumbell lateral raises: same as front raises
Day 3: Arms
Barbell curls: 12 reps at 65, 10 reps at 85, 8 reps at 105
Preacher curls: 12 reps at 40 plus bar, 10 reps at 60 plus bar, 8 reps at 80 plus bar
Hammer curls: 12 reps at 40, 10 reps at 45, 8 reps at 50
Tricep pushdowns: 12 at 70, 10 at 80, 8 at 90
Tricep extensions: same as pushdowns
One-armed extensions, palms up: 12 at 50, 10 at 60, 8 at 70
Day 4: Rest
Repeat
I dont get info from anywhere...this is just the routine that I got on from years of fooling around and figuring out what works for me
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I am back to weightlifting and was doing about 50 mins of cardio along with an hr of lifting, but I have now cut out the cardio all together because I just look at like I have bulked up and now am lifting. I think that I was starting to burn muscle and was basicly getting nowhere with the cardio, so I stopped it all together. I have noticed some pretty good gains since I am back from my injury and am almost where I was when stopped.
I am benching with dumb bells and not using the barbell. I don't have a spotter and am quickly liking the dumbbell prsses a lot more. I do arms and shoulders one day and back and chest the next. I don't do my legs yet because well I hurt myself doing deads. I could do presses but I am just not ready to do legs yet. I might start back slowly only doing kickbacks and presses, but only a few sets.
I didn't think I would get this drive back again to workout. Even when I first started back I got sick and was like, damn that is not how I remember feeling. It quicky went away however and now I look forward to my workout days.
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I get like 20 midgets in a room and beat the hell out of them.
Trust me, it sounds easy but its not. Its a great workout.
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My lifting routine is as follows. I'll give the weights I used to do at my apex 3 months ago. I'm a little weaker now:
Day 1: Chest
Flat bench press: 12 reps at 135, 10 reps at 185, 8 reps at 225, 4 reps at 275
Incline dumbell press: 12 reps at 70, 10 reps at 80, 8 reps at 90
Decline bench press: 12 reps at 135, 10 reps at 185, 8 reps at 225
Fly machine: 12 reps at 140, 10 reps at 160, 8 reps at 180
depending on how I feel, I'll do dumbell flys on an incline bench: 12 reps at 30, 10 reps at 35, 8 reps at 40
Day 2: Back and shoulders
Dumbell rows: 12 reps at 85, 10 reps at 95, 8 reps at 105
Lat pulldowns: 12 reps at 140, 10 reps at 160, 8 reps at 180
Seated cable rows: 12 reps at 150, 10 reps at 170, 8 reps at 190
Dumbell shoulder presses: 12 reps at 60, 10 reps at 70, 8 reps at 80
Dumbell front raises: 12 reps at 30, 10 reps at 35, 8 reps at 40
Dumbell lateral raises: same as front raises
Day 3: Arms
Barbell curls: 12 reps at 65, 10 reps at 85, 8 reps at 105
Preacher curls: 12 reps at 40 plus bar, 10 reps at 60 plus bar, 8 reps at 80 plus bar
Hammer curls: 12 reps at 40, 10 reps at 45, 8 reps at 50
Tricep pushdowns: 12 at 70, 10 at 80, 8 at 90
Tricep extensions: same as pushdowns
One-armed extensions, palms up: 12 at 50, 10 at 60, 8 at 70
Day 4: Rest
Repeat
I dont get info from anywhere...this is just the routine that I got on from years of fooling around and figuring out what works for me
Hmmmmm, you are offically strong. That aint easy shit.
Ok, I offically dont want to fight Mister D. It wouldnt be easy.
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I would post my weights but seeing how I am only 5'5 it isn't going to be anywhere near that. I will say that I can curl 70 lbs for sets. For my size I guess that isn't bad seeing how a month ago I was struggling with 30 lol.
Mister D, that is some heavy weights. How tall are you and what do you weigh?
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