Gym training routines

[YODA]

Hi all

 

Anyone care to post their current gym routine? Together with your intended goals i.e. Strength, Endurance etc?

 

Here's mine at the moment.

 

Strength training routine - based primarily around compound exercises using a two way split routine - training three times per week.

 

- All exercises are done with a 4 second eccentric phase & 2 second concentric phase.

 

Aerobic training - working on aerobic endurance with a short interval section at the end of routine A.

 

I'm also currently running twice per week - one 5 mile steady pace run and one interval session up lots of steps.

 

Routine A : Back / Chest / Shoulders

 

5 minute skipping warmup : 5 minute joint rotations & light stretching

 

* The following are done as 1 warm up set & 2 work sets to failure in the 6-10 rep range.

 

1. Chest press - vertical chest press machine

 

2. Dumbell inclined press

 

3. Wide parallel grip lat pulldown to front

 

4. Close grip parallel lat pulldown to front

 

5. Machine pullover

 

6. Seated shoulder press

 

7. Lateral Dumbell raise

 

After that... Cardio time...

 

5 Minutes skipping

 

15 minutes reclined cycle (Working at heart rate 156bpm)

 

5 minutes Skipping

 

15 minutes cross trainer (Again working at 156bpm)

 

5 minutes skipping

 

10 minutes steady state running on the treadmill at 11km/h

 

6 x 1min sprints on the tradmill on full speed (16km/h) and 6% incline. (30 seconds rest between).

 

Warm down - curl up in the corner of the gym in foetal position sucking thumb for 15 minutes.

 

Routine B : Legs / Biceps / Triceps

 

Warm up: 5 minutes skipping

 

1. Full squat - 3 x 15

 

2. Either (alternating with each session)

 

a. Bent leg deadlift - 3 x 10-15 ; Leg Press - 3 x 10

 

b. Power clean - 3 x 10-15

 

3. Lying leg curl

 

4. EZ bar curl

 

5. Machine tricpes dip

 

Cardio time.... (Less intensive 'cos my legs are DEAD now!)

 

5 minutes skipping

 

20 minutes reclined cycle (150bpm)

 

10 minutes Concept II Rower at 2min/500m

 

5 minutes skipping

 

---- so, there you have it.

 

p.s. Oh yeah - I do Martial Arts too

 

 

 

_________________

 

YODA

 

2nd Degree Black Belt : Doce Pares Eskrima

 

Instructor : JKD Concepts

 

http://www.jkdc.co.uk / http://www.docepares.co.uk

 

[ This Message was edited by: YODA on 2002-02-07 15:21 ]

 

[ This Message was edited by: YODA on 2002-02-07 15:22 ]

[Bon]

::edit:: Edited September 29, 2002 by Bon

[AnonymousOne]

I take my upper body routines from boxing and lower body as a mix of sprinter and jumpers routine.

 

I also use plyometric exercises which I think is critical

 

I only ever do 3 sets looking for muscle failure

 

[ This Message was edited by: AnonymousOne on 2002-02-07 20:32 ]

[Jack]

Well, on Mondays and Wednesday I practice my Martial Arts skills for about an hour, and then do 20 minutes on the exercise bike interval style, then finish off with plenty of stretching, so that works on skill, endurance, and flexibility. Flexibility includes the muscle control of holding leg out in air to increase strength

 

Tuesdays and Thursdays I do Abdominal workout - 3 non-step of sets of Reverse Crunches, Crunches, Crunch Twists, Reverse Trunk Twists, and Side V-Ups, and then an upper body work which I vary constantly, sometimes its variations of pushups and pullups with some weights, sometimes its all weights, I'm always doing something new and different to suprise muscle into growth.

 

I go to a TKD lesson on Friday and make surw I stretch after that.

 

I rest on Saturdays

 

I'll try to meet up with my Ju Jitsu friend on Sunday, Spar and Practice Self Defence, but if we can't meet then I'll go practice on the punchbag for an hour

[kicker]

sure all be happy to

 

but yoda if your in a club and someone teaches the group should I say what they do or just like you do by yourself??

 

 

[Jiggy9]

On 2002-02-07 15:20, YODA wrote:

 

Warm down - curl up in the corner of the gym in foetal position sucking thumb for 15 minutes.

 

Lol!? Am I missing something?

 

[ This Message was edited by: Jiggy9 on 2002-02-08 11:48 ]

[YODA]

LOL! Nope - I just kinda get a little tired sometimes LOL!

 

 

[YODA]

Yo Kicker

 

You said "but yoda if your in a club and someone teaches the group should I say what they do or just like you do by yourself?? "

 

Sorry but I don't understand what you're asking. Care to have another go?

 

 

[kicker]

Sorry i am A bit bad in making sense in my posts

 

All try to say it better

 

I am trying to say that I go to A club and Should I post here the gym routine that the instructure does their or if I have my own routine then post mine here?????

 

 

[YODA]

Post them both