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yanni

exercise routine for spring/summer

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Monday:

3.5 mile bike ride to gym (get blood flowing)

Squat – 5 sets of 5

Bench – 5 sets of 5

Bent Over Row – 5 sets of 5

3.5 mile bike ride home (cool-down)

Wednesday:

3.5 mile bike ride to gym (get blood flowing)

Squat – 4 sets of 5

Military Press – 4 sets of 5

Deadlift – 4 sets of 5

3.5 mile bike ride home (cool-down)

Friday:

3.5 mile bike ride to gym (get blood flowing)

Squat – 4 sets of 5, 1 triple, back-off

Bench – 4 sets of 5, 1 triple, back-off

Bent Over Row – 4 sets of 5, 1 triple

3.5 mile bike ride home (cool-down)

critique, question, whatever. :o

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yeah as if Richard Simmons has ever touched a free weight set

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how did you find that picture of me

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btw this is my doggie we make sweet sweet love in the sweaty lockerroom after pumping iron

Jakkeddog.jpg

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Monday:

3.5 mile bike ride to gym (get blood flowing)

Squat – 5 sets of 5

Bench – 5 sets of 5

Bent Over Row – 5 sets of 5

3.5 mile bike ride home (cool-down)

Wednesday:

3.5 mile bike ride to gym (get blood flowing)

Squat – 4 sets of 5

Military Press – 4 sets of 5

Deadlift – 4 sets of 5

3.5 mile bike ride home (cool-down)

Friday:

3.5 mile bike ride to gym (get blood flowing)

Squat – 4 sets of 5, 1 triple, back-off

Bench – 4 sets of 5, 1 triple, back-off

Bent Over Row – 4 sets of 5, 1 triple

3.5 mile bike ride home (cool-down)

critique, question, whatever. :o

Are you a beginner? If not, there's no reason to be doing squats/bench/deadlift 3 times a week. You should go with a legs-back-chest 3 day split. Work one major muscle group only once per week.

That 3.5 mile bike ride going to the gym isnt helping. Gains suffer with pre-lifting cardio. Drive there if you can. Or coast it, and keep it easy.

Make sure to eat shitloads of clean food.

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monday thru sunday, usually leaving out 1 or 2 days depending on work/how much sleep i havent gotten/non-work out activities (drinking, music, reading, if i dont feel like busting my ass):

-3 sets of bicycle crunches

-stretch

-warm up on eliptical 15 mins

-1 set of chin ups (12)

-upper arms (usually 3 sets)

-3 sets bench

-15 mins treadmill

-crunch machine (100 reps in sets of 25 set to 110 lbs)

-lower back machine 3 sets @ 195 lbs

-3 sets on the fly (machine) for arms

-leg press 3 sets @ 335 lbs

-stretch/warm down

i usually never get to all of it, but i do most of it, or at least try too whenever im in the gym.

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During high school my football team used this BFS system.

I think it was...(set x rep) first week 3x3, second week 3x5, third week 5x5, fourth week 3x10-8-6, then last week was 5x5 again with a max out on the friday at the end of the month.

monday was front squat and like incline bench

wednesday was power clean and dead lift

friday was bench and squat

auxiliary exercises were 2x10

tuesday and thursday was hard conditioning/cardio.

I was so healthy when I was on JV but left varsity because my grades were suffering. this worked pretty well as a lot of the juniors and seniors were benching and squating a lot of weight.

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i think the program im about to adopt

ive been running everyday for the past 2 weeks but i think im gonna switch it to

cardio day: run

workout day: shoulders/biceps/back/others

cardio day: run

work out day: chest triceps and whatnot

keep that going for a while

what you guys think?

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11am: Wake

1pm: Lunch

Pimms O'clock - Pimms

7pm: Dinner

9pm: Bored, go to pub

Repeat for 10 weeks until start of university.

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i think the program im about to adopt

ive been running everyday for the past 2 weeks but i think im gonna switch it to

cardio day: run

workout day: shoulders/biceps/back/others

cardio day: run

work out day: chest triceps and whatnot

keep that going for a while

what you guys think?

you'll find that you need to do legs, so i'd throw that in with the shoulder day, your legs are gonna need it to keep up with the rest of your body.

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On a serious note; Your workout all depends on your overall goals. Are you trying to lose weight? Gain weight? Get in better cardiovascular shape?

Once you determine this, it is a lot easier to set your goals in the gym. I'll give 2 sample workouts (both I have done for myself at different parts of the year depending on my goals).

Weight/Muscle gain;

Monday-Back/Bis (4-5 sets of 10-4 reps; Starting with 10, going down to 4, 4 being with the heaviest weight)

Tues-Chest/Tris

Wed-Legs

Thursday-abs/lower back/calves

Friday-Shoulders/lats

Saturday-more abs or rest day

Sunday-Rest day

Weight loss/Maintaining muscle-

Basically same split but with higher rep range and shorter rest times. Although there are varying opinions on this, I find it to work very well for myself, everyone is different though. Rep range is 20 down to 14, weight going up as reps go down. I also try and super-set and throw in some legs on an arm day, this will work more muscle groups and therefore burn more calories. (plus legs are your biggest muscles and use a lot of energy)

Monday-back/bis

Tuesday-chest/tris (cardio in morning)

Wed-legs

Thursday-cardio

Friday-shoulders/lats

Saturday-cardio

Abs are done 4-5 days during the week, varying target points (obliques, lower, upper, etc.), this gives ample time for rest.

Eating though, is 70% of any plan, whether losing or gaining, your diet has to match your goals.

Cheers.

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Daily (+ Marijuana at least 3 out of 7 days):

5 Hour Enegry + Aliens (or Beverly Hills Cop (I or II) + 50 Curls of 20 pounds per arm =

Absolutely nothing (well, a good night's rest)

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Great post Goldengloves.

Heres what I do.... ontop of my serious mountainbiking. ( hour and a half or two hours of strenuous biking on techinically challeging terrain, my bike is a freeride bike weighing 43lbs, 1 off road mile = 4 road miles i find )

Squash, at least once a week. 1 hour

Gym, 25mins of step machine, around 120 storys..... it tells me.

Then, onto the resistance machines- crunches, 30lbs weight, 30 reps, 6 times

The usual bicep, tricep, shoulders chest lark, 4 sets of 12 reps.

This is my favourite, because its more organic, dips & pull ups. 4 sets of 8 pull ups. 4 sets of 12 dips, unaided.

I ride the 20mins to squash and the gym, but its not much and on road, I ride everywhere really, work, uni, gym.

Sex 3 times a week. hehehehe

I really ought to start yoga.

Rakuten gives me the biggest rush.

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Sex Drugs & Spice Girls Music

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