I lift weights focusing on all muscle groups in my upper body, plus I do stretches, wall sits, and some light yoga 3 times a week. I lift 1.5 kilo dumbells, which equates to 3.3 lbs. In college, my one-rep max for benching was 140 lbs, which is about 25 lbs more than what I weigh. Despite not being on T (yet), I can put on muscle fairly easily. I also used to be able to jog a mile on the treadmill, which I know isn't saying a whole lot. Anyone else love exercise? What kind of activities do you incorporate into your workout routine? What are your goals? Why do you work out? How does it make you feel? Personally, it makes me feel great. I love to push myself. I want to put on muscle and become physically stronger. I want to look and feel healthier. My BMI is only 20%, but I'd like it to be lower. I've also heard that exercising naturally boosts testosterone, which is also nice. I do feel....I dunno....more manly since I've started working out. I feel more confident and more apt to take chances. I feel good. How about everyone else?
I did Insanity, and I got through about 5 weeks before I hurt my ACL. From there, I gained 50 pounds during the recovery. Right now, just walking to class is about 2.5 miles every day. That's my workout for now.
I exercise six days a week (not Sundays) and all I do are press ups 100 - 150 (4 or 5 x 25/30) and also the same number of sit ups. I read somewhere that it should be 70% diet and 30% exercise, so I also eat a really healthy diet. A salad everyday, lots of vegetables and the odd slice of toast or cereal. No sugar in anything. I walk or cycle everywhere, and my job means that I have to walk continuously for four hours every morning pushing a heavy trolley. I still feel that I need to tone up a bit more until my ideal body, and I do it because I want to feel good about myself. Then hopefully someone else will too.
I try to exercise every day. I do 15 minutes of push-ups, sit-ups, and obliques and then 30 minutes on the treadmill. I usually go about 2.5 miles on the treadmill.
My anxiety disorder makes it hard to exercise in this heat. I get waaaay too pissed off and it just isn't worth it. I can't wait for late fall/winter.
Mon/Wed/Fri are on the elliptical. Mon/Fri is setting 8 of 12 going forwards, Wed is 7 of 12 going backwards. Works different groups. Tues/Thurs/Sat is 2 x 10 push ups, 2 x 10 wall pushes to focus on triceps, 2 x overhead tricep press with 1 pound weight balls, 2 x 10 bicep curl using 10 pound weights, and 25 in & outs. Between each rep I rest about 30 secs to a min. Been doing this for about a month and a half and I'm definitely noticing arm muscles, as are others, and my endurance is a lot better. I'm still eating the same, but I'm neither gaining nor losing weight which makes me think I'm losing fat while gaining muscle. Ellia: it just takes building up. I used to not be able to do the full two bicep curls with my left arm. Once I hit 7 on the second rep. Pfffft. Couldn't lift it up anymore. Now, I can just barely get the 10th done.
My friend want's me to exercise with him but well I'm freaking weak >.< and would really like to work on upper body but I have no idea what to do..
This is my current schedule Monday Morning 8am - Circuit Track Warm Up Plie Dumbbell Squat (15 Reps x 4 Sets) Dumbbell Front Lateral Raise (15 Reps x 4 Sets) Dumbbell Side Lateral Raise (15 Reps x 4 Sets) Circuit Track 10 Reps x 4 Sets = 30 Seconds Rest Per Set Per Set Burpee Mount Climbers Push Ups Bench Dips Cross Over Running Plank Plie Dumbbell Squat Dumbbell Lunges Evening 7pm - Shoulder & Traps Workout Dumbbell Shoulder Press Seated Bent Over Rear Delt Raise Front Dumbbell Lateral Raise Side Dumbbell Lateral Raise Upright Barbell Row (Wide Grip) Dumbbell Shrug Tuesday Evening 7pm - Triceps Workout Close Grip Barbell Bench Press Seated Triceps Press Bench Dips with Weight (Plates) Wednesday Rest Thursday Morning 8am - HIIT Cardio 50m Sprint x Mount Climbers (10 Reps) x 10 Sec Rest x 4 Sets Evening 7pm - Chest Workout Barbell Bench Press Dumbbell Bench Press Dumbbell Flys Incline Dumbbell Press Push Ups Friday Evening 7pm - Back & Biceps Workout Wide Grip Lat Pulldown Seated Cable Row Barbell Deadlift Hyperextension (Back Extension) with Weight (Plates) Barbell Curl Preacher Curl Alternate Hammer Curl Dumbbell Incline Curl Saturday Morning 7am - Circuit Track Warm Up Plie Dumbbell Squat (15 Reps x 4 Sets) Dumbbell Front Lateral Raise (15 Reps x 4 Sets) Dumbbell Side Lateral Raise (15 Reps x 4 Sets) Circuit Track 10 Reps x 4 Sets = 30 Seconds Rest Per Set Per Set Burpee Mount Climbers Push Ups Cross Over Running Plank Mount Climbers Plie Dumbbell Squat Dumbbell Lunges Afternoon 12am - Leg Workout Plie Dumbbell Squat (Warm Up) Dumbbell Walking Lunges Leg Press Leg Curl Leg Extension Seated Calf Raise Sunday Rest Wall Climbing (2nd & 4th Week of Every Month)
I'm enjoy working out, I'm not too strict with it, but my ideal is to work out 6/7 days of the week. I do need to run more however...
I do compound and accessory exercises and alternate between workout A and B. If I'm busy studying, have an assignment to do, or just feel tired, then I take a rest day. Otherwise, I go as often as possible. A = Squats, Military Press, Deadlift, Triceps Pulldown B = Bench Press, Chin Ups, Dumbell Rows, Bicep Curls, Rear Deltoid Flyes I wasn't even able to do one chin up when I started three months ago. Now I can do 3x8 with some rest time b/w each set. I am making gains in the other exercises too, so I am happy with what I'm doing so far. I would have like to start training back in high school, as the gym equipment there was good enough. But back then, I felt too self-conscious to go. For some reason, now I just don't care. I go in, do my stuff, and leave.
My fellow gym rats. Hm, there's this website I go to that has programs you can follow and they have a HUGE database of exercises. IDK if I can post it on here because I don't want to seem like I'm endorsing it..I'm not I just think it's helpful. I try to do split training as much as possible. Example: Sunday: Legs Monday: cardio Tues: Chest and triceps Wed: Shoulders, abs, calves Th: Cardio Friday: Back and biceps Or I'll put chest and back together then triceps and biceps together. I'll try to put isolation exercises for each body part every training session but compound exercises are really good. Squat!!!!! LOL.
