[Alexeric]

has anyone got any good 1 day long workouts or any tips for increasing shoulder strength?
i dunno if i have weak shoulders or if its normal but i can only shoulder press 1/2 of what i can bench?

[Broker15015]

what is your current routine?

@ salty

[9wQlZkIj]

I run every other day 6-8 km. I never go to the gym since I find it so incredibly boring. I'd much rather run out in the free.

[feroiodpiop]

I run every other day 6-8 km. I never go to the gym since I find it so incredibly boring. I'd much rather run out in the free.

Ditto. That said, I think this is a very interesting thread. I'm much too undisciplined to come up with a coherent gym workout myself.

[paralelogram]

has anyone got any good 1 day long workouts or any tips for increasing shoulder strength?
i dunno if i have weak shoulders or if its normal but i can only shoulder press 1/2 of what i can bench?

1/2 of what you can bench is extremely good.

[Bobobsdo]

Up until saturday I was doing an extreme amount of exercise in preperation for the Mens Head of the River Race (biggest rowing race in the world on the Thames).

Saturday - 32km on the water

Sunday - 32km on the water

Monday - 3x6km UT2 18spm with 90 second rests on the ergo (rowing speak for rowing machine) and then heavy weights on the arms + core (taking approx 2 1/2 hours in the gym altogether) then 16km on the water row after uni

Tuesday - 16km on the water

Wednesday - 6x500 sprints AL training with 1 minute rests inbetween and then heavy weights on the legs + core (again approx 2 1/2 hours in the gym) and then 16km on the water in the afternoon (uni finishes early on wednesdays)

Thursday - 16km on the water before uni (usually 6am )

Friday - 30 mins on the ergo at 20spm ( i can usually do 8500m-8600m in that time) then heavy weights on chest + core (approx 13/4 hours in the gym)

Now im doing hardly any water training until our training camp at the end of easter and im gonna just do the gym work supplimented by some extra running and cycling.

[Bounce]

I´d just like to see what you guys do, how much of it you do and how often.

(hence: which machine/exercise, how much weight, how often do you repeat the exercise, etc)

[Alexeric]

i dont have a plan as such, i just do whatever really lol.
mainly work out mon to fri different muscle group each day, 1-2 hours depending how i feel.
abit of kick boxing here and there, eat a healthy high protein diet and drink protein shakes.
i try to lift to increase muscle mass more than endurance because ill never be skinny ( im 6ft4 and 18 stone, but i look like a brick shithouse)
not sure how much i can bench but its not alot compared to some people on here so i wont bother embaressing myself lol.

[brurdefdoro]

All exercises are for 3 sets of 8, 6, 4.

Sunday

Biceps
EZ Curl
Seated Dumbell Bicep Curl
CableCrossover Concentration Curl

Legs
Leg Press
Dumbell Lunges
Leg Curl
Hip Adductor
Hip Abductor

90minutes of Muay Thai - bag work and sparring

Monday

10minute run followed by 20minute swim and 10minutes in the sauna

2 hours of Muay Thai - pad work and technique

Tuesday

90minutes of Muay Thai - bag work, sparring, conditioning

Wednesday

Chest
Cable Crossover Flyes
Dumbell Bench Press
Incline Bench Press on Smith Machine

Triceps
Tricep Dips
Angle Bar Pulldowns
Rope Pulldowns

Thursday

2hours of Muay Thai - padwork, conditioning, a little sparring some weeks as well

Friday

Back
Frontal Row
Reverse Flyes
Low Row Machine

Shoulders
Dumbell Shoulder Press
Frontal Raises
Lateral Raises

Saturday

Absolutely nothing at all [thumbup]

Before i changed my program a couple of weeks ago, i was benching 172lbs for 1, which ain't too bad. I've changed my routine so i'll try again in a months time.

[brurdefdoro]

i dont have a plan as such, i just do whatever really lol.
mainly work out mon to fri different muscle group each day, 1-2 hours depending how i feel.
abit of kick boxing here and there, eat a healthy high protein diet and drink protein shakes.
i try to lift to increase muscle mass more than endurance because ill never be skinny ( im 6ft4 and 18 stone, but i look like a brick shithouse)
not sure how much i can bench but its not alot compared to some people on here so i wont bother embaressing myself lol.

Do you train at the Muay Thai gym in Boston, think there are 4 trainers there, one called Craig who's a big guy with tattoos?

[Alexeric]

i didnt even know there was one lol.
where is it, any ideas?
id love to learn muay thai.
you do mean boston lincs dont ya? ;p

my gfs step dad was a pre black belt in si lum kune about 4 years ago and gives me little pointers about this and that, its interesting to me

[brurdefdoro]

i didnt even know there was one lol.
where is it, any ideas?
id love to learn muay thai.
you do mean boston lincs dont ya? ;p

my gfs step dad was a pre black belt in si lum kune about 4 years ago and gives me little pointers about this and that, its interesting to me

Not sure, my mate i train with drives from Grantham every Friday. From what he's said, it's not an easy place to start out and you go through 45minutes of cardio before doing any ring work or anything, but he does say it's a fantastic place. I'll ask him tonight where abouts in Boston it is.

[Alexeric]

that would knacker me.
cardio wise, im extremly unfit.
might have to give it a miss if thats the case

[MYMcvBgl]

http://joshsgarage.typepad.com/artic...miller_mo.html
That's a lot like what my workout is like, personally.

[Lhiistyssdds]

Currently looks a bit like this since I hurt my back:

Sunday: Chest/Tri's
Benchpress 1x5, 1x5, 1x3 heavier each time
DB Bench 1x8, 1x8, 1x8
DB Incline bench 1x8,1x8,1x8

Weighted dips 3x8
Tri extensions (cable machine) 3x8

Tues: Back/bis
Barbell rows 3x8
cable pull down 3x8
seated machine row 2x8
Pullups as many as I can do

BB curls 3x6
Incline seated DB curls 3x8
Hammer curls 3x8

Thurs: legs or chest/shoulders

Sat: legs or chest shoulders

Always start every session with 5 min cardio then 3x8 barbell squats trying to build me back back up. End every session with 10-15 mins incline walking keeping heartrate at about 120-140 bpm, the fat burning zone.

It's a mad routine but it's working for me atm, was on a programme called Bill Stars 5x5 intermediate, then hurt my back doing a deadlift and just make it up when I go in now, working well.

Also play 5 a sides during week, 7 asides every monday night, go for jogs etc

[broksaksaak]

Mine's pretty basic. More focused on running than weight training.

Sunday I run long, an hour to an hour and a half.

I do strength training Mon through Fri, with a 30 to 40 min run.

Saturday I rest.

I'll usually take a day off here and there, too (or just go for a light jog), when I feel I need a break.

[brurdefdoro]

that would knacker me.
cardio wise, im extremly unfit.
might have to give it a miss if thats the case

Mate said he'd text me the address but if you're any good, you might want to check it out. Right now, i'm off to recover after all the bruises i have up my leg :s.

[cl004]

I stick to the basic Rippetoe's program. So not counting warm-up sets...

Workout 1
3x5 squat
3x5 bench press
1x5 deadlift
2x10 weighted dips
2x10 weighted decline sit-ups

Workout 2
3x5 squat
3x5 mil press (standing)
3x5 bent rows (barbell rows)
2x6-8 weighted chins
2x12 Hanging Leg Raises

I do workout 1, then on the next gym day, workout 2. Also after I have done workout 1 four or five times, I change the exercises for a day... i.e. instead of squats I'll do lunges or leg press, etc.

[DzjwMKo5]

All I do is run or bike whenever I have time. More a work out for the legs and cardiovascular system. I really like the work out of the cardiovascular system to keep my heart rate extremely low and helps me not get as stressed.

Then just around the house stuff, and at work help keep my body and arms in good shape.



Used to do body work outs, like crunches, pull ups, push ups, ect. ect. and have a bit of muscle/meat showing, but for some reason I don't do it anymore and some of the meat/muscle doesn't show anymore.

[movlabc]

Monday - barbell bench press 10, 10, 9, 8, 7, 6 reps
dumb bell bench press 10, 9, 6 reps
overhead tricep extension 10, 10, 10 reps
tricep cable press 10, 10, 10 reps
30 mins elliptical trainer cardio
Tuesday Jog for 50 mins in morning
bike for 1 hour in pm
Wednesday barbell squat 10, 10, 10, 9, 7, 6 reps
leg press 10, 10, 10, 10 reps
Thursday Jog for 50 mins in the morning
bike for 1 hour in the pm
Military press 10, 10, 10, 9. reps
Friday Deadlift 10, 10, 9, 6 reps
lat pull down 10, 10 reps
cable row 10, 10 reps
30 mins elliptical trainer cardio
Saturday run 30 mins in the am, 1 hour bike ride, freestyle swim 20 laps
Sunday 1-2 hour bike ride in the am, freestyle swim 20-30 laps

I basically design my workouts around multiple sets of barbell squat, deadlift, bench press and military press. I'm usually dead tired after those sets so I have to drop the weight bigtime on the finishing exercises.