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ITT: Exercise routine Anonymous
What's your exercise routine /fit/? What days do you take off? What cardio do you do? And what is your age, and weight?
>> Anonymous
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>>244608
23
6'2"
I'm a Runner, so my routine is low on strength training, so i'd reccomend more than I do BUT!
Mon -> easy 4 miles
Tues -> Strength training A
Wed -> Speedwork 6 miles (4 miles speed, 1 mi warm and cool)
Thurs -> easy 3-4 miles recovery run
Fri -> Strengthtraining B
Sat -> Long run, 10 - 12 miles
Sun REST

My strength training cycles through:
Upper body (Arms, shoulders, light core)
Lower body [never on fridays] (Legs, ass, light core)
Focused Core (wide variety as seen in>>244579)
Focused Back (rowing, pulldown, side twists, etc.)
>> 04 !!LtgOgT0wJFN
All weights are doing 3 sets of 12 unless otherwise noted.
Bench press, 45 degree leg press, chest press, free motion fly machine, preacher curl machine, lat pulldown machine, (3 sets of 20 on the calf lift machine, the one that has a seat since my shoulders can't support 180kg without a great deal of pain), sitting leg curl machine, ball pushups, ab-lines, planks, ball kicks, head+shoulder raises (raise them off the ground, keep neck straight, hold as long as you can), free weight shoulder press, dumbbell incline press, dumbbell lunges. I run for 20-60 minutes depending on mood and how soon I get bored, and do 10 minutes of interval training. Sometimes 20.
>> Anonymous
Mon: Pies
Tues: Fries
Weds: Burger
Thurs: Vodka
Fri: Beer
Sat: Cocaine
Sun: Recover
>> Anonymous
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>>244641
>> Anonymous
>>244650
Oh Elvis. <3 How we will miss you.
>> Anonymous
27 y/o, 170lbs.

I'm an amateur mountain-biker, so I bike to/from work every day when the weather is nice, it's a short ride, just about 25min, but it's a good workout. Since my cardio is already all done by the time I get home, I just do 30-45min of strength training after work. I have a very small skeletal frame so really not strong and just started strength training 3 weeks ago, so I only bench 120.

I take creating before my strength training, and protein shakes after, and I subscribed to hyperstrike.com for my workout schedule and so far i'm very happy with it (already put on a lot more muscle than ever before).

That's all.
>> fit Who?
That is sooooo gross!!!
>> Anonymous
25
6'2"
217lbs @ 13.3% body fat (I know, I need to get it lower)

I do high rep with medium weight to try and build as much strength as I can. I want to bend frying pans with my bare hands.

Monday: 4x50 30lbs bicep, tricep, lats, shoulders
Tuesday: SQUATZ!! 5x5 220lbs and 3x80-120 crunches. 20minutes shadow boxing and light arms
Wednesday: Running-30-45minutes and relax
Thursday: See Monday
Friday: 3x45 Push-ups, 3x25-35 Pull-ups, 3xUntil breaking point Abs and light sparing
Saturday: Swimming 30-45minutes
Sunday: Recover

After each work out I'm taking 2x20gram protein Muscle Milks Lights to help.

Any pointers?