Your workouts

[JKidd]

Hey guys, looking to see what your workout routines look like. I started a new one the week of Memorial Day (I'll get into specifics in a bit), but now I'm starting to get a little bored with it. So, looking for a few things to substitute in and out of it to try and make it fresh or more enjoyable. I've been working out twice a day, except Saturday and Sunday.

M-F, core and cardio in the mid/late morning for an hour. It's time specific and not set/rep based, so I'll do inverted-weighted crunches for 15 minutes, weighted oblique leans for 5, lying down knee-leg raises for 5 and medicine ball crunches for 5. Then 30 of cardio, usually on an eliptical or treadmill.

The actual weights routine...
Monday - chest:
Bench: 4 sets of 12
DB bench: 4 sets of 12
Incline bench: 3 sets of 12
Flies (mixing cable and DB): 3 sets, 12-10-8
Decline DB bench: 4 sets of 12

Boxing work for 30-45 minutes. Usually mitt work, and defensive work.

Tuesday - back/lats:
Lat pull down (wide grip): 5 sets, 15-12-12-8-8
Assisted pull up (wide grip): 4 sets of 8
Bent over, kneeling one arm DB row: 4 sets, 12-12-8-8
Bent over "t bar" row: 4 sets of 12
Wide grip bent over row: 4 sets, 12-12-8-8
Seated cable row: 4 sets of 12
Back extension: 4 sets, 12-12 then with a 25lb weight, 8-8

30 minutes on the heavy bag.

Wednesday: rest day from weights, primarily boxing day.
Weighted ring movement drills, dot work, jump rope, mitts and double end/sway bag.

Thursday - shoulders/traps:
Barbell military press: 4 sets, 12-10-8-8
Upright, wide grip row: 4 sets of 12
DB push military press: 4 sets, 12-8-8-8
Upright, standard grip row: 4 sets, 12-12-10-8
DB lateral raises: 4 sets of 12
DB front raises: 4 sets of 10

Boxing work for 30-45 minutes. Lots of mitt work on this day, which is brutal given how sore I am from the workout.

Friday - legs and arms iso:
RDL: 4 sets of 12
Power clean: 3 sets of 8
Leg press: 4 sets of 15
Tricep extension (machine/cable): 4 sets of 15
Preacher curl: 4 sets, 12-12-10-10
Leg extension machine: 4 sets of 15
DB step up: 4 sets of 12
DB tricep kickback: 4 sets of 15
Iso DB curl: 4 sets of 12

Boxing work: Mitts for 15-20 and then 4 rounds on the heavy bag.

Saturday - repeat day for whatever I feel.
Boxing work, usually some mitt work and sparring.

Sunday rest day.

Since I've started, and with the diet, I've dropped 30lbs, and am looking to be able to cut up to 15 more, and then cut 10 down to LHW (175) for boxing.

It's been a juggling act between power building and shredding. Mix in that we're revamping my boxing style, it's been a lot of changes, but a lot of very welcome challenges.

Your workout or thoughts on things I could replace in mine?

[flamesblackace]

That`s a whole lot o time spent each week... Locked up... Some might even say wasted... Maybe you should get a hobby of some kind... a girlfriend... a family, maybe... Get a friend or two... throw on a pair of skates... Go for a hike or walk even

Sure, I bet you are really strong and look macho popping the top off...

But why?

[JKidd]

Originally Posted by flamesblackace

That`s a whole lot o time spent each week... Locked up... Some might even say wasted... Maybe you should get a hobby of some kind... a girlfriend... a family, maybe... Get a friend or two... throw on a pair of skates... Go for a hike or walk even

Sure, I bet you are really strong and look macho popping the top off...

But why?

Girlfriend and I broke up in April (she moved to another state). I'm 25, and don't want a family yet. My friends are all as interested in keeping in shape as I am and are found at the gym, usually with me. Throw on a pair of skates - I do (see the hockey thread in this forum). And will do so even more when winter rolls around and outdoor skating, playing pick up hockey with my buddies comes into play. Go for a walk or a hike - I have a husky, so it's a must to go for a walk or a hike, or a husky gets VERY pissy.

The weights as a whole only take up 30-40 minutes, plus another 30-40 of boxing training. Given that I don't have anything to do at the moment (work is done around 4, and I'm not going to school at the moment because work decided to not let me this semester), I've got nothing to do but focus on my health.

And why? To get into shape, stay in shape, and be able to play hockey come winter with my buddies without gassing, box without being embarrassed of my conditioning, coach high school kids through leading by example in that anything I ask them to do - I can do with them, and overall - just have a healthy lifestyle.

If you see it as a waste for a 25 year old, so be it.

[flamesblackace]

Ok cool... Sounds like you are motivated and that's always good.

Who needs that dirty ho anyway, my friend... 25 years old, you should be "testing" the female waters anyway!!

Love the Huskies, awesome dogs!

[Philly Fan 27]

Originally Posted by flamesblackace

That`s a whole lot o time spent each week... Locked up... Some might even say wasted... Maybe you should get a hobby of some kind... a girlfriend... a family, maybe... Get a friend or two... throw on a pair of skates... Go for a hike or walk even

Sure, I bet you are really strong and look macho popping the top off...

But why?

b/c he likes exercising? boxing?

i started a a circuit again b/c i got bored w/ my other workout. it was alot like the one above in that i was isolating muscle groups. the few differences: i always do incline bench before flat bench, i always start back w/ pull ups, and i throwin in arms w/ chest and back days. i'll do 2 variations of curls after i do all my back exercises and usually do rope pull downs or dips after chest.

here's my circuit i'm doing now
Day A
Incline bench/incline butterfly supersets-4 sets
Pull Ups-4 sets
Squats-4 sets
Shoulder Press-4 sets
Hammer Curls-3 Sets
Dips-3 sets
Calf raise-3 Sets
Sit ups/Leg Raises super set
Sit ups/6 inches super set

Day B
Flat Bench/Flat butterfly supersets-4 sets
Rows-4 sets
Lunges-4 sets
Lateral Raises-4 sets
Preacher Curls-3 sets
Tricep Extension- 3 sets
Calf Raise-3 sets
sit ups/leg raises
sit ups/6 inches

[JKidd]

How are you doing those, in terms of schedule?

Day A - Rest - Day B - rest - Day A
-or-
Day - Day B - Rest - Day A - Day B

It's a solid workout, both days. Hit a lot of compound exercises and some good iso's in there too.

[Philly Fan 27]

i usually do Day A - Day B - Rest, but i've done it the other way and i think either way works, it just depends on your preference and how your body responds. i also usually do light weight/lotta reps for arms at the end b/c they get so much heavy work from the beginning of the workout.

[JKidd]

Good to know.

Jumping to a 2 day split seems like a good way to break things up - especially if I do an hour or 90 minutes on "off" days to boxing.

[Sukoshi84]

i've started a routine, it's basically like the P90X system but with an extra punch to the dick...

over the past 2 weeks i've lost 1 1/2 inches of my stomach, increased my biceps by 1 1/3 inches, lost 2 inches off my chest while really tightening it up and lost 15lbs...

but mostly i've got some nice cuts in my obliques and Abs!

[Redtown]

Originally Posted by jkidd

Hey guys, looking to see what your workout routines look like. I started a new one the week of Memorial Day (I'll get into specifics in a bit), but now I'm starting to get a little bored with it.

2 months is about the time I get bored also. I do 2 months heavy (3-6 reps) and then 2 months light (12-15 reps) of 4 exercises and 4 sets. For some 2 month time frames I'll do only 1 body part per day and some I'll do 2 body parts but leg day is always only legs. To many people think if they take time off they will fall behind but just the opposite is what I've found. Take an entire week off once every 6-8 weeks. Other than walk your dog do nothing. You'll be surprised at how refreshed you are and your body needs that rest.

[GODARDNYI]

ive stopped heavy weight lifting since my ****ing shoulder has been acting up again. the time i have to take off for this son of a bitch pretty much sets me back, so whats the point?

everything i do is light to medium weight and a high reps. along with a new diet ive been on for about a month, my abs are the most defined theyve ever been. i give credit to eating right and my new love of using my vitamix on veggies and fruits. i don't snack on garbage any more and my mind and body have never felt better in my entire life. i'm also putting on prety significant muscle without a protein supplement, and any fat has basically melted off of me.

i'm doing each body part individually. so one day is arms, one chest, one back and shoulders (this is the exception day), legs, my 5th day is devoted to an all around ass kicking.

i'm currently attending 2 2 hr. BJJ classes per week. nothing will ever beat that workout, so i don't think i'll ever stop.

[ChiefJunior]

Jkidd, you are doing way too much work for your chest, back & shoulders. You're also not working your legs (biggest muscle in your body) much if at all.

Body part training is also an outdated form of training.

Philly Fan has a good idea with what he is doing, although I would change a few things within it.

Although our goals are different (I think) ...heres where I am right now

DE Bench - Speed Bench/Tri Press/Row/either a pushdown or hc or row

ME Squat - Squat (box or regular)/Hamstring/Pulldown/Lower back ..Abs

ME Bench - Bench (board etc..)/Tri Ext/Row/Rear delt

DE Squat - Speed Squat/Hamstring/LB ..Abs

[JKidd]

Originally Posted by ChiefJunior

Jkidd, you are doing way too much work for your chest, back & shoulders. You're also not working your legs (biggest muscle in your body) much if at all.

Body part training is also an outdated form of training.

Philly Fan has a good idea with what he is doing, although I would change a few things within it.

Although our goals are different (I think) ...heres where I am right now

DE Bench - Speed Bench/Tri Press/Row/either a pushdown or hc or row

ME Squat - Squat (box or regular)/Hamstring/Pulldown/Lower back ..Abs

ME Bench - Bench (board etc..)/Tri Ext/Row/Rear delt

DE Squat - Speed Squat/Hamstring/LB ..Abs

I appreciate the feedback, here's the rationale behind it - because it is a lot, trust me, I feel it (through exhaustion, not legit overworking pains).

After shoulder surgery, I put on a lot of extra upper body weight - not because I got fat-fat or lazy, but because when I came back after, I put on a lot of extra muscle (and fat) to protect the shoulder given I was still playing hockey 3-5 nights a week.

When I really got refocused and back into boxing in a big way, we came up with the decision to drop weight in a healthy way (I can post the diet I'm on - if interested), and move down one, possibly two weight classes. The issue, A LOT of the weight was sitting in the upper body.

The biggest issue is that we're cutting the fat down and trying to maintain the strength, that's why we're sticking to this routine with the (near) overwork of the upper half. My legs have maintained their "natural" strength because, well, I've always been a bottom strong guy going back into my HS days (it's also what has made me a power puncher, generating a lot of power from the lower half and turning my hips and thighs into punches). Mix in the leg work I am doing to maintain and shred the fat from the bottom half that is there, it's not a big concern.. at the moment.

Very good ideas with the speed bench and squats. It's been a very long time since I've done those. We've thought about moving to circuits as well, but so far, I've decided to stick it out with the 5 day body part iso, which has been working amazingly well... I'm just getting pretty damn bored with it.

[TheBoogeyman]

Originally Posted by Sukoshi84

i've started a routine, it's basically like the P90X system but with an extra punch to the dick...

over the past 2 weeks i've lost 1 1/2 inches of my stomach, increased my biceps by 1 1/3 inches, lost 2 inches off my chest while really tightening it up and lost 15lbs...

but mostly i've got some nice cuts in my obliques and Abs!

Oooooh, id like to get you naked and throw bologna at you. I started the insanity workout routine again about 4 weeks ago. Was thinking id do this for another couple months then move on to p90x. How is it?

[ChiefJunior]

Originally Posted by jkidd

I appreciate the feedback, here's the rationale behind it - because it is a lot, trust me, I feel it (through exhaustion, not legit overworking pains).

After shoulder surgery, I put on a lot of extra upper body weight - not because I got fat-fat or lazy, but because when I came back after, I put on a lot of extra muscle (and fat) to protect the shoulder given I was still playing hockey 3-5 nights a week.

When I really got refocused and back into boxing in a big way, we came up with the decision to drop weight in a healthy way (I can post the diet I'm on - if interested), and move down one, possibly two weight classes. The issue, A LOT of the weight was sitting in the upper body.

The biggest issue is that we're cutting the fat down and trying to maintain the strength, that's why we're sticking to this routine with the (near) overwork of the upper half. My legs have maintained their "natural" strength because, well, I've always been a bottom strong guy going back into my HS days (it's also what has made me a power puncher, generating a lot of power from the lower half and turning my hips and thighs into punches). Mix in the leg work I am doing to maintain and shred the fat from the bottom half that is there, it's not a big concern.. at the moment.

Very good ideas with the speed bench and squats. It's been a very long time since I've done those. We've thought about moving to circuits as well, but so far, I've decided to stick it out with the 5 day body part iso, which has been working amazingly well... I'm just getting pretty damn bored with it.

Your routine is not strength based, but more mass based, and even at that, far too much for a "natural" lifter.

Your legs may have maintained their natural strength, however I can guarantee that they are nowhere near how strong they can be.

If you are getting bored, it is a sign of overtraining.

With this being said, if you are getting the results you want, then perfect. However when one is bored, it usually means they are not.