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What's your gym routine?
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By (user no longer on site) 21 weeks ago
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5/3/1 training programme ( great for building strength and lean muscle)
Plus two days of cardio ( sprints or a weighted walk)
Usually in the gym for an hour - an hour and a half |
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By (user no longer on site) 21 weeks ago
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"5/3/1 training programme ( great for building strength and lean muscle)
Plus two days of cardio ( sprints or a weighted walk)
Usually in the gym for an hour - an hour and a half"
I like Wendlers 5/3/1. Juggernaut training is fun too
I currently do lower, upper, rest, lower, pull, push, rest |
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I was doing a program that was a 4-day full body week followed by an upper/lower week with emphasis on the main compound exercises - squat, bench and deadlift which I would do twice a week - for strength which included some exercises for hypertrophy with 1rm testing at the end of the program.
Unfortunately, deadlifts when going heavier weren't agreeing with my back even with good form so I've recently switched it up to a 4-day legs, push, pull program with a full body day included. This focuses more on hypertrophy and as I'm only doing the compound lifts once a week, it's a lot less fatiguing and I can focus more on trying to build muscle which is really all I want to do.
Sorry, I really rambled there 😅 |
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I warm up on the rower and then do 3 sets x 8 reps: arm pull down, lats, leg press. Then I do free weights -seated bocept curl, shoulder press, then lie down for chest press, flys and skull crushers
When I'm in the groove, I do 2 step classes a week |
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"I warm up on the rower and then do 3 sets x 8 reps: arm pull down, lats, leg press. Then I do free weights -seated bocept curl, shoulder press, then lie down for chest press, flys and skull crushers
When I'm in the groove, I do 2 step classes a week "
Read that last sentence like "no, leave me alone step class"... I need to stop watching porn 🙈 |
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By (user no longer on site) 21 weeks ago
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"Walk past and go to Maccy D's..."
A poor attempt at a joke (given my nearest Gym is next door to a Mac's).
Personally I don't like the gym but have stepped up my exercise with hill walking, etc. I've also adopted the philosophy that what you consume is more important than what you burn off so I've cut out Mac's and UPF, moving to as complete a wholefood diet as I can.
I may invest in an exercise bike or treadmill though to help with my new morning routine. |
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By (user no longer on site) 21 weeks ago
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"Walk to gym door.
Think ‘fuck it’ I’ll start tomorrow’ and return home.
Try again tomorrow.
Repeat through the week.
At least you get to the gym door! 👏"
And I will get through it eventually. I’m trying. |
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By (user no longer on site) 21 weeks ago
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We train together…
Our weekends are rest days during winter months but during summer we are out paddleboarding!
Splits are…
Back, rear delts, bi’s.
Chest, side delts, tri’s.
A quad focus
A glute focus
and then alternate between a rings/callisthenics day and a dead lift day
Usually 90-120 mins in gym |
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"I warm up on the rower and then do 3 sets x 8 reps: arm pull down, lats, leg press. Then I do free weights -seated bocept curl, shoulder press, then lie down for chest press, flys and skull crushers
When I'm in the groove, I do 2 step classes a week
Read that last sentence like "no, leave me alone step class"... I need to stop watching porn 🙈"
You promised to get help for that Joe, when we split up |
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"I warm up on the rower and then do 3 sets x 8 reps: arm pull down, lats, leg press. Then I do free weights -seated bocept curl, shoulder press, then lie down for chest press, flys and skull crushers
When I'm in the groove, I do 2 step classes a week
Read that last sentence like "no, leave me alone step class"... I need to stop watching porn 🙈
You promised to get help for that Joe, when we split up"
I wouldn't have needed to get help for it if you hadn't broken my heart 😭 |
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4 sessions a week: Push, pull, upper, lower (opening with Oly lifting in each session)
In a higher volume block at the moment, so building up to some new 5-rep maxes and lots of hypertrophy work.
Repeat ad nauseam: I need to up my cardio (I'm a bit of a blob right now). |
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"forgive me i dont understand all this stuff regarding training all the wording.. i train old way like rocky 
In an abattoir?
There's one of those in my village stinky thing it is"
I bet! Great for boxing training though!
😂 |
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So I attend various gym classes as I'm not that disciplined in sticking to an "in the gym" program. I need to be instructor led. Classes are preceded with a little swim to warm up/cool down after. LBT, Ultimate Pump, Aquafit, Zumba, Body Tone & Pace Circuits. Keeps me sane mentally also |
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Not for me , i think of all the germs in the gym circulating about.
Plus is ones muscles and joints really designed for extra pressure and punishment, no point wearing them out.
Fast walking keeps me fit enough, and its free. |
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By (user no longer on site) 21 weeks ago
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I rotate between a few splits (not many 2-3 totals and spend months on one at a time) currently in my all time favourite variation
Current
Friday - chest vs and back
Saturday - legs (deadlift variation in this day not back day)
Tuesday - shoulders and back
Wednesday - -arms (main tricep movements close grip bench and weighted dips to get a bit extra frequency for chest)
I do prefer 5 days a week but always start feeling burned out after 2 month or so this is ideal |
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I go to the gym mainly for physio on my legs. Waiting for both knees to be replaced. Do a circuit session for 45 mins with a specialist trainer. Then do an hour on legs and total body afterwards. Very little cardio at my age. Apparently get enough cardio with the workout I do. |
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By (user no longer on site) 21 weeks ago
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4 day split, Monday/quads and calfs, tuesday/arms & chest , Wednesday/ rest day, thursday/ hamstrings and calfs, Friday/back and delts, Saturday Sunday rest |
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"forgive me i dont understand all this stuff regarding training all the wording.. i train old way like rocky
In an abattoir?
There's one of those in my village stinky thing it is"
If you like stinky little things… im your man!! |
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I have a treadmill in the garage & also boxing / kickboxing stuff.
I have pull up bars around the house.
I do a lot of bodyweight exercises, rather than lift weights.
Every month or so I'll go for a long hike in a scenic place. A 14 or 15 mile one, for most of the day.
I also have an inversion table that I like to hang upside down on. (For about 10 minutes.). .like dracula. |
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By *a LunaWoman 7 weeks ago
o o OO o o |
I have kettlebells of various weights ranging from 6kg up to 20kg. I have a 20kg fixed barbell and a 10kg fixed barbell. I have a walking pad.
I also have a mini trampoline.
I did skip as well but until I lose more weight that is on hold as it’s a killer on the joints.
Gyms bore me so would rather work out at home. Have lost just over a stone since the end of January. Very slow progress and a long way to go but hey ho, I’m enjoying the journey.
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By *avie65Man 7 weeks ago
In the west. |
It depends on how busy it is and what equipment is free. There are a few machines and loose weights that I like to use after I have been on the cross trainer to warm up, which i should use in between sets and at the end of my session.
The heaviest weight I use is 40kg. I do 4 sets of 12 on a minimum of 12 pieces of equipment.
I don’t go to bulk up or be super fit, it’s just to help maintain a healthy lifestyle. |
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Upper/Lower - 4 day split.
Upper days diluted with core work, very chest and back focused and minimal bi/tri work, to avoid an overly masculine upper body.
Lower very glute focused.
I've had to make friends with Bulgarian Split Squats 😫
Took me a while to come up with a routine that works for MTF but happy to share it if anyone else is looking for something similar.
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Monday - Don't go
Tuesday - Don't go
Wednesday - Don't go
Thursday - Don't go
Friday - Don't go
Saturday - Don't go (it's the weekend)
Sunday - Don't go (still the weekend)
-
It's pretty good value for £40/month. |
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By *enda83Man 2 weeks ago
newcastle |
Currently
Tuesday - upper
Wednsday - lower (squat focus)+ biceps and forearms
Friday - upper
Saturday - lower (sldl focus)+ biceps and forearms
Lower days still both have quad and hamstring work despite the focus
Going back to basics for a while as I’ve been trying since 2022 to get back to 105kg since losing 20kg after a heart attack and always struggle to break 100kg always around 99kg or so, it’s frustrating when body doesent respond like it used too despite doing the same things |
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"Currently
Tuesday - upper
Wednsday - lower (squat focus)+ biceps and forearms
Friday - upper
Saturday - lower (sldl focus)+ biceps and forearms
Lower days still both have quad and hamstring work despite the focus
Going back to basics for a while as I’ve been trying since 2022 to get back to 105kg since losing 20kg after a heart attack and always struggle to break 100kg always around 99kg or so, it’s frustrating when body doesent respond like it used too despite doing the same things "
Oh mate, thinking of you. |
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By *beeMan 2 weeks ago
Bristol |
3 or 4 times a week, always start with a 5 mile bike in 15 mins, then kettle bell upper arms so I don't have to sit next to the beasts lifting 3 times what I'm lifting in the free weight area!! |
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By *enda83Man 2 weeks ago
newcastle |
"Currently
Tuesday - upper
Wednsday - lower (squat focus)+ biceps and forearms
Friday - upper
Saturday - lower (sldl focus)+ biceps and forearms
Lower days still both have quad and hamstring work despite the focus
Going back to basics for a while as I’ve been trying since 2022 to get back to 105kg since losing 20kg after a heart attack and always struggle to break 100kg always around 99kg or so, it’s frustrating when body doesent respond like it used too despite doing the same things
Oh mate, thinking of you. "
Thank you mate, ok now heart attack was freak accident due to extreme dehydration (blood clotted and a few went into my heart) heart has recovered with very little damage |
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"Currently
Tuesday - upper
Wednsday - lower (squat focus)+ biceps and forearms
Friday - upper
Saturday - lower (sldl focus)+ biceps and forearms
Lower days still both have quad and hamstring work despite the focus
Going back to basics for a while as I’ve been trying since 2022 to get back to 105kg since losing 20kg after a heart attack and always struggle to break 100kg always around 99kg or so, it’s frustrating when body doesent respond like it used too despite doing the same things
Oh mate, thinking of you.
Thank you mate, ok now heart attack was freak accident due to extreme dehydration (blood clotted and a few went into my heart) heart has recovered with very little damage "
Blimey, how on earth did that happen? |
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"Currently
Tuesday - upper
Wednsday - lower (squat focus)+ biceps and forearms
Friday - upper
Saturday - lower (sldl focus)+ biceps and forearms
Lower days still both have quad and hamstring work despite the focus
Going back to basics for a while as I’ve been trying since 2022 to get back to 105kg since losing 20kg after a heart attack and always struggle to break 100kg always around 99kg or so, it’s frustrating when body doesent respond like it used too despite doing the same things
Oh mate, thinking of you.
Thank you mate, ok now heart attack was freak accident due to extreme dehydration (blood clotted and a few went into my heart) heart has recovered with very little damage
Blimey, how on earth did that happen?"
I had large intestine cut out when I was 28 so I get dehydrated easier than would otherwise as don’t absorb salt and water very well that combined with the worst sickness bug I ever had being sick repeatedly for a day straight couldn’t keep the tiniest sip of water down, first it got to the point I couldn’t walk more than a few steps due to the cramps in my legs then I felt pain in chest which I just thought I’d pulled something as it came on exactly as was wretching to be sick, luckily the lass I was seeing at the time came to check on me made me go to hospital I agreed to go to minor injuries but as thought I was just sick but when there they couldn’t find a pulse or get a blood pressure reading so put me straight on a drip got me an emergency ambulance to cramlington hospital said another half hour or so I’d have been dead I owe that lass my life I now take hydration far more serious ha |
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Personally on an ideal week I do a (relative) full body split 3x a week.
Session 1: Bench and Squat to start the week off and get the toughest exercises done first and manage the rest of the week
Session 2: Full body eGym circuit which is chest press, hamstring curls, ab rotations, rows, leg extensions, ab curls, back extensions
Session 3: Overhead press, Leg Press, Chest Flys, Biceps
From this week I’ll be doing some double sessions and adding more running and kettlebell stuff in. I fuel well but could hydrate better and think that will be apparent as I step up over the next couple of weeks
I also teach BJJ twice a week and try to spar 2/3 times and get the heart rate going although I’m chubby and lazy |
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"Currently
Tuesday - upper
Wednsday - lower (squat focus)+ biceps and forearms
Friday - upper
Saturday - lower (sldl focus)+ biceps and forearms
Lower days still both have quad and hamstring work despite the focus
Going back to basics for a while as I’ve been trying since 2022 to get back to 105kg since losing 20kg after a heart attack and always struggle to break 100kg always around 99kg or so, it’s frustrating when body doesent respond like it used too despite doing the same things
Oh mate, thinking of you.
Thank you mate, ok now heart attack was freak accident due to extreme dehydration (blood clotted and a few went into my heart) heart has recovered with very little damage
Blimey, how on earth did that happen?
I had large intestine cut out when I was 28 so I get dehydrated easier than would otherwise as don’t absorb salt and water very well that combined with the worst sickness bug I ever had being sick repeatedly for a day straight couldn’t keep the tiniest sip of water down, first it got to the point I couldn’t walk more than a few steps due to the cramps in my legs then I felt pain in chest which I just thought I’d pulled something as it came on exactly as was wretching to be sick, luckily the lass I was seeing at the time came to check on me made me go to hospital I agreed to go to minor injuries but as thought I was just sick but when there they couldn’t find a pulse or get a blood pressure reading so put me straight on a drip got me an emergency ambulance to cramlington hospital said another half hour or so I’d have been dead I owe that lass my life I now take hydration far more serious ha "
Mate, I'm so sorry to hear that. glad you're in a better place buddy. that lass saved your life. |
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By *ookie46Woman 1 week ago
Deepest darkest Peru |
Mines changed lately. I’m trying to be as as physically fit as I can without over doing it
I’m still doing two classes a week, Boxercise and rockbox and I’ve bought some weights, kettlebells and resistance bands for at home |
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