Advertisement -- Learn more about ads on this site.


    NAUSIKAA   13,151
SparkPoints
10,000-14,999 SparkPoints
 
 

Current gym routine


Tuesday, November 20, 2012

I used to post my gym routines on here back in the day when I was a more conscientious Sparker. So here's an updated version.

My workouts change every week so this is more of a general picture than a prescription. I never do the same workout twice. My shorthand of 2x6 means two sets of six repetitions each.

Monday:
Lats / Abs / Obliques

Chinups: 2 sets to failure
Neutral grip pullups: 1 set to failure
Lat pulldown, standing chin grip: 4
Ab routine #2 on pullup bar: 1 set
Ab routine #1 on pullup bar: 2 sets
Hanging leg raises: 6
Cable woodchoppers: 5/side
Lying leg raise (knees touch ears): 10

(Ab routine #1: hanging oblique left, hanging knee raise, hanging leg raise, hanging knee raise, hanging oblique right.
Ab routine #2: hanging knee raise, hanging leg raise, hanging knee raise, hanging oblique left, hanging knee raise, hanging leg raise, hanging knee raise, hanging oblique right, hanging knee raise, hanging leg raise, hanging knee raise)

Tuesday:
Legs / Chest / Triceps

Dip: 2x6
Pistol squat: 2x6/side
Bench press: 2x6
Single leg calf raise: 2x8/side
Full squat: 2x8
Pushup: 6
Decline pushup: 6
Diamond pushup: 6
Lying leg curl: 2x5

Wednesday:
Abs / Obliques / Lower Back

Good morning: 2x6
Deadlift: 2x6
Abs routine #2 on pullup bar: 1 set (see Monday)
Abs routine #1 on pullup bar: 2 sets (see Monday)
Hanging leg raise: 6
Cable woodchopper: 6/side
Lying leg raise (knees touch ears): 10
Back extension: 2x6
Weighted back extension: 2x6
Weighted crunch: 2x6
Single leg deadlift: 2x6

Thursday:
Lats / Shoulders / Traps / Biceps

Chinups: 2 sets to failure
Neutral grip pullups: 1 set to failure
Lat pulldown, standing neutral grip: 4
Shoulder press: 2x6
Overhead press: 2x6
Pike press: 2x6
Concentration curl: 7, 6 /side
Shoulder shrug: 2x6
Upper back machine: 2x4
Dead hang from bar: slow count of 35 (i.e., "35 Mississippi")

Friday:
Legs / Chest / Triceps / Abs / Obliques

Dip: 2x6
Pistol squat: 2x8/side
Single leg calf raise: 2x8/side
Full squat: 10
Pushup: 6
Decline pushup: 6
Diamond pushup: 6
Hanging leg raise: 6
Abs routine #1 on pullup bar: 4 sets
Cable woodchopper: 6/side

That's a pretty typical week. Zero cardio except walking, swimming in the sea, and so forth. I don't do much stretching anymore - I used to but I sort of gave up on it. I do this every morning first thing without having eaten anything. I like it. It's keeping me happy for the moment. I'm sure my workouts will look nothing like this in a few months. :)
SHARE
  Member Comments About This Blog Post:

LORES777 4/15/2013 11:48AM

    It's probably really bad that I don't understand any of this. You rock!

Report Inappropriate Comment
PETALIA 1/30/2013 7:32AM

    You are STRONG! I've been working on trying to do a full pistol squat for some time now. I've gotten stuck. I have been able to go only so far as 90*. I can squat to a bench but I haven't gone further, to the floor, yet. And, you are doing sets of full pistol squats! And pull-ups! Amazing.
I, too, am not a fan of cardio. At all. I do some HIIT training. Interval or sprint work isn't boring to me and I like the feel of getting into the anaerobic zone. I jump rope but you get to swim in the sea. Nice.

Report Inappropriate Comment
EUEK098 12/2/2012 5:11PM

    Build those muscles, emoticon

Report Inappropriate Comment
GOANNA2 11/21/2012 2:55AM

    emoticon emoticon emoticon

Report Inappropriate Comment
KALISWALKER 11/21/2012 2:28AM

    You are doing well!

Report Inappropriate Comment

Add Your Comment to the Blog Post


Log in to post a comment.