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Gym routine (Read 514 times)

    What is your typical gym routine?

    Personal bests (bold = this year): 5K - 23:27 / 5M - 38:42 / 10K - 49:31 (track) / 10M - 1:24:26 / HM - 1:51:17 / M - 3:58:58

    Next races: NYC Marathon, Nov 2014 


    Old , Ugly and slow

      I do an over all body workout with weights every 4 days

       

      Deadlifts

      db benches and presses

      pull downs

      db rows

      shrugs

      curls

      grip work

       

       

      when my Knee gets better

      squats

      leg curl

      first race sept 1977 last race sept 2007

       

      2014goals   1300  miles  , 190 pounds , deadlift 400 touch my toes

        Whole body workout in 15-20 minutes once a weeks during marathon training.

         

        6 minute ab routine. I hit the abs at every angle with about 20 pus different movements with 10 reps each.

         

        I superset the following pairs. I do the first then go to the next and repeat for 3 sets then I go to the next pair.

         

        25 pushups

        rubberband pulldowns 15 reps. I attach 3 rubber band to the handles and hang them over my door. I sit on the floor and begin

         

        single leg lunge with one leg on a bench 12-15 reps

        upright rows with two rubber bands 10 reps

         

        standing calve raises with my body weight for 15 reps. I go up quick and down slow

        shoulder press with two rubber bands for 10 reps

         

        dips on the edge of my bed 10-12 reps

        curls with 2 rubber bands 10-12 reps

         

        I walk 60 steps on my tip toes

         

        I stretch and massage everyday until I'm done with my marathon.

         

        After I complete my marathon, I'll go back to my normal gym routine. 

         

        Monday

        Same 6 minute ab routine as above

        25 pullups

         

        Then I do each of the following in order for 3 sets with 1 minute rest. I put 75 lbs on the barbell

         

        Upright Row 
        Military Press 
        Good Morning
        Split Squat (left/right)
        Thruster
        Straight-Legged Deadlift

         

        Then i do 3 set of dips 25 reps, then 15 reps then 12 reps superset with db curls

         

        Friday

        I do the same ab routine.

        then what is in this video below with lighter weights.

        http://vimeo.com/1690784

         

        mandytheartist


          On the 3 days I'm not running, I do 2 calisthenics and 1 lift. Rotating among:

           

          Lifts

          Bench

          Squat

          Deadlift

           

          Calis

          Situps

          Pushups

          Chinups

          RSX


            3 days a week I do 90 minutes of machines that get my core more than once. I do 3 sets of15 each 20 -30 seconds max in between. If there is a machine such as a torso turn I switch sides immediately. No set is too heavy as I don't need bigger arms, and I want to tone my legs.I run 6 days a week, and also do 1 day of elliptical. I was never this aggressive before at the gym and it is helping a lot.

              If I go to the gym I usually do 30 mins easy running to get warmed up, then usually I do squats, overhead presses, chinups, dips, calf raises and then a couple of other things depending on what I feel like. At home I do press ups, crunches and planks every couple of days.