Forums >Cross Training>Gym routine
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
2019 goals 1000 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 MorningSplit Squat (left/right)ThrusterStraight-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
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
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.