What's your weekly workout routine?

Hamish

Hamish

Hamish

Soldato
Joined
14 Apr 2003
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Location
Deepest Yorkshire
Just wondering what everyone's weekly workout routine was really...

Mine:

Monday: Run 5-6km
Tuesday: Circuit Training
Weds: Squash
Thurs: Circuit Training
Friday: get drunk
Saturday: nothing
Sunday: Usually nothing, sometimes weights.

trying to build up the running to 10km, don't really have a target for the rest, just build it as much as I can...

Hamish
 
Well I ride my bike to work and back everyday, and play football on a Sunday. That's all I do for cardio if I'm honest. Tend to concentrate on weights 2-3 times a week. 2 times a week now due to hectic schedule.
 
Monday - 1 hour in the gym. Cardio/Weights
Tuesday - Nothing at the moment, but will start running soon
Wednesday - 1 hour in the gym. Cardio/Weights
Thursday - Nothing at the moment, but will start running soon
Friday - 1 hour in the gym. Cardio/Weights
Saturday - Running. Building up to 13 miles over time
Sunday - Either rest or walking/hiking (usually 15-25 miles)

:)
 
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Monday, Wednesday, Friday : HST
Tuesday, Thursday, Saturday: Cardio if I'm currently doing any (SS/HIIT).

Sunday: Sweet F A. It's nice to have the weekend off.
 
Monday -34 mile cycle, 2km swim
Tuesday - 34 mile cycle - 1hr Hardcore Spin
Wednesday - 34 mile cycle - 2km swim
Thursday - 34 mile cycle - (need to get some plyometrics in here as well)
Friday - 34 mile cycle - 2km swim
Saturday - 40 mile cycle (or rest depending on what Mrs A wants to run)
Sunday - Between 10km and 26km run

As the year goes on I'll be cutting down the running at the weekend but building up some long distances on the bike and adding outdoor swimming once the lakes open in April.
 
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Through January it was:
Conditioning (barbell complexes and cardio); 3 times a week.
If I could fit in a day or two of cardio I would go.

Now though:
Tuesday: Thai Kickboxing
Twice a week: 5x5
And aim for a cardio session.
 
[DOD]Asprilla;18354239 said:
Monday -34 mile cycle, 2km swim
Tuesday - 34 mile cycle - 1hr Hardcore Spin
Wednesday - 34 mile cycle - 2km swim
Thursday - 34 mile cycle - (need to get some plyometrics in here as well)
Friday - 34 mile cycle - 2km swim
Saturday - 40 mile cycle (or rest depending on what Mrs A wants to run)
Sunday - Between 10km and 26km run

As the year goes on I'll be cutting down the running at the weekend but building up some long distances on the bike and adding outdoor swimming once the lakes open in April.
Click to expand...

I'm getting tired just reading your post! That looks like a might lot of cycling to me. This outdoors or on a bike?
 
ATM:

Sunday:MMA
Monday: Grappling
Tuesday:HST
Weds:MMA
Thur:HST
Fri: Day off
Sat:HST

I try to stick to this but recently work and the gf have got me pushing things back, back on track now though ! :)
 
Currently
Cardio to me means a mix of Steady state or some HIIT and some stretching afterwards.

Monday = 30 mins of cardio soon as I wake, shoulders later
Tuesday = Triceps + back in afternoon + martial arts in the eve
Wednesday = 30 mins of cardio soon as I wake, Kickboxing later
Thursday = 30 mins of cardio soon as I wake, Biceps + chest later
Friday = 30 mins of cardio soon as I wake, Legs later
Saturday + sunday rest
 
Andr3w said:
You must have quads of steel :eek:
Click to expand...

Not massive, but tight, like a tiger....

Vastus Medialis is something I need to work on, but I'm happy with the rest.

Oh, on the distance front I came 23rd on the Bike Radar Silly Commuting Stats table last year with just under 6,500 miles (didn't cycle in Jan and Feb so didn't hit my 7,000 mile target). First place was just under 13,500 miles........
 
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The Medialis isn't really recruited until the last 10-15 degrees of knee extension which might explain the under-development. You can see what I mean by pushing on it as you extend your leg and noting that it only really contracts at the end of the movement :cool:
 
BennyC said:
The Medialis isn't really recruited until the last 10-15 degrees of knee extension which might explain the under-development. You can see what I mean by pushing on it as you extend your leg and noting that it only really contracts at the end of the movement :cool:
Click to expand...

Spot on, hence I really should pay more attention to it, especially as I over pronate a lot and some studies have shown that building the medialis can reduce this.

Cycling never brings the leg to full extension, in fact usually less than 155 degrees.

Still, there are only so many hours in the day, etc.
 
My current training plan for my XC and Road race shedule

Monday - Gym : 30 mins bike, 30 seconds sprints every 3 mins
Tuesday - 30 miles commute to work - HR no higher than 80% of Max
Wednesday - Gym : 30 mins bike, 30 seconds sprints every 3 mins
Thursday - 30 miles commute to work - HR no higher than 80% of Max
Friday - Rest Day
Saturday - 60-80 miles training on the bike. This will be increasing to 100-120 miles in the Spring.
Sunday - Rest Day

[DOD]Asprilla;18354239 said:
Monday -34 mile cycle, 2km swim
Tuesday - 34 mile cycle - 1hr Hardcore Spin
Wednesday - 34 mile cycle - 2km swim
Thursday - 34 mile cycle - (need to get some plyometrics in here as well)
Friday - 34 mile cycle - 2km swim
Saturday - 40 mile cycle (or rest depending on what Mrs A wants to run)
Sunday - Between 10km and 26km run
Click to expand...
Nice :)
 
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I train Monday Wednseday Friday, and alternate between two workouts:

A:
Bench Press 5x5
Squat 3x5
Bent Over (Pendlay) Row: 5x5

B:
Overhead Press: 5x5
Deadlift: 3x5
WG Pull up: 3xfail
Dips: 3xfail

Then usually a 90 minute footy match on a Saturday or Sunday and a 30 min run one weekday morning.
 
Saturday - BJJ Drills
Sunday - CV and pads
Monday - Explosives / transitions pads and steady state
Tuesday - BJJ sparring
Weds - Rest
Thurs - BJJ with my parter (non-gay ;))
Fri - As Monday
 
Monday - 5m easy run or rest/spinning/gym work
Tuesday - 5-a-side football
Wednesday - 6-13m steady
Thursday - 6m Intervals/fartlek/hills/tempo
Friday - Rest/spinning/gym work
Sat - 6-10m Cross country
Sunday - 13-18miles steady
 
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