Working Out: Lifting, Cardio, Crossfit, Etc.

[Seasick Sailor 3747]

I couldn't find a thread for discussing working out. 

My thought it this could be a place to discuss different workout routines, exercise programs, etc.

I lift three to four times a week and get about 30 minutes of cardio in before each lifting session. I'd be interested in getting feedback on my current routine and hearing what routines/programs are working for others. 

My typical split looks like this:

• Monday:
  • 30 minute jog on treadmill at 7.0 MPH
  • Bench 4 x 5
  • Barbell Row 4 x 5
  • Chest Fly / Dumbbell Row superset 4 x 12 (fly) 10 (row)
  • Incline / Cable Row superset 4 x 8 (incline) 10 (row)
  • Dips/barbell curls superset 4 x failure (dips) 12 (curls)
  • Cable crossovers 4 x 10
  • Rope pushdown 4 x 10
  • Face pulls 4 x 10
• Wednesday
  • 30 minute jog on treadmill at 7.0 MPH
  • Squats 4 x 5
  • Dumbbell Lungs 4 x 12
  • Hip thrust 4 x 10
  • Leg curls 4 x 12
• Friday
  • 30 minute jog on treadmill at 7.0 MPH
  • Deadlifts 4 x 5
  • Overhead Press 4 x 5
  • Pull ups 4 x failure
  • Dumbbell side raises 4 x 12
  • Cable pull downs 4 x 10
  • Barbell curls / Triceps extension superset 4 x 12
  • Face pulls 4 x 10

I try to get in some ab work on Tuesdays or Thursdays depending on my schedule. 

This only allows me to hit each major muscle group once a week. I've been thinking about switching to a total body routine that would allow me to hit areas twice a week. 

 

 

Edited May 2, 2022 by Seasick Sailor

[Pescado_Rojo 19413]

 

[hookemATL 11701]

^there you go fatty fat fat fat

[Hefeweizen 5310]

54 minutes ago, hookemATL said:

^there you go fatty fat fat fat

You must be talking to me!

[hookemATL 11701]

6 minutes ago, Hefeweizen said:

You must be talking to me!

Id never call you fat, sir.

You are more "festively plump".

[BabaYaga 15286]

3 hours ago, Seasick Sailor said:

I lift three to four times a week and get about 30 minutes of cardio in before each lifting session. I'd be interested in getting feedback on my current routine and hearing what routines/programs are working for others. 

 

Lift daily - with a focus on compound exercises.  In fact, the only isolation lift I do is bench.  Squats.  Hex bar deadlifts.  Tons of kettlebell exercises.  Etc. 

Recently become a huge fan of rucking.  Keep a 55+lb backpack full of weights in the truck.  Every kid practice or when I have to walk the dogs.  Find the hilliest area I can.  That's a hell of a lower body/cardio workout.  For dedicated cardio I use our rower (Hydrow) at home.  At the gym, I also always hit the sled.  Push it forward, then with my TRX straps immediately pull it back (knees over toes guy prompted).  Try to do this at least ten times after a workout.  Up and back.  

[nolongerU2horn 758]

On 5/2/2022 at 3:05 PM, BabaYaga said:

Lift daily - with a focus on compound exercises.  In fact, the only isolation lift I do is bench. 

Bench press is a compound exercise

[BabaYaga 15286]

Just now, nolongerU2horn said:

Bench press is a compound exercise

Yeah, technically - but it's about as "isolation" as it gets for me as a chest/arms/shoulder focus.  

Takes me back to the old "chest/tri's back/bi's" days early on