Post your current workout routine

[PurpleOnes Senior Member Member of the Month June 2014PEGym Hero Find all posts View Profile Close PurpleOnes]

Heya all!

I thought this would be a cool idea for a thread.

What kind of workout are you doing currently?

If it is not a gym workout you can post your current calisthenic workout also.

I myself used to do 5x5 routine but now changed to this kind of routine.

Monday:lower body

1. Squats: 3-4 sets x 6-8 reps
2. Stiff legged deadlifts or leg curls: 3-4 sets x 6-8 reps
3.Leg press:2-3 sets x 10-12 reps
4.Leg extensions: 2-3 sets x 10-12 reps
5.Calf raise: 3-4 sets x 6-8 reps
6.Seated calf raise: 2-3 sets x 10-12 reps


Wednesday: Upper body

1. Bench press/Incline bench press: 3-4 sets x 6-8 reps
2. Rows: 3-4 sets x 6-8 reps
3.Shoulder press:2-3 sets x 10-12 reps
4. Chinups or pulldowns: 2-3 sets x 10-12 reps
5.Tricep exercise: 1-2 sets x 6-8 reps
6.Bicep curls: 1-2 sets x 12-15 reps

I do my workouts three times a week. If I begin with a lower body workout that means I do it twice a week if I begin with upper body workout I do it twice and lower body workout once.

Post your own workout!

[LongNThick Senior Member Find all posts View Profile Close LongNThick]

Up until this week, my routine has been as follows:

Morning (every morning depending on my PI)
8 minute warmup with heating pad
60 helicopters in each direction
2 x 30 second stretches as follows, forwards, up, left, down, right and then forwards again
50 jelqs each hand
5 minute warm down with heating pad
warm shower

Evening
25 - 30 minutes bathmate either 2 on 1 off, or 3 on 1 off depending on PI



New routine will incorporate my Phallosan after the shower until bathmate session on days when I do bathmate, and on days that I don't, I will wear the Phallsoan for the 10 1/12 to 11 hours (after I build into it)

[PurpleOnes Senior Member Member of the Month June 2014PEGym Hero Find all posts View Profile Close PurpleOnes]

Up until this week, my routine has been as follows:

Morning (every morning depending on my PI)
8 minute warmup with heating pad
60 helicopters in each direction
2 x 30 second stretches as follows, forwards, up, left, down, right and then forwards again
50 jelqs each hand
5 minute warm down with heating pad
warm shower

Evening
25 - 30 minutes bathmate either 2 on 1 off, or 3 on 1 off depending on PI



New routine will incorporate my Phallosan after the shower until bathmate session on days when I do bathmate, and on days that I don't, I will wear the Phallsoan for the 10 1/12 to 11 hours (after I build into it)

I did not mean PE routine but a workout routine like a gym split.

[LongNThick Senior Member Find all posts View Profile Close LongNThick]

Man. It would help if I read the OP a little better..... sorry.

[LongNThick Senior Member Find all posts View Profile Close LongNThick]

Now, after making a fool of myself.... my workout routine varies, but at present is as follows

Day 1

Bench 4 sets of 8 - 12 reps increasing the weight each set
Incline DB Press 4 sets of 8 - 12 reps

Military Press 3 sets of 10 - 12 reps
Bent over laterals 3 sets of 10 reps
Shrugs 3 heavy sets of 8 to 10 reps

Tricep Pressdowns 3 sets 12 - 15 reps


Day 2

Lat Pulldowns 4 sets of 10 - 12 reps
Bent barbell row 3 sets of 10 - 12 reps
1 arm dumbbell row 3 sets 10 reps

EZ Bar curls 4 sets of 10 reps
Preacher Curl 3 sets 10 - 12 reps


Day 3

Squats 4 sets 8 - 12 reps
Leg Press 3 sets 8 - 12 reps
Leg curls 3 sets 12 - 15 reps
Leg extensions 3 sets 12 - 15 reps
Calf raises 4 sets 12 - 15 reps

[Golf1094 Senior Member Find all posts View Profile Close Golf1094]

Man. It would help if I read the OP a little better..... sorry.

This is the Exercise and Health forum.

[PurpleOnes Senior Member Member of the Month June 2014PEGym Hero Find all posts View Profile Close PurpleOnes]

This is the Exercise and Health forum.

http://starecat.com/content/wp-conte...-animation.gif

Mistakes happen.

[GettinBig1 Senior Member Find all posts View Profile Close GettinBig1]

I do:

Monday:
Squats 6x5
Bench 5x5
Preacher Curls (3x12)
Tricep pushdown (3x12)
Ab crunches
Pullups

Wednesday
Deadlift 3x5
Bench 5x5
Pullups
Ab crunches

Friday
Squat 6x5
Bench 5x5
Leg curls (3x12)
Ab crunches

Not really too flashy, but gets the job done.

[GettinBig1 Senior Member Find all posts View Profile Close GettinBig1]

Oh, the sets refer to actual work sets, and don't include my warm up sets.

[GoingForGold Senior Member Find all posts View Profile Close GoingForGold]

I try to lift every other day and run every other day. Here is a sample:

1.Run 15 miles
2. Barbell Lifts
3.Run 4.5 miles
4.Barbell Lifts
5.Run 9.5 miles
6.Barbell Lifts
7. Run 6.5 miles

Currently I do 1 set of 8-12 reps in all of the following:
Front Squat
Bench
Clean+Jerk
Close grip Bench
Snatch
Wide grip Bench
Bent over Row
Military Press
Curl
Tricep Extension
Weighted Sit-up
Reverse Curl
Close grip Pull-Up
Weighted Dip
Wide grip Pull-Up

I used to do Deadlift and Back Squat as well but didn't do Front Squat so I need to catch up with my Front Squat for muscular balance.

[GettinBig1 Senior Member Find all posts View Profile Close GettinBig1]

@Goingforgold: I know people say that heavy barbell lifting and long distance running don't usually mesh well. How are you doing with that, since it seems you do both?

[GoingForGold Senior Member Find all posts View Profile Close GoingForGold]

GettinBig1-

Injuries are expected but heal very fast compared to most people and I can change my barbell workout to avoid the injured areas(always in my legs/feet).

I'm constantly stretching to avoid getting bulky muscles and avoid injury. I only max my lifts every 10 workouts which is every month or so.

I like it because I can focus on my upper body/strength with the barbell and lower body/endurance with the running. They both work different elements of fitness.

[Fadetoblack Member Find all posts View Profile Close Fadetoblack]

I have a back issue so that has a heavy influence on my physical training. I do a power yoga routine at least once a week, run 4 miles twice a week, I do a lot of core and stability work throughout the week, and one day I will go in and do a ton of pull-up variations/dips/push-ups/ and military presses.

[IronGymmer Senior Member Find all posts View Profile Close IronGymmer]

I'm still a beginner so I'm doing full body workouts 3 times a week. Mainly focused on improving Bench/Squat/Deadlift and improving leg strength for sprints right now. I've had a gym membership for about a year but not always serious about going like I am now.

Workout A

Squat 3x5
Leg curl 3x10
Bench 3x5
Rows 3x5
Hyperextension 3x10

optional abs

Workout B

Squat 3x5
Press 3x5
Deadlift 1x5
Weighted pullup 3x5-8
Hip thrust 3x10

Optional abs

Alternating with at least one day of rest in between.

[PongLenis Senior Member Find all posts View Profile Close PongLenis]

I do Chest/Tricep/Shoulders 2 days a week. Back/Biceps 2 days a week. Legs 2 days a week.

I wont go in depth on my routine. But I understand my body enough to know what reps to shoot for. Many of you seem to set fixed reps already going into the workout. I don't do that.

I'm a heavy weight lifter, not a power lifter. Been working out at a gym for a year and a half now. I've been asked if I take steroids. Not because I am some fat blob, but muscle mass and size.

I just wish my dick would behave the same way. Add some muscle mass and size to it when I weight lift.

Let's just say, I have grown a lot more muscle mass & strength then a LOT of my peers.