9
votes
Workout programs!
Hey everyone,
Whether it be yoga, weightlifting, swimming, climbing, cycling, bjj, or any physical activity, we can all gain from each other's experiences by sharing below. Please feel free to post your exercise routines, workout plans, nutritional information, progress and any relative thoughts.
Oh, and happy Sunday all!
I love that you included BJJ into your examples!
I do mostly body weight exercises and have recently been trying out Pavel Tsatsouline's recommendations from the Tim Ferriss podcast. Which consists of 5 - 10% of max reps several times throughout the day every day. Mostly pushups and pull ups with occasional kettlebell Turkish getups and cardio regularly (cycling and running). I have had periods of doing yoga, and i always stretch and work on mobility but nothing specific.
I've always been athletic but never had a regular program and dislike gyms so... now a days i'm mostly staying fit to be able to age well.
Yeah, bjj is an awesome way to get into shape and feel more confident with your body. I just started 2 weeks ago, and I don't think the novelty of learning new techniques will wear down for me.
Sounds like you've got a good direction as long as you're being mindful and realizing your long term goals. I wouldn't pass up regular programs, or one you make yourself, just to help you gauge progress relative to your goals. I'll have to check out that podcast too!
Happy Sunday to you too. I've been doing a routine mixture of bodyweight exercises over the past couple of weeks, along with yoga a couple of times a week. I've definitely felt results in flexibility and an overall lack of back pain like I've been getting the last few years. It's hot as hell though, but still so worth it.
I have been following a PHUL (Power Hypertrophy Upper Lower) program that's given me good results this past month. I'm already lean, so now I am trying to add a pound or two of muscle a month throughout the Summer semesters. I am 6'4 176lbs. Last month I was around 174.
The program.
I generally follow the lifts provided, but sometimes switch out for similar exercises that target the same muscles to add variety. I'll work abs after the workouts or target them specifically on a rest day. I fit in cardio frequently with swimming, sprinting, and bjj drills. Nutrition wise, I just try to make healthy decisions and eat at a surplus of around 300 calories while eating protein rich foods.
For flexibility, I stretch around 15 minutes a day.
Overall I enjoy the workout. It leaves me with a good feeling afterwards and has given me good progress on my lifts. I started my dead lift last month at a one rep max of 300, and now I can do 3x3 at 295. My goals are to continue following this program and to build strength and muscle size.
you are the third person here to mention bjj. I wonder how many of us are here?
Hopefully enough to eventually get a ~lifestyle.bjj
Wow. This is super interesting. Thank you.
Is there a good timer app where you can program things in ahead of time?
Basically, I'd like an app where I can set multiple timers and they just go. Do something like 60 seconds, ding, 10 seconds, ding, 15 seconds ding. So if I'm going through a routine I just automatically know when to switch and don't have to stop what I'm doing.
I have found two that might be a fit. The first one is for IOS, second for Android.
http://appcrawlr.com/ios/timers-with-elapsed-the-multipl#authors-description
http://appcrawlr.com/android/multi-timer-stopwatch
I have an S7. I'll check it out. Thanks.
I spend an hour or so each week at the gym, doing powerlifting - that is deadlifts, squats and bench presses. A few extra things as well if there's time, but those three exercises are the big ones. It's not so much time, but I am making gains and I love the results.
I like kettlebells, too. Maybe I'll start working with them once a week.
That's a great way to go about it in my opinion. Those lifts work so many different muscle groups, and working on their form helps translate to other lifts. If I had to suggest one more exercise, maybe standing over head press? That's another compound exercise that in this case works your chest, shoulders, back, and core.
My friend has been doing kettle bells recently and loves them. I'm finding so many different movements that you can do holding a kettle bell which can condition your whole body. I'm tempted to purchase one for my apartment.
Good luck with your lifts!
Thanks, Rain. Standing overhead press sounds like a good idea for me.
Went to the gym regularly last month, but then my membership ran out and it did not make sense for me to renew, so I have taken up running to get some excercise. If someone has any suggestions for a beginners, no equipment workout I would be very thankful for any suggestions.
Reddit has a really good community called bodyweightfitness that sounds like it meets your needs. The subreddit is a wealth of information for different bodyweight fitness routines and exercises.
Here's their Wiki.