Post your routine

[Halge]

I'm fucked up, and busy.
So I'll just try to get to the point (and maintain) where I can do 5x5 with 85-ish percent of my one rep max in the four main lifts without messing up my shoulder, pec, tricep, trap, upper back and whatever you call the area around your clavicle and up towards you chin. "Front neck"?
(Seriously, I'm a mess).

This will probably mean something like three workouts per week for the next couple of months. Bench and ohp will be done at home, or baked into the deadlift or squat workout.

Oh, and try to get some cardio. Just simple stuff like walks, maybe a short jog now and again. Been glued to my computer since the start of the year. Hasn't been good on my body.

 

[SalvadorAllende]

I go to work on my bike so from starters I have 1h30 of biking a day (around 17/18 miles in the city).

Then I do some work at home:

Day 1:
Bench press: 4 sets pretty much to failure (10-13 reps). Sometimes I would throw dropsets.
Skull crushers: 4x15.
DB flys: 4x12 or 4x15

Day 2:
Pullups: 4 sets to failure (around 10-13 reps)
DB bent over row
Curls

Day 3:
Deadlift + some legs. But my right knee is bothering me so I don't do a lot.


Everything is done really slow. Every set is between 40-60 seconds of time under tension.

So far I'm happy with the results.

 

[ayewheresthecannoli]

AM run (7 to 15 miles)

PM Calisthenics (at least 1 hour) for instance yesterday was 200 burpees/600 pushups

PM stretch (at least 2 hours)

Every day until my legs cant do it anymore. Every fucking day Joe!!! No booze, no instagram, no friends even. Just grinding away at the ole self while world spins around me. Lifestyle Joe.

sounds like someone training to go to a spec ops selection of some sort lol

tbh I do
1 long run, 10+ miles
1 speed run, 8 miles with 100-300m repeats or hill sprints
1 VO2 max workout, tempo run or 400-1600m intervals @ 8 miles
1 long ruck with 50lbs, 2 hours+.
then twice a week:
pull ups, push ups, handstand push ups, burpees, anything I can do with a kettlbell + some neck exercises.

i miss lifting weights so much that when gyms open up again, I'll be lifting almost daily. prob a John Meadows bodybuilding program that I wanted to do before gyms closed.

 

[TerryMCLOOPS]

sounds like someone training to go to a spec ops selection of some sort lol

tbh I do
1 long run, 10+ miles
1 speed run, 8 miles with 100-300m repeats or hill sprints
1 VO2 max workout, tempo run or 400-1600m intervals @ 8 miles
1 long ruck with 50lbs, 2 hours+.
then twice a week:
pull ups, push ups, handstand push ups, burpees, anything I can do with a kettlbell + some neck exercises.

i miss lifting weights so much that when gyms open up again, I'll be lifting almost daily. prob a John Meadows bodybuilding program that I wanted to do before gyms closed.

Nah used to be in the Navy now Im a college student. If you are serious about the military the Tactical Fitness Report podcast by Stew Smith is money.

 

[ayewheresthecannoli]

Nah used to be in the Navy now Im a college student. If you are serious about the military the Tactical Fitness Report podcast by Stew Smith is money.

Thanks yeah, I used to listen to his podcasts with Jeff Nichols. But that was a while ago.

 

[TerryMCLOOPS]

Thanks yeah, I used to listen to his podcasts with Jeff Nichols. But that was a while ago.

Jeff is the man

 

[mmafan2000]

1. Fast for 16-8.
2. Work out fasted at the 15 hour mark to burn extra fat. (Hiit training, bodybuilding 80's split, bjj).
3. Eat 3 protein/vegetable meals a day in the 8 hours
4. Sleep 9 hours every night.
5. Take multi vitamins, zinc and magnesium along with fish oils.

 

[vision1]

1. Fast for 16-8.
2. Work out fasted at the 15 hour mark to burn extra fat. (Hiit training, bodybuilding 80's split, bjj).
3. Eat 3 protein/vegetable meals a day in the 8 hours
4. Sleep 9 hours every night.
5. Take multi vitamins, zinc and magnesium along with fish oils.

Is your only goal to lose weight?
Working out fasted is a great way to lower your performance, which in turn decreases the training stimulus.

 

[mmafan2000]

Is your only goal to lose weight?
Working out fasted is a great way to lower your performance, which in turn decreases the training stimulus.

Yes! It is. I'm 190lbs. Fattest I've ever been because of the lockdown. I'm going to go down to 175 and stay there. I have a question. How long should I be intermittent fasting for. I really enjoy it. Can I do 16-8 for the rest of my life?

Is intermittent fasting short-term?I really feel good doing it so I'd like to continue as long as possible.

 

[MilkManUK]

Yes! It is. I'm 190lbs. Fattest I've ever been because of the lockdown. I'm going to go down to 175 and stay there. I have a question. How long should I be intermittent fasting for. I really enjoy it. Can I do 16-8 for the rest of my life?

Is intermittent fasting short-term?I really feel good doing it so I'd like to continue as long as possible.

You can do it indefinitely

 

[Rand M Arthur]

At the home I have a pull up bar, a few kettlebells (16kg, 20kg, 24kg) and a few woody bands.

Mon-Wed-Fri is 5x10 KB Circuit, 25 Chins in as little time as possible, 100 Face Pulls. Then some neck work. KB circuit is Push Ups/Halos/Swings. Halos are alternating.

Tue-Thu is a 5km jog and a solid 30 mins of stretching. Especially my tight adductors, lats and triceps.

Before the zombie apocolype started I did my own variation of Greyskull LP, but was getting pretty bored so I was thinking of moving to upper/lower or push/pull/legs. I had done a mock up of PPL based around the Bench Press, Hang Clean and Back Squat, then a few accesories for each. But didn't get a chance to start it. I will probably just go back to the GSLP to get my strength back ASAP.

My Greyskull routine;

A:-
Incline Press 3x5
Front Squat 3x5
Chins 3x10
Neck Bridge 3x10
KB Swing 3x10

B:-
Pendlay Row 3x5
Deadlift 3x5
Dips 3x10
Neck Plank 3x10
KB Twists 3x10

As you can see I have a bit of OCD for symmetry. The first two main movements each day are push upper/push lower or pull upper/pull lower, using the Greyskull rep scheme with the final AMRAP set. The next three lift are reciprocals using old school rep schemes to build up the tendons and cause metabolic fatigue. That was your standard ABA BAB rotation over two weeks. With 5km jogs and stretching on weekdays in between, and a weekend routine of sweet FA. I also do 100 reps of Face Pulls three times a week as I have really bad posture otherwise.

Lifts before lockdown:
IP = 97.5KG x 5
BS = 142.5KG x 5
PR = 90KG x 5
DL = 185 KG x 5
Chins = BW x 10
Dips = BW x 10ish
BW 80Kg at about 15%Bf using the Navy method and photo chart.

 

[vision1]

Lifts before lockdown:
IP = 97.5KG x 5
BS = 142.5KG x 5
PR = 90KG x 5
DL = 185 KG x 5
Chins = BW x 10
Dips = BW x 10ish
BW 80Kg at about 15%Bf using the Navy method and photo chart.

Your relative strength is pretty good. Wonder why you can only do 10 dips yet incline press 40 lbs over BW for reps?