What is your exercise regimen like?

[namaste]

I live in the mountains so it's usually easy for me to get the exercise I need. In the winter I am usually skiing almost every weekend, while in the summer I do a few mountain bike trips per week. I occasionally do long hikes as well.

I've recently joined a rock climbing gym and will be starting a training program there. My plan is to work out 6 mornings a week and take a rest day on Sundays.

MWF will be strength training in the weight room following this barbell program: https://www.reddit.com/r/Fitness/wiki/phraks-gslp

TThSa will be rock climbing.

What about you all?

 

[mattyb]

I do low-intensity (~70% max HR) cardio for >60 minutes at least once a week. Sometimes this is a leisurely jog, other times it may be a mix of calisthenics, stretching, mobility, skipping, rowing, etc. Lately I have been skipping a lot and really enjoy that. In winter I play indoor soccer once a week.

I do a mix of gymnastics, sprinting/plyos, olympic weightlifting, and bodybuilding 3-4 times a week. I am currently recovering from shoulder and back injuries though, because I was an idiot and did something I shouldn't have a while ago, so lately it has been mostly front squatting and some bodybuilding. It has been about six months since I was able to train normally.

When I do OL I only ever do low reps (<5), and heavy weight. Often I work up to heavy singles, and focus primarily on moving quickly and never grinding reps out - I rarely attempt true max lifts. Much of OL is spent working on technique and speed. Gymnastics is a mix of bar, rings, and floor work, mostly upper body related. Bodybuilding is reserved only for high reps low weight, focusing on specific muscles I see as weak or lagging. Sprinting and other plyos are done for speed and power development only, so lots of rest and high intensity - I only do these maybe once every two weeks or so, because I find them very hard to recover from, especially sprinting. Other plyos (like jumping) aren't as bad and I can do them once a week or more.

I also coach lifting and general fitness classes 4-5 hours per week at a gym in my spare time. So those keep me relatively busy and on my feet as well. I often have to demo lifts, warmups, stretching/mobility, etc. with these classes. While I was injured this kept me in relatively good shape despite not training.

Overall my general goal with fitness is to maintain and improve the main qualities of youth - speed, power, elasticity, and mobility. I also just enjoy it, and like feeling in control of my own body.

 

[tfcjesse]

I do low-intensity (~70% max HR) cardio for >60 minutes at least once a week. Sometimes this is a leisurely jog, other times it may be a mix of calisthenics, stretching, mobility, skipping, rowing, etc. Lately I have been skipping a lot and really enjoy that. In winter I play indoor soccer once a week.

I do a mix of gymnastics, sprinting/plyos, olympic weightlifting, and bodybuilding 3-4 times a week. I am currently recovering from shoulder and back injuries though, because I was an idiot and did something I shouldn't have a while ago, so lately it has been mostly front squatting and some bodybuilding. It has been about six months since I was able to train normally.

When I do OL I only ever do low reps (<5), and heavy weight. Often I work up to heavy singles, and focus primarily on moving quickly and never grinding reps out - I rarely attempt true max lifts. Much of OL is spent working on technique and speed. Gymnastics is a mix of bar, rings, and floor work, mostly upper body related. Bodybuilding is reserved only for high reps low weight, focusing on specific muscles I see as weak or lagging. Sprinting and other plyos are done for speed and power development only, so lots of rest and high intensity - I only do these maybe once every two weeks or so, because I find them very hard to recover from, especially sprinting. Other plyos (like jumping) aren't as bad and I can do them once a week or more.

I also coach lifting and general fitness classes 4-5 hours per week at a gym in my spare time. So those keep me relatively busy and on my feet as well. I often have to demo lifts, warmups, stretching/mobility, etc. with these classes. While I was injured this kept me in relatively good shape despite not training.

Overall my general goal with fitness is to maintain and improve the main qualities of youth - speed, power, elasticity, and mobility. I also just enjoy it, and like feeling in control of my own body.

Great stuff. I've been incorporating the low intensity >60min cardio 3x a week and definitely feel better. I've done weight lifting for years but have usually struggled to put on weight and therefore avoided any additional cardio. Now I'm in the gym on weekdays and cardio on the weekends.

I also do hatha/vinyasa yoga 2-3 times a week for an hour. Very beneficial to posture and breathing.

 

[TubZy]

I do weights about 5-6 times a week plus soccer or some sort of cardio exercise once per week. I do one muscle group a day, usually start off with compound lift then get more into isolation exercise as the workout progresses. My rep ranges range anywhere from 4-20, I like to mix it up pretty good.

 

[Aleksandr]

I play tennis twice a week, usually around 2hrs a time. I also go on walks a few times a week, usually an hour or longer.

I also have started some basic strength stuff to compliment tennis; 120sec plank holds, balancing on 1 leg 120 seconds, and a new one 'the diagonal stretch' which i got from ido portal.

I also sometimes use a sauna.

My goal is just maintain my health and stay injury free for tennis. I guess thats my biggest driving force, try and improve my tennis ranking. This mostly involves practice and staying injury free. I might work a bit more on my fitness this year sinnce im no longer scared of cardio thanks to gbolduev


The walking and saunas ive recently started (combined with IF) and my energy has improved a lot.

 

[Walker]

Five days off, two on - different muscle group combinations. Usually the last, fifth day I do almost a full body workout (minus legs) as a summary before my rest day on Sunday.

One day of sprints as well, gotta keep the pipes going.

 

[bruschi11]

Question: any links or quotes from GBOL for what he likes for exercise? I see he likes cardio per "m_arch" above.

I just started working out for the first time since my crash (10 months ago). Running a bit again feels amazing, even if its only a couple miles of run/walk/run. Just pushups and split squats for weights until after fasting.

Have been religiously in the sauna a half hour per day for the last two months and it makes me feel so much better with the cold showers before and after. Been throwing some aromatherapy in the saunas. Eucalyptis, lavender- yummy.

 

[Aleksandr]

Question: any links or quotes from GBOL for what he likes for exercise? I see he likes cardio per "m_arch" above.

I just started working out for the first time since my crash (10 months ago). Running a bit again feels amazing, even if its only a couple miles of run/walk/run. Just pushups and split squats for weights until after fasting.

Have been religiously in the sauna a half hour per day for the last two months and it makes me feel so much better with the cold showers before and after. Been throwing some aromatherapy in the saunas. Eucalyptis, lavender- yummy.

I think he thinks swimming in the ocean is ideal since you get minerals that way too. He's also talked about running cause it causes hyperventilation (good for slow oxidisers)

 

[Canari]

I think he thinks swimming in the ocean is ideal since you get minerals that way too. He's also talked about running cause it causes hyperventilation (good for slow oxidisers)

I think he just said we are no more natural persons because of the modern way of living. I agree we miss many things in real life. Living at my place is like living in a sky-scrapper without lift! I also do some weight lifting: stones. Hiking with rocksack: coming back home after shopping! Gardening...

Now I think we all do "what we can" to compensate... Things are too much separated: you work and then you go and work out?!!!!!
It should be all together. We should have 2 jobs, a desk one + an outdoor one.

Exercising used to be work + social entertainment. Look at all sports that started by competing on sunday with what people were doing as a job during the week! It could be some running, but if you lived in Alaska, it would be sled-dog competition! Then there was dancing... DANCING IS THE BEST SPORT WHEN YOU GET DEPRESSION. You need contact to help you go out of this.

If you live in town, of course you'd need some nature contact.... Many people are fond of gardening also for this reason, you pour some extra electrons into the earth through your hands. Have you heard about EARTHING?

 

[MNK99]

I do weights about 5-6 times a week plus soccer or some sort of cardio exercise once per week. I do one muscle group a day, usually start off with compound lift then get more into isolation exercise as the workout progresses. My rep ranges range anywhere from 4-20, I like to mix it up pretty good.

-So like 4-20, but less weight and more reps when cutting (minor cuts or gains, no crazy swings in bf%), and trying for hypertrophy and volume training?
-Maybe that's too many q's in one. That's something like what I try and do.
-20x 4 sets is 80 reps for one exercise alone... hence me: for Overhead Press, Iso-Lateral Pull Downs, Seated Rows (or isolateral), Dips one set that's 160+ reps rite there.

I think, a huge reason for training stamina, is .. fasting. Fasted training, and IF for 10-14yrs (some only cardio, strict, super strict over yrs).
-And also: Practice. And a Functional Training Gym in 2016 taught me a lot. Without them, I would workout 7d a week and get 60-70% or maybe way less of gains.
-But, even so... could be better. --> and ideally will be, vis a vis TEI.

-Were you ever "catabolic"? As in wasting away? Supposedly, you are not supposed to exercise till tired/ exhausted, but just until muscle failure... burning muscle sensation?
-I am sure i had that as a kid... and at times in 20's. I remember my gym asking me about that, and I could not describe what they were saying ... could not find the words.
-And yeah, probably still like that, supposedly lots are with PFS... like Freeflow, Slayo, me... others I'm sure.
-I certainly do have that muscle failure sensation, after not training 4-12months. But that only happens in school/work, or (longer end) after PFS, or PSSD.
-It probably happened all the time, as an untrained kid, or an ok- trained teen/adult. Less so, with adaptation I feel. I could be incorrect.

But if you can workout 6-7d and you don't go too high, so you don't get injured... and you keep it 35-55mins... and just walk or run 1-2x what's the harm?
Better than eating candy and chips and masturbating on a couch, smoking marijauna, ordering pizza, waking up, going to Dunkin Donuts, covered in crumbs, like a lazy person, isn't it?

I don't get it... Can't win. Even if fit and seemingly doing well, it's destructive? Note: not you, others (possibly correctly) say I'm likely catabolic. And it's good to know, but it doesn't seem like there's a quick fix or a ... tangible solution to this. There probably is something, and that may be TEI (patiently awaiting results).
-And I realize you're just looking out for me, others... I'm simply saying it's confusing.

Maybe I should only workout with friends so it's on their schedule, so then I am forced to not overtrain. Or later, just buy equipment, do 30mins 4x a week, once 1 hour, and jog 2x or so.

 

[MNK99]

I will swim... do calisthenics, whatever. Walk, take 2mo off when a father, adult, working like 5mo off.

I looked jacked to girls anyways at 20... even if overweight at 22 and ("too") skinny till 24-25. And forget all that, what matters is how you feel.
You know who else is catabolic? Every bodybuilder, powerlifter, endurance athlete at times...

But not all is PFS... I mean I overtrained at 16-20 too. BUT, not great results all the time (and yet, never fat again, outside of 2 meds). Maybe for a day, 5days, 1 month (but that's "to me", 5-10lb overweight from v skinny or lean or lean and cut... isn't actually fat). There are fat people etc... who are way healthier in terms of happiness, etc.

 

[RebelWithACause]

Currently I only do strength training in the gym. No martial arts.

I focus on strength. I train 3-4 days a week and go heavy when I train. I am getting strong quick at the moment. Hopefully soon I will hit my old numbers and more at a lower bodyfat with better form. I would not call myself a powerlifter right now but I am more towards that trend than hypertrophy pump workouts. Although those type of workouts can be a great tool to get stronger.

I also walk 1 hour everyday at the very least.

I used to do Johnny Candito's programs. Work very well if you are a powerlifter. Also good for beginners.

 

[MNK99]

Sounds legit man, I try to focus on high volume high reps, only sometimes hitting max or near max. BUT On prohormones it was different, off them and or cutting/recomping... less max output, but more reps if I can. Taking it easier now... 150-250reps per workout. And avoiding areas that hurt, like left wrist.