Do any of you visit GYM and if you do, whats your workout chart?

Joined Gym again this July after 2 year gap. This time for slimming down.Chart includes Cycling, Treadmill, Twister, Yoga's, abs crunches with Lat Pulley, Butterfly, Pulley pull down and Wrist curl's.No Butter or Oily foods anymore, strictly on cholestrol free diet.

Well?

@bforrester420 incoming 3...2...1 XD !

If you want to slim down, skip the cardio machines and do high intensity weight sessions. You can follow that up with light cardio...walking not jogging...on the treadmill. That light cardio will help burn off the triglycerides (fat in your blood) your body released from fat oxidation during high intensity exercise. Long duration, steady state cardio increases cortisol in the body and leads to fat retention and muscle degradation.

If you want fat loss without weights, do HIIT cardio (high intensity interval training). Go all out (sprint) for 20 seconds then walk for 40 seconds (active recovery), repeat for 10+ intervals. As you get in better shape, reduces your active recovery intervals incrementally, striving to sprint for as long as you recover. When you get in really good shape, aim to sprint for twice as long as your active recovery.

A great high-intensity weight lifting program is called "Advanced German Body Composition". I'm currently running this program and it is brutal, but in a good way. https://www.t-nation.com/workouts/lactic-acid-training-for-fat-loss

Your best exercises are going to be compound (multi-joint) lifts...squats, deadlifts, presses (overhead and bench), pull ups, etc. Dumbbells are better for building muscle (except for deadlifts and squats), barbells are better for building strength. Your body is meant to work as a system, so don't load up on a bunch of isolation exercises like bicep curls.

Thanks for the Tip Big Guy, will consult my Trainer on this :)

left the gym after the winter as i had joined to use treadmills during winter months. back to running outside

LMAO...you know me so well.

Steady state cardio has its place, but it's best in small doses. Bursts of intense effort, followed by short rest periods, are your best friend in fat burning....besides diet of course. Look at the difference between an Olympic sprinter and a world-class marathon runner.

Believe it or not i do.I might be a total loser but working out is the only thing i am good at.

My workout chart is simple: Annihilate my muscles every day with an endless amount of sets and reps.Eat like a mofo.Rest and repeat.

Recovery is not and issue for me.

Fun fact; that program was invented in 1934 by Dr Johannnes Steger to train Nazi soldiers.

I go to a boxing gym. My chart is...boxing stuff? Speed bag, double end bag, heavy bag, jump rope, running, stair climber, shadow boxing, stuff like that.

I train my body hand to hand combat on the weekend for the most parts and I do own lots of firearms, so that too keeps me in shape. I do my own workout.

I've also just joined a gym, mate

I have a gym membership, but recently I haven't gone because of things in the way right now. I want to get back into my 5 AM workout session, but I've been sleeping in as well.

My workout routines are usually each day being a different section of my body (arms/chest, legs, etc), with mainly use of dumbbells or the machines the gym offers. Reading @bforrester420 post, I might start looking into doing the light cardio more often because I would jog after a workout mainly.

Intermittent fasting and hiit/weight training. Mix it up and make it fun, rather than just sticking with a single method.

Post a pic of your big arms tough guy. You can kill me in one hit :P

I don't need to visit a gym in order to maintain and build a strong and healthy physique, because daily I work outside and that stuff becomes a natural benefit of that process.

I have 20 miles of Pentland and lots of space for liftin', other than socializing (lol) no point.

i go to the gym 2-3 times a week and work on a little bit of everything

German Body Comp, or German Volume training? The two are often confused for one another. I couldn't find anything on Google looking up Steger attached to either program. As far as I knew, Charles Poliquin came up with GBC and advanced GBC.

I do basic stuff like calisthenics, including pushups (30/min) and sit-ups (50/min) usually at home.

At the gym, I do 30 minutes on the elliptical (resistance: 14/20) and 30 minutes on the bike or 30 minutes on the treadmill (6 mph) in place of the first two.

If I have time, I do 100 free throws at the basketball court (average: ~70/100) or juggle a soccer ball (I stop at a count of 500).

Been going for a year now and lost 70 pounds going from 230 to 160 in the first 5 or 6 months. I'm bulking currently to put on a lot more muscle and not just go for the skinny look.

As far as my routine : Monday Triceps+Chest /Tuesdays Biceps+Back /Wednesday Forearms+Shoulders /Thursday break/Friday legs/Saturday Abs/Sunday break. This is mostly with a bench, dumbbells, barbells and a pullup machine

I do a mile or two(on leg day) run every workout day along with about 100 situps. It's been working good so far.

my post was entirely fiction so I'm not surprised

Went right over my head...my bad.

ha ha their you go Indy

@sukraj said:

@indzman said:

@sukraj said:

I've also just joined a gym, mate

Post a pic of your big arms tough guy. You can kill me in one hit :P

ha ha their you go Indy

OMG

*i'm so dead* :P

My routine is broken down into 4 parts, strength, flexibility, cardio and skill training. My strength training session is a combination of basic calisthenics, parallette bars, weights and resistance bands.

I do yoga, Tai Chi and various other stretches for my flexibility and for my cardio, I do a light jog, jump rope and I hit a heavy bag. The skill portion of my workout is a nice mix of MMA and Traditional Martial Arts technics. I usually workout 3-5 days a week, but as of late, I'm down to just 3.

I'm going 5 days a week, currently running the Advance GBC program:

• performed as tri-sets, no rest between exercises, rest 2 minutes between tri sets, repeat for 3 or 4 sets. So perform exercise 1, 2, and 3 with no rest between, rest two minutes after #3, then repeat 1, 2, 3 for 3 - 4 total sets. The last rep of each exercise should be a challenge. Leg day sucks

Monday - Back

1. Barbell Row x 6 reps
2. low cable row x 12 reps
3. Reverse flyes x 25 reps

1. Weighted chinups x 6
2. wide-grip lat pull down x 12
3. straight arm pulldown x 25

Tuesday - Chest and Biceps

1. incline dumbbell press x 6
2. flat dumbbell press x 12
3. machine flyes x 25

1. Barbell curls x 6
2. Hammer dumbbell curls x 12
3. incline dumbbell curls x 25

Wednesday - Cardio

Thursday - Shoulders and triceps

1. Seated dumbbell presses x 6
2. cable "face pulls" using rope x 12
3. dumbbell lateral raises x 25

1. weighted dips (or narrow grip bench press) x 6
2. tricep presses (skull crushers) x 12
3. Cable pushdowns x 26

Friday - Legs

1. barbell squat x 6
2. lunge or split squat x 12 (each leg)
3. Leg extensions x 25

1. Deadlift x 6
2. leg curl x 12
3. back hyperextension x 25

wow Tough Guy ! :P

Great results! What specific exercises do you do?

Trying, but I've had some long days at work and just been exhausted when I come home.

I'm currently doing a 30 day abs challenge. On day 18 now. I hate doing any kind of sit ups so I've avoided them.. thought I could try to change that with a challenge.

Otherwise I usually do dead lifts, leg press (I think it is. Weight on shoulders, go up and down), some chest exercises. Going to add pull-ups to it quite soon.

Your Monday workout is similar to my resistance band routine. I just recently added parallette bars to my workout, what's your opinion on them?

Thanks, it's a lot to list off top of my head but the ones that I can think of right now in no specific order are

Hammer curls,dumbbell incline+flat press/reverse curl, concentration curls, pullups, pushups, goblet squat, deadlifts, regular curls, shoulder press, dumbbell flies + row, ab roller, renegade row and I used to teach Karate so I do that on leg day about 50-60 side/front/back/round kicks on each leg.

@MarcRecon: I've not used Parallete bars before, but they look like they'd be great for pushups (increased range of motion) and dips if you don't have access to a dip station. Those two exercises as well as pull ups, are pretty much the best bodyweight exercises you can do.

@indzman: It's a pretty fun program. High intensity/volume and I usually get through my weight lifting sessions in 30 minutes, so I have time for light cardio after I'm done. It's taxing and the leg day is not for the feint of heart.

The hardest part of that program is selecting the correct weight for your 2nd, 3rd and 4th set of the tri-set. After your first set, muscle fatigue sets in and your strength drops precipitously on your subsequent sets. On chest day, for example, I could only get 8 reps with 50lb dumbbells on my 3rd "12 set". Fresh, I can press 75s for 12.

That was what I mainly got them for, but then I started doing more research and found out that I could also use them for L-sets, crunches, straddles, handstand pushups.

Talking about a KILLER workout! lol