What is your workout?

[Marticus]

Just wondering ... what do you do for a workout? Lay it all out: regimens, riding, all of it. Feel free to include all the info (e.g., if you weight train: # reps, # sets, breakdown by day, etc.) I'm curious because I have been designing and experimenting with different workouts for a few years, and the one I am doing now (which combines the infamous "300" workout with a few other core techniques and regular cycling) is far and away the most intense I've ever done. Just wondering if it really is, or if other people put me to shame.

[vladamir]

Monday/Thursday Chest, Arms and Back.

week 1-2: 15 reps with enough weight to failure, two sets each exercise, alternating opposing muscle groups with 90 second rest between exercises.

week 3-4: 12 reps with enough weight to failure, supersets alternating opposing muscle groups with sixty second rest between supersets.

week 5-6: 8-10 reps with enough weight to failure, compound supersets alternating muscle groups with 30 second rest between compound supersets.

Tue/Friday: Legs and Shoulders. Follow the same pattern as above with the exception of calf exercises being much higher reps.

Wed/Sat: Abs/Cardio. Abs and cardio follow a similar pattern as above and the cardio is for a particular time frame that increases at the 3rd week and the 5th week.

After week 6 I repeat with additional weight and/or changing up the specific exercises.

I use dumbells exclusively... they are cheap and effective.

I started last March and took a few months off during the fall/winter for recuperation. With my added daily commuting and summer/fall riding I had pushed myself into a near state of overtraining. I couldn't get enough rest due to work obligations and didn't have enough money to buy enough groceries to support such calorie expenditure.

[Marticus]

That sounds like a solid routine. Do you notice your leg workouts effecting your riding? By week 5 & 6 -- 8-10 rep sets at weight that causes failure is probably hammering the hell out of your legs. I used to do a leg workout with a friend of mine who owns the gym I go to, and I had to stop because after our workout, it would usually take about two days to fully recover and I was trying to get a lot of miles in at the time, and his workouts were based on power -- I was doing pause squats (you squat down and stop at the bottom for a three count, then come back up -- it takes any momentum advantage away), hack squats, slow lunges, box jumps, and super-setting hamstring curls and leg raises until I had to stop. That last one was interesting because i never wanted to admit I was beat, and he absolutely refused to tell me to stop until I quit. It was a battle of wills that he always won. On two separate occasions, I got sick during these kinds of sets.

Now, I lean more toward a total body workout -- I do the "300 workout" three times a week. I haven't tried the fit test for it yet, but I'm getting close. The workout is available online -- I think it's gymjones.com or something. The exercises are (in order): pull-ups, dead lifts @135 lbs, push-ups, one armed-alternating-dumbbell clean and press @ 35 lbs, box jumps, floor-sweepers with 135 lbs., pull-ups (again.) I'm up to two rounds of 30 reps on each exercise with 15 seconds in between (for the most part -- the last round of box jumps usually forces me to sit for about a minute before I can continue.) The test requires 50 reps for each, but only has one round to it. I know I could complete it now, but I want to come in under 20 minutes and I don't think I'm quite there yet. The rest of the week, I do another core routine I put together, and I ride. The 300 workout is pretty cool -- I've thrown up about 6 times doing it -- the hardest part is convincing yourself you're ready to add reps. I was hung up on 15 per exercise for about two weeks, and when I forced it up, the first day was pure hell. I couldn't even walk up the stairs at home afterward without feeling like I needed to rest.

[vladamir]

That sounds like a solid routine. Do you notice your leg workouts effecting your riding? By week 5 & 6 -- 8-10 rep sets at weight that causes failure is probably hammering the hell out of your legs. I used to do a leg workout with a friend of mine who owns the gym I go to, and I had to stop because after our workout, it would usually take about two days to fully recover and I was trying to get a lot of miles in at the time, and his workouts were based on power -- I was doing pause squats (you squat down and stop at the bottom for a three count, then come back up -- it takes any momentum advantage away), hack squats, slow lunges, box jumps, and super-setting hamstring curls and leg raises until I had to stop. That last one was interesting because i never wanted to admit I was beat, and he absolutely refused to tell me to stop until I quit. It was a battle of wills that he always won. On two separate occasions, I got sick during these kinds of sets.

Now, I lean more toward a total body workout -- I do the "300 workout" three times a week. I haven't tried the fit test for it yet, but I'm getting close. The workout is available online -- I think it's gymjones.com or something. The exercises are (in order): pull-ups, dead lifts @135 lbs, push-ups, one armed-alternating-dumbbell clean and press @ 35 lbs, box jumps, floor-sweepers with 135 lbs., pull-ups (again.) I'm up to two rounds of 30 reps on each exercise with 15 seconds in between (for the most part -- the last round of box jumps usually forces me to sit for about a minute before I can continue.) The test requires 50 reps for each, but only has one round to it. I know I could complete it now, but I want to come in under 20 minutes and I don't think I'm quite there yet. The rest of the week, I do another core routine I put together, and I ride. The 300 workout is pretty cool -- I've thrown up about 6 times doing it -- the hardest part is convincing yourself you're ready to add reps. I was hung up on 15 per exercise for about two weeks, and when I forced it up, the first day was pure hell. I couldn't even walk up the stairs at home afterward without feeling like I needed to rest.

Isn't the 300 workout you are describing a one off challange issued to those who had completed 6 months of dedicated crosstraining at the Jones Gym? I think only about half of folks who had completed the prior six months of intensive training even attempted that challange and not all of them completed it. You gotta hurt after doing that :D

Yeah, the routine has definately worked. It's a body sculpting program rather than building. I know I've gained some lean muscle mass but the biggest change has been in reshaping my body. I wieged 198 with no real muscle tone to speak of 7 years ago and was pretty out of shape. A number of years of smoking and inactivity had brought me to that point. I was in pretty good shape from 1996 till about 2002 but then my metabolism had slowed and I couldn't abuse myself the way I could when I was younger. In 2002 I began commuting by bike in an effort to quit smoking. Everytime I wanted to smoke I'd abruptly grab the bike and ride until it passed. 2005 came and I was in the 180's and by 2007 I was fluctuating from 175-180. This was all lost due to commuting. I had rid myslef of a car during this time and cycling had become a lifestyle and part of who I am. I had absolutely hit a wall in terms of fitness though. I could ride a 70 mile road ride in 3-4 hours and could ride much slower for an eternity. I could MTB all day. Cycling is good for the cardio and it will strengthen certain muscles but it doesn't create lean muscle mass. I realized that I'd have to take up weights if I really wanted to progress any farther. After starting this routine I am down to 155. This is where I was over 15 years ago in highschool LOL and it's only taken since last march. My diet hasn't changed much. the only thing I had changed was 5-6 meals instead of 3-4 and an increase in protien. My caloric intake is just a little higher. My body is still adapting and changing which is good cause it means the periodization technique is working. I'm on the 5th week of this particular round. At the begining of the next it's time to up the weight again. My goal at this point is to continue to add muscle. I'd like to get back up to around 175 but with a higher ratio of muscle to fat this time.:D

As far as the legs are concerned sometimes I just have nothing left even after the postworkout meal. Its in a good way though. Riding that line of overtraining is hard. Too little and your body adapts, too much and you actually lose what you are trying to gain. I have to admit, I haven't noticed a big boost to my riding. A little more strength and my legs look more well rounded but thats about it.

[Marticus]

Isn't the 300 workout you are describing a one off challange issued to those who had completed 6 months of dedicated crosstraining at the Jones Gym? I think only about half of folks who had completed the prior six months of intensive training even attempted that challange and not all of them completed it. You gotta hurt after doing that :D


Yeah, the 300 was originally designed as a one-off test, but the exercises included contain full body power and finesse elements, so using it as a workout in itself (with two rounds instead of the one round test) is a great way to build explosive power and cardio strength.

I think I like this kind of workout so much because it's the first time in a long time I've had to really push on the (comfortable) limits I had established. I have been involved in fitness for a long time so simply by virtue of being on the go so much, I have been "fitter" than many other people I know. It was easy to sit on my laurels because I was generally able to outlast a lot of people in the gym or on the bike. I'm not saying I ever was the most fit person out there -- there are certainly people with better diets and/or genetics for that to be true. I was, however, able to outdo most people when it came to the things I worked on. But the fact is, I wasn't where I could be (and I'm still not there.) It was easy as long as I measured myself against other people -- when I started measuring myself against my own limits, it got way, way harder. (In fact, this morning I failed yet again to get through it twice without pausing.) But I'm learning. I am now willing and able to shut off that voice in my head that says I need to rest. I still haven't learned to ignore when my body says it, though -- that'll be the day I'm happy with my progress. If my HR is jacked and I'm still able to force myself to hop a three foot box 30 times, or complete another round of floor sweepers despite the significant possibility of dropping 135 lbs on my head, then I'll be able to honestly say that I am working hard.

[PutAwayWet]

I've been trying to get back in shape (real physical shape, that is) for about half a year now. About 8 years ago I was 180 lbs, 26% body fat. It was then that I signed up for the army. I knew I was out of shape, so I started hitting the gym and running. I hurt my knee running though, and got 'medically uninvited' from the armed services (turned out to be quite a stroke of luck). Anyhow, since my knee couldn't handle much impact, I hit the weights hard. My old workout was:

Day one: Chest - three sets each of straight press, incline press, decline press, flys, and dips, all done with dumbells. Back: three sets of 'chainsaw pulls' (for lack of a better description) with dumbells, deadlifts, 'reverse flys' on the cable cross, pulldowns, rows, and whatever else I felt like doing that day. I would finish it up with 45+ minutes on the elliptical machine, then do about 250 situps/crunches.
Day 2: Shoulders - Three sets of 4 exercises, doing one set of each before repeating. Dumbbell presses, front raises, side raises, shrugs. Arms - I would do alternating sets of bi/tris. Bi's were usually concentration curls with dumbbells on the preacher curl bench. Tris were a mix of cable machine and dumbbells. Legs: three sets of linear leg press, three sets of hack squat (both on machines). Finish it all off with 45+ min on the elliptical and 250+ sit-ups/crunches.

Basically I did my workout in a two day rotation. I went whenever I could, usually about 4-5 times a week. I had no life at that point, so I'd spend up to 4 hours there each night after work. It usually ended up being two nights on, one night falling asleep at 6 pm :) I found that because I gave my muscles less rest than most, I got stronger quicker, and didn't gain as much bulk as the guys who did each muscle group only once a week. My endurance was also way higher. After 6 months of this routine I was down to 175 lbs and 12 % body fat (I'm 5' 6").

The following winter I had a nasty ski crash that left me paralyzed from the neck down for a few minutes. I ended up with a sprained neck, bruised spine, dislocated both shoulders, a rib, and a thumb, and broke my favorite watch, among other small bumps and bruises. At the ER they told my the only reason my neck wasn't in two pieces was because the ground couldn't find it (see above with the shrugs). Anyways, after that I could no longer hit the gym. In fact, when I tried to lift a gallon of milk for my cereal one morning, the milk stayed put and my shoulder popped out about 2".

So I took up hiking. Because I wasn't working out like a fiend, I stopped being hungry and within two months of the ski crash had dropped to 152 lbs (my high school weight). My body slowly healed (back to normal, I'm happy to say), and hiking and mountain biking eventually replaced the gym almost totally.

So that brings me to today. I am up around 174 lbs, and 24% body fat. Almost back to where I started. I recently went back to the gym again, trying to regain some fitness before my body settles too much into it's lack of shape. I no longer have a desire to be big like I used to be - I just want to be limber, strong, and have a bit of endurance. My goal is to be somewhere in the low 160's, and mid teens for body fat.

I've been trying a new workout (which admittedly would work better if I actually went to the gym more often) in which I try to achieve total body fatigue every time. I do one set of 10-12 reps of each of the following, usually in random order so as not to fall into a training pattern: Dumbbell chest press, incline press, shoulder press (2 variations), front raises, and side raises. On the machines: Shrugs, decline press, 8 different rows / back exercises, pulldowns, linear leg presses (on which I also do calf stuff). I do about 200 sit-up / crunches, and then if I have time finish with 20-30 minutes of high intensity stairmaster. I also stretch for 10 minutes before and after the workout. I usually don't use machines for weights but the new gym I go to has all top of the line Hammer Strength, so it actually works correctly on my stubby frame.

I have one question for you guys - cardio before or after lifting? My thought was to always do it after. That way, my muscle glycogen is used most effectively to power muscles I'm trying to strengthen, then when doing cardio my body learns to use stored energy (and burn fat).

Sorry for the long reply!

[cMc]

Run 3 days a week, lift two, ride the weekends. Repeat as needed. :D

[Marticus]

I have one question for you guys - cardio before or after lifting? My thought was to always do it after. That way, my muscle glycogen is used most effectively to power muscles I'm trying to strengthen, then when doing cardio my body learns to use stored energy (and burn fat).

Actually, I'm a big fan of mixing them together. I do my weight workouts with about 15 seconds between sets -- circuit-style training where I set a total time limit and try to get as many rounds, reps, etc. in within the time limits. (The 300 workout I mentioned above fits this model nicely.) I try to keep the weight on the higher end for each exercise and my form perfect, and I just keep moving. I usually end up getting to a point where I feel like I'm about to fall over, I'm drenched in sweat, and (occasionally) I might even puke. I keep going until I either hit my time limit or I just can't keep going anymore. The latter usually hits first since I set my time limit aggressively on purpose. Eventually, I figure, I'll get to the point where I make it through the full time limit -- say, 45 minutes or an hour -- and then I know it's time to either raise the weight or add new exercises.

At any rate, this is (of course) just one way to go about it. Another way to mix up cardio and weights is to do something like 3 sets of 3 exercises in a super set, and then five to ten minutes of hard cardio. I used to workout this way with a trainer. His goal was to get me to a point where the cardio portion was actually the easiest part. This actually works pretty well -- I'd probably still be doign something like this if he hadn't moved away.

Otherwise, if you're not interested in that kind of workout, you might want to consider a short warm-up cardio of about 5-10 minutes, followed by your usual workout routine, and then finish with cardio. I think that doing a full hard cardio before weight training is tough because by the time you get to weights, your body is already burning up, and it'll be tough to det through a full weight routine.

(But I'd give a weight/cardio mix a try if I were you -- I think it just builds total body fitness better.)

[vladamir]

I do cardio on my core days and I do the cardio after the the core workout. This, as you stated lets the glycogen deplete during the weight lifting/strength training and then when you are doing the cardio you are burning fat. Of course you have to eating a correct amount or you will burn muscle and lose muscle mass as a result.

1st day chest, back and arms
2nd day legs and shoulders
3rd day abs and cardio

I use a periodization routine to avoid overtraining and adaptation incorporating progressive wieght, duration for cardio, supersets and compound supersets as well as alternate exercizes targeting these same muscle groups.

You can't go wrong with a good periodization routine.

[50 Mission Cap]

Mine is simple (for the time being):

Roll for 45 minutes Sun, Tuesday, Thurs, Sat

Lift Mon, Weds, Friday

Walk the dog about 2 miles or so everynight...

[Hand/of/Midas]

nothing right now. im screwed. havent rode a bike in a month. am at one of my 2 jobs all day and then school all night, then go to the firestation to do homework. then i sleep/repeat. but i have to do 10 pushups after every post i make online.

once its not -20 outside ill be running 5miles a night with riding 3-5 days a week, and doing some pushups/crunches as well. i know i need a gym membership,but i cant justify the setup fee if its going to be nice outside in a month or so.

[mimbresman]

I changed job locations to our sister school in late January. The new school put me up in an apartment, but I haven't brought my bikes. They are staying at home at our condo due to the rumors of this town that things can be sketchy here. Don't want to get robbed of my bikes. Unfortunately, my bike riding in now limited to weekends till June.

Instead, I brought our elliptical trainer. At first a torture device, I've gotten into it since the week before spring break. Week 1 I'd be exhausted in 20 minutes. Last week, Week 2, I went 25 minutes no problem. So far this week, Week 3, I am up to 30 minutes a session. I try to maintain a heart rate of about 130 bpm, and feel great afterwards.

Turn on the A/C, fan on high, scretch, TV on something like the Bio channel or History channel, and "pedal/ski". Time passes fairly quickly.

Afterwards, I've also been doing a couple sets of push-up. Right each set is 10.

It seems to be helping on my weekend rides. I am still recovering from my respiratory infection. Still coughing some, but way better than before. Not wheezing up the hills so much. At least thats how I felt last weekend.

[Marticus]

After I started back to the gym from being sick a few weeks ago, I decided it was time to really do some work -- I was tired of my own mental excuses and figured no matter what I may be in my little world here, there is always someone else out there who is stronger, faster, whatever. So I figured all I can do about it is just keep pushing harder and harder and realize it shouldn't ever get easier. So I finally did the whole 300 test in one shot -- finished in just over 20 minutes. That was almost liberating -- I was becoming obsessed with those workouts. Now I can broaden my workouts themselves and push into new areas. I've got one rule, though -- no matter what workout I do, I always have to finish with a power exercise. So, for example, if I've been doing medicine balls slams, burpees, ab wheel, box jumps and pull-ups, after I've done 4 or so rounds without a rest, I have to go do three sets of a dozen or so cleans with 135, or 15 push-press at 125, or 25 dead lifts at 150. This part always leaves me a sweating, gelatinous blob on the floor by the time I'm done. I didn't even read this one anywhere -- it came out of curiosity -- I wanted to know if I could actually make myself do it. I was thinking that if I really wanted to put my mind at war with my body, I'd do sets of the hardest power exercises only after I'd already exhausted myself. It seemed to make sense in a weird way. Of course, I have failed miserably at keeping a steady effort going at these a number of times -- I'll set out to do fifteen but have to pause at 8 or something just to get through it. But I'm working at it. I haven't had as much trouble shutting my mind down to being tired as I thought I would, but my body likes to remind me that just saying I want to do something isn't quite enough -- so I've got some work to do. It's all good.

[jtmtbiker]

The 300 workout is modeled off of crossfit theories. I am not one who will say what is best but, crossfit has given me the WTF factor. The WTF factor is this, I did a sprint triathlon without specific training and was able to match my previous time after being up for 36 hours straight(work got in the way). The next day I ran a 5k and was only 45sec off of my PR(day after a triathlon and a midnite shift). Months before that I ran a 10k and obtained my PR.....I never run more than a mile a day to the gym and back, half the time I walk back. I am a believer in work is work and what works for you is what works but, I thought I would offer some suggestions.

Check it out http://crossfit.com
I have posted before about kettlebells similar concept here is the god father's site http://dragondoor.com.

Google or You Tube will give tons of info. For the KB's stick with the Russians they know what they are doing.

KB's can be found in martial arts facilities and are gaining in popularity. Good instruction is necessary at first but after you learn the basics it is a phenomenal work out where you dont worry so much about body parts as you work the body as a whole developing muscles that are linked not isolated.

Crossfit may also boost you towards you 300 workout. The workouts typically take 30 mins or less. Crossfit also has an endurance workout too. http://crossfitendurance.com/

[Marticus]

The 300 workout is modeled off of crossfit theories. I am not one who will say what is best but, crossfit has given me the WTF factor. The WTF factor is this, I did a sprint triathlon without specific training and was able to match my previous time after being up for 36 hours straight(work got in the way). The next day I ran a 5k and was only 45sec off of my PR(day after a triathlon and a midnite shift). Months before that I ran a 10k and obtained my PR.....I never run more than a mile a day to the gym and back, half the time I walk back. I am a believer in work is work and what works for you is what works but, I thought I would offer some suggestions.

Check it out http://crossfit.com
I have posted before about kettlebells similar concept here is the god father's site http://dragondoor.com.

Google or You Tube will give tons of info. For the KB's stick with the Russians they know what they are doing.

KB's can be found in martial arts facilities and are gaining in popularity. Good instruction is necessary at first but after you learn the basics it is a phenomenal work out where you dont worry so much about body parts as you work the body as a whole developing muscles that are linked not isolated.

Crossfit may also boost you towards you 300 workout. The workouts typically take 30 mins or less. Crossfit also has an endurance workout too. http://crossfitendurance.com/


Thanks for the info! I was aware of the crossfit link to 300 -- the 300 is actually just a test of crossfit training level. I've kind of had to back off some of the crossfit intensity lately just for the sake of getting in miles on the bike. My body was starting to rebel a bit because I wasn't getting enough sleep. I've given up a workout or two for early morning road miles for now, but I'll be back inthe gym after the season slows down.