Gym Rats! Post your routine, please.

[Cobalt Violet]

I'm off to the gym and store and will be back in a while to post mine. I very excited about this group.

[flvegan]

1. 7 days a week for me. Weights and cardio each day.

Gym week actually starts on Monday for me:

Mon: Arms (bis, tris, forearms)
Tues: Shoulders/delts
Wed: Back/lats/calves
Thurs: Chest
Fri: Same as Mon (arms)
Sat: Leg day (quads, hams, calves)
Sun: Leftovers (whatever I feel like doing/whatever is least sore)
20 mins on the elliptical machine every day, after weight training. Most would call this overtraining, but my body works with this very well.

I prefer negatives on one of the arm days, and drop sets on chest day (though I'll run through one drop set with the EZ curl bar on my first arm day).

I'm a typical gym rat, headphones and no-nonsense. I do stop to help others, though, when asked (I'm a certified personal trainer).

Like Cobalt Violet, I'm also very excited about this group.

[dolo amber]

2. You're a trainer?

Perhaps you can answer the original question I had which prompted me to search for the (then non-existent :D) fitness group:

Ok, so I am built from the waist down like a female East German weightlifter. Well, that might be a slight exaggeration, but still. I'm very naturally muscular...not that the muscles are in all that great of shape at the mo', but they're there. I have 2 questions:

1. I need to lose weight. I've tried Pilates, as it doesn't so much bulk you up, and while I do feel better (more flexible, etc.) it doesn't do a thing to my weight. A couple pounds here and there. I was wondering if anyone knew something that might be like a cardio type thing that won't cause lots of muscle bulk...BUT...that leads me to

2. The muscles of my calves are really gigantic. I lived in NYC for 2 years and constantly walked everywhere, and even though I moved 5 years ago they've stayed that way. When I do any type of aerobics, walk on the treadmill...basically any type of cardio...they get hard as a rock and CRAMP so bad it brings me to tears. Does anyone know if maybe it's some kind of vitamin deficiency or something like that? Or do I just need to keep going through the pain and eventually it'll level itself out?

I'm starting the Discovery Health Body Challenge thing on Jan. 15...I've not stuck to any workout for any length of time due to the above 2 factors...any and all ideas/suggestions would be TREMENDOUSLY appreciated. :hi:

[Zing Zing Zingbah]

4. I wonder if you are getting shin splints.

I'm not entirely sure what those are, because I have never experienced that problem. I think it's pain in the shin area brought on by running. My husband, however, has that problem. He bought some shin wraps a track store recently to hopefully help prevent the shin pain. He hasn't really tried them out yet, so I'm not sure how well they work. He's very muscular too. He carries around a lot of extra weight because of his muscles. Maybe that's why he has that problem when he runs. I'm not really sure, though.

[dolo amber]

5. The front (shins) do hurt a bit too

but it's mostly the back...the big bulky part of the calf muscle. Thanks for the input, though. :)

[flvegan]

6. Couple questions

Are you doing anything else beforehand (lifting, etc)? Do you have this problem when you're walking a decent distance, for example, down the street? How about cycling? Elliptical machine? Do they hurt after those "lower impact" exercises? Lastly, how long into your cardio workout is it when they start to hurt? I'm assuming you don't have any sort of medical condition, and aren't on any meds...

[dolo amber]

7. Nope, no meds or conditions...

I do a couple minutes of stretches prior to walking, and I've never tried cycling/elliptical. It's usually 5 minutes or so when the hardening/cramping starts, and I can feel them continue to tighten until I can't take it anymore. :(

[flvegan]

14. Based on the limited info, my guess would be

1. as ZZZ stated, shin splints are a possibility;
2. the muscles aren't warmed up enough, so to speak (you might try some decent stretching of the legs before starting, including some light calf raises, though some recent studies have stated that stretching has no benefit whatsoever...sorry, no link on that);
3. dehydration/mineral depletion (it's a little early in the workout for that, but...).

It could be something as simple as needing some distance running shoes (more shock absorbing padding, etc). I would suggest that since it's as severe as you state, you should probably speak to a sports therapist or doctor, as this is out of my league. Sorry :(

[Poiuyt]

18. You might want to try

Hi dolo -

A couple of things you might try to help your calves. First, make sure you are not dehydrated and do not have any shortage of electrolytes. Drink LOTS of water and electrolyte replacement drinks like Gatorade. I have heard of people that have had success preventing cramps by eating bananas or taking calcium/magnesium suppliments. There are a lot of good sports drinks on the market; I've personally had good success with low sodium V-8 Juice (I don't think you'd want to drink that while exercising, but maybe after or for breakfast). Make sure you are drinking enough water...at least 8 glasses a day.

When I was coaching, we would have people warm up slightly, and THEN stretch. It's better to stretch a warm muscle. Do your stretches slowly and gently. Don't stretch to the point of pain, just go to when you first start feeling a stretch and then hold that.

Hope this helps. There are forms of cardio you can do that don't overwork the calves, but it will be a lot easier to lose weight if cramping isn't a problem. (BTW, you aren't wearing 5" high heels when you walk on a treadmill are you? :) )

[dolo amber]

19. Hehehe

No, no heels. I can't imagine that'd be very comfortable, although I'd probably *look* FABulous!! :D ;)

I think I'll try the Gatorade thing...now that you mentioned it I remember my little brother having to drink excessive amounts (even by soccer player standards) of it to avoid leg cramps in high school. Not so much centralized like mine in the calf, but he'd get them pretty bad too. Thanks for the input! :hi:

[IronLionZion]

29. Here's my $0.02

1. Listen hon, get the idea of bulking up out of your head. Women don't bulk up unless they use steroids. Good cardio excercises include: elliptical, running/jogging/walking, biking, swimming, anything with resistance. I heard cardio pretty worthless if you don't use resistance.

2. I have that problem occasionally where the back of my calves hurt. Eating more potassium (bananas) fixed that. If it is shin splints, then have someone check out your form when you run. I had those at first a long time ago, but I was running the wrong way.

[TexasSissy]

32. Well, your post is old, so I don't know if you'll see this. But....

my calves used to cramp a lot years ago when I had started acting and dancing in play after not working out for some time. I looked up info on that way back then, and as I recall, I read that calf cramping was related to two things: potassium loss, and dehydration.

You could check out www.mayoclinic.com. I've found that site pretty helpful for specific ailments (it has a search engine).

So...I'd say drinking more fluids and taking a strong mutliple vitamin-mineral supplement would help that.

[MemphisTiger]

27. You need to give yourself a rest day to see better gains

Also, if you are going to do cardio, do it before training. I don't see how you can go 100% on leg day then go 20min n elliptical. If I'm not ready to puke, my legs feel like jello after leg day.

[Zing Zing Zingbah]

3. I don't know if I'm a gym rat.

About one day out of the week I do weights.
Bench press
Curls
Leg press
Pull downs
and some other exercises I don't know the names of.

I usually do some sit ups and push ups at least two days out of the week.

I run 2 to 4 miles just about everyday. Some days I'll use the treadmill and some days I'll run outside. When I use the treadmill I usually try to push myself more (especially in terms of speed, but also endurance). Yesterday, I ran 3 miles at a constant speed of 8 mph, which was about 22.5 min. This weekend I'm going to try running a mile at 10 mph, which I have never tried before. When I run outside, I take my 2 year old son with me in his jogging stroller. I go at a much more leisurely pace compared to how fast I run on the treadmill. I probably go at about 6 mph to 7 mph. I have to stop frequently, for traffic or to give my son a snack, so I probably wind up doing 4 miles in 45 minutes when I run outside.

BTW, I'm very excited about this group too. :bounce:

[meegbear]

8. Every day

rotate schedule:

Day 1: Chest, Shoulders, Tricep; abs; cardio
Day 2: Back, Biceps; abs; cardio
Day 3: Legs; abs; cardio

For weights 4 sets of 10-15 of 4 exercises per muscle group. I try to do different exercises each time.

For abs, depends on the mood, light or heavy. I got abs of steel (under about 1.5" of fat).

For cardio, I do 40-60 minutes on the elliptical stepper. I use one of the cross training programs and I tune out to a CD. Pedal forwards for the first track, backwards for the second, forward again, etc. And without hanging onto the rails.

Who wants to join me. 5am start time. Be there!

[Rainbowreflect]

9. I'm just getting over the flu, but my routine was & will be again

Two mornings a week I do dance aerobics & upper body weights.
Two mornings a week I walk & do lower body weights.
Two mornings a week I do kick-boxing & Pilate's.
And about 3 - 4 evenings I do belly dancing.
I do all my workouts in my home, I don't belong to a gym.

[Coyote_Bandit]

10. Monday through Friday

30 minutes on the elliptical followed by 3 sets of 10 on the following: (1) arm curl, (2) ab crunches, (3) hip flexors (2 types), (4) leg press, (5) leg curl, (6) sled, (7) lat pulls (2 grips), (8) shoulder press (2 grips), (9) fly, (10) another 7 upper body and ab machines whose names I don't recall. Sometimes I will do some times on the stepper or the treadmill.

Started this routine last August after years of being a couch potato. I've toned up and I feel a lot better which is a very good thing considering I have yet to lose any weight. I am proof that it comes off a lot harder after 40. There is still hope for that, right?

[Cobalt Violet]

12. I started mine in August too.

The last day of August 2004. Do mean August 2004? I'm lost about a pound a week. But I am gaining lean muscle weight and feel great. It sounds like you are adding muscel weight and that may be why your overall weight hasn't changed.

[Coyote_Bandit]

13. Yes. August 2004

I keep telling myself that I am adding muscle - and eventually I will start to lose some weight. The jeans that were a bit snug in August now seem quite large. So I know I have made some progress. And I really do feel much better. I used to do quite a bit of walking and hiking but this is the first time I have really consistently worked out in decades.

[flvegan]

15. Let the clothes be the judge. The scale lies.

Weight is just a number. Like the BMI (Body Mass Index), the scale is a poor way to judge overall fitness, bodyfat %, etc.

Sounds like you're doing really, really well!!!!

[H3Dakota]

26. Oh, you are SO right...

My BMI was just under the "overweight" level, even when I was wearing size 6 & size 4 clothes! Sorry, but I would never consider a woman's size 6 as overweight!!

[Cobalt Violet]

11. I do cardio, weights, and pilates.

I work out 5 days a week. 30-50 minutes of cardio on an elliptical trainer,a Nautilus weight set 4 days a week and pilates the 5th day.


I just recently start doing some pilates exercises,like hundreds or push-ups, daily at home or work.

[Cobalt Violet]

28. Someone dug up this old thread and I have change my routine a lot.

I work out 6-7 days a week and have step up the weight training buy doing many more sets still 3 x a week and I have stepped down the cario to 4x a week for 30 minutes.

[Left Is Write]

16. I'm dropping my gym membership.

I was going to the gym five days a week, but with the travel time, change/shower/change time, and dealing with the child care, it has gotten far too time consuming for me. When my membership expires, I'm not renewing.

So while I am no longer a "gym rat" I'm still a workout fanatic. I do 6 to 7 days a week (the occasional Sunday off).

My routine:

Cardio every day (I use Leslie Sansone's WATP and Power Series DVDs, varying intensity and length depending on the day. I do a minimum of two miles a day, unless I am very, very pressed for time. These workouts also incorporate resistance work, which I consider gravy on top of my other weight training)

Strength training every other day (M-W-F-Su-Tu-Th-Sa-M, and so forth).
I use free weights (dumbbells) and a bench at home. I concentrate on upper body (chest, shoulders, back, biceps, triceps), because my lower body gets great resistance with the plyometric-type moves incorporated into the Leslie Sansone workouts.

In between sets, I do crunches on the bench.

[BamaGirl]

17. 6 days a week

I walk or run 2-4 miles 6 days a week. M,W,& F I do upper body lifting, and T,T, & S I do lower body lifting.

[midnight armadillo]

20. A different type of workout

I have returned to the gym after a long layoff...getting out of grad school, family emotional wars, and having our first child led to zero exercise, mucho stress, and weight gain.

But, I am motivated to ditch the weight and pack on the beefcake.

Here's what I'm doing right now:

Monday: squat cleans, 6-8 sets x 3 reps
overhead squats, 3-5x2
clean pulls, 3-5x2
Tuesday: A single set, 20-rep squats (with heavy weight. Bring a puke bucket...)
standing barbell overhead press, 3x8
rowing machine, 15 min

Thrus: squat snatch, 6-8x3
snatch pulls, 3-5x2
ab work, various types.
Fri: jerk practice 6-8x3
dips
curls
elliptical machine, Tabata-style: 20 sec sprint, 10 sec v. slow. Repeat 8 times, projectile vomit.

I'm a huge fan of Olympic weightlifting, hence the clean & jerk and snatch practice. Yes, this means I am squatting 3 days a week and loving it! Note that I don't separate the body into parts.

After 5 more weeks I'm going to shuffle this up a little bit, go another 8 weeks, and then work on my kettlebells in the spring. www.dragondoor.com if you want to know about kettlebells.

[Poiuyt]

21. That looks like an incredible workout

I'm a big fan of compound type exercises. My only suggestion would be to up the cardio a bit. I take it you are trying to put on some mass (beefcake?). The Tabata style HIIT is excellent, but I would increase the steady state elliptical workout from 15 to at least 20 min, preferably 30 min. You aren't getting a training effect from only going 15 min and you aren't going long enough to start burning fat. I would also recommend doing a third steady state workout of 30 min. That's not so much that you need to worry about burning muscle. If you could do one of those cardio workouts over the weekend when you aren't lifting. That might be the best time to do the HIIT.

[midnight armadillo]

22. I have a few goals

I started my new job at the end of Sept, and spent til the New year just getting back into the gym habit, working on my lifting form, etc. I need to lose a fair bit of weight, and what's worked best in the past has been intense weight lifting + moderate cardio. I used to be a long distance runner and never lost a pound that way.

So the goal here is to regain my Olympic lifting form (I used to have a coach for it a few years ago), up my fitness level, and just have fun for a few weeks. It's taken me 3 months of trying to get back into the full squat snatch position! At 30 your body just doesn't react like it did at 24... I'll get real serious about weight loss in the spring when I'm feeling nice & fit & strong, and I pull out the kettlebells, which are a workout of an entirely different nature. My ultimate goal is a nice 300 lb clean & jerk, and a 250 lb. snatch, which would be decent numbers for someone over 30 at 5'11".

One problem with long cardio is that I workout during my lunch break, so I have about 35 total minutes of exercise. I often leave the gym still wanting to exercise more! :-(

[Poiuyt]

24. I know what you're saying

about being a long distance runner and not losing a pound. You see a lot of middle of the pack marathoners who don't look like marathoners. Yet they are in good enough shape to run 26 miles. When I was racing (mostly 2 miles and 5K road races) I did a lot of interval work and I looked like a runner, lean but still somewhat muscular. I'm becoming more and more convinced that intensity has a lot to do with fat loss. I'm a rower now and have done some HIIT, but not enough yet to make a difference. Still, I believe that long cardio DOES have a place in a fitness program. We still have to think about having a healthy heart and all that.

[midnight armadillo]

23. Oh yeah, the Tues. workout

The infamous 20-rep squat workout really, really fries your body. I haven't puked from it, but the lactic acid levels make me think about it. I actually use the short rowing session after to try to recover a little!

[H3Dakota]

25. Workout 6 days a week, try to take one rest day

Usually 3-4 miles on the treadmill followed by weight training in the morning.

Lower body - 3 days a week
Upper body - alternating Chest & Triceps with Back & Biceps - shoulders each time - 3 days a week.

5 days a week (usually) - 45 minute Tae Kwon Do class.

[IronLionZion]

30. 5 days a week - M W F Sat. Sun.

Cardio for 30 - 45 minutes. 30 if I'm lifting, 45 if just cardio. Usually elliptical machine or running outside. Interval training works out great. I change the resistance and intensity every 3 minutes or so.

Lifting 3 days a week for 15 minutes.

M: legs and abs
W: chest and shoulders
F: biceps, back and abs
Sat + Sun just cardio

I switch it up every 4 weeks or so

And I gotta have my soy protein after a workout.

[ZenLefty]

31. My routine is that I change my routine every few weeks.

:D

Right now, its...

Day 1: Chest
Day 2: Shoulders
Day 3: Back
Day 4: Arms
Day 5: Legs

Monday's an off-day, and we sometimes take another night off during the week and we sometimes don't so I don't always have the same body part on the same day of the week.

I stretch for 15 minutes before each workout (yes, 15 whole minutes). Some days I do sit ups and some days I don't.

Each day I pick about 5 to 7 random exercises from each group. I go as heavy as I can, often adding more weight as I go. I've gotten my best gains by confusing my muscles, and not getting into a rut of doing the same exercises in the same sets in the same routines week after week.

[ellie]

33. I recently contributed, so now I can

post to this group! YIPPEE!

My routine is as follows:

I alternate between weight training and The Firm on Mondays, Wednesdays, and Fridays.

I run four miles three to four times a week, usually Tuesday, Wednesday, Thursday, and Saturday.

I walk on the days I don't run, sometime doing double cardio (running at noon, walking at night).

Ab work six days a week.

I take one or two complete days off every week.