OT: Workout or Exercise Routine

[kired]

Run 5 days / week, 25-45 miles depending on if I’m training for any long races. Unfortunately that’s about all I do now. Walk my dog ~1 mile.

For nearly 20 years I lifted weights 3-4 days / week but got out of the habit back during Covid. When I tried to start back, had pains in one shoulder and elbow that I couldn’t get over - haven’t worried enough with it to have it checked out. Only hurts if I try to get into a lifting routine, otherwise never bothers me. But I do miss lifting…

 

[Dawgbite]

I do multiple 12 oz curls and the finish it up with one set of 18-22 oz lifting my steak off the grill.

 

[patdog]

Do something 5 days a week. Tennis once or twice. Swim 500m once a week. Run/walk 2 mi once a week (4 intervals of 1/4 mile running) once a week (been slacking on this with the cold January). Then walk 2 miles or elliptical for 30 minutes once or twice a week. Do my shoulder physical therapy program for my rotator cuff one a week.

 

[InTheIttaBenaHotSun]

I was at the gym 5 days a week, walked 3 miles a night 3-4 nights a week, 100-115 push ups a day 7 days a week and fasted 16-18 hrs a day. Then I took a new job outside of NOLA and haven't done any of that since I moved down here a 1 1/2 yrs ago. I have however, gained an affection to poboys, boudane, and bourbon.....I've gained 40lbs and got to get my butt back on the routine I was on before I moved to South LA.

 

[Pars]

Bike at least 4 days a week
Light dumbbells 3 days a week

On the road for work just about everyday for a couple years so eating like **** has taken its toll on me and exercise just isn’t cutting it like it used to.

 

[bully12]

What is your routine to stay active and exercise? I’ve been walking 10,000 steps per day and doing CrossFit 3-4 times per week.

Water aerobics for 90 minutes Mon. - Fri.; great for cardio and muscle tone. I'm almost 75 years old.

 

[AttalaDawg72]

So many kings on the swole patrol on this board. Proud moment.

 

[PooPopsBaldHead]

These are 3 of the baddest dudes to ever walk the planet and I am their exact height, weight, and build... Why 17 with perfection?

 

[DesotoCountyDawg]

Men….give them one open door

 

[Lloyd Christmas.sixpack]

Full body workouts 4 days per week consisting of 2 exercises per body part, so 8 different moves per body part each week.
First exercise is at least 50 reps with first set 30 reps, then increase weight & lower reps with very little rest.
Second exercise is 3 sets 10/10/10 or 12/10/8.
Try to incorporate exercises in the Nike Training Club advanced workouts - they have some great workouts that are free. Been doing them for past 5 years.
Day 5 is 300 workout - 6 exercises 50 reps each for time - can find on YouTube, I’ll do 100 jump ropes, 50 resistance band tricep push down & 50 arm curls to finish
Day 6 (Saturday) is cardio day
Try to walk 40 minutes 3-4 times a week or make one of my wife’s spin classes.

 

[Darryl Steight]

Pickleball 3 days a week (2-4 hours). Walk the dog 2 miles (20 minutes), toning routine with free weights (15 minutes), and stretching 3 days a week. Don't forget stretching! Rest on Sundays.

This sounds good. But allow me to assume that you don't have school age kids...

 

[mstateglfr]

So many kings on the swole patrol on this board. Proud moment.

...or many are just trying our best to prove you in fact can out exercise your bad diet.

 

[RivaDawg]

Almost 2 years ago I started doing ~50 minutes of exercise in an infrared sauna at 130 degrees on the daily. It is crazy addictive. I no longer run which was starting to hurt my back and knees but if I do randomly run 4 miles it's usually one of my best runs. The infrared sauna is a game changer and my liver appreciates the extra help****

Details, please. On both the sauna and the routine.

 

[ZombieKissinger]

Mondays I work Chest, Shoulders and back. I go heavy. Four different exercises for each body part. I try to do two sets for every song on my play list. I am working my muscles and cardio at the same time. I finish Monday up with extra 225 on the flat back and do as many reps as I can to get the final burn and heart rate increase.

Tuesday, I work legs and arms. I go heavy and do four exercises for each body part. I try to do two sets for every song. Again, keeps my heart rate up. I finish by putting 360 on the leg press and do two sets of about 30 reps. Get a burn in legs and increase heart rate.
I don't do regular squats anymore. There is a belt squat that gives the same exercise but keep weight off shoulders. Works leg really good.

Wednesday, I repeat Monday but do medium weight. Example 225 on decline bench and 275 on flat and incline bench.

Thursday is a repeat of Tuesday but medium weight. I still finish up with the 360 on leg press.

Friday is repeat of Monday but really light weight with a lot of reps.

Saturday I only work arms. Light weight with a lot of reps.

I always do two sets per song. Two songs per muscle. I have a play list for each day. I know that I have to speed up or I can slow down. Whole purpose is to work muscles and cardio at the same time.

I am 60 years old, and I am addicted to the gym.

If you typed this on your phone between sets, you’re in big trouble

 

[DerHntr]

...or many are just trying our best to prove you in fact can out exercise your bad diet.

I’m glad the question wasn’t about what I eat

 

[JesterB]

I’m on day 25 of the 75 Hard program. Much more of a mental toughness program than fitness but you will see visible results.
75 days
*Gallon of water a day
*Read 10 pages of a entrepreneur/self help book(I’m reading 7 Habits of Highly Effective People and will move to Atomic Habits then Never Split the Difference)
*pick a diet, any diet. No cheat meals
* no alcohol
* 2 45 minute workouts. 1 must be outside and they must be spaced 3 hours apart.

I ruck every morning. 45#-75# depending on what I’m doing that afternoon

weight training MWF
BJJ/MMA Tues/Thurs

active recovery on the weekends with lighter rucks and core workouts

 

[DesotoCountyDawg]

...or many are just trying our best to prove you in fact can out exercise your bad diet.

Can’t really do that.

 

[mstateglfr]

Can’t really do that.

Oh, I know. I definitely know.
But it sure seems like a ton of people are hellbent on disproving the reality every year.

In general, exercising seems to be easier to implement than long term substantive improvements in eating.
I figure a lot of people are like 'well I can't 17ing get myself to eat better, so I'll exercise more!'.



Nutrition and exercise are increasingly fascinating to me as I age.
I was a teen and young adult in the 90s and early 00s when a lot of targeted exercise devises were the rage- get shaped legs and reduce cellulite from this oversized hinging paperclip, get ripped abs from this WWE looking belt that gently electrocutes you, get triceps from this unbalanced weight you are jerking off, etc.
Between all that crap information and gimmicks, as well as being able to eat whatever and shed it off easily, I think a whole lot of Xennials/Oregon Trail generation are now struggling in their 40s.
No different from a lot of GenX who has gone thru the same stuff for the last 15 years, but it's interesting that the a lot of misinformation and misunderstanding on nutrition and health still ingrained on me/us, despite having a lot more easy access to info at a younger age(internet at home).

Easier access to information definitely doesn't mean the information is better.

 

[GloryDawg]

If you typed this on your phone between sets, you’re in big trouble

I was at home.

 

[JonJuanQuixote]

I’m on day 25 of the 75 Hard program. Much more of a mental toughness program than fitness but you will see visible results.
75 days
*Gallon of water a day
*Read 10 pages of a entrepreneur/self help book(I’m reading 7 Habits of Highly Effective People and will move to Atomic Habits then Never Split the Difference)
*pick a diet, any diet. No cheat meals
* no alcohol
* 2 45 minute workouts. 1 must be outside and they must be spaced 3 hours apart.

I ruck every morning. 45#-75# depending on what I’m doing that afternoon

weight training MWF
BJJ/MMA Tues/Thurs

active recovery on the weekends with lighter rucks and core workouts

Good luck! I've tried my own version of a 75 hard a couple times and seem to slip up after a month or so. Sometimes life is just too unpredictable. Sickness got me on the last try.

 

[ronpolk]

I go to the gym and lift weights 4-5 days a week. Usually Monday-Friday in the mornings before my kids are awake. I usually wake up at 4:45 am and head to the gym. During the cold months, I typically do about 15-20 minutes on the stair climber, usually at a fast pace. During the warmer months, I’m more inclined to ride my bike after work to get some cardio in.

 

[AttalaDawg72]

...or many are just trying our best to prove you in fact can out exercise your bad diet.

That’s what I’m doing too

 

[JonJuanQuixote]

Whatever you do, having some form of structure is critical. I've done P90X several times and it's the real deal. Not for everyone and some of the workouts (like plyo) can be tough if you have bad knees.

In the past couple years I've alternated between full body and PPL workouts in the gym. Currently working through Jeff Nippard's pure body building ppl routine. I try to play tennis at least once a week and walk on the treadmill to get my cardio in.

 

[SwampDawg]

Just turned 85, and have been going to the gym 3 days a week for 50 years. Used to also run 5 miles 3 times a week until my left knee rebelled. All this enables me to do the routine things around the house.

 

[Faustdog]

What is your routine to stay active and exercise? I’ve been walking 10,000 steps per day and doing CrossFit 3-4 times per week.

I play early morning basketball a couple of times a week. I have a peloton that I’ve been slacking on. It’s really fun when I get in a routine and compete, but if I break the routine I may be off of it for weeks.

 

[Pilgrimdawg]

We are 70 and have Been going to the local YMCA a minimum of 3 times a week for probably 20 years, however we just let our membership run out due to our frustration with the behavior of many of the other members. They have the correct gym rules in place but apparently are unwilling, or afraid, to enforce them. So we are looking for a new place to go currently and unfortunately we don’t seem to have any other good options. Right now I do some morning stretches and light lifting at home and go walk around 3 miles a couple of times a week depending on the weather. The changes at the YMCA have been gradual over the years and mirror the lack of common courtesy and respect we see through out society.

 

[HRMSU]

Details, please. On both the sauna and the routine.

Started at Hotworx which is a 24 hour micro gym franchise that has 2-3 person infrared sauna pods that you can reserve online. They have pre-loaded exercise classes that play on a tv in front of you while in the sauna. You use a code to get in and most of the time there is just a few people there at any one time slot.

Wife got me into it as I historically just ran and did the bro lifts. Next thing you know I'm flopping around like a fish attempting yoga, Pilates and iso-focused workouts in a wooden box with 2 of us at 130 degrees sweating my arse off. I was still running 4 miles a day 4-5 times a week when I first started the sauna. I noticed my times were getting better but my hips, back and knees hurt. Then I'd get up go workout in the Sauna and boom no pain and the body heat burn would continue to at least lunch.

I eventually dropped the running and started getting even better health results because I substituted it for 15 minutes rowing in the sauna at 130 right before the 35 minute yoga, Pilates or iso workout. I have to admit it's hard to do every exercise and make it through the workout after starting with the rowing but man it can cut you up in the long run. I enjoy plenty of adult beverages and my diet sucks (meat & potatoes) but I hover around 10 pounds less than my high school weight, shrinking waist line, great blood pressure and feel really good. The best part is I want to do it every single day. I've been active all my life and I've never been "addicted " to any type of workout like this.

Another amazing benefit is it will bring you back if you've had a "fun" night the night before, you just have to make sure you are pounding water because you will lose a ton of water in the sauna while doing weights or body weight workouts. I know I'm geeking out here but if you give it 3 months and do it regularly it will change the game. There is a home version that's pretty expensive called RedFit Room and a smaller version called RedFit iGym.

 

[BertleTheTurtle]

Got into ultrarunning about 3 years ago, which has mostly consumed my fitness routine since. Average running about 50-60 miles/week which ramps to 70-80 miles/week during peak race training. I'm an incredibly average runner so I build my training around volume, which requires a bit more time. Typical weeks consist of 5 days of running (Monday and Fridays are "rest" days) with back to back longer runs on Saturdays and Sundays. For higher volume weeks, I'll adjust to 6 sometimes 7 days running. I made a rather significant investment in a home treadmill this past summer that allows for 40% incline training to aid in my training for mountain ultras. It's been clutch during this winter season in Memphis. My rest days typically consist of contrast therapy with sauna and cold showers. I shoot for 20 minutes in the sauna at 190 degrees, 3 minutes of either a cold shower/plunge, 20 minutes back in the sauna, and finish with a 3 minute cold shower/plunge. I've found that the increased blood circulation from contrast therapy has really helped with injury prevention. I lift occasionally, but it's almost entirely dedicated to legs and I could stand to be more consistent with it.

Before any assumptions are made, I have two younger kids, and my training typically starts around 4am most mornings meaning wakeup time around 3am to properly hydrate, eat, and stretch before running. I'm in my late-30s, and I've just come to accept that at this stage in life something has to be sacrificed: family time, devotion, work, or sleep. I choose to sacrifice sleep and it sucks from a recovery standpoint. Most nights I'm averaging around 4-5 hours of sleep, but I realize my training is very much a "me" driven decision and I don't want that selfishness to impact other areas of my life. For me, my fitness routine is incredibly therapeutic and helps regulate my headspace. For anyone on here struggling with depression, anxiety, challenges with self-worth, etc., I can't recommend running enough. Doesn't have to be far or fast, just constant movement over an extended period of time.

Try to rep the Dawgs as best I can during any races, as I've found it can spark good conversation with other competitors during longer events. If any of you are into the ultrarunning scene, I'd love to connect. Always love running into fellow Dawgs at an event!

 

[pmack3641]

What is your routine to stay active and exercise? I’ve been walking 10,000 steps per day and doing CrossFit 3-4 times per week.

I’m in the gym 4 days a week, 2 hours per day I do a little cardio then lift. Been in the gym 16 year’s now, 77

 

[skipperDawg]

Damnnnnn
Y’all some old m17ers

 

[RotorHead]

I’ve bitten the bullet and have joined a CrossFit gym. Cranked way back on the booze and started choosing the salad instead of the burger. 6 weeks in and have lost no weight. Very unmotivating, but I’ve paid for it….might as well keep going 4-5 times a week.

 

[Dawgbite]

Assuming the posters on this board are at least an average representation of the adult male, there's a bunch of lying MFers on here!

 

[pmack3641]

Damnnnnn
Y’all some old m17ers

It’s only a number unfortunately mines pretty f’in big. Can’t lift what I use to but still can push some weight around

 

[greenbean.sixpack]

I go 3x a week. I do PPL (push, pull, legs). push weights (chest, shoulders, triceps) pull weights(back, biceps) and legs

How many reps and sets for each? Do you lift heavy?

 

[greenbean.sixpack]

Walking the dog at 10min/mi? DAMN!
We do 1-3mi a day dog walks every day that its above 45deg and I dont think we break 18min/mi.

I walk my dogs on a two mile loop and it takes 40 minutes.

 

[HomeBoyDawg]

This sounds good. But allow me to assume that you don't have school age kids...

When I still had school age kids at home, my routine was run and stretch 3 days a week (30 minutes), toning routine with free weights and stretch 3 days a week (15 minutes), and rest on Sundays. Main thing for me has been consistent, moderate aerobic and strengthening exercise with stretching.

 

[Tall Dawg]

12oz up…12 oz down.
Repeat.
12oz up…12 oz down
Repeat.

 

[Tall Dawg]

I’m on day 25 of the 75 Hard program. Much more of a mental toughness program than fitness but you will see visible results.
75 days
*Gallon of water a day
*Read 10 pages of a entrepreneur/self help book(I’m reading 7 Habits of Highly Effective People and will move to Atomic Habits then Never Split the Difference)
*pick a diet, any diet. No cheat meals
* no alcohol
* 2 45 minute workouts. 1 must be outside and they must be spaced 3 hours apart.

I ruck every morning. 45#-75# depending on what I’m doing that afternoon

weight training MWF
BJJ/MMA Tues/Thurs

active recovery on the weekends with lighter rucks and core workouts

You lost me at no alcohol…

 

[Podgy]

I don't do Pilates or Hotworx or anything like that. I do Wegovy on Thursdays. I get up out of my comfy chair in front the TV, walk to the back fridge, open the door, grab the container of syringes, take one, walk to the kitchen, open the syringe and jab my stomach and inject it. Put the syringe in a safe container. Walk back to my comfy chair and watch TV. I plan to work out that way tomorrow. My blood work is great and cholesterol is fine. I do need to boost my HDL a bit. I actually walk once in a while and lift weights for about 1 hour per week. I suppose it would help if I did something to break a sweat but I'm not a fan of torturing myself at the gym.

 

[OG Goat Holder]

I run at 5am either 5 or 6 days a week with some friends. The minimum run is 6 miles. We do a track workout on Wednesdays at a local high school. We run 10 miles on Fridays. I usually run solo on Sundays and do a long run every other week or so. I also workout in my garage twice a week in the evening on run days or in the morning on non-run days. I do plyo with a box, run specific weight training and stretches, ride a recumbent bike, upper body with dumbbells and a kettle bell, and I have a pull-up bar.

In all seriousness, how do you keep your knees intact

Assuming you are middle age or older