Workout Routines?

Daddee · Posted: 6/29/2004, 8:45 am Post subject:

Well, my old regimen was pretty hard core in the gym, but I've been forced to alter my workouts.

New fitness schedule revolves almost entirely around the gym:
Every day no matter what: 30 min cardio (usually on a step-mill) and 15 minutes of careful stretching (that last part is the most important right now)
Monday: about 1 hour of lifting weights (shoulders and back)
Tuesday: about 1 hour of lifting (chest, arms and legs)
Wednesday: no wieght lifting but about 1 hour back and stomach exercises (LOTS of reps)
Thursday: repeat of Monday
Friday: repeat of Tuesday
Saturday: repeat of Wednesday
Sunday: rest

My weight lifting is pretty hard and generally is 4 or 5 exercises per muscle group on a modified fatigue set (10 reps on a heavy weight and increasing the weight with each 10 rep set till I can't go anymore - usually 4 - 10 rep sets per group).

If I don't keep to that schedule religiously my back immediately starts to give me more trouble than it already does. Sometimes it's very hard to keep that schedule - but I've learned I have to.

Starting this weekend I'm planning on trying a very short hike to see if my back holds up, we'll see how it goes from there.
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BoyNhisDog · Posted: 6/29/2004, 12:39 pm Post subject:

I have some free weights. They do you a world of good with the way you feel. In summer I turn to them more.
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Guest · Posted: 6/29/2004, 1:37 pm Post subject:

My old routine was pretty grueling and I loved it but I've been out of sorts lately and don't really work out at all. I walk alot everyday for work and run maybe 3 times a week if I'm lucky and do the peak once a week in the evening. Maybe one day things will return to normal.

samiam · Joined: 04 May 2004 Posts: 171 Location: Casagrande

I play raquet ball three days a week 5 games a day and work out regularly with free wheight's..try to eat right
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Victor · Joined: 27 Jan 2004 Posts: 11 Location: Phoenix

Squaw Peak, I know I know, but you know about old dogs and new tricks, anyway, The mountain 2-3 times weekly with a double or triple on Sat at 5:30, swim three days min. half hour, and work-out 3x, I have an 18 year old son I'm trying to stay in front of.....so far so good.

RedRoxx44 · Queen of the Walkabout Joined: 15 Jan 2004 Posts: 1167

Speed walk 1 hour 3-4 mornings a week; gym-45min-1hr mixed cardio and weight training 3-4 days a week. I lift heavy and try to max out at 2-3 sets. I think women can benefit from upper body strengthening.
Helps out in lifting that backpack, roping it off a ledge, and lowering yourself down that boulder or pulling yourself back up that ledge when your route doesn't go. And, as SandeJ and Dadee both mentioned- very important-- stretching those muscles you've worked.

Shawn · Posted: 6/29/2004, 6:49 pm Post subject:

I cry and whine about not being able to get away from work for my 3x week routine at the gym. Something's gotta give soon or I'll be a "c" hiker. I've already lost out on the "A" category. When I do get to the gym its 20+ min each on treadmill, stairmill, and stair stepper-backwards. Also some sit ups, leg presses, and rowing and pull down machines.
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RedRoxx44 · Queen of the Walkabout Joined: 15 Jan 2004 Posts: 1167

Sure, Shawn--you a "c" hiker??? I'd like to just be able to stay somewhere on the same trail--- you are probably one of the strongest hikers I know. I'm working on it---

LongStoryShort · Joined: 04 Oct 2004 Posts: 402 Location: Doha, Qatar

1 day a week I do 20 sprints up a 100 meter hill, the other days I usually run between 4-6 miles a day, and every other week I run 15+ miles on one of those days. I do pushups, situps, and pull ups when I have time, and occasionally I'll run up the paved trail on North Mt. It's just under a mile and it's pretty tough to run up the whole thing. I take about 2 days off a week. I always have my recovery drink after a hard workout though (Shiner Bock).
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pfredricks · Joined: 10 Apr 2003 Posts: 347 Location: Peoria, AZ

Dadee-
How can you do weightlifting but not hiking with your back hurting?

Weightlifting seems very hard on the back.

My Dad had alot of back problems, he finally did the "stupid" stretching exercises that the doc told him to do EVERY morning and night. He hasnt had any problems since.

-Pete
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MikeInFHAZ · Joined: 15 Feb 2004 Posts: 1401 Location: location location

<~~~ SEE PIC

hey Pete, where's your avatar man?
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what i do

azhiker96 · Joined: 05 Jan 2003 Posts: 1419

Shiner Bock rocks!

pfredricks · Joined: 10 Apr 2003 Posts: 347 Location: Peoria, AZ

azhiker96 · Joined: 05 Jan 2003 Posts: 1419

Honestly, I hike on the weekends. I've had good intentions of working out at the gym and have gone a couple of times but life keeps getting in the way. So I just hike when I have a chance. When I do hike I try to push my heart rate into the 120 to 160 range which works for me.

LongStoryShort · Joined: 04 Oct 2004 Posts: 402 Location: Doha, Qatar