Gym Time

youraveragehorticulturist

Well-Known Member
I'm going to talk about my workouts here.

My plan is to use 3 different lifting routines in 3 different phases to get all the gains. First, Circuit Training to build up some cardio. Next, a full body plan with some compound lifts to improve my "big" movement patterns. Then some Bodybuilding style stuff to bring up any beach muscles the other two routines don't really hit.

Over the last 3-4 months I've run through these phases once. Now I'm going to try again, and not mess up the things I messed up last time. I've been pushing hard and slacking on my eating, so I'm feeling pretty run down right now. Hopefully, just typing this out will motivate me to eat my (gross) chicken and rice.

First, Circuit Training. Here's the initial workout

7-14

Squat (unweighted, holding onto TRX handles)
Hanging Leg Raise (leg raise off bench)
Pushup (standing, leaning into TRX handles)
Good Mornings (toes elevated, mini band for resistance)
Power Snatch (face pull on TRX handles)
Side Bends (sidebend pushdown action with mini band for resistance)

x 10 reps x 2 rounds
2 minutes rest between exercises. 8 minutes between rounds.

The easiest moves I could do, for the minimum prescribed workload, with the longest prescribed rest periods. I took it real easy because I felt like shit. And I still got a little sore and tight. Last time I was circuit training, like 2.5 months ago, I followed some US author/coaches. They said No resting. So like a meat head I rushed through the workouts, adding more rounds of the circuits, pushing up the weights, doing more reps and trying to move faster. I burned out on that shit in like 3 weeks. I don't know if it was even long enough to improve my cardio much.

For this next dose of circuits, I'm following a Russian coach. This dude is big on the ratio of work to rest, to really focus on cardio improvements vs focusing on lifting more weights. So I'm going to go a little slower and progress the workouts by cutting down rest periods and increasing the time working, instead of piling on more, more, more.
 

MustGro

Well-Known Member
Great to stay in shape; especially if you smoke a lot of pot.....
I ride a bike a lot. Mostly because I'm usually stoned and in Canada I can bike around with a big buzz on and not get a DUI. Great cardio workout and easier to get started biking than jogging if you're not in the best shape. Good luck.
 

Lordhooha

Well-Known Member
I'm going to talk about my workouts here.

My plan is to use 3 different lifting routines in 3 different phases to get all the gains. First, Circuit Training to build up some cardio. Next, a full body plan with some compound lifts to improve my "big" movement patterns. Then some Bodybuilding style stuff to bring up any beach muscles the other two routines don't really hit.

Over the last 3-4 months I've run through these phases once. Now I'm going to try again, and not mess up the things I messed up last time. I've been pushing hard and slacking on my eating, so I'm feeling pretty run down right now. Hopefully, just typing this out will motivate me to eat my (gross) chicken and rice.

First, Circuit Training. Here's the initial workout

7-14

Squat (unweighted, holding onto TRX handles)
Hanging Leg Raise (leg raise off bench)
Pushup (standing, leaning into TRX handles)
Good Mornings (toes elevated, mini band for resistance)
Power Snatch (face pull on TRX handles)
Side Bends (sidebend pushdown action with mini band for resistance)

x 10 reps x 2 rounds
2 minutes rest between exercises. 8 minutes between rounds.

The easiest moves I could do, for the minimum prescribed workload, with the longest prescribed rest periods. I took it real easy because I felt like shit. And I still got a little sore and tight. Last time I was circuit training, like 2.5 months ago, I followed some US author/coaches. They said No resting. So like a meat head I rushed through the workouts, adding more rounds of the circuits, pushing up the weights, doing more reps and trying to move faster. I burned out on that shit in like 3 weeks. I don't know if it was even long enough to improve my cardio much.

For this next dose of circuits, I'm following a Russian coach. This dude is big on the ratio of work to rest, to really focus on cardio improvements vs focusing on lifting more weights. So I'm going to go a little slower and progress the workouts by cutting down rest periods and increasing the time working, instead of piling on more, more, more.
I generally run 4 - 6 miles daily and just lift heavy and do full body everyday. I recover stupid fast so I have little to no rest in between sets. Key is doing what works for you and gives you maximum returns and/or get you closer to your goal.
 

youraveragehorticulturist

Well-Known Member
7-17, Circuit Style

Squat
Pushup
Flutter Kick
DB Deadlift
DB Row
Hold 1 DB then march around

x 10 reps x 2 rounds. 1:45 between moves, 8 minutes between rounds.

Another boringly easy one.
 

youraveragehorticulturist

Well-Known Member
7-19 Circuit Style

Squat, hug medicine ball to chest
Leg Raise off bench
Pushups on TRX
45 Degree Back Raise
Inverted Row on TRX
Sidebend, band pushdown style

x 10 reps x 2 rounds. 1:30 between moves, 6 minutes between rounds.

I also did some bonus Tibialus Raises and Single Leg Calf Raises (2 sets of 12 each) after each round. I tried to eat a bunch and get tons of water over the weekend and I feel way better. This was the same easy workout with slightly shorter rests. Today it felt slightly fun, I must be recovering.
 

youraveragehorticulturist

Well-Known Member
7-21 Circuit Style

Lunge
1 Arm Incline Bench Press x 7
Standing 1 Leg Raise x 14
1 Leg RDL x 7
1 Arm Snatch x 7
Sidebend x 10

2 rounds. 2 minutes between moves. 6 minutes between rounds.

I did single side stuff so each set took longer, progressing the work/rest ratio for the lungs. But fewer reps were easier on the individual muscles.

I got in 4 x 20 on some Rear Delts with a band and Neck Harness Extensions.

One week of easy stuff down. Maybe one more week to go.
 

youraveragehorticulturist

Well-Known Member
7-23 Circuit Style

Goblet Squat, heels elevated
Leg Raise off Bench
TRX Pushup
Single Leg RDL, toes elevated
TRX Inverted Row
Sidebend with kettlebell

x 10 reps x 2 rounds. 1:30 between moves, 6:00 between rounds.

Bonus Tibialus Raises x 12 and seated calf x 15 x 4 sets worked in.

Another session down.
 

youraveragehorticulturist

Well-Known Member
7-25 Circuits

Lunge
1 Side Hanging Leg Raise
1 Arm Kettlebell Press on Incline Bench
1 Leg RDL with back foot elevated
1 Arm Kettlebell Snatch
Sidebend with Kettlebell

Round 1, 3 reps per side, 1:10 between moves
Round 2, 6 reps per side, 1:20 between moves
Round 3, 6 reps per side, 1:30 between moves

I added a little BS half-round and slightly pushed the rests today. It felt good today.
 

StonedGardener

Well-Known Member
I hate gyms, they smell like dirty clothes hampers , l can feel the crud in the air......much rather hike through hills, swim, kayak, ice skate, surf or x-country ski out in fresh air surrounded with beauty.
 

youraveragehorticulturist

Well-Known Member
I hate gyms, they smell like dirty clothes hampers , l can feel the crud in the air......much rather hike through hills, swim, kayak, ice skate, surf or x-country ski out in fresh air surrounded with beauty.
That's cool man, I like the outdoors too. I live in the woods, in the mountains, down by the river. I get outside every day. I just had a baby last December so it's hard to get big chunks of time away, but I push the stroller with the dogs as often as I can.

I also like the gym. Ever since the first time I went in there as a kid. The clothes hamper stink is the smell of progress!
 

StonedGardener

Well-Known Member
That's cool man, I like the outdoors too. I live in the woods, in the mountains, down by the river. I get outside every day. I just had a baby last December so it's hard to get big chunks of time away, but I push the stroller with the dogs as often as I can.

I also like the gym. Ever since the first time I went in there as a kid. The clothes hamper stink is the smell of progress!
Lots of people love the gym......that's great, exercise is a must...ya gotta keep moving!
I'm sure lots of people hate the woods or swimming etc. I live in a forest setting on a lake in Upstate wine country....outside all the time. My exercise is always just a bonus to a fun,scenic activity. Told my kids (29,33) that exercise should be a lifestyle that you can maintain.
 

oswizzle

Well-Known Member
Gym life is where it’s at… i do full body routines 3x a week with weights and play pick up basketball a 1-3 a week for hours each time… if I didn’t have to trim all my own herb I’d lift weights 4x a week and split my routine instead doing full body… I’d also play ball 5x a week… exercise and socializing is a great vibe

Gym just requires a lot of time and commitment… kinda hectic when your really busy in life with other shit going on sometimes…
 

StonedGardener

Well-Known Member
i went hard for a while on the weights...much respect to anyone who can stick with it...i havent lifted since december...got a full rack in my living room. Just burned out i guess..maybe why im posting here...maybe ill get motivated again.
People start exercise programs that fizzle out constantly.....it turns into work and a general pain in the ass....certainly, some turn it into an enjoyable, fun lifestyle. I think to sustain a work out throughout life ya gotta " get off " on the activity or it can fade away quickly..................a light, "quick" workout daily.......say half an hour, is more likely to last for a lot of people.............walk a mile or two, tread water, calestenics, weights, dance......."fool around ".
 

Severed Tongue

Well-Known Member
stop smoking weed for a while, suddenly you'll see that it's that habit that is killing your motivation.

Dopamine that is released when you physically exert yourself which also gets you high, BUT, the high is clean and energizing, not suppressive and relaxing like Cannabis.

people that claim they can consume and be fully productive are full of shit lol.

I started abstaining during summer/fall about decade ago, it's an eye opener.
 

youraveragehorticulturist

Well-Known Member
7-28 Circuits

KB Squat with heels elevated
Hanging Knee Raises
Bamboo Bar Bench Press with dangling weights
Bamboo Bar RDL
Bamboo Bar Row
KB Sidebend

x 10 reps x 3 rounds. First round with 25 KB and 40 on bamboo bar. 2nd and 3rd rounds with 35 KB and 50 on bamboo bar.

I used my little heart rate monitor watch to determine rest periods. The instructions for the program I'm following say to keep heart rate between 120 and 140, to stay in the Cardio Zone. And to keep rest periods between 1-2 minutes to limit the intensity. A couple times my heart rate got up to like 143 and a couple times I had to rest like 2:15 to get my heart rate back down to like 125 to start the next exercise.

I guess I'll make this session slightly easier, with either lighter weights or less reps for 2-3 workouts. Just enough to stay well within the guidelines. Then I'll repeat this session and hopefully demonstrate improvement.
 

youraveragehorticulturist

Well-Known Member
7-31 Circuits

KB Squat with heels elevated
Leg Raise off bench
Bamboo Bar Bench
Bamboo Bar RDL
Bamboo Bar Row
Band Sidebend Pushdown

x 8 reps x 3 rounds. About 1:10 between moves, 5:00 between rounds. 25 on the KB, 40 on the bamboo bar. Easy work, heartbeat stayed under 125 the whole time even with the short rests.
 

youraveragehorticulturist

Well-Known Member
8-2

I didn't make it

8-4 Circuits

Lunge with KB
Standing Leg Raise vs band
1 Arm KB Bench Press
1 Leg KB RDL
1 Arm KB Row
KB Sidebend

x 4 reps on each side, 10 for ab moves. x 3 rounds. About 1:15 between moves, 5 minutes between rounds.

I got 4 x 15 on Seated Calf Raises and heels elevated Tibialus Raises worked in between rounds.

3 weeks of Circuit Training down.
 
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