Your weekly fitness/exercise schedule

Barry.Oglesby

Hey,

Purely for nosiness' sake, I'd be interested to see how many times people train, what they do on each day and so on. Let's lay down some ground rules though. If you're going to post your schedule do it in the below format in one post, then keep any discussion in a subsequent post. That way I can look down the thread a little easier! Keep descriptions of your day's sessions brief ie. "Weights- Leg day" or "Running- 3k"

Day- Type of exercise- Duration
Monday:
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:
Sunday:

Inspector Coptoor

Monday
am - hatha yoga for 45 mins
pm - BLABA Day 1 Bench

Tuesday
am - conditioning for 45 mins
pm - off

Wednesday
am - BLABA Day 2 front squat
pm - Olympic lifting coaching session in Ironside/ECB

Thursday
am - yoga - 45 mins
pm - rehab/prehab work - 30 mins (hot yoga also sometimes)


Friday
am - conditioning - 45 mins
pm - BLABA Day 3 - pull ups

Sat
OFF

Sun
Hill sprints or hot yoga

Dathai

Day- Type of exercise- Duration

---

Monday: Morning - Shoulders (2 hours). Evening - BJJ (2.5 hours)
Tuesday: OFF
Wednesday: Legs + abs (2 hours)
Thursday: Close-Grip bench and other upper assistance stuff (2 hours)
Friday: BJJ (2 hours)
Saturday: Legs + back (3 hours)
Sunday: OFF

Satanta

Mon: - BLABA Day 1 ME Upper Body (< 1 hour)
Tue: - Base training on exercise bike (HR between 124 and 136. Easy 50 mins - 1 hour)
Wed: - BLABA Day 2 ME Lower Body (40 mins approx)
Thu: - Base 2 on Exercise bike. 30 mins HR between 140 - 150. 20 mins HR between 125 and 140. 10 mins above 150
Fri: BLABA Day 3 RE Upper Body (< 1 hour)
Sat: Rest
Sun: Long cycle. This is generally with average hr between 150 - 160 for between 2 - 3 hours

dave80

Day- Type of exercise- Duration

Monday: weights upper 1hr

Tuesday: wrestling 1.5

Wednesday: Off

Thursday: wrestling/striking 2.5hr

Friday: Weight lower 1hr

Saturday: Bjj/Wrestling 3hr

Sunday: off

COH

Day- Type of exercise- Duration
Monday: Bench Press + accessory exercises (2-3 hours)
Tuesday:
Wednesday: Squat + a/e (2-4 hours)
Thursday:
Friday: Upper Body Repetition (1 hour)
Saturday: Deadlift + a/e (2-4 hours)
Sunday:

token

Day- Type of exercise- Duration
Monday: Oly Lifting (1.5-2hrs)
Tuesday:
Wednesday: Oly Lifting (1.5-2hrs)
Thursday:
Friday: Oly Lifting (1.5-2hrs)
Saturday: Oly Lifting (1-1.5hrs)*
Sunday:

Other:
50km weekly cycling commute (2.5'ish hrs)
Stretching, foam roller and all that jazz x2-3 x 20 mins

*Usually do 4 days, but only 3 at the moment.

Nervous Wreck

Day- Type of exercise- Duration
Monday: Squat + accessory work (around 2 hours)
Tuesday: Bench repetition + accessory work (1.5 - 2 hours)
Wednesday:
Thursday: Deadlift + accessory (around 2 hours)
Friday: Heavy Bench + accessory (1.5 - 2 hours)
Saturday: Occasional Saturday work-outs are usually just accessory stuff (around 1 hour)
Sunday:

d'Oracle

At the moment:

Monday: Heavy/Max Effort/Strength Training Lower Body, Back assistance Abs. 1.5 - 3 hr depending on how much I talk.

Wednesday : Bench press & Back assistance Abs. 1.5 - 3 Hours depending on how much I talk.

Friday: Dynamic/Lighter/Recovery/Power/Explosive-hip-extension Lower body & Back Assistance, Abs. Usually 1 - 2 hr.

Thats basically it. Now and again I do a bit of more fitness stuff, but it isn't really a priority right now.

ray jay

Mon: full body routine A (work up to a max set of 5) - 1h15m
Tues: dynamic effort assistance for A, abs - 30-40m
Wed: full body routine B - 1h
Thurs: dynamic effort assistance for B, abs - 30-40m
Fri: full body routine A - 1h15m
Sat: dynamic effort assistance for A, abs - 30-40m
Sun: off

Every session includes a little mobility stuff, mostly dynamic stretching.

The following week would start with routine B.

SanoVitae

COH wrote: »

Day- Type of exercise- Duration
Monday: Bench Press + accessory exercises (2-3 hours)
Tuesday:
Wednesday: Squat + a/e (2-4 hours)
Thursday:
Friday: Upper Body Repetition (1 hour)
Saturday: Deadlift + a/e (2-4 hours)
Sunday:

A/e as in Accident and Emergency?!

Dude, you're training way too hard!

Wollwead

Monday: Squatzzzzz (Split squats), chins, inverted rows, core (floor wipers & plank), weighted dips, good mornings (45-60 minutes)

Tuesday: recovery/mobility work/foam rolling (AM). Soccer match (astro -PM - 60mins)

Wednesday: Power cleans, weighted carries, weighted dips, core work (sit ups & weighted back extensions). (45-60 mins)

Thursday: AM - recovery/mobility work/foam rolling (AM). Casual running (5-7K at 5min KM pace)

Friday: Deadlifting, Shoulder Pressing, core work (knees to elbows & barbell chops), chins (45-60 minutes)

Saturday: Sprints/Metcon (cardio like stuff at high intensity) - 30 mins

Sunday: Chill

Week to week, this can vary but typically that's how she looks might mix the exercises in to different days though.

AntiVirus

Mon - Weights: lower
Tues - 6k run
Wed - Weights: Upper
Thurs - 6k run
Fri - Weights: lower
Sat - 6k run
Sun - Weights Upper
Mon - 6km run
etc...

Some times I take a day off.

Zamboni

Current

Monday: Back/Bi
Tuesday: Chest/Tri
Wednesday: Rest
Thursday: Legs
Friday: Shoulders
Saturday: Rest
Sunday: Rest

45-50 minutes a session

banshee_bones

Day 1

Front Squat
Shoulder Press
RDL


Day 2

Bench
Facepulls
Back extension / (ghr)


Day 3

Front Squat
Bat Wings
Deadlift

45 minutes to an hour for each day and if work/life doesnt get in the way I will try and get four sessions in a week.

COH

SanoVitae wrote: »

A/e as in Accident and Emergency?!

Dude, you're training way too hard!

Nah.. just hard enough

Your colleagues in SanoVitae Limerick will witness this first hand when I waddle in to cut weight saturday night... Ambulances at the ready!

daveyc21

Monday: Oly lifting tech work 1hr alternating cleans and snatches

Anterior upper session max effort work 2hr

Repetition upper work 45 mins

Strength stability Work (could be called core I suppose) 30mins

Special assistance Work (things such as glute activation, posture
correction etc) 1hr

You can extrapolate this over a week into 5 separate sessions where what changes is the session in bold to max effort posterior and then two dynamic anterior/posterior and a 5th session incorporating sports specific, strongman, sprint based or whatever I feel like working on at the time.

podge57

Feb - Sept
M: Squat Session
T: GAA training (2 hours)
W: Bench
T: GAA Training (2 hours)
F: Off / Match
S: Deadlift
S: GAA training / Match

Oct - Feb
M: Off
T: Squat & 45mins conditioning work
W: Soccer Match (90 mins)
T: Bench & Deadlift
F: Soccer Match (90 mins)
S: CG Bench / Upper Back
S: Off

d'Oracle

podge57 wrote: »

Feb - Sept
M: Squat Session
T: GAA training (2 hours)
W: Bench
T: GAA Training (2 hours)
F: Off / Match
S: Deadlift
S: GAA training / Match

Oct - Feb
M: Off
T: Squat & 45mins conditioning work
W: Soccer Match (90 mins)
T: Bench & Deadlift
F: Soccer Match (90 mins)
S: CG Bench / Upper Back
S: Off

Are you Human?

podge57

d'Oracle wrote: »

Are you Human?

Nope, I'm a goalkeeper

d'Oracle

podge57 wrote: »

Nope, I'm a goalkeeper

LOL.
In both?

podge57

d'Oracle wrote: »

LOL.
In both?

yeah, I hate soccer though - I only play to stay fresh

d'Oracle

podge57 wrote: »

yeah, I hate soccer though - I only play to stay fresh

Do you sometimes get tempted to clean and press lads who dive in the box?

d-gal

Currently 4 week cycle of pyramid conditioning and giant sets

Monday - Chest/tri
Tuesday - Back/bi
Wednesday -Agility, Speed, Plyo session
Thursday - Shoulder/core
Friday - Legs

This is what works best for me when cutting

deadlybuzzman

Mines based around 4 lifts but only go to the gym 3 days per week so every week is different from the last.
Lifts: Squat, assistance work and pull ups
Incline Bench, assistance work and dips
Deadlift, assistance and pull ups
Military/Push Press assistance and dips

Days: Monday 1hr aprox
Wednesday 1.5 hr aprox
Thursday 1hr aprox

Barry.Oglesby

Only fair to put my own I suppose

Monday Morning: Upper body strength. Lower body assistance, some core work-1hr. Monday evening BJJ (when I can, every 2nd week usually)- 1.5hrs
Tuesday: morning 1.5hrs BJJ (occasional)
Wednesday Morning: 2hr BJJ.
Wednesday evening: 1.5hr BJJ
Thursday Morning: Lower body strength. Upper body assistance, some posterior chain stuff.
Thursday evening: 1 hr BJJ
Friday Morning: 2hr BJJ
Friday evening: 1.5hr BJJ
Saturday Morning: Conditioning and BJJ 2hrs
Sunday: Eat lots of food and lie down.

Molly

Monday Olympic lifting 2 hours
Tuesday Soccer Training 1.5 hours
Wednesday Olympic lifting 2 hours
Thursday Soccer Training 1.5 hours
Friday Olympic lifting 2 hours
Saturday Olympic lifting/Soccer match/off
Sunday Soccer match/Olympic lifting/off

Possibly the reason my squat is getting shit(ter).

Barry.Oglesby

First comment on this is:

Does everyone who has responded work full time or study full time? There's some crazy schedules in there.

Molly

Work full time

AntiVirus

Barry.Oglesby wrote: »

First comment on this is:

Does everyone who has responded work full time or study full time? There's some crazy schedules in there.

I work full time but I only work 5 min's from the gym and 5 min's from home. I do all my workouts/runs at lunch time. I take about 1.5 hours for lunch, then I eat my lunch in the office!

I can also log in and work from home.

Barry.Oglesby

I should come clean. I had a small ulterior motive.

I was thinking about this all last night and wondering if it was common. Someone came to me with their schedule (for strength/a bit of sport) and was looking for some direction. Essentially they were plateauing, and they wanted to know why since they were training so hard. I asked them to email me their schedule and I couldn't believe it when I got it. Basically they were doing six days a week with one rest day, 3 full body strength sessions, 2 HIIT sessions and somehow managed to squeeze in a match and 2 football training sessions. Oh yes and they work full time. I've had to have a really slow and patient conversation on the phone last night explaining that he should drop some training, or add in more recovery type sessions.

I'm just looking back at the answers and I can only see 2 people who I would consider advanced trainees. There may be others in there who I don't know. I mean no offence by that by the way, it's just the way it is. Those guys both lift heavy 3 times a week, and on the other days, they eat and sleep and sit on their holes.

I'm often baffled by the schedules some people post in their logs or online in general. I can barely function on my training schedule. I've woken up some mornings and it's taken me an hour to get down the stairs! And this is my job! How do people get into work training that much? Even allowing for the internet "subtract 30% formula" it's still a tonne of training. I'm not saying everyone should cut down to 3 days a week, but that quality is far better than quantity in almost all cases.

Anyway, I don't think the dude and I are going to work together after all that. But I thought it was worth asking on this forum.

Barry

deadlybuzzman

I used to be guilty of rampant over training-doing anywhere up to 7 sessions of MMA(2hrs+), weights to exhaustion and football in 6 days and sun off with a hangover which wasnt much of a recovery.
I was as weak a little girl...now Im at least as strong as a big girl

daenerysstormborn3

I'm only new to the gym thing myself and have needed a lot of guidance with regard to my work outs etc. What I do know though is that for probably the majority of people it is very hard to move past the ideal that if you move lots and eat little you lose weight. That is the very basic line that most people have been fed their whole lives. To get more concise information you have to really search for it and a lot of the time the information provided is confusing.

AntiVirus

Barry.Oglesby wrote: »

Those guys both lift heavy 3 times a week, and on the other days, they eat and sleep and sit on their holes.

They'd need to considering they're doing a 3-4 hours per session!

_JOE_

COH wrote: »

Day- Type of exercise- Duration
Monday: Bench Press + accessory exercises (2-3 hours)
Tuesday:
Wednesday: Squat + a/e (2-4 hours)
Thursday:
Friday: Upper Body Repetition (1 hour)
Saturday: Deadlift + a/e (2-4 hours)
Sunday:

This. Plus rehab 30 mins rehab for my ankle.

In the next three weeks i'll be adding in soccer training Tues/Thurs and a match on Sunday after 13 weeks out with torn ankle ligaments.

Barry.Oglesby

AntiVirus wrote: »

They'd need to considering they're doing a 3-4 hours per session!

True but look at the actual amount of work.

AntiVirus

Barry.Oglesby wrote: »

True but look at the actual amount of work.

That's what I'm saying. If you look at the average gym goer they probably don't even do 4 hour's a week in the gym.

Those guy's above put in a huge amount of work so they do need that rest. If an average gym goer did the same amount of work as one of those guy's do in one day they'd need 6 days of rest in a week!

Barry.Oglesby

AntiVirus wrote: »

That's what I'm saying. If you look at the average gym goer they probably don't even do 4 hour's a week in the gym.

Those guy's above put in a huge amount of work so they do need that rest. If an average gym goer did the same amount of work as one of those guy's do in one day they'd need 6 days of rest in a week!

I'm making the opposite point. They may well spend 3 hours in the gym but the actual amount of sets is around the same as the average gym goer.

Either way, it doesn't matter. The point I was making was that they have sufficient rest time between training sessions.

ilovelamp2000

Currently it's the following:

Monday: Legs 1-6 program. .
Tuesday: AM - Chest and Back. 1-6 program. 1 hour. PM - foam rolling, mobility work.
Wednesday - usually a day off
Thursday AM - Arms 1-6 program , sometimes a PM session of MST for general conditioning depending on how energy levels are.
Friday - Complexes workout
Saturday - depending on how I'm feeling it's either another MST session for general conditioning, or sometimes a spare parts day - rotator cuff and mid back work etc.
Sunday - off.

All sessions typically last 1 hour, the complexes only takes about 35 mins.

AntiVirus

Barry.Oglesby wrote: »

The point I was making was that they have sufficient rest time between training sessions.

How do you know that?

Hanley

When I was competing in PL, 4-5 sessions max was all I could handle. And even at that some of them would be decreased intensity sessions.

Now, I train a lot less hard but a lot more frequently, just cos I enjoy it.

eilo1

Ohhhhh my go!

Monday off
Tuesday - boxing 1.5 hours
Wednesday - Rugby match or training 1.5 hours
Thursday - Boxing 1.5 hours
Friday - Try to get in a weights session before work, squat, dead lift, chins, bulgarian squats, push ups etc
Saturday - work
Sunday rugby match or weights.

Also full time college and part time work
pps been breaking in a horse for the last few weeks!

(oh nearly forgot 2 hours strength and conditioning practical class on Wednesday mornings, but its not intense)

King of Kings

I expected an ulterior motive.

I work full time.

Anyway schedule is as follows:

mon
- lunch: 5k
- evening: nothing

tues
- lunch : 5k
- evening: thai (1.5h)

weds
- lunch: 5k
- evening: nothing

thurs
- lunch 5k
- evening - thai (2 h)

fri
- evening - WS4SB (ver 1) - Lower Body Strength (1h)

Sat
- afternoon - Thai (1.5h - 2h)

Sun
- Morning- WS4SB (ver 1) - Upper Body Strength (1h)


* please note
The lunch time 5k can also me a metcon or 20mins on the bag - but 90% will be 5k run.

COH

I work and study. But I work in the gym, which helps.

I should add that training for 3-4 hours also includes (on squat/deadlift days) at least 45minutes warming up, dynamic, static stretching, foam rolling, band distraction, rolling on a hockey ball etc.

The length of the sessions also reflects the fact that there are generally 4 of us training together, we're all working off different percentages etc. and have our own issues to deal with, the actual amount of sets etc. is pretty standard, the top sets are just more brutal than most, accessory work is generally very high volume, and I have the keys to the gym, so we can take as long as we need to get what we need done without worrying about closing hours.

Da Za

Currently, this will run up to May.

Monday: Bench + supplementary work - 2hrs
Tuesday: lecture
Wednesday: Deads + supplementary work - 2hrs
Thursday: lecture
Friday: Bench Assistance - 2hrs
Saturday: Squat + supplementary work - 3hrs + after Christmas I'll have lectures at the weekends
Sunday: Rest

That's the schedule at the moment, I am also working full-time.

Barry.Oglesby

AntiVirus wrote: »

How do you know that?

Because they stipulated their rest days?

podge57

I work full time, I think it depends on your circumstances though. I have no family to look after, no real responsibilities, a stress-free job, and I work 2 mins away from my house. I also lift at home, so I have loads of free time to eat / rest.

Most of the intercounty GAA players I know all work pretty easy jobs with good hours, or are in college, and they train 2x/day regularly.

d'Oracle wrote: »

Do you sometimes get tempted to clean and press lads who dive in the box?

nah, a sneaky knee too the back when jumping for the next ball is much more effective, and less likely to result in a red card!

the drifter

Monday:Olympic Lifting
Tuesday: AM 5k run PM 1.5 hrs jujitsu
Wednesday:Conditioning session
Thursday:AM 5k run PM 1.5 hrs jujitsu
Friday:Olympic Lifting
Saturday:AM 1hr jujitsu PM Conditioning
Sunday:AM sleep PM still asleep

Edit: I work full time in a very stressful job.

the drifter

L asked me to post his
Monday:Snatch
Tuesday: Snatch
Wednesday:Hang Snatch
Thursday:Snatch
Friday:Snatch
Saturday:Snatch
Sunday:Foam roll

Wollwead

Wollwead wrote: »

Monday: Squatzzzzz (Split squats), chins, inverted rows, core (floor wipers & plank), weighted dips, good mornings (45-60 minutes)

Tuesday: recovery/mobility work/foam rolling (AM). Soccer match (astro -PM - 60mins)

Wednesday: Power cleans, weighted carries, weighted dips, core work (sit ups & weighted back extensions). (45-60 mins)

Thursday: AM - recovery/mobility work/foam rolling (AM). Casual running (5-7K at 5min KM pace)

Friday: Deadlifting, Shoulder Pressing, core work (knees to elbows & barbell chops), chins (45-60 minutes)

Saturday: Sprints/Metcon (cardio like stuff at high intensity) - 30 mins

Sunday: Chill

Week to week, this can vary but typically that's how she looks might mix the exercises in to different days though.

I should add I also work Monday to Friday full time and study on weekends. I have it ideal in the sense that my gym is literally 5mins from my job so it's easy to get frequent workouts in. Fair play to lads spending 2 and 3 hours at the gym per visit, I seriously could not do that sh!t.

the drifter

Barry.Oglesby wrote: »

I should come clean. I had a small ulterior motive.

I was thinking about this all last night and wondering if it was common. Someone came to me with their schedule (for strength/a bit of sport) and was looking for some direction. Essentially they were plateauing, and they wanted to know why since they were training so hard. I asked them to email me their schedule and I couldn't believe it when I got it. Basically they were doing six days a week with one rest day, 3 full body strength sessions, 2 HIIT sessions and somehow managed to squeeze in a match and 2 football training sessions. Oh yes and they work full time. I've had to have a really slow and patient conversation on the phone last night explaining that he should drop some training, or add in more recovery type sessions.

I'm just looking back at the answers and I can only see 2 people who I would consider advanced trainees. There may be others in there who I don't know. I mean no offence by that by the way, it's just the way it is. Those guys both lift heavy 3 times a week, and on the other days, they eat and sleep and sit on their holes.

I'm often baffled by the schedules some people post in their logs or online in general. I can barely function on my training schedule. I've woken up some mornings and it's taken me an hour to get down the stairs! And this is my job! How do people get into work training that much? Even allowing for the internet "subtract 30% formula" it's still a tonne of training. I'm not saying everyone should cut down to 3 days a week, but that quality is far better than quantity in almost all cases.

Anyway, I don't think the dude and I are going to work together after all that. But I thought it was worth asking on this forum.

Barry

I see what your doing wrong here...you need to live on the ground floor.:D

Great timing on this thread by the way....when i was lying on the mat earlier staring up at the roof after getting knocked the **** out because im ****ing wrecked...i finally realised some things gotta go.