Every Tue/Thu/Sat after waking up I drink a strong black coffee and eat 6-8 eggs omelet with cheese. Read news, catch up with the Internet for 40-60 min. Then do a lifting routine for 60-80 min. I follow a slightly modified SL5x5 + Greyskull LP system (can't bench heavy with my dislocated shoulder).<p>I think lifting is great for gamification, every time you try to increase a little bit (Greyskull advocates for "partial plates" which are sets of plates of 0.5-2 lb that let you increase very slightly). Looking at charts over time feels great, and when you plateau or have to deload because of sickness or skips, you know what you did wrong, and you get back to it.<p>For cardio mostly every day I bike to/from work, about 50 min or so each way at moderate speed.
I do bodyweight exercises, using the book 'The Supple Leopard' as guide on how to do pull ups/chin ups/push ups/dips/rows/squats/hanging leg raises properly. I had to buy a tall bar to do this, which is difficult as almost every freestanding bar sold is too short to lock out your legs during pull ups if you're over 6'.<p>Generally I get up very early and do 35 mins on a stationary bike with intervals of sprinting. I don't do this for fitness reasons as getting your heart rate up for 30+ mins in the morning, at least for me, leads to better concentration when I'm working as in better focus to do hard mental tasks. After the bike I do all the above bodyweight exercises, usually 3 sets of as many reps as I can, holding as long as possible on the failure rep. Saturday I mix it up by going to a gym and doing weight training. Sunday I don't do anything except recently I'll do hikes and swimming because it's the summer. I used to go to the gym every morning but replaced it with bodyweight exercises because of time reasons. They're much harder to do as well, took me weeks to be able to do proper pull ups and hanging leg raises.<p>You can do this by buying dip bars for dips and rows, and building or buying any tall freestanding bar for everything else. If I lived near a public pool opened early in the morning I would swim instead of using the bike.
Not a daily thing. I do the "Rite of Passage" workout from the book "Enter the Kettlebell". Lots 1 arm military presses, cleans, and pullups.<p>It uses a rep scheme called "ladders". Ladders allow you to sneak in a high number of reps overall, even using heavy weights. Plenty of rest between sets. On the heavy day you end up doing 75 clean/press with heavy weight per arm. And 75 pullups. I never realized there was so many reps until i actually added it all up.
I do <a href="https://stronglifts.com/5x5/" rel="nofollow">https://stronglifts.com/5x5/</a> but I do 75% of weight of my max so I can train everyday. I mix in running or rowing to finish off the workout.
I train every other day. Wake up early in the morning and have a fasted walk to the gym (~30 minutes) during which I may or not drink a black coffee. During training I have a peptopro shake with some easily digested carbs and creatine.<p>My routine is a modified DoggCrapp where I perform myo-reps after the three heavy sets. I've found it's a nice way to add volume without taxing the nervous system. The volume is needed so I can eat more tasty carbs.<p>I avoid cardio and simply make use of long walks to keep my <10% bodyfat in check.<p>My diet is high carb, moderate protein and fat.
Every morning, I meditate for 20 mins. Then for Mon-Wed-Fri, I run to the gym (about 2kms) and back for a 30 minute workout. For Tues-Thurs, I run 4kms.<p>On at least one weekend day, I get up early and hit the skatepark for a skate before all the kids and better skaters get there.<p>On the 3 weekdays I work in an office, I bike in (5kms)...<p>The one thing I've come to rely on, aside from the physical benefits is that all the early mornings give me a running start to tackle the day ahead, whether it's work or the kids routine...
4/days a week, 531 Boring But Big. This week I start adding in Couch25k. And one or two days a week, I like to do kettlebell swings or barbell complexes for some conditioning work.<p>Unfortunately, I waited until I was obese to start any of this, so I'm not seeing the physical effects as far I would like. However, I'm down about 10 pounds for the year. While not great, it's better than the trend up in the last few years.
Since I got a job I only train on monday & friday Taekwondo, before I trained 3-4 days per week since I was twelve. On the other days I go running in the evening. I recently bought a weight vest and started to use it when I go running or for bodyworkouts. On saturday I go out walking (~5-8km) in the city or woods and shot pictures. In the summer months usually sunday is "bike day".
At bare minimum, 20 mins of cardio, immediately after waking up.<p>I have to make that the lowest of the lazy bar, and do it first thing in the morning. Otherwise the percentage chance of it not getting done for the day increases to at least 86.7%<p>First is best, that way I can at least revisit the idea of weightlifting later, and then still feel somewhat good about myself when I lay down to go to sleep at night, having not worked out.
Weekdays: Cardio first thing in the morning, fasted, right after waking up -- I alternate between 2k swim and 5k run. In the evenings, alternate strength training (mostly bodyweight stuff with some dumbbell work) and rock climbing.<p>Weekends I usually take one day off and do some multi-hour activity on the other day. Hiking, snowshoeing, kayaking, that sort of thing.
I walk 8-10km a day and swim 1km 3 times a week. In the winter I add in yoga or cycling and reduce the walking a bit cause it rains.<p>I don't do any gym weights atm, but I'm currently renovating a house, so I end up spending one day a week carting building material around.
The most important part of my routine is calorie tracking everything I eat, and walking out of the office to get a healthy lunch. In terms of exercise, I try and fit in 3-4 runs (30-60 mins) a week, and one long bike ride at the weekend (2-3 hours).
Morning walking for 20m + 30 pushups and body weight squats.
if I feel like running I will run for whatever feels comfortable. but I skip pushups and squats that day.<p>after work, I hit the gym. I follow mostly PPL split.<p>calories 2000 to 2500.
- 2 days a week I do indoor bouldering during about 1.5 hours per session<p>- 2 other days a week I do 30 min of bodyweight workout on rings : 5 min plank (front + sides) then dips/rows/push-ups/pull-ups
I try to follow Ben Bergeron programming. Google it, his daily email is free. I used to do it 5 days a week, but am now down to 2. I really need to get it back to at least 4 days a week.
Wake up, black coffee, and 1 hour of a push/pull/legs split, 6 days per week.
30 mins cycling on my stationary bike at home watching netflix, 3 days per week.
40 mins biking for commuting to/from work.<p>Workout at the city gym about 4 times a week. Currently doing a PPL routine with 4 x 8-10 (sets x reps)