Post your daily workout here

#1
KoachKrab127

KoachKrab127

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#1
I've gotten into a pretty good workout habit over the last few months, but all I've been doing is swimming. I'd like to here other people's workout routines as well. I'd be interested in hearing daily routines of jogging, lifting, rowing, aerobics, crossfit, etc. Whatever you do. So, how do you exercise, how often, and how long? Here was my swim workout this morning:

Warm up (all distances yards):
200 Freestyle
200 Choice
200 Breaststroke Kick
200 IM Drill
200 Choice

Main Set:
4x50 Freestyle on :50 interval
30 sec. rest
4x100 Freestyle on 1:30 interval
30 sec. rest
4x50 Choice on 1:00 interval
30 sec. rest
4x100 IM on 1:50 interval

Kick Set w/ Fins:
6x50 Butterfly Kick, alt. on stomach and back by 50's on :50 interval
Take fins off.
2x50 Breaststroke Kick on 1:05 interval
Put Fins Back on
3x100 Flutter Kick on 1:30 interval
Take fins off.
1x100 Breaststroke Kick

Cool Down:
200 Easy Swim, Choice

Total: 3200 yards in 65 minutes
 
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#3
#3
Carl Pickens said:
I’m impressed…. That’s a helluva of an effort.
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Thank you. It is a typical workout that I did in high school, before I joined a year-round club team. Then, the workouts doubled in both time and intensity. Yes, swimming workouts are insane.

I have been doing workouts like these for about 4 weeks now. I started getting back into swimming in February when I decided I needed to take care of myself better. The workouts back then were not nearly as difficult. I maxed out at about 2200 yards at much slower intervals when I first started, and boy was I sucking wind between sets. I’ve lost 20 pounds since February, so it is working!
 
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#4
#4
KoachKrab127 said:
Thank you. It is a typical workout that I did in high school, before I joined a year-round club team. Then, the workouts doubled in both time and intensity. Yes, swimming workouts are insane.

I have been doing workouts like these for about 4 weeks now. I started getting back into swimming in February when I decided I needed to take care of myself better. The workouts back then were not nearly as difficult. I maxed out at about 2200 yards at much slower intervals when I first started, and boy was I sucking wind between sets. I’ve lost 20 pounds since February, so it is working!
Click to expand...
My two youngest swim on 2 different teams, the High school, and the rec team. Swimming is an absolute amazing exercise. I workout a lot at the gym, usually 5-6 days a week. Always start with cardio, treadmill, for at least a mile and a half. Then I do various weight lifting for about an hour. I'm a little guy, but strong for my size, 5'6", and at 163lbs right now. I stayed around 155 forever, but a friend suggested I workout with heavier weight to add some muscle weight. I enjoy it a lot.
 
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#5
#5
joevol33 said:
My two youngest swim on 2 different teams, the High school, and the rec team. Swimming is an absolute amazing exercise. I workout a lot at the gym, usually 5-6 days a week. Always start with cardio, treadmill, for at least a mile and a half. Then I do various weight lifting for about an hour. I'm a little guy, but strong for my size, 5'6", and at 163lbs right now. I stayed around 155 forever, but a friend suggested I workout with heavier weight to add some muscle weight. I enjoy it a lot.
Click to expand...

I always say that swimming and soccer are the best sports to get your young children started with. They are the best exercise and have the simplest rules.

I might need to start supplementing my swimming workouts with weight-lifting. I don’t want to bulk up, though. I just want to slim down and get lean. Any advice?
 
#6
#6
KoachKrab127 said:
I always say that swimming and soccer are the best sports to get your young children started with. They are the best exercise and have the simplest rules.

I might need to start supplementing my swimming workouts with weight-lifting. I don’t want to bulk up, though. I just want to slim down and get lean. Any advice?
Click to expand...
Only thing I know, is you can get stronger despite getting older🤣. Any exercise does make you feel better though.
 
#7
#7
During the week:

Early AM 2+ mile run (depending on what weightlifting I'm doing in the afternoon)
4 days a week I follow a full-body dumbbell series (about one hour per workout).

All in all I get about 5-6 hours of relatively intense exercise each week.
 
#8
#8
I just lift weights and then pepper in some core exercises at home. I mean to do a 2-mile run each week but never end up doing it. My split goes:

Monday - Rest
Tuesday - Back (vertical movements) and biceps
Wednesday - Chest, delts, and triceps
Thursday - Legs
Friday - Rest
Saturday - Back (horizontal movements) and biceps
Sunday - Delts and triceps

I think I'm going to start doing legs on Monday, too. My 40th is coming up in January and I'm trying to be in my life's best shape.
 
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#9
#9
Monday - Chest/Back
Tuesday - Arms/Shouders
Wednesday - Rest
Thursday - Chest/Back
Friday - Arms shoulders

I do core/legs every session, just mix up the workout. Just can’t bring myself to devote a day to legs and core.
 
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#10
#10
0008015761187


The sixth one can be a struggle because of the relatively high APV but I endeavor to persevere.
 
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#11
#11
KoachKrab127 said:
I've gotten into a pretty good workout habit over the last few months, but all I've been doing is swimming. I'd like to here other people's workout routines as well. I'd be interested in hearing daily routines of jogging, lifting, rowing, aerobics, crossfit, etc. Whatever you do. So, how do you exercise, how often, and how long? Here was my swim workout this morning:

Warm up (all distances yards):
200 Freestyle
200 Choice
200 Breaststroke Kick
200 IM Drill
200 Choice

Main Set:
4x50 Freestyle on :50 interval
30 sec. rest
4x100 Freestyle on 1:30 interval
30 sec. rest
4x50 Choice on 1:00 interval
30 sec. rest
4x100 IM on 1:50 interval

Kick Set w/ Fins:
6x50 Butterfly Kick, alt. on stomach and back by 50's on :50 interval
Take fins off.
2x50 Breaststroke Kick on 1:05 interval
Put Fins Back on
3x100 Flutter Kick on 1:30 interval
Take fins off.
1x100 Breaststroke Kick

Cool Down:
200 Easy Swim, Choice

Total: 3200 yards in 65 minutes
Click to expand...
I had to take a break half way as I scrolled down your workout, strained a muscle in my finger.
 
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#12
#12
I'm currently doing the Built With Science, Intermediate Build program. 5 days/wk, and I do cardio on the off days. Abs most days at the end of lifting.

1. Upper Body
2. Lower Body
3. Push
4. Pull
5. Legs

It's been a great change-up for me. I'm 45 and benching, squatting, and pulling up more than I ever have.

Built With Science - Jeremy Ethier (Get The Right Workout For You)
 
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#13
#13
ButchPlz said:
During the week:

Early AM 2+ mile run (depending on what weightlifting I'm doing in the afternoon)
4 days a week I follow a full-body dumbbell series (about one hour per workout).

All in all I get about 5-6 hours of relatively intense exercise each week.
Click to expand...

You’ll never get me to run. I’ve always gotten terrible shin splints since my early 20s. Even when I was a teenager I was a terrible runner. I was in excellent shape in high school, but I couldn’t even break 6 minutes in the mile run.
 
#15
#15
Here was my swimming workout today.

Warm-up:
100 freestyle
100 backstroke
100 freestyle
100 breaststroke
100 fly kick on back

Main Set:
8x50 free on :50 interval
4x50 choice on 1:05
-25 drill, 25 swim
4x75 on 1:30
-25 choice, 25 free, 25 choice
4x25 free build to sprint on :40 interval
8x25 IM order on :45
4x25 free reverse build on :40

Pyramid Set (rest 20 seconds b/t each):
100 choice swim
200 IM drill
300 kick with fins
400 pull with paddles
300 kick with fins
200 IM drill
100 choice swim

Cool Down:
200 easy choice swim

Total: 3600 yards, 75 minutes

I did slightly slower intervals today. Monday’s and Tuesday’s workouts kicked my butt. I needed a recovery day, so less intensity but slightly more distance.
 
#16
#16
#17
#17
joevol33 said:
Same here, and I'm 46.

I'll add, I can see changes also in my body
Click to expand...
Really, same program? A friend and I started it at the same time, after it had been recommended by a colleague.

It goes heavy, and I had a little setback after a painful pec strain. It also forces me to do more leg work (which I don't love), but I'm definitely stronger and can tell a difference in my lower body, so I'm learning to accept it.

I was able to get 50# weighted pull-ups x 8 yesterday, and I did one with 100# just to see if I could.

I also started a creatine-BCAA supplement, otherwise just lots of protein and keeping carbs in check. I don't have time to measure and count calories right now.
 
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#18
#18
I try to exercise at least 5 days a week. On 3 of those days, I go to a fitness center and do 45 minutes cardio (stationary bike and elliptical) + 45 minutes strength training on machines. On 2 days I stay at home and do 40 minutes cardio (stationary bike) + 20 minutes stretching / push ups / non-weights exercises.

No doubt in my mind that maintaining my cardiovascular fitness may be the most important thing I can do as I age.
 
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#19
#19
kiddiedoc said:
Really, same program? A friend and I started it at the same time, after it had been recommended by a colleague.

It goes heavy, and I had a little setback after a painful pec strain. It also forces me to do more leg work (which I don't love), but I'm definitely stronger and can tell a difference in my lower body, so I'm learning to accept it.

I was able to get 50# weighted pull-ups x 8 yesterday, and I did one with 100# just to see if I could.

I also started a creatine-BCAA supplement, otherwise just lots of protein and keeping carbs in check. I don't have time to measure and count calories right now.
Click to expand...
Not the same program, but same as in best shape I've ever been in. I do rotate workouts between chest and back, then arms and shoulders. I'll do a little with legs each time, and mix it up as well. It's sincerely amazed me how much stronger I've gotten, especially at my age.
 
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#25
#25
Anybody else start your cardio, and feel like you're going to meet Jesus in the first 5 minutes, then it's like something kicks in?🤣 Every time I start on the treadmill, I'll swear I can't go 10 minutes, then it's like I get a crazy burst of energy and I'm fine
 
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