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Thread: Training

  1. #1
    Senior Member TheBikeRollsOn's Avatar
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    Training

    I'm interested in what type of gym training anyone on here does. I've been going to the gym about 4-5 times a week since about September '09, thought taking off about 3 weeks during winter break. I took a weight training class in high school so I've just kind of been going with that, but I was curious as to what type of workouts you guys did, mostly on leg day as that would pertain to riding. This is about what I've been doing for the past 4-5 months or so.

    Days are tentative to what I have going on that week. and the exercises tend to change up a bit here and there and are in no particular order after the cardio and ab exercises
    .
    Monday(off, night class)
    Tuesday(off, night class)
    Wednesday(Chest/tricep day 1)
    20 minutes on the spin cycle bike with 1 minute sprints every 5 minutes.
    50 crunches for each side and middle, 25 leg lifts, 1 minute or so of various 6inches
    Unweighted dips on dip/pullup machine (3x10)
    Flat bench dumbell chest press(3x10)
    Standing dumbell tricep extension(3x15)
    Incline smith machine press(3x10)
    Incline dumbell chest flys(3x10)
    Decline barbell press(3x10)
    Flat bench dumbell flys(3x10)
    Thursday(Bicep/Back day)
    20 minutes on the spin cycle bike with 1 minute sprints every 5 minutes.
    50 crunches for each side and middle, 25 leg lifts, 1 minute or so of various 6inches
    Standing dumbell curls(3x10 each arm)
    Lat pulldown machine(3x10)
    A different lat pulldown machine(3x10)
    Row machine(3x10)
    Standing barbell curl (3x10)
    Seated concentration curl(3x10 each arm)
    Friday(Leg day)
    10-15 minutes on the spin cycle bike with 1 minute sprints every 5 minutes high cadence low resistance
    50 crunches for each side and middle, 25 leg lifts, 1 minute or so of various 6inches
    Leg press machine(3x10)
    Calf lifts in press machine(3x20)
    Backwards leg curls(?)(3x10)
    Smith machine squats(10,8,6)
    Forward leg curls(3x10)
    Calf exercise(various)
    Calf exercise(various)
    Saturday(Chest/tricep day2)
    20 minutes on the spin cycle bike with 1 minute sprints every 5 minutes.
    50 crunches for each side and middle, 25 leg lifts, 1 minute or so of various 6inches
    Unweighted dips on dip/pullup machine (3x10)
    Flat bench dumbell chest press(3x10)
    Standing dumbell tricep extension(3x15)
    Incline smith machine press(3x10)
    Incline dumbell chest flys(3x10)
    Decline barbell press(3x10)
    Flat bench dumbell flys(3x10)
    Sunday(Pick up day, shoulders/forearms/whatever we might have missed)
    This varies a good amount but ...
    shoulder shrugs(3x15)
    Arnold Press(3x10)
    the things where you lift the dumbells to your chin?(3x10)
    forearm stuff(curls etc.)


    What are your routines?

  2. #2
    Fresh Garbage hairnet's Avatar
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    I go every two days, for only like 30 minutes. Much more and I'm not really doing anything beneficial

    I mix it up every few weeks but the default kind of thing is this

    8 reps for each, only one set
    leg extension
    leg curl
    leg press
    standing calf raise
    lat pull down
    lateral raise
    bench press
    rows
    triceps extension

    now that I'm going to race I gotta change my plan, plus I don't like weights anymore
    Last edited by hairnet; 02-06-10 at 03:04 PM.
    Quote Originally Posted by Scrodzilla View Post
    I'd rather ride a greasy bowling ball than one of those things.
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  3. #3
    Comanche Racing PedallingATX's Avatar
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    i ride my bike so i don't have to go to the gym haha. But the weather has been crap lately, so I've been hitting up the gym more. Usually run 3-4 miles on treadmill and then do an upper body workout (flys, lats, curls, crunches, military press, etc)
    skinnytire

  4. #4
    Senior Member TheBikeRollsOn's Avatar
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    While riding your bike is a great leg workout and yes it works out other areas as well, but I don't think it replaces going to the gym by any means. But it's whatever works for you.

    Oh, and just to add to my original post, I'm trying to gain weight so I've been doing the www.livestrong.com daily plate where they tell you have many calories you have to eat in order to gain a certain lbs per week. I've been doing 3600 calories a day to gain 2lbs a week. I'm started at 149 about 2 weeks ago and I've gained a little over 3lbs so far. But 3600 calories per day is a lot for me especially because I have a busy schedule throughout the day so I have to try to make time to eat. I need to be making more time to ride my bike though, but the weather has been **** lately.

  5. #5
    a.k.a. QUADZILLA LoRoK's Avatar
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    I've been thinking about going to the gym. Since I've been putting in a lot more time on the bike, I'm really slimming down and I'm already a skinny mofo. Even my legs are losing some bulk, even though I'm getting much faster. Also, I want to do some squats and have ridiculously toned sprinter quads.

  6. #6
    Senior Member TheBikeRollsOn's Avatar
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    Totally going for the ridiculously big track racer legs. I've seriously got to stop skimping on my leg day though.

  7. #7
    Antarctica awaits WoundedKnee's Avatar
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    I took a weight class for two years in high school. My ending max on curls was 130 lbs at my weight being like 170.

    Now I just do pull ups/pushups, dumbell stuff, and squats with my own weight now and then. And bicycle. I actually just cancelled my gym membership.

  8. #8
    K2ProFlex baby! ilikebikes's Avatar
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    I ride my bike when the weathers good, I ride till my butt hurts, then I go home.......thats about it.
    You see, their morals, their code...it's a bad joke, dropped at the first sign of trouble. They're only as good as the world allows them to be. I'll show you. When the chips are down, these...These "civilized" people...they'll eat each other. See, I'm not a monster. I'm just ahead of the curve

  9. #9
    Senior Member sharpsandflatts's Avatar
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    time spent exercising while not on a bike is boring imo

    also: "training" is for roadies

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