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Singlespeed & Fixed Gear "I still feel that variable gears are only for people over forty-five. Isn't it better to triumph by the strength of your muscles than by the artifice of a derailer? We are getting soft...As for me, give me a fixed gear!"-- Henri Desgrange (31 January 1865 - 16 August 1940)

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Old 02-06-10, 03:33 PM   #1
TheBikeRollsOn 
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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?
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Old 02-06-10, 04:00 PM   #2
hairnet
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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 04:04 PM.
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Old 02-06-10, 06:37 PM   #3
PedallingATX
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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)
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Old 02-06-10, 06:46 PM   #4
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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.
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Old 02-06-10, 07:07 PM   #5
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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.
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Old 02-06-10, 07:13 PM   #6
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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.
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Old 02-06-10, 08:52 PM   #7
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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.
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Old 02-06-10, 08:57 PM   #8
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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.
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Old 02-08-10, 02:43 AM   #9
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time spent exercising while not on a bike is boring imo

also: "training" is for roadies
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