Does anyone plan out their workouts for the week?

  • delthespaz

    Posts: 136

    Jan 02, 2011 4:36 AM GMT
    I just noticed I just spent the last 20 minutes planning out my workouts for each day this week on a text editor. For me no 2 weeks are ever alike. Does anyone else plan their workouts to this extent or do you just "wing" it when you're at the gym?

    So far I have planned...

    Monday
    80 cal row
    then
    5 rds of
    8 gobblet squats
    8 pullups
    8 deadlifts (#95)
    8 thrusters (#95)
    8 Toes to Bar
    8 step ups w/#25 plate on 24" box
    8 ring push ups
    8 wall balls (#20)
    then
    finish with 80 jump rope singles

    Wednesday
    "Linda" (aka "3 bars of death)

    10-9-8-7-6-5-4-3-2-1
    Bench Press (#125, Rx is body weight #170)
    Squat cleans (115, Rx is 3/4 body weight #130)
    Deadlift (229, Rx was 1.5x bodyweight #250)

    Thursday
    100 Double unders for time

    Warmup...
    3 rounds
    2 MU (strict)
    10 ohs w pvc
    10 hollow rocks

    Deadlift
    5 reps every minute for 10 minutes.
    -break
    "Blake"
    Four rounds for time of:
    100 foot Walking lunge with 45lb plate held overhead
    30 Box jump, 24 inch box
    20 Wallball shots, 20 pound ball
    10 Handstand push-ups

    Friday
    ring work

    4 rounds
    max weighted ring dip
    max weighted pullup
    20 twisting pistons

    4 rounds
    max ring push up
    max k2e
    10 kb swings 1.5 pood

    4 rounds
    10 hspu
    10 deck pistols

    3 rounds
    10 curl ups
    5 leg circle clockwise
    5 leg circle counterclockwise
  • austinlee

    Posts: 96

    Jan 02, 2011 5:03 AM GMT
    I started out like that but then kinda made changes here and there... I dont like working out so routinely.
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    Jan 02, 2011 6:00 AM GMT
    the base routines are "fixed," but there are a number of alternate exercises within each routine that I sometimes throw in on the wing.

    But I'm pretty much on "maintenance," not really "building."
  • mybud

    Posts: 11837

    Jan 02, 2011 6:10 AM GMT
    I keep a mental plan in my head...used to write it out formally and it got old fast...
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    Jan 02, 2011 6:29 AM GMT
    On one of our properties, metroplexfitness.net, there's a workout tracker you can do this all in, along with several other tools.
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    Jan 02, 2011 6:32 AM GMT
    delthespaz saidI just noticed I just spent the last 20 minutes planning out my workouts for each day this week on a text editor. For me no 2 weeks are ever alike. Does anyone else plan their workouts to this extent or do you just "wing" it when you're at the gym?

    So far I have planned...

    Monday
    80 cal row
    then
    5 rds of
    8 gobblet squats
    8 pullups
    8 deadlifts (#95)
    8 thrusters (#95)
    8 Toes to Bar
    8 step ups w/#25 plate on 24" box
    8 ring push ups
    8 wall balls (#20)
    then
    finish with 80 jump rope singles

    Wednesday
    "Linda" (aka "3 bars of death)

    10-9-8-7-6-5-4-3-2-1
    Bench Press (#125, Rx is body weight #170)
    Squat cleans (115, Rx is 3/4 body weight #130)
    Deadlift (229, Rx was 1.5x bodyweight #250)

    Thursday
    100 Double unders for time

    Warmup...
    3 rounds
    2 MU (strict)
    10 ohs w pvc
    10 hollow rocks

    Deadlift
    5 reps every minute for 10 minutes.
    -break
    "Blake"
    Four rounds for time of:
    100 foot Walking lunge with 45lb plate held overhead
    30 Box jump, 24 inch box
    20 Wallball shots, 20 pound ball
    10 Handstand push-ups

    Friday
    ring work

    4 rounds
    max weighted ring dip
    max weighted pullup
    20 twisting pistons

    4 rounds
    max ring push up
    max k2e
    10 kb swings 1.5 pood

    4 rounds
    10 hspu
    10 deck pistols

    3 rounds
    10 curl ups
    5 leg circle clockwise
    5 leg circle counterclockwise

    Jesus! I couldn't remember all that!!! ... icon_eek.gif
  • delthespaz

    Posts: 136

    Jan 02, 2011 6:45 AM GMT
    I think I kind of ridiculous carrying a notebook at the gym but I do.
    hard-black-cover.jpg

    Caslon17000 said

    Jesus! I couldn't remember all that!!! ... icon_eek.gif
  • samasaurusrex

    Posts: 84

    Jan 02, 2011 6:50 AM GMT
    I have a 12 day rotation I tweak every two weeks depending on progress. Makes the whole process pretty easy.
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    Jan 02, 2011 6:53 AM GMT
    I used to, but after doing P90X for two months, I pretty much know which routines to do whenever I'm doing my lifting sets for the day.
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    Jan 02, 2011 8:21 AM GMT
    I always plan my weights workout because it's the workout I need to be at a gym for. My cardio is more or less a 'wing it' type deal. I have an idea of whether I want to go running outdoors or on a treadmill (based on the weather forecast) but I'm flexible on what day I can do that and where.
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    Jan 02, 2011 11:43 AM GMT
    i always do. i also carry a moleskine notepad (just bought three more last night), stopwatch, ipod with my noise-cancelling earbuds, and a liter of water too. when i lift, not only do i plan it out in advance, but i also take note of any particular observations i experience with that particular exercise.

    for example, i've been experiencing pain in my left wrist extensors over the past several weeks. i take note on a scale of 1-10 how it may flare up during a particular movement, and i see if i can compensate for it with another exercise and how it reacts.

    i also use it to gauge my progress from week to week. i simply can't remember how much i've lifted and how many reps and sets i've done with each and every exercise i do. i have no idea how some of you guys do it without a journal.

    i really like tangible, empirical data, and i then modify my workouts when necessary.

    with my workouts planned in advance, i can also more easily compensate when a particular machine or other piece of equipment that i planned on using is down or occupied. i really don't like to waste time in the gym and i don't like having my workouts being any longer than the should be, but maybe that's just me.

    of course simply because i have it all planned out doesn't mean that it always goes according to plan. the map is not the territory. but i'd rather have the map than aimlessly wander when i know what my goals are and what i'm trying to accomplish.
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    Jan 02, 2011 1:48 PM GMT
    I sort of do the opposite. I have an idea of the bodyparts I'm going to work but I might shake up the actual exercises and sequence of exercises while at the gym. I almost always keep a record though, of the date and time of the workout, the length of the workout and and the exercises I do, including sets, weights, and reps.
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    Jan 02, 2011 3:24 PM GMT
    I usually design a workout i'm going to do for 6-8 weeks, make up a workout sheet on excel leaving room for writing in changes, then print out sheets for for the entire 6-8 weeks. I found this works best for me if I miss a workout I just do it the next time until all the sheets are filled in.Then I change the whole workout print new sheets and start again.
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    Jan 02, 2011 5:23 PM GMT
    chuckystud saidOn one of our properties, metroplexfitness.net, there's a workout tracker you can do this all in, along with several other tools.


    Very very useful workout tracker! Worth looking into. Plus it's free.
  • tuffguyndc

    Posts: 4437

    Jan 02, 2011 5:25 PM GMT
    delthespaz saidI just noticed I just spent the last 20 minutes planning out my workouts for each day this week on a text editor. For me no 2 weeks are ever alike. Does anyone else plan their workouts to this extent or do you just "wing" it when you're at the gym?

    So far I have planned...

    Monday
    80 cal row
    then
    5 rds of
    8 gobblet squats
    8 pullups
    8 deadlifts (#95)
    8 thrusters (#95)
    8 Toes to Bar
    8 step ups w/#25 plate on 24" box
    8 ring push ups
    8 wall balls (#20)
    then
    finish with 80 jump rope singles

    Wednesday
    "Linda" (aka "3 bars of death)

    10-9-8-7-6-5-4-3-2-1
    Bench Press (#125, Rx is body weight #170)
    Squat cleans (115, Rx is 3/4 body weight #130)
    Deadlift (229, Rx was 1.5x bodyweight #250)

    Thursday
    100 Double unders for time

    Warmup...
    3 rounds
    2 MU (strict)
    10 ohs w pvc
    10 hollow rocks

    Deadlift
    5 reps every minute for 10 minutes.
    -break
    "Blake"
    Four rounds for time of:
    100 foot Walking lunge with 45lb plate held overhead
    30 Box jump, 24 inch box
    20 Wallball shots, 20 pound ball
    10 Handstand push-ups

    Friday
    ring work

    4 rounds
    max weighted ring dip
    max weighted pullup
    20 twisting pistons

    4 rounds
    max ring push up
    max k2e
    10 kb swings 1.5 pood

    4 rounds
    10 hspu
    10 deck pistols

    3 rounds
    10 curl ups
    5 leg circle clockwise
    5 leg circle counterclockwise
    i do not. i just know i will be doing a circuit training routine.
  • Posted by a hidden member.
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    Jan 03, 2011 11:28 PM GMT
    I'm currently on Mark Rippetoe's Starting Strength program, so my workouts are essentially planned out for the weeks to come. However, I don't plan out the weights for my warmup and working sets until I'm actually at the rack. I don't plan my cardio warmups, though. Some days I'll decide to run, some days I do spring/jog intervals, some days I bring my jump rope to the gym...all depends on my mood.

    On an offtopic note: "Linda" and "Blake" look like brutally fun WODs!

    And an offtopic question: Does your gym let you hang up your rings? If so, where do you hang them?
  • delthespaz

    Posts: 136

    Jan 04, 2011 12:54 AM GMT
    Yes they do. I hang it off of the overhanging beam of a cable crossover stack. Fortunately it's pretty high. I have to jump to get at the pull up handles. I've also only done this on slower days at the gym when there's less people around.

    jeffy87 saidI'm currently on Mark Rippetoe's Starting Strength program, so my workouts are essentially planned out for the weeks to come. However, I don't plan out the weights for my warmup and working sets until I'm actually at the rack. I don't plan my cardio warmups, though. Some days I'll decide to run, some days I do spring/jog intervals, some days I bring my jump rope to the gym...all depends on my mood.

    On an offtopic note: "Linda" and "Blake" look like brutally fun WODs!

    And an offtopic question: Does your gym let you hang up your rings? If so, where do you hang them?