8

Ask DN: What is your workout routine?

7 years ago from , Graphic designer, Illustrator

As a designer and illustrator I spend all my days in front of the screen. I move very little during work hours and try to compensate by running every other day. Last year I also practiced Stronglifts 5x5-routine and when I was younger I played basketball but all the responsibilities of being a part of a sports team doesn't suit my life nowadays.

My running routine is getting kind of boring so I'm curious about what you guys do for exercise? And if you run, how do you spice things up?

34 comments

  • Nice ShoesNice Shoes, 7 years ago
    1. Undress the wifey
    2. Do wrong with the wifey
    3. Repeat step 2
    14 points
  • Adam ConradAdam Conrad, 7 years ago

    I lift 4 days a week, with 1 primary exercise per day:

    • Deadlift
    • Bench
    • Squat
    • Press

    Then I select one accessory exercise to complement that lift:

    • Pause Deadlift
    • Incline Bench
    • Pin Squat
    • Pull Ups

    And then I select one antagonist accessory lift:

    • Back extensions
    • Rows
    • Leg Curls
    • DB Press

    Maybe throw in some abs and call it a day. With that and a sound diet, I have great strength and 10% body fat. Give it a shot!

    7 points
  • Brian Pensinger, 7 years ago (edited 7 years ago )

    Check out FitStar. Its great because you can do it anywhere and there are different options depending on what your goals are and how much time you have. Plus it learns from you (based on the feedback you give after each rep). Its awesome. iPad/iPhone only

    2 points
  • Tycho Klein SevertTycho Klein Severt, 7 years ago

    I started exercising around 9 months ago. My routine is something like this in general (I change exercises almost every week) :

    • Monday / Tuesday : Chest and triceps.
    • Tuesday / Wednesday : Shoulder, legs and abs.
    • Thursday : Back and biceps.
    • Saturday : 5 miles Running in a forrest nearby my house.

    If you have questions about anything send me an e-mail: Message@TychoKleinSevert.com

    2 points
  • Ray MartinRay Martin, 7 years ago (edited 7 years ago )

    I follow a customized PHAT (Power Hypertrophy Adaptive Training) routine by Layne Norton.

    It's geared towards both strength and hypertrophy "gains" so it's great for those who are into powerlifting, but also want to change their physique.

    I wouldn't necessarily say it's for beginners, but it covers a lot of main compound movements while still allowing you to throw in some isolated accessory work (biceps, etc.)

    I definitely recommend it to those who want a solid routine.

    1 point
  • Max SchultzMax Schultz, 7 years ago

    Ride to work - rain or shine.

    1 point
  • Parag RParag R, 7 years ago

    I highly recommend doing yoga. Lifting weights and cardio is great but yoga is a full body workout and helps focus your mind too. If you struggle to go the the gym, seriously recommend giving yoga a shot.

    1 point
  • Parveen KalerParveen Kaler, 7 years ago

    I go to Crossfit 3 times per week. My "box" posts the daily workout on their blog: http://www.studeo55crossfit.com/blog/

    You should try Crossfit if you are a designer because it is actually a really well-designed product: http://www.quora.com/Why-is-Crossfit-so-popular

    1 point
  • Maikel HaasMaikel Haas, 7 years ago

    First off: I'm not really a gym type of person. Also do not much of intense excercise.

    When it's dry I skateboard to work (cruising, not much of tricks), otherwise, cycling. It's about 12km total. Every 2 hours at work taking a break, where I go downstairs to relax for a bit

    During the weekend I always try to go somewhere, where at least I should walk most of the time. This let's me discover places nearby.

    Furthermore, perhaps as important: trying to stay in a low carb diet. Except for sin sunday.

    1 point
  • Henry BayuzickHenry Bayuzick, 7 years ago

    I spend a lot of time at my desk as well. Luckily, I have an adjustable desk so I can sit or stand. Everyday around lunch, I make sure I go for a walk and get some sunlight (Vitamin D!) and then religiously either at 7am or 6pm, 5 days a week, I go to CrossFit. I've been going for about a year and a half it has dramatically improved my health and well being. Kelly Starrett has talked a lot about stretches/mobility to help counter the negative effects of sitting. On the weekends, I normally find something active to do. I've done some races and competitions, as well as hiking and spending time outside.

    1 point
    • Elinor Hägg, 7 years ago

      I've actually considered CrossFit. It seems like one of the most challenging forms of exercise, not only physically but also mentally. Do you have any advice for a newbie (and a very sore looser)? Also, I really need to get myself an adjustable desk.

      1 point
      • Michael AleoMichael Aleo, 7 years ago

        Take it slow, you're going to be sore and there's no sense in going once and not being able to walk the next day. It takes at least 12 weeks to start throwing 100% effort around safely.

        Find a box with a great coaching staff who care about safety, lifting with absolutely proper form, stretching, and mobility — ALL before strength and being a badass.

        2 points
        • Henry BayuzickHenry Bayuzick, 7 years ago

          This. The CrossFit community is just awesome and if you have great coaches who care about mobility and form, you'll be golden. It takes time, and that's okay.

          I started at about 250 pounds with my only experience being some lifting during college. I ended up dropping to about 195 over the course of 8 months and have cleaned up my diet tremendously.

          0 points
          • Elinor Hägg, 7 years ago

            I have a friend who's recently started CrossFit and it sure seems to be an awesome community where everyone looks out for and encourages one another. Maybe this is where I get the 'team-feeling' without having to be in an actual sports team.

            0 points
        • Elinor Hägg, 7 years ago

          Thanks for the advice. I'm kind of impatient so it's good to know that this is something that requires some patience before I go there.

          0 points
  • Joe CJoe C, 7 years ago

    Like many others here I'm sure, I'm in the same boat of moving very little during the day. About 3 years ago I started running seriously, running every other day getting up to marathon level in the end. One thing that really helped me stick with it was using the running plans in Runkeeper. The 'thrill' of finishing my scheduled workouts kept me wanting to run more, so I'd definitely recommend it as a tool to keep your interest levels up. Unfortunately, I suffered an injury a couple months back and haven't recovered enough to get back out there :( I'm currently doing some light weight training but it's not really doing it for me at the moment. Trying to find the Runkeeper equivalent for a weights training program to keep me motivated! I've tried Fitocracy, but isn't really giving me the same feeling as the Runkeeper plans did. Anyone know of anything?

    1 point
    • Elinor Hägg, 7 years ago

      I've followed the "10 km under 60 minutes"-plan once and finishing the workouts gave me the same 'thrill' you're talking about. Maybe it's time to sign up for another one? I hope you get well soon!

      1 point
  • Jake PetersonJake Peterson, 7 years ago
    1. stretch
    2. 60-90 push ups
    3. run 2-5 miles
    4. repeat 3-5 times a week
    0 points
  • Edgar VargasEdgar Vargas, 7 years ago (edited 7 years ago )

    Just like many people out there, I don't really have time in my day so I try to squeeze my gym sessions between 45 min - 105 min). I do Pull / Push / Legs exercises (3-5 times a week)

    0 points
  • Samuel ṢoṣinaSamuel Ṣoṣina, 7 years ago

    Starting strength

    0 points
  • Braden HammBraden Hamm, 7 years ago

    Two great workout apps I've started using:

    7 Minute workout (just search in the App or Play store and one will come up)

    Sworkit

    I alternate between these, but I'm being drawn to Sworkit more because of the customizability.

    I'm mostly in maintenance mode, so depending on your goals, these might not be enough.

    0 points
  • John TaylorJohn Taylor, 7 years ago

    Climbing (specifically bouldering) on a homemade overhanging wall) and running are my go -to's. I try to switch it up every day during the week and on weekends I try to do one or the other.

    I've never felt better.

    0 points
  • Arnaud SchluppArnaud Schlupp, 7 years ago

    This is the perfect workout : https://www.freeletics.com/ short and intense! But you should pay attention at moves and especially abs exercises Zurich can injure your back.

    0 points
  • Jonathan White, 7 years ago (edited 7 years ago )

    I train typically 6 days a week with 1 rest day on a 3 day split routine. I do 5 sets per exercise, the first set being 10 reps till fail and the rest being as many reps as possible till fail (usually between 4 - 7).

    Day 1

    • Bench press (switch between dumbbell and bar)
    • Tricep dip
    • Side lateral raises
    • Pectoral flies

    Day 2

    • Pull up
    • Chin up
    • Seated row
    • Shoulder press
    • Preacher curl

    Day 3

    • Squat
    • Deadlift
    • Hanging leg raise
    • Dumbbell side bends

    Also, I typically don't do all that much cardio but I've heard that Zombies Run makes running more fun by putting you into narrated scenarios.

    0 points
  • Drue DavisDrue Davis, 7 years ago (edited 7 years ago )

    I've been following Mike Matthews' Bigger Leaner Stronger program for over a year now. Lifting 5 days a week but I'm only in the gym for no more than 40 minutes. Plus I feel freaking awesome and gained over 20 lbs of muscle in a year. I'd recommend it just cause it's easy to squeeze that much time a day and get results you want. JUST SAYIN.

    You can find his book here. http://www.muscleforlife.com/

    0 points
  • Alan Cantes, 7 years ago (edited 7 years ago )

    Wow, didn't realise DN was turning into a 'gun show'. Think I'd better start working out :)

    I walk or cycle a mile to my office every day I can, and play squash 3 or 4 night a week at a local club to burn a serious amount of calories. Problem is, the better you get, the less calories you expend and the more your opponent does!

    I've also developed a habit of standing up to take phone calls so at least I get the blood flowing a bit. Anything to get off my backside, really.

    I'm not sure if it's the same community for joggers, but with cycling I always record my rides and aim to beat previous times and other local cyclists over set routes using Strava. It keeps things interesting on frosty morning rides in Winter.

    0 points
    • Elinor Hägg, 7 years ago

      Standing up while talking on the phone is one of those healthy 'tweaks' I'd like to have more of in my work routine. I currently have none. Well, I DO stand up when I go and get coffee but that's about it.

      0 points
  • Nice ShoesNice Shoes, 7 years ago (edited 7 years ago )

    0 points
  • Peter DeltondoPeter Deltondo, 7 years ago

    Second time going through this plan, love it: http://www.bodybuilding.com/fun/kris-gethin-12-week-daily-trainer.html

    0 points
  • Ramis KhawajaRamis Khawaja, 7 years ago

    Whats working out...?

    No but when I do work out I do full body work outs 20 mins every other day. They include Dead lifts, Bicep curls, Squats and as many push-ups I can muster out.

    0 points
  • C___ F_____C___ F_____, 7 years ago (edited 7 years ago )

    I started cycling a while back and caught the bug so started racing. As I've progressed, so has my training - I'm essentially an unpaid intern when it comes to cycling:

    Monday (1 - 1.5 hours)

    1. 30 minute warm up
    2. 6 x 30 second maximal efforts with 5 minute rest between
    3. 15 minutes easy
    4. 3 x 10 second sprints with 3 minutes rest
    5. 10 minute warm down

    Tuesday (2 hours)

    Gym. 2 sets of 12 reps of: Squats, leg curls, leg extensions, lat pulldowns, tricep pulldowns, rows, bench press, shoulder press

    Wednesday

    2-3 hours of easy riding

    Thursday (1.5-2 hours)

    1. Warm up for 30 mins

    2. 15 minutes at 140 - 153bpm.

    3. 5 x 3 minutes maximal effort with 3 minutes easy recovery time

    4. Warm down

    Friday

    Day off! Woohoo

    Saturday (2 hours)

    Gym again

    Sunday

    4-5 hour hilly ride, not too hard, not too easy.

    0 points
  • Andy LeverenzAndy Leverenz, 7 years ago

    When I'm not stuck in front of a computer screen... I consider myself a novice weight lifter. I typically take an hour or two out of about 5-6 days a week to train. It's a type of therapy for me to let off some steam and to give my eyes and body some different attention rather than just sitting there.

    0 points