Your Gym Workout
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- mg330
I may have mentioned in this thread or another one that my wife and I switched to a cheaper gym that's a 2 minute walk from our house in Chicago. I've been going more regularly the past couple weeks than I have in a long time, and it's great to see my wife committing to it too.
So, don't laugh that I googled "Ryan Gosling workout" but I was curious what he did for recent movies where he was in really great shape. He's the same height and avg. weight as me, and if I was ever anywhere near the size he was lately, I'd be thrilled with that.
I found this, and I've gone through the first 3 days of the workouts, and really enjoying it. This is a switch from a super-set 4 day a week workout I was doing for a while, so the change is nice. The leg workout kicked my ass. I always avoid legs in the winter because I snowboard just about every weekend, and mostly just jog, so throwing that in there was brutal.
http://getmascular.blogspot.com/…
Monday: Back and Biceps - 4 sets of 12 each.
Standing Dumbbell Bicep Curl
Cable Lat Pull down
Lying Bicep Curl (Facing Bench)
Cable Seated Row
One Arm Dumbbell Row
One Arm Concentration CurlTuesday: Lower Body - 4 sets of 12 each
Dead lifts with Barbell
Barbell Squat
Leg Curl Machine
Leg Press Machine
Dumbbell Lunge
Seated Calf RaiseWednesday: Rest
Thursday: Chest and Triceps - 4 sets of 12 each
Decline Barbell Bench Press
Flat Barbell Bench Press
Incline Barbell Bench Press
Triceps Dip
Cable Peck Fly
Triceps Cable Extension with RopeFriday: Abs and Core - 4 sets of 12 each
Ab Twist with Plate or Ball
Hanging Leg Raise
Back Extension
Ab Crunch with Stability Ball
Oblique Dumbbell Side BendSaturday: Shoulders - 4 sets of 12 each
Seated Bent Over Shoulder Raise
Military Press with Barbell
Lateral Raise with Dumbbells
Barbell Shrug
Single Arm Shoulder Press--
The first three workouts have taken about an hour to get through. I'm trying to decide whether I want to do the workouts as planned through each week, or just do them every other day with a day of cardio in between. I like to jog outside, and spend at least one day a week doing intervals on a treadmill. When I mentioned that enjoyment of competing against myself, intervals do that perfectly. I like to increase the minute sprint speeds by .2 miles an hour for each sprint, so by the time I'm done it's a huge mental and physical challenge to get that last sprint in when my legs are going like crazy.Here's another thing that seems to be motivating me. Coincidently I've been wearing tank tops quite a bit since it's been warmer, and it's actually really motivating to see all of my arms and shoulders casually throughout the day, and kind of realize that good workouts and a better diet will hopefully help them look a lot better.