Great thread BB. Meant to start one a while ago but just forgot.
Big exercise guy here. For me there's something peaceful/relaxing about getting in the gym or going for a jog, throwing in the headphones, rocking some tunes, and getting in some work.
Typically my workouts consist of 2 week "cycles" of both cardio and weights before I switch things up. Week 1 is M-F, with a 3.5 mile jog on Saturday (Sunday off for rest) and Week 2 is just M-F (both Saturday and Sunday off for rest before the next 2 week "cycle" begins). Cardio all days, upper body weights on MWF, lower body weights T/TH, and core work on all days.
Cardio is usually 5-5.5 mile run/jog then some cooldown on both the elliptical and bike. Gotta say that I prefer the more stand-up and/or spin bike over the bike where you're like sitting/leaning back.
For upperbody I usually do kinda modified circuit routine and do 2 exercises for back, chest, arms, shoulders and usually 3 core/ab exercises.
Lower body is the same modified circuit routine with exercises for quads, glutes, hams, calfs, plus some wrist work and the 3 core/ab exercises.
Again, every 2 weeks I'll switch things all up (different setting/levels on the treadmill/bike/elliptical, different exercises, reps, sets, etc.) to keep things fresh and the muscles confused.
So right now I'm on Week 2 of my 2-week cycle and it's been:
cardio: 5 min warm up on treadmill. Then, on 1.5 incline, 2:30 minutes at 9.0mph and 2 minutes at 7. Repeat that cycle for duration of run. 10 mins on elliptical on level 16. 10 mins on spin bike at various intensity levels
Upper Body (with dumbbells, where applied):
push-ups (4 sets of 30)
lat-pull downs (4 sets, 30 reps at 100, 20 reps at 120, 10 reps at 140, 40+(max out) reps at 80)
incline bench (4 sets, 30 reps with 30 pd dumbbells each hand, 20 reps at 40, 10 reps at 50, 40+(max out) at 25)
incline flyes (4 sets, 30 reps with 25 pd dumbbells each hand, 20 reps at 30, 10 reps at 35, 40+(max out) at 20)
curls (4 sets, 30 reps with 25 pd dumbbells each hand, 20 reps at 30, 10 reps at 40, 40+(max out) at 20)
2-arm extensions (4 sets, 60 reps with 40 pd dumbbell, 30 reps at 45, 15 reps at 50, 80+(max out) at 30)
shrugs (4 sets, 80 reps with 30 pd dumbbells each hand, 40 reps at 40, 20 reps at 50, 100+(max out) at 25)
upright rows (4 sets, 30 reps with 25 pd dumbbells each hand, 20 reps at 30, 10 reps at 40, 40+(max out) at 20)
panks (4 rounds)
oblique side bends (4 sets each side, 30 reps with 30 pd dumbbell, 20 reps at 40, 10 reps at 50, 40+(max out) at 25)
bicycle kicks (4 sets of 100)
lower body:
leg curls (on the machine, 4 sets, 30 reps at 40, 20 reps at 60, 10 reps at 80, 40+(max out) at 30)
leg extensions (on the machine, 4 sets, 30 reps at 100, 20 reps at 120, 10 reps at 140, 40+(max out) at 80)
squats (4 sets, 30 reps with 30 pd dumbbells each hand, 20 reps at 40, 10 reps at 50, 40+(max out) at 25)
lunges (4 sets each leg, 30 reps with 30 pd dumbbells each hand, 20 reps at 40, 10 reps at 50, 40+(max out) at 25)
calf raises (4 sets each calf, 60 reps with 40 pd dumbbell, 30 reps at 45, 15 reps at 50, 80+(max out) at 30)
wrist curls (4 sets, 30 reps with 20 pound dumbbell each hand/wrist, 20 reps at 25, 10 reps tat 30, 40+(max out) at 15)
then same plank/side bends/bike kicks as upper body days
Then after each 2 week cycle I'll use that weekend (so for example it'll be this upcoming weekend) to research and come up with new exercises/reps/weights for the following 2 weeks.
Where's the promotional video?... really amazing!