Blake_T1
* Ace Member *
right now there's 5 confirmed total gym users here and at least 2-3 more in the market for one.
i figured i'd start a thread for people to share their routines or particular exercises, especially those that are related to disc golf.
the total gym exercise guide is available to download here:
http://www.fitnessquest.com/images/TG1000ExerciseBk4_11_03.pdf
additional exercises can be found at:
http://www.totalgymdirect.com
it's probably easiest to refer to them by name/# in the TG guide or by the title on the TG website for ease unless it's something obvious like squats, bench presses, etc.
i've recently plateaued so i'm changing my workout up a bit, but here was what i was doing for the first 5-6 weeks. i would alternate between my day 1 exercises and day 2 exercises and take 1 day off per week. i would also switch it up between fast twitch and slow twitch. on days i was working fast twitch i would work at a higher incline level with less reps per set. on slow switch days i would work at a lower incline level with more reps per set and 1 fewer sets. on some days i would occasionally bypass rest between sets and doing a different exercise instead of resting. e.g. 1 set bench press, 1 set curls, 1 set bench press, 1 set curls, etc. in order to keep my heart rate going.
Day 1 (back/shoulders):
Reverse Butterfly (Rear Deltoid Raises) #21 - 3 sets of 10-12 (FT Days), 2 sets of 18-25 (ST Days).
Front Deltoid Raises #19 - 3 sets of 10-12 (FT), 2 sets of 18-20 (ST).
Seated Row #4 - 2 sets of 25, range of motion reduced to isolate muscles
between the shoulder blades.
Twister #15 - 3 sets of 12-15 each side (FT), 3 sets of 20-25 (ST).
Hip & Thigh Extension #16 - 3 sets of 12-25.
Iron Cross (add'l exercises) - 3 sets of 10-12 reps (FT), 2 sets of 18-25 (ST)
Shoulder extension (totalgymdirect.com) - 3 sets of 10-12 reps (FT), 2 sets of 18-22 (ST)
Groin Stretch #35 - 5 reps, hold each position for 10-15 seconds
Stretcher #7 - 5 reps, hold each position for 10-15 seconds.
Day 2 (arms, chest):
Seated Curls #13 - 3 sets of 10-12 reps.
Seated Bench Press #11 - 3 sets of 10-12 reps (FT), 3 sets of 15-20 reps (low weight ST).
Tricep Extension #14 - 3 sets of 10-12 reps (FT), 2 sets of 18-22 (ST).
Lying Triceps (totalgymdirect.com) - 3 sets of 10-12 reps (FT), 2 sets of 18-20 (ST).
Butterfly #3 - 3 sets of 10-12 reps (low weight).
Groin Stretch #35 - 5 reps, hold each position for 10-15 seconds
Stretcher #7 - 5 reps, hold each position for 10-15 seconds.
Squat #5 - 3 sets 15-25 reps.
Cardio Pull #8 - 48-64 reps, alternating arm motions every 8 reps.
Hip & Thigh Extension #16 - 3 sets of 12-25 reps.
lately i've been mixing it up a bit and i just ordered some new accessories that will let me create a third day focusing on legs/abs/obliques and remove a few exercises from the day 1 and day 2 routines.
in the meantime i've changed up both days a bit and have lost some specialization, but i at least try to work different muscles (e.g. different chest muscles on each day).
New Day 1 is basically Reverse Butterfly #21, Twister #15, Lateral Chest Fly (TGD.com), Reverse Fly with Rotation (TGD.com), Hip & Thigh Extension #16.
New Day 2 is basically Seated Bench Press #11, Front Press #18, Tricep Extension #14, Seated Curls #13, Hip & Thigh Extension #16, Squats, Leg Pull #1.
the exercises that i've found most beneficial so far:
Reverse Butterfly #21... i need these to keep my back muscles and chest muscles in equilibrium.
Hip & Thigh Extension #16... these are killer for core strength... hits the lower back nicely and strengthens the pelvic floor and your lower abs below the belt. it even makes your junk look bigger.
Lateral Chest Fly (TGD.com)... try doing 20 of these (10 per side) in a row... man it's killer. my ribs are prone to locking up and this will usually jar them into moving again. i add some elbow bend and extension to hit more DG-throw type muscles. if my lower back is locked up i change to Tennis Backhand #33.
Hamstring Pull #28 and Inner Thigh Pull #29... are great for stretching if you have tight leg muscles like i do. i don't find i get much of a workout from these, but man they really help loosen you up.
what are other people doing?
i figured i'd start a thread for people to share their routines or particular exercises, especially those that are related to disc golf.
the total gym exercise guide is available to download here:
http://www.fitnessquest.com/images/TG1000ExerciseBk4_11_03.pdf
additional exercises can be found at:
http://www.totalgymdirect.com
it's probably easiest to refer to them by name/# in the TG guide or by the title on the TG website for ease unless it's something obvious like squats, bench presses, etc.
i've recently plateaued so i'm changing my workout up a bit, but here was what i was doing for the first 5-6 weeks. i would alternate between my day 1 exercises and day 2 exercises and take 1 day off per week. i would also switch it up between fast twitch and slow twitch. on days i was working fast twitch i would work at a higher incline level with less reps per set. on slow switch days i would work at a lower incline level with more reps per set and 1 fewer sets. on some days i would occasionally bypass rest between sets and doing a different exercise instead of resting. e.g. 1 set bench press, 1 set curls, 1 set bench press, 1 set curls, etc. in order to keep my heart rate going.
Day 1 (back/shoulders):
Reverse Butterfly (Rear Deltoid Raises) #21 - 3 sets of 10-12 (FT Days), 2 sets of 18-25 (ST Days).
Front Deltoid Raises #19 - 3 sets of 10-12 (FT), 2 sets of 18-20 (ST).
Seated Row #4 - 2 sets of 25, range of motion reduced to isolate muscles
between the shoulder blades.
Twister #15 - 3 sets of 12-15 each side (FT), 3 sets of 20-25 (ST).
Hip & Thigh Extension #16 - 3 sets of 12-25.
Iron Cross (add'l exercises) - 3 sets of 10-12 reps (FT), 2 sets of 18-25 (ST)
Shoulder extension (totalgymdirect.com) - 3 sets of 10-12 reps (FT), 2 sets of 18-22 (ST)
Groin Stretch #35 - 5 reps, hold each position for 10-15 seconds
Stretcher #7 - 5 reps, hold each position for 10-15 seconds.
Day 2 (arms, chest):
Seated Curls #13 - 3 sets of 10-12 reps.
Seated Bench Press #11 - 3 sets of 10-12 reps (FT), 3 sets of 15-20 reps (low weight ST).
Tricep Extension #14 - 3 sets of 10-12 reps (FT), 2 sets of 18-22 (ST).
Lying Triceps (totalgymdirect.com) - 3 sets of 10-12 reps (FT), 2 sets of 18-20 (ST).
Butterfly #3 - 3 sets of 10-12 reps (low weight).
Groin Stretch #35 - 5 reps, hold each position for 10-15 seconds
Stretcher #7 - 5 reps, hold each position for 10-15 seconds.
Squat #5 - 3 sets 15-25 reps.
Cardio Pull #8 - 48-64 reps, alternating arm motions every 8 reps.
Hip & Thigh Extension #16 - 3 sets of 12-25 reps.
lately i've been mixing it up a bit and i just ordered some new accessories that will let me create a third day focusing on legs/abs/obliques and remove a few exercises from the day 1 and day 2 routines.
in the meantime i've changed up both days a bit and have lost some specialization, but i at least try to work different muscles (e.g. different chest muscles on each day).
New Day 1 is basically Reverse Butterfly #21, Twister #15, Lateral Chest Fly (TGD.com), Reverse Fly with Rotation (TGD.com), Hip & Thigh Extension #16.
New Day 2 is basically Seated Bench Press #11, Front Press #18, Tricep Extension #14, Seated Curls #13, Hip & Thigh Extension #16, Squats, Leg Pull #1.
the exercises that i've found most beneficial so far:
Reverse Butterfly #21... i need these to keep my back muscles and chest muscles in equilibrium.
Hip & Thigh Extension #16... these are killer for core strength... hits the lower back nicely and strengthens the pelvic floor and your lower abs below the belt. it even makes your junk look bigger.
Lateral Chest Fly (TGD.com)... try doing 20 of these (10 per side) in a row... man it's killer. my ribs are prone to locking up and this will usually jar them into moving again. i add some elbow bend and extension to hit more DG-throw type muscles. if my lower back is locked up i change to Tennis Backhand #33.
Hamstring Pull #28 and Inner Thigh Pull #29... are great for stretching if you have tight leg muscles like i do. i don't find i get much of a workout from these, but man they really help loosen you up.
what are other people doing?
