Workout routine?

[loka]

I'm curious to find if anyone works out... whats your workout routine? And Maybe some of us can adapt some new workout routines.

Mine right now is cardio treadmill running for 30 mins. Followed by some 15 lb bicep curls, 10-12 lb triceps, 15lb military bench press, 10 push ups, 25 crunches 3 sets each.

Sometimes I deviate from that and do chin ups + shrugs with 45lb weights to put some muscle on my neck as the Sergeant says lol.

Sometimes I'll do crunches on a machine so I can do them with 4.5 weights.

[Tragedy]

Mix up your routine every 30 days to keep your body in shock. If you do that same routine weekly, eventually your body will just get used to it and it won't really do much of anything.

Sure, work out the same muscles of course, but do different exercises to work those muscles every 30 days. :-) Any athlete/trainer and their grandma will tell you that.

[inthebutt]

Mix up your routine every 30 days to keep your body in shock. If you do that same routine weekly, eventually your body will just get used to it and it won't really do much of anything.

Sure, work out the same muscles of course, but do different exercises to work those muscles every 30 days. :-) Any athlete/trainer and their grandma will tell you that.

that's common sense when you do workout.

as for me, I like to lift every 3 days but each morning I jog for about 4 miles to keep the endurance up, I try to do cardio at least for 1 hour everyday and (I swear you idiots are gonna make fun of me for this) but I do some yoga once a week to keep flexible.

[Andrew_Pavlik]

I know this doesn't really help but in the summer I try to run 5ish miles a week and I try to mountain bike about 15miles. I know these sound like crap numbers but I have asthma and a heart murmur so I can't and won't over work myself. But I just try and ad enough to try and keep myself as fit as I can like I was in highschool.

@inthebutt - we have a wii fit and when I was using it my favorite thing to do was yoga, it was good for my breathing.

[Tragedy]

that's common sense when you do workout.

as for me, I like to lift every 3 days but each morning I jog for about 4 miles to keep the endurance up, I try to do cardio at least for 1 hour everyday and (I swear you idiots are gonna make fun of me for this) but I do some yoga once a week to keep flexible.

To most it is common sense. I have met many people at the gym that do the same thing all year long.

Anyway...Cardio is good, water cardio is the best.

Yoga, now THAT'S good. Surgeons swear by it as it is one of the best things you can do for your body to stay healthy and fit.

[inthebutt]

To most it is common sense. I have met many people at the gym that do the same thing all year long.

Anyway...Cardio is good, water cardio is the best.

Yoga, now THAT'S good. Surgeons swear by it as it is one of the best things you can do for your body to stay healthy and fit.

I do yoga cause yes it does help me with my breathing, since I do have asthma as well, but mainly because it lets me be flexible for paintball.

you have no idea how hard it is to be in those awkward positions on the paintball field, especially playing the snake.

[Steamer]

Varied sets of lifting. My job keeps my endurance going so I don't worry about that.

[loka]

Yeah. I'm stuck for now on weight. It fluctuates for now especially after dropping 17 pounds in a month and a half.

I also do lunges, squats, hip abductions, and leg presses. I'm gonna switch to bicycle for awhile to jump start my body again and run a mile only.

[Christmas]

I didn't even know they had bars that were 15 pounds.

Anywho:

30 pushups as a warmup
50 crunches
Bench press 3X3X10 (3 different weights, 3 times, 10 repetitions)
Shrugs 3x20
Wrist curls 3x20
Power reps (Incline press 10 reps then curls 20 reps, rest for 30 seconds then do two more times)
Reverse curls 3x10
Leg kicks 3x20
Wall sits 3x60 sec.
45 lbs bench, 60 seconds as many repetitions as possible

Not much cardio except for skating, and I interchange those workouts every once in awhile.

[loka]

You can do military bench press with dumb bells... So technically it be 30lb total. 15 each.

[whytboiz33]

Every work out I do, its 4 sets of 10. Open up with 30 minute intense job and 8 minute sprint to get loose. Bench press. Rows. Shrugs. Squat. Leg curls. Riverse bicept curls. Pull downs. Shoulder extensions. Decline bench press. Military press. I do 7 of those each night 6 times a week. Plus randy shit I see when I get bored. Then end the night with a 10 minute light job. And recently started an ab work out. Its horrible. I'll never expose my secrets to anyone however. ( No supliments)

[THE HOLY SH**T!]

Cardio...

2 options.

1. Jog a full lap, sprint a half a lap, walk half. Add a half a lap every other day.
2. Swim in a pool, Go down and back as many times as you can possibly, and add every other day.

Muscle build.

Start off using rubber bands for stretching...

Then i work on my biceps and triceps, usually doing half of my max on a machine at my community fitness center. Do 8 reps, 3 times each.

Then i usually work on my upper and lower backs, depending if im in the mood.

Then i move over to the bench, do about 3/5's of my max. Do 8 reps, 3 times.

Then i work on my calf's and hamstrings...

Sometimes do other various routines, usually not the same.

[whytboiz33]

Cardio...

2 options.

1. Jog a full lap, sprint a half a lap, walk half. Add a half a lap every other day.
2. Swim in a pool, Go down and back as many times as you can possibly, and add every other day.

Muscle build.

Start off using rubber bands for stretching...

Then i work on my biceps and triceps, usually doing half of my max on a machine at my community fitness center. Do 8 reps, 3 times each.

Then i usually work on my upper and lower backs, depending if im in the mood.

Then i move over to the bench, do about 3/5's of my max. Do 8 reps, 3 times.

Then i work on my calf's and hamstrings...

Sometimes do other various routines, usually not the same.

That's kinda girly. You always seemed kinda femanin

[maynard]

I do weights.. that's about it. I work 3 muscle groups at a time, hour work out a day. doing cycles of 15 reps at a time of weight that I can barley lift and alternate between the muscle groups I'm working that day.

[Clone]

Well lets see... 3 times a week go to the YMCA, run/jog for 45 minutes. then 45 minutes of doing the stair master. I also do tons of walking when i work. I also stand for about 20 minutes a day queing in line at Time Hortons.

Clone

[walterbrunswick]

Well lets see... 3 times a week go to the YMCA, run/jog for 45 minutes. then 45 minutes of doing the stair master. I also do tons of walking when i work. I also stand for about 20 minutes a day queing in line at Time Hortons.

Clone

+1 on that last point. Hahaha :lmao:

PS. Tim Horton's coffee tastes like muddy water after you get used to drinking REAL coffee.

[maynard]

PS. Tim Horton's coffee tastes like muddy water after you get used to drinking REAL coffee.

Canadian Fail

[uuntiltheendd]

i work out five days a week. i start of every exercise with stretches and a few miles on the stationary bike. then i go to shoulders and chest. the next day ill do triceps and forearms. i do abs every other day.
yesterday i did so many frog kicks and jackknifes that it was painful to have a bowel movement :cry:
also, not to brag, i was proud to have the highest bench max for my weight class in high school :icon_mrgreen:

[maynard]

also, not to brag, i was proud to have the highest bench max for my weight class in high school :icon_mrgreen:

and how much was that?

[walterbrunswick]

Speaking of high school memories...

During one of the evaluation sessions in gym, I was the last guy doing pushups... the whole class was cheering for me...

55 pushups in 60 seconds.

Fuck yeah good times!

[uuntiltheendd]

and how much was that?
200 for the lightweights.

[Clone]

+1 on that last point. Hahaha :lmao:

PS. Tim Horton's coffee tastes like muddy water after you get used to drinking REAL coffee.

real coffeee eh.. well the strongless coffee i have ever drank would have been in Paris when i had this little wee cup of coffee after going through the catacombs it was an epic glass of coffee that made me hyper till the wee hours of the morning... AND the first thing i did when i flew into montreal was locate the nearest tim hortons which was right in the waiting area and buy myself a DD, and a canadian maple donut :D:D:D::D:D:

ahh good times......

but back on topic yea i only work on cardio and not much into the muscular development..

Clone

[loka]

Finally put up my Everlast heavy bag in the garage. Def. a new type of workout :D

http://www.bodybuilding.com/fun/drobson111.htm

[Hitman]

Cardio for an hour, treadmill and stairmaster for 30 mins each, then i hit the weights for another hour. Thats every other day, in between i started run with my gf for an hour thru greenpoint.

Hard at first especially when I almost never worked out but im building up more and more.

[Abandoned]

I like hearing all of your different types of workouts! I am going to have to adapt mine to change it up a little bit. I have been a couch potatoe lately, but getting back into it, starting by running and aggressive skating.:wtg:

[loka]

I like hearing all of your different types of workouts! I am going to have to adapt mine to change it up a little bit. I have been a couch potatoe lately, but getting back into it, starting by running and aggressive skating.:wtg:

That was my intention :]

I also need to mix up my workouts. I go skating on the weekends for an hour and also on the weekdays depending on the days.

[uuntiltheendd]

Finally put up my Everlast heavy bag in the garage. Def. a new type of workout :D

http://www.bodybuilding.com/fun/drobson111.htm

nice. that is def. a good workout. back when i kickboxed we used to do a drill where wed do one two punches with speed for a minute then switch it up to power for a minute and alternate those two for six minutes straight. your arms will feel like shit but it works em out good.

[Scrubbleboo]

I follow a rigorous 1400 calorie diet with a mostly vegetarian aspect to it (lots of veggies, legumes, fruit, tofu, fish and supplemental vitamins.). I occasionally get a hankering for a burger or bacon (and often Pho) and I will indulge since I am pretty damn healthy haha. I'm not big on sweets.


I eat 4-5 small meals throughout the day with small snacks (such as raw nuts, which I especially love to eat for the midnight munchies since they're packed with nutrients and won't go straight to my ass like chips would).

I workout for 30 minutes in the morning (Stretching, ab workout and cardio).

I go for a 15 minute walk before lunch (with ankle weights and dumbells), do and hour on Wii fit focusing on a different set of workouts each day.

Before dinner I go for a bike ride (1-5 miles depending on the day).

I eat dinner and then do yoga for 15 minutes before bed so I can relax. :)

During the summer I love to swim, hike, fish and tube.

Saturday is "pig-out-on-200-calorie junk food and sit on my ass" day.

I also just ordered the Jillian Michael's "30 day shred" dvd so I can really kick my ass, even though I may have to bump up my caloric intake to about 1800 haha.

Edit: Forgot to mention, don't drink soda or fruit juice or nasty shit like energy drinks. Tea and water are amazingly good for you.

I used to be a little bit on the heavier side (150 at 5'7") the best thing I've ever done is get in the habit of exercising and eating right. You feel better about yourself, you have more energy and you can strut your stuff!

[loka]

nice. that is def. a good workout. back when i kickboxed we used to do a drill where wed do one two punches with speed for a minute then switch it up to power for a minute and alternate those two for six minutes straight. your arms will feel like shit but it works em out good.

One of my dorm mates in college used to be a boxer. We would exchange punches and fight alot. She taught me some moves, and I showed her stances for stronger punches. By the end of the year both our bodies were black and blue :D.



Edit: Forgot to mention, don't drink soda or fruit juice or nasty shit like energy drinks. Tea and water are amazingly good for you.

I only drink diet drinks and anything under 20 cals. I know fruit juices add unwanted calories to your diet.

[walterbrunswick]

Hahaha people who watch what they drink and eat like it's a fucking science make me laugh.

Get a life.

Who cares what the calories on your drink is? God damn, loosen up a bit.

Just keep a steady workout routine, but don't go fucking OCD.

[loka]

Hahaha people who watch what they drink and eat like it's a fucking science make me laugh.

Get a life.

Who cares what the calories on your drink is? God damn, loosen up a bit.

Just keep a steady workout routine, but don't go fucking OCD.

Don't be fucking ignorant walter. There is a reason why nutritionists get paid so much fucking money to give you diet guidelines. It's also why chow time in military basic training you are only given water, and diet based food based on nutritional needs. Shit even the military buys that shit. Its proven diet/calorie counting and exercise is a science. No such thing as "exact".

If you don't want to share anything useful to the convo then shut the fuck up.

[walterbrunswick]

Sure thing. You keep living your life "by the calorie," while I stand aside and laugh.

So what if military does that? It's a hazing and break-in process. The military didn't accept Dragon Scale Armor as being "effective," so the top commanders aren't exactly the most open-minded people.

Look at Anex; he's in the AF and he goes through like 1.75ml of vodka & Red Bull a week.

Though the Marines I met in upstate NY ate at Subway, so I guess they're watching out ...

[mag36]

Well i agree with loka there. Threre is a science to everything its never exact science, and the military does have diet plans especially for boot camp and stuff. Now after that its more up to you to keep fit. But so far ive ben taking some tips from loka and people and i have already lost over 10 pounds.

[loka]

Anex is a terrible example considering he's skinny as a stick. No one is counting calories. If it works for Scrubbles good for her.

I've given tips to mag who has used it to his advantage and I know he's done that without rigorous workouts.

I don't drink sugar based drinks which is basically almost everything except water and when I want something sweet I'll get it in diet form. But doooo tell that to the overweight/obese people who drink soda and juices like it's water. Please. Do. Chou will tell you the same fucking shit. Calorie intake does make a difference. Bodybuilders do it, boxers and MMA fighters do it, and wrestlers do it.

[Scrubbleboo]

Sure thing. You keep living your life "by the calorie," while I stand aside and laugh.

So what if military does that? It's a hazing and break-in process. The military didn't accept Dragon Scale Armor as being "effective," so the top commanders aren't exactly the most open-minded people.

Look at Anex; he's in the AF and he goes through like 1.75ml of vodka & Red Bull a week.

Though the Marines I met in upstate NY ate at Subway, so I guess they're watching out ...

Walter, just because I count calories doesn't make it that I don't have a life. I work out at least three hours a day, six days a week and limit what I eat. It breaks down to a science that keeps me healthier and awesomely flexible. I still have time to browse the web, play video games, go out with friends, cook/clean, and take care of my husband. I don't restrict myself from foods I like. If you don't drink soda for a long time and try taking a sip it will often taste like ass because of all the corn syrup in it.

Athletes and people who are serious about their health watch what they eat. Just because I count calories doesn't mean I can't indulge every now and then. It helps I'm not a depressed motherfucker who would stuff ho-ho's down her mouth to eat away the pain.

[Andrew_Pavlik]

Counting calories is fine for some people, as long as they are getting the nutritions they need. It's vitamins and nutrients that you have to pay closer attention to, it's those that make you "healthy" not low calories.

Infact your body NEEDS calories, in the military specially during boot camp they give you food HEAVY in calories because your body needs then to convert into energy, scrubble if your working out that much you need MORE calories then the average person.

But yes, eating more calories then your body needs will lead to weight gain, it all depends how active you are. The more active you are the more you need calories or your body burns energy from other places which infact makes you less "healthy" and if you do nothing all day then your body needs less calories.

[Scrubbleboo]

Counting calories is fine for some people, as long as they are getting the nutritions they need. It's vitamins and nutrients that you have to pay closer attention to, it's those that make you "healthy" not low calories.

Infact your body NEEDS calories, in the military specially during boot camp they give you food HEAVY in calories because your body needs then to convert into energy, scrubble if your working out that much you need MORE calories then the average person.

But yes, eating more calories then your body needs will lead to weight gain, it all depends how active you are. The more active you are the more you need calories or your body burns energy from other places which infact makes you less "healthy" and if you do nothing all day then your body needs less calories.

The amount of calories I eat was recommended by a doctor. I will have to increase to 1800 soon due to more rigorous exercise :). I keep a healthy balance in my diet and mainly cutting meat out of my diet allows me to eat more.:wtg:

[loka]

It helps I'm not a depressed motherfucker who would stuff ho-ho's down her mouth to eat away the pain.

I just imagined a certain someone doing that... I just died laughing.

[walterbrunswick]

I just imagined a certain someone doing that... I just died laughing.

Hahaha! Me too!

[Poker$tar$]

I mix it up but this is what im doin right now. I don't like plauteing when im working out so I always switch it up every 2 months.

I do a split workout:

Monday: Chest/Triceps

3X6-8 Bench Press. 1st set is warmup.

3x6-8 Incline Dumbbell Press.

3x6-8 Cable Crossovers.

2x6 CloseGrip Bench Press.

3x8-12 Skull Crushers

3x8-12 Cable Pushdowns.

Tuesday:

off. Some kinda of cardio. Disc Golf, Rugby, CSS? Oh nvm thats not cardio, thats me being a lazy ass.

WednesDay: Back! MY FAVORITE!!! and biceps.

I like deadlifting!

5x6-12 Deadlift. RAWR

2x8 T-Bar Rows

2x8 Reverse Grip Rows

3x8-12 Pulldowns.

2x8 Hyperextensions. Slowly.

3x8-12 EZ Bar Curls

3x8-12 Incline Dumbbell curls

3x21's 21's...just to burn out.

Thursday:

Cardio. Anything really, doesn't have to be just running on a treadmill, can you saying, "BORING!!!!"!!!!!!

Friday: LEGS!!! I like doing legs too. :D

3-4x6-8 Squats

3-4x6-8 Leg Press

4x8-12 Leg Curls

3-4x15 Standing Calf Raises

3x15 Sitting Calf Raises.

Saturday:
off

Sunday:
off


I could do a meal plan also but I don't feel like writing it out. It's jsut basic stuff anyways. 6 meals a day, all with some kind of protien. I switch it up every few days on eating lots of carbs and eating little carbs, depending on when im working out and what day of the week.

That workout plan is just basic also, I don't truly stick to just that. If I feel like it I will go heavier, less reps or if I want to get a good pump, more reps.

Hope I could help out. I've been lifting for about 5 years by the way. 215 lbs 10% body fat if that counts for any credibility.






Hahaha people who watch what they drink and eat like it's a fucking science make me laugh.

Get a life.

Who cares what the calories on your drink is? God damn, loosen up a bit.

Just keep a steady workout routine, but don't go fucking OCD.

People with slow metabolisms and like looking fit? If I didn't work out and watch what I ate, I would easily be 270lbs and pure lard. It's how my body is. I have to work out and watch what I eat, unless I want to look like some WoW freak.


By the way my farts smell like pure rotten eggs bc of all the protein I eat :D

[ManBearPig <ibis>]

3-4 hours a day in the gym every weekday. Alternate chest/back, bi's/tri's, legs. Core everyday to keep that 6 pack. Play sports for cardio.

[Scrubbleboo]

Hahaha! Me too!

:lmao::lmao::lmao: