workin out...anyone else??

[freestyle_6981]

Well I began working out about 9 weeks lifting weights with the "BIG," guys. Been making steady progress. Pretty much do a 5 on 1 off program (mission dependent). Shoulders and legs one day, back and bi's one. Chest, and tri's one. Cardio one. And one of misc. such as forearms, calves and such. Gone from a 185 max bench, to 245 max which I did today. I feel pretty good about it.

Anyone else have a different workout they use, I am looking to mix it up a bit here soon.

How about your results from specific workouts?

- Jason

[creepycrawler]

12 oz. curls.

[zoriloco]

Ive been 3 weeks off the gym. With the new baby I have no time or energy to head out after work. Im planning on getting back first week of June.

I havent decided what type of training Ill be using. Im interested in starting off for strength and after about 4 weeks, move into bulking up. Post up if you find a good routine.

[zillacon]

Just started back today! I blew a hemi a couple of months ago and had to go in for Hernia a surgery. Not fun by any means and it will be slow going for a while!

[freestyle_6981]

doing my first cross-fit workout tomorrow :eek: 1 mile run, 50 pull ups, 150 pushups, 200 squats no weight and another 1 mile run. timed, you do everything as fast as you can.

check out cross-fit here

www.crossfit.com

[JeepWheelin02]

Depends on what you are trying to do. Bulk up? Tone? Lose weight?

[Oscar]

I dunno I would think combat is a good workout?

[freestyle_6981]

I dunno I would think combat is a good workout?

yeah, the sweating is good

[cjchamp]

Been Looking into crossfit...Ive been doing the get big as you can lift as heavy as possible, eat as much as I can.....Then CUT...Cardio Cardio, lift just as heavy but change diet dramatically and add more cardio...Man my knees are killing me as of late...Im 5'11 228 good sized still can run but man alive Im heavy......Im 28 and feel like Im 48.....so I may change it up, stop worrying about how big I get and worry about my actual fitness level as it pertains to health.

[freestyle_6981]

yeah my buddy here had been doing cross-fit for about 2 months now, and hes freekin ripped already.

[Dagimp]

..Im 28 and feel like Im 48.....so I may change it up, stop worrying about how big I get and worry about my actual fitness level as it pertains to health.

Cardio everyday you workout would help with low energy. After you push the weights kill what remaining energy you have on bike or stair master. If you're heavy avoid treadmills until you drop the weight or you'll kill your knee's

Been trying to work out. Got that nasty crud thats going around and it just wont leave my chest. Cough up stuff everyday.

Thats hell of a gain in bench! Took me 6 months to do that. :shrug:

[JKTODD]

My knee is feeling better finally. TONIC and I joined the huge Lifetime Fitness in Parker. That place is incredible. I do a routine that I cut out of Muscle and Fitness two years ago that still kicks ass. On my down days I've decided to go and swim a few laps. I also still belong to LA Boxing (now A-1 Boxing) in Aurora but I think I'm going to give that a rest. I may go do an MMA class once a month or so just for fun.

We'll go for a couple of hours right after work. Go home, eat and go to bed. Then go out on the weekends. At least that's the plan we'll see how it goes.

[REDLYNER]

I do a routine that I cut out of Muscle and Fitness

You said a lot of things I agree with.

I used to be a fitness instructor, did a couple of bench competitions in college, and have been lifting 4 to 5 days a week for the past 14 years (I'm 28). I'm also by no means a big guy- 6', 180lbs, but I have benched over 300lbs clean and have a passion for lifting.


Something different that is an ass kicker- the 300 workout from the movie 300.

It is a timed workout that I do about once a month or so.

In order, with no rest-

Pullups- 25 reps
Deadlift 135lbs- 50 reps
Pushups- 50 reps
24" box jump- 50 reps
Floor Wipers- 50 reps (the hardest for me by far taking around 7 minutes)
Single Arm Clean & Press 36lb kettelbell (or 35lb dumbell)- 50 reps (25 reps each arm)
Pullups- 25 reps


I also just completed the Muscle & Fitness 10 week chest program. It gaurantees you 2"s to your chest in 10 weeks. I don't know if I got 2"s, but I gained 3 to 4lbs of lean muscle in the 10 week timetable.

XJTodd also mentioned fight training, which I think is great. Boxing, MMA, wrestling will get you into incredible shape.


Thanks for your service!

[ColoradoSkier]

I have been doing cardio ~ 3 times a week and been watching my diet more closely, and have lost 30# since last September. I became a bit complacent in the last month to 6 weeks, stopped watching what I ate so much and let workouts slip here and there, and I have plateaued. I'll get aggressive with it again soon, and hopefully lose 10-20 more. But I am happy that I haven't gained any of it back yet...

[rubbersidedown]

I decided 2 years ago this month to get my a$$ into shape. Because round was not the shape I was after! :D I started at 257 (5' 11") and got down to 196 this last Sept. I then decided to get serious about my lifting and have added 12 more lbs (all muscle I hope, I have not been taking body fat measurements)

The two things I can not seem to increase is my bench and pull-ups. I am very frustrated about it! I am lucky if I could do 5 pull-ups! :o I do 4-5 work outs a week. Sunday biceps/triceps/cardio. . .Monday Abs/cardio. . .Tuesday back/legs/cardio. Wednesday. . .cardio (or take the day off depending on how I feel). Thursday chest/shoulders/cardio. Fri/Sat off.

[cjchamp]

pull ups are a repition learned lift, do more the more you do..

[bsaunder]

I used to lift hard, does that count :D

I had a couple variations of workouts that I cycled through to continually shock the system.

one of the heavy bulking workout routines was a upper back/bi, chest/tri, legs/low back routine lifting one of the three combos every other day and doing abs/core 6 days a week with 40min of stairmaster and a good bit of stretching. those were done with inverse pyramid set of 12-8-6-4 reps using roughly a 1-1-2-0 count (1 sec up, 1 sec hold at top, 2 sec down, 0 sec hold at bottom).

Then I switch up to a back, compound legs (only compound movements ie squat, etc), chest, isolated legs (extensions, curls, etc), bi/tri workout doing the first two on consecutive days, then one off, two more, day off, last one, day off, etc. Each morning of a lifting day was still 40min cardio and a abs/core workout with stretching as well. These lifts were generally in a 8-6-4-2 pyramid with a 3-2-4-1 count and the very last rep was negatived as slow as possible.

More of a cutting one was warm up on cardio of choice for 20 min, then do two superset sets, 10 min of cardio, 2 more superset sets, 15min cardio with 5 min cool down and 15 min stretching. Each super set was using antagonistic muscles, so one would be flat bench press/rope pull in with sets of 12-12-10-8 and keeping it smooth but fast and no pause at top or bottom. Also wore a heart rate monitor and kept my heart rate >70% max heart rate the entire time.

Other variations I would throw in would be using a balance ball, using dumb bells, using different weights of dumb bells while on a ball or disk (really works the core), using mostly machines, mostly bars, all dumb bells, etc.

every 6 weeks I would change it up to keep the workout interesting and also continually shock the system and not let it get used to any workout. IT worked very well for bulking up - I was up to 236lbs (5'10")with a 50" chest and lifting ~345lbs max on flat bench with bar (estimated 1 rep from a 3 rep max) and hip sledding >1300lbs for 3 reps. Without using fat burners, I was never able to cut that much fat and pretty much stayed at ~12-14% body fat. With fat burners I got down to 8% body fat. I also never really starting gaining much muscle mass until I started using creatine and protein powder to up my protein intake. For several years I quasi lived on myoplex shakes for breakfast and my mid morning and afternoon snack along with after workout recovery. HMB also seemed to work well for me as did amino acid supplements.

That all ended several years ago when I blew out my knee playing soccer and decided being >200lbs was bad. Since then I've discovered endurance sports and have focused on that. My arms are 1/3 the size they were (or at least they seem that way to me), and my chest is down to ~44"; however I'm pretty sure I'll be <200lbs and ~8% bf by late fall. Now I do some heavy lifting in the late fall/early winter with compound only movements towards the late winter and a lot of focus on core work. Once spring hits I really don't lift other than occasional pull-ups, push ups, body weight squats on disks, and core work - ie no actual use of weights or the gym. Instead I put in 7-18 hours of cardio training in per week.

[Sound_Man]

You guys going to gyms crack me up.... Come out and spend a day on my little farm/ranch.

[rubbersidedown]

You guys going to gyms crack me up.... Come out and spend a day on my little farm/ranch.


Why would I want to do that? When I leave the gym I smell like sweat. . not sweat and sh*t!! :D

[Sound_Man]

Why would I want to do that? When I leave the gym I smell like sweat. . not sweat and sh*t!! :D

If you want to roll around in the shit that would be up to you. Come move 300 bales of hay one day....

[freestyle_6981]

If you want to roll around in the shit that would be up to you. Come move 300 bales of hay one day....


I am with ya man. My parents have a big ranch in Northern California. I grew up moving hay into their truck, driving it 2.5 miles, and unloading it into a barn. The semi couldn't get down the road. We used to get 10 tons at a time in. But they paid me and I got to drive, so I was always down.

I was in such good shape back then.

[ColoradoXJ]

i run a chainsaw 40hrs/week. dont need to hit the gym, although i should lay off the bar food the other 3 days a week :P

thats why i've always like manual labor for a job. at the end of the day, i RARELY feel like i should hit the gym, which allows me a lot of guilt-free free time.

[Hayes]

I do body for life. It it really good workout for me. Basically I do 12 reps at 10 pounds (small number for ease of explanation), the 10 reps 20 pounds, then 8 reps of 30 pounds. Cardio everyday and alternate between upper and lower body.

[freestyle_6981]

this is a cross-fit workout. you should go look at their website, they have them for every day of the week...CRAZY :eek:


You said a lot of things I agree with.

I used to be a fitness instructor, did a couple of bench competitions in college, and have been lifting 4 to 5 days a week for the past 14 years (I'm 28). I'm also by no means a big guy- 6', 180lbs, but I have benched over 300lbs clean and have a passion for lifting.


Something different that is an ass kicker- the 300 workout from the movie 300.

It is a timed workout that I do about once a month or so.

In order, with no rest-

Pullups- 25 reps
Deadlift 135lbs- 50 reps
Pushups- 50 reps
24" box jump- 50 reps
Floor Wipers- 50 reps (the hardest for me by far taking around 7 minutes)
Single Arm Clean & Press 36lb kettelbell (or 35lb dumbell)- 50 reps (25 reps each arm)
Pullups- 25 reps


I also just completed the Muscle & Fitness 10 week chest program. It gaurantees you 2"s to your chest in 10 weeks. I don't know if I got 2"s, but I gained 3 to 4lbs of lean muscle in the 10 week timetable.

XJTodd also mentioned fight training, which I think is great. Boxing, MMA, wrestling will get you into incredible shape.


Thanks for your service!

[bsaunder]

If you want to roll around in the shit that would be up to you. Come move 300 bales of hay one day....

been there - for several years part of my summer job was unloading hay trucks and then stacking the hay in barns in Northern NM . When I wasn't bucking hay, I was digging post holes, repairing fences, or helping break in horses - my back never quit hurting during those summers.

[hjeepxj]

If you want to roll around in the shit that would be up to you. Come move 300 bales of hay one day....

I used to do that all the time, 2-3 days a week. Was brilliant for my strenght/endurance, but I could never get cut from it.



Presently my work out regimen is not as structured as it used to be, 2-3 months ago I was doing the M&F workout (3x6&1x25 : 4x12)

Now Im just kind of doing low reps one week/high the next, but I havent been plotting my gains. :(

However over the last 3-4 months I went from doing 135 x 6, 145 x 4, 155 x 2 to: 195 x 6, 205 x 4, & 215 x 2...(bench)

Pretty good gains to me.

[chopped]

crossfit here too, fatalfitness.com is a spin off that'll give you more idea's for your own WOD's (workout of the day)

I earned my pukey the clown award- crossfit is good stuff if your serious about being in shape, that and fight training 5 days a week!