SK's Workout Thread 2.0

[Sebastian Kain]

At the request of Alumette The workout thread is Back. Everyone is welcome to post their workout plans or general information.

Let's get started

Today I did 100 situps
" & " 100 pushups

This Evening I shall do a 100 more of each set.

Throws Apple Pie out the Window :shinner:

[suburbanhell]

Today I woke up, hauled my ass out of bed, and got in my car. I have since been doing finger pushups on this keyboard.


I'll probably do 100 situps tonight when I get home though...just cos this thread has inspired me to work out again.

[Sebastian Kain]

Today I woke up, hauled my ass out of bed, and got in my car. I have since been doing finger pushups on this keyboard.


I'll probably do 100 situps tonight when I get home though...just cos this thread has inspired me to work out again.

Good. We can keep each other motivated and I have to pickup Karate again for my cardio.. :)

[Tsarmina]

Motivation. I need a double dose of that please. If I were to be more active, I'd lose a bit of this extra weight I'm carrying around.

I have a really easy to follow Pilates book at home. I started it once, came down with a really bad cold and stopped. Never took it back up. I'm not really good at it but the stretching was feeling pretty good. I figure those exersizes along with the walks I take with my dog should help me some.

So I'll use this thread as motivation. :thumbup:

[Sebastian Kain]

Good to see everyone is getting motivated with this...I forsee the Order being the fittest people on the boards. :)

[suburbanhell]

Good. We can keep each other motivated and I have to pickup Karate again for my cardio.. :)

Works for me, Miss Judgement will be giving me back my Treadmill next weekend so my cardio will be set there and I've got a decent free-weights bench if I put it back together again. :)

[Sebastian Kain]

Works for me, Miss Judgement will be giving me back my Treadmill next weekend so my cardio will be set there and I've got a decent free-weights bench if I put it back together again. :)

Sweet! Sounds like a winner to me. ;)

[TroubleWolf]

I'm way too out of shape to do much cardio, but I'm getting a Bowflex for my birthday (early June), and my Dad is pumped up about getting me back on a strength training routine. He still has dreams of me playing for the Cardinals, I think. It's cool, though, because I want to be more cut, and even just the strength training exercises is better for me than getting no workout at all.

Unless you count the wonderful 12-ounce curl. ;)

[AslanC]

This past week I bought a new York bench and a set of weights (with barbell and 2 dumbells) and tomorrow I get to try and put the damned thing together ... grumble... brumble...

Stage one is underway :)

[Esbat]

Been lifting more and more weights again but that doing nothing for my legs, been relying on the therapy for that, so I'm going to start doing lunges O_o

Then I will try my hand at the nunchucks again. :shinner:

[Dynamo-Man]

I did yard work all day. Laying 25 slabs of sod will take it outta ya. Especially since you have to pick them up at Home Depot.

I do push-ups, barbell curls and crunches when I feel the need (which is usually after watching a hi-testosterone movie). And I take the kids to the pool and horse around with them almost every weekend.

I stepped on the scale yesterday out of morbid curiosity and was pleasantly surprised to see it tip at 5 pounds less then 2 weeks ago (I'm still not ready to announce the actual numbers). That's not bad, considering that I never actually "work out" much anymore. :D

[Sebastian Kain]

Happy to see all these people being inspired. It's time to throw the internet cliche out the window of being [i]fat/white/middle aged men/living home with mom's..


I don't fit either of those characteritics :P

[TroubleWolf]

Damn, I fit three of those characteristics.

And no, I'm not middle-aged. I may seem middle-aged to young'uns like Tarkenchi, but almost-24 is not middle-aged.

[Dynamo-Man]

How about stocky/off-white/mid 30's/living with hawt girlfriend? Cuz that's me. :D

[Tarkenchi]

Damn, I fit three of those characteristics.

And no, I'm not middle-aged. I may seem middle-aged to young'uns like Tarkenchi, but almost-24 is not middle-aged.

Pfft! I know your not middle aged... And, uhm, yeah... Im not getting any excersize, because when i do, i have to go outside, and when i do that, I get sick. :grr:

[Sebastian Kain]

How about stocky/off-white/mid 30's/living with hawt girlfriend? Cuz that's me. :D

Does she live with you? or you live with her? O_o :)

[Sebastian Kain]

Well as of today I weighed in at 235 and I'm nearly 6'4. That might or might not be average. I don't appear to be fat..but I def. can be toned up and more presentable for a man of my stature(sp?)

[Dynamo-Man]

Does she live with you? or you live with her? O_o :)

Well, I guess technically "I live with her" since it's her house. But I prefer to think of it as "we live together."

Ok, what the heck. I'm 6'0" and 230. I'm kinda solid (being in the Army totin' a ruck and rifle for six years made that a permanent thing), but I could use a lot of work from about 3 inches below my pecs to my belt. Other then that, I'm buff! :D

[Sebastian Kain]

I prolly won't ever be as solid as I want to be. (the girls I know don't like it.. and most of them like me the way I am now..)

but then again..I just want to be in shape for my family and for my kids when I get older..

I refuse to have another Stress induced Heart attack...

[Alumette]

Gah!

First of all, thanks SK for putting this thread up. This is just what I need to keep the motivation going. :)

Secondly, I freaked when I read the numbers on this thread (peoples' height and weight). I moderate for a ballet forum, most of whose members are young impressionable girls in their teens who are serious about a career in ballet. We have a rule there that all discussions about weight are to be kept positive, with an emphasis on fitness and health for ballet rather than size; and also that no numbers are to ever be revealed. There are too many problems, at least in ballet, with negative body image and eating disorders and the like.

My little numbers freakout was a reflex. Obviously a gaming forum isn't as likely a breeding ground for negative body image issues, but I dunno. I leave it up to you guys to decide whether or not to include numbers in your posts.

That said, I already break the stereotype completely (except for the white part). :p

And as to my workout for today:

90-minute pointework class. The tendons in my hip sockets are inflamed, my thighs are sore, and my toes look like hamburger. Sexy.

[Thermyte]

Monday and Wednesday 6:00 am Weight room for football. Also includes running ( :grr: ), Oh well, at 100 pounds I need to get stronger for football AND wrestling.

Yes, I am 100 pounds, ask Kin, none the less...I need to gain some weight before football season, I am a freshman. (Upcoming will be my second year of Football/Wrestling)

[ThunderMace]

Did cardio tonite. cheated like hell when I was on vacation (I did workout twice at the hotel tho) still ate Waaaaay to much, and drank liquor every night, so I need to get back in the swing of things.

Dynamo, you sound like you have the same build as I do being 6'0 and 230.
I have been an pumping iron most of my life tho.

[Poison]

I'm 5'11" and weigh 141 lbs. So I'm officially underweight, but you don't really notice and when I do work out, it looks good. :cool:

[Sebastian Kain]

Did my crunches and pushups for this morning. :p

[Alumette]

30-minute walk and my 20-minute Pilates routine today. Not sure if I'll have the inclination for yoga tonight, but my shoulder is in spasm and I could definitely use the meditation time, so we'll see.

[ThunderMace]

Walked/ran 2 miles tonite and did some abs

[Sebastian Kain]

Still keeping up with the Jones today....still feel like i'm some overweight Ox... :grr:

[Alumette]

Well, Day 5 of the South Beach diet is going pretty well. My derrierre seems a little smaller already, but maybe it's just my imagination. :)

Skipped ballet tonight (naughty me), but I did 20 minutes of Pilates and will do yoga before bed. I also did some ballet stuff at home for about 20 minutes just to train a bit. Not as good as a class, but better than nothing.

I still feel like an overweight ox. :(

[Sebastian Kain]

I still feel like an overweight ox. :(

Gives Alumette a Prez sucker for her hard work.

You my dear are not an overweight Ox.

Leave the Ox'ing to me. ;)

Did my sets today. I'm feeling a bit better.

[suburbanhell]

I got woken up at 3:49 this morning for a workout...I'd like to go back to bed now...

[Tsarmina]

I still feel like an overweight ox. :(

We have this saying at work when someone says they feel heavy... "Join the Herd".
Mooooooooooo. :(

AM & I did go for a very nice walk yesterday after dinner. It's not a real workout but it's better than nothing. *chews her cud*

[Sebastian Kain]

We have this saying at work when someone says they feel heavy... "Join the Herd".
Mooooooooooo. :(

AM & I did go for a very nice walk yesterday after dinner. It's not a real workout but it's better than nothing. *chews her cud*


awwwww...What's a cud?

gives her a Prez sucker for her hard efforts as well

[Tsarmina]

Ever see cows in a field just standing around chewing? That is what they are doing. Chewing their cud. Because of their digestive track (two stomaches) and the food they eat (high fiber, small amount of actual usable nutrition)... cows actually eat twice. Graze on grass, digest partially, brought back up :barf: to be broken down more from chewing and digested a second time.
Nice picture eh? :yoy:

[Sebastian Kain]

ewww... O_o

[Alumette]

Actually, they have 4 stomachs.

:)

[Sebastian Kain]

Yay! got a great workout today at work..lifting 100lb plus boxes and running all over the place...too bad my day hasn't ended yet.. it's 6'24pm est time and I"m still at work. :(

And after this I have to go to the store and buy things for my BBQ...yay! me... :(

grumbles

[TroubleWolf]

5:30 CST and I AM OUTTA HERE!

Peace!

[ThunderMace]

Treadmilled 30 mins and did 200 crunches, alos did chins and dips 6x10 ea.

[Alumette]

Two-hour ballet class today. Just what I needed! Will definitely do yoga later (I know, I know, you've all heard that one before.) :p

[Sebastian Kain]

Continued with my plan again, didn't do it as hard this time..mainly cause I expect to get another workout at work today.

[Alumette]

Danced at Prom for an hour or so with my students. :)

Good times.

[Stalking Shadow]

Started biking to and from work today, and I'm doing more anaerobic climbing.

[Alumette]

Today was a *big* workout day for me!

I forgot to mention the two-hour rehearsal yesterday, but that kinda doesn't count because I was only dancing for about 30 minutes. The rest of the rehearsal was sitting around while other dancers worked on other things. I got most of my workout yesterday at the above-mentioned Prom. :)

Today, however, I did the following:

30 minutes of high-intensity step aerobics
20 minutes of Pilates
Upper back/tricep set:
3x15 tricep curls @8 lbs.
3x15 "lawnmower pulls" (for the upper back) @ 8 lbs.
Reverse pushups until muscle failure

I also did 3x15 reps of an exercise for the rotator cuff, which is technically a shoulder exercise, but my delts are developed enough (to my satisfaction anyway) at this point that this rotator exercise is the only shoulder one I do. This was at 8 lbs. also.

Yoga is again on the menu for later tonight, but so far it hasn't yet happened, despite my best intentions. We'll see.

:)

[Alumette]

Oh, I would like to mention (and maybe this should go in the Chunky Butt thread), that I am now able to fit into my skinny jeans (size 2)! Woooo!

My super-skinny jeans (size 0) are still too tight, but only just. Maybe next week?

Hooray!

<happy dances>

[Sebastian Kain]

claps

Woo for size 2. I wear a size 50. :notme: :chuckle:

I haven't worked out today cause I haven't been home. Had a BBQ yesterday..it was sucky, but the food came out good. People just didn't reallyh show.

My best friends proposed to each other and I've been mainly doing my laundry and tryin to write rp's for stories.

School is over and I plan to get my aerobic workout in double time.

Good Job Al! Btw I hope you don't mind that I added you to the President's Associates list on his crey report.

[Alumette]

Sounds like an eventful weekend, SK.

No problem on the Crey association. I'm flattered. ;)

As to the thread topic:

Today's workout included a 90-minute ballet class. I'm not even going to try to claim to do yoga later, because so far it hasn't happened yet. :)

[Sebastian Kain]

Bah! Slacking a bit..plan to pick it up double time after this week. The whole cardio thing comes to play..everyday after work...since days are slow now. :)

[Tsarmina]

Oh, I would like to mention (and maybe this should go in the Chunky Butt thread), that I am now able to fit into my skinny jeans (size 2)! Woooo!

My super-skinny jeans (size 0) are still too tight, but only just. Maybe next week?

Hooray!

<happy dances>
Size 2?? *sniffle* I'd be happy to fit back into size ...um, a size smaller then I've been wearing again... and be able to breathe in them. :(

[suburbanhell]

My treadmill rots at home while I am in greece...I will pay dearly for this when I return.

[Sebastian Kain]

ducks outta the thread cause he hasn't worked out in two days :notme:

<----------------------- calls his medic

[Stan Walker]

very good..i like the motivation here i can post my routine as well..its long and drawn out..had some questions though

1. SK- what syle are you taking? I have been doing chinese kenpo since i was seven.

and

2. Trouble wolf...hmm a fellow saint louisan?

[Sebastian Kain]

1. SK- what syle are you taking? I have been doing chinese kenpo since i was seven.
and


Judo I think.

[Alumette]

Two-hour ballet class today, and I moshed for about 30 minutes at a concert.

[Esbat]

Two-hour ballet class today, and I moshed for about 30 minutes at a concert.

*swoon* :)

[Stan Walker]

This is my normal work out routine..i started it about 2 months ago..most sets should be done of 3 of each exercise approx 10-20 reps in each set increasing weight each set. Unless your doing the legs or abs work out in which case its 4 sets of 25. I found it in a fitness magazine cant recall the source, and modified it ever so slightly for my lifestyle. Hope this helps :)

Day 1
Abs:

-crunches

-leg lifts

Hamstrings:

-lying curls

-standing curls

-dedlifts
-Quadriceps:

-legextentions

-leg press standing

-leg press lying
-30min treadmill

Day 2
Chest:

-incline dumbbell press

-incline cable flyes

-bench press with dumbbells

-upright press

-butterfly
Triceps:

-cable press T bar

-cable press down rope

-overhead extension dumbell

-over head extention barbell
-30 min treadmill

Day 3
-1 hour tread mill
-teach martial arts class

Day 4
Calves:

-front foot raises for Anterior Tibialis

-seated Calve raises

-standing Calve raises

Rear Delts:

-reverse Flatbench flys

-reverse Butterfly

-schruggs
Front Delts:

-seated dumbell press

-Rope front raises

Side Delts:

-lateral raises

-upright rows
-30min treadmill

Day 5
Back:

-pull downs wide grip (neck or front)

-pull downs close grip

-seated rows cloe grip

-seated rows medium grip

-seated rows wide grip
Biceps:

-scott curls

-hammer curls

-concentration curls
-30 min treadmill

Day 6
-1 hour treadmill

Day 7
-rest..dear god wouldn’t you ?

[Sebastian Kain]

Sounds good if I was some Hulk Like dude...It's a struggle just to get outta bed for me... :grr: :P

[Solario]

I finally managed to drag my worthless corpus down to the gym. I just finished. I feel sick to my stomach. *sigh* I guess that's what half a year of inactivity and junk food will do to you.

[Poison]

Stan, sounds awesome. Now if I knew what half of those names mean... :shinner:

[Alumette]

Esbat, wake up! <grabs the smelling salts> :)

Poison, which names are difficult for you? I used to bodybuild competitively in college (until I saw myself in the mirror before stepping into the shower and realized I started looking kind of mannish) :) so I could probably help you out. Although I'm sure Stan obviously could too.

:)

Hey, Stan, any suggestions for how to do lat pulldowns without a pulldown machine? I can't afford a gym, so I try to do free weights and resistance bands at home and have yet to come up with a lat exercise that can substitute for the pulldowns to my satisfaction.

Thanks. :)

[Stan Walker]

I will look into it for ya Alumette, and Poison honestly man if ya have any questions i am more than willing to help anyone that would like it :)

[Stan Walker]

ok Alumette heres some home based lat excercises you can do :

Wide grip chinups behind the neck
Wide grip chin up chin to the front
close grip chinups
bent over barbell rows
bent over dumbell rows
one arm dumbell rows
bent arm pullovers
deadlifts
back extensions
good mornings-will provide definition i know the name is goofy


hope that helps :)

[Alumette]

ok Alumette heres some home based lat excercises you can do :

Wide grip chinups behind the neck
Wide grip chin up chin to the front
close grip chinups
bent over barbell rows
bent over dumbell rows
one arm dumbell rows
bent arm pullovers
deadlifts
back extensions
good mornings-will provide definition i know the name is goofy


hope that helps :)


Thanks Stan. Duh, I didn't even think of wide grip chinups. <smacks forehead>. THat would have been the obvious solution. I've been doing the bent-over rows (all the types you have there), but I find those don't get the outermost part of my range. I'll have to monkey with my form a bit and see if I can tweak that.

I'd totally forgotten about deadlifts too. Those will be perfect for what I need (trying to create more strength on the outer edge of the muscle group--wide-grip chinups will help with that for sure), and more definition along the spine. I'm going for that "angel wing" look which I used to have before I fell off the wagon. ;) The deadlifts will be great for that.

Refresh my memory please: back extensions? I know I've done them before but I can't remember. Are those where you lie on your tummy and use your back muscles to "cobra" yourself up, hands behind the head? (I call those reverse situps).

[Stan Walker]

your welcome.

yes that is what the back extensions are they work best if you can stay blanced lie across your bed to where your legs and below are on and abs up are off it gives a lot more resistance then just doing them on the floor and with those wide grip chins if you do them behind the neck instead of in front youll really see a difference. I know what ya mean about falling off the wagon, i used to be a bit bigger myself but that darn CoH and beer keep calling my name and i slacked a bit. past couple of months ive been hitting the gym hardcore trying to get back to basics

oh also on the back extensions if you can hold each one and tighten that back for about 5 seconds you will really feel a good burn

[Alumette]

Awesome. And now I'm off to buy new jeans! The size 2's are too big! Will the 0's fit? Stay tuned... heading to the store now.

[Sebastian Kain]

Today I'll start picking up the pace. :)

[Stan Walker]

Good for you SK i know you and everyone else can do it!

[Sebastian Kain]

Good for you SK i know you and everyone else can do it!

Easy for you to say Mr. Incredible. :P

[Stan Walker]

LOL no not yet..im trying my best though..i gotta tighten the belt so to speak when June first comes. Starting then at least until dragon con i only drink one night per week..its gonna kill me! O_o

[Sebastian Kain]

LOL no not yet..im trying my best though..i gotta tighten the belt so to speak when June first comes. Starting then at least until dragon con i only drink one night per week..its gonna kill me! O_o

If you need the pep talk. We are right here for you. This is what the thread is all about. Motivate.... :thumbup:

[Stan Walker]

appreciate it bro

[Alumette]

Performance today, so I did an hour of barre work prior to performing a 7-minute piece.

[Sun-Scarab]

it's tuesday so i get to go running,5-6 miles depending,
hoping to get my "ends meter" up

[Alumette]

Aaaand Alum's back on the wagon!

Now that the ballet season is over, I've been getting jiggly--and not in the good way. Today I got back into the swing with the following:

40 minutes high-intensity aerobics
20 minutes Pilates
Free weights (all exercises @ 8lbs/dumbell):

*3x15 overhead tricep curls @ 8lbs. each
*3x15 of the little clamshell thingies I do for the rotator cuff (don't know what the exercise is called)
*3x15 bent-over rows
*3x15 deadlifts
*3x15 rear delt lifts

Will yoga happen tonight? Let's hope so! :)

[Alumette]

Wooo!

Today's workout included a 40-minute walk and 30 minutes of salsa dancing to a live band at an outdoor concert on the lake (bliss!).

:-D

[Stan Walker]

very nice grats Alum...yesterdays workout entailed 20 min treadmill and and hour working the biceps and triceps...somehow i think your workout was more fun then mine..think im gonna have to talk to my wife about salsa dancing...we just got finished taking a ballroom dancing class together..is salsa difficult to learn?

[Alumette]

Thanks Stan! :)

Salsa is quite easy to learn, IMO. And really fun.

[Alumette]

45 minutes of high intensity step aerobics
15 minutes of Pilates
Just two sets each of my tricep, rotator cuff, and upper back exercises, with 8-lb. dumbells.

That's all I can get from my body right now. Still feeling edgy and achy and tired from yesterday. I think if I don't do yoga tonight I'm going to kill someone.

[Stalking Shadow]

Salsa's fine...

Samba's better. :cool:

[Magna Harrier]

50 push-ups twice a day
50 crunches/sit-ups twice a day

2-3 mile road run 3 times a week

Make sure you stetch breifly before and after that run!

[Alumette]

Salsa's fine...

Samba's better. :cool:

Amen bro. :)

The coolest Brazilian band *ever* used to be here... I spent I don't know how many nights partying with them <fuzzy memories>.

Then they all graduated and moved away. *sigh*

[Stan Walker]

yesterday did triceps and biceps today was chest workout..not a good idea should have planned more wasnt thinking was in a hurry

[ThunderMace]

Friday: Lifted a hose
Saturday: Lifted a horse
Sunday: Lifted a house

That is all. :lol:

[Sebastian Kain]

just completed my 150 crunches..now my tummy hurts..

[Stalking Shadow]

Friday: Lifted a hose
Saturday: Lifted a horse
Sunday: Lifted a house

That is all. :lol:

Hell, I'd believe it. :think:
:P

[ThunderMace]

just completed my 150 crutches..now my tummy hurts..


Wow! I bet those are even harder than Crunches!
:lol: :lol: :lol: :lol:

[Sebastian Kain]

Wow! I bet those are even harder than Crunches!
:lol: :lol: :lol: :lol:

You know I hate you right? :grr: :cry:

[Valcarde]

I wonder how 'out of shape' someone who is 6'0" and 209 lbs can be considered. I have a bit of a paunch, I'd work out more, but... when you have no energy it's hard to get out of the chair.

[Randomus]

I did a 30 km bike ride on Saturday. First time on a non-stationary bike in 5 years.

I hurt.

[Stalking Shadow]

How can you travel 30km on a stationary bike? :think:
You must've been exhausted. :lol:

[Sun-Scarab]

nice day so it should be nice to run thru liberty park
(with a name like that i'd expect some stars & stripes heroes flyin about)

[Stan Walker]

today and tommmorrow are my work out days off but i still managed to go swimming and hit a bucket of golf balls

[IamLink]

Did chest workout today...Yeah, yeah, I'm weak, shut up =P


Regular Bench - 125 lbs 10 reps
______________145 lbs 8 reps
______________155 lbs 8 reps
Inclined Bench - 95 lbs 10 reps
______________115 lbs 10 reps
______________125 lbs 8 reps
Declined - 105 lbs 10 reps
______________115 lbs 8 reps
______________125 lbs 5 reps

Then 50 push ups...but I could only do 20, lol.

[Stan Walker]

Did chest workout today...Yeah, yeah, I'm weak, shut up =P


Regular Bench - 125 lbs 10 reps
______________145 lbs 8 reps
______________155 lbs 8 reps
Inclined Bench - 95 lbs 10 reps
______________115 lbs 10 reps
______________125 lbs 8 reps
Declined - 105 lbs 10 reps
______________115 lbs 8 reps
______________125 lbs 5 reps

Then 50 push ups...but I could only do 20, lol.

your doing great! keep up the good work!

[Alumette]

Oh man, I'm *so* off the wagon. <ashamed> I haven't had a ballet class in three weeks, and have only been doing my cardio and weights/conditioning intermittently in that time.

<peeks at derrierre and frowns> *sigh*

I get into my off-season training regimen tomorrow.

[IamLink]

Thanks Stan, Tomorrow we work out arms. =) Gotta get the guns pumped up. :lol: :lol:

[Stan Walker]

Thanks Stan, Tomorrow we work out arms. =) Gotta get the guns pumped up. :lol: :lol:

trust me brother i know where your coming from

[Sebastian Kain]

I did about 200 pushups and 150 situps this morning....

gotta do some cardio minded routines after I get off from work...

Yes My pythons hurt...

[Alumette]

Yes My pythons hurt...

You have two?!?!?!!? :jawdrop: O_o

[Stan Walker]

the tally is in..after 5 days of nothing but protein shakes i dropped 9 lbs. working out legs today..yucko!

[Sebastian Kain]

You have two?!?!?!!?

Last I checked...yes I have Two Arms.. O_o

[Quakester]

You have two?!?!?!!? :jawdrop: O_o

For SHAME! Naughty girl you. :p

[Magna Harrier]

If you ask if we have tickets to see this gunshow, there will be no going back, you realize.

[Sebastian Kain]

Alright..keep the thread back on topic and off the subject of my pythons or 'python'.. :)

[Alumette]

Okay, back on topic. Sorry guys. I blame lack of meditation for my naughty thoughts. ;)

As promised, I'm back on the wagon today, so here's what I've done so far:

*45 minutes high-intensity step aerobics
*10 minutes Pilates
*Yoga flow including the following poses: upward-facing dog, downward-facing dog, triangle pose, side angle pose, cobra pose, camel pose, tree pose, forward fold (standing and seated; one-legged and two-legged), exalted warrior, proud warrior, um... a few others that I don't remember offhand.

Tonight I'm going to do my ballet conditioning routine (basically some Pilates-based exercises my physical therapist gave me to maintain/build strength in the off-season. There are exercises for the whole body, so I'll mix them up based on how I feel and what I need at the time. Boring but necessary).

The plan this summer is the following.We'll see if I stick with it:

Monday
(am):
Yoga flow (poses depend on what I need at the time)
Pilates
Free weights: upper back, shoulders, triceps
(pm):
Ballet conditioning
Hip socket flexibility set

Tuesday
(am)
Cardio (45 minutes minimum)
Pilates
Yoga flow
(pm)
Ballet conditioning
Lower back flexibility set

Wednesday
(am):
Yoga Flow
Pilates
Weights: biceps, hamstrings, hip rotators
(pm):
Ballet conditioning
Quad/hip flexor/hamstring flexibility set

Thursday
(am)
Cardio (45 minutes minimum)
Yoga Flow
Pilates
(pm)
Ballet Conditioning
Hip socket/rotator flexibility set

Friday
(am)
Cardio (45 minutes minimum)
Ballet conditioning
Yoga Flow
(pm)
Rest

Saturday
(am)
Pilates
(pm)
Ballet Conditioning
Yoga Flow

Sunday (rest day)

My weight training is going to focus on endurance and definition over building muscle. And I hope to include daily meditation. :)

[IamLink]

well, i forgot what the names of the exercises so i'll just that me and my buddy sam did 3 hours worth of deltoid, bicep, and tricep workouts.

[IamLink]

Don't know all the names again so...

4 Hours of leg and back work yesterday. Surprisingly, I can already see big results in my lower back. is that normal after one day?

[Blackbat]

Right after you work out, you should feel/see what I refer to as that "pumped" feel/look, which is why alot of people enjoy weightlifting. It can be addicting.

As far as seeing muscle development after a day, it's most likely just your perception. It's possible that your back and or legs might feel or look tight for a few hours aftwards though. 48-72 hours after you finish your workout, your muscles are still in the process of rebuilding the damaged tissue which is why it's important to make sure you take in enough protein in your diet. Especially, if your goal is to build muscle and not just tone.

You will definately see some results after a couple weeks though. Good luck. :)

[Akamaz]

Two-hour ballet class today, and I moshed for about 30 minutes at a concert.

Alumette Moshes!!!!!!!!


*double swoon*

oh yeah, and i'm getting motivated enough to actually use the elliptical machine i got for christmas... I usually hit the pool every other dayish, but not really to work out, more to spend time with wifey an kiddo.

any ideas on a good schedule to try for just starting out? In the past few years o've gotten decidedly pear shaped as my former hyperactive metabolism got kicked in the teeth by Age, and i'm looking to try to get back to my "old" weight and size. I'm currently at 6'3" and around 245 pounds (my old weight was 195)

anyhoo, I havn't really excercised muchin the past 6 years aside from occasional trips to the pool and I really have no ideas as far as techniques (can't afford a gym membership/classes) so any advice would be helpful.

(i'm clicking the subscribe button on this thread, something I haven't done since the cohguru.com switch)

[Sebastian Kain]

Continued my routine of pushups and situps this morning. And Plan to do a full cardio something..since I have the day off tomorrow.

[IamLink]

Chest workout today

Same routine as before but without pushups and I added 10 lbs to all numbers for regular and inclined.

[Stan Walker]

great idea Link..i like to do the pushups to complete failure after i do all my other chest excercises it really wears out the muscle

[IamLink]

heh, we did them in a different order and wore ourselves out really quickly so we really had a hard time. my lower back is really killing me though, trying to keep it straight though. Haven't worked out my back in a long time...

[Blackbat]

great idea Link..i like to do the pushups to complete failure after i do all my other chest excercises it really wears out the muscle

I'm not really into pushups, but me and my workout partners do what's called "Burnouts". Basically, it's a flat bench press with relatively low weights. It's helpful to have 2 workout partners to quickly switch out the weights, here is how it goes.

Start out with an empty bar.

5 reps as fast as possible.

Add 2 45lbs. plates

5 reps as fast as possible.

Add 2 25lbs. plates

5 reps as fast as possible

Add 2 10lbs. plates

5 reps as fast as possible

Add 2 5lbs. plates

5 reps as fast as possible

Then you just do those sets in reverse order. 5 reps, take 2 plates off, repeat until you're back to just the empty bar. The weights and reps can be lowered and raised to suit your level. Just make sure that the total weight is well below what you're capable off. By the end, your arms and chest will be jelly. ;)

[IamLink]

Sometimes we does these things he calls "21s". They're pretty tiring.

Basically you take the plain bar (45lbs) and add 2 tens to each side. Then you do 7 full reps, then 7 half reps (upper half of stride), and 7 half reps (lower half of stride). Then 6 full reps, 6 half reps (upper half of stride), and 6 half reps (lower half of stride) all the way until you get to zero. pretty tiring but you feel the burn especially if you do them at the end of the workout.

[IamLink]

did biceps yesterday (June 22nd)

Curling
10 reps - 30 lbs
10 reps - 40 lbs
10 reps - 50 lbs

Hammer Curls
10 reps - 35 lbs
10 reps - 45 lbs
10 reps - 55 lbs

Did 21s with curling (tried it out and it feels great!) using 40 lbs.

And a few other things I can't name...

about 2.5 hours between my buddy Sam, My cousin, and myself.

[Alumette]

Okay. As mentioned in Guru chat yesterday, because of a recent little road trip, I'm totally off schedule. However yesterday I did the following:

30 minutes of high-intensity step aerobics
10 minutes of Pilates (The Hundred, The Roll-up, Single Leg Circles, Rolling Like A Ball, Single Leg Stretch, Double Leg Stretch, The Criss-cross, and Spine Stretch Forward--Josef Pilates wasn't a terribly creative exercise namer. :) )

Tricep and upper back set; mostly at 8lbs:

3 x 15 tricep curls (standing)
3 x 15 bent-over rows
3 x 15 tricep curls (lying down)

Today I did:
30 minutes of African Dance
The same Pilates set as yesterday
Shoulder set (mostly @ 8 lbs.):
3 x 15 rotator cuff thingies (don't know the name for them)
3 x 15 (each, front, back, and side) deltoid raises
3 x 15 military press

And 3 sets of tricep dips just for the heck of it: don't want to get that old lady upper-arm waggle!

I have yet to do my ballet conditioning that my PT gave me. I've been a very bad girl.

[Akamaz]

yesterday I hit the pool for a few hours with my little girl, and was able to also get in 10 laps backstroke, 10 laps breaststroke, 10 laps running (in the water, less impact than running in the ground, plus more resistance)

i'm a lil stiff today, but oh well, i've gotta drop this weight somehow.

[Sebastian Kain]

Oh yea feel the burn baby. I have lost some weight...but not a whole lot...

Continued with my routine this morning...but pushed it to 200 crunches and pumped some iron instead of pushups..

[IamLink]

Hehe, I haven't been able to get to my buddy Sam's house to work out in awhile so i've just been doing push-ups, yoga, sit-ups, and lifting my dad's girlfriend's 5 lbs weights 50 times per excercise, I've found that I can push myself to do more since I've started working out. And not just in the fitness area.

(I put both 5s in one hand, more uncomfortable but more weight, the better.)

[Alumette]

The past three days I've done some combination of step aerobics, Pilates, and weightlifting. Don't remember all the details, but I've been really motivated to work out the past few days. This damned last 5 lbs won't come off my body and it's really ticking me off. :mad:

That and, I've had this recurring inner thigh/hip socket injury from ballet that's been hurting really badly lately. :pours herself a bowl of ibuprofen and pours milk on it:

[Xanatos]

A good "cutting up" program should take about 8 weeks.

The only use for cardio for cutting purposes is to insure a negative calorie balance. However, too much cardio eats up all your muscle. Start at your baseline, then progressive cut 200 calories each week until you hit somewhere close to 1600. 1600 is the minimum! Once in that 1600 range you start to add cardio. No cardio session should last more than 20 minutes. High intensity cardio of at least 10 but not more than 20 minutes is the key. (by intense I mean, wind sprint level effort). Start at 2 - 3 sessions per week, and continue to add as needed.

Also make sure to train heavy or you'll also lose muscle mass. If you can do more then 8 reps then it's too light, and if you can't do 4 reps with good form it's too heavy.

[Alumette]

1600 calories!?!?!?! While working out?!?!?!? Gah! O.o

I suppose it all depends on individual metabolic levels. I am not an overweight person by any stretch, and during the ballet season, I usually need to take in about 2500 calories a day, just to keep up my energy; and I've got a rather petite build.

The best thing to do is calculate your BMR and then adjust your caloric intake accordingly, based on your activity level.

The other thing is, more important than the number of calories is the *composition* of calories. Obviously 1600 calories' worth of broccoli, lean chicken, brown rice, and lowfat milk is better for you than 1600 calories' worth of Cheetos.

To get "cut" (and unless I misunderstand, I assume you mean "cut" as in "possessing defined musculature with little body fat"), you need a program that includes enough cardio (and at the right intensity) to burn fat, and a strength program that keeps constant tension on the muscles being worked, to build lactic acid in the muscle, and at levels of resistance and repetition that build endurance rather than size.

[Magna Harrier]

Yeah... 1600 is a bit LOW. If I recall, the avergae guy needs at least 2000.... mine's 2100. It varies by person. But 1600 coupled with any decent workout is gonna leave you a bit tipsy after a bit.

[Xanatos]

It's the sensible minimum. The idea of a diet to help reduce body fat is that it is low in calories. If I simply said "keep ditching 200 calories per week" without posting a minimum people would essentially be starving themselves thin.

Although you do have to make sure you're eating the right kind of thing: fat free dairy, green vegetables and moderate portions of brown rice, potatoes, green veggies, etc.

Also in addition, health suppliments do help: Vitamin C, B, E, CLA, herbal fat burner, creatine, and glutamine in particular. (THESE AREN'T STEROIDS LOL)

[Krypto]

Bah. Just make sure that you don't eat *too* many carbs, that your body can't burn off. Otherwise it turns to fat.
One of the biggest things, is to stop eating fast food.

If you plan on losing weight, it's sometimes best to not eat much, or not eat at all, as long as you've got enough energy to work out. The body burns carbohydrates/sugar first, then it moves onto your fat reserves. If you eat a huge meal before you work out, the only thing you're going to be burning off is that meal you just ate.

Heh, as for my workout schedule, the past week I've been running for an hour, yesterday I did some curls and tricep workouts. It's been a while since I've worked out, heh...

[Sebastian Kain]

A repeat of everything this week for today.

[Alumette]

Pilates (Basic series)
30 min of high-intensity step aerobics
Total-body weightlifting/conditioning program

My hip has really been bothering me, so I've put a lot of my ballet conditioning on hold and have had to modify some of the above exercises. I don't know when I'll get to see my PT again so in the meantime, I've ordered a new book from a highly-respected dance kinesiologist. Hopefully the exercises in there will help, although I took Super Saver Shipping so it will be a while before it gets here. :(

And curse this last 5lbs! I've even started cutting back even more on my food! :mad:

[Akamaz]

hit the pool for some running the past week or so, (i like running in water, more resistance than air, but less impact on my joints) also swimming quite a bit. I don't have access to a real gym, just my pool in the apartment complex.

food is changing right now, as wifey just got diagnosed with Gestational Diabetes, so i'm gonna be looking at low carb foods. my wife is a fruit nut tho, so any advice on low carb fruits out there?

thanks!

[Krypto]

Aww, Gestational Diabetes sucks.

Telling a preggers that she can't eat eat food is like, holding a piece of meat in front of a caged shark. :p

[Akamaz]

you're telling me... she's really into eating healthy, lots of fruits and veggies, and now because of the high frutcose levels in most fruit, doc's are telling her "no"

[Alumette]

One thing she can do if she really loves fruit, is to eat sugar-free gelatin. This way she can get the fruit "taste" without the sugar.

I know it's not the same as real fruit, but... *shrugs*

Tomatoes are about the only low-fructose fruit I can think of off the top of my head. You might want to have her talk to her doctor though, because I know that if you eat fruit with something with lots of protein and fat in it (e.g. an apple with some slices of cheese or a shmear of nut butter), it slows down the absorption of fructose. But that's something to definitely get a doctor's okay on first.

[Krypto]

Carrying on with my workout, ran for 60 minutes, and did some weighted situps. Plan on doing more weightlifting next week. Just been doing cardio mainly.

[IamLink]

Did chest workout, same as before but +10 lbs on all weights.

[Stan Walker]

Starting today..increased wieght and lower reps..5 sets...going for a mass attack over the next 2 months.

[Akamaz]

One thing she can do if she really loves fruit, is to eat sugar-free gelatin. This way she can get the fruit "taste" without the sugar.

I know it's not the same as real fruit, but... *shrugs*

Tomatoes are about the only low-fructose fruit I can think of off the top of my head. You might want to have her talk to her doctor though, because I know that if you eat fruit with something with lots of protein and fat in it (e.g. an apple with some slices of cheese or a shmear of nut butter), it slows down the absorption of fructose. But that's something to definitely get a doctor's okay on first.
actually, there is a spice that is helping loads with the sugar issue... and suprisingly enough, it's Cinnamon. apparently cinnamon helps lower blood sugar levels, so it's splenda cinnamon toast for breakfast

[Sebastian Kain]

blows the dust off the thread

"Ahem...Yea 150 pushups and 250 situps...

[IamLink]

I continue to work out but I'm just gonna stop posting here. lol

[Stan Walker]

changed up the work out to further stimulate the muscles...one i am working on now "supposedly" puts 2 inches on your arms in 4 weeks well see how that goes

[Akamaz]

been slacking a lot. i've bene hitting the pool most days, but with som much going on i haven't even got any excercise time left. (work, getting things ready for baby stuff like that)

[sheld0n]

Well, Stan's photo in the RL pictures thread made me decide that i need to get back into shape before school, and trust me, i havent done any workout in a while.

So i started off my first day today with 60 pushups interwined with 90 situps and 80 squats.
It felt really good :)

Im planning to increase the ammount every few days. I also need to get some weights...

[MikeKAY]

Well, Stan's photo in the RL pictures thread made me decide that i need to get back into shape before school, and trust me, i havent done any workout in a while.

So i started off my first day today with 60 pushups interwined with 90 situps and 80 squats.
It felt really good

Im planning to increase the ammount every few days. I also need to get some weights...

If it is at all possible, do smaller amounts every hour instead of all at once. It makes a world of difference.

[sheld0n]

Hmm, thanks for the tip. Ill try that.

[GargoyleKDR]

My weekly summer workout routine sort of goes like this:

Monday: After work stop at the driving range for a medium (75 ball) bucket. Shoot it in under 1 hour.

Tuesday: After work meet my physical trainer at the gym for my lifting session. She has me on a 10 minute cardio warm-up, a rotating schedule of weights, crunches, core training (plank, pike leg lifts, etc.), and stair running. My trainer continually tells me I need more cardio. I've dropped 6% body fat in the past 6 months, but still have a ways to go to hit my target.

Wednesday: After work I tend to stop at the driving range for a medium bucket of balls.

Thursday: Golf league night. I play golf after work.

Friday: This is usually a non-exercise day for me.

Saturday: Sometimes a round of golf, sometimes a 3 mile walk around the park with my dogs, sometimes the driving range.

Sunday: like Saturday.

[sheld0n]

Just did another 30 pushups, 25 situps and 40 squats.

All this workout ruined my shirt! :p

http://img267.imageshack.us/img267/8700/torn5yu.jpg

Gargoyle, that sounds like a decent mix of pleasure and body improvement. I never realized that golf is a good excersise, but then, i never tried it :)

[Stan Walker]

doin good sheld...appreciate the compliments and what not but im not where i want to be..I MUST WORK HARDER! *makes note to self to lay off the brewskis* sorry not to derail thread just want to scare the sh1t outta everyone at dragon.com :)

[Sebastian Kain]

doin good sheld...appreciate the compliments and what not but im not where i want to be..I MUST WORK HARDER! *makes note to self to lay off the brewskis* sorry not to derail thread just want to scare the sh1t outta everyone at dragon.com :)

Everyone but me.

[sheld0n]

doin good sheld...appreciate the compliments and what not but im not where i want to be..I MUST WORK HARDER! *makes note to self to lay off the brewskis* sorry not to derail thread just want to scare the sh1t outta everyone at dragon.com :)

Hehe, thanks.
And im sure you will have a lot of personnal space at the con. :D

[Dr Jack Wolfe]

Today

30 min session on the treadmill
and legs in weight room before work

worked all day, but will probably swim some tonite

Tommorrow
45 mins on stationary bike
if its nice will swim at least a hour

Typical

Do a push pull routine 5 days a week in the weight room typical rotation is

Back/BI
Chest/Shoulder/Tri
Legs

I mostly do 3 sets of 20 at light weight although I will ocassionally do ladders.
Cardio is every day minimum 30 mins before my workout
15 min strech session after work out
Toeups, abs, and forearms get hit every day too.

I guess I should note I built somewhat like a brick. Very broad shoulders, thick waist, short legs ((Lucky me shortest male in my family by 5 inches and I'm 5'10")) and I'm old, so power and bulk lost their appeal. Playing ball young I used eat about 4300 calaories. Today I keep it around 2500-3000. As I age I've had to cut back to maintain.

[sheld0n]

Today i tried Mike's method, and throughout the day i ended up having done:
20 pushups 6 times = 120 pushups
30 situps 4 times = 120 situps
30 squats 3 times = 90 squats

My legs feel stiff :shinner:
I just realized that all of the excercises i do involve some stress on the leg muscles in one form or another. I guess ill need to diversify my repertoire a bit. :)

[Stan Walker]

curled 155 4 times today with strict form...STOKED!

[Sebastian Kain]

flexes

"I can take you all on! Right now! :P

[ThunderMace]

I have to do beacoup ab work before Dragon Con. It was bad enough you all got to see how f***in' fat I was at the meet up. I don't want to be embarassed again.

[Sebastian Kain]

I have to do beacoup ab work before Dragon Con. It was bad enough you all got to see how f***in' fat I was at the meet up. I don't want to be embarassed again.

Pfft you worry too much. ;)

[Alumette]

Just a note on form-- I am a total form nazi when it comes to exercise. Maybe because I'm used to having it drilled into me from ballet; but also you get so much more benefit from good form. It's *crazy* how much good form can increase your benefit, and quickly too. Not to mention the risk of injury from poor form.

Most people I've observed think they're using good form, but they're really not. I strongly encourage everyone to have at least a little time with a personal trainer if possible to get your form looked at, no matter how experienced and exerciser you are. Learning to listen to physical corrections and apply them to your own body is a pretty tough skill to master, but it really is worth it.

But that's just me being a stickler for form. :)

</soapbox>

That said, Mace, I don't recall looking at *any* of SK's meetup photos and thinking anyone was fat, so pssh to you. :P Still, if you're not happy with how you look, and want to tone up your midsection (and this goes for everyone who has that goal)--you can do a thousand situps a day and it will definitely tone your abs. But if you have some extra "padding" over the muscles, doing more situps/crunches won't help. Getting a "six pack" comes mostly from having a good diet and doing cardio. I've recently discovered that a low fat/low carb diet (a la South Beach) does wonders for getting rid of "padding" around the middle.

I don't mean to totally hijack this thread but I used to mod for a dance forum and I fielded a lot of questions about exercise and diet so it's sort of a reflex for me. ;)

Back to the topic at hand...

I have been sooooo naughty with working out this summer. Very sporadic. Granted, my foot surgery put a damper on working out the past few weeks, but that's no excuse for beforehand. And now I feel... yeah.

Not happy with the derrierre at the moment. So after this post I think I'ma do a run of step aerobics and an hour of circuit weight training.

Thanks for the motivation, gentlemen. *mwah!*

[Sebastian Kain]

He wasn't in any of the pictures Al....those didn't develop.. :(

[Alumette]

Awww. :( That's too bad SK. You'll just have to have another meetup, then! :)

Today was punishment day for me. Big time. And my hip injury is none too happy about it let me tell you.

I taught a ballet class today; the first one all summer since my company wasn't holding a summer session this year, and boy did I feel out of shape and unattractive and weak!

You see, I started the summer with the best intentions for doing my off-season conditioning, and, well... you know how it is. *sigh* I haven't been the most consistent with my exercising, but today I felt really motivated so after I taught my class I did:

(1) 20 minutes of Pilates
(2) 40 minutes of high-intensity step aerobics + abs
(3) 45 minutes of circuit weight training +abs
(4) 45 minutes of ballet conditioning +abs, + floor barre
(5) 20 minutes of yoga

After all that, at the end of the yoga, during savasana (relaxation done at the end of yoga practice), I just kinda... fell asleep. :) Had a great nap though!

I'm also back on the wagon for eating better so today I had:

(1) 12-oz whey protein shake
(2) One lowfat stick of string cheese
(3) 12 ounces of V8 juice
(4) Green salad with grilled chicken breast

Let's hope this motivation/determination lasts!

[Alumette]

H'okay... yesterday everything hurt too bad to work out. So I grudgingly took a rest day for exercise (but stayed on track for diet!).

Today it was:

(1) 20 min. Pilates
(2) 30 min. African and Afro-Caribbean dance
(3) Tricep and rotator cuff sets
(4) 20 minutes ballet conditioning (floor barre only)

I'll do some major stretching later tonight--my hips have gotten sooooo tight this summer.

[sheld0n]

Nice going, Lummy! Keep it up! :)
And *cough*nothing wrong with tight hips*cough*

So yesterday, i was told that situps are bad for your back and that instead, i should try this thing where you curl your head to your chest with holding your legs up and whatnot. I tried it, and i did feel some slight pressure in my abs, but when i was done, it felt like i didnt use up any energy at all, whereas situps felt much nicer afterwards.
I was wondering, whats your take on that, guys? Which exercise do you think i should continue, and which one forget about?

On another note, after 12 days of admittedly not very well disciplined exercise, i think ive got some visible improvements done anyway. :)
I think ill add a little cardio to the list, starting tomorrow.
This is fun!

[Krypto]

I was wondering, whats your take on that, guys? Which exercise do you think i should continue, and which one forget about?

I got a couple ideas that could help.

Well, IMO crunches are a bit better than situps. Here's a few tips. When doing crunches, never put your hands behind your head, this will only put a lot of stress on your neck. Instead, cross your arms over your chest. Also, when doing cruches, always keep your head up. Keep your chin off of your chest! :)

Don't forget to work out ALL of your abdominal muscles, just doing crunches won't work. This includes the top, bottom, and sides. When doing crunches, you can do 30-30-30s (which are pure hell, btw) where you do 30 regular cruches, 30 crunches to the right side, and 30 crunches to the left side. (Basically, all you do is get your cross your arms, and get your elbow to get as close to the opposite knee as you can.

For your lower abdominal muscles, a good workout is to lie down flat on the floor, put your hands underneath the small of your back, and bring your knees to your chest, and then upwards. Without breaking your neck. Another good workout, is to assume the same position, with your hands beneath the small of your back, and hold your legs up just a little bit off the floor. Move each leg up and down, as though you were swimming for as long as you can. Don't give up early just because it burns. Keep doing it until you physically can not do it anymore. This one is a REALLY good one, and if you do it long enough you'll REALLY start to feel the burn. :)


If you're working out at a gym, check out the medicine balls. Do decline sit-ups with the weighted ball, and turn to each side once or twice as you come up. This will be good for working most parts of your abs. Also, if that's not your bag, you can try the Pull Down machine. It's the one that you work your Lats with. (The one where it has that big bar that's overhead, and you bring it down...) Anyways, get on your knees, and hold the bar on either side of your neck and crunch down.

Those are just some exercises you can do. Feel free to switch it up every once in a while. Your body when growing muscle likes to be shocked. If you get in a normal routine for too long, your muscles are going to hit a plateau and stop getting stronger. But remember, if you're going to do weighted situps, only do them a few times a week. Your abs are muscles just like your biceps, and need rest too. I'd also refrain from regular crunches the next day.

[Krypto]

If it is at all possible, do smaller amounts every hour instead of all at once. It makes a world of difference.

I don't really agree with this, based on one principle, and that is that your muscles get the most benefit when they are fatigued. That's why it's always encouraged when doing bench press for example, to give that last bit of extra effort, when your arms are burning and you cannot possibly lift the weight on your own, and you have to have your spotter help you because that's when your muscles are getting the most benefit. That's an example using bench press, of course, but the same principle applies to everything else. Doing 90 crunches, 9 every hour is not going to be as effective as 90 crunches all at once.

[Krypto]

Also, Sheldon, what are you looking to do?

Do you want to just tone your muscles, or are you looking to BUILD muscle?

[ThunderMace]

Tonite my psuedo powerlifting routine: 7 sets of bench presses (6 reps) @ 240 lbs. ; 7 sets of Hack squats (8 reps) @ 320 lbs. ; 7 sets of deadlifts (6 reps) @ 250 lbs. Also 200 crunches and back flexor exercises to finish up.
Been doing cardio all week, needed a day of change.

[sheld0n]

Whoa, thanks, Krypto!
I didnt expect such a detailed responce, or to get it so soon! :)
And i was hoping to build some more muscle, generally. Tomorrow ill start cardio for some more definition as well, tho.

[Krypto]

Well if you're looking to build more muscle, I would suggest low rep, high weights. Doing low-weight, high reps is what you want to do if you're looking to tone, but it's not very effective in actually building muscle. (Just don't injure yourself by trying to lift too much)

If you're looking to build more muscle, be sure to get a lot of protein. If you don't want to spend the money on protein shakes and all that stuff, tuna is one of the best sources of protein and it's low in fat. :)
And don't neglect your carbs. Just because low-carb diets are a fad doesn't mean they're bad for you. On the contrary, carbohydrates are what gives your body the energy it needs to work out. It's when people *dont* work out, and eat a lot of carbs, that the excess carbs turn to fat.

Eat your fruits and vegetables, etc. Basic dieting tips, I'm sure everyone knows. Fast food is bad. If you drink pop, I'd recommend getting used to diet, especially if you're trying to work on those abs. :)
I've also heard that drinking pop can hinder muscle development, but I'm not really sure if that's true or not. Probably just a "locker-room-legend". :p

[sheld0n]

Yeah, i got the food bit down pretty well, thanks. :)
And thank you for all the tips, ill definitely keep them in mind!

[Krypto]

Not a problem. I just wish I were more disciplined so that I could put them all into practice more often. Though I've been pretty good as of late.

[Krypto]

Ok, yesterday(tuesday) I did Bicep/Tricep workout. Strangely enough, after a lapse of about a year, and just recently lifting again, my biceps are stronger than they were when I was working out every day when I was in High School. Wish I could say the same for my pecs, though. :P

Did 3 sets of 6-8 Bicep Curls, then moved on to my 2 sets of 8-10 Tricep workout using the curl bar as well. After that, I did Hammer Curls, 2 sets of 10.(by then, they were burning :cool: ) And finished off with some dips.

[Alumette]

Lastnight I did 30 minutes of ballet conditioning, plus a run of tricep and rotator cuff sets, squats, abductor/adductor lifts, shoulder press, lat pulldowns, and ab work.

I have been doing a Pilates series every morning.

A word on Pilates: IMO there is *nothing* better out there for strengthening the abs. The most important thing with Pilates is form. I'll say it again: the most important thing with Pilates is form. So if you can, get together with a certified instructor a few times to get good form down and learn the basics. Also, with Pilates, you shouldn't feel like you're really exerting. The benefit sort of creeps up on you.

Shel, your ab exercise you mentioned sounds kinda like a Pilates exercise called a Rollup. Maybe that's why you didn't feel like you were "working." I dunno. The ab tips given here are good though. Another one I like to do is called "climb the rope":

(1) Lie on your back, abs engaged, back neutral and relaxed. Legs should be straight in the air, crossed at the ankles (don't lock the knees). Keep your legs and hips still for this exercise.
(2) Reach up with one arm and shoulder towards the opposite heel, and then without going back down, do the same thing with the other arm. Keep alternating your arms like that. It should look/feel as if your arms are climbing a rope. :) Good one for the obliques.

And a word on low carb diets. I agree that they are faddy and trendy. Carbs are definitely good for you and your body needs them, especially if you exercise a lot. The trick is to eat whole grain carbs, not processed, simple carbs. So the carbs in things like whole-wheat spaghetti, broccoli, and oranges are far better for you than the carbs in things like white bread or bleached pasta.

Personally, I have to watch my weight in my profession. In the pictures I posted, I'm actually a tad too heavy (but only just; maybe 5-8 lbs. or so), for ballet. My AD is more interested in having healthy dancers rather than "thin" dancers, though; which is a good thing. After having struggled with body image baggage and eating disorders and the whole bit for my whole life, I found a way of dealing with food that works for me, and it was largely based off the South Beach diet. I was *very* skeptical of it at first, because I was lumping it in with Atkins (which is just *scary* bad for you) and others. But my mom, who is a medical professional, suggested I look into it.

I did, and it seemed to make sense. Some parts of it don't work for me because of the demands I put on my body. I learned years ago to calculate my BMR and all of that, so I know how many calories I need in off-season and on; and also which foods are good for me for rehearsal, or just before class, or during a performance run. So I combined this with some South Beach ideas and figrued out a plan that works for me.

I guess the point of all that is, it's most important to find a way of eating that leaves you energized, strong, resistant to disease, feeling happy/satisfied, and helps you reach or maintain a reasonable goal weight for your lifestyle. I know that during Nutcracker I will eat more carbs than usual, even stuff that's a "South Beach no-no" simply because that's what I need to get through the run. And truthfully, during those times when I'm dancing 30 hours per week and giving 110% for all of it; on top ofteaching high school full time, I can afford to eat a little white rice and not feel bad. :)

Plus the sushi place down the street from the theatre is divine. ;)

Krypto, I find it interesting that you say your biceps are stronger after a lapse. I find that for me, too, taking an extended break helps my body sort stuff out and sort of recalibrate. Or, my head has time to clear (kind of like clearing the cache on a computer), and my mind is then more receptive to the movement and I end up working smarter. I dunno.

I really do think the human body is the most amazing machine on earth and I love seeing what mine can do. :)

Oh, and tonight's workout will just be yoga (did Pilates this morning though). I had a brutal day, came home in tears; and pretty much just need to chill out, do some downward-dog, have a little tea, and go to sleep. :)

I'll stop babbling now.

[IamLink]

Well, i killed my triceps by working them 5 days straight, I'll be laying off for awhile, lol

[ThunderMace]

You should always rest a body part a day after working it really hard, Link.
Tonight: Elliptical for 45 minutes, Crunches (20 x 8 sets)
Also did some shoulder work;
Shrugs: (200lbs x 6 sets x 10 reps)
upright rows (6 sets x 40 lbs)
Also did some dumbell curls, (6 sets x 25 up to 55 lbs)

[Magna Harrier]

I have noticed that if I give myself a few days rest, I really feel some improvement that next day. It's usually pushups.... if I give myself a few days off to adjust to an odd work schedule (and the sleep, or lack thereof, that comes with it), I can push out my usual amount with almost no issues after I start again.

Most of this is due to the fact that the acids that build up in muscle tissue after frequent use (the ones that make you feel "tired" or "weary" in those areas) have been flushed out of your system.

And a good massage will do WONDERS to get them out, too. :D

[Krypto]

(1) Lie on your back, abs engaged, back neutral and relaxed. Legs should be straight in the air, crossed at the ankles (don't lock the knees). Keep your legs and hips still for this exercise.
(2) Reach up with one arm and shoulder towards the opposite heel, and then without going back down, do the same thing with the other arm. Keep alternating your arms like that. It should look/feel as if your arms are climbing a rope. Good one for the obliques.

Sounds nasty!

This sounds like a good one to try.

[Krypto]

Well, i killed my triceps by working them 5 days straight, I'll be laying off for awhile, lol

You should always rest a body part a day after working it really hard, Link.

If not more.

[Kinetix]

A friend inspired me to kind of get my life together.

I'll be starting cardio and weight work.

I'll make a plan sometime soon.

[Krypto]

Hey Kinetix, if you're serious about it, just don't give up. Sometimes you'll wake up and think "I don't want to go to the gym today, I'll do it tomorrow". Go to the gym, you'll feel better. :)

[Stan Walker]

yesterday
6 sets standing barbell curl 145lbs 6 reps
6 sets (each arm) preacher dumbell curl 55lbs 6 reps, ended 35lb dumbell preacher curls till exhaustion.

Narrow grip bench press(triceps only) 6 sets 255lbs 6 reps
Cable tricep press 150lbs 6 sets 6 reps, ended 75lb cable tricep perss till exhaustion.

20 min olyptical machine
5 min ab workout

[Alumette]

20 min Pilates yesterday and today.

School has been wiping me out lately; just had a few really exhausting days. Hope to get back on the wagon soon. Maybe with the weekend.

[sheld0n]

A word on Pilates: IMO there is *nothing* better out there for strengthening the abs. The most important thing with Pilates is form. I'll say it again: the most important thing with Pilates is form. So if you can, get together with a certified instructor a few times to get good form down and learn the basics. Also, with Pilates, you shouldn't feel like you're really exerting. The benefit sort of creeps up on you.

Shel, your ab exercise you mentioned sounds kinda like a Pilates exercise called a Rollup. Maybe that's why you didn't feel like you were "working." I dunno. The ab tips given here are good though.

So youre saying the fact i dont feel it doesnt mean its not working?
Thats good to know. I guess ill stay with it then.
Though i am a little worried about my form, im not exacly sure if im doing it right, since it wasnt shown to me by an instructor, but someone who just saw an instructor do it.
And now that you told me the name of this exercise, i can go look it up on the net. So thats cool. Thanks. :D

Another one I like to do is called "climb the rope":

(1) Lie on your back, abs engaged, back neutral and relaxed. Legs should be straight in the air, crossed at the ankles (don't lock the knees). Keep your legs and hips still for this exercise.
(2) Reach up with one arm and shoulder towards the opposite heel, and then without going back down, do the same thing with the other arm. Keep alternating your arms like that. It should look/feel as if your arms are climbing a rope. Good one for the obliques.

Ill try it out tomorrow first thing in the morning. :)

After having struggled with body image baggage and eating disorders and the whole bit for my whole life, I found a way of dealing with food that works for me, and it was largely based off the South Beach diet. I was *very* skeptical of it at first, because I was lumping it in with Atkins (which is just *scary* bad for you) and others. But my mom, who is a medical professional, suggested I look into it.

Ive been going on Montignac's diet for a while now, and its the one that got me to lose 77 pounds (well, i did some cardio too). South Beach diet seems kinda similar to it. Montignac's diet is based on eating stuff that doesnt generate a lot of glucose, to put it simply, but it looks like you end up eating/not eating the same things as in South Beach.


I guess the point of all that is, it's most important to find a way of eating that leaves you energized, strong, resistant to disease, feeling happy/satisfied, and helps you reach or maintain a reasonable goal weight for your lifestyle.

Couldnt agree more. Call me geeky, but what really helped me losing weight was looking at food as if they were potions in an RPG. What is a more logical choice, something thats just tasty, or something that gives you +5 to strenght? ;)

Krypto, I find it interesting that you say your biceps are stronger after a lapse. I find that for me, too, taking an extended break helps my body sort stuff out and sort of recalibrate.

Me three. But i always thought im just imagining things, heh.

[Sebastian Kain]

Oh I've been so slacking.. :(

[IamLink]

Not me, -flexes and passes out from exhaustion- Oh wait, shouldn't I be at school? lol

[Sebastian Kain]

200 situps and pushups.

[IamLink]

Well I injured my shoulder somehow so I'm going to be forced to stop working out upper body...-_-

[Sebastian Kain]

Oh god, I've dropped the ball. And apparently all of us are getting fat. I picked up some weights and started lifting again yesterday.

[IamLink]

Getting body fat % and weighed tomorrow, I suppose I'll post the info here. Bench max in class today. Pushed myself to 160 lbs. Slowly but surely i'll hit 185 ^_^

[Stan Walker]

Im hoping..back pain and all to be back in the gym on sunday..chiro said not to work lower body so chest and arms it is for now :(

this is gonna hurt...

[Sebastian Kain]

Brings the thread back from the brink of the abyss


Holiday season is in full swing, that means the dreaded time of putting on those extra pounds.. :look:

[IamLink]

Going to start a new workout that I found on the internet... Here's what it entails.

----------------------------------------------------
All excercises using heavy weights and 8 or under reps.

Monday - Chest Day:
Bench Presses (Flat, Incline, Decline) - 3x 6, 4, 4 reps
Flyes (Flat, Incline Decline)
Pullovers (For Serratus)

Tuesday - Back:
Chins
Pull downs
Rows (Barbell, Dumbbell, and 1 arm dumbbell)
Deadlifts - 3x 6, 4, 4 reps
Hyperextensions
Good Mornings

Wednesday - Legs:
Squats (All Variations) - 3x 6, 4, 4 reps
Leg Press
Leg Curl/Extension
Lunges
Deadlifts (SL and Regular)

Thursday - Arms:
Curls (all variations)
Triceps Kickbacks
Triceps Presses
Triceps Extensions
Dips

Friday - Shoulders/Traps:
Upright Rows - 3x 6, 4, 4 reps
Military Press
Clean and Press - 3x 6, 4, 4 reps
Shrugs
Arnold Presses
Dumbbell Presses
Front Raises, Lateral Raises, and Rear Lateral Raises

Mix in Abs with workout every 3 days.
----------------------------------------------------
Credit for workout goes to Ryan Mclane on the BodyBuilding.com website.

I looked for a workout that would fit my body type and came up with this. It's all stuff that I can do with the equipment I have. Designed to hopefully put on more muscle and mass. (If I can force myself to eat more protein that is ^_^ ) I just got a bottle of Creatine from my buddy Sam and I'm going to try and cut down on how much Coke I drink.

Let me know of any suggestions or criticisms you have.

[Sebastian Kain]

Hahaha. You'll be throwing houses like Thundermace in no time Link. :lol:

[IamLink]

The back workout is BRUTAL!!! My lower back is usually sore for atleast 3 days.

[ThunderMace]

I wore my Statesman/City of Heroes T-Shirt to the gym yesterday. My bench press went from 320 lbs. to 3200 lbs.!
I highly recommend wearing your superhero shirts to the gym :D

[IamLink]

lol, I'll wear my Batman shirt next time!

[Tarberetta]

Well...I've lost 20 pounds since I started my new job...that count? :tarby:

[Tarkenchi]

Bowflex comes tomorrow.... :D

[Sebastian Kain]

I wore my Statesman/City of Heroes T-Shirt to the gym yesterday. My bench press went from 320 lbs. to 3200 lbs.!
I highly recommend wearing your superhero shirts to the gym :D

You forgot to mention that funky beer you normally drink. ;)

[Sebastian Kain]

Well...I've lost 20 pounds since I started my new job...that count? :tarby:

Of course it counts. :)

[Bitter Babe]

Bowflex comes tomorrow.... :D

Which one did you get Tark? I have the Ultimate 2, came in about 8 boxes with lots of pieces.

[Grae Knight]

Tough workout this morning....1 Loaded Omelet Biscuit and 1 Bacon, Egg and Cheese biscuit with a mega sized coffee...*pant* *pant* now that was rough but I was able to power through it.

[sheld0n]

Ladies and gentlemen, we have progress!
Did a lot of swimming in the past few months, it seems to have paid off. :D

http://img354.imageshack.us/img354/3816/opensmall3ir.jpg

[Blackbat]

I can't imagine what your neighbors must be thinking. Seeing you out in some freezing weather, with your shirt off while doing some ninja posing.
;)

[sheld0n]

Actually, its far worse than you may think. There's a church right in front of our house. :P

[Grae Knight]

Ladies and gentlemen, we have progress!
Did a lot of swimming in the past few months, it seems to have paid off. :D

http://img354.imageshack.us/img354/3816/opensmall3ir.jpg

Wow you found a Katana in the pool? Cool!!

[sheld0n]

Actually, i got it from Mars, but thats a whole different story.

[IamLink]

"Get yo ass to Mars!"

[Sebastian Kain]

Ladies and gentlemen, we have progress!
Did a lot of swimming in the past few months, it seems to have paid off. :D

http://img354.imageshack.us/img354/3816/opensmall3ir.jpg

So Sheldon...Hilander much? ;)

[IamLink]

3 scoops of creatine was too much... :barf: :barf: :barf:

[IamLink]

Anyone have any ab workouts they wouldn't mind sharing? I'm doing Frog Kicks and Crunches but it's getting boring and I need something to spice up my workout. Any help is appreciated.

[Jade]

Alright, so i've picked up my workout routine. I did one Tae Bo Class, 45 minutes of cardio on the bike, 50 situps, and then 50 side situps (workin on them love handles :) ). I want my 6 pack back, and look sexy as hell for the summer. This is going to be my daily workout. Anyone else still working out hard?

[Sebastian Kain]

Anyone else still working out hard?

After being able to compete with Stan in an arm wrestling match, I plan to get myself together. :)

[Grae Knight]

1 breakfast croissant and a pound of bacon...oh yeah 2 cups of coffee

[Enlightened One]

Bowflex Elite, twice a week. Hoping to up to three sessions, it would help a lot.

Aerobic rowing - 1 x 100 65lbs

Leg Extensions - 3 x 10 45lbs

Reverse Leg Extensions - 3 x 10 45lbs

Incline Bench Press - 3 x 10 65lbs

Seated Bicep Curls - 3 x 10 65lbs

Seated Reverse Bicep Curls - 3 x 10 65lbs

Incline Chest Flys - 3 x 10 65lbs

Tricep Pushdown - 3 x 10 45lbs

Seated Lat Pulldown - 3 x 30 65lbs (20, then reverse grip for 10 each)

Reverse Seated Lat Pulldown - 3 x 30 65lbs (20, then narrowed grip to hit center back for 10 each)

Internal Rotation Shoulder Rotator Cuff - 3 x 10 50lbs (inbetween Trunk Rotation)

Trunk Rotation - 3 x 10 50lbs (inbetween Int. Rotation Shoulder Rotator Cuff)
(I alternate between them, doing one set of ten IRSC, then one TR, etc.)

Seated Lat Rows - 1 x 50

Crunches 1 x 30 25 lbs

Seated Hip Addution - 3 x 10 50lbs (right)
Seathed Hip Abduction - 3 x 10 50s (left)
Seated Hip Addution - 3 x 10 50lbs (left)
Seathed Hip Abduction - 3 x 10 50lbs (right)

Resisted Punch - 3 x 30 30 lbs(1 set for each angle; middle, upper, lower "punches")


In addition to this, on the off days I tend to try to throw down some judo exercises (pun intended) like pushups, some judo moves I can't remember the name of - rocking motions on the stomach and back using stomach muscles. And crutches for kneeups leaning against the wall.

I also work a outdoor/indoor job that has me pulling/pushing/lifting often, so it's not like I'm couch potatoing it just because I'm not riding the 'Flex on the off days. :)

Do need to add more aerobic stuff to it though.

[Blackbat]

1 breakfast croissant and a pound of bacon...oh yeah 2 cups of coffee

Damn, you're hitting those weights hard man. :chuckle: