What's your exercise routine? - Tilted Forum Project Discussion Community

UKking · 08-16-2008, 06:26 PM

Over the last few months I've been trying to get myself more in shape. My BMI puts me right smack in the middle of normal so I'm not trying to particularly lose weight, just turn fat into muscle and become a little more athletic. If I'm honest, it's the vanity thing, that stereotypical 6 pack dream!

I'm not gym member so I don't have access to anything like that so have had to improvise a little bit. I got a second hand 'stepper' machine, and a set of free weights.

I start with 20 minutes on the stepper as a cardio base, to work up a sweat and loosen up a bit. Then I do some light stretching of my legs and arms (quads, touch toes and hold, arm over and hand between shoulder blades...). I'll follow that with 200 crunches, hands on the back of my neck and legs in the air with ankles crossed. Then a minute of 'the plank' (holding a press-up initial position to work core muscles), followed by three sets of weight exercises for my biceps, triceps and back. I then repeat the crunches, plank and weights, and finish with a hard stretch out.

I was doing this every other day, but I'm now trialing it every day to see what difference it has on me. It doesn't take more than 30-35 minutes, with maybe the odd minute between different parts. Now and again I increase the number of crunches (when I first started I was doing 50 in my whole workout).

soma · 08-16-2008, 06:30 PM

When I did exercise regularly, I went to the gym on mon, wed, fri for 1-2 hours of working out.

Now days, I'll take out my bike to the lake and ride around (about 10 miles from house to lake, around lake, and back).

snowy · 08-16-2008, 06:34 PM

I am not a person who can keep an exercise routine for very long, and I don't care for working out in a gym. Instead, I make sure to get in a bike ride every day for at least 20 minutes. I also use my bike/feet as my main modes of transportation. In fact, right now I'm off to go on a walk with my sweetie. I find it's a much more pleasant way of staying fit and gets me out in the real world. The only real exercise routine I do is finding time every day to do yoga. It's centering and keeps me limber. I also play Ultimate Frisbee every week with my rec team.

lotsofmagnets · 08-16-2008, 06:44 PM

pretty much the occasional sex. and climbing the odd mountain.

Willravel · 08-16-2008, 07:16 PM

Today was simple enough. I stretched upon waking. I ran from about 8am to 9am. It wasn't consistent—just some jogging, then sprinting, then walking.

After lunch was digesting, I headed over to the gym and did some upper body: incline dumbbell press, bench dumbbell flies, lying dumbbell triceps extensions, one-arm dumbbell row, preacher curls, lat pull-downs, seated dumbbell military press and then some fitness ball core training. I'm not sure it was all in that order, but I definitely did the core last. I finished up with a cool-down jog and then some stretching.

Tomorrow I'll do lower body.

thingstodo · 08-17-2008, 06:21 AM

I commented on this at: http://www.tfproject.org/tfp/tilted-...get-older.html

Halx · 08-17-2008, 07:45 AM

Mine consists of chasing a basketball around a court and occasionally putting it through a hoop.

mixedmedia · 08-17-2008, 08:00 AM

Yoga.

I was going to the gym, but I had to cancel my membership recently to cut back on expenses.

What I would really love to do is get bikes for myself and my daughter so we can ride together. There's a great bike trail very close by.

PlanG · 08-17-2008, 08:37 AM

I do free weights, mostly dumbells.

My warm up is 10mins on a treadmill, 30 secs 10-12mph, then down to 6mph for a minute, and repeat.

I'd recommend chin/pull ups, dips and push ups.

With the following exercises I select a weight which allows me to do two sets 8-12 reps, where my failure point (last possible rep) is within that zone.

Dumbbell Fly

Dumbbell Bench Press

Dumbbell Arnold Press

Dumbbell Lying Rear Delt Row

Dumbbell Lunge (needs quite large weights)

Then the others I do (non-weighted)
Weighted Twisting Crunch

Weighted Triceps Dip (unweighted - I'm no machine!)

Weighted Chin-up

Weighted Pull-up

Superman

I have these exercises split between two days, so I don't focus too much on one group in one go. I have a rest day in between

Tully Mars · 08-17-2008, 08:40 AM

Usually I lift 2-3 days then take a day off and walk. I walk to the gym and then walk my dogs, when not walking the dogs I walk at a rapid pace. It's not uncommon for me to pass joggers while walking. I'd jog too but my knees simply do not like it. In total I walk no less then five miles a day, at least 5 days a week. On days I don't lift I walk twice, or 10 miles. I was doing a cycle of chest and arms then legs, then back and abs- each on separate days. I've cut back since having dengue fever, which was completely unpleasant and I don't recommend it. It's left me weak and run down. In talking to locals this low energy thing might last up to two months. So currently I'm doing a cycle of upper body then lower body then a day off and walking. I am back up to five and ten mile walks but the amount I'm lifting is still lower then it was before becoming ill.

On a side note- after living here about 8 mos. I started having people, also on their way to the gym, stop me on my walk to the gym and ask if I wanted a ride. Luckily by the time that started happening I knew enough Spanish to politely say "No, I'm walking on purpose as part of my work out, But thank-you for asking." The cultural differences have been as hard as being separated from family and friends (ok, mainly friends.) It's really easy down here to insult someone with out even trying.

highthief · 08-17-2008, 09:32 AM

Weight training 3 days a week for about 45-60 minutes per session, run 3 or 4 times a week between 5 and 15 KM, and play a given sport once a week depending on the season - usually go back and forth between baseball and soccer.

kurty[B] · 08-17-2008, 09:39 AM

I currently have nothing better to do than workout.

I decided I HATE running, and in the past have always done cycling, or elyptical for workout routines, and decided this time around I would run.

I'm currently running 3-4 miles a session 4 times a week. One day a week I ride a bike for an hour. I do three weight lifting routines a week. One day is chest and triceps, another day is back and shoulders, and another is legs and abs. I've learned that my old habit of doing ab workouts 4 times a week was actually overkill for them, and have cut it down to once a week while hitting the rest of my body throughout the week. I have seen more improvement in the last month in my core than in a multi-month span of time in previous workouts.

In the coming months I'll be adding weighted stair climbing, and HIIT training to my cardio routines, plus probably one more day of weight training.

Its good to point out, that I currently have nothing better to do than work, workout, and read. When I return stateside I imagine I'll cut back to cycling most of the time, but I'm planning to get a set of free weights and install a chin-up bar so I can keep some sort of weight training routine.

Tully Mars · 08-17-2008, 10:02 AM

Quote:

Originally Posted by kurty[B]

I currently have nothing better to do than workout.

I decided I HATE running, and in the past have always done cycling, or elyptical for workout routines, and decided this time around I would run.

I'm currently running 3-4 miles a session 4 times a week. One day a week I ride a bike for an hour. I do three weight lifting routines a week. One day is chest and triceps, another day is back and shoulders, and another is legs and abs. I've learned that my old habit of doing ab workouts 4 times a week was actually overkill for them, and have cut it down to once a week while hitting the rest of my body throughout the week. I have seen more improvement in the last month in my core than in a multi-month span of time in previous workouts.

In the coming months I'll be adding weighted stair climbing, and HIIT training to my cardio routines, plus probably one more day of weight training.

Its good to point out, that I currently have nothing better to do than work, workout, and read. When I return stateside I imagine I'll cut back to cycling most of the time, but I'm planning to get a set of free weights and install a chin-up bar so I can keep some sort of weight training routine.

Can you expand on HIIT? I've heard multiple examples with multiple results/opinions from multiple sources. I had one guy tell me he was seeing more visual results from doing 4 and 8 minutes routines then he did doing an hour. I've also had people tell me it's latest load of BS used to get members in the front door of the gym and out the back in the shortest amount of time possible.

Any info would be appreciated.

Also keeps us posted as to how it works for you if you have time.
-----Added 17/8/2008 at 02 : 06 : 23-----

Quote:

Originally Posted by PlanG

I have these exercises split between two days, so I don't focus too much on one group in one go. I have a rest day in between

Looks like a lot of good info there, thanks.

When you say you have them split between two days are you saying you work out two days then rest one? Or do you do one of the workouts and the rest a day then do the other?

kurty[B] · 08-17-2008, 10:18 AM

The reading I have done is it is a matter of getting your heart rate WAY up for two-three minutes, resting for one-two minutes and doing it again. From what I have read, and the routine I am going to pick up involving HIIT, the first week I'll be shooting to get a heart rate of 173 bpm during the high intensity portion (90% of my "max" heart rate for my age; which is 220 - your age). I CAN'T get my heart rate that high on a bike no matter how hard I try. I can barely reach it on an ellyptical. Running, just below an all out sprint gets me there in just a few seconds. I plan to buy a heartrate monitor when I do HIIT training.

To break it down even more. I plan the first week I do it, to do it 3 times a week, getting my heart rate up to 90% for two minutes at a time, with one-two minutes rest in between, and 4 high-intensity "sets" during the workout. I plan to warm-up for 5 minutes before, and cool-down for 5 minutes afterward. Total time doing it, 25 minutes. What I find funny are gyms who would be using it to get people in and out? It's something that you can do on your own without a gym membership? After the first week, the heart-rate target I'll go for is 95%, then up 5% each week, maxing out at 110% (it seems impossible to get your heart rate up that high, but supposedly after doing it for so many weeks it is possible to).

I'll let you know how it goes.

simonrex22 · 08-17-2008, 12:42 PM

Ive been having luck with these two eating techniques. First you wanna eat 6 times a day. 3 meals and a snack in between each. This is better because it keeps your metabolism going all day. Mens Health magazine describes it as, your metabolism is like a fire, you wanna keep putting the logs on to keep it going. And Second, if you need a snack after a workout make sure it is more protein and not carbs. I just finished working out and had a carrot with peanut butter on it and i can feel my stomach burning it into energy.

snowy · 08-17-2008, 01:48 PM

Quote:

Originally Posted by kurty[B]

What I find funny are gyms who would be using it to get people in and out? It's something that you can do on your own without a gym membership? After the first week, the heart-rate target I'll go for is 95%, then up 5% each week, maxing out at 110% (it seems impossible to get your heart rate up that high, but supposedly after doing it for so many weeks it is possible to).

I'll let you know how it goes.

One of the women's fitness magazines I read had a HIIT routine involving an ordinary bicycle or just plain running, so you don't need a gym to do it; I've done it with my bicycle. Works pretty well, actually, and it's more enjoyable than the gym.

Tully Mars · 08-17-2008, 01:48 PM

Quote:

Originally Posted by kurty[B]

I'll let you know how it goes.

Please do.

I've become somewhat of a minimalist of late. I rarely buy new stuff. I used to buy the latest cell, laptop, GPS etc... I've gotten to where I buy the bare min. of everything. Currently my cell makes and rec's phones- period. I'm sure if I were still in the states I'd have a iphone. Hell, I used drinking water jugs as weights when I first got here, want more weight for squats? Add more water. Pour some out for curls.

But if this is effective I'd pony up for the HR monitor.
-----Added 17/8/2008 at 05 : 52 : 53-----

Quote:

Originally Posted by onesnowyowl

One of the women's fitness magazines I read had a HIIT routine involving an ordinary bicycle or just plain running, so you don't need a gym to do it; I've done it with my bicycle. Works pretty well, actually, and it's more enjoyable than the gym.

Well it's the internets ya know- you can get all kinds of opinions. At times vast numbers of differing "facts" on differing subjects. I really haven't looked into that much. I like the sound of something you can do on your own.

Eweser · 08-18-2008, 08:34 AM

I try to go four days a week, but I don't always make it.

Mon & Thurs - chest, shoulders, triceps, abs
Tues & Fri - quads, hamstrings, glutes, lats, biceps, calves, abs

I was running on the treadmill 30 minutes to 1 hour (depending on the amount of time I had) but it was hurting my knee so much that I wasn't able to finish, so I tried the elliptical. I had tried it earlier and it hurt my hips. I think maybe I was on one that the stride was too long for me. The new machine works great, so I have been using it with no pain.

digme · 09-02-2008, 02:22 PM

I try to run 5 times a week. I need to start doing some strength work, but its just easy to run and call it good.

abaya · 09-02-2008, 02:50 PM

Ktsp and I try to get in the gym at least 2-3 times a week. Usually I start off with cardio--at least 20 mins, treadmill or elliptical (when I was training for the 10k and running 30-60 mins, I did elliptical on my cross-training days). Then I switch to weights, usually to the dumbbells first, since I am rather intent on maintaining my biceps

... then I do leg and arm weights before heading up to the stretching area. There, I do at least 60 push-ups, followed by at least 100 sit-ups, and then stretch everything out until I feel like a limp noodle. It always, always feels so good to go to the gym.

canuckguy · 09-02-2008, 03:23 PM

I cycle every day if possible only breaking for bad weather. In the winter I go to the soul destroying gym and work out there. I hate working out, but love cycling!

cadre · 09-02-2008, 03:46 PM

Quote:

Originally Posted by onesnowyowl

One of the women's fitness magazines I read had a HIIT routine involving an ordinary bicycle or just plain running, so you don't need a gym to do it; I've done it with my bicycle. Works pretty well, actually, and it's more enjoyable than the gym.

I use HIIT as part of my cardio and I can tell you that if you haven't been training your heart you won't be able to do full HIIT right off the bat. I'd make sure you are in at least decent shape before starting HIIT, and by this I mean, don't just pick it up and start doing it unless you've been doing cardio consitently. Basically, I do a 20 minute work out with HIIT, and I don't bother monitoring my heart rate. I've got a pretty good idea of what my heart rate is based off how hard it is for me. I warm up and then do intervals of jogging and sprinting. 2-3 minutes sprinting, 3-4 minutes jogging. Start out with less intervals, three maybe, and work up from there. Just a warning for those of you thinking about trying HIIT, it can easily be a waste of time or do more bad than good. Also, I wouldn't recommend doing HIIT all the time for your cardio, I do it for a couple months and then take a break.

To answer the OP, I'm currently reworking my routine to fit into the fall semester but here's what I was doing. I'm at 18% body fat for right now and I'm slowly gettting down to my goal of 15% (low for a woman, but it works for me). I have also been reworking my exercises to increase my endurance and other things for the road racing I've been getting into. My usual week goes like this:
+Cardio 3 days a week - HIIT mixed with long distance runs and biking.
+Weight Lifting 3 days a week - Mostly free weights, lower body and upper body on separate days.
+And the most important thing of all: I eat healthy! Seriously, you'll never have a six pack unless you eat well.

World's King · 09-02-2008, 03:50 PM

12 ounce curls.

Xazy · 09-02-2008, 04:11 PM

Just started bike riding, and going to gym hopefully will be 3 times a week doing cardio only for now.

ryfo · 09-02-2008, 05:49 PM

I go to gym 5 times a week Mon and Fri at least 1 hr cardio Tues and Thurs 1/2 hr cardio and 3/4 hr weights and abs then Saturday I have a personal trainer for an hour, we mix it up and discuss the coming weeks workouts Its easy to go during the week cos Saturdays a killer if I have been slack during the week

paparora · 09-02-2008, 06:13 PM

I run 3-5 miles 3x a week. Planning on adding some 6 milers and 7 milers to my routine soon as I get up to that level. Lift on the same days as I run. The workout I use consists of simple, compound movements. Squat|Bench Press|Deadlift, and Squat|Press (Shoulder)|Power Clean (pm me if u want details).

I am also going to add swimming to my routine so I workout for a total of 5 or 6 days. I used to be 190 pounds and now I am down to 170. I have mainly been running so I have developed more a skinny, long physique. I have recently started working out so hopefully that should change in another 2 or 3 months. Plus swimming is an anaerobic exercise so that should also help develop my fast twitch fibers [along with weightlifting].
-----Added 2/9/2008 at 10 : 15 : 15-----
3/4 hr weights...wtfff, plz dear God..tell me thats not for one day.

In general, the optimal length (mentally and physically) for any workout should be less than one hour.

drag0nmanes · 09-02-2008, 06:54 PM

The only working out that I actually do is a small chest/arm routine once a week. Bench, incline, tricep pull downs, flys and curls. It's more of a maintenance routine then anything else. Otherwise I stay in shape through work, hucking boxes and going up stairs all day long keep me in decent shape. Makes the whole workout routine easy when you have to do it to get paid.

abaya · 09-03-2008, 01:08 AM

Quote:

Originally Posted by paparora

3/4 hr weights...wtfff, plz dear God..tell me thats not for one day.

I believe he means "three-quarters of an hour," as in 45 minutes... not 3-4 hours. Same with the "1/2 hour"--it's 30 minutes.

ryfo · 09-03-2008, 01:45 AM

yes abaya you're right .... sorry for the confusion:-)

Iliftrocks · 09-03-2008, 04:57 AM

Usually a 15 minute walk, or two at work. If the weather is good.

2 or 3 times a week, go to the gym and do some light cardio, than lift weights, usually bench, squats, deads, and some assistance work. Not usually in the gym for more than 1.5 hours.

Other than that some stretching and whatever else I can get into, running around and taking my daughter to all her dance classes.

I am thinking of taking some boxing classes, my regular cardio isn't cutting it, and my knees don't let me run anymore.....

UKking · 09-03-2008, 06:09 AM

Quote:

Originally Posted by Tully Mars

Can you expand on HIIT? I've heard multiple examples with multiple results/opinions from multiple sources. I had one guy tell me he was seeing more visual results from doing 4 and 8 minutes routines then he did doing an hour. I've also had people tell me it's latest load of BS used to get members in the front door of the gym and out the back in the shortest amount of time possible.

HIIT can be done anywhere. People can do HIIT with running, cycling, jump roping, ect so I'm not sure why that person told you that as one doesn't a membership to do a HIIT routine.

There is debate of how effective HIIT sessions really are though. There are some people that swear by them, while others think it's nothing more than a waste of energy as a person can get the same results doing a typical form of cardio at a slower pace AKA known as SHIT. SHIT is less intense than HIIT, but because it's slower some say that it's more effective at burning calories.

Regardless, if a person's diet isn't in check they would be spinning their wheels in terms of results.

Lasereth · 09-03-2008, 06:19 AM

I work out everyday at work for 15-20 minutes. I do 15x3 rope pull down, 15x3 bicep curls on the chain weight machine, 65 pushups approximately (when my wrist isn't fucked up like right now), 3 sets of 21 supersets, and usually some form of chain pulldown 15x3 on each forearm. 3 times a week at work gym I do 3x15 hamstring and 3x15 "push up with legs using thigh muscles" machine (I'm real technical with the machine names).

Then after work 3 times a week I do a various mixture of resistance training machines at my paid membership gym with my wife for an hour or so.

At night I do 3x15 bicep curls with my home dumbbells.

curiousbear · 09-03-2008, 08:59 AM

I am not very regular in my routine. I do it twice or thrice a week. It generally consist of 10 mins stretching, 10 to 20 mins of walking/jogging/cycling. After that I do my biceps, triceps and chest using medium weights. Before leaving I again stretch prefereblyusing a long rod on my shoulder. I mostly give up doing abs as I am left with no energy or interest by that time.

anti fishstick · 09-03-2008, 03:49 PM

well i currently joined a walking group and have been getting exercise *and* socializing/making friends that way. i also go to a gym and have personal training once a week to weight train... i don't go to the gym routinely. maybe 3x a week if even that. I used to go 5x a week but i can never seem to keep it up for long... i like to run, but i hate the treadmill.

Sugarmouse · 09-03-2008, 05:30 PM

I just run. Anywhere between 15 mins and 50 mins a day. I have a day off when I have a hangover!
I also have dumbells, just in my living room , I do reps of those wherever I have a few mins spare e.g when I am waiting for something (file to load,kettle boiling) and I stretch a lot

Redjake · 09-09-2008, 06:16 PM

Call of Duty 4, TFP, porn, Digg, porn, Call of Duty 4, Team Fortress 2

TwoPly · 09-09-2008, 08:17 PM

My training plan changes according to my goals or events I am working towards. Since I finished my 120 mile ride I have been in between training plans while I have been fat cutting down to 150lbs. Cycling about 800 miles a month.
Shortly that goal will be reached and I will start the next phase.
It should look something like this:
Sun: strength train
Mon: Ride 56-43 commuting miles with a HIIT
Tues: strength train
Wed: Recovery commute total distance of 43 miles.
Thurs: Commute 43 or 56 miles with some sort of a goal.
Friday: Strength train
Sat: weekend ride of whatever distance I feel like riding.

To be modified as needed. I would like a recovery day somewhere in my schedule.

My summer schedule looked something like this:
Sun: recovery ride of 20 miles
Mon: 56 miles commuting
Tues: 20 miles
Wed: 56 miles
Thurs: 40 miles
Friday: recovery day
Sat: 100 mile endurance ride

Catdaddy33 · 09-10-2008, 05:12 AM

Weekdays except for Wed I hit the gym around 5am and do 35-45 minutes of HIIT cardio on and at work I take a couple of breaks in the morning and afternoon and walk for about 15 minutes each time. On Wednesdays, I do weight-training and top it off with 20 minutes of cardio.
Saturdays I do 60-90 min of HIIT and Sundays weight training and no cardio.

I forgot to set my alarm this past Monday so I didn't make the gym and felt like shit for most of the morning, so its amazing what getting the blood pumping that early can do for the day.

Titan_Uranus · 09-29-2008, 06:35 AM

running & the bodyweight 300 about 4x a week.

Hyacinthe · 09-30-2008, 03:06 AM

ok well I try to do this every day (haven't for about the last week and am feeling terrible but apparently working out when you have penumonia and bronshitis at the same time is a no no)

Morning :

30 min on the elliptical machine (kinda like a treadmill but without the impact to knees and ankles)

alternative day to

30 min on exercise bike

followed by about an hr of weights (small weight high rep) and some push ups

In the evenings I do yoga - relaxes me before sleep.

08-16-2008, 06:26 PM	#1 (permalink)
UKking Crazy	What's your exercise routine? Over the last few months I've been trying to get myself more in shape. My BMI puts me right smack in the middle of normal so I'm not trying to particularly lose weight, just turn fat into muscle and become a little more athletic. If I'm honest, it's the vanity thing, that stereotypical 6 pack dream! I'm not gym member so I don't have access to anything like that so have had to improvise a little bit. I got a second hand 'stepper' machine, and a set of free weights. I start with 20 minutes on the stepper as a cardio base, to work up a sweat and loosen up a bit. Then I do some light stretching of my legs and arms (quads, touch toes and hold, arm over and hand between shoulder blades...). I'll follow that with 200 crunches, hands on the back of my neck and legs in the air with ankles crossed. Then a minute of 'the plank' (holding a press-up initial position to work core muscles), followed by three sets of weight exercises for my biceps, triceps and back. I then repeat the crunches, plank and weights, and finish with a hard stretch out. I was doing this every other day, but I'm now trialing it every day to see what difference it has on me. It doesn't take more than 30-35 minutes, with maybe the odd minute between different parts. Now and again I increase the number of crunches (when I first started I was doing 50 in my whole workout).

08-16-2008, 06:30 PM	#2 (permalink)
soma Addict Location: USA	When I did exercise regularly, I went to the gym on mon, wed, fri for 1-2 hours of working out. Now days, I'll take out my bike to the lake and ride around (about 10 miles from house to lake, around lake, and back). __________________ Having Girl Problems?

08-16-2008, 06:34 PM	#3 (permalink)
snowy Kick Ass Kunoichi Location: Oregon	I am not a person who can keep an exercise routine for very long, and I don't care for working out in a gym. Instead, I make sure to get in a bike ride every day for at least 20 minutes. I also use my bike/feet as my main modes of transportation. In fact, right now I'm off to go on a walk with my sweetie. I find it's a much more pleasant way of staying fit and gets me out in the real world. The only real exercise routine I do is finding time every day to do yoga. It's centering and keeps me limber. I also play Ultimate Frisbee every week with my rec team. __________________ If I am not better, at least I am different. --Jean-Jacques Rousseau

08-16-2008, 06:44 PM	#4 (permalink)
lotsofmagnets Upright Location: reykjavík, iceland	pretty much the occasional sex. and climbing the odd mountain. __________________ mother nature made the aeroplane, and the submarine sandwich, with the steady hands and dead eye of a remarkable sculptor. she shed her mountain turning training wheels, for the convenience of the moving sidewalk, that delivers the magnetic monkey children through the mouth of impossible calendar clock, into the devil's manhole cauldron. physics of a bicycle, isn't it remarkable?

08-17-2008, 06:21 AM	#6 (permalink)
thingstodo A Storm Is Coming Location: The Great White North	I commented on this at: http://www.tfproject.org/tfp/tilted-...get-older.html __________________ If you're wringing your hands you can't roll up your shirt sleeves. Stangers have the best candy.

08-16-2008, 07:16 PM	#5 (permalink)
Willravel ... a sort of licensed troubleshooter.	Today was simple enough. I stretched upon waking. I ran from about 8am to 9am. It wasn't consistent—just some jogging, then sprinting, then walking. After lunch was digesting, I headed over to the gym and did some upper body: incline dumbbell press, bench dumbbell flies, lying dumbbell triceps extensions, one-arm dumbbell row, preacher curls, lat pull-downs, seated dumbbell military press and then some fitness ball core training. I'm not sure it was all in that order, but I definitely did the core last. I finished up with a cool-down jog and then some stretching. Tomorrow I'll do lower body.

08-17-2008, 07:45 AM	#7 (permalink)
Halx Please touch this. Owner/Admin Location: Manhattan	Mine consists of chasing a basketball around a court and occasionally putting it through a hoop. __________________ You have found this post informative. -The Administrator [Don't Feed The Animals]

08-17-2008, 08:00 AM	#8 (permalink)
mixedmedia has all her shots. Location: Florida	Yoga. I was going to the gym, but I had to cancel my membership recently to cut back on expenses. What I would really love to do is get bikes for myself and my daughter so we can ride together. There's a great bike trail very close by. __________________ Most people go through life dreading they'll have a traumatic experience. Freaks were born with their trauma. They've already passed their test in life. They're aristocrats. - Diane Arbus PESSIMISM, n. A philosophy forced upon the convictions of the observer by the disheartening prevalence of the optimist with his scarecrow hope and his unsightly smile. - Ambrose Bierce

08-17-2008, 08:37 AM	#9 (permalink)
PlanG Crazy Location: England	I do free weights, mostly dumbells. My warm up is 10mins on a treadmill, 30 secs 10-12mph, then down to 6mph for a minute, and repeat. I'd recommend chin/pull ups, dips and push ups. With the following exercises I select a weight which allows me to do two sets 8-12 reps, where my failure point (last possible rep) is within that zone. Dumbbell Fly Dumbbell Bench Press Dumbbell Arnold Press Dumbbell Lying Rear Delt Row Dumbbell Lunge (needs quite large weights) Then the others I do (non-weighted) Weighted Twisting Crunch Weighted Triceps Dip (unweighted - I'm no machine!) Weighted Chin-up Weighted Pull-up Superman I have these exercises split between two days, so I don't focus too much on one group in one go. I have a rest day in between Last edited by PlanG; 08-17-2008 at 08:46 AM..

08-17-2008, 08:40 AM	#10 (permalink)
Tully Mars Living in a Warmer Insanity Super Moderator Location: Yucatan, Mexico	Usually I lift 2-3 days then take a day off and walk. I walk to the gym and then walk my dogs, when not walking the dogs I walk at a rapid pace. It's not uncommon for me to pass joggers while walking. I'd jog too but my knees simply do not like it. In total I walk no less then five miles a day, at least 5 days a week. On days I don't lift I walk twice, or 10 miles. I was doing a cycle of chest and arms then legs, then back and abs- each on separate days. I've cut back since having dengue fever, which was completely unpleasant and I don't recommend it. It's left me weak and run down. In talking to locals this low energy thing might last up to two months. So currently I'm doing a cycle of upper body then lower body then a day off and walking. I am back up to five and ten mile walks but the amount I'm lifting is still lower then it was before becoming ill. On a side note- after living here about 8 mos. I started having people, also on their way to the gym, stop me on my walk to the gym and ask if I wanted a ride. Luckily by the time that started happening I knew enough Spanish to politely say "No, I'm walking on purpose as part of my work out, But thank-you for asking." The cultural differences have been as hard as being separated from family and friends (ok, mainly friends.) It's really easy down here to insult someone with out even trying. __________________ I used to drink to drown my sorrows, but the damned things have learned how to swim- Frida Kahlo Vice President Starkizzer Fan Club

08-17-2008, 09:32 AM	#11 (permalink)
highthief Junkie Location: Ontario, Canada	Weight training 3 days a week for about 45-60 minutes per session, run 3 or 4 times a week between 5 and 15 KM, and play a given sport once a week depending on the season - usually go back and forth between baseball and soccer. __________________ Si vis pacem parabellum.

08-17-2008, 09:39 AM	#12 (permalink)
kurty[B] Sauce Puppet	I currently have nothing better to do than workout. I decided I HATE running, and in the past have always done cycling, or elyptical for workout routines, and decided this time around I would run. I'm currently running 3-4 miles a session 4 times a week. One day a week I ride a bike for an hour. I do three weight lifting routines a week. One day is chest and triceps, another day is back and shoulders, and another is legs and abs. I've learned that my old habit of doing ab workouts 4 times a week was actually overkill for them, and have cut it down to once a week while hitting the rest of my body throughout the week. I have seen more improvement in the last month in my core than in a multi-month span of time in previous workouts. In the coming months I'll be adding weighted stair climbing, and HIIT training to my cardio routines, plus probably one more day of weight training. Its good to point out, that I currently have nothing better to do than work, workout, and read. When I return stateside I imagine I'll cut back to cycling most of the time, but I'm planning to get a set of free weights and install a chin-up bar so I can keep some sort of weight training routine. __________________ In the Absence of Information People Make Things Up.

08-17-2008, 10:18 AM	#14 (permalink)
kurty[B] Sauce Puppet	The reading I have done is it is a matter of getting your heart rate WAY up for two-three minutes, resting for one-two minutes and doing it again. From what I have read, and the routine I am going to pick up involving HIIT, the first week I'll be shooting to get a heart rate of 173 bpm during the high intensity portion (90% of my "max" heart rate for my age; which is 220 - your age). I CAN'T get my heart rate that high on a bike no matter how hard I try. I can barely reach it on an ellyptical. Running, just below an all out sprint gets me there in just a few seconds. I plan to buy a heartrate monitor when I do HIIT training. To break it down even more. I plan the first week I do it, to do it 3 times a week, getting my heart rate up to 90% for two minutes at a time, with one-two minutes rest in between, and 4 high-intensity "sets" during the workout. I plan to warm-up for 5 minutes before, and cool-down for 5 minutes afterward. Total time doing it, 25 minutes. What I find funny are gyms who would be using it to get people in and out? It's something that you can do on your own without a gym membership? After the first week, the heart-rate target I'll go for is 95%, then up 5% each week, maxing out at 110% (it seems impossible to get your heart rate up that high, but supposedly after doing it for so many weeks it is possible to). I'll let you know how it goes. __________________ In the Absence of Information People Make Things Up. Last edited by kurty[B]; 08-17-2008 at 10:20 AM..

08-17-2008, 12:42 PM	#15 (permalink)
simonrex22 Insane	Ive been having luck with these two eating techniques. First you wanna eat 6 times a day. 3 meals and a snack in between each. This is better because it keeps your metabolism going all day. Mens Health magazine describes it as, your metabolism is like a fire, you wanna keep putting the logs on to keep it going. And Second, if you need a snack after a workout make sure it is more protein and not carbs. I just finished working out and had a carrot with peanut butter on it and i can feel my stomach burning it into energy.

08-18-2008, 08:34 AM	#18 (permalink)
Eweser Psycho Location: O-K-L-A-H-O-M-A	I try to go four days a week, but I don't always make it. Mon & Thurs - chest, shoulders, triceps, abs Tues & Fri - quads, hamstrings, glutes, lats, biceps, calves, abs I was running on the treadmill 30 minutes to 1 hour (depending on the amount of time I had) but it was hurting my knee so much that I wasn't able to finish, so I tried the elliptical. I had tried it earlier and it hurt my hips. I think maybe I was on one that the stride was too long for me. The new machine works great, so I have been using it with no pain. __________________ "Whoever wrote this episode should die!"

09-02-2008, 03:50 PM	#23 (permalink)
World's King Here Location: Denver City Denver	12 ounce curls. __________________ heavy is the head that wears the crown

09-02-2008, 02:22 PM	#19 (permalink)
digme Crazy Location: madison, wi	I try to run 5 times a week. I need to start doing some strength work, but its just easy to run and call it good.

09-02-2008, 02:50 PM	#20 (permalink)
abaya Location: Iceland	Ktsp and I try to get in the gym at least 2-3 times a week. Usually I start off with cardio--at least 20 mins, treadmill or elliptical (when I was training for the 10k and running 30-60 mins, I did elliptical on my cross-training days). Then I switch to weights, usually to the dumbbells first, since I am rather intent on maintaining my biceps ... then I do leg and arm weights before heading up to the stretching area. There, I do at least 60 push-ups, followed by at least 100 sit-ups, and then stretch everything out until I feel like a limp noodle. It always, always feels so good to go to the gym. __________________ And think not you can direct the course of Love; for Love, if it finds you worthy, directs your course. --Khalil Gibran

09-02-2008, 03:23 PM	#21 (permalink)
canuckguy I read your emails. Location: earth	I cycle every day if possible only breaking for bad weather. In the winter I go to the soul destroying gym and work out there. I hate working out, but love cycling!

09-02-2008, 04:11 PM	#24 (permalink)
Xazy People in masks cannot be trusted Location: NYC	Just started bike riding, and going to gym hopefully will be 3 times a week doing cardio only for now.

09-02-2008, 05:49 PM	#25 (permalink)
ryfo Psycho Location: melbourne australia	I go to gym 5 times a week Mon and Fri at least 1 hr cardio Tues and Thurs 1/2 hr cardio and 3/4 hr weights and abs then Saturday I have a personal trainer for an hour, we mix it up and discuss the coming weeks workouts Its easy to go during the week cos Saturdays a killer if I have been slack during the week

09-02-2008, 06:13 PM	#26 (permalink)
paparora Upright	I run 3-5 miles 3x a week. Planning on adding some 6 milers and 7 milers to my routine soon as I get up to that level. Lift on the same days as I run. The workout I use consists of simple, compound movements. Squat\|Bench Press\|Deadlift, and Squat\|Press (Shoulder)\|Power Clean (pm me if u want details). I am also going to add swimming to my routine so I workout for a total of 5 or 6 days. I used to be 190 pounds and now I am down to 170. I have mainly been running so I have developed more a skinny, long physique. I have recently started working out so hopefully that should change in another 2 or 3 months. Plus swimming is an anaerobic exercise so that should also help develop my fast twitch fibers [along with weightlifting]. -----Added 2/9/2008 at 10 : 15 : 15----- 3/4 hr weights...wtfff, plz dear God..tell me thats not for one day. In general, the optimal length (mentally and physically) for any workout should be less than one hour. Last edited by paparora; 09-02-2008 at 06:15 PM.. Reason: Automerged Doublepost

09-02-2008, 06:54 PM	#27 (permalink)
drag0nmanes Crazy Location: Oside	The only working out that I actually do is a small chest/arm routine once a week. Bench, incline, tricep pull downs, flys and curls. It's more of a maintenance routine then anything else. Otherwise I stay in shape through work, hucking boxes and going up stairs all day long keep me in decent shape. Makes the whole workout routine easy when you have to do it to get paid.

09-03-2008, 01:45 AM	#29 (permalink)
ryfo Psycho Location: melbourne australia	yes abaya you're right .... sorry for the confusion:-)

09-03-2008, 04:57 AM	#30 (permalink)
Iliftrocks Junkie Location: Near Raleigh, NC	Usually a 15 minute walk, or two at work. If the weather is good. 2 or 3 times a week, go to the gym and do some light cardio, than lift weights, usually bench, squats, deads, and some assistance work. Not usually in the gym for more than 1.5 hours. Other than that some stretching and whatever else I can get into, running around and taking my daughter to all her dance classes. I am thinking of taking some boxing classes, my regular cardio isn't cutting it, and my knees don't let me run anymore..... __________________ bill hicks - "I don't mean to sound bitter, cold, or cruel, but I am, so that's how it comes out."

09-03-2008, 06:19 AM	#32 (permalink)
Lasereth Knight of the Old Republic Location: Winston-Salem, NC	I work out everyday at work for 15-20 minutes. I do 15x3 rope pull down, 15x3 bicep curls on the chain weight machine, 65 pushups approximately (when my wrist isn't fucked up like right now), 3 sets of 21 supersets, and usually some form of chain pulldown 15x3 on each forearm. 3 times a week at work gym I do 3x15 hamstring and 3x15 "push up with legs using thigh muscles" machine (I'm real technical with the machine names). Then after work 3 times a week I do a various mixture of resistance training machines at my paid membership gym with my wife for an hour or so. At night I do 3x15 bicep curls with my home dumbbells.

09-03-2008, 08:59 AM	#33 (permalink)
curiousbear Addict Location: WA	I am not very regular in my routine. I do it twice or thrice a week. It generally consist of 10 mins stretching, 10 to 20 mins of walking/jogging/cycling. After that I do my biceps, triceps and chest using medium weights. Before leaving I again stretch prefereblyusing a long rod on my shoulder. I mostly give up doing abs as I am left with no energy or interest by that time.

09-03-2008, 03:49 PM	#34 (permalink)
anti fishstick Post-modernism meets Individualism AKA the Clash Location: oregon	well i currently joined a walking group and have been getting exercise and socializing/making friends that way. i also go to a gym and have personal training once a week to weight train... i don't go to the gym routinely. maybe 3x a week if even that. I used to go 5x a week but i can never seem to keep it up for long... i like to run, but i hate the treadmill. __________________ And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom. ~Anais Nin

09-03-2008, 05:30 PM	#35 (permalink)
Sugarmouse Insane Location: Preston lancs(i know i know)	I just run. Anywhere between 15 mins and 50 mins a day. I have a day off when I have a hangover! I also have dumbells, just in my living room , I do reps of those wherever I have a few mins spare e.g when I am waiting for something (file to load,kettle boiling) and I stretch a lot __________________ Sugarmouse=Festered

09-09-2008, 06:16 PM	#36 (permalink)
Redjake I'm a family man - I run a family business. Location: Wilson, NC	Call of Duty 4, TFP, porn, Digg, porn, Call of Duty 4, Team Fortress 2 __________________ Off the record, on the q.t., and very hush-hush.

09-09-2008, 08:17 PM	#37 (permalink)
TwoPly Upright	My training plan changes according to my goals or events I am working towards. Since I finished my 120 mile ride I have been in between training plans while I have been fat cutting down to 150lbs. Cycling about 800 miles a month. Shortly that goal will be reached and I will start the next phase. It should look something like this: Sun: strength train Mon: Ride 56-43 commuting miles with a HIIT Tues: strength train Wed: Recovery commute total distance of 43 miles. Thurs: Commute 43 or 56 miles with some sort of a goal. Friday: Strength train Sat: weekend ride of whatever distance I feel like riding. To be modified as needed. I would like a recovery day somewhere in my schedule. My summer schedule looked something like this: Sun: recovery ride of 20 miles Mon: 56 miles commuting Tues: 20 miles Wed: 56 miles Thurs: 40 miles Friday: recovery day Sat: 100 mile endurance ride

09-10-2008, 05:12 AM	#38 (permalink)
Catdaddy33 Psycho Location: TN	Weekdays except for Wed I hit the gym around 5am and do 35-45 minutes of HIIT cardio on and at work I take a couple of breaks in the morning and afternoon and walk for about 15 minutes each time. On Wednesdays, I do weight-training and top it off with 20 minutes of cardio. Saturdays I do 60-90 min of HIIT and Sundays weight training and no cardio. I forgot to set my alarm this past Monday so I didn't make the gym and felt like shit for most of the morning, so its amazing what getting the blood pumping that early can do for the day.

09-29-2008, 06:35 AM	#39 (permalink)
Titan_Uranus Insane Location: South Africa	running & the bodyweight 300 about 4x a week.

09-30-2008, 03:06 AM	#40 (permalink)
Hyacinthe Psycho Location: Australia	ok well I try to do this every day (haven't for about the last week and am feeling terrible but apparently working out when you have penumonia and bronshitis at the same time is a no no) Morning : 30 min on the elliptical machine (kinda like a treadmill but without the impact to knees and ankles) alternative day to 30 min on exercise bike followed by about an hr of weights (small weight high rep) and some push ups In the evenings I do yoga - relaxes me before sleep. __________________ "I want to be remembered as the girl who always smiles even when her heart is broken... and the one that could brighten up your day even if she couldnt brighten her own" "Her emotions were clear waters. You could see the scarring and pockmarks at the bottom of the pool, but it was just a part of her landscape – the consequences of others’ actions in which she claimed no part."