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How did you get off your butt today V.2

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Cardio 45 min
15 min nike training ab exercises
First day of butt challenge done!
 
Foreigner said:
I'm having issues developing my core lately, especially on my back. I've been doing dead lifts and flies with the cable machine, but it doesn't seem to be doing the trick. Any suggestions?

I'm wondering if pull ups could help.
Click to expand...

Squats and the Good Morning exercise are wicked at building lower-back strength.
 
Ahhh a section on exercise, weight management etc - going to love it here

Hiya I'm Evey,

Got back exercising a few days back. I do mainly DVDs such as INSANITY, P90X, Kettlebells, jillian Michaels n Bob Harper. Exeecises consist of curcuit training, max interval training, HIIT. I do things like push ups, squats, plyometric training, lunges, weights, with short burst of cardio such as circle runs, spped bag while squatting, burpees etc.

Due do my codeine addiction I lost ME somewheren stopped exercising - the girl who she'd rather be in a box before ever being inactive, who ran 5k while having L5/s1 disk herniation n went 5 weeks doing INSANITY through fear of becoming inactive n losing the endorphin - BECAME INACTIVE!!!!!

So yeah I'm getting my a** off the couch, giving myself some damned tough love n fighting against quitting all the way through - n though it may not be my true endorphins (on suboxone 8mg) - i feel better because I'm ripping all this fat off my body n going to get me back.

Everyday I walk up the road out of breathe like some old foggie n let's face - that is NOT ON!!!!!

No pain no gain. Time to stop the winging, get off the couch, get into shape, get healthy n kick my own lazy, fat, butt.

Good to mett you all. Good luck,

Evey xxx
 
Perpetual Indulgence said:
day 6 of 30 day core challenge
upper body weight training 3 sets of 10 (curls, overhead tricep extensions, bent over rows, shoulder press)
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Was the upper body weight training with Shaun T or your own plan? If it's the one with Shaun T I love that workout.

Foreigner - look at plyometric (jump) training. INSANITY is a good programme for this. But be careful with plyo because you have to do it right n it works your backs wonders but could seriously injure it is done wrong. Pulls are another good one as well various weight exercise - different types of rows for instant.

BUT don't concentrate on ONE specific area as it never works that way. Best to exercise the whole body (in a route so each muscle works) including cardio.

Hope that helps.

Evey
 
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Neoprimitive said:
- Starting to get chilly but was a brilliant morning to run
4am Wake up 5mile run 1hr yoga then Gym: Back day today ^-^
- every work out begins with 30mins on the elliptical machine -

-Warmup -
Bridge - 2 sets - 3 times 20second hold
Russian Twist W/ 45lbs plate - 5 sets - reps 12/10/8/6/4
+ I know its primarily an abdominal exercise but it hits the lower back as well+

- The Work Out -
Upright Row barbell 5 Sets- reps 12/10/8/6/4
Bent Over Row barbell 5 sets - reps 12/10/8/8/6
Dead Lift 5 sets - reps 12/8/8/6/4
Seated Cable row close grip 5sets - reps 12/10/8/8/6
Seated Cable Row wide grip 5 sets- reps 12/10/8/8/6
Seated Cable Pull Down 5 sets - reps 12/10/8/6/6
Reverse Flys 5 sets - reps 12/10/8/6/4
Pull Ups 2 sets - reps Failure
Tree of Woe ( exercise described in Supermen : Building Maximum muscle for a lifetime- By Craig Cecil)
“Finish your work out by hanging from the chinning bar for as long as you can. This is not a dead hang, Take a wide grip, contract your lats so you rise up a few inches and hold it there. Try it with out lifting straps and note your hang time. After you fall back to earth, you might have a kinship with a flying tree squirrel.” Craig Cecil
- This is the last exercise described in the work out sections for the back it is wicked and after doing Pull Ups to failure; it will put a hurting on you. It is though a great way to end a back work out.

- Again I end the session with 30 mins on the elliptical. -
Click to expand...

Sounds like a good workout. I bet you get serious DOMS from that but well worth it. Have you heard of Tony Horton n p90x? Love him n his sense of humour is similar to Jillian Michaels who used to be a training on the US version on the biggest loser.
Take care, Evey

http://www.teambeachbody.com/member/sn/Eveleivibe.
These are pics of me when I was exercising.

P.I, Shaun T does a programme called INSANITY by a company called BeachBody.
 
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Eveleivibe said:
Sounds like a good workout. I bet you get serious DOMS from that but well worth it. Have you heard of Tony Horton n p90x? Love him n his sense of humour is similar to Jillian Michaels who used to be a training on the US version on the biggest loser.
Take care, Evey

http://www.teambeachbody.com/member/sn/Eveleivibe.
These are pics of me when I was exercising.

P.I, Shaun T does a programme called INSANITY by a company called BeachBody.
Click to expand...

Yeah thats the back day work out- Its pretty solid. I know the Shaun T stuff as well as P90x but I have a pretty good program been training since I was 13 with any seriousness. Yeah I get DOMS but my training schedule is mon-fri diffrent groups so the soreness shall we say evolves over the course of a week lol. I still training like I am in the Army, spent 6 years as a ranger with 2 tours Iraq 3 Afghanistan, so training is just second nature ^-^ after this years winters bulk I will post up some pics but my current stats are 6'3'' 230lbs 9% body fat not to bad the goal is to hit 240 245 at 7-8% a year or so more and I should be on tap lol.

Today’s Routine
Chest Day
4am Wake up 5mile run 1hr yoga then Gym:
- Before the work out begins I Run on the elliptical machine for 30mins. This if with every work out -

- Warm up -
Push Ups ( Standard) 3 sets 20 Reps
Push Ups ( Geckos) 3 Sets 20 Reps ( http://www.youtube.com/watch?v=gTFK6BkqGkc )

-The Work Out-
Incline Barbell Bench - 5 Sets - 12/10/8/6/4
Flat Bench Barbell - 5 Sets - 12/10/8/6/4
Decline Bench Barbell- 5 Sets - 12/10/8/6/4
~
Incline Dumbbell Fly - 5 sets- 12/10/10/8/8/6
Flat Dumbbell Fly - 5 sets- 12/10/10/8/8/6
~
Cable Cross Over -5 Sets - 12/10/8/8/6
Dumbbell Pull Over - 5 Sets - 12/12/10/8/6
Dips - 2 sets - Failure

- Another 30 mins on the elliptical

Just for shits and giggles, you have back and chest here is the rest of the week in no particular order.
- Shoulder Day -

- Workout begins with 30 mins on elliptical -

-Warm-up-
- Hand Circles ( arms held out palms up/down) with 5lbs wrist weights
5 sets - 12/10/8/6/4 - palm up
5 sets - 12/10/8/6/4 - palm down

- Work Out-
Upright Rows 5 sets - reps 12/10/8/6/4/
Shrugs 5 sets - reps- 12/10/8/8/6
Dumbbell front raise- reps- 12/10/8/6/4
Dumbbell side raise- reps- 12/10/8/6/4
Seated Rear Delt ( fly machine) - reps 10/8/8/6/4
Seated Barbell Shoulder Press - reps 12/10/8/8/6
Reverse Lying Flys Incline Dumbbell - reps 10/8/8/6/4
Reverse Lying Flys Flat Dumbbell - Reps 10/8/8/6/4

Again end with 30 mins on the elliptical

- Legs -

- Work out begins with 30 minuets on the elliptical

- Warm up -
Body Weight Squats - 3 sets -= reps 20/ 15/10
Lying Leg raises ( foot straight) - 3 sets - reps 20/15/10
Lying Leg Raises ( foot angled in) - 3 sets - reps 20/15/10
Lying Leg Raises ( foot angles out) - 3 sets - 20/15/10
Body Weight calf Raise - 3 sets- reps 20/10/15

- Work Out -
Barbell Squats 5 sets - reps - 12/10/8/6/4
Leg Press 5 sets - reps 12/10/8/6/4
Standing Calf Press 5 sets - reps 12/10/8/6/4
Seated Calf Press 5 sets- reps 12/10/8/6/4
Lying Leg Curls 5 sets - reps 12/10/8/6/4
Leg Extensions 5 sets - reps 12/10/8/6/4
Seated Leg Curl 5 sets - reps 12/10/8/6/4
Thigh Abductor Inner thigh 5 sets - reps 12/10/8/6/4
Thigh abductor outer thigh 5 sets - reps 12/10/8/6/4
- work out ends with 30 mins on elliptical -
Leg day is a heavy day for me and usually ends in me lying down feeling ¾ of the way dead.

-Arms Day -

- The work out begins with 30 minuets on the elliptical machine.

- Warm up -
Push Ups ( standard) - 2 sets - 20
Push Ups ( decline) 2 sets - 20

- The Work Out -
Standing Barbell Curl 5sets - reps 12/10/8/8/6
Standing Dumbbell Curl w. Bicep Blaster 5 sets- 12/10/8/6/4
Standing Hammer Curl 5 sets - reps 12/10/8/8/6
Preacher Curl EZ Barbell 5 sets - reps 10/8/6/6/4
Preacher Curl Straight Bar 5 sets - reps 12/10/8/6/4
Concentration Curl 5 sets - reps 10/8/6/6/4
Skull Crushers 5 sets - reps 10/8/8/6/4
Seated Over Head EZ Bar Triceps Extension 5 sets - reps 10/8/8/6/4
Triceps Cable Push Down 5 sets - reps 12/10/8/6/4
Triceps Dumbbell Over Head Extension 5 sets- reps 12/10/8/6/4
Triceps Dumbbell Kickback 5 sets - reps - 12/10/8/6/4
Dip 5 sets - reps 12/10/8/6/4
 
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20 min pure cardio
10 min stair run
10 min kettle bells

Neoprimitive. That's ace. I have a lot of respect you. My bruv is similar trains 6 days a week. Very careful with what he eats n stuff. Would be ace to see you're stats. It really does pay off, eh.
I stopped for awhile but back it now. Just a suggestion with legs, as you improve how about putting in wall squat for 90 secs where you alternate between sitting parallel n just above parallel. You could maybe stick one leg out n alternate every 10 seconds n add things like lunges? Just a suggestion for later on - hope I'm not speaking out of tern.
Have you noticed that people will spend lots of £££££ on hair conditioners, facial creams etc but when you exercise your skin n hair tend to be perfect.
Anyway I've gone on a bit but people like you inspire me to kick my own *** n keep going. Please tell us how the workout goes.
 
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@ EVE
my current stats are 6'3'' 230lbs 9% body fat ( well the scale this morning is reading 232lbs)
No worries, tons of cats on here doing some serious work outs; glad some of us could inspire you. My stas are above unless your talking the major lift stats
Bench - 325lbs- 4-6 reps ( clean )
Squat - 375lbs - 6-8 reps ( clean ) ( This is low due to the fact that the left knee has been replaced and the right one reconstructed)
Dead lift - 280lbs- 4-6 reps( clean )
Military/ overhead press - 210lbs -4-6 reps (clean)
2 mile run - 15:30 ( under the guide line for Army AIT graduation for a male age 22-26 ( I 'm 30 as of next Saturday) a score of 16:36 is needed to pass, I am under this with bad knees so I am still kosher) I am only over the requirements for a Ranger by 2mins and 3sec aside from that I surpass every requirement physically despite beginning to be a lil long in the tooth. I left the service as a Capt. 75th ranger Reg, highly decorated 2 purple hearts a bronze and a silver stars among others. left on a medical discharge after an IED banged me up pretty good.

So your brother trains 6 days a week eh he just a bodybuilder or he training for specifics? that's a vicious schedule, and I can feel for him with the diet lol its brutal but its worse when you are trying to put on lean muscle eating 6k in cals a day clean is grueling lol. I don't get to crazy with leg stuff due to my limitations but the yoga hits it pretty good, daily and Saturdays are for training in the dojo so i get beat up regularly. And no worries not speaking out of turn, you can never have too many lil tricks in the bag for keeping a work out fresh.^-^ Scoped your link you already made a killer change from your before pic great work; keep it up.
 
Neoprimitive said:
@ EVE
my current stats are 6'3'' 230lbs 9% body fat ( well the scale this morning is reading 232lbs)
No worries, tons of cats on here doing some serious work outs; glad some of us could inspire you. My stas are above unless your talking the major lift stats
Bench - 325lbs- 4-6 reps ( clean )
Squat - 375lbs - 6-8 reps ( clean ) ( This is low due to the fact that the left knee has been replaced and the right one reconstructed)
Dead lift - 280lbs- 4-6 reps( clean )
Military/ overhead press - 210lbs -4-6 reps (clean)
2 mile run - 15:30 ( under the guide line for Army AIT graduation for a male age 22-26 ( I 'm 30 as of next Saturday) a score of 16:36 is needed to pass, I am under this with bad knees so I am still kosher) I am only over the requirements for a Ranger by 2mins and 3sec aside from that I surpass every requirement physically despite beginning to be a lil long in the tooth. I left the service as a Capt. 75th ranger Reg, highly decorated 2 purple hearts a bronze and a silver stars among others. left on a medical discharge after an IED banged me up pretty good.

So your brother trains 6 days a week eh he just a bodybuilder or he training for specifics? that's a vicious schedule, and I can feel for him with the diet lol its brutal but its worse when you are trying to put on lean muscle eating 6k in cals a day clean is grueling lol. I don't get to crazy with leg stuff due to my limitations but the yoga hits it pretty good, daily and Saturdays are for training in the dojo so i get beat up regularly. And no worries not speaking out of turn, you can never have too many lil tricks in the bag for keeping a work out fresh.^-^ Scoped your link you already made a killer change from your before pic great work; keep it up.
Click to expand...

Lol those pics of me were two years ago but I'll get there :)
My auntie Mair is a bodybuilder n has won a few competitions. She's quite big but gets judged for it. People make comments that she's a man etc which I don't think is nice.
Nah my bruv isn't in comps. He just likes to keep fit n take care of his body lol. He's done lots of different diets n has not long finished one called Herbalife.

Wow those stats are impressive. Well done though on still training even though you have knee issues - that's dedication.
 
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