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How did YOU work out today?? Yes..YOU!

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For sure!

I remember when I started I'd be exhausted after 3 or 4 exercises alone. It doesn't take that long to build up the necessary stamina, maybe a couple weeks. Honestly the more you do it the more you want to do it. Now a day without hitting the weights is like a day without sunshine. It's the best stress relief you can have with your pants on.
 
Just to keep this thread alive:

Chest and arms today, but added clockwise and counter clockwise weighted wrist rotations. My forearms are far too spindly.
 
i did nothing,
my shoulder and knee are f*%#*.
rest,rest,rest
but i cant sit still for more then a few hours damnit :)
 
3:28pm: Got home from work

3:35pm: Consume sports drink (Dymatize Xpand [creatine supplement])

4:00pm: Feeling the energy from Xpand, begin to do stretches and start shadow boxing

4:30pm: Finished shadow boxing, I now do as many pushups at once as I can do (17, tired from yesterdays chest and shoulder workout)

4:35pm: I do 1 set of 15pd dumbbell curls on each arm (for toning, obviously, my big dumbbell lifts are tomorrow).

4:40pm: I do 3 sets of crunches at 25 reps, then 2 sets of sit-ups at 15 reps, with small restbits in between sets.

5:00pm: I go to the track near my house on my bicycle, I cycle 5 laps on high gear to workout my calfs, hamstrings, and thighs.

5:15pm: I take a water break from biking, then I jog the track 2 times.

5:30pm: I hop on my bike again and do another set of laps (5 again) but at a slower pace as I am tired.

5:50pm: I do another jog around the track at a slow pace as I am very fatigued (the Xpand worked great, and its hot out, im sweating like crazy!!!)

6:00pm: After taking a walk around the track to get some extra sun, I chug the rest of my water and bike my way home slowly.

6:10pm: I drink 1 cup of milk and prepare a meal high in protein and carbs (15 chicken fingers, 3 baked potatoes, 1 can of Green Giant sweet corn)

Sidenote: After eating I feel great. I have a very strong euphoric high and I just feel so relaxed and at ease!

^^ All in a days work! Hope this helped someone get motivated, I know a lot about working out (both for muscle mass and for cardio training) so if you would like to ask me anything PM me or ask here (not too sure if I will see it here though).

Have fun working out and exercising - stay motivated and stay healthy!!!!
 
Chest this morning,followd by 2 hours of matt work tonight.

Incline barbell-5X4-10 I got 405 four times tonight.woohoo
Dumbbell presses-4X8-10
pecdeck-4X10
pullovers-4X10
 
Ok. Im a 5'11 350lbs guy. I got more belly fat then anything on me. I need advice from you guys on what kinda routine i should start off with at the gym. Any information will help. When it comes to the world of working out. Im lost. Please help.


Im a non smoker, i work 3rd shift, get off at 6:30 am and the Ymca (gym) is open. thanx for your help In advance.
 
went to the gym with a friend.
30 min jog
15 min cycling
upper body lifting on machines.

sublingual fentanyl.
clove cigarettes.

;)

ebola
 
Smurfy lee said:
Ok. Im a 5'11 350lbs guy. I got more belly fat then anything on me. I need advice from you guys on what kinda routine i should start off with at the gym. Any information will help. When it comes to the world of working out. Im lost. Please help.


Im a non smoker, i work 3rd shift, get off at 6:30 am and the Ymca (gym) is open. thanx for your help In advance.
Click to expand...

Okay,first let me commend you on taking the first(and hardest) step in becoming healthier and fit.

The first thing you need to do is check your diet.What do you eat? How much do you eat in one sitting?How many times a day do you eat? and lastly,when do you eat? Let me know these things and i'll tell you what you can do different to help yourself lose fat and get in shape faster.

As far as a good workout program? I'm assuming you've never workedout much or at least it's been a while.The number one thing you need to instill in your mind first,is that sculpting your body through excersize is not gonna happen over night.It takes time and consistantcy to change ones body.I would'nt even step on a scale until at least after 3 months of being on a good routine with a heathy diet.

Your first few days in the gym will be spent getting over the soreness and familairizing yourself with the equipment and excercises. Since i'm obviously not going to be able to show you the different excersises and how they work.and I don't know what your gym has,i'll keep it basic and simple.

Start off with 20 mins of cardio. Fast walking,jogging,bicycling,punching a heavy bag,whatever.Just make sure you get your heart rate up for at least 20 mins..

For the first few days,I suggest circut training your whole body to get over the soreness and to get your muscles used to being used. Bench presses 3X10 (4=number of sets 10=number of reps),shoulder presses 3X10,front lat pull downs(same movement as a chin up,except your stationary and pulling a bar down towards you)3X10,seated rows 3X10,barbell curls 4X10,tricep extentions 4X10, leg presses 3X10(if your feeling extra spry,do a few sets of situps or knee raises at the end of the workout. It seems like a lot,I know. If you need to,break the routine down into two days working chest,shoulders,triceps and biceps on one day and legs and back on the next.

Do these excersises for about 6-8 weeks,then you can start breaking your workout down into separate bodyparts.I recommend doing a 2 day on,2 day off routine.Meaning workout for two days then give your body two days to recuperate.During your recupe days you still need to do some kind of cardio for at least 20 mins.

Remember to keep your rest time between sets to a minimum (1-2) minutes.This will help burn fat and keep your heartrate up.You are your best trainer.Only you know when your too sore to train or when you need toup or down the intensity of your workouts.Letr me know how it goes after a few days and i'll try to help you adjust accordingly.It's really hard to explain a good program over a computer especially when your so used to working with people hands on. But I hope it helps some.
 
^^good advice.
Today I ran two miles (Thank GOD it didn't rain... it's been thunderstorming lately), did stretching, and worked my upper body with 5 lb weights.
 
Oh dear, oh dear. I was doing a fair bit of stepper exercising in the gym and stretching (well, twice a week) and playing football (soccer) once or twice a week as well as forest walks and fitness parcours.....

but since my calf muscle fibre tear, all I do is sit around watching the World Cup.... smoking grass.... it's frustrating not being able to run/jump around while an injury is healing. The only exercise I get is upper-body / arms from using crutches to walk.
 
sickpuppy said:
Okay,first let me commend you on taking the first(and hardest) step in becoming healthier and fit.

The first thing you need to do is check your diet.What do you eat? How much do you eat in one sitting?How many times a day do you eat? and lastly,when do you eat? Let me know these things and i'll tell you what you can do different to help yourself lose fat and get in shape faster.

As far as a good workout program? I'm assuming you've never workedout much or at least it's been a while.The number one thing you need to instill in your mind first,is that sculpting your body through excersize is not gonna happen over night.It takes time and consistantcy to change ones body.I would'nt even step on a scale until at least after 3 months of being on a good routine with a heathy diet.

Your first few days in the gym will be spent getting over the soreness and familairizing yourself with the equipment and excercises. Since i'm obviously not going to be able to show you the different excersises and how they work.and I don't know what your gym has,i'll keep it basic and simple.

Start off with 20 mins of cardio. Fast walking,jogging,bicycling,punching a heavy bag,whatever.Just make sure you get your heart rate up for at least 20 mins..

For the first few days,I suggest circut training your whole body to get over the soreness and to get your muscles used to being used. Bench presses 3X10 (4=number of sets 10=number of reps),shoulder presses 3X10,front lat pull downs(same movement as a chin up,except your stationary and pulling a bar down towards you)3X10,seated rows 3X10,barbell curls 4X10,tricep extentions 4X10, leg presses 3X10(if your feeling extra spry,do a few sets of situps or knee raises at the end of the workout. It seems like a lot,I know. If you need to,break the routine down into two days working chest,shoulders,triceps and biceps on one day and legs and back on the next.

Do these excersises for about 6-8 weeks,then you can start breaking your workout down into separate bodyparts.I recommend doing a 2 day on,2 day off routine.Meaning workout for two days then give your body two days to recuperate.During your recupe days you still need to do some kind of cardio for at least 20 mins.

Remember to keep your rest time between sets to a minimum (1-2) minutes.This will help burn fat and keep your heartrate up.You are your best trainer.Only you know when your too sore to train or when you need toup or down the intensity of your workouts.Letr me know how it goes after a few days and i'll try to help you adjust accordingly.It's really hard to explain a good program over a computer especially when your so used to working with people hands on. But I hope it helps some.
Click to expand...



Thank you so much for the info, My workout sessions Start on Sunday, I think im going to do the 2 day on 2day off routine. I will keep you updated. I will also PM you my diet right now, hopefully you can help me with eating a bit more healthy without hurting myself.
 
sickpuppy said:
Chest this morning,followd by 2 hours of matt work tonight.

Incline barbell-5X4-10 I got 405 four times tonight.woohoo
Dumbbell presses-4X8-10
pecdeck-4X10
pullovers-4X10
Click to expand...





That's an impressive incline bench.
 
15x30 normal crunches
3x100 normal crunches
8x25 20 pound weight added to chest crunches
15x30 Normal pushups
10x20 25 Pound weight on back.
30 minuite flat run (3-4km)

If anyone has suggestions for me to add that dont require equipment, please tell me, all i do now when im bored is work out :)

Oh, and i'll add:
My diet consists mainly of fruits and vegtables (11-20 servings of each per day) and un-refined grains aswell as light meats such as white chicken and pork.
 
Dips can be done as long as you have two very stable chairs. Also a handstand style press can be done if you have a wall so lean against.

I didn't really do anything today. I had to write an 8 hour practice MCAT this morning on 6 hours sleep so I'm fairly burned out.

Sickpuppy, what exactly is matt work?
 
bicycling

:) cycled to work (about six miles); after work, cycled over 20 miles on hilly roads...
 
wizekrak said:
Dips can be done as long as you have two very stable chairs. Also a handstand style press can be done if you have a wall so lean against.

I didn't really do anything today. I had to write an 8 hour practice MCAT this morning on 6 hours sleep so I'm fairly burned out.

Sickpuppy, what exactly is matt work?
Click to expand...

Me and a bunch of dudes around here got really big into mixed martial arts/cage fighting about a year ago. I've been in a couple of matches in Valdosta,Ga. and Atlanta,Ga.Anyway,a few of us take it pretty seriously and train pretty hard.Matt work can be anything from Ju Jitsu/wrestling to straight up striking practice. It's the damn best overall cardio workout i've ever experienced.Kinda rough sometimes though.
 
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