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2008-02-09 14:12:00
RAIMIUS
You with the face!
+244|7143|US
Look up "Cross-fit" workouts.  They are real bitches!
OR
Do 2 minutes of push-ups, sit-ups, then a 300-600m run with about 90 seconds break between each.  Repeat 3 times.  Go all-out on them (you'll probably feel pretty crappy after each run).  Then go lift some weights (2 or 3 weighted exercises).  Do that every other day, and run 2-6 miles on your off days.  That's a good simple workout plan that should help with your endurance and strength.

Last edited by RAIMIUS (2008-02-09 14:13:20)

2008-02-09 14:13:49
-Whiteroom-
Pineapplewhat
+572|7087|BC, Canada
@ teabaggs,
do you ever change that up, I see you have 4 of exercises for each muscle there(bi/tri) I would only do that when I was going hard for a bit, usually I would leave one out and every 2 weeks to a month rotate one in and another out to keep it fresh.
Also have you tried back/bi day, Chest/tri, mid section, and leg days.
My old work out partner, whos a trainer now, used to do major/major days, where he would do chest/quads, back/calfs etc, when he was really going on his legs. Because god knows leg workouts are boring as hell, Its the day I find easiest to not bother going to the gym.
2008-02-09 16:04:07
Volatile
Member
+252|7133|Sextupling in Empire

If your goal is to gain muscle, and your not eating enough protein, your wasting your time(not completely, but still). You need to take in AROUND 1 gram of protein per pound of lean muscle mass. You also need to try to space out 5-6 meals throughout your day, 3 to 4 hours apart, to stabilize your metabolism and keep a steady flow of fuel and nutrients to your body. Also keep plenty of water in your system and stay hydrated.

You also need to keep a log of your workouts, so you can push yourself past your previous limits. So if in the previous week you did standing barbell biceps curls(maxing out) at:

set 1 - 50lbs - 16 reps
set 2 - 55lbs - 12 reps
set 3 - 60lbs - 10 reps
set 4 - 70lbs - 6 reps

Then this time around when you pick up the barbell for your first set(50lbs) you should just have it set in your mind your going to do more than what you did last week(16 reps), and do it.

Also try to do one muscle group a day, and for each exercise try to do at least 4 sets with pyramiding. With the first set do at least 16 reps to warm up the muscle group, on the second set increase the weight to drop your reps down around 12, then for the 3rd set increase weight to drop your reps down around 8-10, and your last set around 6 reps.

I could type-babble on forever, but if you really serious about reshaping your body, just go pick up this book at your local bookstore($25).
https://i48.photobucket.com/albums/f218/Volatile_Squirrel/images.jpg

A seven-time Olympian should know what he's talking about.

EDIT: LOL at my excessive use of "also"

Last edited by Volatile (2008-02-09 16:05:35)

2008-02-09 16:21:09
Ajax_the_Great1
Dropped on request
+206|7075

HurricaИe wrote:

I have been working out at school for like 5 months now, and I've had almost no gains in size or strength and it's pissing me off... I admit it's not a whole-hearted effort but regardless, come the hell on I should have a BIT of muscle growth or strength increase by now, right?!
Hate to tell you it but if you actually want something to happen you have to work hard at it. You aren't going to get stronger doing a couple of reps and then goofing off with your friends. Our gym had a trainer and he gave us a workout packet to follow. I pretty much followed it by the book and it worked quite well for me.
2008-02-09 16:25:28
CommieChipmunk
Member
+488|6998|Portland, OR, USA
Vegetarian + Cycling + Weight Training = win
2008-02-09 16:28:16
-Whiteroom-
Pineapplewhat
+572|7087|BC, Canada

CommieChipmunk wrote:

Vegetarian + Cycling + Weight Training = win
I cant see vegetarian+Weight Training working out so well at all....
2008-02-09 16:30:09
Turquoise
O Canada
+1,596|6833|North Carolina
Never eat trans fats, exercise, lift some weights, and use protection...    A simple plan for health, but one that I haven't quite mastered yet...
2008-02-09 16:30:43
robcr9
Member
+111|6409

Turquoise wrote:

Never eat trans fats, exercise, lift some weights, and use protection...    A simple plan for health, but one that I haven't quite mastered yet...
nice sig
2008-02-09 16:31:13
clogar
damn ain't it great to be a laxer
+32|6384|Minnesota
try a sport
2008-02-09 16:37:39
Ajax_the_Great1
Dropped on request
+206|7075

Nicholas Langdon wrote:

CommieChipmunk wrote:

Vegetarian + Cycling + Weight Training = win
I cant see vegetarian+Weight Training working out so well at all....
Just eat enough nuts so that you have horrible diarrhea.
2008-02-09 16:39:43
CommieChipmunk
Member
+488|6998|Portland, OR, USA

Nicholas Langdon wrote:

CommieChipmunk wrote:

Vegetarian + Cycling + Weight Training = win
I cant see vegetarian+Weight Training working out so well at all....
works fine for me, if you want to be an Olympic weight lifter, than you might have a problem however
2008-02-09 16:40:58
Turquoise
O Canada
+1,596|6833|North Carolina
Commie might be getting his protein elsewhere...    j/k

http://www.youtube.com/watch?v=y3-qVRczltU

Last edited by Turquoise (2008-02-09 16:43:52)

2008-02-09 16:50:50
Noobeater
Northern numpty
+194|6875|Boulder, CO
Just doing a little bit extra that you wouldn't normally do can help, for isntance as I can't be arsed waiting in the cold for a bus to 6th form I walk there, normally late  so at as fast a walking pase as possible without jogging after 6 months of doing this (3 miles there 3 miles back, though at a slower pase on the the way back) I am definately alot fitter. Though I have noticed that I seem to lead with my right leg so the calf muslces in my right leg are larger than in my left. Its also improved my stamina as it increases my heart rate.

Simple things that you don't have to make a huge effort for can make a surprising amount of difference.
2008-02-09 22:11:05
HSG
Member
+23|6902|British Columbia, Canada

HurricaИe wrote:

Mek-Izzle wrote:

HurricaИe wrote:

So I was at lunch today, and I finished eating a nice burger.
There's your problem.
I know plenty of other people who qualify as "fit" and they still eat the same food I eat. I was looking for actual workouts, not snyde remarks thanks.
get off pc for a while.
2008-02-09 23:13:20
Poseidon
Fudgepack DeQueef
+3,253|6966|Long Island, New York

kylef wrote:

Exercising prior to sleep is apparently a bad idea. I used to it and noticed no real gain and was very confused. I've started to exercise a bit in the morning and mid afternoon (crazy things - as in, if you are watching a war film and someone says "get down and give me 25 - you get down yourself and do 25). I've noticed a bit of muscle increase, certainly in my arms.

As for the pain - could very well still be just a stretched muscle or the muscle became a bit tender slightly. I've had it quite regularly, including once or twice in my heart area - but apparently it's natural and could very well simply be the muscle growing (expanding) - hence the pain.
Exercising prior to sleep is a very good idea. It gets you relaxed and feeling good so you get a better night's sleep.

It's what I do. 30 minutes on an exercise bike, 10 minutes of pushups and situps (50 each usually) and 10 pullups.
2008-02-10 14:30:53
rh27
Not really a Brit
+51|7025|England
I skimmed through all the crap posted.

You're in school right, I'm thinking you don't want to get ripped or anything you just want to be overall more fit and healthy, which is a lot more achievable. I qualify as very fit when professionally assessed and yet I do bugger all exercise and eat what I feel like (in moderation). It helps that the foods I like most happen to be healthy, but the point is there.

What you want is when you exercise, do reps like normal, as many as you can til you have to stop, rest a full minute. Then do 2 more sets with a minutes rest in between. The magic of threes is widely accepted.

What I tend to do is 3 times a week;

30 minutes running/jogging/whatever.

Calf stretches, 3 sets of 30 seconds each per leg.

Pec Flexes (Line up sideways against a wall, hold it with your closest hand and push that side of your chest forward letting your other hand swing naturally behind you. This is very easy to do but has a lot of benefits.) 3 sets of 30 seconds per side.

Press Ups, 3 sets of 50 each. (I started only doing 25 and built up to 50). I'm talking real straight-back going slowly arms close to chest press ups here. No half-assed wide armed sets.

Tricep Dips (sit in front of a chair, arms behind you on the seat to lift your ass off the floor. Lower yourself slowly and lift back up. Burns your arms like hell.) 3 sets of 25 each.

Pull Ups (I take it you know these, try and get your chin above the bar.) 3 sets of 10 or whatever you can manage. It's hell to do.

That's all, easy to do and you actually see improvement pretty quick. Nothing special but noticeable.
2008-02-10 14:32:31
GunSlinger OIF II
Banned.
+1,860|7072

rh27 wrote:

I skimmed through all the crap posted.

You're in school right, I'm thinking you don't want to get ripped or anything you just want to be overall more fit and healthy, which is a lot more achievable. I qualify as very fit when professionally assessed and yet I do bugger all exercise and eat what I feel like (in moderation). It helps that the foods I like most happen to be healthy, but the point is there.

What you want is when you exercise, do reps like normal, as many as you can til you have to stop, rest a full minute. Then do 2 more sets with a minutes rest in between. The magic of threes is widely accepted.

What I tend to do is 3 times a week;

30 minutes running/jogging/whatever.

Calf stretches, 3 sets of 30 seconds each per leg.

Pec Flexes (Line up sideways against a wall, hold it with your closest hand and push that side of your chest forward letting your other hand swing naturally behind you. This is very easy to do but has a lot of benefits.) 3 sets of 30 seconds per side.

Press Ups, 3 sets of 50 each. (I started only doing 25 and built up to 50). I'm talking real straight-back going slowly arms close to chest press ups here. No half-assed wide armed sets.

Tricep Dips (sit in front of a chair, arms behind you on the seat to lift your ass off the floor. Lower yourself slowly and lift back up. Burns your arms like hell.) 3 sets of 25 each.

Pull Ups (I take it you know these, try and get your chin above the bar.) 3 sets of 10 or whatever you can manage. It's hell to do.

That's all, easy to do and you actually see improvement pretty quick. Nothing special but noticeable.
good workout.  not too intense at all.
2008-02-10 14:32:57
farmerfez
o wut?
+78|6959

run, lift, situps

all you have to do really
2008-02-10 14:34:38
GunSlinger OIF II
Banned.
+1,860|7072

farmerfez wrote:

run, lift, situps

all you have to do really
dont have to lift.
2008-02-10 14:36:09
colonelioan
Member
+14|6884|Kanada
Eat natural stuff, avoid Fast-Food.

And Exercise btw

Last edited by colonelioan (2008-02-10 14:36:33)

2008-02-10 15:06:06
ThaReaper
Banned
+410|7068
I'm gonna start running this summer. I'm gonna try and run at least 3 miles every morning.
2008-02-10 15:18:43
=Karma-Kills=
"Don't post while intoxicated."
+356|7013|England

ThaReaper wrote:

I'm gonna start running this summer. I'm gonna try and run at least 3 miles every morning.
Same here. As soon as the clocks go forward, its 6am wake up for me and an hour run in the mornings. Plus i spose a few pushups and sit ups when i can be arsed.
2008-02-10 15:39:24
DesertFox-
The very model of a modern major general
+796|7113|United States of America
Since the pre-season track workout began for me about two weeks ago, I've gained 3-4 pounds from the weight that I've been stuck at for probably the last two years. I'm ecstatic.
2008-02-10 15:41:04
GunSlinger OIF II
Banned.
+1,860|7072

=Karma-Kills= wrote:

ThaReaper wrote:

I'm gonna start running this summer. I'm gonna try and run at least 3 miles every morning.
Same here. As soon as the clocks go forward, its 6am wake up for me and an hour run in the mornings. Plus i spose a few pushups and sit ups when i can be arsed.
bet you two wont do anything except go back to sleep.
2008-02-10 15:56:27
(T)eflon(S)hadow
R.I.P. Neda
+456|7257|Grapevine, TX

HurricaИe wrote:

So I was at lunch today, and I finished eating a nice burger. I was just chillin' out, maxin', relaxin' all cool but suddenly i felt this sudden pain. Not in my heart (thank god) but it was like, near my right pec. I don't know what the fuck it was, and I'm sure I'm over reacting, but now I'm scared I'll be dead of heart disease at age 30.

I have been working out at school for like 5 months now, and I've had almost no gains in size or strength and it's pissing me off... I admit it's not a whole-hearted effort but regardless, come the hell on I should have a BIT of muscle growth or strength increase by now, right?!

Does anyone have a legitimate workout that will actually god damn work? I swear at this rate I'm gonna end up saving money then putting an ad on craigslist for an exorbitant amount of money for someone to be my trainer.

TL;DR: Read the above two lines
I just joined 24hr Whore Fitness on Friday. I admit I haven't seriously worked out in about 18months. Best friend did last week, too. I know we will come up with a few workout programs, Ill keep ya posted for any of them. GL 

Oh yeah I know I cant sell it here, but maybe Ill recover some of that investment in the home gym that just sits there.

Gym>Home Gym

GunSlinger OIF II wrote:

=Karma-Kills= wrote:

ThaReaper wrote:

I'm gonna start running this summer. I'm gonna try and run at least 3 miles every morning.
Same here. As soon as the clocks go forward, its 6am wake up for me and an hour run in the mornings. Plus i spose a few pushups and sit ups when i can be arsed.
bet you two wont do anything except go back to sleep.
:lulz:

Last edited by (T)eflon(S)hadow (2008-02-10 16:00:29)

 

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