For me, it's the following:

 

 

Day 1: Cardio, Chest, Triceps, Cardio -1.5 hours

Day 2: Cardio, Back, Biceps, Cardio - 1.5 hours

Day 3: Cardio, Shoulder, Legs - 1.25 hours

Day 4: Boxing, Running - potential day off - 50 minutes

Day 5: Cardio, Chest, Triceps, Cardio

Day 6: Boxing, Running

Day 7: Cardio, Back, Biceps, Cardio

Day 8: Boxing, Running - potential day off

Day 9: Cardio, Shoulder, Legs

Day 10: Boxing, Running - potential day off

Day 11: Back to Day 1

 

Abs are done intermitentntly with the workouts too

Walk from public square to CSU and back, roughly 5x per week.

15 to 45 combined miles of bicycling and walking per week.  XC skiing in winter, swimming in summer.  5 to 15 high-gravity beers, table to mouth, per week.

Monday - Chest, Legs (Light) + Cardio

Wednesday - Arms, Shoulders, Back + Cardio

Thursday - Chest, Legs (Heavy); Usually skip Cardio

Friday- Arms, Shoulders, Back + Cardio

 

Saturday and/or Sunday - More Cardio (maybe a outside bike ride) and a few random exercises I do not do during the week.

 

Abs are done intermitently and I try and do 3, one-minute exercises with a 15 sec. break between each.  Working my way to 5, one-minute exercises but they are killing me and I just started.

^You must be using a lot of machines. I always found it better to combine chest with triceps on one day and biceps with back on another day. That allows you to do rows, deadlifts, pullups for the bi's and back, then bench press, incline press, dips, and flys on the other day. If you do those exercises, you won't even need to work out your abs because they're used heavily in most of those.

 

D@mn I really need to go back to the gym.

P90x.  Seriously.  This is probably the single most intense set of workouts I've done since wrestling conditioning in high school.  Anyone who thinks they're in shape just needs to do the plyometrics workout to have their world turned upside down.  I originally did it to lose weight (30 extra pounds ago :) ) but now it is just to build strength and lean muscle as almost no weights are used.  If anyone wants to have an amazing workout they can do at home in a little over an  hour a day, this workout really needs to be checked out.  I swear I don't work for them, it's just an awesome program that was introduced to me by a good friend of mine. www.p90x.com

Static contraction is a good way to 'confuse' your muscles too. I hear it works really well but I've only done it a few times. Every time I did it in the gym, people kept coming over asking me if I needed help because it looks like you're struggling to lift the weight/about to injure yourself.

^^How is that P90x workout as far as impact on joints, etc.?

 

I don't have a structured workout routine; if that works for others great, but I think it's too much hassle to carry around a little notebook checking off what I did, how much I lifted, etc. And I definitely don't care how much I can lift - I do enough to get a good workout, not impress people that "yo, I can bench ____". If I had to take my workouts THAT seriously, I'd stop enjoying them. I won't lie - I mainly go for vanity's sake; the health benefits and stress relief are a nice added bonus, though.

 

Anyway, I go to the gym 3x weekly. Each day involves lifting (switching it up with machines and freeweights between the bicep/back, tricep/chest setups), abwork, and always always always 30+ minutes on the elliptical (usually keeping the rpm at 200 or above).

The Firm three days a week, running three days a week, and one day off.  I add in push-ups and sit-ups before and after The Firm days.  In August 2007 I started out 50 pounds overweight and completely out of shape, and by March I was in good enough shape not just to make it through Basic Training, I absolutely excelled - was 2nd fastest guy in my platoon, absolutely smoking the kids 15 years younger than me.  I'm not super strong by any means, but plenty of endurance.  Maybe at some point I'll go for building strength, but I'm quite happy for now.

 

P90x actually makes it a point to warm up/cool down, and do a TON of Yoga and stretching.  The whole purpose is to increase core strength, and be good to your joints.  The Plyometrics workout, which is all jumping and squatting, is the only one that could potentially be bad for your joints. But, throughout the entire thing the trainer, Tony Horton, is constantly telling you to land on your toes as softly as possible, and that if you have knee issues you should modify the moves so as to not harm your joints.  You can end up doing well over 200 (cumulative) push-ups in a single workout, as well as over 100 (cumulative) pull-ups.  Just going on youtube and looking up P90x can give a lot more information.  Once you do it though, you're hooked.

The gym at lunchtime at least 4 times a week. I usually lift 3 days a week and run at least 2, cardio on ellipitcal or bikes after lifting if I don't run. Started about a year ago doing a basic core routine, it is good for strength but not so much for tone. But I can get the routines done in under 30 minutes. The latest wrinkle in my work is our new dog requires a ton of walks, so I have been adding 3-5 miles a day  of walking on top of that. I am down about 10 lbs since I started back at lunch this summer.

 

 

Day1: Clean and press, Dunmbell overhead press, dumbell lateral raises, tri- pull down, skull crushers, tri-dumbell extensions.

Day 2: Deadlifts, T-bar rows, Bent arm rows, Front Shrugs, Behind the back shrugs.

Day 3: Incline or decline bench, flat bench, bent arm dumbell flys, dumbell curl, straight bar curl

 

Has anyone tried Hoodia? It's an appetite supressant. I want to shed about 15-20 pounds before I go back to the gym to bulk up. If so, what is a good hoodia product? From my understanding, the herb itself is very expensive and like other supplements the cheap stuff is probably of low quality or low milligrams of the active ingredient.

Has anyone tried Hoodia? It's an appetite supressant. I want to shed about 15-20 pounds before I go back to the gym to bulk up. If so, what is a good hoodia product? From my understanding, the herb itself is very expensive and like other supplements the cheap stuff is probably of low quality or low milligrams of the active ingredient.

 

Have you spoken with your doctor/nutritionist?  There is some information on GNC

My right forearm is rock-solid from this one workout I do.

My right forearm is rock-solid from this one workout I do.

 

I don't have a nutritionist. I look at a lot of reviews online, such as a private msn message board where people are knowledgable and have been in the game for tens of years. I've talked to a doctor before (when I was 18 and experimented with No2 and creatine) but he was not a sports medicine doctor. He told me to get supplements manufactured in Europe, particularly Germany because the U.S. FDA does not regulate the content and does a poor job of tracking the "claims' of supplements. The no2 caused my veins to expand and gave me a "pumped" look even long after the workout. I figured it was a marketing scam since that kind of quick result alone would cause people to buy the product but overall I think the increased blood flow helped repair muscle tissue as I did see gains after using it and noticed I could lift more. I'd recommend no2 (no-xplode is one brand that contains it - a few of my friends use it) for people wanting to build muscle.

 

Hoodia is the latest fad in dieting so not much research has been done to begin with. All that is really known, is that tribes in Africa chew on the leaves or whatever, to suppress their appetite. I bought some but it was cheap and I haven't noticed any difference in appetite. I think I bought a product with too low of a dose. If that doesn't work, I guess I could drink a lot of caffeine, that always suppresses my appetite. I typically eat about 2500-3000 calories a day so I think cutting down on calories could easily cause me to lose weight. I'm 180lbs 6'0 right now.

 

 

 

 

 

 

My right forearm is rock-solid from this one workout I do.

 

lmao

 

 

Spinach!? Riiiiight.

My arms grew half an inch, wohoo! I need to buy a scale and weigh myself. I think the diet makes more of a difference than anything.

 

Anyone else making progress with their routine?

My arms grew half an inch, wohoo! I need to buy a scale and weigh myself. I think the diet makes more of a difference than anything.

 

Anyone else making progress with their routine?

 

What are you goals?

More muscle and strength but a little more lean too. Right now I'm eating about 3600 calories a day, 160-180 grams of protein - just trying to get big at this point. I'll cut later. I love eating like a horse. Luckily the calories haven't made me fat.

Bike (20+ miles a week), swimming (6000 yds/week), elliptical (2 hours/week), 3500-7000 calories a week. I've dropped 25 pounds and reduced my body fat percentage by 6%  since January.

Wow, that's really good.

Bike (20+ miles a week), swimming (6000 yds/week), elliptical (2 hours/week), 3500-7000 calories a week. I've dropped 25 pounds and reduced my body fat percentage by 6%  since January.

 

Damn!

Have you guys seen this contraption they sell called the "Ab Lounge"? Wtf? Should a piece of exercise equipment ever have the word "lounge" in it?? That's American marketing for you. I can't believe people think that you literally burn fat in your abs by doing crunches. The only way you're going to get a six pack is if you have a low bf percentage. Everyone has a six pack, it's just under a layer of fat.

 

Even if it were true, commen sense tells you that you would look ridiculous having a six pack with the rest of your body being flabbly.

commute on a bike 2 work/5 days/week =60 miles...jog 4x week 12/18miles week...lite weight lifting 3-4x/week...

load/unload 10 ft pipe each wt at 3/6 lbs ea. 75/100 pcs per load and 5/6 loads per day( I'm a construction truck driver) All this at 52 yrs old = being in good shape for a old man.....

Wow, that's really good.

 

It's pretty sweet alright. I'd been swimming for a couple of years now but the big changes didn't happen until I got my eating habits turned around. Lots of small low-fat, high-protein meals throughout the day and no more bread and pasta (::sheds a tear::). I only point this out in an effort to discourage you from getting mixed up in this Hoodia nonsense. You can't accomplish anything by starving yourself. You just gotta keep enough fuel in your tank to take care of business.

Wow, that's really good.

 

It's pretty sweet alright. I'd been swimming for a couple of years now but the big changes didn't happen until I got my eating habits turned around. Lots of small low-fat, high-protein meals throughout the day and no more bread and pasta (::sheds a tear::). I only point this out in an effort to discourage you from getting mixed up in this Hoodia nonsense. You can't accomplish anything by starving yourself. You just gotta keep enough fuel in your tank to take care of business.

 

How could you give up bread and pasta?  Those things, pork and red meat is my downfall. Since I gave up coffee, my appetite has gone bonkers.  I do more cardio now so I can hang onto this 6 pack for as long as I can, but I love bad food.

I loooovvvvvvvvveeeee me some pasta! I just use whole wheat noodles or whole wheat bread. Pop is my biggest downfall. I probably averaged 4 cans per day. I gave it up one summer for water and well lost weight lol. I've cut down recently but I still drink it. Water is just so...boring.

I loooovvvvvvvvveeeee me some pasta! I just use whole wheat noodles or whole wheat bread. Pop is my biggest downfall. I probably averaged 4 cans per day. I gave it up one summer for water and well lost weight lol. I've cut down recently but I still drink it. Water is just so...boring.

I eat whole wheat or seven grain bread and eat whole wheat pizza.

 

I've never been a big soda drinker.  Have you tried flavored water?  Dasani is pretty good.

ok, heres my bf and I's routine:

 

1 day - 3 back, 3 bicep, 7 reps/4 sets. 

1 day - 3 shoulder, 3 tricep, 7 reps/4 sets.

1 day - 4 chest, 7 reps/4 sets

1 day - 6 leg/ass, 7 reps/4 sets

3 days - 1 mile sprint

4 days - abs - intense 10 minute workout - usually 9-10 different workouts

 

Typically, I do my ab workout when I am at the gym so I can use resistance machines.  On my off gym days, I do my running. 

 

Up until 18 months ago or so, I ran 4 miles a day.  After doing that for 6 months, I shrank down to tiny size.  For the past 17 months or so, I have significantly reduced my running and significantly increased weight training.

 

I also drink protein shakes after every workout. 

ok, heres my bf and I's routine:

 

1 day - 3 back, 3 bicep, 7 reps/4 sets. 

1 day - 3 shoulder, 3 tricep, 7 reps/4 sets.

1 day - 4 chest, 7 reps/4 sets

1 day - 6 leg/ass, 7 reps/4 sets

3 days - 1 mile sprint

4 days - abs - intense 10 minute workout - usually 9-10 different workouts

 

Typically, I do my ab workout when I am at the gym so I can use resistance machines.  On my off gym days, I do my running. 

 

Up until 18 months ago or so, I ran 4 miles a day.  After doing that for 6 months, I shrank down to tiny size.  For the past 17 months or so, I have significantly reduced my running and significantly increased weight training.

 

I also drink protein shakes after every workout. 

 

Tiny?  What is tiny to you?  What size/How big are you? (keep it clean!)

ok, heres my bf and I's routine:

 

1 day - 3 back, 3 bicep, 7 reps/4 sets. 

1 day - 3 shoulder, 3 tricep, 7 reps/4 sets.

1 day - 4 chest, 7 reps/4 sets

1 day - 6 leg/ass, 7 reps/4 sets

3 days - 1 mile sprint

4 days - abs - intense 10 minute workout - usually 9-10 different workouts

 

Typically, I do my ab workout when I am at the gym so I can use resistance machines.  On my off gym days, I do my running. 

 

Up until 18 months ago or so, I ran 4 miles a day.  After doing that for 6 months, I shrank down to tiny size.  For the past 17 months or so, I have significantly reduced my running and significantly increased weight training.

 

I also drink protein shakes after every workout.  

 

Tiny?  What is tiny to you?  What size/How big are you? (keep it clean!)

 

Well looking back at pictures of me, I think I looked frail.  I was coming in at 145 or so.  I am up to 170 now.  People may still say I am skinny but atleast I have some meat on my bones.  I am 5'11'' btw. 

ok, heres my bf and I's routine:

 

1 day - 3 back, 3 bicep, 7 reps/4 sets. 

1 day - 3 shoulder, 3 tricep, 7 reps/4 sets.

1 day - 4 chest, 7 reps/4 sets

1 day - 6 leg/ass, 7 reps/4 sets

3 days - 1 mile sprint

4 days - abs - intense 10 minute workout - usually 9-10 different workouts

 

Typically, I do my ab workout when I am at the gym so I can use resistance machines.  On my off gym days, I do my running. 

 

Up until 18 months ago or so, I ran 4 miles a day.  After doing that for 6 months, I shrank down to tiny size.  For the past 17 months or so, I have significantly reduced my running and significantly increased weight training.

 

I also drink protein shakes after every workout. 

 

Tiny?  What is tiny to you?  What size/How big are you? (keep it clean!)

 

Well looking back at pictures of me, I think I looked frail.  I was coming in at 145 or so.  I am up to 170 now.  People may still say I am skinny but atleast I have some meat on my bones.  I am 5'11'' btw. 

 

145 is svelte.  170 lbs. is appropriate for height and age, yes?

ok, heres my bf and I's routine:

 

1 day - 3 back, 3 bicep, 7 reps/4 sets. 

1 day - 3 shoulder, 3 tricep, 7 reps/4 sets.

1 day - 4 chest, 7 reps/4 sets

1 day - 6 leg/ass, 7 reps/4 sets

3 days - 1 mile sprint

4 days - abs - intense 10 minute workout - usually 9-10 different workouts

 

Typically, I do my ab workout when I am at the gym so I can use resistance machines.  On my off gym days, I do my running. 

 

Up until 18 months ago or so, I ran 4 miles a day.  After doing that for 6 months, I shrank down to tiny size.  For the past 17 months or so, I have significantly reduced my running and significantly increased weight training.

 

I also drink protein shakes after every workout.  

 

Tiny?  What is tiny to you?  What size/How big are you? (keep it clean!)

 

Well looking back at pictures of me, I think I looked frail.  I was coming in at 145 or so.  I am up to 170 now.  People may still say I am skinny but atleast I have some meat on my bones.  I am 5'11'' btw. 

 

145 is svelte.  170 lbs. is appropriate for height and age, yes?

 

Yea.  I want 10 more pounds.  Then I will be happy.  :) 

Cardio, Chest, Triceps, Cardio

Cardio, Back, Biceps, Cardio

Cardio, Shoulders, Legs

Optional off, optional boxing/cardio

Cardio, Chest, Triceps, Cardio

Optional off, optional boxing/cardio

Cardio, Back, Biceps, Cardio

Optional off, optional boxing/cardio

Cardio, Shoulders, Legs

Optional off, optional boxing/cardio

 

Repeat step 1

 

Also, I stretch and do abs intermintently

 

Cardio, Chest, Triceps, Cardio

Cardio, Back, Biceps, Cardio

Cardio, Shoulders, Legs

Optional off, optional boxing/cardio

Cardio, Chest, Triceps, Cardio

Optional off, optional boxing/cardio

Cardio, Back, Biceps, Cardio

Optional off, optional boxing/cardio

Cardio, Shoulders, Legs

Optional off, optional boxing/cardio

 

Repeat step 1

 

Also, I stretch and do abs intermintently

 

 

I love the boxing workout.  I pretend the bag is my boss!  LOL

Boxing is the greatest workout, save for some intense aerobics, which are far beyond me

Boxing is the greatest workout, save for some intense aerobics, which are far beyond me

 

I find boxing a stress reliever.  I've tried the Ballet work out, that is a painful.

 

Yoga and pilates...not so much fun.  although the ab workouts are amazing. 

Are treadmill calorie counters pretty accurate? They don't seem like they are - at least the ones I use. A mile is roughly 100 calories. I use a little bit of an incline, at 7.5-8mph if that makes a difference. I worked off everything I ate in half a day just on the treadmill; then took a bike ride. It seems too good to be true.  :?

 

 

I tend to think the calorie counts seem low.  It seems like I can run hard for an hour and not burn that many calories, but then I look at one of those lists that says I could have burned the same number of calories playing a round of golf.  Yeah riiiight!!!!

Well if I think it's too high and you think it's too low, maybe it's about right lol.

Body 4 life

Body 4 life

 

 

http://bodyforlife.com/exercise/weighttraining.asp

 

Combine this workout with their diet for the best results. 

Are treadmill calorie counters pretty accurate? They don't seem like they are - at least the ones I use. A mile is roughly 100 calories. I use a little bit of an incline, at 7.5-8mph if that makes a difference. I worked off everything I ate in half a day just on the treadmill; then took a bike ride. It seems too good to be true. :?

 

 

 

I wouldn't count on those counts being very accurate at all.  They use a generic formula that doesn't take into account your specific level of fitness.  If you run regularly, you will start burning fewer calories over the same distance as you become more efficient

The only thing worse than treadmill calorie counters are what the elpiticals tell you.  Good god, what a scam that is.

 

ALSO, I've drastically altered my workouts.  Jogging has been replaced with sprinting and now I focus on one muscle group a day

I'm currently biking 60+ miles and swimming 6500 (3.5 miles) yards per week.

I'm currently biking 60+ miles and swimming 6500 (3.5 miles) yards per week.

have you thought about doing a tri-athalon?

I can't believe some people WALK on the treadmill. As if walking on regular ground is so hard on your joints. The same people sometimes take it a step higher on the ridiculousness meter and walk while holding on to the railing. Like their legs need to be rehabilitated and walking on the treadmill will heal them enough to where one day they will finally be able to walk normally lol.

 

 

I'm currently biking 60+ miles and swimming 6500 (3.5 miles) yards per week.

have you thought about doing a tri-athalon?

 

If I weren't afraid of what running might do to my joints, I'd definitely consider it.