not necessarily. The model I had in mind can be folded and is definitely smaller than all other machines mentioned in this thread Real, you have to give me something to work with my friend . A few years ago I used to swim aprox. 2 times a week for one hour (with 3 small breaks). It lasted for like a year and I never had any issues, actualy I felt great! I am sure the way I do it is not very good and I could improve my technique 1000X, but is there a reason why I should avoid swimming? In Poland at least, it is being portrayed as very "healthy". What if I get a personal trainer? Only old ladies and pregnant women do it here, no thank you That's what I thought too. I was/am determined to do something and had already decided to buy the damn rower, now after asking for advice here I feel like I should avoid any kind of activity lol. Concerning the second part pf your recommendation - I want to start biking to work again. Did it 2 years ago and it was great, but since had to bring my son to the kindergarden and it would be too long of a ride with the bike. On Tuyesday he's moving to a new facility which is perfectly on my way to work Yeah, that's one person with worse knees than mine
BTW, this has turned into the Samson potential workout thread. We had an official workout thread back at CL, maybe I could rename this one and let it develop into a new, beter version
I own a Water Rower. Great machine. It's easy on my bad knee. It stands up against the wall after the workout. I love the water sound. It allows my to vary the resistance with every stroke if I choose. I don't really use it for Cardio. I do sprints with it.
This summer has been awesome. I've been working out six days a week, watching my macros, and beasting. I'm almost a bit sad to go back to the grind of a full semester. Almost. I do love it, after all. Microcosm: I'd set a goal of being able to do a Crossfit workout as prescribed. Well, mostly as prescribed. It's called Grace. It's clean and jerk 30 reps of 135 pounds. I don't like to swing weights around above my head unless it's a push press. Too dangerous. So, months ago I started working at 85 pounds, then gradually moving up. I hit 115 pounds and decided to go for 135. Long story short, I set a time cap. I wanted to be able to complete Grace in under 10:00. First time I did it at 135, I did 22 reps. Then 27. Then 29. Then I got it a couple weeks back in just under 10:00. At a body weight of about 155.
I drink beer, too, and I'll eat some junk food. My summer schedule has basically looked like this: Get up at 7 Go to Starbucks, drink a decaf Americano with a splash of whole milk (and typically a high protein bar). Work on school materials until 10 or 11. Go home, work out. Eat. Have from noon/1 until 4/5 when wifey gets home to do whatever I need to do. Chill with wife. I did have the benefit of a beautiful summer schedule, I realize.
When i was healthy and younger i used to work out daily. I had some nice results and looked rather good Now... well, i'll get back to where i once was, baby steps
Wake up early and do cardio for 30 mins. Usually treadmill or eliptical or insanity. Lift weights in the evening. Arms and abs one day and the next chest back and legs. 4 days a week. Rest over weekend. My diet still sucks just cuz when I eat. I eat a lot lol but still managing to lose weight and getting muscle tone
Nice, workout thread. So I signed up for the Spartan Race so I need some advice if any of you have ran it. My primarily concern is cardio as the longest I've ran is 5 miles, I'm not much of a endurance runner. I usually just play basketball for my cardio. I'm not worried about the obstacles as my strength to body weight ratio is pretty good and I've been to some Ninja Warrior type gyms. Lately, I've been doing a lot of cardio and more leg workouts but I feel like I should be doing more functional weight training. Anybody have any first hand experience with the race and if so, what should I be focusing on?
Awesome, Ras! I haven't run a Spartan Race, so this isn't first hand experience. My brother has done Tough Mudders, which is similar. He's in good shape, is very strong, and plays a lot of basketball. When he was preparing for the Tough Mudder he did a combo of more Strongman type workouts and runs interspersed with body weight exercises. Crossfit Strongman is really hardcore, but I'd recommend it. http://strongmanwod.com/ I did a WOD a few days ago from here that destroyed me.
So I've been on a very simplistic yet consistent lifting regimen for the last couple years. I'd appreciate if some of the more knowledgable folks here could help lay out the pros/cons of my workout routine. My goals are increased strength, muscle toning, and fat cutting. I also play 4-6 hours of pickup basketball a week. Basically I follow a 2 day upper body/lower body split and complete about 5-6 exercises per session + 3 core workouts. I start each session with a warm-up, either the sauna and stretching or shooting hoops and stretching for 15 minutes. Usually a 5-10 minute cool down in the sauna/steam room after workout. Upper 1: Bench Press; 4-5 sets with increasing weight. 1st two sets are 10 reps, 3rd set is 8 reps, last two sets are 3-5 reps Pull-Ups underhand grip (rotated with bicep curl): 3 sets; each set until fail Seated lat pulldown (rotated with single arm cable reverse fly 3 sets/arm): 3 sets with increasing weight. 10 reps/8 reps/5-6 reps Seated lateral Row: 3 sets with increasing weight. 10 reps/8 reps/5-6 reps Incline dumbbell press (rotated with iso-lateral decline press): 4 sets, increasing weight. 10 reps/8 reps/5 reps/3 reps One arm dumbbell rows: 3 sets/arm increasing weight. 10 reps/8 reps/8 reps Lower 1: Squats: 4-5 sets, increasing weight. 10 reps/8 reps/8 reps/6 reps/6 reps Deadlift: 4 sets, increasing weight. 10 reps/ 8 reps/ 6 reps/ 6 reps Hip Abduction: 4 sets, increasing weight. 10 reps/8 reps/ 8 reps/ fail Hip Adduction: 4 sets, increasing weight. 10 reps/ 8 reps/ 8 reps/ 8 reps Seated Leg Press: 4 sets, increasing weight. 10 reps/8 reps/6 reps/6 reps Seated Calf Raise: 4 sets, increasing weight. 15 reps/15 reps/10 reps/ 8 reps Upper 2: Bench Press; 4-5 sets with increasing weight. 1st two sets are 10 reps, 3rd set is 8 reps, last two sets are 3-5 reps Pull-Ups, overhand grip (rotated with dumbbell lateral raise 3 sets 10/fail/fail): 3 sets; each set until fail Tricep cable pull-down: 4 sets with increasing weight. 10 reps/8 reps/8 reps/ 6 reps Dips: 3 sets 10 reps/fail/fail Incline dumbbell press (rotated with overhead shoulder press): 4 sets, increasing weight. 10 reps/8 reps/5 reps/3 reps Cable standing chest press: 3 sets/arm increasing weight. 10 reps/6 reps/4 reps Lower 2: Squats: 4-5 sets, increasing weight. 10 reps/8 reps/8 reps/6 reps/6 reps Deadlift: 4 sets, increasing weight. 10 reps/ 8 reps/ 6 reps/ 6 reps Seated leg curl: 3 sets, increasing weight. 10 reps/6 reps/fail Dumbbell lunges: 4 sets, 8 reps per leg increasing weight Seated Leg Press: 4 sets, increasing weight. 10 reps/8 reps/6 reps/6 reps Seated Calf Raise: 4 sets, increasing weight. 15 reps/15 reps/10 reps/ 8 reps Core: As I mentioned I rotate between the following core exercises, 3 per workout after my main lifts. I always include planks. Planks 3 sets 45s-1:00 per set Medicine ball side-to-side slam, 3 sets x 20 reps Weighted lower back extension with weight, 3 sets x 15 reps Bosu Ball V-ups, 3 sets x 10 reps Bosu ball opposite arm and leg raise 3 sets each side, 7 reps per side Sit-ups 3 sets x 15 reps Machine standing leg lifts, 3 sets x 15 reps (last 5 reps hold for 5 seconds per lift)
When I lift weights. My very first set is my power set. Heaviest I can lift properly and do about 8 to 10 reps. Then after 3 more sets with 12 to 15 reps. At 5 or ten pounds less then the power set
I would die if i had to do as many sets (i go heavy though ). Less chest, more shoulders and no sauna after a workout .
Not the best way to treat your heart (not after a hard workout or a cardio session). On a free/light day sure, go ahead. Nice little cooldown and some static stretching is all you need.
I started doing some of the Stronman workouts from strongmanwods.com. It's a Crossfit offshoot. I often do Crossfit Football workouts because that's the sport I trained for more than any other, and I'm very comfortable with the workout type. At any rate, I am really NOT in strongman shape. These workouts are just brutal. I find myself lifting heavier weights much faster than I ever would otherwise, and really that's my goal - to be able to do useful things with my body and with heavy weights.
I loathe crossfit training... speed lifting power weights? I hate the very concept. But you're knowledgeable guy and I know you'll be safer than most. The culture takes advantage of those that don't know better but for people who know their limits they can be challenging and effective.
