workouts and shit

[crazyassmetalhead]

since i stole the new idea for this forum from deathlord i might as well steal some thread ideas as well....at least i think this was one.


anyways post any workouts you do on a regular basis if any....
or post your half-assed attempts at doing so (see below)

i'm trying to get into a decent workout routine (routine being the key word here since i usually work out well in a routine for a week or so then lose intrest or get sick or just say fuck it working out sucks) for the summer and hopefully longer.

right now i'm thinking:

mon. --- arms (hammer curls, standard curls, rows) chest (bench press), shoulders (shoulder press....fuck i forget what else......shrugs are dumb), and a good half hour-hour of cardio (running, jogging,biking etc)

tues.---- i should probably get back into doing core lifting such as squats and deadlifts.....and leg workouts such as leg curls and such.......they suck (in my opinion) but i'm gonna start doing them again

wed--- repeat monday

thurs--- repeat tuesday

friday--- repeat monday and wednesday

saturday--------..................fuck it i'm already seeing key flaws with this plan such as me probably only being able to go to the gym every other day at best

plus i was gonna try to incorporate 100 or so pushups and situps as well as at least 30 minutes of cardio every day



well you get the picture, anyone who has any actual good routines i can steal key elements of please post (i'm gonna revise mine eventually unless this attempt at a forum revival falls on its ass like my shitty workout routine)

[Dr Cantaloupe]

I've never worked out like the standard way people do when you think of working out; weight lifting, gym, etc. However i have been boxing and running for about two years now and i have gotten some really good results. Not only can i confidently kick the ass of whoever now i also look good doing it.

[Cashis Clay]

This is a sick mma workout that I follow.

Reps Can Be Adjusted To Suit Your Goals:

Strength = 4-6 reps
Gaining Muscle = 7-12 reps
Endurance = 15-20
Workout Schedule:

Monday: Weight Training
Tuesday: Cardio/Fighting Practice
Wednesday: Cardio/Fighting Practice
Thursday: Weight Training
Friday: Cardio/Fighting Practice
Saturday: Cardio/Fighting Practice
Sunday: Rest Day
Monday & Thursday - Weight Training:
Monday - Legs, Back & Grip Strength
Legs

Exercise Sets Reps
Squats 4 15-20
Leg Press 4 15-20
Leg Curls 4 15-20
Calf Raises 5 15-20
Back
Exercise Sets Reps
Pull Ups 4 15-20
Lat Pull Down 4 15-20
Seated Row 4 15-20
One Arm Dumbbell Row 4 15-20
Hyperextensions 4 15-20
Grip Strength

Exercise Sets Reps
Hand Grips 4 30 (slow reps)
Thursday - Chest, Shoulders & Triceps
Chest

Exercise Sets Reps
Bench Press 4 15-20
Incline Dumbbell Press 4 15-20
Shoulders
Exercise Sets Reps
Military Press 4 15-20
Dumbbell Press 4 15-20
Upright Rows 4 15-20
Shrugs 4 15-20
Triceps

Exercise Sets Reps
Dips 4 15-20
Close Grip Bench Press 4 15-20

Tuesday & Friday - Cardio & Bag/Pad Training:
Fighting Practice 30 mins (using bags or pads)

Example of practice for BOXING:

3 mins of Quick Jabs and Strikes
1 min rest
3 mins of Heavy Strikes
1 min rest
3 min freestyle combo's
Repeat as many times as possible and push it!

Followed by 30 min jog

Wednesday & Saturday - Martial Arts Cardio:
Fighting Practice 45 mins

Example for Martial Artists:

Loosen Up by moving through the combinations of your preferred style (Karate = Kata)
30 second rest
3 mins Quick strikes on bag
1 min rest
3 mins of heavier strikes
1 min rest
3 mins freestyle combo's
Repeat as many times as possible and push it!

Followed by 100-200M Sprints

[deathlord888]

i used to just hit the weights every day compound muscles first but 3 sets of lew reps high weights. but now im working on cardio so bike like 25km hard one day then run usually one mile fast as i can then 1 slow or sometimes 4-5 slow depends on how im feeling and then other days i swim. O ya and run the beep test that is a solid work out

[Xon]

Here is how I have been working out for PT:

Monday, Wed, Fri:
Warm Up, Do Stretches
From there, do 15-30 minutes of Pushups, Situps, Overhead arm claps, flutter kicks, body squats, supline bicycle, and a few other things that escape my mind at the moment.
From there, I would spend the next 30-45 minutes doing a running workout. ie: springt, long distance, last man up runs, and so on and so forth.

That kept me in decent shape. When I wanted to get into running shape, i would then run 6 days a week plus what I said previously. They same would go if I wanted to build muscle, I would just replace the 6 days a week running with weights.

[Slawter]

My older bro just got outta the Marines (Ooh-Rah!) and he does the CrossFit training stuff. its supposed to be fucking intense and it works for him, you can check out there site and get the workouts there, no cost or anything.

[WeirdD]

CrossFit is brutal.
If you don't workout much though and you're out of shape you should probably start somewhere slow. Personally I find that working out my cardio by running / swimming / riding a bike etc etc is a waste of time. You can be doing cardio at the same time as working out something else.

Here's my workout:

Every day of the week I hit the gym and target a different muscle group, I won't detail what my schedule looks like, since everyone's is different.

On top of that 4 days a week I toss on as much clothes as I can and ride the bike for 20-25 minutes. The only thing is while I'm riding the bike I take 5-10 lb weights (really light stuff) and I do as much upper body workouts as i can, ill rotate my shoulders with them, do shadow boxing with the light weights, stretch out my arms / back, do shoulder workouts all while riding the bike. Anything to keep my heart pumping and to make me breathe harder.

Every day I also shadow box and hit the back, this is enough of a cardio workout for me, I do 3 5minute rounds shadow boxing with wrist weights and as much clothes as i can fit on + garbage bag on against my skin. Then I take the weights off and hit the bag for 5minutes, 3 times each. I find this is just as good of a cardio workout as going for a run, it makes you sweat, makes you breathe hard and gets your blood pumping, plus you get to practice your technique while you're at it.

And I'm back at judo once a week as well, but it's mostly just teaching, once the fall is here I'll be doing judo probably 4-5 times a week as well as all this.

[TotalAnarchyUK]

I just swim every day I can till Iam absolutley knackered, works for me.
Good PT for my leg aswell.

[Xon]

I hate fucking crossfit!!!! That shit sucks... (because it is hard as hell and will definitely get you into shape)

[deathlord888]

lol ya crossfit is crazy i cant do fucking 100 chin ups even if i break it up

[Xon]

Ha ha ha.... Or fucking 400 body squats in less that 30 mins with 200 pushups and 400 situps and sprinting.

[deathlord888]

ya that shit is crazy

[Xon]

I did the one mentioned above one day and well, I could barely walk after that for like two damn days.... one of my classrooms was on the 4th story, i about died....

[deathlord888]

haha ya i HATE working legs to exhaustion because you cant do shit after lol

[Xon]

yeah, even sex that night was like, all her. I was dead....

[deathlord888]

you should just work out more then haha sounds like you got the good deal on that one

[Xon]

Ha ha.. If you like that sort of thing... I usually like control....

[KusKus]

i dont like workinh out
my stemina is low
i easaly over work and throw up

[Xon]

thats no fun... trust me....

[WeirdD]

i dont like workinh out
my stemina is low
i easaly over work and throw up

You should get in better shape, man.
My abs are fucking toast today I did like an hour long pure ab workout at the gym last night ahh.
Yakking sucks.

[Xon]

You should get in better shape, man.
My abs are fucking toast today I did like an hour long pure ab workout at the gym last night ahh.
Yakking sucks.

An hour long pure ab workout??? That sounds a little incredulous to me...

[WeirdD]

Well I obviously had breaks while my 2 buddy's did their sets (depending on the workout), but other then that it was all abs.

We started doing sit-ups throwing the 20lb medicine ball back and forth, 15 reps 3 sets.
Then full hanging abs, legs straight, 10 reps 3 sets.
Then the hanging abs where weight is on your forearms, knees up, 15 reps 20 sets.
Then we did this next AbFit machine where you sit down, put however much weight and bring your upper body forward, 15 reps 3 sets.
Then the sit-up machine, 15-3.

Might have been little more or little less then an hour, I was there for just under 12 and we did 2 tricep workouts after as well as one back and one shoulder. All of that took us about an hour and 50 minutes.

I'm just guessing, but it makes sense that more time was spent on the abs since there was more workouts.

[Xon]

ha ha ha... I hate abs....

[WeirdD]

I want to get cut before it's time to hit up the beaches :P
Legs piss me off, and shoulders too. Whenever I do a really heavy shoulder workout i can barely lift my arms the next day.

[Xon]

Ha, man... I wish I could get cut... I am to stocky though.

[WeirdD]

Yeah but I bet you can bench 2x as much as me :P

[Xon]

Might be able too... I haven't benched in like 3 years... I do pushups now. I have more of a core strength... Like for picking up heavy shit and moving stuff around...

[WeirdD]

Ahh true say.

[Xon]

Yeah... I could probably pick you up and through you around pretty easily....

[WeirdD]

How big are you?

[Xon]

5'10" 210 lbs... Mostly muscle...

[WeirdD]

That is pretty stocky.

[deathlord888]

xon and weirdD what can you guys bench?

[WeirdD]

I max out at like 140-150, a little over my own weight.

[Slawter]

with crossfit you're sposed to integrate it to what you CAN do. i weigh like 160 and if i start working out again i might be able to bench like 200-210

[deathlord888]

im pretty sure i have the highest bench in my highschool i dont anyone that can beat mine i maxed out at 255 in febuary and i havent tried since i know it has gone up

[Xon]

i can do around 200 right now. but that is not working out bench at all, just normal muscle mass.... Give me a month and I could do 250... 3 months and i could probably push around 300... If I really wanted too...

[deathlord888]

if im cheap i can do a lot more but i dont bounce or anything that is just stupid

[Xon]

I never bounce... You can easily hurt yourself that way...

[crazyassmetalhead]

anyone have a workout specifically geared torward preparation for boot camp, specifically the Marine Corps'?

i'm not sure i which service i wanna join yet, but i'm figuring they have the hardest boot camp so if i can do that shit doing say the Air Force's wouldn't be so bad.

i know that essentially i should do a shitload of situps and pushups.....and chin ups depending on service, as well as a lot of running. basically my goal would be to run 3 miles in less than 24 minutes eventually (read that on a military site somehwere)

well anyways i know some people on here are either already in the military, have been in the military or are also making preparations for joining. so that's my new goal.

[Xon]

3 miles in 24 minutes is barely passing... Just to let you know. Passing pt for the army is a 2 mile run in 15:54.

[deathlord888]

ya just body weight stuff since my BMQ is coming up i dropped the weights and have been doing push ups and running

[crazyassmetalhead]

shit, i think for me to pass the air force pt test with my current waistline, pushups and sit up scores i'd need to do the 1.5 mile run in like 15 minutes or less.

last time i tried to do the pt test with my dad i could barely finish a quarter mile cause it felt like i was being stabbed in the back of my head/neck.....(still had whiplash which is a bitch to run with)

so i'll repeat that test to get a general understanding of how outta shape i am as far as running


i need to think more about what i want to do with my life before i commit to joining one service in particular, which career field i'd be best in and such (plus i was thinking of waiting til i was 21 cause i know enough from living on bases most of my life that there's not much else to do but drink on weekends and such, at least that's what i'd be tempted to do.....i just don't want the trouble of underage drinking charges in a military enviroment)

i have no fucking clue how to build up stamina, i've always hated running..... i'm guessing just start out with what you can do and gradually increase distance and time running.....idk, ran for 15 minutes at different paces tonight idk if that's a good start or not (not sure of distance or anything)

[WeirdD]

A good way to increase stamina is to do wind sprints.
Sprint as fast as you can for x amount of time, then jog for x amount of time, then spring, then jog, etc etc. Swimming is really good for cardio too, basically you need to get your blood pumping and you gota get breathing hard.

[Cadaver Dog]

Try a treadmill, I hated the shit out of running on a normal surface because of dickhead gym teachers pushing me way to far in track, but once my family bought a treadmill, it became kind of fun to run, and probably sheer placebo, but it seems much easier to run longer distances on one, though that could be all the variables like crutching on the guards, not having to turn, step over rocks, etc.

It always boosted me up, mentally as well, because when you see the speed up to 10.0 and above, you feel kind of good about yourself.

But I'm a borderline anorexic former 2k runner, that shit took all the fun out of it, so I started hating running. Now I just run like a nigger to help with parkour and shit.

[Xon]

If you are not a runner... And need to get in shape... Don't use the treadmill. If you have to run on the ground for your test. Run on the ground... This is coming from experience. I am a horrible runner. To pass the pt test I had to do long distance everyday 5-6 days a week. if you can run 5 miles at a decent pace consistently then you should be able to pass the pt test...

[TotalAnarchyUK]

Yeah Xons right, there are alot more variables running on the ground than a treadmill.

[deathlord888]

treadmill just blows tho it is mega *****g

[Xon]

Yeah... I know running... I had to fucking pass my pt for 4,000 bucks so I learned how to run...

[Cadaver Dog]

but it seems much easier to run longer distances on one, though that could be all the variables like crutching on the guards, not having to turn, step over rocks, etc.
I'm in motherfucking Tennessee, I'll take my air conditioned treadmill instead of running miles in muggy ass 90 degree weather.

[Xon]

pussy.....

[deathlord888]

it is better to run outside

[Cadaver Dog]

Of course it is, but if you're hitting up the service, you should be fit enough to where it wouldn't make a difference, anyway.

Xon, have you ever been assaulted by an angry territorial dear while running?

[Xon]

nope......... i take it you have?

[deathlord888]

thats one way to learn how to book it tho haha

[Xon]

yeah... never thought of it that way... that would be a way to learn how to fucking run...