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)

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.

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

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

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.

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.

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.

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

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

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