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i lift weights twice a week, monday's are bench, deadlifts, pull-ups and military press; thursdays are squat, bentover rows, dips, and misc. isolation work, usually shrugs or curls

then on tuesdays, wednesdays, and fridays me and my friend swim laps... he's a competitive swimmer so he's teaching me how to go "hardcore" or something, it's cool

i'm only lifting for a little while longer, then i'll just be focused on swimming and eventually i want to try yoga, i like that kind of shit ~_~



ok that's all now what do you all do

raquetball a few times a week (works all of your muscles pretty well), weight lifting usually once a week, bike riding 20 miles twice a week, and skiing a lot during the winter

k

Weights.. three times a week..splitting the bodyparts. Martial Arts..three times a week too and some cardio (mostly on the bike) once a week. Will hit cardio 3 times a week and lower Martial Arts to twice in December due to time constraints.

weights 3 times a week, bike riding 3 - 5 times a week

100 pushups / situps a day (usually 50 in the morning, 50 at night)

Weights 3 days a week. Hindu pushups and squats 3 days a week.

Been playing basketball for 4-5 hours a night.

Pick-up games four times a week.

<3 Football season.

30 mins running 6x a week
1 hr lifting 6x a week
Lots of Basketball and Football until the weather gets too cold

And I walk most everywhere because I didn't bring my truck with me to school this year

lifting: mon/wed/fri
walking: every weekday morning for 3 miles
biking: Sunday for ~20 miles or til we collapse.

Been doing the walking and biking for a while.

I have a stationary cycle that I ride for a few miles a night while watching tv or taking a break from gaming, just til I feel like laying down more than anything.

Thats about it really though. The lifting we just started this week, hope to continue with the plan. I really need to start getting the motivation to do situps every evening though, I want my six pack back.

-Adam

Basketball when I have the chance, which is getting less and less frequent.

10sun wrote:lifting: mon/wed/fri
walking: every weekday morning for 3 miles
biking: Sunday for ~20 miles or til we collapse.

Been doing the walking and biking for a while.

I have a stationary cycle that I ride for a few miles a night while watching tv or taking a break from gaming, just til I feel like laying down more than anything.

Thats about it really though. The lifting we just started this week, hope to continue with the plan. I really need to start getting the motivation to do situps every evening though, I want my six pack back.

-Adam

good article about abs

http://www.wannabebig.com/article.php?articleid=105

That is an interesting article, Duck. It goes against some of what I've read, but seems more 'common sense'.

I put on the Best of the 80's and dance around my living room like a solid gold dancer or a fly girl from In Living Color!!!!

Helps explain why in the past the effort I put in never met with any results. I'm getting older and slower... and I've come to enjoy fatty foods more often.

-Adam

i smoke cigarettes to the point where my lungs start to hurt, NO PAIN NO GAIN

added squats to my routine today after much coaxing from my workout partner. Ouch. Only was doing 90+bar, I thought it would be cake... but OUCH. I am so fucking sore right now.

-Adam

It only hurts the first few times you start with it.

The most Ive done in football season was 315, forgot if that included the bar.

I could probably top out at 250 now if Im lucky

You'd be suprised on how you lose muscle. 6 years ago, I was doing strength training in high school. Maxed out at 630 with leg presses. When I first went back to the gym, I had a hard time doing sets of 360.

Leg presses our machine only went up to 500 or some shit, I hated that. It was like squatting 200 freeweight.

And yeah I do believe how fast you lose muscle. Strill strong now, just not nearly where I used to be.

My mission is to get back in shape, but it's tough when all of my friends are fucking slackass stoners who dont like to excercise because weed makes them lazy motherfuckers. I do most of my jogging, etc alone. And that's boring as fuck even with an MP3 player.

PS, I read eating grapefruits before all of your average meals can help out burning fat.

So Ive begun eating grapefruits the other day, I like them. (without sugar, someone suggested eating them with sugar, but that's conterproductive)

sigh

D. Duck wrote: i want to try yoga,

I highly recommend it have done it a few times and I was surprised at the intense burn all over my body and it works all the parts even the little ones that you wouldnt notice.

Do it like 3 times a week every week and you'll be in shape in no time.

I don't want to lose weight, I was at 171.4 on Wednesday after working out. I want to be back at 190ish, which I don't think I can accomplish within the next 3 months to be quite honest. I eat very healthy, which is unfortunate in my case, because I don't take in enough protein most days and the days I do, I'm probably splurging and will have the shits that night.

Sucks much.

-Adam

Monday: Run 1 hour
Full body weights afterwards
Swim in the afternoon 45 min - hour

Tuesday Cycle for 90 minutes ( indoor this time of year - bleh)
Swim 90 minutes afternoon

Wed Run 90 min
Full body weights after wards about 45 min to an hour - lots of giant sets and very little rest
40 min swim and pilates in evening

Thurs 1 hour cycle usually intervals high low
pm swim 45 minutes

Fri 45 min run weights after
pm swim 90 minutes

Sat pilates

Sun Cycle 2 hours ( watch football and cycle np )

With weights usually goes something like this

1st set
Squats, lat pull, Iso Lat , Stiff leg Deadlifts x 3

2nd set
Push up, incline press, shoulder press, one leg toe touches

3rd set
Clean and press, quad ext , lower back ext x3

4th set
Curl Climb*, incline french press, Dips, farmers walk


Usually once a week I will get up the nerve to do a Mountian Climb squat set
which goes

50 reps, 30 reps, 20 reps, 10 reps, 7 reps, 4 reps then go back up starting at 4 reps and finish at a 50 rep set *usually cant walk the next day * Rest starts at 15 seconds and when you finish at the 4 rep set you rest for 4 min before you start over


This program will run through Januaury when I start working on power again and get faster np