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-- Workout Thread 5?
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My cardio is ok. Do 5km run 3x a week, also 30mins of biking 3x a week, plus soccer game once a week. Working to 8km run by... next week lol

Slowly losing my buddha/beer belly, but far too lazy to do abs or any weights.

Anyone got a fun workout for abs?

I like doing the plank both normally and on the sides. It's obviously quite simple to do, yet still kicks your abs' ass.

I haven't been to the gym since football season started (2 months).

I'm going to try to get back in the routine on Monday in time to be trimmed and cut for the holiday season.

24-48 hours is adequate rest for your muscles, depending on the intensity of your workout. Also, light to moderate running the day after a hard workout is actually beneficial as it prevents build up of lactic acid, which is a major cause of muscle soreness.

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Originally posted by Euforix No I'm not. I was actually referring to this. I mean, you do something everyday. When do you give your body a rest? I don't believe your body can recover just with a one night sleep. You would get better results if you gave your body more rest. No training everyday.

You are correct if lets say you go to the gym every day and you benchpress. That's when you split up your routine into different workouts where you only hit the same muscle group once every 2-3 days to allow for healing and prevent over-training...while allowing you to workout every day.

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Originally posted by srussell0018 24-48 hours is adequate rest for your muscles, depending on the intensity of your workout. Also, light to moderate running the day after a hard workout is actually beneficial as it prevents build up of lactic acid, which is a major cause of muscle soreness.

This is great advice.

I really need to start running again, but just can't seem to find the time. Should eat properly and start lifting again, as well, and probably yoga, too. To be honest, though, I probably won't do any of this until I head back to the States. As much as I miss being in shape, I really seem to have no time whatsoever. What the hell am I doing on this message board, anyways?

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Originally posted by ziptnf With my running, I've been having knee troubles and slight shin splints, so I'm slowing down my pace and having a steadier, more deliberate running style. Do you all think if I did separate leg exercises (lunges, wall sits, calf raises, etc) that those troubles would go away due to increased strength?

Start running on softer surface. Like grass, or gravel. Asphalt, and the likes, are killers for runners.

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Work out

Very informative.

do you even lift?

30 minute of running when I wake up. 30 minutes of situps / low resistance arm or shoulders evxservies. Usually alternate. 6 times a week.

Weights are pointless after 30.

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Originally posted by Looney4Clooney Weights are pointless after 30.

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Originally posted by ziptnf With my running, I've been having knee troubles and slight shin splints, so I'm slowing down my pace and having a steadier, more deliberate running style. Do you all think if I did separate leg exercises (lunges, wall sits, calf raises, etc) that those troubles would go away due to increased strength?

More often than not knee issues are because your legs specifically your quads are not strong enough and they are allowing the knee cap to move in an unnatural way.

Strengthen your legs by doing squats.

Still doing it, I'm just not talking about it as often these days because I really don't know what to say any more.

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Originally posted by KiNeTiC ENeRgY You are correct if lets say you go to the gym every day and you benchpress. That's when you split up your routine into different workouts where you only hit the same muscle group once every 2-3 days to allow for healing and prevent over-training...while allowing you to workout every day. This is great advice.

Thanks for answering for me.

My suggestions were not OTT at all. Big movements that hit different muscle groups hard without causing CNS fatigue. You make your workouts count.

Each week either add some weight or an extra rep to one of your sets. If you're not fucked after doing your 3-4 sets, your workout wasn't as effective as it could be.

The three movements I suggested all hit different groups of muscles in a different way, but they all require a lot of muscle to do correctly and will work out loads of different parts of you at once.

For biceps there is no single better exercise than chin ups. It hits 95% of your bicep muscles, nothing else can match that. It will also build strong upper back, forearms, and killer traps.

The opposite of this is dips, build ridiculous triceps and deltoids whilst ripping your chest up too. It will also work your core and upper back.

Dead lifts will work everything in your body. You cannot cheat in a dead lift either. You lift what you can lift. It's a great measure of strength and will make your lower back and legs and core strong as a horse. You'll also gain grip strength and it hits your arms too but in a different way to chins.

Eat well and with a bit of cardio too you'll be a machine in 6 months.

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Originally posted by Lunar Phase 7 Hope I've not been too condescending. Good luck on your workout!

You have, but it's no problem. I'm not looking for advice unless I ask a specific question. This thread for me is mainly about motivation.

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Originally posted by SYSTEM-J You have, but it's no problem. I'm not looking for advice unless I ask a specific question. This thread for me is mainly about motivation.

I have done many a run to some dnb, including yours at some point too.

I also love cheesy hard trance to run too. Tidy Boys style.

Make a great start now and by the time new year rolls around and everyone is in that gay "new me" stage are is looking to slim down for summer you'll be in awesome shape already and then can chose to bulk a bit or focus more on your cardio and get stripped.

I'm not going to lie, a big motivating factor was listening to The Singularity and thinking "This would be awesome to run to... if only I could still run for an hour non-stop".

Cue training montage.

Just do it, you get some amazing sunsets this time of year.

Ugh...Deadlifts without a doubt are integral. Always destroys me, so do this first after your warm up. I kinda stepped away from them...at least using the heaviest weight cause I threw my back out twice now. I always watch myself to make sure I'm not arching and still get pulls every now and then. I literally cannot walk for a good week to 2 weeks when this happens. Can barely sit actually, it's been bad but I recovered back to normal. Just be very careful that you are doing these correctly, or you will be hating life.

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Originally posted by KiNeTiC ENeRgY

you should already have the muscle by then. At 30, you should be just toning shit with low resistance bands and doing cardio. And lots of muscle is so not in.

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Originally posted by KiNeTiC ENeRgY Ugh...Deadlifts without a doubt are integral. Always destroys me, so do this first after your warm up. I kinda stepped away from them...at least using the heaviest weight cause I threw my back out twice now. I always watch myself to make sure I'm not arching and still get pulls every now and then. I literally cannot walk for a good week to 2 weeks when this happens. Can barely sit actually, it's been bad but I recovered back to normal. Just be very careful that you are doing these correctly, or you will be hating life.

Yeah I could barely lift 60kg before I learnt to do them right. I now do 2.5 times my body weight for reps.

Basically keep your back straight. Take a huge breath. Compress your core as tight as hard as you can. Literally squeeze every muscle in your core as tight as you can. Head up. Push through the floor with your heels. The only movement really will be your knees straightening slightly and your back moving like a lever to straighten up.

Do these right and you'll never have back issues again.

If done right and worked properly though you will be sore for days after, but it's that soreness you know you have done good.

WARM UP first too!

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Originally posted by Lunar Phase 7 I now do 2.5 times my body weight for reps.

Holy crap. How many reps/sets do you typically do, though?

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Originally posted by Halcyon+On+On Holy crap. How many reps/sets do you typically do, though?

Lift heavy! 6-8 reps should be your limit (where u can't do another) for each set, and you'll get there with these.

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Originally posted by Halcyon+On+On Holy crap. How many reps/sets do you typically do, though?

Haha, I'm only 67kg though so it's not so impressive.

My last dead lift session was (after a quick warmup):

155kgx6
125kgx7
115kgx8

Done and dusted for work out.

All my back, forearms, legs worked out hard.

Sadly I need to buy more weights because I cannot physically fit anymore on the bar I have at home.

I've not held a gym membership in 2-3 years and I've never been stronger. I'm pretty much at my natural limit though as I struggle with anything much heavier and I don't want to have a diet to take over my life or hit drugs either.

I'm relatively strong and eat well though that's mainly because I want to have a long illness free life.

Honestly, with dead lifts you just need to make sure you compress the fuck out your core when you lift. You'll be very suprised how heavy you can go.

Build it up slowly though, and when you warm up alwasy do 2 or 3 reps of 80% your max just to get a feel of how you are that day. You'll know soon from those tester lifts if you are gonna hit a personal best that day or if you should ease back or maybe even skip that session all together.

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