i workout 3 times a week (will be 4 times during summer) and run for 40 min. 4-6 times a week
(in this order)
Dumbell Flys
Lat Pulldown
Shoulder Press
Back Extension
Dumbell Curls
Tricep Extension (on the pully's)
Vertical Butterfly
Bicep Curl (on the pully's)
Tricep-pulldown (on the pully's)
Preacher Curl

then another tricep excercise, not sure what its called, but i take a dumbell and raise it over my head behind my back, and raise and lower it with both arms,holding my upperarms straight up and raising and lowering my forearms.

then i go on to run and i'm done, however i don't RUN since that is drastically harmful to your knees, and spine. So i use the elliptical crosstrainer which is basically simulating running but with zero impact.

I work out once every other day. What I do is:
-between 20 and 50 pushups (REAL ONES!),
-between 90 and 120 curl-ups (they work better than full sit-ups!!! honest!)
-30 bicep curls with 10LB dumbells (i think..maybe they're in Kilos)
-and run to the bus almost every morning and sometimes to work.

In the summer... MOUNTAIN BIKING ALL THE WAY!!!

and has any1 else here been naked in a jakuzi with a friend and 3 other naked ladies? HAHA!!

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I've been working out for about 1 hour per day every day with my dumbells for the last month, and it hasn't made a single noticable difference to my muscles!!!

That's really annoying!

The excercises I do each day are:

Alternate bicep curls, with 30lb on each arm, for about 30 times. I do this about twice a day and have done for a month, but no change!!!

Twenty of those gut busting sit ups, the ones where you don't quite lift yourself all the way up, which kill your stomach.

Some excercise which I dunno the name of, where I have 30lb on each arm, and I basically squat, then stand, squat then stand, 15 times on each leg. Again, I have gone through so much sweat and have seen no improvement!

I've also been doing the tricep curls, where I put 10lb on each arm and bent it behind my head. I do this 20 times. I must admit, this is the one excercise I hate doing, cos I keep managing to whack my head, so most days I have skipped this one.


I wish gyms weren't so expensive though, cos you get all the proper equipment there.

By the way, does anyone know a way to excercise the calf muscles, just using a pair of dumbells? Is there any way?

quote:

Originally posted by evil_bastard By the way, does anyone know a way to excercise the calf muscles, just using a pair of dumbells? Is there any way?

Forward lunges. Keep the dumbells by your side, arms down.... lunge forward on either leg, then back to normal stance. Alternate your lunges, left leg, then right leg.

Also, without any weights... you could balance on the edge of a step, put your toes right on the edge, lower your heels below the step, then raise your heel above the step, should give you a nice burn.

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Thanks.

I just found a great site for working out: www.netfit.co.uk

Has very quick loading animations showing how to do each excercise.

quote:

Originally posted by evil_bastard I've also been doing the tricep curls, where I put 10lb on each arm and bent it behind my head. I do this 20 times. I must admit, this is the one excercise I hate doing, cos I keep managing to whack my head, so most days I have skipped this one.

lol...yea, that also happens to me...

i havn't been doing much lately, i'll be starting again hopefully soon, need to get back in shape for the summer!

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work out 4-5 times a week, about an hour every time i go...but u'd never no if u saw me

im a real hardgainer...takes me forever to gain every single pound..

i remember back in the day....when i was 16, 17....and i used to lift for about 1.5 - 2 hours every day....have a routine....
day one - chest & back
day two - legs
day three - arms/shoulders
abs every day.....

then the routine would repeat itself....6 days a week. on top of that i was in high school, and played waterpolo on the school's team.

now i'm lazy and fat.....working on getting motivation to get into summer shape though

it's definitely nice to think about the days when i was super cut and the girls would feel my six pack and go "oooohhh" and giggle

>JM<

i guess i am the only runner in here?!?

I run frequently, and try to do my daily 200 situps, but usually im too lazy but Im trying to get back into a routine. Im also buying a cheap weight bench so I can start working my upper body as well

hehehe, ya nothing regular at all

...just do a few hours of mtb riding when i can...tho on hold atm, seeing i killed another rim last weekend

well, it's only second one since 1997 so not doing too bad i guess

apart from that, the occasional jog or walk but nothing like work outs

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Peace 'n Love! • Mikey • Sydney, Australia.