Thats great to hear man! Yeah youll find Fall and Winter to be really difficult. There is such good food and great seasonal beers out! plus the weather really makes you want to stay inside.

The main thing that keeps me going is thinking about how good and easy it is to work out during the summer...and to go into that lookin and feelin good...think of how much better itll be!

But yeah, it makes you feel so good. Went on a run yesterday in the sun...I was on a cloud until I went to sleep and I feel awesome today, my legs kind of ache still...just makes your body feel good.

What has been your regular routine?

quote:

Originally posted by Orbax hehe so many people dont understand how disappointed everyone is with their bodies. Someone will see my looking in the mirror and be like "youre so vain" im like "No i fucking hate my body, everything is too small and legs, lats, pecs, forearms, traps, delt, and abs are out of proportion." I hate my body fat % right now too and everyone just thinks im fishing for compliments when they offer me something and I say "no thanks im trying to lose weight"

oh i know man. i'm always talking about how i'm fat and shit and people are like no you're not you look great...and i'm just thinking well you don't have to stare at it in the mirror every morning and have it haunt you hahaha. people think you're fishing for compliments but i'm fucking serious...i look like shit. they just can't see it because they are blind

Ive been doing cardio every day on this schedule:

Monday & Thursday
- Jump rope - 6 sets @ 5 min
- Bike riding - 30 min to 45 min

Tuesday & Friday
- Swimming - 20 minutes continuous
- Running - 2 miles consistant pace

Wednesday & Saturday
- Running - Sprints 10 @ .1 mi

On Sundays, I usually just go for a light jog before work with no defined distance. When I get tired or bored I go home.



My lifting pattern has looked something like this, with ocassional shuffling and changes:

Mon & Thur
Bench - 3 x 10 + burnout
Shoulder Shrugs - 3 x 10 + burnout
Leg Curls - 3 x 15 + 3
Crunches - 10 x 16 (throughout day)


Tue & Fri
Incline Bench - 3 x 10 + burnout
Arm Curls - 3 x 10
This Weird Lift That I Forget the Name of Where I Bend Parallel to the Ground and Use My Shoulders/Back to Pull Weight to my Chest - 3 x 10 + burnout
Calves - 3 x 25 + 15 sec.
Pointers (Side of abs/Obliques?) - 10 x 16 (throughout day)


Wed & Sat
Pushups 5 x 12 + 20 sec
Military Press - 3 x 10 + burnout
Leg Extensions - 3 x 15 + 3
Lower Abs - 10 x 10 (throughout)

I had to work up to alot of that. When I first started I couldn't do shit but I decided that giving up all the time had been pretty boring. I worked my way up rather quickly though, and its been nice to be getting into somekind of shape. Im hoping by the end of the summer to have some pics Ill be proud to post.



As far as diet goes, I haven't been as structured as I have with my excercise, but I eat roughly 8 servings of vegetables per day; mostly choped raw vegetables to snack on while Im at work. I still eat fast food once per week on average but I try to add on a touch of cardio on those days; the same goes for when I smoke. The best idea I got from these threads was to eat sandwiches and replace the bread with romaine lettuce, which is much healthier and less eventual fat to deal with.

quote:

Originally posted by tribu Mon & Thur Bench - 3 x 10 + burnout Shoulder Shrugs - 3 x 10 + burnout Leg Curls - 3 x 15 + 3 Crunches - 10 x 16 (throughout day) Tue & Fri Incline Bench - 3 x 10 + burnout Arm Curls - 3 x 10 This Weird Lift That I Forget the Name of Where I Bend Parallel to the Ground and Use My Shoulders/Back to Pull Weight to my Chest - 3 x 10 + burnout Calves - 3 x 25 + 15 sec. Pointers (Side of abs/Obliques?) - 10 x 16 (throughout day) Wed & Sat Pushups 5 x 12 + 20 sec Military Press - 3 x 10 + burnout Leg Extensions - 3 x 15 + 3 Lower Abs - 10 x 10 (throughout)

Personnally i think thats far to much. One way ticket to burnout ville.

YOu need at least a days rest for so your muscles have time to heal and grow.

YOur doing 3 chest excercises in 3 days with no break. WHy not stick all those is one day?

you should put your workout into splits.

YOu need to give each muscle group at least 24 hours rest ideally. YOu also have to be getting plenty of protien.

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I understand the logic in giving my muscle groups time to recoup but I often shuffle things around so that I do more target group excercises on one day. This is just the basic outline I follow. Because I'm not trying to intensely work the groups each day but give them a bit of lifting and stretching each day, I feel this is ok. I ran this program by a couple of friends of mine in the medical profession who suggested shuffling things around but said they found no incredible problems with the basic sheduling.

As it is, I never had muscle soreness (baring the first week or two) in any of my oft targeted muscle groups. Proper stretching and gradual weight increases per set have helped me as well (i think).

As far as diet goes, ive been getting protien but not in forms such as beef and pork. Ive been eating some of those things but have been trying to spread out my nutritional sources with protein coming in nuts, fish, and other protein rich sources that may not be as fattening.

Orbax my personal trainer I have a question...

I ride my bike on a route that takes me 55 minutes if I maintain a decent speed ( I will be tired at the end)

or 45 minutes if I want to be dead tired at the end.

Should I be trying to do it one way or the other? What difference does it make?

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your pearl casting hero

well your training harder to finish in a faster time, meaning your heart rate will def. be higher. it all depends on what your goals are.

find out what your heart rate max is
HRM = 220 - age

then
HRM * .70
(.70 being 70% of your heart rate max, you can do this with any number)

say its 135, well take your pulse sometime during you bike ride, id say about 5 mins into it and every 10-15 mins after that. if you want to train your heart, and your pretty happy with the way you look and just want to have better preformance and overall health keep it between 80 and 90 % of you HRM (.80 * HRM, .90 8 HRM)

if you want to burn fat, your best bet is you keep your HRM between 70 and 75%, of course itll jump up and down over the hour period but for the majority of the time you want it at 70-75 %.

hope this helps

Alas... reality can be so obnoxious.

I think i've strained my wrist from too much biking. That'll teach me to not get a front shock on my bike.

My first plan of biking through the pain today has resulted in more pain (great plan!) so I guess its rest time for a while, see if it clears up.

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your pearl casting hero

yeah in the end if you try cardio too long too hard youre burning muscle not fat because your glycogen stores are gone. Dont be TOO exhausted, unless you are trying to lose weight AND fat, in which case decent heart rate for another 10 minutes helps, but a blad in 01 minutes less will make you drop weight faster.

Important part is finding a speed where you get your ass kicked, but wont burn out if you do it for 3 months.

This thread is dying.....

Im going pretty hard over the summer, hopefully I will make some huge progress. I have cut my diet back alot. I did a 3 day detox to get my stomach a little smaller which worked. Ill post some pics in a bit!

yeah everyone quit and I didnt feel like bumping it hehe. Ive made a ton of progress lately and have made myself a new workout that friggn rules:

Flat barbell bench:
1x10 135 warmup
3x10 155
1xfailure 135

seated rows
1x10 135 warmup
2x10 150
1xfailure 135

Flat DB bench
2x10 60s
1xfailuer 40s

seated calf raises
3x10 90

incline DB flies
2x10 45s
1xfailure 40s

Lat pulldowns
3x10 120

stomach machine crunches (i have a way of doing it that totally changes it and everyone agrees)
3x15 80


ive been running, and hiking Mt si (4 miles 4000 feet up) and stuff.

ive been making crazy gains and im back down to 163lbs.

id bump total most improved body challenge but I get the feeling im the only one still going hehe

here is what I do at home and im happy with the result sofar:

I do 200 push ups everyother day(5 sets of 30 and 2 sets of 25)


next day...

I do about 65 pull ups(2 sets of 20, 1 set of 15 and 1 set of 10)

then just repeat the first one...

thats it really ^_^



but I need to know whats a good exercise for "lovehandles" I really need to get rid of those!!! grrrr lol

any help would be ice!

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