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Workout Thread IV (pg. 201)
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| tubularbills |
| quote: | Originally posted by jennypie
Couldn't tell ya. The ones at my gym don't have those bars. That machine is for lower back strengthening. I always use it before/after the Captain's chair, which is the one you posted. |
yeah i've never seen the ones w/ handlebars before.
i've begun to alternate between that one and the one i posted. funny, i never knew these things had names. |
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| tubularbills |
quick and durty arms and abs workout: (takes about 20-25 mins)
1) 30 crunches (10 left, 10 center, 10 right), 10 pushups, 1/2 mile run. repeat 3x + 10 extra on the last set.
then;
2) 5-10 dips, 5-10 pullups, 10-20 leg lifts (cap't chair). repteat 3x + 5-10 extra on the last set.
then;
3) do chinups until failure. |
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| KiNeTiC ENeRgY |
| quote: | Originally posted by tubularbills
quick and durty arms and abs workout: (takes about 20-25 mins)
1) 30 crunches (10 left, 10 center, 10 right), 10 pushups, 1/2 mile run. repeat 3x + 10 extra on the last set.
then;
2) 5-10 dips, 5-10 pullups, 10-20 leg lifts (cap't chair). repteat 3x + 5-10 extra on the last set.
then;
3) do chinups until failure. |
Solid work mate. Add some Captain's Chair AB sets...thats the one u lift yourself off the ground, hang your feet and lift your legs up and if u can hold them straight out, then lift them up and release slowly. You will get sooooo burned on those and its one of the best AB exercises.
***Edit***
heh, I just saw the pic u posted of the machine to use I was talking about. Thats the right there! I get the best results from that stand. |
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| tubularbills |
| quote: | Originally posted by KiNeTiC ENeRgY
Solid work mate. Add some Captain's Chair AB sets...thats the one u lift yourself off the ground, hang your feet and lift your legs up and if u can hold them straight out, then lift them up and release slowly. You will get sooooo burned on those and its one of the best AB exercises.
***Edit***
heh, I just saw the pic u posted of the machine to use I was talking about. Thats the right there! I get the best results from that stand. |
oh snap, that's actually what i did....i didn't know what the "official" exercise was called, but yeah, those 10-20 leg lifts is what you were talking about.
i like these kinds of workouts, because they're 1) simple; 2) short; and 3) effective. the 1/2-3/4 mile run gets your heart up and going; and the dips/pullups/lifts work your muscles. great for just staying shape/healthy, which is what i'm going for. that and a 6pack (diet is going to be the biggest thing, me thinks, to help out w/ that...i'm reducing my "eating out" to only once a week). |
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| Silky Johnson |
First big day back at the gym for me. I used the elliptical on high resistance for 30 minutes, then the rowing machine on highest resistance for 20. Then used the bum and thigh machines (can't remember what they're all called), did some crunches, and used a machine that works the tris.
I don't plan on doing that every time though. Gonna stick to doing one muscle group per day and get a proper routine going.
I also walked there and back, which is 20-30 minutes each way. Wewt! |
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| pierre_escargot |
| quote: | Originally posted by jennypie
First big day back at the gym for me. I used the elliptical on high resistance for 30 minutes, then the rowing machine on highest resistance for 20. Then used the bum and thigh machines (can't remember what they're all called), did some crunches, and used a machine that works the tris.
I don't plan on doing that every time though. Gonna stick to doing one muscle group per day and get a proper routine going.
I also walked there and back, which is 20-30 minutes each way. Wewt! |
Good Job :)
I'm in the process of getting back into the groove tomorrow as well myself. If your really pushing it, in terms of cardiovascular work while toning up using weights etc, then it's recommended you do at least 30-35 minutes a day, which worked perfectly for me on both the treadmill and rowing machines.
I'd normally start off by doing some some ab crunches on front and side for 10-15 minutes when I got to the gym, then move onto some upperbody weights and mix it up with some leg weights and then I'd finish with the cardiovascular work.
I'd obviously alternate working on different muscle groups each day and go 5 - 6 days a week if I could.
Can't wait to get back into it... got my MP3 full of high-energy trance ready to rumble :D |
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| Fast Turtle |
Maybe someone can help me out here; I can't seem to get above 70lbs military press, like my deadlift has been steadily progressing from 100lb to 150lb, but I've plateaued with the 60-70lb military press max for a while now. I try to do cardio 3-4 times a week do, do you think that's holding me back? These are pretty small amounts to lift and I don't feel like I should be getting stuck there.
I'm eating quite a lot too, between 75-100g protein daily and about 2500 calories on average total daily, mostly complex carbs.
pre workout 40g dextrose
post workout 40g maltodextrin 40g dextrose 50g whey protein
usually 4 sets of 5-10 reps |
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| PHALPAX |
| quote: | Originally posted by Fast Turtle
Maybe someone can help me out here; I can't seem to get above 70lbs military press, like my deadlift has been steadily progressing from 100lb to 150lb, but I've plateaued with the 60-70lb military press max for a while now. I try to do cardio 3-4 times a week do, do you think that's holding me back? These are pretty small amounts to lift and I don't feel like I should be getting stuck there.
I'm eating quite a lot too, between 75-100g protein daily and about 2500 calories on average total daily, mostly complex carbs.
pre workout 40g dextrose
post workout 40g maltodextrin 40g dextrose 50g whey protein |
If you have a weak military press put a little extra time in building your triceps. Triceps are often the forgotten muscle, and they're one of the key muscles putting out in a military press (some argue even more than the shoulder).
If you’re going for muscle strength, and not muscle endurance, NEVER do cardio before lifting weights. Cardio zaps the glycogen from the muscle and you will not push the muscle to its benchmark. I personally do cardio in the morning and lift at night. |
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| Nrg2Nfinit |
| don't forget your chest. Its definatley helping in any degreed press |
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| Silky Johnson |
| God I fail so hard at the military press. That's the one I could barely do 10 reps of 20 lbs with, lol. |
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| bas |
| Military press is tough, not a lot of people get those shoulder/upper back muscles worked out. |
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| chimera66 |
| ugh military press, i aim for 3 sets of 10 but by the third set almost always shortened because i'm weak :(... |
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