The Workout Thread

[Waldo1639]

So, guys and workout progress? Tosiek, mrromaniac?

I'm starting with workouts again. After about 3 months of doing nothing and eating almost everything, I see my P90X results are slowly fading. I made myself new plan which should be average, and only for mass. Its modified P90X plan.

Plan is as follow:
Monday - Chest & Back
Tuesday - ABS (10 min ABS level 2 I posted before)
Wednesday - Shoulders & Arms (Shoulders, biceps and triceps) - My favorite
Thursday - ABS
Fiday - Legs and Back
Saturday - Rest
Sunday - Rest

Its not very intensive, but for start its good. I throw out cardio, will do that after mass. It's diffcult to follow both mass and definition. Doing P90X once was enough.

I read on BB forums that for better impact its better to do workouts always in the same time. For example: in the morning or evening. Not sure is that correct cause many people said that variety is what is pushing body to adapt and made better results.

About +-45 minutes of workout is enough. And for abs it's only 10, but it's so f***ing hitting all abdominal area.

 

[Jaboldinho]

I've been now running for about 30mins twice a week, and doing those Weider moves afterwards, and sometimes doing only the Weiders, too. The results are already showing, and I feel my abdominal area getting stronger. I've been doing 10 reps. Haven't had the energy to do more than 1 set though, as I'm already worn out from the running. Not doing a proper program, but hope I can keep this up anyway.

 

[ShiftyPowers]

Oh man Waldo, I'm in the same situation you're in, I just probably started lower on the totem. Stopped exercising I think around August 1 and just now getting back into it, ran a few times this week. It's getting cold, and the 3 mile run in the cold was just horrible. Don't even have the energy to lift after getting done with my run either, so I've got to build up my cardio and then go back to lifting. Luckily my arms seem to have retained most of the muscle I built up, but the chest and back are atrophying. Oh, and I have a gut that I didn't have in July.

EDIT: I might pick up your routine actually. Seems simple enough to remember, I'll just have to really push myself in the workouts since it's only once a week on chest/bi/tri/shoulders instead of 2 or 3. Gotta make them count if they're less frequent. I also don't know if that much ab exercise is really necessary, particularly if one isn't close to showing abs, so I might cut that to once a week, say Wednesday, and the other days alternate between chest/back and shoulders/arms. Probably should work legs too, although I feel like running does a pretty good job on them and I don't have a squat rack.

 

[Waldo1639]

Actually I'm a little scared to do more then 1 routine for biceps in a week, as much as it sounds funny. The problem is that after a P90X I started to get biceps stretch marks. They are now almost gone, but I don't want them to come back. As about triceps, well, if you do variety of push-ups in Chest & Back workout, you are very much hitting them, along side with chest muscles and back (lats). Maybe I put Shoulders & Arms in weekend also, and after mix whole plan, but I'll see.

I remember when I started to have interest in working out. It was in high school and we had to do push-ups. I wasn't able do do any. After that I was so desperate and sad, and decided to do something about it. I bought bench and got 20 kg weight. Only workout I did was bench and push-ups. I didn't know anything about working out. After months of doing it I built my chest and triceps to level than I wasn't able to believe what happened. Later I inform my self through internet, forums and people and got P90X program.

I want to share my first push-ups workout I did and will do it now again: HERE
Its fun, but hard. And with combination of some back routine its ultimate upper body workout, guaranteed. Now I just need to fill my MP3 player with nice music and let the party begin!

 

[rony31]

Recently changed up my workout routine. I have 2 upper body days a week as follows:

-Superset chest/back, then shoulders/biceps, then chest/back/ then shoulders/triceps. 3x10 reps, 8 exercises, takes about 30-40 minutes, then I spend about 20 minutes doing some corrective exercises (posture, stretching, all that gay physio **** that I preach to my patients but barely ever do myself). Also throw in some core work to get my 2-pack nice and ripped.

I try to throw in a lower body day 1-2x/week plus a cardio day that involves some interval running. I was never much of a long distance runner so I do about 3km broken down into 1km-800m-600m-400m-200m intervals and try to keep a pretty fast pace and doing random core/balance exercises in between like planks and other ****. Now if only I can get a half decent diet into my life I could get ripped again.

PS: Anyone do any olympic lifting (cleans, jerks, snatches, etc.). I only do cleans as my shoulders are too rigid and weak to handle heavy overhead work.

PPS: I don't believe in dedicating an entire day just for "abs". Unless you're doing some next-level **** like P90X Yoga (which is ******* intense and I hate it but love it). You get MUCH better results if you throw in some core work at the end of your other usual workouts for like 10-15 minutes rather than dedicating a whole day to abs.

 

[ShiftyPowers]

The point of the abs day is really more to just do SOMETHING while your other muscles are recuperating.

I haven't done any Olympic lifts, but I've heard that after bench and squat, those are the exercises next in line of importance if you have an ideal program. It really doesn't take much if you have the proper equipment to get real strong real fast.

 

[Waldo1639]

So, rony, you did P90? I never did Yoga X. It needed more than 1 and half hour to do it. F*** it, I'm not that type, but Tony said many times that Yoga is MUST DO workout. It'll make you more durable and less injury prone.

 

[Jaboldinho]

A fun one for abs is the "plank". Get to a sort of like push-up position, but with your forearms on the ground. Keep your body as close to the ground as possible without touching it, and hold still for as long as you can. It starts to burn pretty quickly. I think I can do maybe 3-4 minutes. In the army the best guys could stay for almost 10 minutes. Madness.

 

[fender]

A fun one for abs is the "plank". Get to a sort of like push-up position, but with your forearms on the ground. Keep your body as close to the ground as possible without touching it, and hold still for as long as you can. It starts to burn pretty quickly. I think I can do maybe 3-4 minutes. In the army the best guys could stay for almost 10 minutes. Madness.

10 minutes?!

Starting doing planks at the end of my workouts not too long ago and maybe its just in the mind but i do feel that my core muscles are tad bit stronger which comes in handy when playing tennis as well.

Pretty useful exercise to strengthen the core muscles since i have a dodgy back.

Is it better to do as long as you can at one shot or split it up into sets of one minute each.

 

[Jaboldinho]

Yeah. Pretty insane. If you haven't done it, it can sound like it's not that bad compared to say 5 minutes. But it's exponentially worse every second.

For best effect I'd say it's best to do more shorter sets. We often did it among other stuff. Like pyramid training, doing 10 sit-ups, 10 push-ups, 10 jumps, 10 backlifts, then minute of the plank. Then 8, 8, 8, 8 and on minute. 6... 4... 2... 4... 6... 8... 10...

 

[rony31]

Shifty: Very true. I try to tune my program so that I'm doing something at least 5-6x/week but in such an order that I'm never working a muscle group that's fatigued or sore.

Waldo: Never actually did P90, all I've ever tried was the Yoga (which is honestly the hardest thing you'll ever do if you're remotely inflexible like myself), the Ab Ripper X (haven't done in years but still use some of the exercises from it here and there) and some other thing, think it was called 10-minute core or something. That was really good.

Jabo: Longest I've ever held one was around 4:45. I was competing with some Filipino guy 30 years older than me that works out at my gym, he got 6:12. It's always my shoulders or hip flexors that give out before my actual abs, which is annoying.

If you want a challenge, try doing planks with a stability ball. I love playing around with exercises and trying to come up with new ones with them. Try a side plank on one of those, incredible oblique and hip abductor exercise.

 

[Waldo1639]

Today I bet with my cousin in beer crate (24 beers). The bet are pushups. Last time we bet we did 50 pushups both (regular pushups), about year ago. Deadlock is last week in December. But the thing is that I'm currently on max 30-35. Now I see how weak bi**ch I am! That drastic form fall I didn't expect! Burgers did their job!

But I have more than month to catch up form, and do at least 50 to 60! I'll stick to plan I posted. Cousin, you are going down! And we actually both win, bet will be shared between us!

 

[Chacarita Juniors]

I started doing this type of 'workout' 2 years ago during the dog days of summer...

I would put on a long-sleeve shirt and add 2 regular t-shirts and finally a sweater. Warm up by stretching every muscle I could possibly strech, then I'd start doing pushups, situps...3 sets of each. Then start jogging up dirt trails for about 45 minutes and for the steepest part of the trail I would touch elbows & knees. Finally I'd go in my car for 15 minutes to sweat it out to the max (remember I did this at the hottest part of the day, so it really helped me burn away all the toxins). 3 days a week for an entire summer.

I still do this workout about 2-3 times a month when it's really hot outside. Now I combine this with playing soccer on the weekends, so it's very helpfull for me and my bad habits...I blaze periodically, so I gots to keep my mind, body, and spirit at an equilibrium.

Cheers to this thread.

 

[Waldo1639]

Today I bet with my cousin in beer crate (24 beers). The bet are pushups. Last time we bet we did 50 pushups both (regular pushups), about year ago. Deadlock is last week in December. But the thing is that I'm currently on max 30-35. Now I see how weak bi**ch I am! That drastic form fall I didn't expect! Burgers did their job!

But I have more than month to catch up form, and do at least 50 to 60! I'll stick to plan I posted. Cousin, you are going down! And we actually both win, bet will be shared between us!

Me: 45
Cousin: 38

haha, sucker...

Now its time for some good holidays pork, cookies and beer... After New Year new workout program. So, Shifty*i, and others, you've been working or chilling out?!

I would put on a long-sleeve shirt and add 2 regular t-shirts and finally a sweater...

Why would you do that?

 

[Chacarita Juniors]

Like I said, to burn away toxins...it made me sweat buckets but my reason was to burn away fat. At that time I weighed 180 pounds and now I weigh 157. I've always been a slender fellow. (I'm 5'10...about 1.78 me thinks)

 

[Waldo1639]

That's interesting, cause many people actually do things like that and like enveloping foil around their belly's to loose fat more fast. But I read a lot of articles about it where it say that sweating itself doesn't have impact on loosing fat, only water in your body, and it is like that. Cause in that case if you go to sauna regularly you'll lose fat.

I'm not into it much, so don't really know, but people who work out regularly are saying that this kinda workout is out of question and will eventually hurt you more then help.

Anyway, you made good progress from 180 to 157 pounds.

I'm about 1,82 m and 75 kg, for now...

 

[Mandieta6]

Played a 5-a-side match this noon, gonna play another one in an hour (22.00), I'm in better shape than your ballsack.

Btw, did you edit that post to add 'pounds' and 'kgs'? Because earlier I thought I read you were jogging as a 1.80m 180 kg blob and I don't think that's physically possible. Walking would be like having needles for feet, surely. Brittle needles.

Oh, nevermind, I think it was someone else who posted that. Ronnifan? Yeah, that bastard's fat.

 

[Jaboldinho]

Decided to start doing that Weider thing for real this time. Plan is to do my daily workout every night before I start my poker session. I can squeeze that in there. Currently on day 4, so I just had my first 3 series session. Feels good man. Thinking that I should be able to do 24reps sounds pretty tough, but looking at the table, and knowing that it's a popular training plan, I should get there, step by step.

The workout is tougher mentally than physically, you get through the sets quicker than you think.

 

[Mandieta6]

I've gained weight. I don't wanna lose weight, I wanna maintain this body size but turn as much of the fat as possible into muscle without getting bulky, Shaqiri-style. What can I do? I assume limited cardio and more focus on weights. I refuse to change my diet in any way, I'd rather get fat and die.

 

[yoyo913]

Do 5X5 weight lifts. So do 5 heavy reps 5 times. Squats, benchpress, tricept, bicept, back with dumbells...etc