What do you do to train/stay fit?

[Snackem]

Like the title says what do you guys do to train and stay fit? Other than Skiing what are some of the routines that you guys do in order to stay in shape? I've started to lift weights at school and as long as the snow stays away I'm going to start biking and then doing some running in the future.

Right now though I am doing the following workout
Monday
Squats
5X7
After the squats I super set the following
Leg Extensions, Leg Curl, Leg Press, Lunges, Toe Raises, Side Lunges, and bench step ups.
All 3X10

Tuesday
Bench Press
5X7
After the Bench I super set the following
DB bench press, DB flys, Incline press, Cable Flys, DB tricept extensions, Overhead DB Extensions, DB Pullovers
All 3X10

Wednesday
Cleans (my personal favorite)
5X7
After Cleans I do the following
Good Mornings, Trunk Twists and Dead Lifts
Then I super set the following
Shrugs, High pulls, Cable Rows, DB rows, DB forearm Curls,
All at 3X10
and wrist rolls (forward and reverse)

Thursday
Push Press/Split Press
5X7
After the Push Press I super set the following.
Front Plate Raises, Lat pulldowns, Military Pres, Cable Pulldowns, "Twisted" DB Military Press, Front DB Extensions.
All at 3X10

I also do ab work everyday with a focus on my Upper Abs on M and W while I focus on my Lower Abs, and Obliques on T and Th.

Friday
I do not have class on Friday so I do Push-ups, Neck work (i.e. Bridges and neck rolls), and a more exhausting Ab and cardio workout.

Saturday/Sunday
Rest


What are some other workouts people are doing?

[FLY6584]

Monday

Run 20 min
One lap of stairs in our Basketball Arena
Chest
Shoulders
Biceps
Triceps

Tuesday

Calisthenics with the Air Force (Pushups, Situps, Light Running, etc.)

Wednesday

SWIM

Thursday

Running workout with the Air Force at 5:45AM:bigeyes: :banghead:

Friday

Long Run or something fun like frisbee, etc.


Personally for me I get bored very quick with the same gym routine everyday so I like to mix it up. If I'm having fun I am more likely to workout. My goal isn't to get "big" though. I would just like to get in better shape and be healthy.:biggthumpup:

[Snackem]

Monday

Run 20 min
One lap of stairs in our Basketball Arena
Chest
Shoulders
Biceps
Triceps

Tuesday

Calisthenics with the Air Force (Pushups, Situps, Light Running, etc.)

Wednesday

SWIM

Thursday

Running workout with the Air Force at 5:45AM:bigeyes: :banghead:

Friday

Long Run or something fun like frisbee, etc.


Personally for me I get bored very quick with the same gym routine everyday so I like to mix it up. If I'm having fun I am more likely to workout. My goal isn't to get "big" though. I would just like to get in better shape and be healthy.:biggthumpup:


I'll admit that I do vary my workout a lot. I will Change all the secondary lifts every so often. I do get bored of the same gym routine as well. However the lifts will all be interchangeable in what muscle/muscle group they work.

I'll also change my workout up a lot in about a month or two. Right now I'm really just trying to get some strength and endurance back. In April I plan to shift my focus to a very Cardio laden routine, I'll probably up my reps on my Core lifts to 3X15 and my secondary lifts to 2X20 or something similar.

[FLY6584]

I'll admit that I do vary my workout a lot. I will Change all the secondary lifts every so often. I do get bored of the same gym routine as well. However the lifts will all be interchangeable in what muscle/muscle group they work.

I'll also change my workout up a lot in about a month or two. Right now I'm really just trying to get some strength and endurance back. In April I plan to shift my focus to a very Cardio laden routine, I'll probably up my reps on my Core lifts to 3X15 and my secondary lifts to 2X20 or something similar.

Yeah man you've got a very well rounded workout there to build some serious muscle mass especially if you're doing high weight low rep sets. For most people a workout like yours is better for them.

Personally I have never been "big" and I've always had the hardest time building a lot of muscle mass so I've always focused more on the cardio. The cool part about the Air Force is that's what they prefer.

In our physical fitness test 30 pts out of the 100 pts is based on your waist size.:bigeyes: The only way to get the full 30pts is by having a 32in waist which sucks for a lot of the big guys that are in great shape.:bigeyes: I guess the Air Force just wants lean War Fighters that have very high endurance so thats what I myself have tried to focus on.

I would like to get more defined though. I really need to incorporate more weights into my workouts.


When you do start incorporating more cardio into your routine just make sure it's fun things like biking, swimming, sports, etc. so you don't get burnt out on the running routine.:biggthumpup:

[FLY6584]

i start every workout by running 2.5 miles


Not lately though.:sneaky: :haha:

I kid I kid.:biggrin:

[Powder]

I run 4-6 miles 5 times a week
3 x week I do plyometrics, dips, pull ups sit ups push ups, speed rope.
2 x a week i do light hand weights (35lbs dumbbells) curls, fly, dumbbell bench
Do cardio last (run, rope, bike) last and you burn more calories and fat.
Jump rope will kick your ass and get you in great shape.

[Powder]

how do you do your reps of the jump rope, by time or by jump count?
lol kind of lame but it works for me. I have a TV in my garage and I jump rope as fast as i can until a commercial comes one then I do dips (dip/pullup stand) until the show comes back, jump until next commercial then pull ups until show comes back, jump until next commercial, dips again...so on for 30 min. You will be dead and it works your entire body.

[Snackem]

I love to jump rope, I used to do a lot of it when I was wrestling. It will kick your A55 in a hurry.

[Don 79 TA]

i just jump rope as much as i can
and yeah my fat a$$ can do it for a while, special thanks to the MP3 player and some good ole Pearl Jam, typically 1/2 to 1hr

I just wore out my second rope (or cable)
i have 3 different ropes

outside of that some wieght training and running in the warmer weather
push-ups and sit-ups too
especially decline type of push ups

for arms i do some 21's (biceps and tri's)
chest, typically eight sets of flat benching
legs, typically eight sets of front squats
various shoulder and back stuff

seems to work for me

Ohhhhhhh
and don't forget Acytel L Carnitine :)
I miss Acetobolan III, Muscletech and EAS stuff is AWESOME :)

[felix5oh]

I dont go often when it's cold but i make sure i get a bike ride in daily.

I've always been a cyclist for a long time. I just gave my brother one of my road bikes so now i'm down to 3 bikes.

[butti]

bmx!!

[romack991]

I used to run 60-70 miles a week. Now I'm out of college and sit at a desk so fitness has went way down hill. I'm running about 20 miles a week and just started lifting but I need to read into it so I know what I'm doing. Once it gets warm out I want to get into moutain biking as well.

[romack991]

anyways, highly recommend it. get a full suspension bike though. i struggle with my hardtail sometimes. buy it used. you'll save tons. those things are pricey as hell. my 'cheap' trek was like $600 or $800 new.. i forget right now.. but you get the idea


I have a rigid Trek I ride with. It was like 400 or so new but I got it used from a friend. I did some trails off and on last summer but didnt have anyone to ride with. I think I just found a riding partner so hoping this year will be fun. Trails definitely beat you up more with no suspension but it keeps you awake :skull2:.

[kingnothing3]

WOW if you guys really do all that stuff I am amazed:fing02:
tim, 20 miles a week is still very impressive!
I stay in shape with work (excavating)lots of shoveling and climbing in and out of equipment, but not nearly as much work as you guys are doing to stay in shape. I think I might try to start exercizing real soon. get in shape for summer!

[Phsurf760]

12oz. curls keep me in shape

Since im trying to gain bulk im on a different training "program" than you guys. I've put on 6 pounds in the last 2 1/2 months. Heres what i do:

Monday - Shoulders
Shoulders:
1.Military Barbell Press (To the front)....3 sets 4-6 reps (After warm-up)
2. Seated Dumbbell Press....2 sets 4-6 reps
3. Side Lateral Raises....2 sets 4-6 reps
4. Rear Lateral Raises....1 set 4-6 reps

Tuesday - Legs & Calves
Calves:
1.Calf Raises on Leg Press (1 foot at a time)....3 sets 6-8 reps (After warm-up)
2. Seated Calf Machine....2 sets 6-8 reps
Legs:
1. Squats....3 sets 4-6 reps (After warm-up)
2. Leg Press....2 sets 4-6 reps
3. Stiff Leg Deadlifts....2 sets 4-6 reps

Wednesday - Chest & Triceps
Chest:
1.Incline Barbell Press....3 sets 4-6 reps (After warm-up)
2. Flat Barbell Bench Press....2 sets 4-6 reps
3. Incline Dumbbell Press....2 sets 4-6 reps
Triceps:
1.Lying Tricep Extensions....3 sets 4-6 reps (After weight acclimation)
2. Cable Pushdowns....2 sets 4-6 reps

Thursday - Biceps, Forearms & Abs
Abs:
1.Cable Crunches....3 sets 8-12 reps (After weight acclimation)
2.Weighted Leg Raises....3 sets 8-12 reps
Biceps:
1. Barbell Curls....3 sets 4-6 reps (After warm-up)
2. Dumbbell Curls....3 sets 4-6 reps
Forearms:
1. Barbell Wrist Curls....2 sets 6-8 reps
2. Standing Dumbbell Wrist Curls....2 sets 6-8 reps

Friday - Back & Traps
Back & Traps:
1.Lat Pull-downs (To the front)....3 sets 4-6 reps (After warm-up)
2. V-Bar Pull-downs....2 sets 4-6 reps
3. Deadlifts....3 sets 4-6 reps
4.Barbell Shrugs....2 sets 4-6 reps

[Fearlessnuts]

Like the title says what do you guys do to train and stay fit? Other than Skiing what are some of the routines that you guys do in order to stay in shape? I've started to lift weights at school and as long as the snow stays away I'm going to start biking and then doing some running in the future.

Right now though I am doing the following workout
Monday
Squats
5X7
After the squats I super set the following
Leg Extensions, Leg Curl, Leg Press, Lunges, Toe Raises, Side Lunges, and bench step ups.
All 3X10

Tuesday
Bench Press
5X7
After the Bench I super set the following
DB bench press, DB flys, Incline press, Cable Flys, DB tricept extensions, Overhead DB Extensions, DB Pullovers
All 3X10

Wednesday
Cleans (my personal favorite)
5X7
After Cleans I do the following
Good Mornings, Trunk Twists and Dead Lifts
Then I super set the following
Shrugs, High pulls, Cable Rows, DB rows, DB forearm Curls,
All at 3X10
and wrist rolls (forward and reverse)

Thursday
Push Press/Split Press
5X7
After the Push Press I super set the following.
Front Plate Raises, Lat pulldowns, Military Pres, Cable Pulldowns, "Twisted" DB Military Press, Front DB Extensions.
All at 3X10

I also do ab work everyday with a focus on my Upper Abs on M and W while I focus on my Lower Abs, and Obliques on T and Th.

Friday
I do not have class on Friday so I do Push-ups, Neck work (i.e. Bridges and neck rolls), and a more exhausting Ab and cardio workout.

Saturday/Sunday
Rest


What are some other workouts people are doing?

Saturday/Sunday
Rest Go Ride :sneaky:

good work out:biggthumpup:

[hangtime]

I work:cool2:

[FLY6584]

i need somebody to write down something like this for me. i just walk around and sit down at whatever machine the hot chicks are next to.

My girlfriend is a certified personal trainer so if you tell her your current physical fitness levels, eating habits, etc. then I'm sure she can offer you some guidance.:biggthumpup:

And no you can't have her number, but you all can get together and talk in Daytona next weekend about a workout plan.:biggrin:

[FLY6584]

:purr: oh yeah :purr:

i'm there.

:cool2: :biggrin: You bringing the misses to Daytona?

[FLY6584]

nope. not next weekend. :cool2:

Yeah Kelcy isn't sure whether she is going or not yet. If it sounds like there wont be many other girls going then she'll probably stay home.

[Snackem]

Hey Saki I'm currently a physical education major. I've taken quite a few classes on physical training, quite a few on physical fitness and some on sport specific exercises/training as well. If you tell me what you tell me what you want to get out of a workout I'll be glad to write something up for you to try out. Send me a PM if you're interested.

[chasingdaylight]

does anyone use there skies in there work out? my last part of work out i use my ski? i'm sure i look weard..:haha: i would like a empty hull to have on the ground instead of good ski on cart/ trailer.. yea mainly flat water tricks. you get my point?:bs2:

[djkorn1]

12 oz. curls. At least 12 every weekend...
:beerchug:

[Gainera2582]

mon, wed, fri full body workout(usually a variation of squats, deadlifts, bench press, bent over row, pullup, shoulder press, clean, overhead squats, db/kettlebell swings, etc...)

On my off days i do some massage and stretching along with some functional cardio(high reps with swings, jump rope, farmers walk, interval training, etc..), and I give myself about 1-2 days off a week depending how i feel.

Stretch every night before i g2 bed(hams, hip flexors, quads, back, calfs, neck, groin) for 5-10 min.

When it comes to workout volume(3 sets of 10, yadda blah blah blah), you have to find out what works for you. Generally 2-3 sets 2-3 times per week for each compound movement is sufficient enough for growth. The # of reps are subjective per person. If I want to build strength, I would stay in the 1-6 rep range(lift a weight that I can rep that # of times just stopping 1 rep short of failure). If I wanted muscular hypertrophy(muscle mass), I would be doing 8-12 reps again stopping short of failure. Anything above 12 is mainly for endurance, which is good for cardio and your core exercises(abs, obliques).

Every workout should be somewhat of a progression. You can make progress in three ways, do the same # of reps with that weight in less time(speed), do more reps with that weight(usually more muscular hypertrophy than endurance), or increase the weight by 1-2%(more strength involvement). This is why workouts should be written down so you can keep track of what you are doing and plan on your exercises and volume for the next workout.

Some good articles to be read on strength training/muscular hypertrophy are found on www.t-nation.com and www.crossfit.com for those who enjoy more strength-endurance type workouts.

As always don't forget to change up your routine every 4-6 weeks to allow the body to adapt and every once in awhile take a week off and do some cross training to let your muscles recover(usually the 12th week in a cycle).


Keep it simple, fun, and consistent and you will see results!!

[duvers]

Strength 2x/week
No workout is ever the same, but usually do 1-2 exercises for chest, 2 for back (a rowing exercise and pulldowns/pullups), 2 for shoulders (one for middle delts and one for rear delts), one for biceps, one for triceps. Reps for upper body exercises vary depending on the body part worked and my goals for that phase of my training (I do different stuff for pre-season than I do in-season or right before a race).

Between upper body sets, I superset high rep lower body exercises (I believe rest between sets is a waste a time...if I'm really getting tired, I might just stretch rather than superset, but I never just sit around waiting for my next set). Of the lower body exercises, various forms of lunges are the most applicable to PWC racing IMHO.

Core Strength 3x/week
This may be performed at the end of the workout above, after doing cardio exercise, or as a standalone workout. Again, the exercises vary, but I like to do stability ball and bridging exercise.

Cardio 5x/week
Cardio workouts are generally 30-45 minutes long. Sometimes, they are just steady state (same intensity throughout) and sometimes I do intervals or hill training (length of intervals and intensity varies). When the weather is bad, I do a lot of elliptical, rowing machine, and stairmill in the gym. When it is good, I like to MTB, in-line skate, jog, etc. Similar to strength training, I pretty much never repeat the same workout 2 days in a row.

Riding the SKI!!!!!
Not really applicable right now because the ski is in the shop for some repairs and upgrades, but riding is the best training you can do. I try to ride in the same or more extreme conditions than I race in. As the weather gets nicer and I get to ride more, some of the workouts above get tappered off or shortened. I also think it's important to just ride recreationally sometimes. A relaxing ride can do wonders for me the next time that I hit the buoy course.

[mekanic305]

12 oz. curls. At least 12 every weekend...
:beerchug:

:laugh2: ...I do this and ride bmx and trials.

I've been telling myself I will start using the fitness center in my building to do some other arm/shoulder workouts but it has yet to happen with any consistency.

[Gainera2582]

Hey Saki I'm currently a physical education major.

Wow, thats crazy so am I(graduating this may with a minor in health as well)

Hows the job field looking for ya?

[Gainera2582]

Saki, just make sure you know your resting metabolism rate(the amount of calories you need a day to survive and function properly without doing anything physically) and eat just above that to cover the costs of your daily caloric expenditure(calories that will be used for energy to be burned).

Here is a good article on that with a calculator to find your own rmr out.. :

http://www.bodybuilding.com/fun/calrmr.htm

[Jetaddict]

Monday:
Run 2 miles at moderate 9 minute mile pace
Chest, Shoulder and tricep workout
Abs

Tuesday:
Off

Wednesday:
Run 4.5 miles, moderate pace
Complete body workout, light weights...more like circuit training (pushups, pullups, dips, etc.)

Thursday:
Fast 1.5 mile run, 8 minute mile pace
Back and bicep workout
Abs

Friday and Saturday, OFF.

Sunday:
Long run, moderate pace. 4.5-5 miles.

I take a lot more time off than the average Joe. I also have a bum knee from a blown ACL and MCL and meniscus that bothers me. Had surgery, but it has never been the same. Right now, I am training for a 10k and will be running a 5k in March. I plan on bumping my run mileage up and will be running the 10k in October or November.
I replace the Sunday run with jetskiing when the weather permits.
My training is primarily bodyweight exercises with the exception of benching and arm work. I use the medicine ball a lot for ab and core work. I hate squats and deadlifts, so I don't work out legs (except when I run). I switch my workouts around a lot to keep my body guessing- I'll do circuits when I start feeling stale. The key with working out is to keep changing up your routines. Don't let your body get used to one workout month after month; you won't notice any worthwhile gains. I am going to be 40 this year, so I figure with 12% bodyfat at my age and all my running, I am pretty good for my age. Only want to get better.

[Jetaddict]

I have naturally been lean all my life, but I noticed when I turned 35 I started packing it on. I got pi**ed and decided to get my sh** together by running, and I am glad I did. You got to get the cardio going, and the best cardio is running. I just had the bodyfat tested about 6 months ago. Hopefully it hasn't changed! LOL.

[WaveDemon]

thats solid. im at about 29% :bigeyes:

no wonder you blew out an ankle :skull2:

[Jetaddict]

Doh!