SRL Archive - NOTA

Anyone here into fitness much?
What do you do?

Just curious :P

I do resistance training - just big compound lifts like deadlifts, presses, etc, for 5x5, 3 times a week.

Cardio is kind of neglected :S

I don't go to the gym or anything, but I bike/longboard/walk everywhere. Sorta relevant I think.

Don't much care for big muscles or anything.

vertimax 3x/w, V02 ride/Bike sprints and Ab workout 3x/w, squats, bench press, TRX exercises, wrist roller, and some other stuff

That's designed more for me to jump high and have a strong core more than anything, i've just started trying to max out on lifts and stuff to gain muscle (but that only happens at home when I'm bored, so never really haha)

Run 3-4 miles, 5x20 pushups, 3x20 "tricep"-ups (put hands closer together ("Breast width") and do a pushup - works triceps), 4x60 crunches/situps, 2x60 bicycle situps, 3x60 seconds human arrow, 2x30 seconds iron cross, 3x10 sets scissor kicks, 3x10 sets lunge jumps, 3x10 sets 4-way-lunges, 3x30 second wall squats, 2x10 frog squats.

That's what I did while I was on track, it kept me in great shape (3 times a week).

Monday - Wednesday Morning 30 minutes Cardio workout and 45 minute Routine
Friday Morning is normal routine with 1/4 mile sprint in between sets for 1 hour.

What I do each day changes every week. Also how I do my Routine changes. Sometimes I use weights other times Machine.

Monday - Friday Afternoon I Pile on the Burn with Burn outs of the Muscle group I'm working for the Day.

~BraK

E: Cardio changes daily Too! I bike, run, and use the elliptical Machine. Sometimes 30 minutes on one, Maybe 15/15 or 10/10/10. Depends how I feel for the day.

If you drink protein shakes or protein mixes to help with muscle development then you NEED to do lots of cardio as there is just as much carbs as protein in them.

From: cycrosism
If you drink protein shakes or protein mixes to help with muscle development then you NEED to do lots of cardio as there is just as much carbs as protein in them.

^this is a good point. Also bulking up and being super slow is kinda sad.

Here's my average workout:

Chest:
Bench Press

Triceps:
Tricep Extensions
Dips

Biceps:
Dumbell Curls

Forearm:
3 Different Wrist Curls (For 3 different forearm muscles)
-Palm to inner forearm
-Top of hand to outer forearm
-Fapping Motion :p

Deltoids:
Flys

Shoulders:
Shrugs

Lats:
Lat Pull Down

Back:
Back Extension

Obliques:
Oblique Crunches
Side Plank

Abs:
Crunches with weight
Crunches with no weight
Leg Raises
Bicycle
Plank

Calves:
Calf Raises

Hamstrings:
Hamstring Curls

Quads:
Squats

Butt:
Lunges

That's practically it. I also use SuperPump 250 and protein.

From: cycrosism
If you drink protein shakes or protein mixes to help with muscle development then you NEED to do lots of cardio as there is just as much carbs as protein in them.

My protein has 4g of carbs and 24g of protein for every scoop. However, you should be doing lots of cardio anyways to keep your heart and lungs as strong as your muscles.

I do a hefty amount of biking every day and about 3 reps of 20 pushups every night before I sleep. Muscle, not so much… tone, yes… cardio, off the charts.

I also do a lot of bike riding, it's sort of a main form of transport for me now, I prefer it to driving. Helps build leg muscle (Quads and calfs) and also helps burn fat too.

I'd probably do one purposeful cardio session a week, but I'm pretty active with sport etc.
Also, protein shakes are a waste of money unless you are a professional bodybuilder. If you want to put on muscle, you just need to eat more. Just make sure you are getting at least 70g protein a day and your body will be fine (the body can synthesize protein from carbs/fats if needed. just as long as you get the essential amino acids).

My routine:
A)
Deadlift 5x5
Bench Press 5x5
Barbell Rows 5x5
Reverse crunch (3 sets to failure)
Prone bridge (3 x 60 sec)

B)
Squat 5x5
Overhead press 5x5
Pull ups (3 sets, to failure)
Push ups (Weighted, 3 sets of 15)

And just alternate A and B =)

It's quick, and I'm loving it. Works far better than isolation exercises I used to do (curls etc.)

Normally after a bike ride I would boil an egg and eat that for protein, it worked, cause after a while my legs got more … tough should I say and I could bike ride for longer each time. From my house to the shops it is all down hill, so that is a easy ride. I barely have to use my legs at all. On the way back though it is a bit difficult, when I first started I had to stop a lot of times, but now I can make it all in one go, and my legs wont hurt (much) after I get off the bike at the top of the hill

I jog ten rounds around my house. Then i beat heavy bag for 30 minutes everyday. :)

can i be imature and make a sex joke about neglecting cardio? ope i think i just did. lolz jk:p

il do 50 pushups and situps before shower at night. thats it. sadly most dont have my BMR….

@trilez…someone with free medcare u sure dont intend to use it….

Anyone else noticed how the ads on this topic are now all about gym?

I go to the gym 2-3 times every week, and each Saturday I'm training parkour with my friends. I also do tiny workouts anytime I can I.E walking on rough terrain next to the road I'm walking on instead of walking on the road to help my ankles, or do 20 pushups before brushing teeth and 20 afterwards and so on. It might not be much, but if I do this every day, for the next years it'll help me.

From: Zyt3x
walking on rough terrain next to the road I'm walking on instead of walking on the road to help my ankles,

Lulz

From: Griff
Lulz

Yeah, it might not sound like much, but if you do this each and every day for a year (which is what I do) then it will build up, and it doesn't require much thinking. Nowadays I do it without even thinking about it

i do super squats. it's really all about building muscle mass.

every other day you do 1x20 squats of your 10-rep max, followed by youre favorite 3x10 chest stretch(i do pull overs with 10lb plate), followed by a 3x10 super set of OFP, BP, BOR. Every workout you add 5-10 pounds to the bar for your squats, and every workout i gain ~1lb(mostly muscle).

A lot of peopple think that squats only work your legs/ glutes, but in reality once you're body goes past it's "limits", which in this situation going past your 10 reps, every other muscle in your body goes into over drive to stay stabalised, and to keep the weight on your back. After this set your entire body is literally pushed to the max :p

As for nutrition: I drink a gallon of milk every two days with daily breakfast of eggs/ bacon, with 4 other meals throughout the day.

I only do super squats for about 2 weeks, so i can work on more explosive workouts instead of just gaining mass

From: Zyt3x
Anyone else noticed how the ads on this topic are now all about gym?

Jenny Craig :p

From: Zyt3x

I go to the gym 2-3 times every week, and each Saturday I'm training parkour with my friends..

That's awesome, I'd love to do parkour. How'd you get started?

From: Iamadam
That's awesome, I'd love to do parkour. How'd you get started?

First off you'd like to be able to roll properly; watch some movies on YouTube and try rolling on some soft surface like a rug or grass. You'd need some space so it's better to train outside. There's a lot of good videos out there that's explaining how to roll properly (http://www.youtube.com/watch?v=2OnrS3awx4Q is the one I started out with). When you master rolling, you'd want to learn some basic vaults and leaps, then move on to more advanced stuff like wall running and so on when you feel comfortable.
It's really helpful to join a local parkour group. Most cities have one, and you can search for one on Facebook if you don't know about one.
Good luck :)

From: Zyt3x
Yeah, it might not sound like much, but if you do this each and every day for a year (which is what I do) then it will build up, and it doesn't require much thinking. Nowadays I do it without even thinking about it

Small details like this add up over time with consistancey. I don't see why it's funny because this is the truth.

From: Flight
Small details like this add up over time with consistancey. I don't see why it's funny because this is the truth.

Exactly. I'm confident that because of that kind of training there's now less chance that I'll land in such a way that I sprain my ankles, which I'm more likeable to do when doing parkour.

gym and fitness clubs helps you in maintaining the fitness.. you will be slim

I have a pullup bar on the doors in my house so every time I walk through them I do 10 pullups, that's about all lol..

I have a power jumper (a resistance rubber band) that I use to train my vertical. I also do weight lifting (benching/squats/curl ups). I use weight lifting machines to train my lower body (legs,calves, glutes).