Fitness Thread

[T?@\7]

Well, I created this thread for everyone who cares too, to post their 'regimens' for staying in shape.
I have been working out alot, even since I was young but more so dedicated and consistent from 14yrs on....even then with fluctation ofcourse!
I work out for flexibility, strength, balance and range of motion.
For the last 2 months Ive done the following daily:
100crunches x 10 sets= 1000 crunches
in between each set of crunches 1 set of 15 push-ups= 150 push ups
mixed in with each set of these exercises I will typically do 40-50 jumping jacks and alot of calisthenic and stretching exercises/motions. Basically focusing on moving limbs in controlled complete ranges of motion and balance and symmetry.
After the crunches and push-ups I step onto my porch facing the forest and hit the weights.
then i typically do 3-5 sets of no less than 8 on the bench(now at 190lbs, not bragging but improving), 3-5 sets of 10 on the curl bar(50lbs) and matching sets using curl bar for military press.
For cardio, I daily bike, skateboard and walk my grundler dog to the beach and most importantly SURF. when the waves are good I shortboard, and when its 6"->2ft I longboard.
I think staying in shape is important and crucial in living a long happy life.
So who all is working out in 4runner land?

 

[rollingthunder]

nice program, I get up at 6 at my house, I enjoy working out and staying in shape


DAILY PRE-WORKOUT WARMUP: CRUNCHES, LEG RAISES - 30 REPS
PUSH UPS, JUMPING JACKS, CALF RAISES - 25 REPS

MONDAY, WEDNESDAY:
LEG EXTENSIONS = 50 LBS. - 25 REPS

TUESDAY, THURSDAY:
LEG CURLS = 50 LBS. - 25 REPS

MONDAY (CHEST)
1. FLAT BENCH PRESS = 135 LBS. 20 REPS
2. INCLINE DUMBELL BENCH PRESS = 40 LBS. 10 REPS
3. BARBELL WRIST CURLS (E-Z BAR) = 55LBS. 50 REPS

TUESDAY (ARMS)
1. BARBELL CURLS (E-Z BAR) = 55LBS. 40 REPS
2. TRICEP PRESSDOWNS = 100LBS. 50 REPS
3. REVERSE CURLS (E-Z BAR) = 55LBS. 20 REPS

WEDNESDAY (SHOULDERS)
1. BEHIND-THE-NECK = 95LBS. 30 REPS
2. MILITARY = 95LBS. 30 REPS
3. REAR LATERAL RAISES = 8 LBS. 40 REPS

THURSDAY (BACK)
1. PULLDOWNS (WIDE/OVER) = 180LBS. 40 REPS
2. PULLDOWNS (CLOSE/UNDER) = 180LBS. 40 REPS
3. BARBELL SHRUGS = 65LBS. 50 REPS

 

[GatorGreg]

Geezus, I'd keel over if I tried to keep up with you young guns

I got a home gym about 3 years ago (Club Weider 16.6ST) and I use it 2-3 times a week for about a 1/2 hour. I also swim a few laps in my pool every morning and use the stairs at work instead of the elevator. Biggest thing for me though has been cutting back on regular soft drinks this year - I only drink diet lime coke now (I'm addicted to the stuff ) and I've lost about 15 pounds in the last 6 months.

 

[jharris2]

and use the stairs at work instead of the elevator.

And your office is on the second floor, right?

 

[loudog2]

Remember your diets! And suppliments! You can work out all you want. But, if your not eating right or fueling your body for the workouts, it all for nothing. It's like your 4runner. you can put all the mods you want on it, but it won't run without fuel.

 

[GatorGreg]

And your office is on the second floor, right?

And here's a pic of my pool:

 

[rollingthunder]

SUPPLEMENT CYCLE SCHEDULE

BREAKFAST
MONDAY - BAGEL, STRAWBERRY PRESERVES
TUESDAY - BOWL OF CEREAL
WEDNESDAY - BOWL OF OATMEAL
THURSDAY - BAGEL, STRAWBERRY PRESERVES

(All Mixed in A Shake)
WHEY PROTEIN - 20 Grams
CREATINE - 5 Grams
L-GLUTAMINE - 5 Grams
HMB - 1 CAPSULE
NITRIC OXIDE - 1 CAPSULE
MAGNESIUM - 1 CAPSULE
VANADYL SULFATE - 1 TABLET MULTIVITAMIN - 1 TABLET
SUGAR -

 

[Falls]

Not trying to be a smart a$$ at all , but good for you guy's and I give you credit. I'm not even going to explain my situation although I'm not overweight 6'1" / 185 lbs 46 y/o.

I do a lot of stretching , I'm very limber and have 2 black belts . My cardio is all from my drumming . I play 2-3 hours a day. You may laugh but it's a lot of work , I work up a good sweat , and heart rate is up the entire time.

Eat terrible ( not good ) I know. Smoking = no comment ( i know,i know ).

Like I said , I give you lots of credit.

 

[loudog2]

good diet rollingthunder. I'm a sales rep for a sports suppliment company(Isopure). I see a lot of people who think they know what they are doing. It's funny. People wanting to get bigger, but take no protien/carb recovery suppliments. Runners fatigued, but try to cut carbs out of diet. People going for the cheapest protien, and wonder why they can't get off the toliet.

 

[T?@\7]

I'm a sales rep for a sports suppliment company(Isopure).

I was once a devout ISOPURE fan, strawbery to be exact . It is def. one of the highest quality protein shakes out there but Ive since switched to Vanilla Muscle Milk, which imho is something from outside of this planet.

Nice regimen and diet WIll! I really need to start going back to the gym to access the wider variety of amchines and motions so that I can get my workout back into a chest/tris & back/bis setup.
My diet is typically good, however I could stand to eat another meal thru the day i suppose.....

gator greg: hey man anything counts! stairs and pools are two crucial pieces of workout equipment that most people have access to and never even realize! Congrats on losing the 15! I bet you feel 30lbs lighter and with a confidence boost!

Falls:2 black belts? damn cuz I think i got up to a green belt as a little toehead but then lost interest unfortunately

 

[808BMW]

Arms + Chest on Monday
Shoulders + back on Wednesday
Legs on Thursday (I'm pretty busy on fridays)

All done at 4pm after a hard day's work.

My supplement list: steak, rice, chicken, potatoes, fish, water
I'm a big fan of real food, don't have any supplements/shakes/magic snake oil.

6' and 195lbs. I'm back up to benching + squatting 2 plates (225). My goal for this year is to get up to 3 plates for both. Been lifting for about 2 years, with lots of laziness (couple weeks off here and there, 2 periods of no lifting for 2-3 months)

Outside of the gym, I try to jog or swim at the beach on weekends. Hopefully soon I can buy me a 1 man outrigger canoe (OC1) and go out paddling for a few hours. And it would look damn good on top of my 4runner

 

[josh220]

Every night for 45mins to an hour. I focus on gaining muscle weight, but do cardio every 3rd night. I consume around 1.5 grams of protein per pound of body weight every day, only drink water, and make sure to consume the right amount of veggies and complex carbs. (As well as multivitamins.)

 

[Thai]

My daily exercise: baby ("well-nourished") + Xbox (Madden)

(Yes, both Daddy and son are on a diet....)

 

[Uneek]

Very cute and healthy baby Thai. The little fella is adorable. Once the little guy starts walking, your workout just got more rigorous.

 

[SoCalKolohe]

im on the high school surf team and lacrosse team and thats all i do to keep in shape.

5 days a week (the days we meet at the beach at 530)
- 1st we stretch
- 2nd we run 1 mile in the deep sand
- 3rd we paddle around the pier on a short board (surfers know my pain)
- 4th we do some sprints and situps and pushups.

every other day i go to a friends house and we lift.

 

[T?@\7]

Very cute and healthy baby Thai.

Yeah, comfy looking furniture too ;-)

socal: sounds like a good combo for staying in shape

 

[techno]

Today I have had my usual daily right hand and wrist exercise by pushed my mouse around. I'm guessing it's probably traveled close to 150 feet in total. And with nearly 800 left clicks too!
I virtually never work out, but I keep active and fit for what I need to do.
Every morning I stretch arms, legs, back, neck for 15 mins.
I walk the dog 4-5 times each week, 20-30 mins each time.
I play volleyball once a week, weather pending.
3-4 times a week I don 100+ lb of structural firefighting clothing and equipment and attend emergency incidents with times ranging from 15 mins to 4 hours. I also train at the fire department weekly, but this could be classroom stuff or physical stuff. Fire fighting requires a decent amount of strength but also importantly, the brains to correctly apply that strength.
For me the easiest way to stay healthy is to eat sensibly. I probably drink about 1 can of soft drink/soda/pop a month, maybe one alcoholic drink a week, eat lots of fruit, red meat at least once a week and veggies every night. No smoking or drugs of any kind.

 

[004Gunner]

I recently switched from a five day weight training regimen to a 4 day for increased intensity. I do chest and tris day 1, legs day 2, back and bis day 3, and shoulders day 4. Cardio is thrown in on its own 1 day a week and consists of a 3 mile run. I saw good gains after a long plateau after quitting smoking almost a year ago. I just starting using ON's after max but I like to stick to simple protein supps. All the other stuff gives fleeting results for me.

 

[rook]

Here is what I'm doing right now. I will change it up to keep it fresh... I am going to try working each body part 2x/week in the near future. As for weights and reps, that is variable. Sometimes its higher reps with short rest periods to burn calories during the workout. Other times I go real heavy (especially on deads because of the rush!). with longer rest periods to break through a plateau. The key is to keep the body confused, not allowing it to adapt, plus it keeps me more engaged. I'd like to do more power work but I do not have a reliable training partner, which is a necessity when you start stacking on the plates.

Chest
DB Press
Incl Bench
Decl Bench
DB Fly
Tris
Cable overhead tri ext w/rope
Tri press down
1 arm db behind head tri raise

Back
Deadlift
Hammer strength iso low row
Pull Ups
1 arm row
Bi's
Seated incline curl
Concentration curl
Preacher curl-ez bar.. 3 diff grips to get the forearms as well

Shoulders
Military Press
Hammer Shoulder Press
Nautilus Shoulder Lateral mach
Barbel raise
Rear delt cable fly
Traps
Trap bar shrug
behind back upright row

Legs
Squats
Super slow leg press
Leg Curl
Straight leg deadlift
Seated Calf
Standing Calf
(try not to puke)

Abs
nautilus crunch
captain chair crunch
cybex torso
v-situp

[Cardio]
30 min 3x/week
running/stairs/elliptical

3 mile walk w/ the dog @ night

Weekends off from the weights, usually do something fun. I really need more seat time on my stumpjumper! Plenty of hiking around here, but lately, I've been exploring the trails with the truck.

Nutrition
20g protein meal replacement drink mixed w/ milk for 8g extra protein 3x/day Includes 3g creatine, bcaa's and other. Lots of water about 3 quarts/day. Food: wherever and whenever as long as it is eating clean!

Isopure on occasion to lean down

Muscle milk has way too much saturated fat.

Muscle-Tech is ok but their marketing is way overboard. They make some good stuff, but its costly. If you follow their dosage, you end up with expensive urine!

 

[garminexpress8]

Garmin Express

Fitness is an important thing for everyone. You can use fitness tools like Garmin to get fit. Along with all the different devices for navigation, outdoor activities, and fitness, the Garmin has also given an application to manage these is called Garmin Express. It can also be used for registration of a new product, store all the fitness data, synchronization of the remote device data and everything else concerned.