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

 

[Mark Gomez]

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]

urr: oh yeah urr:

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.