The Do You Work Out Zone

[Linus]

Originally Posted by dark_crystal

i work out at home for 20 minutes every morning- cardio on the elliptical trainer 4 days a week and various and assorted ab, heinie, and thigh exercises using 5 lb ankle weights on MWF...i kind of want to revamp my MWF routine to build more muscle. can anyone suggest text sources for free-weight workouts, maybe?

Is this what you were thinking of? http://www.strength-training-woman.c...exercises.html

[chefhmboyrd]

Originally Posted by dark_crystal

i work out at home for 20 minutes every morning- cardio on the elliptical trainer 4 days a week and various and assorted ab, heinie, and thigh exercises using 5 lb ankle weights on MWF...i kind of want to revamp my MWF routine to build more muscle. can anyone suggest text sources for free-weight workouts, maybe?

http://www.strength-training-woman.c...exercises.html
they have some workouts. just be careful to not use too much weight. you want to do the exercises true to form with little weight, then once you have your balance and extension range comfortable, you can increase to whatever weight feels heavy without compromising the technique of the lift.

i like to focus on core strength first extremities later.

@

[dark_crystal]

Originally Posted by Linus

Is this what you were thinking of? http://www.strength-training-woman.c...exercises.html

yes, thank you! any exercise-specific recommendations?

Originally Posted by chefhmboyrd

http://www.strength-training-woman.c...exercises.html
they have some workouts. just be careful to not use too much weight. you want to do the exercises true to form with little weight, then once you have your balance and extension range comfortable, you can increase to whatever weight feels heavy without compromising the technique of the lift.

i like to focus on core strength first extremities later.

@

what are good exercises for core strength?

[Jet]

I have a commercial caliber gym, 300lbs of weight, dial-ups. I do about about 93 exercises meaning that that includes all the variations.

[dark_crystal]

Originally Posted by Jet

I have a commercial caliber gym, 300lbs of weight, dial-ups. I do about about 93 exercises meaning that that includes all the variations.

i would love to buy a home gym but my discretionary cash for the 2011 fiscal cycle is earmarked for tuition and travel

i don't have any money to invest but i have perfect discipline...i am thinking that + freeweight + the right exercises should = some progress at least....that being said, it occurs to me that my school should have a fitness center somewhere. I will look into this

[Jet]

Originally Posted by dark_crystal

i would love to buy a home gym but my discretionary cash for the 2011 fiscal cycle is earmarked for tuition and travel

i don't have any money to invest but i have perfect discipline...i am thinking that + freeweight + the right exercises should = some progress at least....that being said, it occurs to me that my school should have a fitness center somewhere. I will look into this

P90x on DVD. The cardio, plyo and core synergistics and yoga are great. I've integrated P90X with my weightlifing

You can use bands instead of weights, towel, water. That's about it. I couldn't continue with INSANITY because it is so intense. Theey don't tell you that its advanced you need to be about 22. Fuck. So I started P90x about a week and half ago, its amazing.

[Linus]

Originally Posted by dark_crystal

yes, thank you! any exercise-specific recommendations?



what are good exercises for core strength?

What does "core exercises/strength" mean to you? All muscles are connected together and it's good idea to exercise all them, to a degree, to ensure better muscle tone. You could do the Navy Seals Workout program: http://sportsmedicine.about.com/cs/c...g/a/012204.htm

[dark_crystal]

Originally Posted by Linus

What does "core exercises/strength" mean to you?

i guess that is my real question- i hear the term "core" tossed around but i am not really sure what it refers to

[Rockinonahigh]

D.C.
You dont need to spend a lot of money on workout equipment...I bought a bowflex foe 40 bucks at a garage sale,freeweights and bars for ten at the same place,got an exersise bike for eight bucks at another garage sale..my weight bench was in someones trash that I fished it out for free.it was a bit rusty but a can of paint fixed it up fine..check the goodwill stores I got a tredmill nearly new for seventy five bucks.I also have gotten a fue asorted peices hear and there at the goodwill and thrift stores..all works fine for me..got a regular gym on the paito anytime I need to workout.The goodwill store has a lot of tapes on working out..got lots of those too.

[Jet]

yeah? I bought a Bowflex when I moved to GA because I needed to exercise at home. I sent it back within a week because it was a rip off and the biggest piece shit there was. Not only that, the UPS guy said, "do you know how many of these get returned? All the time"

Bowlfex it's a line of shit. And people on those spots didn't get that way using a plastic Bowflex machine. Shaping takes quality resistance and hitting every muscle group you can. Like i just said bands are terrific and so is P90X. Very little equipment is needed.
Secondly, putting together a program and diet suited to your goals.

I'm into making as many gains as I can at my age. And so I chose to invest, heavy guage steel gym with cable capabilities, decline and incline bench and so forth. The more exercise flexibility, the better.

[Stearns]

I hadn't thought about checking the thrift stores, Rockin'. I have a goodwill close to my house and I think I'll check it out this weekend. I'd really like to find an elliptical on the cheap. Sounds like you have quite the gym going there, good on ya.

Originally Posted by Rockinonahigh

D.C.
You dont need to spend a lot of money on workout equipment...I bought a bowflex foe 40 bucks at a garage sale,freeweights and bars for ten at the same place,got an exersise bike for eight bucks at another garage sale..my weight bench was in someones trash that I fished it out for free.it was a bit rusty but a can of paint fixed it up fine..check the goodwill stores I got a tredmill nearly new for seventy five bucks.I also have gotten a fue asorted peices hear and there at the goodwill and thrift stores..all works fine for me..got a regular gym on the paito anytime I need to workout.The goodwill store has a lot of tapes on working out..got lots of those too.

[Jet]

Originally Posted by Stearns

I hadn't thought about checking the thrift stores, Rockin'. I have a goodwill close to my house and I think I'll check it out this weekend. I'd really like to find an elliptical on the cheap. Sounds like you have quite the gym going there, good on ya.

If you're going used, go to Play It Again Sports where the equipment been tested and approved for sale. We're weights.....sometimes heavy weights and benches that have hold up. I would never piecemeal weight equipment together from previous owners at garage sales and so for. Weightlifting and exercises just isn't to be taken lightly IHO.

Almost every city has Play it Again Sports. That's where I bought my 300-lb barbell set for $185. compared to online or new for upwards of 400 dollars depending on the manufacturer.

[Rockinonahigh]

When I buy from the good will store I make shure whatever exrsise equipment is in good order and will do the job,I never have had a prob with asking them to give it one more check to make shure.When buying at garage sales I check things out really good first to make shure its sound,im well able to handle any kind of hand tool to repair things I use to workout with or anything else for that matter..I always have had to be able to fix and repair stuff so I know what to look for when im buying used things.if u dont know how get someone to go with u to check things out that dose.With the economy the way it is I dont know many who arent doing what they can to get a buck to stretch a bit..but do it saftly.I was told the goodwill store puts the exersise equipment out on monday and if u r a senior u can get a discount on tuesday..or what ever day they set it up for.

[dark_crystal]

Originally Posted by Jet

Like i just said bands are terrific and so is P90X. Very little equipment is needed.
Secondly, putting together a program and diet suited to your goals.

i just went through a nutritional counseling program and my diet is exactly what i have been prescribed...we discussed my workout routine and my counselor just kind of "approved" what i already do without really recommending any additions or subtractions...

that being said, i think i will look into the bands...i feel plenty tired and noodle-limbed after my weight exercises but i still just have this feeling i could be getting more out of it

[chefhmboyrd]

Originally Posted by dark_crystal

i guess that is my real question- i hear the term "core" tossed around but i am not really sure what it refers to

core refers to the muscles around your mid torso. they affect your balance, back, abs, stamina, and flexibity. anything that works your back butt abs obliques chest hip flexors is good for your core.

it is important to keep yourself strong in your core, because your extremities depend on your core for support.

@

[dixie]

Originally Posted by chefhmboyrd

core refers to the muscles around your mid torso. they affect your balance, back, abs, stamina, and flexibity. anything that works your back butt abs obliques chest hip flexors is good for your core.

it is important to keep yourself strong in your core, because your extremities depend on your core for support.

@

Maybe I should get you to go to the gym with me. The personal trainer at my fitness complex is a friend of mine from high school. He spends more time staring at spandex covered rears than he does giving me any guidance...lol

My workout pretty much consists of Zumba classes and weight machines...and no, I don't have a clue what I'm doing on most of the machines...*help* lol

[lipstixgal]

Originally Posted by chefhmboyrd

core refers to the muscles around your mid torso. they affect your balance, back, abs, stamina, and flexibity. anything that works your back butt abs obliques chest hip flexors is good for your core.

it is important to keep yourself strong in your core, because your extremities depend on your core for support.

@

So I'm guessing that a workout like body works plus abs would be good huh?? That's at 5:45 tonight maybe I can get there to try it, would be good for me. Still too tired to try any classes at the gym, don't know what is going on??

[tazz]

my deal is now i workout with this couple i know of at my gym. 4 times a week. and am now even fixin for a racing swimsuit (thank you shadows papa for your suggestion).
i still do my warm up before i hit the weights. pushups, mountain climbers, lay down bicycle, and jump squats.

i am now a solid 130 lbs.

my work schedule has also changed (i stock shelves in the grocery dept. ~ no more cashiering). i work all nights now, so my workout regime will be more structured.

am looking for new workout shoes and work shoes eventually.

any suggestions/advice?

[Jet]

I do core synergistics which are exercises that hit core muscles and other muscle groups at the same time. It's work. But very little equipment is needed, you can use bands or weights. Bands are amazing. I dont use them but people who do get great results. As far as abs go, I only do them apart 3 times a week.

[EnderD_503]

My workout these days since my knee injury:

Monday - Back/Chest 4x8 (1 rep. max once a month on chest press) - supersets:
Begin with push-ups 3x20 as warm-up

Pull-ups
Bent over BB rows
DB Chest press
DB Chest flyes
Face-pulls
DB shrugs
One arm DB Chest Press (flat and incline)
One arm DB Flyes on Swiss ball (good for core stability)
Lat. Pull-downs
Romanian Deadlifts

Plate pinch 3x1 minute
Wrist curls 3x20
Grippers 3x10
Sledgehammer levers 3x10

Abs:
Med. ball slams 3x20
Jackknives on Swiss ball 3x20

Cardio: 30 mins on bike (since my injury I unfortunately can't do much running or my regular cardio workout)

Tuesday - Legs *note, not really going very heavy on legs these days, since the knee still gets a bit sore with too much.
Warm-up on Leg press 4x15
Squats 4x8-10
BB Hacksquats 4x10
Deadlifts 4x8-10
Walking lunges across the gym 4x
Sled drags forward and backward (which is actually an adjustable bench right now, with two co-workers standing on it forward, and one co-worker backwards lol)

Abs:
Med. ball slams
Russian twists

Cardio: 30 mins on bike

Wednesday - Shoulders
Begin with handstand pushups, as many as possible, which isn't too many lol
Seated DB shoulder press 10x10 (increase weight everytime successfully complete 10 sets of 10 reps)
Bent over rear delt. cable raises 4x10
Standing one arm DB shoulder press 4x8-10
DB Front raises 4x10
DB lateral raises 4x10

Abs:
Cable chops 3x20
DB swings 3x20

Cardio: 30 mins on bike

Thursday - Biceps/Triceps - 4x8-10

Standing DB curls (superset next two)
Cable bicep curls
Modified one arm skullcrusher (giant sets for following three)
DB skullcrushers
Tricep pushups
Concentration curls (supersets for next two)
Hammer curls
Standing overhead cable extensions (superset next two)
Tricep pulldowns
Reverse curls
Dips

Plate pinch 3x1 minute
Wrist curls 3x20
Grippers 3x10
Sledgehammer levers 3x10

Abs:
Jackknives on Swiss ball 3x20
Twisting plank 3x10 on each side
Knee drives/back row combo 3x10

Cardio: 30 mins on bike

Friday - Day of epicness lol Unfortunately this day won't be as epic as I'd like it to be until my knee gets better.
- Deadlifts
- Clean/Jerk - light as hell right now
- Turkish get-ups
- Tire slams (no clue what to call these...just do them, basically take a car tire, get in stance and slam it sideways against an immovable object. It's all about controling the bounce. Great for core.)