Weight Lifting and Athletic Training

[On a Pale Horse]

There used to be something like this on the old board. This is different from the thread in Campfire as they are talking about dieting and exercise bikes etc.

This is more for the guys (and girls) who hit the gym, and or train for various sports.

I goto the gym like 3-5x a week. I've always been pretty slender (5'10, 170) and have to work real hard on the weights and eat a lot to even gain a few pounds.

I generally do my break down like this:

Day 1: Chest, Shoulders and Tris
Day 2: Legs
Day 3: Back and Biceps
RESET

I mix it up every now and then to get a good burn, or to accommodate my schedule.

What are some of your favorite exercises?

I've recently bought the PERFECT PUSHUP. Its pretty cool, really hits your complete chest. I like to do some heavy bench presses first, then "come down" with the P.P.

I am also real big on running and plan on running a full marathon when I get the chance.

[Geddy Peart]

I do cardio/lifting twice a week in addition to 3 days of BJJ

Mondays:
15 minutes of intense cardio (warm up)
Bench-Press
Pull-Down
Squats

Wednesdays:
15 minutes of intense cardio (warm up)
Bent-Over Rows
Over-head Press
Deadlifts

I've been trying to gain weight and I've been working out quite steadily for 3-4 months but I'm still around 160-165lbs. I even drink 2 whey protein shakes a day. One in the morning with breakfast and a second one after my workout (both after the gym and BJJ).

I've been told that I have to eat more.

[On a Pale Horse]

Where is everyone? This used to be a popular thread on the old board.

I've really been focusing on "core work" and total body exercises lately. I used to just focus on isolating muscles- like a bench press, or bicep curl. Now I try to do comprehensive exercises that work all of your muscles together. I've been focusing more on my core/abs area too as thats where all your power and stability comes from.

[Monkey]

Where is everyone? This used to be a popular thread on the old board.

I've really been focusing on "core work" and total body exercises lately. I used to just focus on isolating muscles- like a bench press, or bicep curl. Now I try to do comprehensive exercises that work all of your muscles together. I've been focusing more on my core/abs area too as thats where all your power and stability comes from.
Core work is probably THE most important workout you can do. It can help you become a better athlete overall, and is especially good at making you a better runner. I didn't believe that at first, but after reading several studies and trying it myself, it works.

Core work can also help alleviate back pain as well.

My LT at work had us do pyramid push-ups and sit-ups during drill weekend (UTA status). She normally works with people who struggle with PT tests, but she worked with us who do well (pass the PT test), as a flight. I was against it at first, but after her simple, yet effective workout, I'd like to train with her again. It's not that I've never tried this type of workout before, but I enjoyed working out with other people; it was fun and you can motivate each other.

The active duty Army, Air Force, and Marines typically have a formation (PT) and force people to work as a group. I'm not a big fan of that concept; it's like you're in fifth-grade gym class. I like the fact that we're treated as adults and have the responsibility to work out as individuals (out of respect). Mandatory PT is supposed to be good for morale, though. Whatever. Anyways, as long as they only force us to do it a few times a year and introduce us to different work outs, I'm all for it.

We finished the workout with a run around the 3/4-mile track at our base. It was the 'last man sprint' concept: you have about 7 or 8 runners jog at an easy pace, then the last person sprints or runs to the front. Once that person is first, the last person runs/sprints. It worked for all of us, because you're constantly jogging and you can control the intensity of your sprint to the front. We then ran another lap around the track at our own pace... nice.

I'm sore as hell today. My shoulder is normally in pain after performing push-ups, but not now... only my muscles. Using the pyramid push-up method on a matted surface, it seems that you limit the wear and tear on your body while pushing it to the limit. (Do 10 push-ups, 3-5 second rest, do 9 push-ups, 3-5 second rest, 8 push-ups, etc., until you're down to just 1 push-up). I recommend you try it.

[D-Lo]

Where is everyone? This used to be a popular thread on the old board.

I've really been focusing on "core work" and total body exercises lately. I used to just focus on isolating muscles- like a bench press, or bicep curl. Now I try to do comprehensive exercises that work all of your muscles together. I've been focusing more on my core/abs area too as thats where all your power and stability comes from.

I'm here, it's just I'm not qualified to talk about fitness anymore. On the scale at the grocery store it said I was 204 lbs which means I need to get back to being how I used to be :eek:

That's the thing when you are physically active I guess, once you stop you get fatter.

I did go to the gym today. I did high rep exercises mostly. I used to do a lot of weight with low reps for strength. Now I want to get cut.

[On a Pale Horse]

Core work has finally helped me gain some weight. I was lifting weights and taking protein shakes for years and always stayed around 168ish. After a only a month of adding core work to my routine I am up to 175. 5-7 lbs might not be a lot to others, but its huge gain for someone like me who trouble packing weight on.

[Geddy Peart]

Core work has finally helped me gain some weight. I was lifting weights and taking protein shakes for years and always stayed around 168ish. After a only a month of adding core work to my routine I am up to 175. 5-7 lbs might not be a lot to others, but its huge gain for someone like me who trouble packing weight on.


What exactly are core work outs? Are those squats, deadlifts, etc?

[makaveddie81]

Though i havent been to the gym in 6 months due to my hectic work/school schedule, I usually work out 4 to 5 days a week in addition to walking my dog 3 to 4 times a week. Here's my split:

MONDAY: CHEST, BACK
TUESDAY: BICEPS, TRICEPS
WEDNESDAY: LEGS
THURSDAY: OFF
FRIDAY: SHOULDERS, TRAPS, FOREARMS
SATURDAY: OFF OR USED AS A MAKE-UP DAY
SUNDAY: FLAG FOOTBALL!!!

Since my goal is increased strength and size, I use a weight that I can do no more than 10 times. I usually do 4 excercises per muscle group with 3 sets per excercise.

[Livingdeadboy]

I'm thinking about lifting again; do any of you think its too soon after my broken arm to start? I broke it the beginning of december. please answer.

[makaveddie81]

Yeah, you should be fine

[Jigsaw]

I try to go to my complex's gym at least five days a week and I typically use exercise bikes and treadmills to maintain an average body type. Lately though I've been meaning to muscle up a bit and work on my abs, which is difficult at my complex's gym as they don't have a lot of muscle equipment.

[sCabbOy]

I workout twice a day with short exercises to loosen up, generally stretches, and a 15 minute routine;
weighted squat/jump/thrusts
100 ski steps
100 jumping jacks
various crunches

Then, throughout the week I split things up with arm lifts, squats, etc then weighted crunches, and things like that with other days doing treadmill/bike.

I am not trying to bulk up, jsut maintain my weight. I am on 1200 calorie diet right now to slim back down and hopefully I can go back up to 2000.

[Kat]

I have metabolism problems. I was quite sick a few months ago, and due to my meds, I could only eat one meal every 10 hours. I am supposed to weigh around 160 - 165 for my height/bone structure/muscle mass and I ended up losing 25 pounds. I cannot gain the weight back for the life of me, so I am on an extremely high calorie diet until I can put my weight back on. My doctor is worried about me, because with the high calorie diet, there are risks too. I still work out to try and put on muscle, but I just can't gain weight back...

Any suggestions?

[Utellme]

I could never gain weight the best suggestion is ask your Doctor he or she should know the safest way you achieve this. Maybe your thyroid needs slowed down ? ask your DR.

And good luck.

[Speck]

There used to be something like this on the old board. This is different from the thread in Campfire as they are talking about dieting and exercise bikes etc.

This is more for the guys (and girls) who hit the gym, and or train for various sports.

I goto the gym like 3-5x a week. I've always been pretty slender (5'10, 170) and have to work real hard on the weights and eat a lot to even gain a few pounds.

I generally do my break down like this:

Day 1: Chest, Shoulders and Tris
Day 2: Legs
Day 3: Back and Biceps
RESET

I mix it up every now and then to get a good burn, or to accommodate my schedule.

What are some of your favorite exercises?

I've recently bought the PERFECT PUSHUP. Its pretty cool, really hits your complete chest. I like to do some heavy bench presses first, then "come down" with the P.P.

I am also real big on running and plan on running a full marathon when I get the chance.

That's the same workout routine I have, but I dont run. I'd rather get my cardio workout from swimming, or the elliptical machine. It's easier on the joints. Plus, I hate running for some reason.

[On a Pale Horse]

Running my first marathon this Sunday! 26.2 miles!! Man this is gonna be hell.

[On a Pale Horse]

Wow this thread hasn't been used since this time last year. Well, now I am about to run my 2nd marathon. Sucks right now because being super healthy all week, no pizza, beer, etc..

Can't wait to endulge after the run.