1. Ipheuria's Avatar
    I was talking to a good friend in another thread about our workouts and I thought why not post it in the health forum. So post up your workouts guys, what are your goals for your workouts?

    This is my workouts, I use a 1 second cadence between reps and a 30 second rest between sets. I do either 3 sets of 10 reps or 5 sets of 10 reps. I do alternating days with a day of rest between so Mon- Chest... Tue- Rest Wed- Legs... Thu-Rest Fri-Abs Sat-Chest... Sunday-Abs. My Abs workout is a shorter workout so I do it three times a week and alternating weeks I skip Sunday.

    Chest, Arms & Abs
    5 sets twisting oblique crunch (Captains chair)
    2 sets leg raises (Captains chair)
    5 sets bench press (85 lbs)
    5 sets crunches (60 lbs)
    5 sets Lat Pulls (70 lbs)
    5 sets twisting oblique crunch or weighted crunch(Alternate)
    3 sets curls (65)
    5 sets back extensions (60 lbs)
    5 sets twisting oblique crunch
    3 sets bench press
    3 sets back extension (75 lbs)
    3 sets curls
    3-5 sets weighted crunches (55 lbs)
    Treadmill

    Legs, lower body and abs
    5 sets twisting oblique crunch
    2 sets leg raises
    5 sets leg press (90 lbs)
    5 sets weighted crunches
    5 sets leg extensions (35 lbs)
    5 sets twisting oblique crunch or weighted crunch (alternate)
    3 sets leg raises
    Treadmill
    5 sets leg curls (45 lbs)
    5 sets twisting oblique crunch or weighted crunches
    5 sets calf raises (90 lbs)
    5 sets leg raises

    Abs
    5 sets twisting oblique crunch
    3 sets back extension
    5 sets weighted crunches
    2 sets back extension
    5 sets leg raises
    3 sets bench press
    Treadmill
    5 sets twisting oblique crunch
    3 sets back extension
    5 sets weighted crunches
    2 sets back extension
    3 sets leg extensions
    5 set crunches or leg raises or twisting oblique crunch

    There are other excercises I want to add like sqauts, lunges etc. but I want to wait until I hit a plateau and then switch it up. Feel free to critique or suggest other excercises that might be more beneficial. My main goal is to get a six pack and right now the top abs are defined and show but the lower abs are still covered in a layer of fat and need more work. Yes I do have my nutrition in check I know it is 80% food and 20% work. I eat 0 trans fats and very little saturated fats, only the trace amounts that are in foods. I eat 30% of my daily intake in protein and try to keep my carbs in the 40s.
    Relletti likes this.
    07-30-2013 09:54 AM
  2. John Yester's Avatar
    We do local CrossFit trainign at the station.

    WOD(Workout of the Day)

    To many to post here unless you want me to...



    Some good points we live by at the station:


    • Don't eat anything your great-grandmother wouldn't recognize as food. In other words, if she didn't grow it, raise it, kill it herself, or buy it fresh from the farmer down the road, don't eat it!
    • Avoid foods that have some form of sugar or sweetener listed among the ingredients.
    • Avoid foods that contain processed products or products which have been refined.
    • Avoid food products containing ingredients that a third-grader cannot pronounce. If your seven-year-old asks you what that word means, don't eat it, and don't give it to him either.
    • Avoid food products that make health claims. Healthy food choices don't need a marketing team or infomercial.
    • Avoid food products with the word "lite" or the terms "low-fat" or "nonfat" in their names. It's a marketing scheme and won't do your body good.
    • Avoid foods that are pretending to be something they are not (one example is margarine).
    • Shop the peripheries of the supermarket and stay out of the middle. Not much good comes out of boxes and cans as it relates to your health.
    07-30-2013 11:00 AM
  3. Just_Me_D's Avatar
    We do local CrossFit trainign at the station.

    WOD(Workout of the Day)

    To many to post here unless you want me to...



    Some good points we live by at the station:


    • Don't eat anything your great-grandmother wouldn't recognize as food. In other words, if she didn't grow it, raise it, kill it herself, or buy it fresh from the farmer down the road, don't eat it!
    • Avoid foods that have some form of sugar or sweetener listed among the ingredients.
    • Avoid foods that contain processed products or products which have been refined.
    • Avoid food products containing ingredients that a third-grader cannot pronounce. If your seven-year-old asks you what that word means, don't eat it, and don't give it to him either.
    • Avoid food products that make health claims. Healthy food choices don't need a marketing team or infomercial.
    • Avoid food products with the word "lite" or the terms "low-fat" or "nonfat" in their names. It's a marketing scheme and won't do your body good.
    • Avoid foods that are pretending to be something they are not (one example is margarine).
    • Shop the peripheries of the supermarket and stay out of the middle. Not much good comes out of boxes and cans as it relates to your health.
    ​Dude, I'd starve to death if I obeyed these rules....lol...
    07-30-2013 11:09 AM
  4. jf1450's Avatar
    [*]Shop the peripheries of the supermarket and stay out of the middle.[/LIST]
    Cool, that's the ice cream and chocolate topping aisle!!

    (I couldn't resist.)

    Jeff
    07-30-2013 11:43 AM
  5. Eileen89's Avatar
    Yesterday's workout: Inline Skating in the park for 15 miles.

    Today's workout: Focus T25 (back to back workouts for 50 minutes.




    Sent from my iPhone 5 using Tapatalk 2.
    Relletti, Ipheuria and Alli like this.
    07-30-2013 11:53 AM
  6. Lendo's Avatar
    I do two 1 hour walks with my dog everyday. Doss that count?

    Sent from my Z10 10.2.0.810 using Tapatalk 2
    Ipheuria and bamf-hacker like this.
    07-30-2013 02:40 PM
  7. Relletti's Avatar
    I usually just work on my core since thats all I need to really do. I also try to get a good jog or walk in too on these days. So on mondays Wednesdays and fridays I work on the upper body. Tuesdays, thursdays and Saturdays i do my lower body and back. The weight that I use varies sometimes as well.

    Bent over row- 5 sets

    Hammer curls 6 sets

    Dumbbell floor press 5 sets

    Tricep extensions 4 sets

    Concentration curls 4 sets

    Floor press 5 sets

    Push ups 8 to 10 sets

    For my lower body

    Situps- ( I just do them until I cant anymore)

    Crunches- 5 sets

    Vertical leg crunches- 5 sets

    Flutter kicks

    Dumbbell side bends- 5 sets

    Dumbbell Deadlifts suitcase 3 to 4 sets

    Its probably more that I missed but thats the core stuff I do.

    Tapatalking from my Galaxy S IV
    07-30-2013 02:57 PM
  8. jclisenby's Avatar
    Yoga 3-4 times a week. I do Vinyasa Flow / Power Yoga, so it builds muscle and burns fat at the same time. I do anywhere from 20-60 minutes per practice.

    I walk the dogs 2-3 times a week for some added exercise.

    I also walk a lot at work, 12,000-15,000 steps per day. Mowing and edging the lawn every week gives me a good workout in the warmer months (9-10 months here in Texas)

    I also do cardio, either running or elliptical, about twice a week.


    Tappin and Talkin from my iPhone 5
    Ipheuria likes this.
    07-30-2013 04:35 PM
  9. Eileen89's Avatar
    I did 10 miles on my Inline Skates today. Weather wise, it was a great day to exercise outside today.


    Sent from my iPad Mini using Tapatalk 2
    07-31-2013 06:31 PM
  10. Eileen89's Avatar
    Focus T25 (back to back workouts for 50 minutes.)
    Ipheuria likes this.
    08-02-2013 07:26 PM
  11. Ipheuria's Avatar
    Yoga 3-4 times a week. I do Vinyasa Flow / Power Yoga, so it builds muscle and burns fat at the same time. I do anywhere from 20-60 minutes per practice.

    I walk the dogs 2-3 times a week for some added exercise.

    I also walk a lot at work, 12,000-15,000 steps per day. Mowing and edging the lawn every week gives me a good workout in the warmer months (9-10 months here in Texas)

    I also do cardio, either running or elliptical, about twice a week.


    Tappin and Talkin from my iPhone 5
    Holy crap your job is enough cardio!
    08-07-2013 02:24 PM
  12. Ipheuria's Avatar
    My main goal in my workout is my core. I am building muscles too both upper and lower body but my main goal is to develop my abs. So here are some excercises I ran across that is going to be good for my upcoming vacation when I will be away from the gym for 3 weeks.

    Post up your workout-img_6609.png
    Eileen89 and seashell93 like this.
    08-07-2013 02:26 PM
  13. jclisenby's Avatar
    Holy crap your job is enough cardio!
    Our factory is almost a mile from one end to the other. I work engineering for the entire factory, so I'm back and forth all day.
    08-07-2013 02:40 PM
  14. Alli's Avatar
    Well I go to the mailbox sometimes twice a day. I stretch my right arm up the wall facing sideways - 10 reps, hold for 5 secs at peak. Ten more facing front. Twenty wall pushups (although I can do these better on the counter, and get more out of it. I was given 90 minutes worth of postural activities to do, so I pick and choose from amongst them depending on my mood. I also hold my cane in both hands and stretch all the way back and up to the top. Five minutes worth.

    ​And y'all think you're so tough. :P
    08-07-2013 03:17 PM
  15. Eileen89's Avatar
    Well I go to the mailbox sometimes twice a day. I stretch my right arm up the wall facing sideways - 10 reps, hold for 5 secs at peak. Ten more facing front. Twenty wall pushups (although I can do these better on the counter, and get more out of it. I was given 90 minutes worth of postural activities to do, so I pick and choose from amongst them depending on my mood. I also hold my cane in both hands and stretch all the way back and up to the top. Five minutes worth.

    ​And y'all think you're so tough. :P
    You go girl! Alli this is awesome. I see now why you look so much healthier in your Avatar pics. Keep up the great workouts as I know these will go a long way on your road to recovery.
    08-07-2013 03:28 PM
  16. BLiNK's Avatar
    My main goal in my workout is my core. I am building muscles too both upper and lower body but my main goal is to develop my abs. So here are some excercises I ran across that is going to be good for my upcoming vacation when I will be away from the gym for 3 weeks.

    Click image for larger version. 

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    I'm gonna give this a go! how often should this be incorporated into a week?

    i work out (free weights) 3-4 times a week and MTB or run 2-4 times a week (sometimes treadmill if the weather is not cooperating)
    08-07-2013 09:21 PM
  17. kushy28's Avatar
    Nice sharing great workouts really gets good health if every one practice daily.
    08-14-2013 11:44 AM
  18. Eileen89's Avatar
    Just finished doing 15 miles on my Inline Skates. Great calorie burn, but my time could have been a little better.




    Sent from my iPhone 5 using Tapatalk 2.
    08-20-2013 02:23 PM
  19. SeanHRCC's Avatar
    I just realized we had a fitness area, lol!

    5 mile jog/run Mon/Wed/Fri/Sun.

    Free weights Mon/Wed/Fri

    PT every other Saturday which includes whatever the supervising officers feel like doing for 2 hours (last week it was a mix of running and obstacle course that the academy uses and all the incumbents run through and make us look like bums, lol!)

    ...I also eat terribly, drink a lot of beer and pretty much negate my working out by going out to eat every night. I maintain weight, my wife loses weight and makes me sick, lol!

    I feel good though, and in the end, that's what matters the most I think! I'm also down about 20lbs from where I was last year, and was able to play softball a lot easier this year than last year.
    Alli and john_v like this.
    09-19-2013 11:09 AM
  20. john_v's Avatar
    Just started using the "couch 2 5k" app. I do some bike riding, but I haven't ran since high school (35 now). My goal is to run a 10k in the spring, and maybe even a marathon by age 40 (gives me plenty of time )

    Mondays workout was half hour, 5 min warmup, then alternating run for 60 sec, walk for 90 for a total of twenty min, then a five min cool down.

    My legs still hurt today, but it's a good kind of sore.


    Sent from my iPhone 5
    10-16-2013 07:44 AM
  21. john_v's Avatar
    Ran in the rain toady. Knew if I skipped due to weather it would be hard to get back into it.

    Just finished week 1 day 2 of #C25K with @c25kfree! Running for a cause with @BCRFcure! #everymomentcounts


    Sent from my iPhone 5
    10-17-2013 12:35 PM
  22. WhiteSponge's Avatar
    Mine's really simple

    First start with stretching.

    Then 1 round of brisk walk,
    then 1 round of slow jogging

    that's warming up the lower body ~

    Then 1 set of maximum pull-ups/chin-ups
    + 2 counts of special jump pull-ups (basically you jump up till your chin's over the bar, then u hold on at that height and slowly release your arm's strength to reach back to the ground ~

    Special jump pull-ups help a lot to train your pull-ups/chin-ups as the efficiency rate of training your arm muscles is 2X when coming down from the bar.
    I trained from a maximum of 4 pull-ups/chin-ups to now 12 (recently hit it)

    After that 1 set, I sometimes do some tuck jumps. And by that time my body's almost fully warmed up so I will start my real jogging then.

    Usually I will jog only around 4 rounds (estimated 2km?) but with consistent high speed. After that it's back to another set of maximum pull-ups/chin-ups followed by more special jump pull-ups ~

    When your body's all warmed up, doing static exercises such as pull-ups/chin-ups or sit-ups will be even more effective.

    And that's when I do my usual sit up, crunches and leg raise.

    There is something to note about crunches though. There is a BIG difference when u do it right vs when u do it wrong.

    When doing crunches, always breathe in and when u do so, ONLY use your stomach muscles to slowly move your upper body up a little. There is no need for your elbow to touch your knees. On top of that, try to always look up so that you won't use your neck to help u do the crunches.

    If you don't do so, it is possible to strain your neck and the crunches will not have hit the right abdominal muscles.

    If you did it right, after like a set of 25, you will definitely feel muscle pain/stretch in your lower stomach abdominal muscles

    After everything, I also stretch to cool down my muscles to prevent ache the next day
    01-30-2014 08:47 AM
  23. hidson511125's Avatar
    I do only running exercise every early in the morning. this is my favorite exercise its keep me fit and active.
    07-18-2014 01:51 AM
  24. techboys's Avatar
    Back In the days i used to work with the normal multiple sets and high reps and volume workouts.. But I am really busy now and was working on 5x5s and i noticed i had more gains than i was before..
    12-23-2014 10:03 AM
  25. maflynn's Avatar
    My workout schedule is in flux
    Here's what its been the last few months:
    Monday: Take an hour cardio class, and an hour karate class.
    Tuesday, Run 3 to 5 miles at lunch, take an hour cardio class at night
    Wednesday Run 5 to 10 miles at lunch, take a 1/2 hour gut and **** class. Take 2 hours of karate.
    Thursday Run 3 to 5 miles at lunch, take an hour cardio class.
    Friday: rest day.
    Saturday, 4 hours of cardio and karate classes.
    Sunday run 5 to 10 miles

    What I'm planning on in the near future, as I'm getting ready for my 2nd degree black belt test next year.
    Mondays - pushups and other upper body workouts, running cardio class and karate
    Tuesday - leg workouts, running, cardio class and karate
    Wednesday - pushups and other upper body workouts cardio and karate
    Thursdays - arm workouts, cardio
    Friday rest day
    Saturday, 4 hours of cardio and karate classes.
    Sunday run 5 to 10 miles
    04-27-2016 09:25 AM
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