I have legs today.. My quads are getting all vascular, it's fucking awesome!Zimmer wrote:
Started working out a week ago, feels FUCKING FANTASTIC.
Sadly, orders of the physio say I cannot lift more than 10kg per arm for now... So I'm concentrating on chest, shoulders and legs... Still, feels fucking great.
Finally went out and bought myself some quality shoes for running. I'm not sure what my fat % is right now, but I'm sure I could still lose some fat.
I don't think regular long-distance running will lose me a lot of fat... so.. 'how' should I run? Interval, sprints or concentrate on heart rate (I might have a heartbeat measuring device around..)
I don't think regular long-distance running will lose me a lot of fat... so.. 'how' should I run? Interval, sprints or concentrate on heart rate (I might have a heartbeat measuring device around..)
To lose fat interval or if you're indestructible try Tabata.
To improve fitness a 45 min jog at speed 8 on the treadmill which apprantly is the optimal speed setting.
To improve fitness a 45 min jog at speed 8 on the treadmill which apprantly is the optimal speed setting.
Blackbelts are just whitebelts who have never quit.
OK, did some looking around the internets and came up with this for the routine I'm using at the moment.
So far the gym has been awesome.
What do you guys think? Anything you would change? Or a better routine altogether you can suggest?4-day split
Mon - Chest/Triceps
Wed - Back/Biceps
Fri - Legs/Abs
Sat - Shoulders/Traps
Mon - Flat BB 3 x 5, Incline BB 3 x 8, Incline flys 2 x 12, Cable crossovers 2 x 15, Close grip bench press 3 x 8, Skullcrushers 3 x 10, Rope pushdowns 2 x 20.
Wed - Deadlifts 3 x 5, Close grip pulldowns 3 x 8, Wide grip pulldowns 3 x 10, BB rows 3 x 6, Db curls 3 x 8, BB curls 3 x 12, Machine curls 2 x 20.
Fri - BB squats 4 x 5, Leg press 3 x 20, Stiff legged deadlifts 3 x 6, Lying ham curls 2 x 20, Calves on leg press 4 x 15, Leg raises 3 x 15, Weighted situps 3 x 12.
Sat - Seated DB press 3 x 5, Seated BB press 3 x 8, Side laterals 3 x 15, Rear delt flyes 2 x 12, DB or BB shrugs 5 x 12.
So far the gym has been awesome.
looks pretty solid. but on chest day theres no need for those 2 incline workouts, i would do regular flys and then a decline workout or just a decline workout and then an incline.Home wrote:
OK, did some looking around the internets and came up with this for the routine I'm using at the moment.What do you guys think? Anything you would change? Or a better routine altogether you can suggest?4-day split
Mon - Chest/Triceps
Wed - Back/Biceps
Fri - Legs/Abs
Sat - Shoulders/Traps
Mon - Flat BB 3 x 5, Incline BB 3 x 8, Incline flys 2 x 12, Cable crossovers 2 x 15, Close grip bench press 3 x 8, Skullcrushers 3 x 10, Rope pushdowns 2 x 20.
Wed - Deadlifts 3 x 5, Close grip pulldowns 3 x 8, Wide grip pulldowns 3 x 10, BB rows 3 x 6, Db curls 3 x 8, BB curls 3 x 12, Machine curls 2 x 20.
Fri - BB squats 4 x 5, Leg press 3 x 20, Stiff legged deadlifts 3 x 6, Lying ham curls 2 x 20, Calves on leg press 4 x 15, Leg raises 3 x 15, Weighted situps 3 x 12.
Sat - Seated DB press 3 x 5, Seated BB press 3 x 8, Side laterals 3 x 15, Rear delt flyes 2 x 12, DB or BB shrugs 5 x 12.
So far the gym has been awesome.
if youre benching properly, chances are your chest will be puffed up a bit and angled to where youll be slightly doing incline anyway.
also with bicep day you got a shit load of normal curls, i would switch out the machine curls with concentration curls (google or youtube) or even reverse barbell curls.
you can also do abs more than once a week if you feel youre lacking.
Maybe add in some body-weight exercises, like Pull-ups, Chin-ups and Dips. I personally do them to finish my workout..
And 3x12 sit-ups is the only ab workout you're getting the whole week? (Okay, squats/deadlifts etc. will train it too, but still..)
Personally, I start each workout with abs on a decline bench. My routine : Regular situps - side - regular - both sides. To finish off after my workout leg raises to target the lower abs.
And 3x12 sit-ups is the only ab workout you're getting the whole week? (Okay, squats/deadlifts etc. will train it too, but still..)
Personally, I start each workout with abs on a decline bench. My routine : Regular situps - side - regular - both sides. To finish off after my workout leg raises to target the lower abs.
Could you give me a good idea of an interval training? Cause I'd just go like 'sprint-walk-sprint' etc..m3thod wrote:
To lose fat interval or if you're indestructible try Tabata.
To improve fitness a 45 min jog at speed 8 on the treadmill which apprantly is the optimal speed setting.
Also, I might have a heart-rate monitor available for me to use... How could I incorporate that in my training?
If i'm doing interval, i tend to run for 15mins switching between speed 10-13 fro different times.Jebus wrote:
Could you give me a good idea of an interval training? Cause I'd just go like 'sprint-walk-sprint' etc..m3thod wrote:
To lose fat interval or if you're indestructible try Tabata.
To improve fitness a 45 min jog at speed 8 on the treadmill which apprantly is the optimal speed setting.
Also, I might have a heart-rate monitor available for me to use... How could I incorporate that in my training?
No idea if it does anything, but I just run for warm-up and to make me feel good ^^
OK, thanks for the tips guys. And yeah I should have mentioned that the abs part is the only part I haven't been following, I do at least some abs every workout.
Oh and I also add forearms to back/bi's day.
Oh and I also add forearms to back/bi's day.
Last edited by Home (2010-04-08 18:25:37)
what i tend to do is 10 mins on a bike to warm my legs up, then walk 2-3 min at speed setting 4 on tradmill. Then:Jebus wrote:
Could you give me a good idea of an interval training? Cause I'd just go like 'sprint-walk-sprint' etc..m3thod wrote:
To lose fat interval or if you're indestructible try Tabata.
To improve fitness a 45 min jog at speed 8 on the treadmill which apprantly is the optimal speed setting.
Also, I might have a heart-rate monitor available for me to use... How could I incorporate that in my training?
1 minute at speed setting 19 on treadmill
1 minute at speed setting 8 on treadmill.
repeat 8 times.
The treadmills in my gym have a setting (usually called interval) where you can specify the 2 speeds you require and then easily alternate between them by simply pressing the one button...rather than fiddling around with the speed settings. Note, interval training really batters the body so limit it to 2 times a week. Remember you're also want to get physically fit too so mix it up and go on a jog on a regular basis.
Fat burning is maximised when your heart rate is over a certain beats per minute (bpm) for example im 32 so i should be looking to keep it above 120 bpm, in reality i tend to have it above 130. So by using a heart rate you can keep a eye on heart rate and maintain a certain bpm and maximise your fat burning. Some heart rate monitors will beep at you if you go below a certain bpm but it all depends on make/model.
Blackbelts are just whitebelts who have never quit.
I find it pretty simple to do interval training, stretch your legs / whatever you happen to be using for the excercise then excercise solidly for 2 minutes at the level where you know that you won't be able to keep it up for that long a time (i.e. if you were to do it for 15 mins solid then you would be fairly shattered, though obviously this does depend on your fitness when you start). Then walk for 1 minute and repeat it until you really think you can't do another one, then attempt that one last one. Whether you make it or not through the last one doesn't matter so long as you know you've hit the wall.
Oh and just so you know, Tabata training is a great way to increase your leg muscle if you run.
Oh and just so you know, Tabata training is a great way to increase your leg muscle if you run.
Last edited by Noobeater (2010-04-08 16:39:15)
Allright, I've decided to work on my 'general' fitness before trying some more demanding interval workouts... First run in over 9/10ish months; here are the results
Distance: 5 x 1.40KM = 7KM
Time: 40'23" (Average of 8'05"/lap)
Average speed: 10,42km/H
I thought the laps were 2KM long, but after measuring them, they were only 1.41 lol..
OT: That Tabata looks really awesome; this for example
However, I don't have all those things available at home (and I split my workout up as cardio at home and 'muscles' at the gym)
So, any suggestions for a 'running' tabata workout or something similar I could do outside?
http://www.squidoo.com/tabatatraining?u … le12009965
I figured I could do 8 sets of the following: sprint for 20 secs, walk for 10 secs.
But for me it will feel like a waste of time to go out and workout for only 4 minutes, if you catch my drift..
What other exercises could I add in to come to a more 'acceptable' exercise time? 15+ minutes for example..
Distance: 5 x 1.40KM = 7KM
Time: 40'23" (Average of 8'05"/lap)
Average speed: 10,42km/H
I thought the laps were 2KM long, but after measuring them, they were only 1.41 lol..
OT: That Tabata looks really awesome; this for example
However, I don't have all those things available at home (and I split my workout up as cardio at home and 'muscles' at the gym)
So, any suggestions for a 'running' tabata workout or something similar I could do outside?
http://www.squidoo.com/tabatatraining?u … le12009965
I figured I could do 8 sets of the following: sprint for 20 secs, walk for 10 secs.
But for me it will feel like a waste of time to go out and workout for only 4 minutes, if you catch my drift..
What other exercises could I add in to come to a more 'acceptable' exercise time? 15+ minutes for example..
Last edited by Jebus (2010-04-09 01:13:10)
Just try the Tabata work out with running, believe me you will find that 4 minutes of it is enough.Jebus wrote:
Allright, I've decided to work on my 'general' fitness before trying some more demanding interval workouts... First run in over 9/10ish months; here are the results
Distance: 5 x 1.40KM = 7KM
Time: 40'23" (Average of 8'05"/lap)
Average speed: 10,42km/H
I thought the laps were 2KM long, but after measuring them, they were only 1.41 lol..
OT: That Tabata looks really awesome; this for example
http://www.youtube.com/watch?v=YSlHo2KB … r_embedded
However, I don't have all those things available at home (and I split my workout up as cardio at home and 'muscles' at the gym)
So, any suggestions for a 'running' tabata workout or something similar I could do outside?
http://www.squidoo.com/tabatatraining?u … le12009965
I figured I could do 8 sets of the following: sprint for 20 secs, walk for 10 secs.
But for me it will feel like a waste of time to go out and workout for only 4 minutes, if you catch my drift..
What other exercises could I add in to come to a more 'acceptable' exercise time? 15+ minutes for example..
Heh, I'm pretty sure you're right. 20 secs of sprinting is is looooong
trying it tomorrow!
trying it tomorrow!
Jebus you should look into crossfit. It's what I do to lean down/improve fitness.
Yeah, I've looked into it before.. Didn't really seem to appeal to me, atlhough that doesn't mean I won't try it in the future.SonderKommando wrote:
Jebus you should look into crossfit. It's what I do to lean down/improve fitness.
I'm trying Tabata this afternoon, one 20-second sprint is a fucking long, so 8 of them will kill me.
Did a Tabata running set today, 4 minutes: 8x (20 second sprint + 10 second walk)
I didn't feel the need to vomit, but 10 minutes after my last sprint my heart was still beating down my throat.
Feels great, and I think this is a great running exercise I can do on busy days. It takes 15 mins of my day, which is nothing, and I get a great workout in return
I didn't feel the need to vomit, but 10 minutes after my last sprint my heart was still beating down my throat.
Feels great, and I think this is a great running exercise I can do on busy days. It takes 15 mins of my day, which is nothing, and I get a great workout in return
Excellent work man.Jebus wrote:
Did a Tabata running set today, 4 minutes: 8x (20 second sprint + 10 second walk)
I didn't feel the need to vomit, but 10 minutes after my last sprint my heart was still beating down my throat.
Feels great, and I think this is a great running exercise I can do on busy days. It takes 15 mins of my day, which is nothing, and I get a great workout in return
Sadly I've left it too long between running sessions (i.e. got so busy at uni that my cardio has gone to pot). Just about ready to start to get my cardio and stamina back, starting with 3 mile runs (I know, its not that far but my stamina really went to shit the past few days) I think though I may alternate with interval training when I'm lacking in time).
I'm in the same boat. Ive been trying to get back into running and going to the park with my bro, but at the moment I'm getting slammed by uni. As an alternative I've got an exercise bike type thing that's pretty good, but I'm usually too tired when I get home to use itNoobeater wrote:
Excellent work man.Jebus wrote:
Did a Tabata running set today, 4 minutes: 8x (20 second sprint + 10 second walk)
I didn't feel the need to vomit, but 10 minutes after my last sprint my heart was still beating down my throat.
Feels great, and I think this is a great running exercise I can do on busy days. It takes 15 mins of my day, which is nothing, and I get a great workout in return
Sadly I've left it too long between running sessions (i.e. got so busy at uni that my cardio has gone to pot). Just about ready to start to get my cardio and stamina back, starting with 3 mile runs (I know, its not that far but my stamina really went to shit the past few days) I think though I may alternate with interval training when I'm lacking in time).
That's why Tabata is so wonderful for me. I go to school to, usually have enough work every night and weekends + I go to the gym 3 times a week. Hardly enough time for running, you see..
With this I can do Tabata 2-3x a week, and go for a longer run in the weekend
Do you think doing Tabata on 2 (maybe even 3) consecutive days is healthy?
With this I can do Tabata 2-3x a week, and go for a longer run in the weekend
Do you think doing Tabata on 2 (maybe even 3) consecutive days is healthy?
I wouldn't do it more than 3-4 times a week.. so 3 days in a row sounds like it would take too much a toll on your bodyJebus wrote:
That's why Tabata is so wonderful for me. I go to school to, usually have enough work every night and weekends + I go to the gym 3 times a week. Hardly enough time for running, you see..
With this I can do Tabata 2-3x a week, and go for a longer run in the weekend
Do you think doing Tabata on 2 (maybe even 3) consecutive days is healthy?
I might try it, or at least some form of interval training, this afternoon (ie. now)... I really cbf to go for a half an hour jog, and my bro has already gone to the park
Went for that jog, and did some interval stuff for the second half.. walk a little, jog for 10-15m to get into it, then sprint. Repeated the whole way back.
... and god did it knock the wind out of me. Tho I think that's cause I've got a slight cold at the moment
... and god did it knock the wind out of me. Tho I think that's cause I've got a slight cold at the moment
Well, I was tasting blood in the back of my throat lol
I refer you to your previous question...Jebus wrote:
Well, I was tasting blood in the back of my throat lol
Jebus wrote:
Do you think doing Tabata on 2 (maybe even 3) consecutive days is healthy?
Haha, got me theremcminty wrote:
I refer you to your previous question...Jebus wrote:
Well, I was tasting blood in the back of my throat lolJebus wrote:
Do you think doing Tabata on 2 (maybe even 3) consecutive days is healthy?
Nah, it wasn't really dying or suffering...But it sure is heavy stuff I could've gone for another one 30 minutes later though