your routine at the gym

Anyone familiar with CrossFit? http://www.crossfit.com

cf http://www.gymjones.com and http://mtnathlete.com

...these sorts of programs are appealing to me, lately, but I've no experience with weights. But all my climbing buddies that have made the jump (from just climbing/running) have reported incredible results. I just need to figure out (a) how to do all the exercises and (b) where to fit such a program into my schedule.

been starting to use the erg when i go to the gym. awesome!

My new trainer is awesome.

My roommate gave me a 12-day pass to her gym that ended tonight.

This was my routine.

M: work late/no gym
T: yoga class
W: pilates class
Th: yoga class
F: rest
S: rest
Su: yoga class

If I arrive to class early I will ride the bike/do the elliptical/ or that thing that's sort of like a stairmaster. I played around with the weight machines at the beginning, but I didn't know what I was doing and got bored.

Does Pilates really work? I enjoy yoga much more, but the Wednesday pilates class fits in my schedule.

So what is a good thing to do for LOWER abs? I pretty much am okay with my upper/mid ones, and have sort of a "4-pack," but it's the stubborn lower ones that are hard to carve out. I basically just do the normal sit-ups/push-ups/crunches/leg lift type things at home. I'm not trying to get "big" but "cut" like the 4th post on this thread differetiated

I also don't really have an appetite and am 5'7" and weigh like under 130 pounds, and I'm a late 20s male. So yeah, maybe advice for me is individualized. I'm glad I don't really like food and eating just naturally!

differeNtiated

Gawd, lower abs. I had one and I've forgotten it. There are a couple of great ones. I'll go through my notes in the next couple of weeks.

My new trainer is smashing me the fuck to pieces. We just started a cardio programme to lose the fat the other guy said I should put on in order to gain muscle mass. I still don't know if that worked because of all the fat (currently just below 15%).

Before I got this FUCKING VIRUS that has me sleeping 17 hours a day I was doing so well on my abs :( they still looked rub but they felt a lot harder.

My body fat's at 11% and apparently that's "low" given that I'm trying to get a bit more muscular. Eh, who knows..

Yeah. In order to bulk you have to develop a doughnut.

What are good ladies' gym shoes? I got Adidas Duramo on the advice of the saleslady, but I'm not sure I made the right decision.

She said they were cross-trainers, but I think they are actually running shoes. Does it make a difference? Maybe they'll get me on the treadmill.

http://www.onlineshoes.com/productpage.asp?gen=w&pcid=110842

Running is adequate for gym. Cross-trainers are for some specific thing which I can't remember at the moment.

Completely out the fucking window.

I hate the gym :(

Why?

I have reached the point where I know I'm getting better but I'm not seeing any visible signs of it which is demotivating.

What should I be doing if I weigh like 132 and want to get better at basketball? I do like, squats and stuff atm - it's not very directed. I sort of want to bulk up for general vanity reasons but weight really doesn't stay on - I went through a phase of drinking protein shakes and juggling with specially made weight-lifting balls, which 100% worked and was fun and gave me really bulgy biceps but they sort of melted away when I forgot for a month.

"What should I be doing if I weigh like 132 and want to get better at basketball?"

You should probably play more basketball. Preferably with Junior High kids if you want a sense of accomplishment and a fair physical matchup.

Assuming 132 lbs, what he said. Assuming 132 kg, lose some weight then do what he said.

edwardo, you will probably change in a few weeks. I meanwhile am disappearing.

-20 min interval cardio on whatever machine I haven't used that week

-Crunches
-Oblique Lifts
-Bridge
-Push ups
-Squats
-Upright row
-Triceps pushdown
-Bicep curl-to-military press

Repeat circuit for second set

Had a big plan to be low in body fat and moderately buffed this summer, and here it is late January and I'm still 14% fat. Soooooooo upset.

I'm gonna change my program. Gah,I am a LOT fitter than I was a year ago and I'm still very active, jogging in the morning, playing squash twice a week... is it SO WRONG to ask for a program that will work the... er.. vanity areas? Chest, shoulder, arms and maybe also thighs.

DOO EET

My plan is summat like this:

1. lose all this bloody fat
2. bulk like fuck

My current trainer is torturing me and I'm getting in with this nutritionist bloke soon, so it all should happen this year. Too late for summer though obv.

Nutritionist is unreal so far. I showed him photos of what I'm aiming for and he said 'oh right okay well you need to do this and this and this and this.' He's going to speak to my trainer, too. Unbelievably excited.

Fourth day of the new diet and I'm about to pass out. Prrrrrobably needs fine-tuning.

the gym at my work is about to start a 'biggest loser' boot camp styles thing. I don't really need to lose weight (although maybe 1 or 2 kg would be nice) but i would love to ramp up my fitness. I'm vacillating between yay or nay. I don't want some hyped up trainer screaming at me and humiliating me in a group environment, i think that's my biggest fear.

just got this in the mail

http://www.velogear.com/images/vp_tri3.jpg

now we'll see about actually using it :-/

tbh dunno if you can you fit a triathalon in with all the farting and being crazy

respect tho: that dude looks pretty crazy, and i am having mad lolz imagining him farting in that getup

"I don't want some hyped up trainer screaming at me and humiliating me in a group environment, i think that's my biggest fear."

I doubt there'll be much screaming and humiliating. They don't want to stop you from coming after all.

muscleman dude at work gave me his program:

(3 sets of 10 reps for everything, much weight as i can lift)

day one:

bench press
incline press
decline press
flys
cable pulldown
sitting row
bench row
dead lifts
reverse flys

day 2:

preacher curl
incline curls
hammer curls
"21s" (basically a bar, doing 7 full curls, 7 from the bottom to halfway, and 7 from halfway to the top)

cable pushdown
"skullcrushers" (lol name, but laying on the bench with a bar held above your head and lower it to your forhead by bending elbows)
dips on bench (can't do full dips yet)
underhand pulldown (one arm)
overhand pull down (one arm)

day three:

lunges
squat machine
leg curls
calf raises

sitting shoulder press
front raises
side raises
shrugs with dumbells

in between days:
fast walking/alternating running on treadmill

rest days:

qui gong

there's also these guys: crossfit.com

I read about them in Men's Fitness. Crazy ass stuff.

ow btw

gem: I've never had a trainer yell at me, ever. If you're unsure, ask the trainer beforehand to not yell at you.

They are working for you after all so

Okay, so it turns out that training so hard that I lose my eyesight makes me faint the next day. I have to mitigate this by adding glucose to my special training formula.

my new vanity program!

Day 1:
Cross-trainer to warm up
90' leg press
Barbell squat
Prone leg curl
Pin calf raise
Dumbbell overhead pres
Dumbbell lateral raise
Bosu ball curl

Day 2:
Rowing machine to warm up
Smith bench
Pec deck
Assisted chins
Supported row
Assisted dip
Dumbbell biceps curl
Bosu Push up

The names are kinda hard to follow.

Anyway, I've done both days and I LOVE IT.

Nice mix there.

My new one comes tonight! Sooo excited.

question about cardio. after doing weights i do 50 mins of cross trainer 3x a week. the machine says it burns off about 700 cals but after a cpl of months of this i noticed that after 30-40 mins im not really sweating all that much. so taking into account what AA said about switching up routines every this week i switched to do my 50 mins on the exercise bikes and im drenched in sweat after like 10 minutes, but after the full 50 mins the counter says ive only burnt off around 400 calories.

what is more accurate here? is the machine right and ive not burnt off many calories and the sweat thing is irrelevant? or is sweating a surefire sign that calories are being burnt off?

Machines are a dodgy guide to calories burned. 80% of fat loss is down to food anyway.

How are you going btw? Where are you now in terms of your goals?

autumn - does that routine i'm doing sound good to you? you seem like yr all pumped up and stuff so any advice would be welcome.

lol @ 'pumped up', if only you could see me now ;_;

Looks like a magic routine to me. Just be sure to get a new one after 4-5 weeks.

Just be sure to get a new one after 4-5 weeks.

?? why?

also how would you recommending changing it up?

really a newbie to working out seriously.

Our bodies acclimatise really really quickly, so we need to change food, exercise, etc. every few weeks.

Does your gym offer personalised programmes? Get a new one every month. Be clear on what you're aiming for, too: only this month I realised there are specific ways to train in order to get specific results (I don't know any more about this yet, though).

Specific Adaptation to Imposed Demands

My plan is summat like this:

1. lose all this bloody fat
2. bulk like fuck

My current trainer is torturing me and I'm getting in with this nutritionist bloke soon, so it all should happen this year. Too late for summer though obv.

― torn between two borads, feelin' like a stan (Autumn Almanac), Tuesday, January 27, 2009 9:46 PM (3 weeks ago) Bookmark Suggest Ban Permalink

Hoooooly fuck, the body fat is FALLING off me atm. I've not been on the new eating programme two weeks yet,

As in, I'm noticing a significant difference EVERY DAY. Today I found my ribs.

what r u eatin

Ribs!