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workout thread

Gator

Gator

Well-Known Member
Joined
Dec 23, 2005
Messages
2,551
Location
Asheville NC
I just joined up w/ a PT last week, and today he kicked my butt, did the big 21 (running 60 steps of bleachers up and down, get to the bottom, do 21 pushups and 21 sit ups. Repeat, then drop each time in increments of 3), then fast run for 1/4 mile, then weight circuit on legs. He said we burned about 4000 calories, and i feel like it, legs are rubbery. I do this 2-3 days a week (change up the exercises) and walk 2-3 days a week. Goal is to continue to build muscle, lose fat, and get to 12% bf, in addition to just feeling good and being healthy.

What kind of workout / schedule are you on, and what are your goals. Feel free to go into details, the intent of this post is to get alot of info so it's informative. Also what kind of nutritional program are you on (me, nothing fried, white, sugary, or high in bad fats, but every now and then, i'll splurge a meal)
 
I dunno, the trainer is a former NFL player, Danny Copeland (Redskins), and he's been in training a long time. I thought that sounded like alot, but it was an hour of intense workout, i mean like almost puking workout.
 
My wife and work out at home. We have a Bowflex, machine, Rockit machine (the best lower body workout IMO), Sole elliptical, Bowflex dumbbells...amazing invention...dial in your weight and away you go, two dumbbells takes the place of 30+ dumbbells.) We have a few other things, a ball,a Bosu.

We work out usually 5 days in a row and then rest one day. I alternate the training on different days from very slow reps, 30 minutes up, 30 minutes down, to, 3 sets of ten, to 30 fast. We do an aerobic type workout, when I am on the elliptical, my wife is doing reps on a dumbbell or machine and visa versa. We eat well, not fanatical and have the occasional forbidden fruit, so to speak. For almost 20 years I worked out 6 to 7 days a weeks, 6 hours a day doing and teaching martial arts..too extreme! These days we just keep fit.

Exercise is important and more so when you hit the fifty's. We have to ensure that muscle mass and bone mass is in check.


Brian
 
Hillbilly Steaks said:
4000 calories?? I don't know about that man. maybe if you worked out for 5 hours straight.
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That does seem like a lot. According to the elliptical machine my 5 mile jog with 11 wind sprints burns about 950 calories, so 4000 would be equivalent to running over 20 miles?

Also, if you do a 4000 calorie workout 3 days a week, you must have to eat like a freaking horse!

I try to work out 5 days a week, 3 days strength training on machines and dumbbells followed by a 30 minute easy jog, and 2 days with the above-mentioned 5 mile jog + wind sprints.

As far as food, I just avoid overeating and truly horrible food, but I don't worry about it very much.
 
I'm actually a powerlifter, atm I chasing down the records for my age group. I usually do overhaul workouts,
Mon: Legs (squat)
Tues: Upper body
Wed: Cardio
Thur: Legs (deadlift)
Fri: Upper body
Sat: Off
Sun: Cardio

um 4k calories sounds really high. I'm sure you worked hard but at best I'd say you burned half of that.
 
"I get my exercise by serving as pallbearer for my friends that do."

Winston Churchill.

Doc.
 
I use a stationary bike five days a week and I work out with free weights and a weight machine six days a week.
I have all the equipment in my house, so it makes it easier for me to do.
If I had to go to a gym I would never work out as much as I do.

I wake up early and ride for at least 30min of hard peddling. It's how I wake up and really gets the day going for me.
In the evening sometime after dinner, I will go in the basement and workout with weights.
The main thing with exercise is to do it on a regular basis. Find a time that work well for and stick with it.
As said earlier, after a certain age exercise becomes mandatory (at least for me it is).

Then the there is food, man it's hard for me to watch what I eat, but I try and stay under 2000 calories a day.
Some days I do good and others I don't. It's always a battle.
 
junkman_56 said:
Then the there is food, man it's hard for me to watch what I eat, but I try and stay under 2000 calories a day.
Some days I do good and others I don't. It's always a battle.
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I fell your pain, It doesn't get any easier either. Well some stuff dose, I cant do sweets or soda because its all over powering.
 
I've got a great new routine. I bike to work everyday. It's about 7 miles each way. Then I do sit-ups and push-ups every other day. I'm not trying to get big or lose weight, I'm just trying to stay young. This is fitting the bill.
 
In the summer I work out 3 days a week and skip Sat to play golf. I then go to 4 days a week when golf season is over. I used to love to do cardio but was burning too many calories to gain mass so I have cut back some. I am now at 5'5" and 145 lbs. I finally met my first major goal last week and did 200lbs 1x unassisted on the flat bench. I do the typical chest/tricep, back/bicep, shoulders routines each time I go. Because I skip a day in between, I try to do abs each time I go as well. My major focus is always on full range of motion at this point. My diet has always been impeccable but I can't seem to eat enough to make substantial mass gains for as hard as I work out. I also found out recently that I am gluten sensitive. Not full blown Celiac but showing some signs of a problem with gluten. So as a result as I removed all of the wheat products and the like the pounds flew off.
 
What is your goal?

Training is one part of the equation.
Food/nutrition is the other.
Rest/recovery is the last part.

Calories burnt does not mean anything w/o comparing your calorie intake.
If you're not consuming enough calories, you will not grow muscle nor recovery properly.

My basic recommendation for anyone starting to work out...would be to maintain a 2,000 calorie intake level.
From there, once you are acclimated to this, you can adjust depending on your goals. For example. For weight loss, you would want to decrease your calorie intake to less than 2,000 (say...1,500 calories) while maintaining a specific level of activity. For body building/muscle gain. During your offseason, I would recommend increasing calories to anywhere around 2,500 to as high as 4,000 calories. During the contest season, you would reduce down to nearly 2,000 calories.

Then consider your total calories,...and divide it up between protein, carbs, and fats.

The amount of calories needed per day...will affect the quantity of food you need to eat.

It is a balancing act. Not difficult to do, once you understand the basics.

I'll type up a sample nutrition program I used when I was bodybuilding for a bit.
Just a warning. For me, I can eat the same time and not be bored w/ the monotony.
It is the nutritional benefits I was after. Lack of variety/taste wasn't something that bothered me.
 
30 minute resistance band workout focusing on different areas. This works weel, because I have spent a lot of time in Hotels travelling.
Eat right through portion control and calorie counting.
Walk Jog, 1-2 miles 3 days per week.

Currently have lost 61 pounds since February.
 
ddepaola said:
30 minute resistance band workout focusing on different areas. This works weel, because I have spent a lot of time in Hotels travelling.
Eat right through portion control and calorie counting.
Walk Jog, 1-2 miles 3 days per week.

Currently have lost 61 pounds since February.
Click to expand...

I feel your pain Bro, up until July 06 i was a Delta Platinum for the previous 7 years, and spent usually 3 nights a week on the road. Got burned crispy, walked away from a bunch of backside $ (when the company sold) to run my own nursery, but i regret it NONE, should have done it earlier. It's hard to eat properly on the road, but i usually stayed in a hotel that had treadmills and bikes, so i'd do cardio every am early. Being home w/ the family every night is awesome.

That's stellar dropping 61 lbs :thumbs:
 
ddepaola said:
30 minute resistance band workout focusing on different areas. This works weel, because I have spent a lot of time in Hotels travelling.
Eat right through portion control and calorie counting.
Walk Jog, 1-2 miles 3 days per week.

Currently have lost 61 pounds since February.
Click to expand...

Excellent, well done! You can only do that when you figure it's not about dieting but rather a change of lifestyle.

Brian
 
Gator said:
I feel your pain Bro, up until July 06 i was a Delta Platinum for the previous 7 years, and spent usually 3 nights a week on the road. Got burned crispy, walked away from a bunch of backside $ (when the company sold) to run my own nursery, but i regret it NONE, should have done it earlier. It's hard to eat properly on the road, but i usually stayed in a hotel that had treadmills and bikes, so i'd do cardio every am early. Being home w/ the family every night is awesome.

That's stellar dropping 61 lbs thumbs-up.gif
Click to expand...

No doubt, I was home every night, but have "volunteered" for a "project that has kept me on the road the last 13 weeks. In that thirteen weeks I have achieved Gold status (starting with 0 points).
 
12 oz. curls is about all the weight training I do....


I do run about 15 mi. a week though. Along with other P/T that the Marines make you do.
 
I actually started working out a month ago tomorrow. To date, I am 9.5lbs down. I am happy with the results so far, and I am looking forward to pressing on. I am at 292 right now, so I am a big boy. I am looking to eventually be down to the 200lb mark.

I have been keeping my calories under 1800 a day, running for 30 minutes, biking to work (about 4 miles each way) and doing general weight lifting over my lunch breaks in the company gym.
 
Up until about a year or so ago, I was pretty heavy into weigh training/cardio. Here was my routine:

Monday: Chest/Bis, 30 minutes cardio
Tuesday: Legs, 30 minutes cardio
Wednesday: Back/Tris, 30 minutes cardio
Thursday: Shoulders/Traps, 30 minutes cardio
Friday: Cardio

I also threw Abs in 3 times a week. The most I ever benched was 365. I need to get back in the gym.
 
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