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[QUOTE=fat belly frog;912407]Had the flu the last couple of days so have taken it easy today doing my mad methods Ba Duan Jin (8 fine exercises for relaxing and restoration.
[url=http://mymadmethods.com/workout-database/workouts-bodyweight-workouts/948-8-fine-exercises-workout-for-relaxing-recovery-a-restoration]My Mad Methods - 8 Fine Exercises Warm Up for Relaxing, Recovery & Restoration[/url]
Then did week three of the you are your own gym basic program ( push strength) which consisted of three sets of 12 reps with 2 min break between sets of the following
Pushups
Elevated military press
Close grip push ups
Dips
Then did a few slow sets to failure of pull ups off the gym rings and hanging leg raises. Followed this up with a slow 5 km walk with the dog 1/2 over soft sand beach rocks and bush tracks. This got the flem moving..... First exercise I have done all week besides coughing which is surprisingly a great ab workout...
Cheers[/QUOTE]
Looks good mate, I still cant get that app to download. Highly annoying.
Richard
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Walked the dog 2.2 miles
Three Rounds:
Push Ups x 20
Vee Ups x 20
Close Grip Pull Ups x 10
Jump Rope x 50
Kettlebell Snatches x 10 each side
Medicine Ball Slams x 10
Ice Skater Jumps x 10 each side.
Wanted to go five rounds, but started getting pretty fatigued and didn't want to reinjure the back. Active rest tomorrow.
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Slow jog walk jog doing Couch 2 five km program 90 secs running 2mins walking did this for 40mins until the calf muscle went ping:(. Oh well back to resting and icing it......
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Walked the dog 2.5 miles
Two mile treadmill run - 15:10
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3 x 5 min AMRAPs with 2 min breaks in between
AMRAP 1
3 x Hand Stand Push Ups
6 x Sumo Deadlift High Puls (75#)
AMRAP 2
4 x Thruster (75#)
8 x Pull Ups
AMRAP 3
5 x KB Swing (70#)
10 x Med Ball Slams (20#)
Made a total of 22 rounds when time was up.
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Has anyone heard of the HughesFIT Blast Training? A friend of mine found this book, I wanted a change so I did one of the leg workouts. I can honestly say I have not had a workout like this in a long time. What a great changeup.
Barbell Squats: Increasing weight with each set: 135-20, 145-15, 155-12, 165-10, 175-10, 185-10, 195-10
Dumbbell Lunges: Done 15 reps each leg for a total of 3 sets: 30-15, 20-15, 20-15
Leg Extensions: Increasing weight each set, hold each rep and squeeze at top: 15, 12, 12
Laying down Leg Curls: Increasing weight each set, work the negative: 15,12,12
Leg Press: Use moderate weight, take as many sets as possible to complete 75 total reps: 32, 30, 16
I added:
Standing Calf raises - 2 sets
Sitting calf raises - 2 sets
6 sets Crunches (4 Machines, 2 Rope Pull Down)
4 sets of pull-ups (2 shoulder width, wide, close)
I can't sit down at my desk at work....legs shaking
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Walked the dog 2.5 miles
Deadlift 10-10-10
Dumbell Rows 3x10 each side
Bench Press 5x2
Pull Ups 3x10
Dips 3x10
Lower Back felt really good. Will take a day off from barbell work before attempting light oly lifting.
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So I actually have a question but don't want to start a new thread so thought I'd post in here, hoping someone can help me out? :)
I have a pretty sedentary lifestyle, uni student & desk job. I walk to uni which adds up to 2.5hrs walking per week, but other than that I have to rely on the gym for activity. (Can't walk to work cause it's literally 17km / 11miles each way & anyway my timetable wouldnt allow it because I start work shortly after finishing uni :P)
I go to the gym 2-4 times a week, lately it's usually 4 times. My weekly routine is normally something like:
Sunday (leg day):
50 mins cardio (150bpm or lower ~75% max heart rate)
Leg press (3 sets of 3x12)
Calf raise (3 sets of 2x20)
Leg extension (3 sets of 3x12)
Leg curl (3 sets of 3x12)
Tuesday (Arm/chest day):
50 mins cardio (150bpm or lower ~75% max heart rate)
Bicep curl (4 sets of 3x15)
Lateral raises (2 sets of 2x12) (only because I'm so shit at them and literally can't do any more lol)
Chest press (3 sets of 3x12)
Tricep cable pull down (3 sets of 3x12)
Thursday:
1 hour cardio (150bpm or lower ~75% max heart rate)
Friday:
1 hour cardio (150bpm or lower ~75% max heart rate)
In the future I plan on having a stomach/back day but not for another 10-20lb lost or so.
Basically, all of my exercises involve dumbbells or machines. This is because of a few things, and won't be changing for the next wee while, but in the future I plan on doing body-only stuff like what Mark suggests.
My question/s is/are sort of vague, but am I doing too much cardio? I don't want to go to the gym more than 4 times a week. I feel like the cardio is necessary though because my basal metabolic rate isn't that high and with my sedentary lifestyle it's hard to burn calories any other way. I'm trying to make exercise more of my lifestyle e.g. asking friends to go for walks in the weekend etc but I'm basically at the maximum point for what I can incorporate into my daily life.
Secondly, the resistance exercises I'm doing... are they good for women? Lol I feel like that's a stupid question but honestly I get overwhelmed when I google various exercises and really don't know what ones would suit someone like me. I have picked these ones based on ease of technique because I'm not exactly a graceful swan and barbells and other more complicated things tend to leave me sore in not a good way.
If anyone can offer some advice that'd be great. Keep in mind I'm a beginner and a female so honestly don't try and explain anything overly complicated because I'm too shy in a male-dominated gym to try anything fancy any way, as lame as that sounds. I am pondering having a PT session once a week mainly for technique and motivation, does that seem like a good idea?
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Leaving tomorrow for a 65 mile four-day hike through Central Oregon (McKenzie Pass to Timothy Lake, if you know it). Goat Rocks wilderness in Washington was my original plan but apparently it's all under snow still.
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[QUOTE=nixxy;915102]So I actually have a question but don't want to start a new thread so thought I'd post in here, hoping someone can help me out? :) I have a pretty sedentary lifestyle, uni student & desk job. I walk to uni which adds up to 2.5hrs walking per week, but other than that I have to rely on the gym for activity. (Can't walk to work cause it's literally 17km / 11miles each way & anyway my timetable wouldnt allow it because I start work shortly after finishing uni :P)
In the future I plan on having a stomach/back day but not for another 10-20lb lost or so.
Basically, all of my exercises involve dumbbells or machines. This is because of a few things, and won't be changing for the next wee while, but in the future I plan on doing body-only stuff like what Mark suggests.
My question/s is/are sort of vague, but am I doing too much cardio? I don't want to go to the gym more than 4 times a week. I feel like the cardio is necessary though because my basal metabolic rate isn't that high and with my sedentary lifestyle it's hard to burn calories any other way. I'm trying to make exercise more of my lifestyle e.g. asking friends to go for walks in the weekend etc but I'm basically at the maximum point for what I can incorporate into my daily life.
Secondly, the resistance exercises I'm doing... are they good for women? Lol I feel like that's a stupid question but honestly I get overwhelmed when I google various exercises and really don't know what ones would suit someone like me. I have picked these ones based on ease of technique because I'm not exactly a graceful swan and barbells and other more complicated things tend to leave me sore in not a good way. If anyone can offer some advice that'd be great. Keep in mind I'm a beginner and a female so honestly don't try and explain anything overly complicated because I'm too shy in a male-dominated gym to try anything fancy any way, as lame as that sounds. I am pondering having a PT session once a week mainly for technique and motivation, does that seem like a good idea?[/QUOTE]
Yes, yes &...yes. PT once a week for at least 2-3 weeks possibly more, might be just the thing to sort you out....
