Trad Gang
Main Boards => PowWow => Topic started by: Mike Bolin on January 07, 2008, 10:36:00 PM
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I emailed Terry about this and he said to give it a shot.
From perusing the threads here on the 'gang I have noticed alot of questions dealing with working out to improve our shooting and us flatlanders are always encouraged to get in shape by the "mountainmen" before we do that Elk hunt out west. I was thinking that it might be beneficial to start a workout thread where we could encourage each other and share tips to help each other along. Some of "us" are starting to get up in age and the pounds are starting to add up. At age 52, I am 6'2" and 255#. In March I weighed in at 296#. All I did was to get out from behind a desk and pick up my tools again and cut and split (with a 16# maul) a cord of oak a week after work for about 8 weeks. Well, I am behind a desk again and have picked up 10# since Thanksgiving. This extra weight sure doesn't help my shooting and I could feel every pound of the 112# doe I drug out.
What do say that we 'gangers do this together and make hunting and shooting alot easier and maybe we'll be able to do it alot longer too. Jump on here if you are interested in participating......nothing too formal. Just let each other know what you are doing to get in shape for that Elk, Moose, Deer or whatever kind of hunt you have planned. Maybe you'll be able to add a few pounds to your draw weight or just handle your current draw weight a little easier! I'll post again tomorrow evening with what I am planning and you all do the same! Mike
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I like to go to the gym a few days a week and work on the ArcTrainer for 20-30 minutes. It is like climbing hills without the knee joint stress. It really worked well in preparing me for my elk hunt last year at 10,000 feet. I had no problem at all. Also I like to work shoulders a good bit with weight machines. Weight training is also good to keep the heart rate burning calories.
Age 40 6' 218 lbs.
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Mon,Wed,Fri- 40 minutes on Elliptical, 30 Minutes on bicycle trainer. I ride my bike once the weather is fit.
Tues,Thursday- 3 hours of Judo 1 hour working the heavy bag
Every Other Sunday- 2 hours of Grappling
I shoot at least 20 arrows a day this time of year and will increase as the weather gets better.
Age- 21 6' 180 lbs
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My workout is dual-purposed now. First as a Search and Rescue Volunteer, I need to be able to handle long-range excursions into the wilderness, as well as perform technical operations.
I'm new to bow hunting, but looking into the future (the fall), I've taken my endurance and strength routine and added some bow-specific exercises.
M,W,F - Walk 1 mile, Run 3.2 miles, Walk 1 mile as a cooldown. On the running, I utilize an "interval" training method, running one lap at a full bore sprint, then slowing to a slow jog for the next. On the mile walk home, I sprint about one fifth of it towards the end, just to spike my heart rate back up.
Once home, I do a routine of Pull ups (for the back and shoulders), Air Squats (no weight, good in high reps.), Push ups, Sit Ups, Dips (Again, shoulders from a different angle, and tricepts), Leg Levers, Arm Curls, Hanging inverted rows (For the back and that bow pulling motion), and lunges.
T, Th - One episode of Buffy the Vampire Slayer, Battlestar Gallactica, or Robin Hood's worth of time on the ski-machine.
It is a pretty intense workout, but the idea is that it works all of the muscles that I'll need for both SAR and bow-hunting. I've found that my draw-length has increased since adding the inverted rows to my workout, and I'm able to more smoothly draw the bow. A happy side-effect is that I can practice for much longer before my arms start to shake.
The other bonus is that by doing enough of this particular routine, I'll be extra stringy and chewy.. not good eating unless the bears decide to slow-roast me.
Age - 31 6' 205 lbs.
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I try to walk 30 minutes on the treadmill 4 - 5X per week; gym each morning: Mon - arms, Tue - chest, Wed - legs, Thu - shoulders, Fri - back. At 57 years old, I am the strongest I have ever been.
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Age 50 6'2" 250lbs. Need to drop at least 45lbs.
Dec 1st started on the Elliptical and Bowflex. Started off slow and was just gettng going and two weeks ago i fell and seperated some ribs on the left side. They are feeling good now so will start back up on Tuesday on the Elliptical, may have to give it more time before i get back on the Bowflex. I do a lot of hog hunting, one comming up in March in the hills of Hollister, Ca. I know I wont be where i want to be by then but hope to be in a lot better shape than i am now.
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Don't hold it against me, but I've always placed staying fit near the top of my list of priorities (My Grandfather died of a stroke at 60; My father had a massive heart attack at 52- both were 3-4 pack a day smokers and thirty pounds overweight. Understand my motivation?)
Unless you make your living as a professional wrestler, there is virtually nothing that you do on a daily basis that you can't do better and more enjoyably at a lighter weight. Wulomac NAILED IT above. If you can simply commit to thirty minutes of WALKING five days a week, and try to eat reasonably healthy 4 1/2 days a week (allowing yourself Friday nights and weekends to indulge!) over the course of a year, virtually anyone - regardless of age- can dramtically improve their level of fitness and their quality of life.
If you can't commit to thirty minutes a day, can you at least set aside TWO PERECNT of your day to go for a walk? Two percent doesn't sound inhuman or unreasonable does it?
For your first exercise, grab a calculator and divide 30 minutes by the 1440 minutes which comprise a day.
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I'll be 47 next Monday. I'm 6'1". I was on my way to being where I wanted to be. I screwed up. From 340 I was down to 255 last August. I lost my job and it has taken me until now to find employment again. I spent most of my time looking for work. Got depressed after a couple months of no positive response. Stopped working out and between Thanksgiving, Christmas and junkfood I'm back up to 300. I just shot the first 3D of the year it was cold and wet and a lot of walking. Only got a little out of breath once; but that wouldn't have happened at all back in August. I hope I can get down to 225 by year's end. I am going back to the exercise bike and the weights this week. Reverse Flys and rowing work a lot of the muscles you use in drawing a bow. Cardio health means making it a little farther into the timber than the other guys and having a better chance at a better animal.
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Well the hardest thing for me to do right now is walk in the woods.We have lots of hills and valleys. So that's what I have to do just walk in the woods a couple times a week. It's time to scout for next deer season anyway. :campfire:
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I am ex-Navy SPECWAR and have found that fitness is an absolute requirement for being set in the woods. We all want to make a kill--so we have to be able to drag the kill out. What happens if your hunting buddy gets hurt? We have to be able to respond to the emergency. What happens if YOU get hurt? Fitness will make you more apt to survive the experience---especially under harsh conditions.
We should all, as hunters realize that fitness is a key to our being better outdoorsmen. A fit body houses a fit mind.
PM me if interested in a fitness routine.
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Well, my 2008 fitness regime is fairly simple & is the basis of many years of scientific research, exhaustive testing & countless hours of lab work........
Eat less, move more.
Rob. 33, 6' 224lb (hoping to be 200 by July!)
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...well what about going into the woods cut some bowwood and carry it out 2 or 3 times a week ?... that would give you quite a workout and lots of material to make bows :bigsmyl: :bigsmyl:
I've started running(never being a big fan of it) because I realise that cardio is really important, I surf a lot, so my upper body gets constant workout.
....for any of you out there, think about swimming, it's better than you think !!
- 41 years young,5'5" 145/150 # -
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6'2" 225lb. Wanting to get back to 200. I am starting with walking 5 days a week, then will be working up from there. This could be a good thread. Let's keep each other motivated and we'll all be better for it.
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Swimming is the best workout of them all. It works every muscle in the body AND works cardio. Northshore has it figured out! Work strong is better than workout strong. I say that because when working---you use the muscle groups that you will use in the hills.
Stay strong and HooYah!
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Ok--day 1
Here we go. Morning SPECWAR routine.(ALWAYS work out in the morning---or YOUR morning, I realize some guys work nights.)
do 25 or as many pushups as you can do.
do 25 8-count bodybuilders
do 25 crunches
do as many pushups as you can
do 25 more 8-count bodybuilders
do 25 more crunches
do as many pushups as you can
do 25 more bodybuilders
do as many crunches as you can
stretch out all your muscles
go to work
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Day-2
25 lunges
25 cherry-pickers
25 jumping-jacks
25 no-weight squats
25 lunges
25 cherry-pickers
25 jumping jacks
25 no-weight squats
do all the lunges you can do
25 jumping-jacks
25 cherry-pickers
do all the no-weight squats you can do
Finish with a long set of jumping-jacks----get your heart-rate up and maintain it for 4 minutes if you can.
Please guys------if your questionable, ask your doctor before you get going too hard.
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i think im goin to start some swimming to get into better shape, i prob swim less than once a year (except when i was in australia)
JBiorn what is a "8 count Bodybuilders"?
if im realy wanting to get strong for a hunt i do "20 to 1" push ups, sit ups and squats
basicaly you do 20 push ups then 20 sit ups then 20 squats,
then 19 push ups then 19 sit ups then 19 squats etc .....all the way down until you get to 1,
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Don't forget---even if your wanting to lose weight-----you must eat a nutritious diet. Breakfast is the most important, instead of lunch, have some healthy snacks to have all day, and eat a good solid supper. What you eat depends on bodytype. If your a large guy who wants to lose weight, LOTS of green veggies and lots of digestable protein----chicken and fish are the best, and eggs. You will want lots of carbs too----your working out pretty hard.
Us skinny guys will eat lots of protein! Lots of Carbs! We burn energy faster, so we need a huge dose of energy.
Stay away from energy drinks. Instead, drink a ton of water. Our bodies LOVE water. Make sure you have a salty snack during the day sometime.(I like peanuts-----they are nutritious AND are a natural testosterone source)
Running is a good thing----but I strongly feel that running on a hard surface is a bad thing for the joints-----run on grass if you can. I feel that calesthenics and swimming are the best workouts.
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Hey there! What is this 8 count body builders? I need a demonstration. Just kidding, I have never heard of them or seen them until I enlisted. Are you going to incorporate, hello dollies and flutter kicks into the workout? You prefer jumping jacks, I prefer side straddle hops! LOL.
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8 count bodybuilder
stand ready
1-hands on the floor
2-extend your legs so you are in the pushup position
3-spread your legs
4-back to the pushup position
5-down pushup
6-up pushup
7-back to a squat with hands on the floor
8-stand up
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8 count bodybuilders are no joke. Especially when you are out of shape!
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ok cool im think im goin to give JBiorns workout a go
but im not quite fimiliar with the exercises,
What is a "count Bodybuilders" and what is a "cherry-pickers"?
thanks andy
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ok yip i know what the body builder is now! :thumbsup:
how about the "cherry-pickers"?
im gonna start this morning :eek:
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Cherry pickers are like this--
spread your legs in the standing position
this is a 4-count exercise.
1-touch the floor with your fingertips
2-touch the floor by your feet with your fingertips
3-further back
4-back to standing
This is a stretching thing---you should feet your hamstrings stretching, and you get a good cardio workout
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I think staying fit is more important tha most people think, not always gym work but general fitness.
I cycle 6-8 miles in the hills on offroad track daily longer on weekends, love hills.
Play squash(like rackett ball ) twicw a week for an hour.
Gym 3 days a week Eliptical,running and then row followed by circuit.
Downside - I smoke. Also walk two miles a day to my local pub....
6'2 and 190lbs
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Havoc1-----YES!!
The best workout of them all is to play a sport.
I always was fond of Rugby---very fun, and a hell of a workout, too.
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Ok---these are just daily wakeup workouts. When your comfy doing these, lets talk about getting fit!
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.....And don't overlook, stretching or yoga !!
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YOGA is a good thing! It not only builds your strength and flexibility, but it teaches you a lot about being still and calm. Almost like it was tailor made for Trad Archery.
NorthShoreLB-----PM me if your interested in this fitness stuff. We could talk.
Jeff
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Yeah you're right JBiorn, I run on sand or grass, hardtop is out of the question :bigsmyl:
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Sand is best----or snow. Kinda like amplifying your run by 5.
AND easy on the joints. I wish I could go surfing like you can bro.
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I'm not much of a fitness guy, but I'm lucky that my activities like surfing, beach volleyball, freediving, are farely demanding, I'm adding running,just for some balance,...Oh yeah and I like to shoot bows in the 70+ range :bigsmyl:
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well i finished JBiorns day 1 workout ill do day 2 tommoro and ulternate them for a week or so :scared:
Cheers for that JBiorn :thumbsup:
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JBiorn and Northshore, I agree with you just plain playing gets you into shape more than you think, thats what you did as a kid, I grew up on a farm so never watched tv and played xbox and that just had to mutch playing to do. Nothing has changed there in 40 years!
By doing sport you get fit and enjoy yourself.
I also play cricket for the local pub and we play squash all the guys from the local pub...
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Hurts sooooo good huh tradtusker?
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I'm 48 years old 5' 7" 145# I have lost 40# over the last five years by doing some sort of exercise daily. One of my favorite thing to do in the AM is shoot my bow I like to incorporate this with other exercises. I do Ab's every morning either sit ups or leg lifts etc I also like to do push ups, I do these before I shoot. In the warmer weather I ride my bike in winter I do some type of cardio treadmill stationary bike what ever for 20-40 min three days a week on those days I lift light weights to tone muscles. I do other forms of exercise also. If you spend just 20 min a day on some type of exercise you would be surprised at the results. Now when I go out stomping around for small game or hunting big game I have an easier time of it and have a better time also.
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Before I went to college I became really focused in bodybuilding. I went from 140ish to 173 pounds. I am 5'9 and was sitting around 6% bodyfat. Once I went back to school I couldn't find the time, but my new years resolution is to regain the look I once had, and hopefully compete in an amateur provincial competition in the near future. Not entirely focused on the merits of this thread, but the overall benefits are the same.
I found a tape measure much more beneficial than a scale. Since muscle mass is denser than fat, you will see more noticble change in your measurements, than in pounds off the scale.
Some specific bow shooting exercises I would focus on would be push-ups and dips for the chest, lying lateral raises,and front raises, paired with dumbell presses for the shoulders, upright rows and shrugs for the trapezius, and bentover rows, and FOCUSED deadlifts for the back. Add in some cardio (if you really want), and a few hindu squats or pistols for the legs and you'll be set.
Proper diet will absolutly make or break your success. Do all the reps you want, if your sucking back twinkies, it will all be for not! Proper rest, and recuperation is essential, work out every other day, and listen to your body when you are tired. Drink a ton of water, and don't underestimate the benefits of nutritional vitamins and supplements. A good multi-vitamin, and an amino acid supplement such as pure glutamine are well worth the cost. Mix up your routines, have fun , and never stretch cold muscles! In fact, stretch AFTER the workout, rather than before. You can stretch during, but it is essential to warm the muscles up BEFORE stretching to avoid injury, 5-8 minutes of light cardio, a few push ups/pull ups etc is all that is needed to warm the muscles before stretching. Still a good idea to stretch after a workout though.
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HooYah VI Archer! Thats some good stuff right there. Stretching is to be done on warm muscles---hot is even better.
I think weight training is a good thing----but for general mountain stuff, plain old sweat is the best.
I can't stress enough the importance of nutrition! Don't eat junk, eat good stuff(its better eatin' anyway). Don't eat till full, its better to just graze all day than it is to eat till your full---your body will reject a lot of the nutrients.
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I would be interested in this. I worked out quite a bit in school when I played lots of sports but then I had friends to push me. Since then I seem to not have the will power to keep at a workout routine long enough for it to do any good. Hopefully some of you guys can push me or be the support I need.
Right now I am 6'1 275#. I would like to make it down to 225# where I was when I was on the power lifting team back in school.
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Good stuff.Im gla d Terry went for it.Ive lost 35 pounds and have kept it off for 2 years in preparation for my Mt Lion hunt.It has changed my lifestyle and is good for any sport even though for me trad bows are more like an obsession than a sport .Good luck to all and a healthier New Year.We owe it to our kids most of all.
Izzy
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JBjorn, sent you a PM.
I trained/taught martial arts for about 7 years and used to be extremely fit and flexible but in the last few years, with 2 small girls and a wife(I know these are just excuses) I have not exercised on any real routine basis. A few months here, a few months there. I have not gained/lost any weight, but have become much "softer" and much less muscle definition and flexibility.
Any type of total body workout that requires little to no equipment and works the entire body, both muscle and cardio is exactly what I need.
I have also become interested in yoga. Anyone who does yoga regularly, how has it benefited you? Flexibility? Balance? Strength?
My body has been 6'2" 180-190lb for the last 10 years, but it's looked and felt a lot better than it does today.
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Hey guys this is a great thread.I have been trying to get back in shape as well.I am going to Co. to hunt elk in the fall and that is my motivation.I work out with free weights and generally do about 25 minuts of walking on a Nordic Trac with a 45 lb. pack on.When I get tired I take the pack off and jog till for about another 10 min.I also do the normal push ups and crunches.I havent lost that much weight but my strength and endurance are much better.
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I forgot to mention that I try to meditate at least three times a week. It helps clear you mind and relax your body.
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About every 2 years I go elk hunting. It used to be that I would get in shape one year and then get out of shape the next. I changed that this time. Being in shape is a lifestyle thing not a New Year's resolution. Instead make a new life resolution.
I am 5'10" and 170 and the charts show me at slightly overweight. I'd like to be more around 165# with about 2" off the round portion in the middle :)
Here's the routine I have followed for the past couple years. I try to get this in 5 times a week but the minimum is 3.
Morning exercise for 30-40 minutes consisting of 10 minutes of stretches (toe touches, cherry pickers, and some shoulder stretches), 2-5 minutes of jumping jacks and then alternating between push-ups and crunches one day and then an upper body dumbbell workout the next. Don't try to max out, just tone. I use 25 pound dumbbells.
Lunch workout consisting of jogging, hiking, pack work when I'm trainign for a hunt out west, or a fitness trail at a nearby park that has som enice trails with hills and everything (yes we have hills in central IN). I usually get to workout for 45 minutes or so.
Bike riding and general exercise with the kids pretty much all the time really helps too. Someone above hit on the key to staying in shape: eat less and move more. 30% of our population isn't just overweight, it is obese. Do yourself and your family a favor and lose weight.
Enjoy it. It really can be fun.
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I forgot 2 things: look at fitday.com
Also, the past 2 hunts, my hunting partners and I have had a challenge where we set weight and workout goals and weigh in and report out every Monday morning. Accountability is a beotch.
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I weigh 180# at 6' and lay block and finish concrete- by myself- till mid Oct. then I quit work and hunt for 3 months which is bad for my weight- usually 3-4 beers and a pizza twice a week helps keep it up till I start back to work in late March and get a rest!!!! Gotta watch what I eat then!!Eat your heart out Mike! Good luck,John.
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there is lots of great information here, for those just getting started or trying to get back into it, keep it simple. trying to set too loftly of a regiment right away will only get you burnt out. Start with a walking program of 30 minutes 5-7 times a week, increase your speed and duration as you go. if weight loss is your goal, keep it simple. it comes down to calories in vs. calories out. i don't buy into cutting things out of your diet, read a few labels and look at the calories you are taking in. A pound is 3500 calories. if you burn 500 more calories than you take in a day, that's a pound a week, which is typically recognized as safe weight loss. but remeber keep drinking, if you are losing more that 1-2 pounds a week its probably water weight, you will end up dehydrated and in worse shape than you started.
For those who are regular exercisers, don't forget our bodies are amazing machines. Remember the S.A.I.D. principle: Specific Adaptations to Imposed Demands. Our bodies adjust to the stresses placed upon it( exercise routines). If you feel like you are hitting a wall, mix it up a little. change your order, time of day, number of sets and reps. If you look at the routines of athletes underdirecion of trained professionals, their routine is switched every few months or often less. keep your body guessing and you will see better results.
whatever it is that you choose to do, stick with it. we could all get into a little better shape.
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I've always been active and thought I was naturally fit, always a little on the husky side though. I'm 48, 5'11" and 225#. I guess age and gravity are starting to have more of an effect on me. My goal is 195#. I've always been "too busy" to work out, have never been to the gym. I'm gotta get back on the bicycle, I used to ride a lot, when the weather gets better. Also have an eliptical machine that's really never been used more than 2 days in a row.
I like northshore's idea. I cut an osage log on Saturday and had to haul/carry 3 logs up a muddy hill to my truck. My shoulders feel good after spending about 6 hours on the shaving horse roughing out some staves on Sunday and Monday. Hmmm, walk on the eliptical or build bows???? Time is precious!
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This is a good idea as long as everyone can keep focused. I work third shift and it seems as if I'm eating much more than I used to. I come home hungry, so I eat before laying down(bad) then I only sleep about 4-5 hours. I get up and have something to eat. I then eat supper with the family. I then go back to bed for 2 hours. At work I eat at 3am. Then the whole cycle starts again. I'm 6' 255# I have'nt gained any weight for about 14 years but I hav'nt lost any either. At 42 years old I've noticed a loss of strength. When I was in good shape I weighed about 215 with a 32" waist. I need to get there again. I'm gonna start with some walking and food control. Thanks for starting this and letting us all know we're not alone.
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For those of you that are already in pretty good shape---
Tuesday
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Let post the numbers guys----that makes the motivation go up.
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O.K. Great response so far! As I wrote earlier, I am 52 and 6'2" and 255#. When I power lifted in my late 20s and early 30s I weighed in at 272#. I also played alot of ball them so for that weight I was in pretty good shape. I have started with 20-30 min. a day of biking-stationary in bad weather, mountain bike when it is fit. I have a bow-flex kinda machine, but I am using mostly dumbells.
1.warm up (bike)M-F
2.squats-3 sets (start with no weight, pyramid up)M,W,F
3.Upper back-bent over rows, 3 sets (pyramid up in weight)Squeeze shoulder blades together, great exercize for bow pullin' M,W,F
4.Chest-3 sets ea. flat bench, incline bench and 'flys (pyramid again) M,W,F
5.Shoulder presses-3 sets (pyramid) M,W,F
6.Triceps-2 exercises-bent over extensions and behind head extensions, 3 sets each (pyramid)M,W,F
7.Biceps-alternating curls, 3 sets (pyramid) M,W,F
I also try to shoot on Tues. and Thurs. and if there is nothing to hunt, I either go to a 3-D shoot or do some stump shootin' with my friends on the weekends.
I work out in my garage and often I will be fletching arrows as I work out. Feather on, weights for 15 minutes, feather on, weights for 15 minutes.....and so on. As the weather allows, I am planning to incorporate my pack frame and with some weight on it into my stump shooting. Build the legs up and get some practice in as well. I will add weight to the frame as the old body allows!
Just a reminder, if you do not have any experience with lifting, form is just as important....NO, MORE important in lifting as it is in shooting. You can hurt yourself, even with light weights if you do an exercize improperly. Seek out someone with some experience if you are not sure how to perform an exercize. Good luck! Mike
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JBiorn's workout is very similar to what mine was prior to changing over to the new one. I try not to stay in one routine for much longer than 2 months, mostly to avoid boredom.
I dropped the 8-counts simply because I hate doing them. They feel good after the fact, I know they're good for me, I've seen the results of doing them for a couple months... I just hate them so very much that I don't look forward to doing my workout. Also for the same reason, I dropped Dive-bombers (which are incredible). I figure that if I'm dreading my workout, I'm more likely to find excuses not to do it.
Back in my martial arts days I used another similar workout. You just can't beat the use of your own body as its own resistance.
I'll break mine down into more specifics as others have.
Walk 1 mile, Run 3.2 miles (alternating sprint and jog every 30 seconds to a minute). Walk 1 mile.
Pull ups to max possible
Air Squats - 100 - 120
Push-ups, max
Sit-ups, max
Dips, max
Leg Levers, max
Modified, close-armed push-ups, max
Arm Curls, 10 of whatever weight you can do 10 and only 10 of.
Hanging rows, max
Lunges, 20 for each leg.
Rest for 3 minutes, repeat twice more (not the running, that'd be insane!)
Alternate days, I spend 43 minutes on the ski-machine (an episode of some tv series on dvd).
Fitness for me is a requirement, with the exception of the two years prior to 2007, I've always been in excellent shape for various reasons. Then I had a relatively major surgery and I was forced into a sort of self-imposed lethargy. When 2007 rolled around and my body started to work like it's supposed to, I hit the fitness-routines with a passion.
When I started back up, I found that the bow-flex was an incredible machine for building myself up from the state I had fallen into. The resistance is smooth and nicely adjustable. I could put together a few different routines until my muscles were up to the point where they could handle the stresses I was longing to put them through. A bow-flex bench-press made doing my push-ups significantly easier, and the rows made it possible for me to get back into doing pull-ups and the like.
As for diet, it consists of fruits and meats, with yogurt for breakfast. My wife is a big fan of making home-brew mac and cheese... so I have to "sacrifice" and eat that once a week or so =p
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I hit the free weight for 25 minutes a day than the tread mill for 20 minutes after the weights.
5'11" 205 lbs
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About a year and a half ago.I went to the Doc's after a 8 year hiatus. Well the Doc said she would like me to lose weight.I gave up the sauce[for a number of reasons] I started waking up 1/2 hour earlier before work High Rep workout with free weights, pushups, crunches, dips, . Ride the bike every other day 6 miles and walk 2 miles bike days off. I dropped 18 pounds in 3 weeks No BS. Right now I've been slacking because of a torn rotater cuff . But I'm still 5'9"s 170lbs and 53 years young.I always said you can eat all you want as long as you burn it off.
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Back about 30 years ago and newly divorced, I started dating a gal who ran, she could easily out run me. I took up running(ego thing) and kept at it for the next twenty years. My joints suffered in the long run so I stopped running and started lifting weights and walking about ten years ago.
Now I work out with free weights and weight machines for 45 min and then go on a three mile very fast walk. I do this M-W-F. On the other days I do about 20 minutes of back stretching and back targeted exercises to keep me mobile after a bad fall from a tree in 1990.
I am 60 and take the time to exercise so I can keep roaming the hills.
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Wednesday crossfit workout
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
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WORKING OUT SUCKS !!
...Just came back from 4 hours of surfing,..ho well I guess someone's gotta do it :bigsmyl:
(http://i34.photobucket.com/albums/d124/NorthShoreLB/bows096.jpg)
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Dude----if my back wasn't in the condition its in, I would be there in a second! I wanna play, too. Sometimes I miss SoCal a lot.
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oh thats not fair bro!
..not when i got Jeff's day 2 workout 2 do and its the good old wet and soggy english weather outside :mad: :banghead:
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Damn----I am a broken back guy these days, I am only sharing my limited knowledge here. I am trying to be a Monster, but I have a long way to go.
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Thought I'd add my 2 cents to this thread. First of all, if you really want to get in shape, not just for today or next month, you must do something that you like. This means you will be more likely to continue the activity (because you like it) and hopefully make it a part of your everyday lifestyle. You may mix it up and include some activities that you would not normally do or like (push ups until you drop, or run the mile in 8:00), but there must be some exercise that you consistently take part in that you can call your own, a favorite if you will, and make a part of your life. Your body will let you know if you are being too hard on it and your mind will let you know if you are not putting in the effort. If you need further direction feel free to contact me. If your interested in my training background, I'd be glad to tell ya about it.
Idabow
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I too am trying to lose weight. I did good about a year ago and lost 50lbs. but have since put half of it back on.
When I lost the first 50 it was rather simple.
Figure out how calories you eat in a day. You have to be very hoenst with yourself. When I first started I was eating between 4,000 and 4,500 calories with little exercise.
I went to eating between 2,000 and 2,500 calories a day with one day off a week and I started drinking adult beverages on Saturday only. I added three days of walking or riding a stationary bike for an hour each day and the lbs came right off.
It takes about a week for your system to get used to the amount of food that you are taking in, but all in all I am going to start right back on it this weekend after I finsh moving. I Have started witht the eating this week and the exercise will come next week.
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NorthshoreLB:
Know the difference between being attacked by a "traditional" Great White Shark and a "Modern" Great White Shark?
A Modern Great White Shark will hit you from below at about 330 fps.
A Traditional Great White Shark is much slower and will typically attack you at about 180 fps.
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We don't have the heavy great whites here, just the lighter Tigers, so the momentum even at high speed isn't too bad :bigsmyl: :bigsmyl:
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I bought a new treadmill. Top of the line with all the darkside gadgets. The Dr. told me to go easy for the first few days. Not to over due it so, the 1st 3 days I've turned it on slow and watched it run for 20 minutes. Next week I'll go to 30 minutes!
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Biggie, now that's good right there.. Man can I ever relate to that. Being about 80lbs over weight. I joined a gym thanks to my wife and her surprise for me.
Now I'm a few pounds heavier. bought a book that was recommended to me and gained another 5 lbs. My Dr. informed me I need to go to the gym and workout and the book needs to be read and followed.
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Me, surfing for exercise... :eek: :scared: :help:
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CJP...
You weren't supposed to eat the book!!! :biglaugh: :biglaugh: :biglaugh:
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Why not? It was good with peanut butter on it. Oh yea and did I mention it was reduced fat Jif which meant I can eat twice as much.
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Biggie, I feel the same way about a "dreadmill"! I couldn't do the staionary bike if it wasn't for havin' DVDs....Primal Dreams, Bowhunting October Whitetails I &II.......takes my mind to the woods! Mike
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:biglaugh: :biglaugh: :biglaugh: Biggie
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(http://i152.photobucket.com/albums/s169/chisler1959/shavinghorsejpg.jpg)
Idabow - yer right on!! This is what I like, but I think I need a more complete workout. I'll keep at it.
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That pic was yesterday in Pittsburgh - 68 degrees! Yikes! How do you like the natural reflex in the near end of that osage? Her sister is a perfect match.
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Chisler,
I was unable to see your picture, could you try again?
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Chisler, that's what I'm talking about :bigsmyl: ...get exercise wile making bows,..gotta love it :thumbsup: :thumbsup:
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Not sure what happened to the first photo I posted. ??? It was there... I don't think it's too big. I'm using photobucket. Had a smaller photo disappear today from another thread. Maybe I'm doing something wrong. Anyway, I'll try again - this is my favorite workout station:
(http://i152.photobucket.com/albums/s169/chisler1959/tradgang/shavinghorsejpg.jpg)
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Now THATS a home gym!
Crossfit workout for Thursday:
Thursday is a REST day!! :thumbsup:
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Some one asked about yoga.I highly recommend it. At 58 yrs. old,I`m 5'10" tall and 185#. I`ve never worked out or lifted weights. I`ve always had a physically demanding job. After retiring from 28 yrs. as a lineman,with a welding business on the side for 20 of those years I just kept on going with the welding business. Shortly before retiring I had noticed I was`nt as flexable, as agile or as well balanced as I thought I should be. A friend suggested yoga. I bought a dvd and a couple of books and jumped in with both feet. After a couple of years I took some classes. It truly has made a world of differance in my life. I am so much more flexable,with fewer joint pains and I just have a better overall feeling in my body. And there is no feeling of working out,you just get into a position and stay there for a minute,then blend into the next position. I do it for 30 minutes before bed and a 10 minute bedside session when I wake up in the morning. It really keeps me fit and energetic. My helper and I framed a 30X50 steel building today,thats hundreds of trips up a ladder. Without the yoga I dont think I could still do that much work in a day. Bob
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It's all about finding what you like and just doing it.
Idabow
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Well said Bob, sometimes the greater benefits come from the most unespected sources.
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A Torn Menicus (residue from a broken leg) in my knees and Herniated L4 and L5 (from dragging a big 8 pt for almost 3 hours) prevent me from running. I've been a weighthead pretty much all my life until the recent bout of tendonitis. So I've never been too out of shape. I bought an elliptical machine over Christmas and I've been htting that for a half an hour each night. It's great. I feel like I've done a good workout but without the pounding that running gives my joints. I tried some of the exercises that JBiorn has put on this thread but till the tendonitis gets better, I can't even do a pushup. That's okay, I can live with that as long as I can stay in decent shape on the elliptical.
At present, I'm 6'3", 215#'s. If I'm 200 on March 12 when I turn 48, I'll be a happy guy. Oh yeah....I still wanna be 6'3". Not looking to shorten up, just lose a few #'s.
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I had my physical about five days ago, and my doctor told me to stay away from beef. He said you can only eat chicken and fish, so I asked him what about venison, he said; " venison is very good you can eat that"
So all 45 lbs. of it is mine :biglaugh:
How so have total gym, he prescribed that I have to sweat, three days a week at least, it's my cholesterol he's after. On 215 lbs. at six-foot, I guess he's also after about 45 lbs. to come off.
Total gym total gym total gym.
PC
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I have been crossfitting since 2000. Crossfit.com (read what is crossfit)
and bikram yoga
functional strength and flexiblity
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JBiorn's workouts are the real deal and and though thereare variations of what he is saying, the main thing for the guys that are badly out of shape to remember is do what you can. Keep moving. Can't do many pushups? just holding the top or bottom. Same with pullups. Running on pavement is NOT healthy. Sand, snow, or a grassy hill with sprints, however brief at first gets the lungs and heart not to mention legs and back worked out. Not a sprinter you say? Bear crawls are great body builders, increases range of motion and builds muscle in shoulders,arms, and hands, not to mention just about everything else. Done with bear crawls flip over to crab walks and work your triceps and abs. For direct bow pulling help I really like two exercises. The Renegade row:get in pushup position but with hands on top of dumbells or kettlebells, lower body and return like regular pushup, then one arm at a time pull the weight to your shoulder. These will get your attention! The other is the Atlas pushup, I take two folding chairs and spread them shoulder width apart. Again get in pushup position with a hand on each chair and do a normal pushup but let your chest go lower than your hands. Work your way up to doing this with your feet elevated. Kettlebell swings!! Snatches!! Bent press!!!Quickest(but very hard) way to hit every muscle including lungs if you practice deep breathing, as you should with an exercise program. For you pork chops that know you won't try this stuff, try taking a 15 min SLOW walk after each meal. Its EASY and you'll be surprised how much better you feel and how much better you'll sleep. Sorry so long. John
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HOOYAH Stripe!
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I've been a runner most of my life. Since my teens anyway. At forty five, I'm as active today as I've ever been. My annual running goal is 1,000 miles which I typically surpass about ten months into the year. Just like brushing my teeth, running is not an option, it's just something I do every day. Monday through Friday I get my run in during lunch. On weekends or during the week if I anticipate an office meeting running long, I get my run in first thing in the morning.
At this time of the year, year after year, the gym is bombarded with people heck bent on whipping themselves into shape before spring or summer. By the beginning of February each year, almost without exception, the gym is quiet again. Some run. Some ride bikes. Some Lift. Some participate in organized cardio classes. MOST QUIT. Why? In short, because they do not EASE into their workout program of choice. They simply set themselves up to fail by attempting more than their body can handle. They get frustrated and discouraged and then their gone until the following January.
Push ups, sit ups, weight lifting, all have their benefits, but NONE will help you lose weight and KEEP IT OFF FOREVER as effectively as a simple thirty minute walk, six days a week. If you are presently out of shape, give yourself FOUR MONTHS to EASE into a comfortable thirty minute walk.
Regarding push ups, sits ups, crunches and the like. If you really intend to be doing them five months from now, try this. BEGIN with a number of repetitions that is 50 percent less that you can COMFORTABLY do and then go up one rep or two reps each week. This is how you build a foundation.
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stripe55
i wouldn't recommend the atlas pushup for anyone with a previos shoulder injury. I personally wouldn't do them at all. dipping your chest and shoulders past your hands puts an extreme amount of stress through the anterior joint capsule of the shoulder. This is already the weakest area. if any of you have subluxed or dislocated a shoulder it is very likely that this is where it came out. I'm not saying that this exercise doesn't really work the chest and arms, but i'm not sure it's worth the potential risk of injury.
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JBiorn: sounds like a Body Builder is a squat thrust. Something we did all day long in Marine Boot Camp. Boy were they a lot of fun.
Wife and I started running in the early 80's and then on to short triathalons. Our feet went south from all the running but stayed with the bike. We have riden across the United States self contained and many other long rides across many states. We are in New Mexico now trying to get back into shape on our bikes. My downfall is the hunting season. Too many early hours, late nights with good eats in between. We try and get 5 to 6 thousand miles a year on the bike.
Will probably ride from Michigan to Florida this coming summer. Of the three sports we did, biking seems to be less body stressful. my 2 cents.
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The best exercise you can do is the one YOU ENJOY doing the most. In theory, the optimal time to work out is first thing in the morning to "jump start” your metabolism- that’s what the experts tell us. As a practical matter, the best time to work out is when it’s most convenient for you. To facilitate being successful at establishing a lasting exercise routine, most will find it helpful to work out at the same time every day. Again, whatever time works best for you, but at least initially, try to stick to that time slot.
If you’re a marathoner, a cross country cyclist, just out of boot camp, just finished training for an elk hunt, or fit enough to go surfing for three hours, by all means start off on “Day 1” doing "as many push-ups, sit-ups, crunches as you can". For most though, this is a sure fire recipe for failure. Plain and simple- if it’s too demanding in terms of time or effort, more than likely you will not stick to your program. If you are out of shape (as we all have been at one point or another), in the beginning anyway, focus more on an EASY cardio program. Set a medium range goal and several smaller goals that will support achieving it.
For example:
By Memorial Day Weekend (which is still twenty weeks away), I’d like to be walking (or riding a bike, swimming, etc.) 30 minutes a day, six days a week. I’d also like to be able to COMFORTABLY do 25 repetitions of each of the following “floor exercises”: Push-ups, sit-ups, side-bends, and lying knees-to chest (or whatever).
Week 1: On Monday-Wednesday-Friday, 10 minutes of walking, and 5 reps each of the “floor exercises” - push-ups, sit-ups, side bends and knees-to-chest.
Week 2: Monday-Friday, walk for 11 minutes and do 6 reps of each floor exercise
Week 3: M-F walk for 12 minutes and do 7 reps of each floor exercise
Week 4: M-F walk for 13 minutes and do 8 reps of each floor exercise
Week 5: Monday-SATURDAY walk 14 minutes and do 9 reps of each floor exercise
Now compare your week 5 results to your week 1 routine.
Week 1: You walked a total of 30 minutes and performed 60 total floor routine reps.
Week 5: You walked a total of 84 minutes and performed 216 total floor routine reps.
Here’s the beauty of EASING into an exercise program. By now you’ve established a routine, probably dropped 2-4 pounds and are actually looking forward to your next work out. Why? Because although you have made very significant weekly progress, in terms of a total daily time commitment, your week 5 daily routine only takes about six minutes longer than your week 1 routine.
During week 6 through week 20, continue to add just 1 MINUTE to your daily cardio routine and go up 1 REP in each of your four floor exercises. By Memorial Day weekend – WEEK 20 – you’ll have established a daily routine that you’ll be able to knock-out in about 36 minutes.
Compare your weekly starting routine to your WEEK 20 results!
Starting Weekly exercise totals: 30 minutes of cardio and 60 total “floor routine” reps.
Week 20: 3 HOURS of cardio and 600 total “floor routine” reps.
This is a routine that virtually anyone, regardless of their current fitness level or age can successfully EASE into without becoming discouraged. Over this twenty week period, without dieting, you will more than likely loose 12-15 pounds. If you will make a conscious effort to cut back on the horse-pucky foods (and we all KNOW what these are) just 4 ½ days a week, allowing the weekends to still indulge yourself, you will more than likely lose 20-25 pounds before Memorial Day (Note: This is (approximately) a SAFE pound/week average or 50-60 pounds over the course of a calendar year!!!
If we set ourselves up for failure, we most often achieve that result. When we set ourselves up to succeed, we most often achieve that result too! The choice is ours :campfire: to make.
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i try and make it to the gym 5 times a week. if i cant make it to the gym i do a few crunches, push-ups and a few chin ups at home...nothing crazy on the days i dont make it in to the gym. i just do enough to keep some flexibility in the muscles. i consume a good deal of protein and if you want to stay in shape and you live an active lifestyle YOU MUST TAKE VITAMINS!!! GNC mega men sport is the best multi-vitamin i have ever taken. i also take glucosimine-chondrotin to keep the joints lubricated. stretching is also very important as well as working out your legs. leg work outs will increase testosterone naturally throughout your body. as far as adding draw weight...i shoot righty and lefty. it balances out your back and shoulder muscles and i have found it really helps when you shoot heavier weight bows.....
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Newell38:
I'm about a week into my first bottle of the Mega Man Sport. GNC rep said the same thing. He said it was their best selling vitamin. Glad to hear I didn't get suckered- they aren't cheap!
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Lets face it most of us were all athletes in our younger years and still think were Superman. Some are probably the guy/gal noone got a change to hear of due to fate of some sort.
Problem with gym memberships is most stop going after a while. You find an excuse it's too this or that no to go. And lets face the family runs us around so we really must make time for ourselves.
Someone mentioned a Total Gym. I lQQked into that and a few different home gyms. IMHO the best bang for the $$$$$ buck to keep interested and your family involved is the Bowflex Extreme 2.
The machine is absolutely awesome with more then enough excercies to keep you from getting bored.
Core excercises are a must to tie in the whole body. I do 7/8 excercises 15reps 3x aweek and throw in 100 jumping jacks with a small amount of weights in each hand in between.
Pushups and Crunches are great and don't cost a dime. (Situps will eventually hurt lower back.)
Especially for us over 40's, you have to eat 5x a day meaning breakfast, fruit, lunch, fruit and dinner. You gotta get your metabolism up and eating more often small or normal meals is the only way. Don't eat after 7:00.
Give yourself 1 eat out card per week, and no more then 52 for the year. Eat anything you want in moderation. My wife tells me my 9 year old tells her when shopping if something is to high in carbs and sugar.
Take vitamins.
Have your sugar and thyroid levels checked atleast once a year. It's that one pound that will push yuo over. Diabetes is American biggest down fall and most don't even know they have it.
If blood sugar is over 100, loose the weight, over 125 means drugs to reduce it.
Healthy living has to be a whole family thing or else it will not work.
Loose the soda and diet soda and most artificial sweetners (NO ONE NEEDS ASPARTANE).
Drink 1/2 your body in water ounces.
If working in an office or none phycically demading job we don't need 2500 calories or even 2000 for that matter. Stop eating till your filled.
Get 8 hrs. of sleep.
Make the decision.
Outdoor 3d shoots keeps ya aim and body straight.
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Great thread. Lots of thoughtful advice and opinions.
If you're too busy to keep fit, YOU'RE TOO BUSY.
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Ended up taking a night off to catch up on chores and family obligations. I've been at this stuff long enough to know how long it takes to see results, but after only a week and a half, I am definitely feeling better.....more energy in the evenigs after work and just feel better in general. I will go light tomorrow as I have a shoot on Saturday. Keep after it fellars! Mike
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heya guys just saw this thread. im a sports medicine major and have been involved with competetive bodybuilding and sports related training for the past 5 years.
here is my current workout routine...
Day 1:Weights
Chest/Bi/Tri/Traps
*BB/Db Bench Press x3
*Cable X Over x2
*BB/DB Curl Curl x2
*Preacher/Conc Curl x2
*Pushdown x2
*Kickback/French Press x2
*DB/BB Shrugs x3
Day 2:Circuit/Core
Prisoner Squats
Hip Raises
Hindu Pushups
Crunches
Body Rows
Leg Lifts
Farmers Walk
Day 3: Weights
Back/Legs/Delts
*Squats x3
*LLC/DB SLDL x2
*Deadlifts x3
*BB/DB Row x3
*Pulldown/HS Row x2
*DB/BB Milt Press x3
*Rear Delts x2
*Medial Delts x2
Day 4: Circuit/Core
Prisoner Squats
Hip Raises
Hindu Pushups
Crunches
Body Rows
Leg Lifts
Farmers Walk
Cardio will be done on every day...
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oh and if anyone needs any help with nutrition or any form of workouts feel free to PM me or email me at [email protected]
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Thanks for checking in Deadbolt. Judging from your workout, I'd say you got a leg on most of us. Keep checking in, your input will be most helpful! Mike
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yea been into competative bodybuilding and training (myself and others) for some time now and love it! i love training for sports related the best but i love training others. to help someone achieve their goal is just amazing.
im harsh but im fair in the gym LOL ill take it easy on you guys!
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GOOD MORNING!!
Friday..
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
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yea they are a bit pricey but its well worth it in the long run...GNC runs sales from time to time and every once in awhile you can find them marked down or BOGO half off...good thread
Originally posted by Labs4me:
Newell38:
I'm about a week into my first bottle of the Mega Man Sport. GNC rep said the same thing. He said it was their best selling vitamin. Glad to hear I didn't get suckered- they aren't cheap!
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ttt
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Well made I made it through the weekend and stayed on my routine which is always a chore.Too much to do. Did lots of sit ups ,push ups and running.GO PACKERS!!!!
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Did a 3-D shoot on Saturday then did a 2 mile loop through the woods with the Lab. Light shoulder work on Sat. evening along with the regular bicep workout. 20 min. on the bike this evening. Back to the regular schedule tomorrow. I have to admit I was a bit over zealous the first few days.........I hurt all over! Good luck all! Mike
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ttt, stay at it guys!
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I lost 25 pounds in just over 40 days once in 2005. The first 40 days I was in Afghanistan humping a rucksack and 15 pound rifle.
That sucked.
Workouts dont seem so bad anymore......
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Russ, I believe I'll just stick with the bike and the weights! Let's try to keep this up at the top for awhile. Mike
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i forgot about this thread.......this stuff is pretty cool
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When I posted on Jan 9th, my goal was to lose 15#'s and weigh 200 on March 12 when I turned 48. I missed it by a pound. I weighed in at 201. So the next goal is to lose 10 more by Memeorial day.
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oyea well!!!.....
im 16
5'9
and weight in at 164lb!!
dont wanna brag but Im pretty beefy!!
lol
and I got that way using the p90x system, lost 15 pounds since christmas, and I'm gettin in better shape almost every day!
the p90x is a very good workout system for those who dont have a gym at thier house!
it works your cardio, builds strenthe and endurence and u gain alot of muscle which i like alot
you should check it out!
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I like this thread. I am 53yrs 6'2" 235lbs. I am up 15lbs from last elk season. Those holidays are kilers.Eat less and move more is right on.I am getting bsck into my routine which when in full swing consist of the following. I start with a two mile walk when I wake up ,before breakfast,then in the evening I get on the stairmaster for 20 minutes at level 12. I then swim, if the pool is not crowded 500 yards. I watch what I eat real close,during the time. Then when I get back from colorado I eat like a hog and get fat all over again. Last year was the first year I put the swimming into my program and it seemed to help more than any othe exercise. Good Luck.
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I was actually going to ask if I could start a similar thread.
It's funny how sometimes the answers to your questions appear right before your eye's, huh.....
First off, let me give you a little back ground...
I have always been the fat kid. When they posed me for my baby pictures, they had to prop me up because I had the ballance properties of a basket ball. I get fat watching people eat.
Back in 2004, I made a new years resilution to get my butt in shape. I started out (In January)weighing in at 334 pounds. :scared: Through diet and exercise I lost A LOT of weight. The 1st of August of 2004, I weighed in at a whopping 232 pounds. :scared: :scared: Thats right. I had lost 102 pounds.
Well things happen. I fell off the wagon. I work shift work, I travel a lot, McDonald's is easy, I have a lot of excuses. None of which are acceptable.
I don't know how it happened, but I mannaged to go almost 4 years without weighing myself. I new I was putting it back on, but I didn't realize how much. I figured I was somewhere in the 280 range. No big deal, right? So I gained 35 or 40 pounds back. I can loose that this summer, ba-hum-bug.
Well,...It was March 1st of 2008. Tucked away in the corner of a compressor building at work, I notice we have a fat guys worst nightmare. I had to manuver a few boxes and what not, but I'll be darned if we don't have bone-a-fide doctor office type scale. "Well, Todd.." I thought. "Wonder how much you weigh these days??" I zeroed the scale and was horified at what was staring back at me.
I purchased my own scale that very night to conferm what I already knew. I was back up to that dreaded 330 mark. :( That very night I went through my whole house and threw out every HO-HO, hot-pocket, instant burito, bag of sugur, etc.
Here it is (almost) 3 weeks later. I am currently 6'0" and weigh 316 pounds at 26 years young. 14 down, 86 more to go. :rolleyes:
I've tried a lot of different diets and such. Low carb, no sugar, and lot's of walking is the only thing that works for me.
I have done it before, I AM going to do it again.
I will give this post an update at least once every two weeks. If you don't see that I have updated, could somebody please P.M. me and ask me how I'm doing. I'm pretty motivated as it is, but it always helps to have somebody in your corner.
If you are struggling as I am, feel free to P.M. me. I would be happy to help motivate you!
Good luck, and thanks to all who contribute to this thread.
Todd
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GOOD JOB TO ALL! :saywhat: ;) ) will appreciate our efforts. Not to mention how much our own bodys will.
I should mention that 240 pounds is skinny for me. I'm really broad shouldered. I have a full 30" draw length, and the last time I tried I bench pressed 285 pounds.
Todd
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I got real motivated to work out on January 15thwhile lying in bedafter suffering a stroke. I was 5'6" 183 lbs with a pacemaker. I havelost 21lbs since then and have gained back most of my normal strength. Irish and I shot at the Three Trails shoot last Sunday. We made it through the entire course without losing any arrows., so we considered that a good round.
Cardio rehab goes like this:
one mile warm-up walk in 20 minutes
ten minutes of bicycle riding
ten minutes of stair stepper
fifteen minutes of weights
cool down period.
I am doing that three days per weekplus lifting dumbbells at home during my free time.
Seems to be working and I am motivated.
Lesson learned: Don't ignore the warning signsuntill it's too late.
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Originally posted by newell38:
i consume a good deal of protein and if you want to stay in shape and you live an active lifestyle YOU MUST TAKE VITAMINS!!! GNC mega men sport is the best multi-vitamin i have ever taken. i also take glucosimine-chondrotin to keep the joints lubricated. stretching is also very important as well as working out your legs. leg work outs will increase testosterone naturally throughout your body. as far as adding draw weight...i shoot righty and lefty. it balances out your back and shoulder muscles and i have found it really helps when you shoot heavier weight bows.....
Hate to call anyone out on here but I couldn't let this pass...you dont need to take a vitamine...eat properly with the right amout of nutrients and proper ones at that and you dont need any supplimental vitamins. I haven't taken a vitamine in 2 years and have been healthier then ever. A strict lifestyle with plenty of fruits/veggies complexe carbs and lean proteins has kept me going.
As for the legs yes working your legs is great being that its the larges muscle group (7 total) it releases the most testosteron and keeps the body going and supplied properly.
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I(Gene's son)lift weights for football.I'm 13,5'10(give or take a few)inches.I shoot 50# at 28 in.
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Hope everyone is kickin butt with their workouts!
Well my goals are progressing nicely one day at a time. Changed my routine up working so many hours a week its hard for me to keep a cut and dry routine but been doing it long enough I know what my body needs.
I've dropped 25 lbs and am currently 175lbs 5'5" 11% body fat. For the past 5 years I have done strictly competative bodybuilding and never cared much about my cardiovascular fitness (although I did it) and was strictly about size and shape. Well 2 years ago I competed in my last competition and came in at 224 lbs at 6% body fat. But due to a shoulder and knee injury I have lost alot of weight/size. I have decided to start training slowely for a 5k or mini triathalon. 5k is a good start for me and I'd like to get my running time much faster currently doing it in 29 minutes but I know I can do better.
After I achieve my goal I'll start training for another natural bodybuildng competition which should be a joy (sarcasm I always want to kill myself halfway through!)
Also I'm currently doing a scientific study about misconceptions in the diet world and what your body really needs vs what is though to be needed. The theory sounds great in my studies and I am participating as per the guidlines and so far its holding true! This person maybe on to something!
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To add to the great stuff above.
To keep on track whith those of us who need to loose weight it is very important to weight yourself every single day.
Keep the focus of where ya are and pressure to where you want to be.
If you stop for a few days or even a week, it's funny how you may find yourself gaining a few pounds back that ya lost.
Also after losing a certain amount of weight, you may find that yourself bouncing up and down a few pounds maybe even as much as 5 to 10#'s. It's time to change ya routine of lowering calorie intake and or up ya excercise.
As we get older we don't need the amount of calories we think we do.
Notice I did not say to eat less, you must eat regulary 4 to 5x' a day.
The hunger feeling will subside in a couple days once ya body get's use to the lower intake.
Probably save enough money for that new bow ya been lQQking at.
Sleep is the most important. Tevo the late shows ya just have to watch.
Keep on shaping up.. :thumbsup:
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I have lost 35 pounds since mid December. I still have another 41 pounds to go to reach my goal of 168 pounds. I do 40 minutes of cardio 6 times a week. I was doing 60 minutes of cardio 6 times a week, but I needed to make some changes to keep my body guessing. I have also started a strength training program 3 weeks ago. I am loosely following a plan from the book Building Strength and Stanima by Wayne Westcott. I am following the strength part of his program pretty close, but I am pushing myself much harder when it comes to cardio.
I am glad to see this thread back on the radar. I serves as a great motivator. Best of luck to all of you improving your fitness.
Todd, go for it buddy. I will be watching for your posts. If you need someone to lean on, I am here for you brother.
Shawn
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Down to 221 from 243. Going slow, but steady. Lost about 1&1/2 lbs a week on average. I started out not being able to really run at all, now I am going better than a mile!
-Charlie
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I have been following this thread and finally decided to post my routine as set forth by a licensed sports med athletic trainer etc so forth...
Thirty minutes cardio (elliptical or bike)
Then 3 circuits using weights than I can just get fifteen reps with good form in before failure
LEG PRESS
BENT OVER ROW
CHEST PRESS
PULL DOWN
SHOULDER PRESS
FRONT UPRIGHT ROW
LEG EXTENSION
BICEPS CURL
LEG CURL
TRICEPS EXT
REPEAT this circuit three times with 30 seconds rest between each exercise (keeps heart rate up)
At end of circuit two minutes rest and begin again.
I have dropped a ton of fat and gained some mass in the process. The total weight loss since the beginning of February has only been about five pounds but there has seriously been some significant muscle mass gain going on as well.
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My preferred form of weight loss and building strength is the KETTLEBELL. If these have already been mentioned my apologies but my 2 cents says they are the best bang for the buck. They come in a variety of weights from 8lbs to 120lbs. The amount of exercises that can be done with one weight is tremendous. Very easy to use, great cardio, cheaper than homegyms or gym memberships.
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BabaLoo,
We have a few kettlebells in the YMCA where I work out. Haven't used them yet.
Right now I do 30-40 minutes on the elyptical or treadmill (switch every other day)
Then I do a workout circuit for about 15 minutes. I also very the type of weight trainng excercises from day to day.
-Charlie
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Good on y'all! I'm beginning to get back into shape after four long years caring for my terminally ill dad. I'm 59, 6-2, 245, and will do about 40 mins of nordic walking every day after work. On the weekends, I'm riding either the road bike or the mtn bike for several hours. With a trashed knee from my marathoning days, I'm not able to run anymore, but the bike will work. I'm also using a bowflex three times/week for strength workouts after I walk. since I used to ski the biathlon, I'm attempting to get in shape to compete at the masters level next year, so my workouts are geared for that rather than hunting. Of course, my workouts include lots of hills, both lower and upper body, and of course, lots of shooting, both rifle and bow.
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Originally posted by Kingstaken:
To add to the great stuff above.
To keep on track whith those of us who need to loose weight it is very important to weight yourself every single day.
Keep the focus of where ya are and pressure to where you want to be.
If you stop for a few days or even a week, it's funny how you may find yourself gaining a few pounds back that ya lost.
Also after losing a certain amount of weight, you may find that yourself bouncing up and down a few pounds maybe even as much as 5 to 10#'s. It's time to change ya routine of lowering calorie intake and or up ya excercise.
As we get older we don't need the amount of calories we think we do.
Notice I did not say to eat less, you must eat regulary 4 to 5x' a day.
The hunger feeling will subside in a couple days once ya body get's use to the lower intake.
Probably save enough money for that new bow ya been lQQking at.
Sleep is the most important. Tevo the late shows ya just have to watch.
Keep on shaping up.. :thumbsup:
Actualy thats false...weight your self once a week ONLY...way yourself the same day each week first thing in the morning before you eat after you have gone to the bathroom. That will give your the closest number to your true weight. Your body can fluctuate up to 8lbs a week with simply water weight so weighing yourself every day will give you false readings.
Yes eat 4-6x a day small meals and judge your calorie intake by your BMR and how many cals you need in a day to survive factoring in RHR and and your activity level. I currently am eating 7x a day with working so much.
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One Month of proper diet and working out done, 26 pounds lost. 74 more to go. My goal is by August 1st.
Keep up the good work EVERYBODY!
Todd
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Glad to see a bumb here!
Had to cut to of my workouts out this week gotta plant 40+ 12ft tree's roughly 350lbs a piece thgen put a new fence up so I should get one heckuva workout with all that!
Diet slacked all week thus farbut next week I cut calories for 4 weeks then up them again to keep the metabolism guessing.
Here was my workout yesterday...
Chest/Bi's/Trap's:
DB Bench
40s*4
50s*4
60s*4
70s*4
80s*4
DB Inc Bench
45s*10
55s*10*2
Cable Fly
25s*10*3
DB Pullover
70*10
80*10
BB curl
70*10*3
Preacher Curl
50*10*2
DB Hammer Curl
35s*10*2
DB Curl Dropset
40s*4 drop 30s*8 drop 20s*13
HS Shrug
90*15
180*15
230*12
270*8 drop 180*15 drop 90*15
DB Shrug
75s*12*2
BB Shrug
135*15*2
Abs 150 reps
Cardio:
5 minute warm up
1 mile sprint @ 10m @ 90%MHR
1 mile run @ 80%MHR
30 min totaL treadmill time
3 mile total treamill distance
With my cals being lowered I kept my volume a little lower and just kicked up the intensity a bit with less rest intervals.
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I eat a pound of bacon for breakfast, have a dozen an half hot wings for lunch, then I drink my dinner.
38 years old, 6', 240lbs and still growing :help:
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If any one is interested I have a pdf file called "7 minute rotator cuff solution". It has all the exercises for rehabbing and strengthening your rotator cuff. ITs the bible on keeping your shoulders healthy. Just send me a pm if you want a copy. brian
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Just an update from my post in Jan. I've dropped 15#'s so far with eating healthy, down to 240 about 2#'s a week since I started. Shooting for 195# in the end. Hope to be there by fall. Can't believe how much the fifteen pounds has made a difference in how I feel. gonna start working outside moving 7 loads of dirt by hand and cutting 20-25 face cords of wood now that the weather's getting nicer. That should take care of excersise. Good luck everyone and stay focused you can do it.
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Well, I started eliminating bad foods in mid Jan. I eat a lot of brown rice and veggies now with a little baked or grilled chicken. I started at 206 and now weigh 168. My knees thank me daily.
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A very interesting thread indeed. I used to be a fitness fanatic: I rode a bike at least 50 miles daily and lifted weights for about 2 hours (bike racer). I also played competitive tennis, ran, boxed, martial arts, the whole shebang. Since I got married, got a real job, and had children, I quit everything; literally, I do nothing physical except my job, which is working with CNC machines. I have gained 50lbs since I got married, all of it fat. My kids now tease my about my "man-boobs!" I think this thread might give me enough incentive to at least start walking and doing some crunches. Thanks to everyone who offered some advice and encouragement, Paul.
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Can I ask a slightly off-topic question? I've developed shin splints. Hurt like the dickens and knocked me off my workouts. I've been icing them and eating ibuprofen like candy. Can anyone suggest good remedies/preventive measures? Thanks in advance!
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Up date from page 1. I started on Dec 1st and have increased my program slowly sence starting. Have gotten into the habit of eating right and now the junk i used to eat taste bad, like i only drink water now and a soda taste like syurp and is so sweet i cant drink it.
Day 1: arms and chest
Day 2: shoulders and upper back
Day 3: legs, abs and lower back
45 min elliptical after each daily work out
Day 4: rest
I have added a suprising amount of mussel mass and have lost 26 lbs.
I havent felt this good in years, im lighter on my feet and stamina has grown 3 fold.
This is a life style change for me as i will be working out and eating right for the rest of my life. I decided when i turned fifty last year that i was going to make the most of the next forty or fifty.
Ive got a lot of grand kids to play with and a lot of hunting left to do and come hell or high water im going to be in shape and healthy enough to enjoy all of it.
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I just found this thread, and it's right up my alley! All through high school and college I was very athletic, powerlifting/bodybuilding, playing football in high school and rugby in college, as well as training in mixed martial arts for a few years. I suffered an injury in 1999(broke a couple of ribs) and haven't been in shape since. I'm 35yo, 6'2" and got up to a whopping 325 lbs. last summer. I bought some weights and have been back training ever since. I work one bodypart each day and it takes around a half hour. I do ten total sets per body part for chest, back, shoulders, and legs, and eight sets for biceps and triceps. I've gained a good bit of muscle, but haven't lost much fat. I recently added 1/2 hour of fast walking every day and that's seems to be helping a lot, as well. I eat 5 or 6 small meals each day, and stay away from refined sugar and starches as much as possible. I'm also looking to start training in submission grappling again, which is the most physically demanding sport I've ever been involved in.
Thanks to all for the inspiration to keep this up, and good luck to all with their fitness goals!
Todd
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295 #'s as of this morning. Down from 330.
65 more to go by August 1st.
I have been on the Atkins and walking 4 miles a day on average 3 to 4 times a week.
I also cut out dinner but still eat breakfast, snak, and lunch.
I know the Atkins diet isn't the healthiest way to go, but if you are overweight, it sure makes you melt.
The hard part as with any diet is to keep the weight off.
I'm definately gonna kick the un-healthy foods from here on out. Keep the Cake eating to my B-Day, I've sworn off donuts, pie at thanks giving, and a cookie once every six months if I have been a good boy.
I hope eveybody is staying motivated. After all, hunting season is only 4 months away.
Good luck,
Todd
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Great thread! I responded to this a while back - happy to see it's still going. One thing I'll add: I know access to a pool can be difficult but swimming is one of the best full body workouts you can do!
Knife river: not sure if you've gotten rid of the shin splints yet: I used to get them all the time playing lacrosse on turf. They're the worst! My best advice is to start by examining your feet. Your arches and the type of shoes you wear can have a HUGE effect on this. You need to be wearing something that supports the the type of foot you have (high arch, low arch, flat, etc.)
A visit to the podiatrist may save you a ton of pain. Most shin, knee, back, etc..problems are rooted in how we walk and run. I learned this the hard way.
I hope this helped. I had a nasty back injury in college that ended my playing career so unfortunately I became very familiar with the roots of pain. I still experience discomfort on a daily basis due to my back.
Keep this going. There's some great info. being shared that we can all benefit from.
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Just wanted to say congrats. to all you guys and gals making the comittment. Making time for exercise and healthy living is hard in our fast paced society, but it will pay big, life-long dividends for you and your families.
:clapper: :clapper: :clapper:
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Been hitting the gym now for 3 weeks. I fell a lot better and my wind is coming back. The pounds aren't coming off very fast yet, but they will.
Dan
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Things have not been going well as far as me working out. I am fighting tendonitis in my left elbow and my weight training has pretty much come to a halt. Still biking and doing some hiking with the packframe + 25#. I try to rest it on the weekend but then it's back to work on Monday and the pain is back. I do believe it is gradually getting better and I am doing some therapy that seems to help. Until then it is pretty much cardio and lower body. Mike
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I've been at it pretty hard since last May.......I made the commitment to a complete lifestyle change. I just like hanging out in trees to much and if I'm not getting paid to run down a field and hit people for a living 6'3" 278lbs was just too much bulk.
I cut out all fast food, no burgers, dogs, pizza, fried anything. Also no pasta or potatoes.
I eat all I want of lean meats vegetables and fruit. drink tons of water and workout 4-5 nights a week for only about 1/2hr to 45 minutes.
since starting last May 31st I am down 63lbs, and probbaly stacked on another 6-8lbs of muscle. My % of bodyfat dropped from the low to mid 20's down to 17% right now at 218lbs.
I'm now within 10lbs of my college graduation weight on a bigger frame. I feel like a million bucks, can run 2.5 miles 3 nights a week and can climb trees again like an overgrown squirrel.
All I can say to you guys who keep putting it off.......if not now, when?
You need to bite the bullet, and be disciplined.
Trust me the first 2 weeks SUCK. There is no 2 ways about it but a funny thing happens when you break that threshold. You start to see some gains, you start to get over the hunger and cravings as you body learns to eat right.
You start to feel guilty if you DON'T exercise or eat good, and as your strength to weight ratio starts to climb everything snowballs and you WANT to keep going because you don't want to waste each new day your dedicated to it.
Get through the first 2 weeks and your home free.
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KARATE IS A GOOD ALL AROUND WORKOUT IT WORKS ALL YOUR MUSCLES IT RELIEVES TENSION AND STRESS,WHICH KEEPS YOU FROM LOSING WEIGHT,IT IMPROVES STAMINA AND HELPS YOU REGULATE YOUR BREATHING AND GETS MORE OXYGEN TO YOUR MUSLES TO HELP THEM FORM AND TONE AND STRENGTHEN BETTER.YOU CAN USUALLY GO TO ALOCAL REC CENTER OR YMCA AND DO A CLASS OR 2 A WEEK FOR 25 DOLLARS A MONTH AND FOR THE FOR THE MENTAL AND PHYSICAL BENEFITS YOU GET FROM IT ITS WORTH IT.COMPARE TO A PERSONAL FITNESS TRAINER -ONE SEESION ?$40.OO AND UP AN HOUR> AND ITS FUN FOR ALL AGES AND NOT TO MENTION YOU GET AGREAT NIGHTS SLEEP!!!!!!!
DANNY
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40 down, 60 more to go.
Walk, walk, and more walking.
I throw in a treadmill walk every now and then.
I've been walking a pretty good vertical incline for a mile then turn around and walk that virticle mile back to the truck.
290lbs and counting.
Todd
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280 and falling. 50 down 50 more!!!
My feet have had a major grudge against the treadmill lately. Lot's and lot's of walking.
How is everybody else doing?
Todd
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Lost 17 pounds in the previous 5 weeks, but gained a few back the last week or so. Been trying to get into the woods for a 1.5 to 2 hours hike everyday now. Try to keep up a 4 MPH pace. Would like to throw some light jogging into the mix, but a persistant bad ankle prohibits me from doing so.
Next I have to fugure out how to get into the wieght room on a daily basis, but has been hard with all the other projects and work always interfering with exercise and having other fun.
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Todd and Greg....sounds like you guys are doing very well. I still have 20# to go, but just keeping up with the yard work the wife has planned for me may get me there! Mike
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Regular exercise will keep you active till planting season. The older you get the easier it is to get out of shape & harder to get back in. No need for anything elaborate as long as proper muscle groups are extended for suffucient duration, 20-30 minutes daily, on top of your regular daily routine. Combining both aerobic & anaerobic, such as lifting weights while riding a stationary bike, will kill 2 birds with one stone. Walking, bicycle, shooting your bow, etc. all will keep muscle groups active which is the key to staying fit by burning calories and oxygenating blood cells. Mix & match exercise preferences to fit your schedule. Situps in front of the TV maybe? Leo, out west, shoots an 80# longbow daily and he's 72 years old! Diet is also very important. Reduce fats and salt. Do not eat after a scheduled time (earlier the better) at night. Allow yourself dinner at "X" time and that's it. No late snacks. I've seen folks lose over forty pounds just by doing this one simple thing. Great thread! Stay healthy.
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(http://i236.photobucket.com/albums/ff241/waiting4fall/default.jpg)
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Very intersting thread. First time I saw it. Cant believe it went 10 pages without me seein it.
I have worked with weights for several years. I HATE cardio and I mean hate it. I dont bench, I only use dumbbells. I do use several machines and at this point I am in fair shape. A couple years ago I was sporting a six pack...still got it but its hiding. Just a few days ago I started my "cut diet". I can loose about 10-15 pounds a fat in a month. I cut the breads almost completely out except I eat oatmeal every morning with about 4 eggs cooked in the microwave. No dairy -take calcium, No beer. Lots of protein in shakes, tuna, and lean meat. No pizza...killin me. Drink lots of water all day. Lift heavy 3 times a week, light 2 times with 2 rest days. Right now I am at 202. I want to be around 190 come huntin season.
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glad to see its still going!
im holding steady at 175 haven't lost much just sorta stuck now...been cutting for 9 months so I had to give it a little break. So I upped the calories for the past week or so and was off my diet on purpose.
Starting monday its back to the cut but I will up my water intake and also cut all dairy out. I'll just add another boiled veggi/chicken dinner to my meals instead of my dairy to make up the cals.
Also fighting this blow shoulder...I think its time for surgery!!
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5days a week at the gym,lifting,and do cardio 3-4 of those days as well.
I eat 6 clean meals a day,no junk.Closely watch my calorie intake,as well as my macros.Right now I'm eating 40/40/20,40%protien,40%fat,20%carbs at every meal.I take mega mens fron GNC as well as a joint supp.
I also take some pre-workout supp. but I change them right regular.
Right now 36 years old, at 173# @5'8" around 8%BF.back in March I was at 6%BF but,I got a little lax on my routine around turkey season.
In the 2007 spring turkey season I went to hunt with a buddy of mine in the mountains of VA.At this time I was a whopping 200#,and more out of shape than I thought.Those mountains kicked my rump.I was also on BP and cholesterol medication.After I got back from that hunt I changed my lifestyle.And dropped to 164# by just changing the way I eat,to close to the way I eat now,exept I didn't watch my macros then.After getting down to 164 I decided to get my rump in shape,and started hitting the gym which lead me to where I am today.Which is off of all the meds,and my BP and cholesterol are great!Did I mention I feel good!
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I been working out for a little over 3 years. when I started I could only run about 500 yards. now I run different amounts 3 to 7 miles mostly. one month last fall before hunting season I ran 12 miles 3 different times. when I started I was 213 now I stay around 182 to 184.
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Im 15 years old and a freshman in highschool. I dropped about 40lbs in about 3 months. I went from 180 in Aug. to 143 in Nov. Im a big football, wrestler so I had to cut weight. But it wasn't as hard as I thought it would be. The dieting was very relaxing and I felt great. I would do a workout that my coach devsied for us, then I would go home, do homework, put on 12lbs of insultaed hunting clothes and run 3 miles.
Right now I'm trying to actually gain weight so anyone with un-needed weight, give me a holler ;)
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I run 3-4 miles 3 days a week. I'm running a half marathon June 28th, so I will run 3-5 miles 2 days a week and run 8 miles twice before the race. In between running days, I do some strength training. I'm 41 years of age.
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I do a kickbutt core routine (Mark Verstegen's Core Essentials--look on Amazon) with some Crossfit exercises three days a week, cardio with some quick, intense weights on the two off days, and do something active at least one day on the weekend. Starting in mid-summer when running the dog I begin to carry a weighted pack up a steep ridge behind my house about 2x a week, working up to 80 or 100 lbs. to build the stabilizers and get ready for packing meat. All this makes a tremendous difference with intelligent but not crazy eating, some beer and red wine, but stress still makes me feel tired and grim. Haven't quite whipped that one yet...too little time with the kids, hunting, and friends, and a little too much work for the last couple of years (~50-60 hours). What a difference 10% or 15% less work would make...Missing a workout adds to my stress at this point, and happily there's a gym a few minutes from work for a late afternoon break on the longer days. 6'0, 165-170.
One thing to keep in mind is that joints, ligaments, and tendons toughen more slowly than muscle. Give them some time. I have pretty crappy joints from various injuries and age (I'm 51), and if any of you fitness gurus want to weigh in on joint conditioning I'd be grateful.
To a large degree health (and, for that matter, much of happiness) is a choice you make repeatedly, to the point it becomes a habit. For what it's worth, I really admire you guys who are forming new habits. Doesn't take long, but it takes some perspective and discipline.
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This is some good stuff, thanks all
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60 down, 40 more. I was 270 this morning. So close yet so far away.
I must admit that box of jelly filled with sprinkle donuts sure looked good sitting on the table at work. I grabbed one......smelled it.....gentley corresed it, checking for firmness... I even went so far as to kiss it.....
I then threw that dirty temptress in the rubbish bin along with all the other donuts. They don't look so good anymore, but man what a temptation those rascals are.........
I think I'm going to go BBQ my elk steaks now.....
Todd
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pedometers are a great motivational tool. My wife and I both carry one every day and compare our steps at the end of the day. I've heard that you should walk at least 10,000 steps a day. My pedometer (bought at cvs for 16.00 bucks) records steps, moderate steps, milage and calories burned.
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Cigar smoking has helped me
http://www.youtube.com/watch?v=oWQKGoRg1CU&feature=related
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no fried foods, little red meat, veggies all the time, fruit between meals, no sugar-NO sugar, no alcohol
Exercise daily even if it is just getting your crunches and pushups. Run if you can. I'm up for a hip replacement soon.
Out here, that last hill you don't climb is the one that no one else hunting. You have to be able to kick that last hill!
60years old 170# but only 67 inches tall
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red meat is good for you,high in protein. Especially wild game,as it is leaner meat.With beef you just have to be a tad selective on the cut.
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I am looking forward to my first elk hunting trip in Colorado in September. I am 44 years old, weigh 170-175 at 5'7". My biggest concern is belly fat and I don't practice a great diet sometimes, as my wife loves to cook, and I love to eat. But I do at least try to get some vigorious training, here's what an average week looks like,when I am NOT having to travel 1,000+ miles per week with my job...
I try to incorporate good old fashioned circuit training 2-3 times per week at the gym as follows:
Bench Press - 140X12 set 1, 210x8 set 2, then back to 140x12 (3 sets with only 2-30 seconds rest between sets)
Bicep Curls - 25x12 (each arm) 2 sets
Seated Row - 130-140 X 2 sets
Lat Pulldown - 110 X 2 sets
Tricep Extensions - 130x2 sets
Pull-Ups - 2 sets of 10-12 or max out
Push-Ups - 2 set of 20 or max out
Core moves - 2 sets of back extension, leg raises, etc.
Standing Flys - 100x2 sets
Seated Bench Press - 170 x 2 sets
Crunches - 2 sets of 25 Bicycle crunch 25X2
Seated trunk twists - with 10 lbs medicine ball x 100
I usually compliment this with a 1-2 mile run for cardio conditioning from my house to the gym and back, this also helps me get warmed up.
A couple of days per week I try to run 5-6 miles at about a 9-minute clip. Remember to stretch AFTER all work-out, hitting the major muscle groups that you are working out that day!
I have blended some of my old Marine Corps boot camp training with some of the new stuff I learned from a personal trainer I hired for a few sessions (well worth the $$ he charged me).
Also check out this complete core routine, go to MensHealth.com/marines
Think that several folks have hit the head of the nail that you need to be CONSISTENT and try to get something that you ENJOY and will stick with on an ongoing basis.
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Heya guys hope everyone is staying on track!!!
I have been hittin it pretty hard in the gym almost at my goal still got a bit more to go. Just re-tested myself on my personal bests in the gym and here ia the workout i just finished...hope you guys are doing well!
Full body routine:
Rack Deadlift
135*3
185*2
225*1
275*1
315*1
365*1
385*1
405*1 PR!!!
Sumo Squat
135*3
185*2
225*2
275*1
315*1
335*1
355*1
375*1 PR!!!
DB Bench
30s*4
45s*3
60s*2
75s*2
85s*2 PR!!!
~~post shoulder injury and being that it will never get better this is my new PR
BB Bench
135*4
165*2
185*1
205*1
BB Row
3*135*10
DB Milt Press
3*45s*12
Leg Ext
3*100*12
Cable X Over
3*50s*20
EZ Bar Curl
3*60*12
DB Side Lateral
4*20s*12
Pushdown
3*120*20
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Here's mine:
2snnh=eyt
3edg=hji+gh
63!!!
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Biggie, now don't over do it! As we get older, we need to pace ourselves>>>------------->Mike :bigsmyl:
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The exercise room at the fire house is right beside my office, so it is easy to workout and find the time. I run 8 miles a week running two day a week but might do 5 one day 3 the net?? however it hits me. Hit weights other days of week, I dont even keep up with it anymore as far as weights and things go, just keep a routine and keep adding weight till I cant lift it or crunch it.
I have sene both sides spectrum, old country folk live forever and most I know wont cook without a pound or two of lard. Olympic runners have dropped dead of heart attacks. I will take my chances and say that working out is better for ya! For us all, especially for FFs, and MUCH more especially with a track record of heart disease in my family.
Great post guys, awesome
Jason
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Biggie YOUR THAT OLD!!!!!! :knothead:
J