2008 workout thread!!

[buckster]

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.

[Deadbolt]

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

[Biggie Hoffman]

Here's mine:

2snnh=eyt

3edg=hji+gh

63!!!

[Mike Bolin]

Biggie, now don't over do it! As we get older, we need to pace ourselves>>>------------->Mike  

[J-dog]

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

[J-dog]

Biggie YOUR THAT OLD!!!!!!    

J