2008 workout thread!!

[BMG]

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.

[buckeye_hunter]

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

[Angus]

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.

[Deadbolt]

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..    

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.

[just_a_hunter]

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

[Deadbolt]

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.

[Chuck_Delsandro]

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    

[BMG]

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

[ghost rob]

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.

[BubbaScott]

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.

[Diamond Paul]

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.

[knife river]

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!

[wtpops]

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.

[Todd Robbins]

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

[just_a_hunter]

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

[Longbow rookie]

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.

[Fritz]

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.
         

[One eye]

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

[Mike Bolin]

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

[Matt / PA]

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.