The get in better shape thread 06/01to 12/31/12

damn it thanks shaka

My goals are to have a faster paddle surfing mine is so slow and i want to be able to paddle longer. I am going to start going more pull up and push up but i might have to start lifting.
Then I want to climb half done again this summer. I have been playing indoor soccer, and frisbee to get in shape for that.

Originally posted by craigalicious Originally posted by ShredBettyZoe *1)can ppl suggest some good stretches? *2)I need to find a lower ab workout that I like. 1. for snowboarding you want to make sure you stretch your legs obviously, but also your hips.  unfortunately if you want a really good hip stretch, you need a partner.  there's not a whole lot you can do for your hips without a partner, to get a really good stretch anyway. 2. have you tried hanging leg raises?  i like those for lower abs.  does a really good job of working them too.

wow I totally didn't see this post easier!
Theres 2 girls who usually work out with me, so if I needed a partner im sure one of them would help me stretch. we don't always go to the gym at the same time though, we all have hectic scheduales.
and yea I've tried the lower leg raises. I dont really enjoy them... maybe I should try them again, and just keep at it. thanks :-)

Originally posted by tendafoot94 mentabolism

Lol :-)

Originally posted by konakid I am currently at 21% body fat from my caliper, so my goal is to get back down to at least 12%, Currently I have a pretty strict diet as well as workout 3 days a week and do cardio 3 days as well.  So far I have lost 13 lbs in 3 week. I eat 6 small meals a day, and drink alot of water.  As for workout routine I do Mon and Fri: Chest, Tris, Abs and Wed: Back, Bis, and Legs It was hard to get motivated again, but I read the book Burn the Fat, Feed the Muscle by Tom Venuto and it was amazing.  Its a great buy and if anyone wants it, I have it on PDF as well, just PM me

All right, here we go


I'm going to be doing the Riptoe Regime:

Workout A:
3x5 squat
3x5 bench press
1x5 deadlifts
2x8 dips (or tricep extensions, etc)

Workout B:
3x5 squat
3x5 Standing military press
3x5 Pendlay rows
2x8 chinups

Alternate workouts every other day, so Monday, wednesday, Friday.....etc.  Increase weight by 2.5 percent each week, more if possible.  I'll jump rope after each workout and try and work in two spin classes a week.  The spin classes are totally against the program, but I need the cardio work right now as well.  Jumpig rope would be better for gains though, and also increase quickness and footspeed.

For those who don't know about Mark Riptoe, and the Starting Strength program, AKA "Riptoe Workout"  Read up on it here, its an awesome start for those wanting to gain strength fast that are starting from zero.  Every time I get back into training, I do 12 weeks of this.  After that, I modify my workout regime quite a bit.  Working on my diet plan this weekend (I'm strict about this part) and will start hitting the weights probably Sunday and will post starting stats and before photos for all of your enjoyment

Check out Riptoe here:  http://forum.bodybuilding.com/showthread.php?t=998224

Zoe, here's some hip stretches.  I do the first 2.

http://video.about.com/exercise/hip-streches.htm

For the guys:  this chick is a total cougar/puma(can't tell her age from the video), so you mind as well check it out

Originally posted by xxsweet_jen24xx It's hard with Brent because he doesn't want to change the way he eats to help me.

What a terrible husband! 

Damn, you need to eat a whole cow or something bro.  

Originally posted by rzero body fat percentage isn't my problem, i'm way too small!   6' 6" 160lbs   I need to bulk up, we'll see how this goes thru december with muscle weight increase

any ladies interested in a great at home mini-workout.. try frog squats. those things are awesome!

so anyone got some tips for someone like me who is super busy and too poor to go to gym so they can build up their legs and a little endurance aswell as some upper body stuff to loose some of my puppy fat and man boobs?

i just biked 15 miles through san joseyesterday, it was awesome! im feeling it today though.. but  i def wanna keep it up. if anybody else is in san jose and wants to join.. they do it monthly, its a huge bike ride with literally hundreds of bikers, plenty of fun.

so did my body fat calculations this morning, down 1.35% in fat but gained 4 lbs this week.  Moral of the story, if you are doing weight loss don't try a mass building workout, I mainly did it to show off this week, and I'm not complaining about gaining 4 lbs of muscle, but its not losing weight.

Here's my moderate workout for right now:

Mon and Thur:
3 sets of 8-12, if 12 move up in weight next time
Flath bench press
Incline Dumbell flyes
Seated dumbell overhead press
Side lateral raises
Tricep pushdowns
overhead tri extensions
crunches
reverse crunches
*for crunches i do more reps but still 3 sets, for reps usually do 5 after it starts to burn really bad

Wed:
Leg press
Leg extension
Leg curl
Lower back extension
Cable rows
Barbell curls
Seated alternating dubmell curls
Standing calf raises
Seated calf machine

^^^You have to have your body fat measured.  You can have it done by the pinch test or the buoyancy test.  They can also send an electromagnetic charge through your body to measure it.  The pinch test is the easiest.

I trained at a gym downtown chicago for many years and still see a couple clients a month in-home.  (ACE and ISSA certified)

Originally posted by craigalicious Zoe, here's some hip stretches.  I do the first 2. http://video.about.com/exercise/hip-streches.htm For the guys:  this chick is a total cougar/puma(can't tell her age from the video), so you mind as well check it out

I do that 2nd stretch already... just not on a mat... hahaha

Originally posted by choi Originally posted by heischjr ^^^You have to have your body fat measured.  You can have it done by the pinch test or the buoyancy test.  They can also send an electromagnetic charge through your body to measure it.  The pinch test is the easiest. the electromagnet charge is not at all acurate. i would go for the pinch test

The "caliper" test(pinch) is +/-4% accuracy in either direction.  Alot of this is dependent on who does the test and what 3 areas are measured(this differs from male to female)

Originally posted by craigalicious Originally posted by xxsweet_jen24xx Originally posted by ShredBettyZoe Originally posted by craigalicious Zoe, here's some hip stretches.  I do the first 2. http://video.about.com/exercise/hip-streches.htm For the guys:  this chick is a total cougar/puma(can't tell her age from the video), so you mind as well check it out I do that 2nd stretch already... just not on a mat... hahaha   I never thought of it as a stretch before, hahaha... you girls are dirty...keep it up

well somethings definitely getting stretched

Originally posted by heischjr Originally posted by Jarryd so anyone got some tips for someone like me who is super busy and too poor to go to gym so they can build up their legs and a little endurance aswell as some upper body stuff to loose some of my puppy fat and man boobs?   Start out doing a circuit workout using your body weight that will take like 15 minutes.  Start out doing 15-20 reps each without rest in between exercise.  After a few weeks you can do each exercise to failure.  Here is what I suggest:   squats push ups lunges up downs - for a little cardio planks -  for 30 seconds to work your core   Do that whole routine without rest between exercises.  After you have done it once, rest 1-2 minutes, and do it again.  Do this 3-4 times depending on how you feel.   After a few weeks you can start doing some different exercises if you are able to get a set of dumbells so you can work your back, arms, and shoulders.   I hope this helps.

okay i dont care if i look stupid but what are up downs and planks?

ill start with this sounds good! thanks

i have some dumbells lyign around somewhere any ideas for them?


thanks tons

thanks ill add the in tomorrow

did 10mins on my mums old tred mill then lunges, squats and pushups

any tips on diet anyone when you are trying to loose weight and tone up but noting extreme like body builder stuff

its one thing to say eat right

but what is right?

Had to take Thursday and Friday off from the gym to paint my house.  I am headed in there for at least 1.5 hours today.  I have my first PT session tomorrow.  

I've been lifting a lot in the last 3-4 months.  My goal is to just stick with it and hopefully get my bench max to about 260 by the end of the summer  (im at 225 now).

Originally posted by ridesnowboarder I've been lifting a lot in the last 3-4 months.  My goal is to just stick with it and hopefully get my bench max to about 260 by the end of the summer  (im at 225 now).

Going to be pretty tough to add 35lbs to your max in the next 2 months unless you get after it hard, or take some serious supplements. 

I am not trying to discourage you in fact I hope you achieve your goal.  Just don't be upset if you don't quite reach it.  Part of the issue is you are about to plateau.  If you have been after it hard for 3-4 months you are due for a plateau.  Switch up your routine a lot and that should help.  Also if you haven't been doing dumbbell presses start doing them.  That will help with your bar bench a ton.

He lives!!!!!!!!!!!  Yes, I am confused and shocked by your return from the dead.  I'll get my before pics up in a few days.

Regarding your wrist, speak with Bru', he knows all kinds of things to do with it as a result of his masturbation injury earlier this year. 

Originally posted by evernod i can't believe i read through this whole thread. i think the image of Shakanegger that kept popping in my head kept me going. so, not only am i poor as hell (i had to freeze my gym membership for a few months), but i don't think my wrist healed quite right after i broke it on day 1 of 1 of my amazing 08-09 season. i know the doctor said it would be a while before i had all my strength back, but my unemployed, uninsured ass couldn't go to physical therapy to learn any fancy wrist exercises. suggestions? (oh, and hello to anyone that is confused or in shock by my return from the dead)