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  2. #32
    yugurt's Avatar
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    I don't exercise in any way. What i do though is take walks and bicycle everywhere i go. I find it hard to enjoy any sport i have tried so far. I have tried orientating don't actually know what the english word is but you run in the forest to different points and then take stamps. I have also tried football and some other stuff. I like bicycling but there is no clubs in my area and it's hard to keep it fun alone. Atm im into archery and im thinking about joining a club. Hopefully i like it enough to stay in it and not quit after a season. Give me some tips on sports maybe?

  3. #33
    'Bruno's Avatar
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    Quote Originally Posted by Lychaeus View Post
    I've been working out for a couple years now. I'm about 16 and went from 240lbs to 180lbs in a years time doing cardio and lifting. Here's my usual routine (too lazy to use BB Codes on my phone)

    Monday : (Quads)
    20-30min elliptical warmup, interval 12 to 20 resistant
    - 4 sets, 12-15 reps squats
    - 4 sets, 12-15 reps leg extensions
    - 2 sets, 20 step weighted lunges
    - 4 sets, 12-15 reps leg press

    Tuesday : (Biceps and Abs)
    20min stair climb
    - 3 sets, 12-15 reps bar curls (biceps)
    - 3 sets, 10-12 reps close-grip pulldowns
    - 4 sets, 12 reps hammerhead curls
    - 4 sets, 12 reps barbell curls
    - 2 sets, 15 reps closegrip pulldowns

    - 2 sets, 30 situps
    - 2 sets, 30 otters (for abs)
    - 2 sets, 10-12 reverse situps
    - 3 sets, 30 second elbow planks


    Wednesday: (Full Back)
    20min elliptical, 12 to 15 resistant intervals
    - 6 sets, 5 reps deadlifts
    - 3 sets, 12-15 reps lat pulldowns
    - 2 sets, 10 reps sets pullups
    - 3 sets, 12-15 reps closegrip pulldowns
    - 3 sets, 10-15 reps closegrip cable seated row
    - 3 sets, 15 reps one-arm rows
    - 3 sets, 10-12 reps t-bar row
    - 4 sets, 15 reps shrugs

    - 2 sets, 30 situps
    - 2 sets, 30 otters (for abs)
    - 2 sets, 10-12 reverse situps
    - 3 sets, 30 second elbow planks

    Thursday: (Triceps and Shoulders)
    15min stairclimbers
    - 1 set, as many as possible diamond pushups- 4 sets, 12-15 reps closegrip bench press
    - 2 sets, 10-12 reps bench press
    - 4 sets, 12-15 reps skull crushers
    - 2 sets, 10-12 reps lying one-arm extension
    - 2 sets, 10-12 reps standing tricep extension
    - 4 sets, 12-15 cable-rope tricep pushdown
    - 3 sets, 10-12 reps assisted/no assist dip

    - 2 sets, 10-15 reps military press
    - 2 sets, 10-15 reps behind-neck press
    - 3 sets, 10-15 reps seated shoulder press
    - 3 sets, 10-12 reps arnold press
    - 4 sets, 10-12 reps standing up-down fly
    - 4 sets, 10-12 reps front raise

    Friday: (Chest and Abs)
    - 1 set, as many as possible pushups- 5 sets, 10-15 reps bench press
    - 2 sets, 10-12 reps declined press
    - 4 sets, 12-15 reps fly
    - 2 sets, 8-10 reps dips
    - 2 sets, 8-10 reps

    - 2 sets, 30 situps
    - 2 sets, 30 otters (for abs)
    - 2 sets, 10-12 reverse situps
    - 3 sets, 30 second elbow planks

    Saturday: (Hamstrings, Glutes, Calves)
    30min elliptical 8-10 resistance interval- 4 sets, 12-15 reps machine leg curls
    - 3 sets, 10-15 reps back raise
    - 3 sets, 10-15 reps machine leg press

    - 4 sets, 12-15 reps machine glute kickback
    - 4 sets, 12-15 reps machine hip extension
    - 3 sets, side lunges

    - 4 sets, 12-15 reps calf raise
    - 2 sets, 12-15 reps standing calf raise

    Sunday: (Abs and Full Cardio)
    Full Cardio - 30min max resistant elliptical, 30min stair climbers, 2 sets of 10 burpees, 2 sets of 10 mountain climbers, 1 mile jog
    Abs - 30min elliptical 15-20 resistance interval

    - 2 sets, 10 reps hanging leg raise
    - 2 sets, 15 reps kneeling cable crunch
    - 4 sets, 45 second planks
    - 4 sets, 6 reps pulse ups
    - 4 sets, 40 crunches (2 twist, 2 regular)
    - 4 sets, 40 otters
    - 4 sets, 15 weighted side bends
    Shouldn't you take a few days off to rest?

    I dunno, but people tend telling me not to workout every day. For example I need to take a break of 72hours from day 1 routine to the day 3 routine.

    Still i'm in to gain weight since the begging..
    Last edited by 'Bruno; 05-20-2013 at 09:53 AM.
    Light travels faster than sound. That's why most people seem bright until you hear them speak.

  4. #34
    Dreamer.JR's Avatar
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    don't work out, but I'm on my way to the next Hot Sauce

  5. #35
    Lychaeus's Avatar
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    Quote Originally Posted by 'Bruno View Post


    Shouldn't you take a few days off to rest?

    I dunno, but people tend telling me not to workout every day. For example I need to take a break of 72hours from day 1 routine to the day 3 routine.

    Still i'm in to gain weight since the begging..
    Working out every day is fine as long as you don't work out the same exact muscles, or if you modulate the intensity of your workout. This is just from what I've learned, and it has been working greatly for me. If you were to powerlift (tons of sets and reps with little rests), you'd want to work out say every other day.

    I also take supplements for extra protein. One scoop of Optimum whey in the morning, one scoop post-workout, and one scoop of casein before bed, with one CLA 1250 every meal.

  6. #36
    Ghost's Avatar
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    I work out now and then, don't have that much spare time on my hands after school, probably really gonna hit the gym during summer though.



    My games;

    x

  7. #37
    'Bruno's Avatar
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    Quote Originally Posted by Lychaeus View Post
    Working out every day is fine as long as you don't work out the same exact muscles, or if you modulate the intensity of your workout. This is just from what I've learned, and it has been working greatly for me. If you were to powerlift (tons of sets and reps with little rests), you'd want to work out say every other day.

    I also take supplements for extra protein. One scoop of Optimum whey in the morning, one scoop post-workout, and one scoop of casein before bed, with one CLA 1250 every meal.
    I see, I am currently only hiting the gym 3/4 times a week. Should get there more.. but not enough time... :|

    I tend to drink 1 scoop of whey in the morning together with a banana and oat in powder (is that even the name?), and a scoop of whey post-workout. Nothing at night really.. :\
    Light travels faster than sound. That's why most people seem bright until you hear them speak.

  8. #38
    FeelTheHeat's Avatar
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    Quote Originally Posted by Lychaeus View Post
    All done! I added some things into the workouts I posted as well, because I forgot them.

    You're in football too :O
    What position.

  9. #39
    Lychaeus's Avatar
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    Quote Originally Posted by 'Bruno View Post


    I see, I am currently only hiting the gym 3/4 times a week. Should get there more.. but not enough time... :|

    I tend to drink 1 scoop of whey in the morning together with a banana and oat in powder (is that even the name?), and a scoop of whey post-workout. Nothing at night really.. :\
    How long do you go to the gym for? I could write you up a workout so you could get in every muscle each week, if you want!

    Quote Originally Posted by FeelTheHeat View Post



    You're in football too :O
    What position.
    Yeah, I love football... Linebacker. It'd be nice to be a Fullback, though I don't have the time to play anymore. I'd be a wide receiver, if I was a little faster. Last year, my 50 was 7 seconds while my mile was 11:28. This year, my max 50 was 6.2 and I have a record mile time for 7:32.

  10. #40
    Xiolest's Avatar
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    1 hour everyday of doing some random exercise. (Everyday is different)

  11. #41
    FeelTheHeat's Avatar
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    Quote Originally Posted by Lychaeus View Post
    How long do you go to the gym for? I could write you up a workout so you could get in every muscle each week, if you want!



    Yeah, I love football... Linebacker. It'd be nice to be a Fullback, though I don't have the time to play anymore. I'd be a wide receiver, if I was a little faster. Last year, my 50 was 7 seconds while my mile was 11:28. This year, my max 50 was 6.2 and I have a record mile time for 7:32.
    Dang nice.
    My mile is 8:00 flat.
    But my 40 is about 5.8.
    I play TE.
    And I would like to stay in that position.

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