Nutrition and Exercise

[wasabi622]

Well, I just got back from the gym, and I thought I'd share my workout and see what you guys think:

4x8 Dumbbell Chest Press
4x7 Lateral Raises
4x7 Front Lateral Raises
4x8 Dumbbell Chest Fly
3x10 Bicep curls with bar (3 half way up, 3 half way down, 4 all the way up and down)
3x8 Dumbbell shoulder press

100 Sit-Ups

50 Sit-Ups
50 Crunches
50 Leg Lifts
30 Leg Lift, Tuck and Raise
30 Left cross over twist
30 Right cross over twist
(Above set repeated 3 times)

30 Leg tuck + Crunch
(Kind of hard to explain what it is, but it's when you do a leg tuck, aka a reverse crunch, while at the same time, doing a crunch. So you lay flat on the ground, then you bend your knees, while keeping your shins parallel to the ground, and bring them to your chest as you lift your chest off the ground and lift them towards your knees.. if that makes any sense! )

Then right after, I had a protein powder mix, and now I'm eating some Kashi bars(good source of good carbohydrates) and drinking lots of water. Gotta resupply the body!

Originally Posted by Brent

lmaooo. this now becomes a pic thread wtf

NO. Please guys, I have a genuine interest in keeping this thread going. Pictures are really helpful with this topic, but lets not get crazy and off topic about it. Pretty please?

[TheBarrett]

I can't do sit ups unless I have a mat.
I think I have a slightly larger "tailbone" that hurts when I go above 85 degrees .
Crunches though no problem.

I have a new goal of 600 push ups a day.
10 every 10 minutes. 60 every hour, over 10 hours.

[wasabi622]

Sit-ups are actually not that good for you, but seeing as how we do sit-ups quite frequently in the Army, I figured I'd do them regardless.

The 600 push ups is a great goal! But I just want to offer this bit of advice.
A key aspect of working out is intensity, and though 600 push ups is an excellent workout, doing them over a spread of 10 hours isn't that beneficial. Unless of course, you're doing some sort of other workout in between each set of push ups.

That's just what I think though! You know your body much much better than I do.

[TheBarrett]

I suck at reps.
Only because I get bored easily.
That's why I b-boy, it's an exercise that you can do forever without really getting bored.

I don't even try running treadmills anymore, unless I have my own program on the tv, otherwise it's boring.

5 of those hours will probably end up me doing something active, the other 5, just to keep me from falling asleep.
My triceps need work, I have no quarrel about my legs though, my legs, like many others, are naturally toughened.

[wasabi622]

Hahaa, I guess in that case, rather then definition and endurance, you should go for strength building! Just do low reps(3-5) of really high weight. I find that I'm just a bit too small to do that comfortably.

Heck B-Boying is an excellent workout from what I've seen! I myself have never done it, but from what I've seen, seems like its own intense workout.

I generally find that when I work out, I work out my upper body more than anything. I mean, I run often, and do Taekwondo, so my lower body is fine as it is.

Some good tricep workouts that I do without weights are dips, close arm push ups, and push ups on my fist.

[TheBarrett]

Originally Posted by wasabi622

Hahaa, I guess in that case, rather then definition and endurance, you should go for strength building! Just do low reps(3-5) of really high weight. I find that I'm just a bit too small to do that comfortably.

Heck B-Boying is an excellent workout from what I've seen! I myself have never done it, but from what I've seen, seems like its own intense workout.

I generally find that when I work out, I work out my upper body more than anything. I mean, I run often, and do Taekwondo, so my lower body is fine as it is.

Some good tricep workouts that I do without weights are dips, close arm push ups, and push ups on my fist.

Never too late for you to take up some b-boying.
With Tae-Kwon-Do on your belt (no pun intended) it should be simpler for you!
B-boy Wasabi, I like the way that sounds!

[VVVACCPLPNLY]

Wtf I feel like a wuss after reading this! The only thing I agree with is dark chocolate. And processed food. I love eating chicken, but hate it fried. Baked is best. Red meat is good, but I try to avoid it. I never drink soda or eat sweets (except dark chocolate of which I am a huge fan), and I walk about 20 miles a day at least up and down the road. Alizée keeps that from getting boring. But I don't do any strength training at all. I also try to avoid those energy bars, protien bars, protein shakes, all of that. I eat a lot of nuts (particularly peanuts and cashews), and that is where salt comes from. I have at least 2 glasses of milk a day. Fruit is my main source of vitamins and minerals, and sugars. I don't eat much bread, but not for special reasons, I just don't. My body is 99% fat free, but also 99% muscle free. But I can walk forever!

[wasabi622]

Oh, and here I found an old PT plan I made during my rotation as squad leader:


15 wide-arm pushups
60 seconds flutter kick
60 seconds of leg lifts
15 partner assisted pushups(elevated)
60 seconds plank
60 seconds crunch or sit-up or rocky sit-up
15 close arm pushups
60 seconds leg spreader
30 seconds rest

15 wide arm push ups
60 seconds cherry picker
60 seconds of sit ups
15 partner assisted pushups
60 seconds of plank
60 seconds of rocky sit up
15 close arm push ups
60 seconds of leg lifts
30 seconds rest



15 wide arm push ups
60 seconds of supine bicycle
60 seconds of crunches
15 partner assisted push ups
60 seconds of planks
60 seconds of reverse crunch
15 close arm push ups
60 seconds of extended arm leg lifts
30 seconds of rest



15 push ups(any method)
60 seconds of partner assisted leg lifts(Partner throws legs downward)


To all others, post what you do! I'd love some different insight.

[VVVACCPLPNLY]

Flutter kicks blow, but they work.

[Brent]

i agree with andrew, i get bored easily with reps. so i try to do things faster (without doing them wrong) and tire myself out, then wait a bit and go harder than normal again. im bad at sitting there and slowly tiring myself out.