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    Default Crow's Workout Compilation Thread

    Some of you may know me, and some not, but I have been giving out diet and exercise advice around here for quite a while since I first started coming here. Since I have gotten so many requests, and since I only have so much time, I thought I would start a compilation thread for the workout programs I have been putting together for people. I will post them up as I have time, just in case somebody else may have some use for them.

    Anyways, that's about it, so I'll start the index here:

    ************

    Victor Thorian's Power-Builder with Extra Geek

    Victor's workout program is designed to build explosive strength (work/time), and focuses on olympic lifts utilizing the core out to the extremeties. Great for improving mid-line stabilization, balance, and power. The workout uses dice to select from a stable of workouts to keep the exercises varied and relatively unpredictable.

    4-day Workout
    Average workout time: 15-30 minutes


    Spoiler
    Show
    This workout requires a d12 (finally a use for that thing), d10, d8, and d6. Here's how it works:

    You have twelve exercises. Look at the list and mentally number them from top to bottom.

    You will be working out on a 4-day cycle (ideal for 4 days per week, split however is convenient, though 2 on, 1 off, 2 on, 2 off is preferable.

    The first day, you will roll the d12 twice. Whatever two numbers come up, you will do the workouts that corrospond with those numbers that day. So if you roll a 2 and a 7, you do whatever is listed as exercise 2 and exercise 7. Do the exercises in the order in which you rolled them, and if a number comes up twice, roll again. No duplicates =) Cross off those exercises.

    The next day, you will have only 10 eligible exercises. Renumber the exercises top to bottom, skipping the 2 you did the previous day. Roll the d10 twice...you probably get it by now.

    Third day, roll the d8 twice.

    Fourth day, roll the d6 twice.

    On the next 4 day cycle, all the exercises are eligible again, and you begin with the d12 again.

    Here are the exercises:

    6-6-6-6 Back Squat
    50 Box Jumps
    3-3-3-3 Clean & Jerk
    6-6-6-6 Clean
    50 Dips
    6-6-6-6 Front Squat
    3-3-3-3 Hang Clean
    5-5-5-5 Jerk
    25 L-Pull-ups
    5-5-5-5 Push Press
    75 Push-ups
    3-mile Run

    Use the videos to get a good idea of how you are supposed to do the exercise. Practice the movements with light to moderate load until you are ready to go heavier.

    For exercises that require weights, use a weight that you can handle for the number of reps listed. You want the last rep to be near-failure. For the box jumps, use a bench or any other stable object which is at a height that you can jump.

    Exercises listed with multiple reps seperated by a dash ( 2-2-2-2-2 ) indicate that you will rest between sets. So in the example, 2 reps, put the weight down and rest, 2 reps, and so on.

    Rest in between your two rolled exercises and anywhere where it is specified (like in the example above). Rest periods should be at least 1 minute, but no more than 2 minutes.

    If you find yourself unable to complete the suggested repetitions of a weighted exercise, you need to lower your load. If you find yourself unable to finish the suggested repetitions of a bodyweight exercise (pull-ups, dips, push-ups), take a short breather and then keep going.

    Always strive to keep your form good.


    ************

    Theli's No Time, No Equipment, No Problem

    Theli's workout is designed to make good use of time, and consists of bodyweight exercises to compensate for a lack of equipment. The original had 2 minute rest periods, which is the one I have spoilered. After getting used to this workout, I would recommend shortening rest periods to only 1 minute, and increasing sets to 7 per exercise. *For a real challenge, use a 2 minute/1 minute format for 5 sets*

    5-day Workout
    Workout time: 13 minutes


    Spoiler
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    This workout is comprised of failure sets. The way they work is simple. You perform the exercise for the first time listed, followed by resting for the second time listed. So a push-up workout of "1 min/2 min, 5 sets", would mean 1 minute of continued push-ups followed by 2 minutes of rest before starting the next minute of push-ups. Once you have performed 5 minutes of push-ups, you are finished.

    If you find yourself unable to continue during an exercise (failure), take a short break and then continue. A short break. Not a vacation. The clock is constantly running, and you want to accomplish as many reps as possible within the space of a minute.

    Day 1 - Squats

    1 min/2 min, 5 sets

    Day 2 - Push-ups

    1 min/2 min, 5 sets

    Day 3 - Chair Dips - Position two chairs roughly shoulder-width apart and place one hand on each chair such that your hands are just behind your body. Keeping your legs straight with your heels on the floor in front of you, lower yourself between the two chairs, descending as far as is comfortable (your body will be shapped like an "L" if you were looking from the side). Proceed to raise yourself back up, until your elbows are fully extended. To increase difficulty, place your feet on a raised object and lower your bottom below the level of your feet.

    1 min/2 min, 5 sets

    Day 4 - Sit-ups - Lay on the floor with your knees bent with your feet either held in place by a partner or an object. Place your hands behind your head (or cupped on your ears), and raise your body until your shoulders are directly above your hips. Lower your body, and repeat.

    1 min/2 min, 5 sets

    Day 5 - Burpees - Clap your hands together at the top of each jump.

    1 min/2 min, 5 sets


    ************

    ObsidianRose's Six Weeks to Live (Obsidian Roses for my Coffin Mix)

    ObsidianRose's workout is a 6-week "train-up" program designed for a relative beginner. It utilizes running on each day, coupled with bodyweight drills of varying intensity. This workout is excellent for everyday all-around health without needing to spend the money for a gym membership. You will gain strength and stamina (especially if you add pull-ups), will not get big, but will become leaner and faster. ObsidianRose's workout has a notable lack of pull-ups due to his not having a bar available. Pull-ups are one of the best exercises you can do, so if you can, I recommend adding Pull-ups to the stable of bodyweight exercises if you can. Insert them between Sit-ups and Squats.

    3-day Workout
    Average workout time: 1 hour or less


    Spoiler
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    This workout consists of 20/40's, failure sets, and circuit cals, as well as some running/sprinting. The workout is a three-day workout, split as you see fit (though I reccommend a Work-Rest-Work-Rest-Work split).

    First, the exercises:

    20/40's: Perform as many reps as possible within a 20-second period, followed by a 40 secound rest before starting the next set. The goal is explosive ability, so you want to really push and get as many reps as you can into each set. Don't pace yourself. Go all-out.

    Failure Sets: These are prescribed in a time/time format. Perform the exercise continuously for a period equal to the first time listed, followed by rest equal to the second time listed before beginning the next set. If you are unable to perform the exercise continuously, take a short rest (not a vacation), preferably in the "up" position for whichever exercise you are doing, and then continue until the time is up.

    Circuit Cals: Perform each exercise listed (in the order listed) for the prescribed amount of time. After you complete one exercise, proceed to the next with no rest in between. Perform the entite circuit for the listed number of rounds.

    LSD (Running): This means "Long, Slow, Distance". Run a comfortable pace for the time listed. A good way to do this if you don't live near a track is to run "out" from your start point for half the time, and then back (Sometimes this will lead to you finishing undertime or overtime...that's ok.). Run at a pace that you can maintain for the entire duration. If you end up having to stop and walk, you are running too fast for this exercise.

    Sprints (Running): Exactly what it sounds like. There are two ways you can do this; By distance or by time. Distance is sometimes hard to do if you don't have a track, or exact distances mapped out, and involves sprinting a specified distance for the best time possible. Time you can do anywhere you can run, and involves trying to sprint the greatest distance within a specified time frame. For this workout, the format will be the Time format. Sprint as far as you possibly can in the specified time, followed by a slow jog or walk for the same specified time, before beginning the next sprint.

    Fartlek (Running): "Speed Game". The fartlek lasts for a specified time, during which, you will alternate between sprinting and jogging at random intervals. You will sprint as short as 50 meters, or as long as 800 meters, and jog as little as 50 meters, up out to 800 meters. The way it works, is that when you begin your initial sprint, you look ahead and pick a feature completely at random. This can be a fire hydrant, a corner, a picket fence, anything. You will sprint the entire way to the feature, and once you get there, will switch to jogging and select another feature at random. You will continue this pattern, switching between sprinting and jogging for the entire time specified.

    Second, the cals:

    For 20/40's, Failure Sets, and Circuit Cals, you will do each of these exercises in this order for the specified number of sets. So a workout prescribing 20/40's for 3 sets is actually 9 sets. 3 of each exercise.

    For 20/40's and Failure Sets, you will complete all sets of each exercise before moving to the next exercise. For Circuit Cals, you will complete one set of the exercise and then proceed to the next one, but will return to the first exercise at the start of the next round.

    Push-ups - Start with arms locked, body planked. Lower yourself until your elbows are at least at a 90-degree angle and then raise yourself again.

    Sit-ups - Start with your feet held down somehow, legs bent, back flat on the ground. With your hands behind your head, or cupped over your ears, raise your upper-body until your shoulders are directly over your hips before lowering yourself again.

    Squats - Start standing, feet shoulder-width apart. Lower yourself until your but drops below your knees (or your thighs are parallel to the floor). As you lower yourself, extend your arms directly out in front of you. Once you have completed the squat, raise yourself again.

    Now, the workout:

    Week 1

    Day 1: Sprint 30sec x4 sets, 20/40's x3 sets
    Day 2: LSD 12min, Failure 1min/2min x3 sets
    Day 3: Fartlek 5min, Circuit Cals 20sec x3 sets

    Week 2

    Day 1: LSD 15min, Failure 1min/2min x3 sets
    Day 2: Fartlek 6min, Circuit Cals 20sec x3 sets
    Day 3: Sprint 30 sec x5 sets, 20/40's x3 sets

    Week 3

    Day 1: Fartlek 7min, Circuit Cals 20sec x4 sets
    Day 2: Sprint 30sec x6 sets, 20/40's x4 sets
    Day 3: LSD 15min, Failure 1:30min/2min x3 sets

    Week 4

    Day 1: Sprint 45sec x4 sets, 20/40's x5 sets
    Day 2: LSD 18min, Failure 1:30min/2min x3 sets
    Day 3: Fartlek 8min, Circuit Cals 30sec x3 sets

    Week 5

    Day 1: LSD 20min, Failure 1:30min/2min x4 sets
    Day 2: Fartlek 9min, Circuit Cals 30sec x4 sets
    Day 3: Sprint 45sec x5 sets, 20/40's 6 sets

    Week 6

    Day 1: Fartlek 10min, Circuit Cals 30sec x6 sets
    Day 2: Sprint 1min x4 sets, 20/40's x7 sets
    Day 3: LSD 24min, Failure 2min/2min x3 sets


    ************

    Crow's 5-Card Stud

    This is a workout that I came up with as a little experiment while bored here at the forums. I wanted to make something that could be done quickly with no equipment, but that most of all had an element of randomness about it. Basically a workout that could be extremely hard or very easy with little warning. This is a good "wake-up and go" exercise for people who don't like to get bogged down in a set routine, or need a break from their regular workout program. Don't feel like going to the gym today? Just deal a quick hand and bust it out right there. Also makes for a good group workout...possibilities abound.

    Single-day Workout
    Workout time: Usually short. Sometimes quite long.


    Spoiler
    Show
    The only equipment required for this workout is a standard deck of playing cards. Before the workout, you deal yourself 5 cards (your hand), which will determine your workout for the day. You determine your workout as follows:

    - Spades = sit-ups
    - Diamonds = dips (chair dips)
    - Clubs = push-ups
    - Hearts = squats

    Whatever number is on the card is the number of repetitions you will do of that exercise. Face cards (and aces) are special, with;

    - Jacks = 20 reps
    - Queens = 30 reps
    - Kings = 40 reps
    - Aces = 50 reps

    Depending on your hand, you may have to do everything more than once, as follows;

    - No pairs (just high card) = 1 round
    - One pair = 2 rounds
    - Two pair = 3 rounds
    - Three of a kind = 4 rounds
    - Straight = 5 rounds
    - Flush = 6 rounds
    - Full house = 7 rounds
    - Four of a kind = 8 rounds
    - Straight flush = 9 rounds

    I don't suggest playing 5 card draw or 7-card stud with this workout! So for example, if I deal the following hand;

    5 hearts
    8 diamonds
    8 spades
    jack clubs
    king spades

    I will be doing;

    5 squats
    8 dips
    8 sit-ups
    20 push-ups
    40 sit-ups

    Because I got a pair (the pair of 8's), I will do that circuit twice in a row. Simple as that.

    I hope somebody finds this useful. It was fun making it up.


    ************

    ChronicLunacy's Pack Mule

    This workout was made to fill a need for a workout program that would not require a gym. Goals were weight loss, and as always, muscle. Instead of traditional weights, it utilizes a backpack filled with 25 lbs. of gravel, books, junk, whatever. Using the pack with traditional bodyweight exercises puts more load on the muscles, while still giving you the benefit of the standard exercise. This particular program was created with an assumed 1-minute max rep of 20-30. If you can bang out 50 or more push-ups in a minute, use a 50 lb. pack instead of the 25 lb. one.

    3-day Workout
    Average workout time: 40-45 minutes


    Spoiler
    Show
    This workout will require a backpack, 25 pounds of material to stuff the backpack with, two chairs (or something else to place your hands on for chair dips), and an object roughly two feet high (a couch or another chair works) to place your feet on (for chair dips). You will also need some good running shoes.

    For the thrusters, you will use your weighted backpack in place of a barbell. When designated, on your chair dips, your pack will rest on your lap. Be sure that you lower yourself such that your elbows reach a 90-degree angle before raising your body again. Rest your feet on an object roughly 2 feet high (another chair, or a couch is fine) during all dips. If a set reads "x failure", then you perform that exercise until you can no longer physically complete a good-form repetition. On your run, run at a pace that you can maintain for the entire 20 minutes. Don't wear the pack on your run.

    Day 1

    Pack Push-ups (pack on back) 3 sets x 30 reps
    Push-ups (no pack) 3 sets x failure
    Air Squats 1 set x 30 reps
    Sit-ups (hands behind head) 1 set x failure
    Sit-ups (hands crossed over chest) 1 set x failure

    Run 20 minutes (10 out, 10 back)

    Day 2

    Pack Squats (pack on back) 4 sets x 30 reps
    Air Squats (no pack) 2 sets x 30 reps
    Pack Thrusters (replace barbell with pack) 2 sets x 30 reps
    Sit-ups (hands behind head) 1 set x failure
    Sit-ups (hands crossed over chest) 1 set x failure

    Run 20 minutes

    Day 3

    Pack Chair Dips (pack on lap) 3 sets x 30 reps
    Chair Dips (no pack) 3 sets x failure
    Air Squats 1 set x 30 reps
    Sit-ups (hands behind head) 1 set x failure
    Sit-ups (hands crossed over chest) 1 set x failure

    Run 20 minutes


    ************

    afroakuma's Pretty Boy

    This workout is a weight-lifting routine that requires access to a some basic equipment which can easily be found in most gyms. A barbell, some dumbells, a bench, and an overhead cable machine to be precise. The workout targets the upper-body, with a dose of lower-body at the end of the week. Excellent for gaining muscle and building up your "pretty" muscles. Try to get a protein shake or high-protein meal soon after the workout for maximum gains.

    4-day Workout
    Average workout time: 30-35 minutes


    Spoiler
    Show
    This workout is a set-your-own-weight workout. The sets and reps are listed as (sets)x(reps). So for an exercise that lists "2x6", you will do two sets of six. Take approxamately 1 minute and 30 seconds of rest between each set. Sometimes you will need to switch weights around and will go over this time limit. This is ok.

    When you select your weight, you want to choose a weight that will leave you near failure by the last rep. This will take some experimentation at first before you find an appropriate weight. A good rule of thumb is that if you can complete the lest rep, then you need to increase the weight a little.

    There will be 4 workout days, you may do them in any order that you want, but I reccommend 2 on, 1 off, 2 on. The order of Chest, Back, day-off, Arms, Legs is a good one, though your milage may vary.

    Day 1 - Chest

    Dumbell Bench Press (5th down), 4 sets [2x10, 2x6]
    Dumbell Fly (6th down), 3 sets [3x8]
    Around the Worlds (top), 3 sets [3x8]

    Day 2 - Back

    Lat Pulldown (8th down), 4 sets [2x10, 2x6]
    Underhand Lat Pulldown (9th down), 3 sets [3x8]
    One-Arm Dumbell Row (4th down), 4 sets (2 each arm) [4x8]

    Day 3 - Rest

    Day 4 - Arms

    Concentration Curl (3rd down), 4 sets (2 each arm) [1x10, 1x6]
    Dumbell Bicep Curl (6th down), 3 sets [3x8]
    Standing Dumbell Triceps Extension (3rd down), 4 sets [2x10, 2x6]
    Cable Tricep Pushdown (top), 4 sets [2x10, 2x6]

    Day 5 - Legs

    Deadlift (top), 4 sets [2x12, 2x8]
    Barbell Squat (6th down), 4 sets [2x12, 2x8]
    Dumbell Lunge (10th down), 3 sets [3x24]

    That should keep you busy. If you have any questions, contact me directly. I hope this helps.


    ************

    Kalaska'Agathas' Control Your Own Destiny

    This bodyweight/running program uses a sort of "incentive" system which determines the difficulty of each workout, and allows the program to grow somewhat with the client. This workout starts out hard and if the client works hard, can actually become slightly easier as the week goes on. However, a client who doesn't work hard will find that the difficulty actually increases with each day.

    5-Day Workout
    Average Workout Time: 30-35 minutes


    Spoiler
    Show
    For these workouts, you will need a timing device (stopwatch, phone, etc), your body, and some place to do pull-ups. A bar is preferable, but you can use pretty much anything that will support your weight, just use your imagination.

    Day1

    Your performance on this workout will ultimately decide the difficulty of the rest of the week's workouts. Push hard and record good times, and you will be rewarded with an easier workout tomorrow. Be careful though, because if you fail to push, and record slow times, tomorrow gets harder with each passing second.

    Run 400m (timed)
    rest 3 minutes
    Run 400m (timed)
    rest 3 minutes
    Run 400m (timed)
    rest 3 minutes
    Run 400m (timed)
    rest 3 minutes
    Run 400m (timed)

    Write down how long each 400m run took you to complete because we'll be using it on Day2.

    Day2

    This workout tests your capacity for sustained muscle output. You are trying to get as much done as possible with as few breaks as possible. Every time you stop, it makes tomorrow's workout more difficult, so strive for sustained output. Every time you quit...well, you'll see.

    Perform pullups for <1st Day1 run time>
    rest 3 minutes
    Perform pushups for <2nd Day1 run time>
    rest 3 minutes
    Perform situps for <3rd Day1 run time>
    rest 3 minutes
    Perform squats for <4th Day1 run time>
    rest 3 minutes
    Perform burpees for <5th Day1 run time>

    Count total sets performed for each exercise and write it down, you'll need it tomorrow.

    For pullups, coming off of the bar counts as the end of a set. For pushups, dropping your your knees, or resting at the bottom counts as the end of a set (you may pause in the "up" position without ending the set). For situps, squats, and burpees, resting in any position for more than two breaths (2 inhale and 2 exhale) counts as the end of a set.

    If this is too much of a pain to remember, just use the honor system. If it feels like you're resting, you ended the set.

    Day3

    This day will work on your ability to drive hard in bursts, building speed, power, and in this format, endurance. Faster 40 times will slightly reduce your workload for the next day.

    Sprint 40m, followed by 30 seconds rest <total day2 sets> times.

    Perform this workout with a continuously running timer. At the end of the workout, record the total time for all 40's and rest periods, and write it down for tomorrow.

    Day4

    This day will test your ability to keep your muscles moving, even as they tire. You will be rapidly changing between the 5 bodyweight exercises, trying to get as much work done as possible in limited time. There is no penalty for poor performance on this one, but don't let yourself slack. After all, why are you doing this in the first place, right?

    Perform pullups, pushups, situps, squats, and burpees continuously for <total Day3 time>.

    When you are unable to perform another pullup, begin doing pushups, when you are unable to perform another pushup, begin situps, etc. After burpees, start again with pullups.

    Day5

    This is more of a rest day than anything. Enjoy your reward and try to do even better next week.

    Perform 30 seconds of pullups, pushups, situps, squats, and burpees, back-to-back (total 2:30).

    Go for a light jog, walk, or hike lasting at least 20 minutes.


    ************

    Guidelines for Requesting a Workout Program

    Spoiler
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    *** If you want an actual program, don't beat around the bush with it under the pretext of "general advice". Just cut to the chase and save me some time

    *** I need to know what equipment you have access to. If you have a gym membership, the important things to look for are as follows;

    - Olympic Bar
    - Pull-up Bar
    - Dumbells
    - Medicine Ball

    *** If you want a bodyweight program, I need some basic information as follows;

    - Your 1 minute maximum push-ups
    - Your 1 minute maximum sit-ups
    - Your 1 minute maximum squats
    - Your 1 minute maximum pull-ups

    This gives me a good idea of your capabilities, so that I don't destroy you and at the same time don't give you a breezy workout. If you want a bodyweight workout, you may as well include this info the first time, since I will just ask you anyways before i can make a program. If you cannot physically perform one of these exercises (common for pull-ups) tell me and it will be all I need to know. For the pull-ups explain to me whether the problem is lack of equipment or lack of ability.

    *** The same goes for a distance running or swimming program. Tell me;

    - Your mile time (for running)
    - Your 400 meter time (for swimming)
    - How far or long you can keep going

    If you don't know, or cannot physically perform 1 mile or 400 meters, just tell me and that will be all I need to know to get a program together for you.

    *** That's all for now


    ************

    I hope some of this will prove useful. As I said, I will add workouts as I make them.
    Last edited by Crow; 2010-11-29 at 11:55 PM.
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    Default Re: Crow's Workout Compilation Thread

    Added Theli's workout.
    Exercise programs
    Lifu Hetjulega

    GitP Blood Bowl Manager Cup - Off-Season

    Styx Rivermen
    Seasons 1 and 2: 16-3-4 Two-Time Division-A Champs!, Cup Champions!, Cup Semi-Finalists

    Selene's Seductive Strut
    Season 3: 7-4-2 Cup Quarter-Finalists

    Feets Reloaded
    Season 4: 5-5-2 Cup Runners-Up

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    Default Re: Crow's Workout Compilation Thread

    While I want to get into shape, I must ask, what is your advise for lack of motervation towards doing things like this?
    That after all is my bigist problem.
    Last edited by Purple Cloak; 2008-07-06 at 06:40 PM.
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    Default Re: Crow's Workout Compilation Thread

    find a form of excercise you will enjoy - if you "don't" enjoy any (a lie, your body releases endorphins during excercise), then pick the one you dislike the least.

    I need to build up my triceps - any advice for stuff that preferably won't involve going to the gym?
    pancake-atar created by RTG0922

    Quote Originally Posted by loopy View Post
    xPANCAKEx - He's a scumbag, but he's a wise scumbag.

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    Default Re: Crow's Workout Compilation Thread

    Quote Originally Posted by Purple Cloak View Post
    While I want to get into shape, I must ask, what is your advise for lack of motervation towards doing things like this?
    That after all is my bigist problem.
    Don't do long workouts for one. 30 minutes of intense work is enough. Also, use frequent rest days so you don't get burned out. 2 on, 1 off, 2 on, 2 off is always easy to maintain. There will be days when you don't want to work out, no doubt about it. All you can do is to work out anyways. Make it a lifestyle choice, rather than just something you "have to do".

    If you just can't get it going, I would seriously suggest taking up a sport. Join a league that plays once a week or so, and do exercises that will compliment your ability to play the sport. Even if you don't make it to the gym at all during the week, you will at least get to go run around for an hour once a week.

    Quote Originally Posted by xPANCAKEx
    I need to build up my triceps - any advice for stuff that preferably won't involve going to the gym?
    You can purchase dumbells rather affordably at wal-mart and focus on different forms of tricep extensions. Alternatively, you can do chair dips. With the chair dips, you want to make sure you don't lower yourself too far, and you don't lock out your arms when you go back up. This will put maximum load on the triceps (if you lower too far, your back takes over, and if you extend too far, your back takes over). Also try push-ups with your hands very close together. Lower all the way down, but don't lock out on the top again. Turn your palms outwards for extra tricep action.
    Last edited by Crow; 2008-07-06 at 10:43 PM.
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    Lifu Hetjulega

    GitP Blood Bowl Manager Cup - Off-Season

    Styx Rivermen
    Seasons 1 and 2: 16-3-4 Two-Time Division-A Champs!, Cup Champions!, Cup Semi-Finalists

    Selene's Seductive Strut
    Season 3: 7-4-2 Cup Quarter-Finalists

    Feets Reloaded
    Season 4: 5-5-2 Cup Runners-Up

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    Default Re: Crow's Workout Compilation Thread

    The Couch-to-5K Running Plan is a really good workout for beginning runners. I started doing this awhile ago because I wanted to start doing parkour, but I wasn't running regularly at the time and needed to figure out how to gradually ease into it (especially since I have knee problems). Some parkour site linked to it for absolute beginners to running and it works really well.
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    Default Re: Crow's Workout Compilation Thread

    Okay how about this:

    I'm 5'11", about 260 pounds (down from 305). I lost the weight due to creeping diabetes and blood pressure, but I need to lose more. I've never been below 230 (I am very barrel chested), and I cant seem to get below 260 now without giving up food. To complicate things I have mild arthritis in my neck and back, carpal tunnel in both wrists, and I seem to be very susceptible to muscle/tendon injuries. I also have Fibromyalgia, so I'm pretty much permanently tired and in pain. And I work 10-12 hour days. Every time I try working out to lose the weight I get hurt (at the moment I have a swollen knee, a torn chest muscle, and a strained shoulder muscle, and thats just from my job). I seem to have plenty of strength, but no cardio whatsoever, and quite frankly I'm unused to being in this position (much of the weight gain came after herniating a lumbar disc and cracking 3 thoracic vertebrae). I'd like to lose about 40 pounds, and not run out of breath just by walking up a flight of stairs.

    Any advice?
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    What can I say, Crow is the best and the guide does indeed make a difference.
    Onwards to physical perfection.
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    Exercise?
    Noooooooooooooooooooooo.

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    Default Re: Crow's Workout Compilation Thread

    Quote Originally Posted by Bhu View Post
    Okay how about this:

    I'm 5'11", about 260 pounds (down from 305). I lost the weight due to creeping diabetes and blood pressure, but I need to lose more. I've never been below 230 (I am very barrel chested), and I cant seem to get below 260 now without giving up food. To complicate things I have mild arthritis in my neck and back, carpal tunnel in both wrists, and I seem to be very susceptible to muscle/tendon injuries. I also have Fibromyalgia, so I'm pretty much permanently tired and in pain. And I work 10-12 hour days. Every time I try working out to lose the weight I get hurt (at the moment I have a swollen knee, a torn chest muscle, and a strained shoulder muscle, and thats just from my job). I seem to have plenty of strength, but no cardio whatsoever, and quite frankly I'm unused to being in this position (much of the weight gain came after herniating a lumbar disc and cracking 3 thoracic vertebrae). I'd like to lose about 40 pounds, and not run out of breath just by walking up a flight of stairs.

    Any advice?
    Have you thought about biking or swimming? In either case, I'd wait until your injuries are healed up. Working out with an injury is a big no-no (that I am guilty of).

    With a bodyweight of 230, your body needs about 2530 calories per day to maintain it's weight without any exercise. With exercise (like a physically demanding job or moderate workout) it would need anywhere between 2800 and 3000. Even just standing for a couple hours per day will burn around 200 calories. If you can undershoot your body's daily caloric need by just 500 calories (not hard to do), you will usually lose about 1 pound per week.

    With your injuries, you will have to watch your diet. You don't need to give up food, but just make good choices regarding the foods you do eat. Just remember that it is ok to cheat every once in a while. Cheating and eating something you really like is essential to not becoming burnt out on your diet. Just do it sparingly (I set aside my weekends for this...I still watch my diet, but just not so closely.). www.nutritiondata.com is a site I really like. You can get nutritional info for all sorts of foods and even entrees from fast-food restaurants. If counting calories is too much of a pain in the butt (It is the best way though), you can just stick to my favorite rule of thumb, which is when you go shopping, to just shop on the perimeter of the supermarket, and avoid the aisles.

    I hope those injuries can heal up for you. If you haven't tried biking or swimming (especially swimming) for a workout routine, I would suggest giving it a try.
    Last edited by Crow; 2008-07-07 at 12:30 PM.
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    Default Re: Crow's Workout Compilation Thread

    Oooh, free diet advice.

    I'm 6'4" and around 300lbs. My body is really proficient at getting bigger, but I can't figure out how to get it to go any smaller. Like, whenever I get in the habit of going to the gym my arms and legs grow and my belly stays where it is. I enjoy lifting heavy things and dislike cardio, but I try to get through the cardio before I let myself onto the fun stuff. Weights are nice for us goal oriented, number loving gamers. I like machines where I can treat each weight as a level, and seeing how far I can get. The problem is that once I finish a machine or stop getting stronger at it I tend to get bored of it.

    I usually walk a 1.5 miles in the evening after work, depending on the weather. It would be 5 miles, but there are some sketchy neighborhoods between home and work. I bought a bike for the commute too, but I'm still getting used to it (my knees are damaged from years of being 300lbs) and I don't think I could manage the hills between work and home yet. I hope to be biking in regularly by the end of the year though.

    Oh and I even count calories. I only go above 2000 a day about once a week (though it's certainly possible that I'm not estimating portions and sizes correctly when I count).

    So what am I doing wrong?
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    Quote Originally Posted by valadil View Post
    Oooh, free diet advice.

    I'm 6'4" and around 300lbs. My body is really proficient at getting bigger, but I can't figure out how to get it to go any smaller. Like, whenever I get in the habit of going to the gym my arms and legs grow and my belly stays where it is. I enjoy lifting heavy things and dislike cardio, but I try to get through the cardio before I let myself onto the fun stuff. Weights are nice for us goal oriented, number loving gamers. I like machines where I can treat each weight as a level, and seeing how far I can get. The problem is that once I finish a machine or stop getting stronger at it I tend to get bored of it.

    I usually walk a 1.5 miles in the evening after work, depending on the weather. It would be 5 miles, but there are some sketchy neighborhoods between home and work. I bought a bike for the commute too, but I'm still getting used to it (my knees are damaged from years of being 300lbs) and I don't think I could manage the hills between work and home yet. I hope to be biking in regularly by the end of the year though.

    Oh and I even count calories. I only go above 2000 a day about once a week (though it's certainly possible that I'm not estimating portions and sizes correctly when I count).

    So what am I doing wrong?
    Your weight and your calories don't really add up. You might want to try measuring your portions for a week, just to make sure everything shakes out right. It's a pain, I know. That said, if you can replace some of your carbs with good fats and fiber, it will help. Carbs convert to fat really quickly. Don't go overboard though, they are still a good source of energy. I try to consume most of my carbs in the morning, and more good fats as the day goes on.

    I would say go for it with the bike. You can always walk the hills, and it will give your buttocks a rest to hop off if you can't make it up. Walking is good, you could even try a more brisk pace if you find yourself sauntering along on your 1.5 mile walk.

    Belly fat will be quite difficult to get rid of, at least it always has been for me and everyone I know. You can lean out doing weight training, but from what it sounds like you are doing, you are making it rough on yourself. It is really counter-productive to tray and gain muscle and lose fat at the same time. The training philosophies are completely opposed. You can make newby gains doing both, but you will quickly hit a wall as far as weightlifting is concerned. If you must have your weights, focus on more intense, short duration "cardio", like sprints and interval training.

    It is far more effective to lean down, then train up, rather than train up and lean down, or do both at once.

    Don't worry, your belly fat will be the last thing you notice disappearing. It will be there forever, like some implacable foe, until one day you will wake up and it is much reduced. The key is just staying on it.
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    Default Re: Crow's Workout Compilation Thread

    Quote Originally Posted by Crow View Post
    Your weight and your calories don't really add up.
    TY for all the advice. My guess is that I've been failing at estimating exactly what a serving is and that's been undercutting my calorie count. That's also good to know that the belly fat disappears last. I've been watching that area mostly and that's probably why I get discouraged. I should pay attention to other areas instead of just focusing on the gut.
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    Default Re: Crow's Workout Compilation Thread

    Football training restarts up in about a month, and I want to be in somewhat shape for that.(especially considering it gets up to 100 degrees or so where I live) I shirked it off during June, and want to get in somewhat shape before football.

    Mainly I need to get my endurance up, but I also need to work on my strength(for that, im probably going to steal Theli's workout. I'm guessing mainly running. Any help I get would be appreciated.
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    Well...I could learn to swim

    Assuming I can find somewhere nearby.


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    Default Re: Crow's Workout Compilation Thread

    Quote Originally Posted by Crow View Post
    With your injuries, you will have to watch your diet. You don't need to give up food, but just make good choices regarding the foods you do eat. Just remember that it is ok to cheat every once in a while. Cheating and eating something you really like is essential to not becoming burnt out on your diet.
    Heartily agree with this, more or less. I kinda go with "don't go on a "diet", just have a good diet/eat well", and it doesn't matter what you do occasionally, what matters is what you do most of the time.
    Quote Originally Posted by Crow View Post
    If counting calories is too much of a pain in the butt (It is the best way though), you can just stick to my favorite rule of thumb, which is when you go shopping, to just shop on the perimeter of the supermarket, and avoid the aisles.
    My mum used to say that it should look as much as though it came straight from the ground as possible: Seeds you can recognise, nuts still in the shell, fresh fruit and vegies, unprocessed meat, etc. etc.

    Good news: I lost about 3 or 4kg (90 -> 86ish) in the space of a week or two.
    Bad news: I lost it by not eating and getting my exercise through sobbing.
    Good news: I've kept it off even after calming down and returning to more or less normal eating habits.
    Relevant/ambiguous news: My appetite's still not quite back to normal (i.e. big), and my sleeping patterns (i.e. late to bed, late to rise) means I kinda keep missing meals.
    Prospective news: Got to get back into the habit of walking up the hill to work!
    Last edited by Serpentine; 2008-07-08 at 11:25 AM.

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    Default Re: Crow's Workout Compilation Thread

    Quote Originally Posted by Crow View Post
    Day 3 - Chair Dips
    Quick question about this one - the rest of the routine looks like a pretty good plan for me (I'm in the same 'no time, no equipment' boat) but I don't have two chairs. I have one chair, and it's an office chair with wheels that will do me serious harm if I try to lean on any non-standard part of it.

    So... is there an alternative I can replace it with?
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    Default Re: Crow's Workout Compilation Thread

    Quote Originally Posted by valadil View Post
    TY for all the advice. My guess is that I've been failing at estimating exactly what a serving is and that's been undercutting my calorie count. That's also good to know that the belly fat disappears last. I've been watching that area mostly and that's probably why I get discouraged. I should pay attention to other areas instead of just focusing on the gut.
    How to estimate Serving Sizes of "stuff":

    1 ounces of natural cheese(1 serving) = 3 dominoes
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    2-3 ounces (oz.) of cooked lean meat, poultry, or fish = a pack of playing cards, a pack of cigarettes, or a cassette (1 serving)
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    1 chicken thigh = 2 oz

    cup of cooked dry beans = regular light bulb (1 serving)

    2 tablespoons of peanut butter = size of a golf ball (1 serving)

    1 cup of raw leafy vegetables = 4 lettuce leaves (1 serving)

    cup of other vegetables, cooked or chopped raw = regular light bulb (1 serving)

    1 medium apple or orange, 1 small banana = average women's fist (1 serving)

    cup of chopped, cooked, or canned fruit = regular light bulb (1 serving)

    1 cup of cooked cereal, rice, or pasta = tennis ball (2 servings)

    1 bagel = size of a hockey puck

    1 medium potato = the size of a computer mouse

    ********
    1 ounce of cheese is about the size of your thumb

    A teaspoon of margarine is about the size of your thumb tip

    1 cup of milk, yogurt or chopped fresh greens is about the size of a small hand holding a tennis ball

    1 oz nuts or small candies:
    About one handful

    2 oz chips or pretzels:
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    1 cup: About the size of a man's fist

    A cup of cut fruit, cooked vegetables, pasta, rice is about the size of a rounded handful

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    1/2 cup of cut fruit, vegetables, or pasta is about the size of a small fist

    One ounce of snack foods--pretzels, etc. equals a large handful
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    Quote Originally Posted by Catseye2121 View Post
    Football training restarts up in about a month, and I want to be in somewhat shape for that.(especially considering it gets up to 100 degrees or so where I live) I shirked it off during June, and want to get in somewhat shape before football.

    Mainly I need to get my endurance up, but I also need to work on my strength(for that, im probably going to steal Theli's workout. I'm guessing mainly running. Any help I get would be appreciated.
    If I remember Hell Week correctly (it's been a long time), most of the things they are really going to try to get you to puke at will be running and bodyweight exercises.

    Run uphills (doing sprints and distance running), and do lots of push-ups, sit-ups (maybe crunches), and maybe pull-ups.

    Quote Originally Posted by potatocubed
    Quick question about this one - the rest of the routine looks like a pretty good plan for me (I'm in the same 'no time, no equipment' boat) but I don't have two chairs. I have one chair, and it's an office chair with wheels that will do me serious harm if I try to lean on any non-standard part of it.

    So... is there an alternative I can replace it with?
    Anything of comparable height that will support your weight. You can use a couch (though the squishiness makes it difficult), or your car bumper for example. Anything that is one piece, you will not be able to dip between, so your arms will be a little further back (they will be back a bit with two chairs too, but moreso with any one-piece support). Still it will pretty much hit the same muscles, with some variation.
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    Default Re: Crow's Workout Compilation Thread

    One word: shoulders?

    I can not find a single shoulder excerise that I enjoy doing. I can't stand the discomfort around my neck so even though I try from time to time my shoulders are quite weak. (I feel awkward trying to breath while doing the shoulder press which doesn't seem to be a good thing) Suggestions or at least which do you find most effective for shoulders? Thanks.

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    You could do shrugs.

    Hold the dumbells in your hands, let them "hang" by your waist. Then just shrug your shoulders forwards/backwards.
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    Default Re: Crow's Workout Compilation Thread

    Quote Originally Posted by Catseye2121 View Post
    Football training restarts up in about a month, and I want to be in somewhat shape for that.(especially considering it gets up to 100 degrees or so where I live) I shirked it off during June, and want to get in somewhat shape before football.

    Mainly I need to get my endurance up, but I also need to work on my strength(for that, im probably going to steal Theli's workout. I'm guessing mainly running. Any help I get would be appreciated.
    Things that I remember doing "on field":
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    I don't remember the name for them, but the workout we hated the most was combining the Cut-aways and sprints. Start at the goal line, do a cut away. Run to the 10, do a cut away. Run back to the goal line, do a cut away. Run to the 20, do a cut away....etc. We would work all the way down the field.

    Those sucked, but they were endurance builders!

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    Quote Originally Posted by Wayril View Post
    One word: shoulders?

    I can not find a single shoulder excerise that I enjoy doing. I can't stand the discomfort around my neck so even though I try from time to time my shoulders are quite weak. (I feel awkward trying to breath while doing the shoulder press which doesn't seem to be a good thing) Suggestions or at least which do you find most effective for shoulders? Thanks.
    Google an exercise called the "Javorek Complex". That should be able to get you started. I seem to get the most bang for my buck doing shoulder press and push-press, as well as handstands. push-ups and incline presses (I know, chest exercises) engage your shoulder a bit as well if you're not wanting to do the above. Dumbell swings are good too.
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    Default Re: Crow's Workout Compilation Thread

    I have a question, earlier in the thread you mentioned getting 30 mins of intense work out each day.

    Thats cool except what level is intense at? Is it light persperation or back drenching torrent? Is it breathing heaviliy but still being able to talk a bit or trying to catch your breath whenever you can?

    I just don't know.

    And finally I have a problem area in my calf muscles, they "tone" up very fast when I am doing any sort of areobic or running type stuff, they quickly become bulky no matter how many stretches I do to try to avoid it what can I do to avoid making my calves look even fatter?

    *End calf complex*
    *runs off and hides*

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    Default Re: Crow's Workout Compilation Thread

    Quote Originally Posted by Ranna View Post
    I have a question, earlier in the thread you mentioned getting 30 mins of intense work out each day.

    Thats cool except what level is intense at? Is it light persperation or back drenching torrent? Is it breathing heaviliy but still being able to talk a bit or trying to catch your breath whenever you can?

    I just don't know.
    Intense will vary between individuals as far as load is concerned, but for me it is somewhere around "back drenching torrent" (shirt on, in BDU pants), and "good amount of sweat (shirt off, shorts). The only talking I do is between sets, when I am also "trying to catch my breath".

    Your best bet is to monitor your breathing. If you can give somebody more than a one or two-word answer to a question, you can work harder. In between sets, you should require a moment to catch your breath before giving any long answer.

    And finally I have a problem area in my calf muscles, they "tone" up very fast when I am doing any sort of areobic or running type stuff, they quickly become bulky no matter how many stretches I do to try to avoid it what can I do to avoid making my calves look even fatter?

    *End calf complex*
    Stretching won't really prevent your calves from getting larger as far as I know. It sounds like you just have a genetic issue (There is a competitive bodybuilder who's name I can't recall who has amazing calves which make the rest of his legs look small...he never works them. He still looks great though. One of my co-workers has magnificent forearms...never works them. And another has legs that explode whenever he starts working his lower body...it must be nice).

    If you have nice toned calves, I wouldn't worry too much about it. Be proud of your nice calves. Even if you think they look bulky, I am sure they are not as noticable as you think.

    Though that advice doesn't help you all that much, I am sure.

    One thing you could do is try to build muscle in your thighs and buttocks to make them look bigger, and by comparison, your calves smaller. A little extra muscle on your legs can have a big (positive) effect on how the rest of your body looks.
    Last edited by Crow; 2008-07-20 at 09:14 PM.
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    Default Re: Crow's Workout Compilation Thread

    So, Crow, I started doing the no-time no-equipment workout, and, obviously, I haven't gotten used to it since I missed my chair dips last night. Just completely forgot about them.

    So, what do I do now? Do I continue on as if I hadn't missed them? Do I try to squeeze them in before situps tonight? Do I replace the sit-ups with the chair dips and push everything else out? How much of a difference does it make?

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    Default Re: Crow's Workout Compilation Thread

    I'd just tack them on before or after your next workout if you have time.
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    Default Re: Crow's Workout Compilation Thread

    Added ObsidianRose's workout.
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  29. Top - End - #29
    Halfling in the Playground
    Join Date
    Nov 2005
    Location
    In front of a Computer

    Default Re: Crow's Workout Compilation Thread

    Hey, Crow.

    I just want to say that you are the freaking man!

    I've started doing the "No time, No equipment, No problem!" excercise, and, while I'm not too out of shape, I'm 6'0" and 230, so there is some room for improvement :).

    Seriously, thanks a lot!
    Yea, though I walk through the valley of Roy being really pissed, I shall fear no thwacking, for my lute and my banjo, they comfort me.

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    -Elan, not useless, but use-impared

  30. Top - End - #30
    Bugbear in the Playground
     
    Grynning's Avatar

    Join Date
    Aug 2007
    Location
    Austin, TX
    Gender
    Male

    Default Re: Crow's Workout Compilation Thread

    Let me join the others in thanking you for this thread, this is some good stuff (a lot of which I did not know)!

    I have 3 questions:

    1) Multi-vitamins/supplements: Right now I take a multi-vitamin (store brand) and an Omega-3 supplement. I was wondering if you knew whether the Omega-3's actually do anything, for one, and two, if there were other supplements (preferably inexpensive and not, y'know, hormone based) that you would recommend.

    2) Quitting smoking. I've tried a couple times, but nothing works, I always end up buying a pack before too long. The fact that half of my coworkers smoke doesn't help. Any advice?

    3) The "perfect push-up" dohickies (little handles on swivel casters, attached to a friction pad to put on the floor). My roommate bought them, and I find them somewhat uncomfortable. Do you think they're worthwhile or am I better off doing push-ups the old-fashioned way?


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