The health forum doesn't get much activity so I am posting this here (feel free to move it if it belongs somewhere else):

Inspired by Sal's profile, I am wondering who else is a body builder?
Would you mind discussing your workout with us?
I lift weights, but know everyone I talked to says you have to change the workout every once in awhile to "trick" your muscles instead of the brain taking over psychologically, knowing what's to happen every time if you do the same workout routine over and over.
I'm interested in talking about any workout involving a combination of weight training and aerobic exercise (need aerobic to strengthen the heart).
I'm also interesting in hearing about anything athletic for anyone getting any form of exercise is considered a body builder. :)

Well I lifted weights off and on for about 10 years of my life. quit 5 years ago and have never touched a weight again and don't miss it a bit. I can't really give good advice cause i never ate right, or did cardio. I know i basically did a 3 day on 1 day off routine, managed to get up as high as 295 in a bench press, but i never did any juice either and was far from a true bodybuilder. I always tried to lift heavy with low reps which may be wrong, and i did hear of shocking your muscles but never tried it. i just basically did the same routines day in and day out, with lots of forced reps and negatives. What i did find good for strength gains was to take a week off every few months
:)

295 ??? on bench press ??? How much do ya weight ???? I hardly reach 210 !!!! That's good !!! ( I weight sumthin' like between 155 and over 160 ) Crap I tend to run a bit, I've been running with firemen for 2 months sthraight now and I'm only starting to really catch up ! I go to the gym, but not all that often, tho' that too changed 2 month ago ! I'm 21 now and have shown pretty good growing ability for my sive ( round 5'5 ).When I go to the bench press, I try to do a full, non cheated ( cheated movement are considered evil in my mind ), not chest bouncing, and well, I avoid anything that makes my style sloppy ! I'm pretty good at lifting my own weight, and at dips ! and getting real cut lately and during summer vacation I train twice a day for 1:30 hours, always in heavy/light mode ! and I change my routine from day to day to avoid too much strain on certain body part. I lock joints to be sure to avoid injury. I'm rather on the safe side ! I'm trying to work hard, so when I go out of the gym I got no regret cause I put on an honest worlout ! I am no real bodybuilder, but I enjoy being in touch with my bod. I probably also was inspired by my dad who at 30 could do 300 + kinda easily ( I was there ) and he taught never to cheat a movement or to rather go down ( otherwise, I think I could go up to 240 I think by putting part of the strain on my back, but it's a bad idea ). so just remeber, I always put on an honest workout with non cheated, clean moves, full lenght or I go down in weight. Oh, yeah also I boast a mere 65 ( individual weights ) at the preacher bench ! Well but what little volume I got, It looks big on me cause I'm small !

TGND " nah, just plain honest stuffs, mirrored with my personality ! "

So Steve, could ya describe yer routine. and people do give yer age and weight please !

I am by no means a "body builder" what-so-ever (lifting only 20lbs for bi's and chest) but I do work-out regularly. I try to make it AT LEAST 3 times a week, but ideally I prefer more like 4 times (so hard with work and play ;))

I always start out by streching and then I do a 15 minute ab work-out that's killer.

After that I'll do light weights to so I can stay tight & firm & toned. Then I run. I love running. I'll go on the treadmill for 45 min, then I'll use the stationary bike for a bit. There are other cardio machines I use too, to change things up. I also do yoga. I was *really* into it at one point, but now I'm only do a bit here and there. I'll be starting a another session of classes in january, though.

fitness is definitely considered part of health for the mind & body. it helps me keep balanced and focused in my work and personal life. Plus, it keeps me nice and thin. :D That's always a plus!

xis, may I please have your ab workout?
I'm looking for one that makes my tummy toned, but not bulked up.

Thanks :) ,
Steve

25 straight up crunches
25 crunches bringing the knees towards chest
25 crunches with one leg bent, the other straight. I crunch to the side and lift my straight leg, touching my elbow to my knee.
25 other side
25 straight up
25 with legs up and bent and slightly forward (these are the hardest)
25 straight up

then some streching and extending. sometimes I add a few other sets or I do some other ab work (different positions more yogo-like stuff).

if you do this, i guarantee you'll feel it the next day. :D

Originally posted by xistenza:
<STRONG>...if you do this, i guarantee you'll feel it the next day. :D</STRONG>

If I did that I would throw up right away! LOL! :p

You think that's rough? Try holding a 25lb weight over your chest, elbows at your sides, and doing 150-200/night (in various ways as outlined by Xis). I usually just do regular crunches and sit-ups in this way...

Now THAT might kill ya...lol ;)

xis, I think I'll do your workout, but maybe just start out with reps of 10. :D Okay, so I don't have the strongest stomach in the world.

Roem, I assume you do what you just wrote?

Maybe Sal's (upcoming?) book won't be a bad investment after all. ;)

[QUOTE]Originally posted by Steve Savicki:
[QB]xis, I think I'll do your workout, but maybe just start out with reps of 10. :D Okay, so I don't have the strongest stomach in the world.

Ah Steve, even though my stomach is living proof of a person who has not doen a crunch, I think for abs you have to do high reps to reap the benefits

;)

My elbows (and some unmentionables :eek: ) are the only parts of my body that ever get exercise. :)

Bogie, what are the exercises for your elbows?

1) Grasp pint
2) Bend elbow
3) Drink
4) Relax elbow.

I find you have to do high reps to gain any real benefit. :D

You can also play darts to stretch and warm up before beginning these rather stressful exercises.

posted by Cligula :
Ah Steve, even though my stomach is living proof of a person who has not doen a crunch, I think for abs you have to do high reps to reap the benefits

If i ever have a workout buddy to be my spotter, i'll pick Cal. This sort of stuffs gotta be handled by someone ya like and that knows what he is doing !!

TGND " So what about dieting again Cal ? "

Originally posted by Bogie:
<STRONG>1) Grasp pint
2) Bend elbow
3) Drink
4) Relax elbow.
</STRONG>
*LMAO*

That's so funny Bogie. I used to be the same way...until I starting working in the coporate world, sitting at a desk all day. Now I go stir crazy when I don't exercise. I HATE sitting all day. hmm....maybe I should cut down on the caffiene. ;)

Actually, I was going to ask if his exercise involved lifting those soda and beer cans, but wanted to be sure I had the right idea in mind first.

Originally posted by Steve Savicki:
<STRONG>Roem, I assume you do what you just wrote?</STRONG>

Yes Steve...all part of my routine I like to call psycho training :) Unorthodox way of working out http://www.80sxchange.com/ubb/smilies/PSYCHO.gif

Originally posted by Roemello:
<STRONG>Yes Steve...all part of my routine I like to call psycho training </STRONG>
So am I dealing with a psychotic??!
:D :eek: ;) :eek: :p :eek: :confused: :eek:

Depending on the time of day and what mood I'm in....you could very well be! :eek: LOL ;)

Savicki one, Well if ya wanna reach a certain level of intensity, ya have to be able to psycho mode ! Or at least be driven ! I think alot on the board, but I actually do alot outside ! Roem, Xis ( fit women rock !!! ) nice ab routine ! well I learned a few thing about how people live their sport activities and, I reckon Savicki one, it's an interesting Thread ! And I had a nice chat with Cal about it ( eggs and white meat only ? :D ). I got a to know XIs a bit better ( which can only be good ! ;) ) and Roem well gave up how he stay fit enough for 80sxchangeress !

TGND " I guess I will never see training the way some people do and then vice versa "

Official USDA muscle meat A1 +

Originally posted by xistenza
25 straight up crunches
25 crunches bringing the knees towards chest
25 crunches with one leg bent, the other straight. I crunch to the side and lift my straight leg, touching my elbow to my knee.
25 other side
25 straight up
25 with legs up and bent and slightly forward (these are the hardest)
25 straight up

then some streching and extending. sometimes I add a few other sets or I do some other ab work (different positions more yogo-like stuff).

if you do this, i guarantee you'll feel it the next day. :D

Xis, I felt it in the 2nd set! :lol:
Honestly, does this burn fat or build bulk?

Roem, not ready to do your stomach workout yet. I think I have to master this before going psycho! :ego:

Now that I know that Kira likes fitness as well as we have new xchangers since I last asked this, it's time for a new workout.

Kira, what's your fitness routine like? Who knows, I may try it some day. ;)

Anyone else want to add what they do for fun & fitness? :)

I am far from a body builder, but I do work out. I use to lift weights, but did it the wrong way and now I am paying for it, I have a bad back. But back to the present....my current work out consists of...5 days of womens Muy Thai kickboxing...great workout and I am deperatly tring to get funds to join a gym. I love to do physcial activity.

-Danielle

Hey there is no work out or muscle man smiley face...


Everyone imagine a buff chick smiley face with little muscles and a big smile! he he

I love working out.
During the week I jog 2 - 3 miles a day. Then I lift weights.. i do ab crunches and i love the thigh machine:lol:

I hate working out. I'm a member of a fitness club, but I always feel silly when I'm there. All these super good looking people and then there is little me. I always leave after twenty minutes. I use my bike around the city and then I walk when the weather is bad. I don't have to compare myself to super fit women when I walk. :)

Originally posted by Sara Smile
I hate working out. I'm a member of a fitness club, but I always feel silly when I'm there. All these super good looking people and then there is little me. I always leave after twenty minutes. I use my bike around the city and then I walk when the weather is bad. I don't have to compare myself to super fit women when I walk. :)

My dear...from those pix you posted, no way you should feel silly in a gym! Hell...if I were on the treadmill and you were on the one in front of me, it would be like a carrot to the horse!!!!

I do a half hour ab workout every morning, and hit the gym three to four times a week. 45 minutes of cardio followed by weight training. It's the only way for a 40 year old guy to keep a 29 inch waist.....but keep it I shall! :D

Originally posted by Roemello
You think that's rough? Try holding a 25lb weight over your chest, elbows at your sides, and doing 150-200/night (in various ways as outlined by Xis). I usually just do regular crunches and sit-ups in this way...

Now THAT might kill ya...lol ;)

Roem...there was a time (and Taz can vouch for me!) when I was doing 750 to 1,000 crunches a day. I'd do sets of 100, taking small breaks between. I'm slowly building back up to that now. When my Pop died it threw me off my schedule for the longest time. I know what you mean about the "psycho" thing....that's what my wife calls it when I get into it, which has started again.

I don't really use the reps method lately. I use a tape by that annoying SOB Tony Little, and it involves time more than reps. I do three minutes of each on regular crunches, (or torso curls) side torso curls, (3 minutes each side) dual torso curls, (lifting legs to meet head) leg raises, and back extensions. I do the whole workout twice. Takes about a half hour, and works like hell.

To answer Steve's question, it does nothing to burn fat. It just strengthens the ab muscles. Burning fat around the middle can only be done by eating right and doing LOTS of cardio.

Originally posted by Pagan
My dear...from those pix you posted, no way you should feel silly in a gym! Hell...if I were on the treadmill and you were on the one in front of me, it would be like a carrot to the horse!!!!

I can be your carrot anytime, my wild stallion. :) :D :)

Originally posted by Sara Smile


I can be your carrot anytime, my wild stallion. :) :D :)

:D :D :goofy: :goofy: :D :D

Milani, doesn't doing the aerobic exercise first fatigue the muscles enough to the point where you can't even lift weights? A trainer told me to do the weights first and then do the aerobics.

Sara Smile, I hope people at the fitness club are not intimidating you to leave. That's an issue at the old club I belonged to.

i've done weights for a number of years but not really to bulk up

stretching VERY IMPORTANT before and ESPECIALLY after workouts

i usually do weights 3 times/week

my leg workout:

full squats (works all the legs)
lunges (concentrates more on quads)
leg curl (concentrates more on hamstrings)
calf raises (works the calfs)

i would only need to do that once a week

on one of the other days i would do just do squats with a lightish weight or on a swiss ball
on the other day i would pack on the weights on a 45 degree leg press and go for some power!

chest and back workouts are what i do on the other 2 days, but everyone seems to do them (espec chest) and tend to ignore the legs (which i think is the most important!)

my non weights days i'd be doing other stuff (tennis, rollerblading, cycling etc)

All this talk just confirms the fact that I'm pathetically weak and puny...and that I don't have the willpower to fix it...

The routine that I do (kindly taught to me by Neb :) is...
-I jog 3 times around the oval (which I have trouble doing...)
-I do 25 situps, 25 crunches, 25 side crunches on each side (how pathetic is that, my abs hurt even after this...)
-I do 3 sets of 10 reps each, of... (in lbs.)
a) Benchpress of 88, 99, 110
b) Angled Benchpress of 88, 99, 99
c) Deltoids (where you raise the bar behind your head) of 55, 60.5, 60.5
d) Lats (pull the weights down behind your head) of 77, 88, 93.5
e) Bicep curls of 31.9, 31.9, 31.9
f) Triceps (put right knee on bench, grab bench with left hand, and put the weights in your right hand, level with your stomach, then while keeping your elbow in the same position, straighten your arm out backwards, then curl it up so the weights are close to your face) of 31.9, 31.9, 31.9
I do this on Mon/Wed/Fri.

I can just benchpress half of my own weight... it gets me so disappointed in myself, and makes me wonder why i bother, when i hear people talking about 1000 situps, benchpressing 300lbs, or even their own weight... It's even worse when they are helping you do weights... I just hate myself, and the way I look... yet I can't get the willpower to do much about it... I'm fat, and have a pot belly, a large ass (heh i sound like a woman...no offense) and while i know i need to stop eating crap, I can't seem to stop myself...

;)I think you look good baby!!!!!!!!!!!!!
Seriously don't change a darn thing!!!!!!!!!

It has to be a crime to look that good!!!!!!!!!!!!!!:smooch:

Originally posted by Zacros
All this talk just confirms the fact that I'm pathetically weak and puny...and that I don't have the willpower to fix it...
Well, you are if you continue with that attitude... we need an attitude adjustment. :)
So... Steve Savicki's here to help :D
Originally posted by Zacros
The routine that I do (kindly taught to me by Neb :) is...
-I jog 3 times around the oval (which I have trouble doing...)
-I do 25 situps, 25 crunches, 25 side crunches on each side (how pathetic is that, my abs hurt even after this...)
-I do 3 sets of 10 reps each, of... (in lbs.)
a) Benchpress of 88, 99, 110
b) Angled Benchpress of 88, 99, 99
c) Deltoids (where you raise the bar behind your head) of 55, 60.5, 60.5
d) Lats (pull the weights down behind your head) of 77, 88, 93.5
e) Bicep curls of 31.9, 31.9, 31.9
f) Triceps (put right knee on bench, grab bench with left hand, and put the weights in your right hand, level with your stomach, then while keeping your elbow in the same position, straighten your arm out backwards, then curl it up so the weights are close to your face) of 31.9, 31.9, 31.9
I do this on Mon/Wed/Fri.
Congratulate yourself for what you've done. :)
At least you're doing something and that's better than doing nothing.
Originally posted by Zacros
I can just benchpress half of my own weight...
Hey, I was at that point one time in my life too. So you're not alone. :)
Originally posted by Zacros
it gets me so disappointed in myself, and makes me wonder why i bother, when i hear people talking about 1000 situps, benchpressing 300lbs, or even their own weight... [/B]
Understand that when it comes to weight, the amount of weight is just one factor. The amount of repetitions is another. If you're comfortable with lighter weight, considering doing that multiple times.
Try this... if you bench half your weight do:
10% of your body weight 10 reps
20% 8 reps
30% 6 reps
40% 4 repsUse a spotter for the heavier sets if you have to... keep yourself safe!
cool down with 10% 10 reps once again.
Originally posted by Zacros
It's even worse when they are helping you do weights...
Not really. I help people in your situation sometimes at the gym. They look up to me as a role model and why... because I'm not a braggart bragging about how much I lift based on the amount I weigh. :) You don't have to be a cocky lout to be a good weight lifter.
Just take the routine slowly, but surely, and sure enough, you will notice change. When you reach high proportions of weight, just act natural; don't announce to the entire gym to stop what they're doing to look at you. When people take their breaks in between reps, they will look around the gym and eventually notice you, especially if you continue to go on a constant basis. Respect will build up after that. :)

Originally posted by Steve Savicki

Not really. I help people in your situation sometimes at the gym. They look up to me as a role model

Goddess help me...Steve Savicki as a role model. Someone call hell, I think it's snowing down there! (j/k) :lol:

Pagan, can I tell you that I just love you?!?! (Totally OT, but it was well worth it!!!)

{{HUGS}}}

Originally posted by dancingdoll86
Pagan, can I tell you that I just love you?!?! (Totally OT, but it was well worth it!!!)

{{HUGS}}}

:D Any time you like Gretchen! :D :ego:

I love you
I love you
I love you
I love you
I love you!!!!!!!!!!

Was that enough?!?!?!? :angel:

That was just so sweet!!
Isn't love wonderful?

Awww shucks Milani! *turns red* If only I could believe in myself! Then I'd get some ladies looking at me :) hehe.
Well, if it's a crime, i'm doing 30 in the slammer! And I'm not talking years either!! :p hehe

Well Steve, if only my attitude could change... I'm trying, but sometimes it gets too much at times....
I don't go to a gym, I just use a friend's weights set. I'd never go to a gym, i'd be too embarrased, etc, standard answer i guess...

I know what could get you in the gym :naughty:

Originally posted by Zacros
I'd never go to a gym, i'd be too embarrased, etc, standard answer i guess...
You shouldn't feel embarassed if you fear people making fun of you.
Most gyms don't tolerate that... otherwise, all the picked on customers would leave and then the gym wouldn't get any business.
At least that is my experience here.
I hope you reconsider,
Steve

I go for a walk at exactly 12:00AM every night - it's a magical world out there at midnight - there's just something in the way everything looks at that paricular time. It's all the exercise I ever need too.

:naughty: You promised me a walk in the moonlight:naughty:
I am sure there is another excersice we can think about:naughty:

Retro, you mean 12 a.m.- 12 p.m. is noon

Originally posted by Pagan
Goddess help me...Steve Savicki as a role model.
Yep, in fact I'd say I'm a role model here on this site. ;)

DD86, since you're posting in this thread, why don't you give me your workout. Who knows, I may want to try it one day. :)

Nope..........confidential. I don't tell anyone my secrets when it comes to how I look. Only my Sis knows and she isn't telling, either!

You are right sis!!!!!! Your secrets are safe with me,, and i know my sercrets :eek: are safe with you
But i can tell you Steve something about her.. she is in perfect shape!!!!!

****smoooooooch**** to my Sis!!!! And to Pagan!!! And to Taz!!!! (B/C you're such a sweetie to my Sis!!!)

All of your secrets are VERY safe with me!!!!

Originally posted by Milani
:naughty: You promised me a walk in the moonlight:naughty:
I am sure there is another excersice we can think about:naughty:


*Rubs his temple* :rolleyes:

Originally posted by Milani
:naughty: You promised me a walk in the moonlight:naughty:
I am sure there is another excersice we can think about:naughty:

I'm sure I don't know exactly what you mean Milani :angel:

:devil: I am sure you do sweetie:devil:







*Rubs his temple*
TAZ - WILL YOU BE MY CYBER BOYFRIEND:smooch:

DON'T YOU DARE LEAVE!!! ANSWER ME !!!!!:lol:

:eek:

Originally posted by Steve Savicki
Yep, in fact I'd say I'm a role model here on this site.

Ahh.....delirious also! :D Yes Steve, I admit I look up to you and check in every day to hear your words of wisdom so I can live a better life! :rolleyes:

Originally posted by Pagan
Yes Steve, I admit I look up to you and check in every day to hear your words of wisdom so I can live a better life! :rolleyes:
Here's some advice... stop drinking alcohol. :hammer:
That's bad for you. :tsk:

TAZ - WILL YOU BE MY CYBER BOYFRIEND

MAYBE NOW HE WILL SEE IT:rolleyes:

OKAY!! :naughty:

Gets a whip in hand - - - - -

Now it is party time:p