Getting in shape 2008 / 2009 / 2010

[BigJerm]

Make sure you give rest for the muscles... When I was in it the standard was 48 hours... Glenn is that still the general rule?

Basically a workout looked something like upper body Monday, lower Tuesday, a type of condition/agility stuff Wednesdays, upper Thursday, lower Friday and put your abs workout somewhere in there. Then I always did a little more condition workout on Saturday and Sunday was just rest with some stretching. You still end up using some muscle groups within the 48 hours span when doing the condition/agility stuff but the point is not to do bench press 2 days in a row. Also make sure you work your back as much as your front. People tend to neglect the back. If you work your chest a lot but no back it will pull your shoulders forward and look funny.

[ghostdancer308]

Thats a good number to use. 48 is adequate before hitting a muscl group again. I know when I do powerlifting stuff it tends to be in Jan-Feb time frame. I use the bench press as a gauge. We are up around 380lbs for 2 reps, so I would usually wait 5 days till I hit it again. It takes its toll on you and powerlifting is an entirely different demon. I only do it for maybe 4-8 weeks. As for rest periods, yes this is a good standard to follow. I know when with what we do, I require a higher standard of myself and my shooting partner. Hence where I said in an earlier thread, sometimes your job and peer pressure will have great influence on your workouts. I try to get fatigued first with cable stuff than go into heavy lifting or heavy lifting than extended cardio. Explosive stuff is good to do as well. The days you don't want to run, chalk out 100meters and do moderate sprints with a walking recovery. Than do walks the same distance but with weights in your hands(farmer walks). The main thing is what Jerm said, recover enough, but don't take off to much. You will fall off the wagon. Keep forward progress guys! All I did today was shoulders and kettle ball stuff. I did military press 245lbs 3x though! Top that Dewild!! S,art-ass!! ;D

[Trailabite]

When I get into it a little more I will only be working 3 days a week with a full body work out each day. A few years back I was working out quit a bit. Monday, Wednesday  and Friday I would do one hours worth of cardio where I would rotate each workout between treadmill and bike. Then I would lift weights for an hour each night working a different muscle group. Then my job position changed and I had to start traveling a little more and it just became to hard to keep up with. So for now, I'm just going to stick mostly to cardio type exercises because most hotels these days provide equipment for this.

[ghostdancer308]

Good to go Chuck. Cardio should be the base of all you do for yourself. I report in later. g

[Trailabite]

.75 miles on the treadmill this morning and did some light weights for 45 minutes.

[ghostdancer308]

Ran a 3 miler with the fast guys today. It was a bit easier. I have taken the food to just mostly protien shakes(4) a day along with just tuna, salad w/ no dressing, soup. I can't wait for some real food!!! Weights tomorrow and run more. Who said this was fun?

[ghostdancer308]

Chest, tri's in gym. Started to run, but a mile into it, I was called in for a team meeting!! :bs) I did get 335lbs for 3 reps. I will be hurting in the shoulders tomorrow!!! Hope all is good on your guys end!

[Krawler00]

Man you pimp! I was doing 325 back in tha day. That was when I was a gym rat though. worked there, worked out 2 times a day and ate all the time.  {letseat}

[ghostdancer308]

Funny you mention eating. That is the base of every plan you set out to accomplish, even strength building. Ben, if I get 10 more pounds above this, I will be shocked. I have really cut back on my food in take. I know with Christmas I am going to indulge in all the finer foods. Now during that extended stay I have next time, I will powerlift for 4 weeks than start to taper it down again.

[Trailabite]

Rested Friday and will be heading to the gym today! My wife met with a trainer on Wednesday and she still could barely get out of bed on her own today. I told her that she needs to go work out today and stretch those sore muscles, but she thinks she is to sore to work out. We'll see!

[ghostdancer308]

We worked off at 1am last night. Helped out with security on the compound. Ate like crap around 1200am when food came around. Middle-school pizza, fries and chicken nuggets. I think you get the picture. Did back and bi's today and ran 3.5 miles. Felt pretty good. Increased .5 on the run distance. Try to get 10% of an increase weekly or at the end of the week on your cardio distance. Or every 2 weeks. This will help in not burning you out and it will be boost your moral about this working out thing. Oh, I ate like crap tonight somewhat. Banana pudding!! They, the cooks, actually don't screw that up.

[ghostdancer308]

No big accomplishments today. 3 miler and pull-ups(30). Thats it, ate good though. Slept like crap and worked a little today.