Going to the gym is like a korean MMORPG

Damn you guys work out a lot! I only go once a week, which day depends on what is going on... I stay around 70 minutes and do a full body workout.

Not really taking any more weights, I've been at this same level for about 2 years now... just stagnating. I'm pretty happy with my build and weight although it's nothing spectacular either. It helps that I don't really like eating and have a fast metabolism. I definitely could use a second day for cardio cos it's healthy but I can't be arsed

I probably should get a trainer to re-evaluate my exercises cos I kinda made my own workout and been at it since forever xD Just using the gym at work, couldn't be easier! I've tried going to a huge gym but it was too impersonal...

PS: If anyone got a routine for a 1 day-a-week workout please post it! Would like to see how it is different from mine so I can switch it up a bit

Mapcore is starting to feel like Lifecore xD

Quote from Thrik

Bulletproof vest?

I live in a sketchy part of town.. It's issued to me via my home guard service (same as national guard/TA). It's better to run with something that hugs your body instead of a sloppy backpack with weights in it.

(I wear it under my tshirt or jacket so not a whole lot of people notice it at all)

Quote from Chimeray

I probably should get a trainer to re-evaluate my exercises cos I kinda made my own workout and been at it since forever xD

I've read it's called "plateauing", and it really doesn't make much for you. Sure better than nothing, but you definitely need to have a few routines to switch up like every (other) month.

Quote

It helps that I don't really like eating and have a fast metabolism.

Lucky you, but beware! It can change with age (consider your line of blood in the family), i've seen it happen to some friends and it happened to me, at least a bit. So keep an healthy diet, vary it a lot.~

I dunno how much of this is solid/proven, but my convinciments about exercising which i'd be interested in confronting with your experience:

* want to loose fat? do a lot of cardio; limit the carbs you ingest in the afternoon/evening, if you drink limit the alcohol

* there are so many core exercises one person can do to get fit without even lifting a weight. We have so many muscles we don't use...

* when starting to go to the gym, don't lift free weights, use machines. You are not prepared, so you don't really know how to handle those and you can get bad postures and injuries.

* start small: little weights, even though you feel embarassed a girl lifts more than you.

* small steps, read: don't make objectives it will be too difficult to reach/maintain (that's why i'm skeptic about going everyday – unless you have a particular objective).

Going back tonight after taking 3 weeks off (2 weeks for vacation + 1 week of being ill). Will be excited to get back in but I know its going to suck because I have to build back up, but that's OK. My routine is going to look like this I think (This is actually lighter than what I was coming from).

Monday, Wednesday Friday

Warm Up: Rowing or Jogging 5-10 minutes

Barbell Squat 10x3 (10 reps for 3 sets)

Clean 10x3

Bench Press 10x3

Dumbbell Curl 10x3

Jump Rope intervals (3 minute rounds, 10-14 rounds depending)

Arnold Press and/or Shoulder Press (my hardest exercise) 10x3

Skullcrusher 10x3

Dips till fail (x3 sets)

Core + Pushups

Stretch

Tuesday, Thursday, Saturday

Warm Up

Front Squat 10x3

Deadlift 10x3

Leg Press 10x3

Pull-up / Chin-up alternating Till Fail (3 sets)

Calf Raise 10x3

Hip Abduction 15x3

Leg Extension 10x3

If available: Heavy bag work -- same intervals as jump rope, 5-8 rounds -- if not, running at least 25 minutes

Burpees 15x2

Core + Pushups

Stretch

Stats Right Now (Aug. 6):

Height: 6 ft 1.75 in

Weight: 178 lbs

Body Fat (Electronic): 11 %

Bench Press Max: 145 lbs

Barbell Squat Max:

Goal Stats:

Body Fat: 7% or lower

Bench Press Max: 185 lbs

Barbell Squat Max: 225+ lbs

Pull-Ups / Chin-Ups Max: 15+ each (alternative 10x3 + dumbbell weights)

I will be doing increase eventually to a higher weight lower rep cycle and than drop the weight from my highest and re-increase the reps so I can build past that point. I will probably end up dropping a couple of exercises from each day to pary down the timeframe in lieu of working larger muscle groups and cutting out unnecessary isolations (i.e. leg extension when I have squat + press + calf raise already).

Having just read some about some more easily accomplished circuit training regimens, I am going to switch it up and go that route before moving back into the above weight liting routine. I am going to try the workout model used by Jason Statham and see if that doesn't work better for me (less time + better results possibly for my personal goals). See that workout here: http://au.lifestyle.yahoo.com/mens-health/fi…day-wo1000rkout

Someday, when I have children, I am going to adopt the "cat workout" only I will use my children (makes you stronger the bigger/older they get). Life goal: sexiest future husband on the block

Quote from arhurt

I should also mention that I'm regulating my carbs intake and lowering it as much as I can. I'm not on full keto, but pretty close, and should start seeing my fat go down in a few weeks (I've done it before and lost around 30lb with zero physical activity).

Just make sure that when you need to you start re-increasing your carbohydrate intake. Nothing worse than denying your body the nutrition it needs to properly recover from workouts.

korean mmorpg analogy is gold !

stopped working out after I was done with my studies, lost 2kg /

Quote from arhurt

I actually had to do a full physical exam before starting on the gym. I can also guarantee to you that the environment on my gym is perfect: no real bodybuilders or dumb people, just a bunch of people worried for their health. It's located inside a sports center that offers swim classes, soccer/basketball courts for rent and preactice, so the whole thing just puts you in the right mood.

Here are my current measurements:

174 pounds

24% fat

37% muscle

My current workout usually starts with a 10 min warm-up (jogging on the treadmill) and then alternating leg/lower body > arms upper body exercises. I start with the bigger muscles and work towards the little ones. Then I finish it up with some abs/core and stretching.

As I said before, I'm feeling good by trying to be there everyday and it has the added plus (for me) that I can skip a day or two and don't feel guilty. It's very easy for me to drop out of stuff if I don't commit, hence the need for me to do it everyday (and create this thread).

I should also mention that I'm regulating my carbs intake and lowering it as much as I can. I'm not on full keto, but pretty close, and should start seeing my fat go down in a few weeks (I've done it before and lost around 30lb with zero physical activity).

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height? BMI?

Called my friend the instructor today. We're going measure everything this friday (I'll post the embarassing results) and start my weight loss schedule (he's currently making it). Thanks OP! Just have to restrain myself because the first thing that came to mind when thinking about going back was the saying: "If the bar ain't bendin', then you're just pretendin".

Damn, ppl do pretty many passes here.

I prefer doing shorter, intense passes. Always done that. But it's only recently I got back to it after.. years of doing nothing

It's pretty awesome to go before work though, definitely makes you feel less tired.

Quote from PhilipK

It's pretty awesome to go before work though, definitely makes you feel less tired.

Yeap, the "wow, I actually feel less tired now" aspect of it is one of my favorite. I was really tired of... well, being physically tired all the fucking time.

Strangely enough I started working out more, because I wanted to work harder.

lol ...

What has Mapcore become?!

Damn you, arhurt!

Just kidding, we do need to take care of our bodies to stay in the game

Quote from st0lve

I work out since I don't want to become a cripple at the age of 30. I mostly do bodyweights with a focus on core muscles and functional strength. Besides, I hate gyms and they are way too expensive for me (cheapest is like 8 cans of beer a month, while Crossfit and Kettlebell gyms which I find attractive are about 32 cans!!), I'd rather workout outdoors at my local ghetto gym which is free and has all the needed monkeybars and stuff. Hell, even a few hangups and pushups each day is better than nothing.

In addition to that, I do a lot of jogging with my bulletproof vest for additional weight (~7kg). Probably between 7-10km with a pace of 6-8min/km with a climb of ~180m. Jogging is boring as fuck. I did run a lot before school during a period, but I realized that waking up and hour early made me get too little sleep over the week, and made me sleep all weekend. Now I do it during evenings instead.

My rules to keep working out are pretty simple, no working out on weekends, and absolutely no workouts when hung over (even on weekdays). And if there is something more fun to do than working out, then do that instead.

Do you live in Compton? Wtf.

Ow yes, rock climbing for sure! I go ever 2 weeks.

One of the best workouts where you use a lot of different muscles.

And it is damn fun too

I do mainly bouldering though

I actually want to start bouldering as I need the training for some trips I'm planning. I used to do Kung Fu (Shaolin/Animal Tech), which also includes a very strict and hard training regiment, but after a few years I felt like trying something else.

Fucking jocks.

I'm going back to my old gym. There will be hell to pay when they see me in this shape. Verbal abuse to the max.

I reactivated my account and got an appointment with my friend this Friday. We're going to do a measurement and he's going to explain the schedule he made. He told me it's going to be realistic, maintainable and purely focused on losing weight.

Also, for the very first time in my life, I've shaved my head. I don't know why, I just felt that if I did it, I want it more. That I'm more....hardcore.

Go Bald – Why You Should Shave Your Head