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Old May 23rd, 2012 (05:07 AM). Edited August 15th, 2012 by CarefulWetPaint.
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Join Date: Apr 2011
Location: New South Wales, Australia
Gender: Male
Posts: 1,196

The PC Fitness Center!

This club is for anyone and everyone to join! If you want to get fit, enjoy exercise, are a body builder or just enjoy exercising this is the place for you. Feel free to discuss work outs and exercises here as well as nutrition and stretches! Anything fitness related is welcome for discussion! This club will be very member driven so feel free to contribute any exercise or workout program you'd like to share.

Rules:
1. Obey All forum and Club rules.
2. Don't discourage or put people down.
3. Be helpful to other members in the club.
4. If you have a question about anything club related VM or PM CarefulWetPaint
5. Be Active!

Member List:

CarefulWetPaint
NP
Kurui
Juicy
Impo
Sector Revenge
Drakow
Wiilio
fiOWNya
Snowman4686
Jerichob10
TheGr8
Evanlyn
Dark Azelf
dragonomega

Sign Up:
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Why you're joining:

Contributed Work outs:
(These will rotate from weekly to bi monthly)
Feel free to VM me or ask in this thread if you have a question about any of these workouts or what the exercises are.

Hump Day Workout:

Week 1 Hump day workout:
21-15-9
Thrusters (40kilo barbell.)
Sit Ups
Push Ups

No rest until you're finished.


Gym Work out program:
Credit To Dark Azelf For this one.
Spoiler:
Its a 3 day split routine at the moment.

Biceps + Chest


Chest

Flat Bench (Main exercise)

Decline Bench or Decline Dumbell Press or started doing some Guillotine presses also recently. (awesome for man cleavage aka upper chest lol!)

Incline Flyes or one of above exercises.

Bicep

Barbell Curls / Preacher Curls

Incline Hammer Curls

Arnold concentration curls

All above are 4 sets of 6-10 reps. Ill alternate between pyramid and reverse pyramid.

Abs ill super set crunches, v-sits and planks to failure. About 6 sets. Ill tag these on if i dont feel tired.

Rest Day

Triceps + Back



Back


Lower

Dealifts

Cable back extensions

Upper

Bent over rows

Pull Ups or Seated Rows or Bent Arm Pull Overs.

Single Arm rows

Triceps

Narrow Grip Bench super setted with skull crushers and narrow/diamond press ups. (absolute killer, gives you huge triceps though, i still ache for like 3 days after after this mofo).

Tricep kickbacks, extensions or Pulldowns on machine.

All are 4 sets of 6-10 reps. Ill alternate between pyramid and reverse pyramid.

Rest Day

Shoulders and Legs



"legs"

Squats

Shoulders

Shoulder Press super setted with behind neck press

Arnold Press

Upright rows

Rear Delt Rows or rear delt flyes

Shoulder Shrugs super setted with calf raises with barbell.

Rest Day

Rest Day

Do arms and legs twice a week each, example schedule:


Home Work out program:

Little to no weight or gym equipment will be needed to complete this workout:
Do Arms and legs twice a week, like the gym workout.

Arms:
3 Sets of:
10 - 12 Push Ups alternating lifts
10 - 12 Elevated Row
10 - 12 Climbers Chin-Up
10 - 12 Wall Handstand Push-Up

Legs:
10 - 12 Spiderman Jump Squat
10 - 12 Straight Leg Deadlift
10 - 12 Multi Direction Lunges
10 - 12 Lateral Step Down

Rest 60 seconds at the end of each circuit. (A circuit is 1 set of all the exercises.)

Snowman Work out
(Cold Climate Workout):
Spoiler:
Cold Weather Training:
This is where the person/s in question push there body to there max in Minus temperatures.
Before I continue I think it would be best if i discussed some of the dangers with this method.

1. there is a very real risk of hypothermia so dress warm e.g combats,vest, hoodie
2. Icy conditions as you will be moving a lot, wear good gripping shoes
3. I would really suggest taking a partner for the first few times untill your use to the method as you don't want to make a mistake and injure yourself alone
4. keep a mobile with full charge and credit

Wonder why its in cold weather?
Well in military training we need to be able to adjust to any scenario so i created this training program for myself, training in cold weather helps build your resistance to the elements and generally toughens you up.

Ok so onto the fun bit.

1'st of you will need a medium/large rucksack whatever you wanna call it, something you can store plenty of bulk in, First you want to pack a good 10-12 water bottles, BUT don't overdo yourself just take as many as you think you can handle, this really helps build back muscles and shoulder, next you will be jogging in cold weather so remember to dress warm.

Start with 1 mile, I use a Nike+ sports watch with the trainers (but they sensor works in my training boots) so it keeps an eye on how many miles I have done and my heart rate, its very important you don't let your heart rate climb to high until your body adjusts.

So jog for as far as you can not fast but at a steady pace, I would suggest after 3 months you should be averaging 1mile and a half in 9mins 20 but you don't have to everyone works differently.

For this next one you will be doing press ups and sit ups.
This can be done in the comfort of your own garden (as long as its cold)
do 10 - 50 press ups (I'm starting low as it would be your first attempt)
do 10 - 50 sit ups
Another good thing to do would be to find yourself a sturdy plastic box, fill it with junk till its as heavy as required, lie on your back and [COLOR=blue !important][COLOR=blue !important]bench [COLOR=blue !important]press[/COLOR][/COLOR][/COLOR] it, cheaper and just as effective as going to the gym, just be careful you don't drop it on your head x) i'd suggest one with handles.

Relay Running:
Set up 6 cones, bags or even drinks bottles at intervals through a field, as far apart as you like, then get a stopwatch (one that will buzz at a certain time) so set it to 15 second alarm then sprint as fast as you can seeing how far you can get along these cones and back, if you can make it all the way, move them further apart, BUT only have 5 - 10 seconds rest max between reps as you don't want to start stiffening up.

One last thing, people say you shouldn't drink water when jogging, well I have to caution that you do in cold temperatures, I was bed ridden for 3 days because one night i forgot to bring a water bottle (i fill my rucksack with tools or bricks) and I went jogging for a couple of hours feeling fine, then next morning I could just about breathe, because the cold weather gets into your lungs and dries them, if you forget a drink put a rag around your neck and mouth even if you sweat more, you will thank me the morning after

1. DO NOT put your hands or any part of you body in hot water after training as you will get Chillblains which is very dangerous.
2. Do this once a week if your not use to it, I'm currently doing it 3 - 4 evenings of the week when the weathers cold but now its summer.
3. I'll add more at some point, can I edit it once its on the front page?

Thanks and train hard =)
Anyway I hope you enjoy this guide, and PLEASE be careful this is not for the feint hearted.

If you need any advice on what to eat, drink or diets i'll write up another guide.

Thanks

Chris


Beginner Work Out
:
This is for the people who haven't work out before/ for a long time:
Spoiler:

5 minute warm up (Example some skipping or a spin bike.)
Light stretches
Do 2 sets of each of these if possible with 30 second to1 minutes rest after every two exercises:
5 Push ups (You can cheat and do them with your knees if you have too.)
8 Squats (Feet shoulder width apart, arms out straight infront of you. Squat down keeping your back straight then stand up straight again.)
20-30 Plank ( Rest on your forearms and lift yourself up so you make a plank shape and hold. Your biceps should be about 90 degrees to your forearms.)
5 (each arm) Dumbbell Bicep Curls (Use a low weight or weight you feel really comfortable with, if you dont have dumbbells improvise by filling up bottles with comfortable handles and use them.)
8 (each side) Calf Raises you also do this by holding your dumbbell in the same hand as the leg youre using if you want to make it more challenging. (find something you can step up on, like a plank of wood and hang your heel over the edge. Now go to your tippy toes on the leg you are using and finish it back down with your heel hanging over the edge, thats one rep.)

5 minute warm down (Skipping etc)
Finish with some light stretches.


Beach Body Workout Female Version:
Spoiler:

I suggest investing in some dumbbells if you are serious about getting in and staying innshape if you dont want to use the gym and dumbbells will be used in this workout. you can get a set of 20kilo changeable dumbbells for ~$60 and thats all you'll need for a long while.

Hello! This'll be a ~6 week program to get your body in shape for summer/beach holidays.
Basically it'll just be a rotation of 2 weeks for 6 weeks to help you get a good body quickly.

Week 1 & 2 Workout:

3 sets of:
5-10 Girl Push Ups
4-6 Bicep Curl
2 minute rest
5 - 10 Squats
5 - 10 Crunches
2 minute rest
5 - 10 (Each Side) Forward Lunge
30 second hold Plank
2 minute rest

This will be done:
Mondays, Wednesdays and Fridays. If you can't manage to do them on those days make sure that you can do the workout 3 times a week with at least a day between each workout.

Week 1 & 2 Cardio.

Say hello to your new best friend, interval cardio training.

Five choices here.
You can either do this jogging, rowing, skipping, swimming or cycling your choice.

The plan:
5 minute warm up.
On your chosen activity perform it as fast as you can or close to your max speed (quickly) for about 30 seconds (Count in your head or use a stop watch.) then drop the speed to a much more comfortable rate and maintain this speed for 90 seconds. Repeat this process 4 times
Next step:
On your chosen activity perform it as fast as you can or close to max speed for about 10 seconds then drop the speed to a more comfortable rate and maintain this speed for 120 seconds..
Finally
5 minutes of a cool down and a quick stretch to finish it off.

Do this twice a week, between Workout days. Heres an example schedule you can try to stick to:
Monday: Work out
Tuesday: Cardio
Wednesday: Work out
Thursday: Cardio
Friday: Workout Out.

Nutrition:
Someone else please help me out here.
Just make sure you drop all the junk food and fast food if possible, and definitely drop out any soft drinks you have.

Week 3 & 4 Workout:

3 sets of:
5 - 10 Push Ups
6 - Dumbbell Shoulder press
2 minutes
10 - 15 Squats
10 - 15 (each Leg) Step Ups (find something atleast 50 -70 cms that you can step up onto)
2 minutes
5 - 10 Deadlift (Don't use any weights.)
5 - 10 Lying leg raises
35 Second Plank Hold
2 minutes

Week 3 & 4 Cardio:
Same story as last two weeks.
5 Minute warm up
30 seconds at a fast pace followed by 90 seconds at a slower more comfortable rate. Repeat 6 times this week.
10 seconds at a face pace followed by 120 seconds at a slower more comfortable rate. Repeat 2 times.
5 minutes warm down and stretch afterwards.

Example Schedule:
Monday: Work Out
Tuesday: Cardio
Wednesday: Work Out
Thursday: Cardio
Friday: Work Out

Same as the first two weeks, Work out 3 times a week with at least a day between each workout and do cardio at least twice on the days between the workouts. Rest on weekends.

Nutrition:
Someone else please contribute and help me out with this. NO JUNK FOOD OR SOFT DRINKS

Week 5 & 6 Workout:
You're nearly there! Keep going!

3 Sets Of:
10 -15 Push Ups
5 - 10 Dumbbell Lateral Raises
2 Minute rest
10 - 15 Jump Squats
10 Each Leg Calf Raise
2 Minute rest
10 each Leg Dumbbell Lunge
10 each leg Step up
45 Second Plank Hold
2 minute rest.

Week 5 & 6 Cardio:
Same stuff but again a little longer!
5 Minute Warm up
30 Seconds at a quick pace, 90 seconds at a comfortable pace. Repeat 8 times.
10 Seconds at a quick pace, 120 seconds at a comfortable pace. Repeat 4 times.
5 minute warm down and stretch.

Schedule:
As before, work out 3 times a week cardio 2 times a week. Example:

Monday: Work Out
Tuesday: Cardio
Wednesday: Work Out
Thursday: Cardio
Friday: Work Out.

Nutrition:
Just keep doing whatever you've been doing, NO JUNK FOOD OR SOFT DRINKS


Beach Body Male Version:
Spoiler:

I suggest investing in some dumbbells if you are serious about getting in and staying innshape if you dont want to use the gym and dumbbells will be used in this workout. you can get a set of 20kilo changeable dumbbells for ~$60 and thats all you'll need for a long while.

Hello! This'll be a ~6 week program to get your body in shape for summer/beach holidays.
Basically it'll just be a rotation of 2 weeks for 6 weeks to help you get a good body quickly.

Week 1 & 2 Workout:

3 sets of:
10-15 Push Ups
8 Bench/ Dumbbell Press
2 minute rest
10 - 15 (Each Side) Bicep Curls (Use dumbbells)
10 - 15 Squats
2 minute rest
10 - 15 (Each Side) Forward Lunge
45 second hold Plank
2 minute rest

This will be done:
Mondays, Wednesdays and Fridays. If you can't manage to do them on those days make sure that you can do the workout 3 times a week with at least a day between each workout.

Week 1 & 2 Cardio.

Say hello to your new best friend, interval cardio training.

Five choices here.
You can either do this jogging, rowing, skipping, swimming or cycling your choice.

The plan:
5 minute warm up, so perform your chosen activity at about 40% your max effort so its just nice and easy.
Now
On your chosen activity perform it as fast as you can or close to your max speed (quickly) for about 30 seconds (Count in your head or use a stop watch.) then drop the speed to a much more comfortable rate and maintain this speed for 90 seconds. Repeat this process 6 times
Next step:
On your chosen activity perform it as fast as you can or close to max speed for about 10 seconds then drop the speed to a more comfortable rate and maintain this speed for 120 seconds. Repeat 2 times.
Finally
5 minutes of a cool down and a quick stretch to finish it off.

Do this twice a week, between Workout days. Heres an example schedule you can try to stick to:
Monday: Work out
Tuesday: Cardio
Wednesday: Work out
Thursday: Cardio
Friday: Workout Out.

Nutrition:
This isnt my strong point but try this out.
First step drop all that junkfood crap out of your diet, it has no place anymore, this means no fast food if you can help it.
We'll be trying the 6 meal approach if it is possible for you. The idea is to have 6 smaller meals a day then just 3 big meals, thisll help speed up your metabolism and burn the fat away!

Breakfast:
1 bowl of cereal or porridge. No junk high is sugar etc cereal, something healthier and high in protein and fiber like wholemeal cereal from Uncle Tobys.

Morning Snack:
2 handleful of nuts and a banana or other fruit.

Lunch:
Some lean meat like a chicken breast (preferably not fried) and a serving of salad.

Afternoon/before workout snack:
Have this at least an hour before working out
A can of tuna or a serving of fish.

Post Workout (Optional):
Protein Shake - Have it within 30 minutes of finishing your workout.

Dinner:
More lean meat high in protien, perhaps a lean cut steak and have it with steamed veggies.
OR
Pasta with tuna or mince or chicken mince.

Thats just a sample diet, just try and eat around that and healthily. I hope it helps as at least a guideline.

Week 3 & 4 Workout:

3 sets of:
15-20 Push Ups
8 Shoulder press
5 - 8 Chin ups
10 - 15 Each Leg Step Ups (find something atleast 50 -70 cms that you can step up onto)
10 - 15 Deadlift
50 Second Plank Hold

Week 3 & 4 Cardio:
Same story as last two weeks.
5 Minute warm up
30 seconds at a fast pace followed by 90 seconds at a slower more comfortable rate. Repeat 8 times this week.
10 seconds at a face pace followed by 120 seconds at a slower more comfortable rate. Repeat 4 times.
5 minutes warm down and stretch afterwards.

Example Schedule:
Monday: Work Out
Tuesday: Cardio
Wednesday: Work Out
Thursday: Cardio
Friday: Work Out

Same as the first two weeks, Work out 3 times a week with at least a day between each workout and do cardio at least twice on the days between the workouts. Rest on weekends.

Nutrition:
Same as the first two weeks:
6ish meals a day with no junk food or fast food if you can help it.

Week 5 & 6 Workout:
You're nearly there! Keep going!

3 Sets Of:
20-25 Push Ups
Either:
10 Bench Press
or
15-20 Rows/Recline Pulls
12 -15 Bicep Curls with dumbbells.
2 Minute rest
10 - 15 Jump Squats
15 Each Leg Calf Raise
2 Minute rest
15 each Leg Dumbbell Lunge
15-20 Burpee's
55 Second Plank Hold
2 minute rest.

This weeks a bit longer but it is to get bigger gains and finish the last stage of getting ripped!

Week 5 & 6 Cardio:
Same stuff but again a little longer!
5 Minute Warm up
30 Seconds at a quick pace, 90 seconds at a comfortable pace. Repeat 10 times.
10 Seconds at a quick pace, 120 seconds at a comfortable pace. Repeat 6 times.
5 minute warm down and stretch.

Schedule:
As before, work out 3 times a week cardio 2 times a week. Example:

Monday: Work Out
Tuesday: Cardio
Wednesday: Work Out
Thursday: Cardio
Friday: Work Out.

Nutrition:
Keep it the same roughly 6 small meals a day instead of the 3 big ones and drop the junk and fast food out as much as you can.


Well thats it, in 6 weeks you sound be able to drop a few kilos/ get cut up quite a bit.

Please give me some feedback on this workout and what you think could be added/ changed to make it more effective.


Disabled Work out program:
(Will add soon, contribute one if you wish)

Core Blaster:

3 sets of:
45 second Plank
12 each side cable crunch (If possible) Or
12 each side Mason Twist
12 hanging leg raises
12 each side Bicycle Crunch
15-25 seconds of L Sit (you dont need to hold for one go if you can't just make totally time 15 -25 seconds before finishing on it)
2 Minutes at the end of each set.

Wall Of FAME!

Spoiler:
Week 1 Hump Day Workout: Thrusters, Sit Ups, Push Ups.
Holder: CarefulWetPaint with a time of 4:52.

Hump Day Week 2:
No holder.

Hump Day Week 3:
No Holder.

Hump Day week 4:
No holder.

1500 Metre Run:
No holder

3000 Metre Run:
No Holder

5000 metre run:
No holder


Work Out Diets and Nutritrion:

(Please contribute a good diet and nutrition if you know your stuff!)
Dark Azelf's Cutting Diet (I need of a better name):
Spoiler:

Breakfast:
4 eggs (remove a couple of yolks)
Protein Shake
Hand full of Peanuts
(Other supplements i take: Fish Oil, Multivit Tablet, Cissus Quadrangularis (awesome natural supplement) and Creatine Monohydrate)

Mid Morning Snack
A piece of fruit and some form of various cooked meat

Lunch
Steak and a Load of veg

Tea
Some nuts or cheese or something like Turkey ham, something random and low in carbs i.e peanut butter.

Supper
Grilled Chicken and Cheese Salad
Protein Shake

Around my workouts ill have things like Oats, Juice or something else. I usually have simple carbs rather that complex for quick energy.


FiOWNyas Paleo Diet Example:
Spoiler:

Breakfast -
2-4 eggs with steak, chicken, whatever meat is in the house, avocado. (my favorite)
Omelet.
Frittata.
Meat and veggies (I prefer spinach, kale, and other dark green veggies in the morning, but anything works).
Leftover dinner.

If I do a strength workout before breakfast, I usually throw in a sweet potato or two.

I see bacon/sausage as cheats because they are more processed, I'll have that once or twice a week. If I know I'll have a busy day and don't have leftovers, I'll hardboil some eggs the day before and maybe cook up some steak (I love cold steak, oddly) that I can get out of the fridge and go.

You don't have to do so many eggs, it's just easy and cheap and I like them.

Lunch -
Generally a really big salad with meat and avocado. No dressing or a homemade (a la more natural) dressing.

I usually skip lunch, because I'm not hungry.

Dinner -
Meat and veggies. On workout days, higher carbs.
Some of my favorites:
Chicken Curry
Taco filling salad (pretty much, no taco. )
Chicken Salad
Apple and Apricot Pork Chops
Fajitas (no tortilla)
Grilled chicken/steak on the BBQ
Beef stew

The rule of thumb is - no snacks. If you're still hungry, eat more during one of the meal times. Also, don't drink your calories. So, for drinks - water.


Healthy Recipes:
Hamburgers with Mushroom Sauce


Example/Form Videos or explanations:


(Will put in explanations of any exercise not know to members here.)

Member Activities:
Nike+ GPS
An App for the iPhone and iPod Touch
Spoiler:

Hey guys, it's Impo here, presenting a unique way for those with an iPhone/iPod Touch to converse in a way that incorporates exercize - Nike. For $1.99, this app will be a quintessential partner in your runs, calculating helpful stats like Distance Ran, Time Taken, Calories Burnt, and Pace. It's really quite a heavenly app, and I've been using it on the treadmill with surprising accuracy.
Now, for those who have the app, there is a special feature: automatic synchronization. This means once you sign up with the Nike Website[/URL] your runs will be recorded on it, allowing for easy archiving and reviewing. The website also has a number of other motivating features such as Challenges, Goals, and Programmes, all centered around helping you run faster and better.

On to the point, for those with the app, there is a great way to run together with other PC members (figuratively, of course) - Tag or Challenges. Both of these will be explained in the tutorial section of the Nike site, so I'm not going to waste valuable typing time. But when/if enough members use the app, I'll have no problem organizing a PokeCommunity Running Challenge! How exciting!

Nike+ GPS PC Member Directory
Impo - Total 62.35km Ran

...Wow, that's a long list.
If you have the app, just say your Nike+ GPS name and your total distance (and don't forget to put your profile on public so PC can add you as a friend rival!

and the image for the app is here


Topics:


Main Discussion Points:
Do you have a nutrition plan or diet that you follow? If so what is it? Would you like to see more dietary talk in the club?

How do you feel about working out/exercising with other people? Do you prefer doing it alone where no one can see you or do you prefer having other people with you? Why is this?

Secondary Discussion Points:
What is your fitness goal?
What is your motivation to work out?

User Bar:
(Please Contribute if possible.)

Credits

(If you contribute to the club your name will go here, if I forget you vm me.)
Impo - The Nike+ GPS write up.


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