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Old May 23rd, 2012, 05:07 AM
CarefulWetPaint's Avatar
CarefulWetPaint
Time to Say Goodbye
Community Supporter
 
Join Date: Apr 2011
Location: New South Wales, Australia
Gender: Male

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:
Username:
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.


__________________

Last edited by CarefulWetPaint; August 15th, 2012 at 01:27 AM. Reason: ADDED WALL OF FAME!!!!
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  #2    
Old May 23rd, 2012, 07:49 AM
NP's Avatar
NP
Help, I'm alive
 
Join Date: Mar 2010
Location: United States
Gender: Male
Nature: Naughty
Username: NP
Why You want to join: This looks pretty cool. (As with most of your clubs.)

I've been working out on and off since freshman year. Usually working out becomes bigger for me in the summer. My biggest motivation is to be fit enough to do the sports and things I want to do.

Right now, I'm doing the 6 Pack Summer Challenge along with some of my friends from track and marching band. It's been good so far, and it's free if you have the right equipment (but really, you could even use shoddy weights).

Here is the site for that: 6weeksixpack .com

By the way, seeing "Hump Day Workout," made my morning. xP
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Old May 23rd, 2012, 02:34 PM
Kurui's Avatar
Kurui
Kageroza's Waifu
 
Join Date: May 2012
Location: In Kageroza's Arms
Gender: Female
Nature: Calm
Send a message via Windows Live Messenger to Kurui Send a message via Skype™ to Kurui
Username: Kurui
Why You want to join: To learn what I can do for working out being disabled and all. Light exercise is better than none, amiright?
__________________
<3 PC's BARMY GIRL <3
//
Blog Lyric Art \\
"Yor barmy...."
"o.o What's that?"

"Tha' means yor nu's, yor froo' loops, yor BANANAS!"

R.I.P. KAGEROZA. </3 T_T
I am Shi-Orihime Inaba on FailFacebook.

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  #4    
Old May 23rd, 2012, 05:32 PM
Juicy's Avatar
Juicy
Bone to be wild!
 
Join Date: Dec 2011
Location: Melbourne, Australia
Age: 23
Gender: Male
Nature: Jolly
I'll join. Can't say I'm a huge fan of weight exercises but I love me some calisthenics. Main thing I'll be doing here is reading what other people do but I might find myself posting a bit here and there.

Currently I'm doing the 100 pushup challenge, 200 situp challenge with decline situps, 200 squat challenge with one legged squats and 20 pullup challenge and trying to fit in some L-sits. I know that what I'm doing is not the best way to get results but the challenges are only 6 weeks long and they're fun. I'm also working on getting a handstand (as unsupported handstand pushups are a goal of mine) and doing some boxing and kicking drills (I'd hardly call it kickboxing seeing as I've never had any training in that and I do my punching and kicking separately.)

I'd be really interested in seeing how people stretch as flexibility is something I'm quite keen to work on.
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Old May 23rd, 2012, 11:23 PM
Impo's Avatar
Impo
Vital Spirit
Community Supporter
 
Join Date: Feb 2010
Location: Earth
Gender: Male
Nature: Relaxed
Yay it's here!
I want to join to promote healthiness, and I'll write up the app thing soon; right now I'm on my phone and I have to study for exams :/
__________________


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3DS FC: 3411-1566-9347
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  #6    
Old May 23rd, 2012, 11:52 PM
CarefulWetPaint's Avatar
CarefulWetPaint
Time to Say Goodbye
Community Supporter
 
Join Date: Apr 2011
Location: New South Wales, Australia
Gender: Male
Thanks for the interest and input everyone. I would really appreciate if someone could help Kurui out by thinking up a workout for people with a disability.
Remember this club is going to be very community based and any workout you would like to contribute will be put up on the front page in rotation! Challenge work outs like Juicys push up one will also be put up and rotate every two weeks.

On that note today I added a gym work out for arms and legs, a home full body workout in which no weights are required, the hump day work out (use this one to challenge your body once a week so it doesnt get use to the same old same old, itll change every wednesday.) And also a beginners work out for people who dont really know how to get into fitness or want to take it easy for awhile until they get use to it.
Also feel free to VM me if you want a scaled down version of any of the work outs if they are too difficult for you etc.
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Old May 24th, 2012, 01:36 AM
Juicy's Avatar
Juicy
Bone to be wild!
 
Join Date: Dec 2011
Location: Melbourne, Australia
Age: 23
Gender: Male
Nature: Jolly
Workouts you can do when you're disabled? I'm assuming that by disabled you mean you're in a wheelchair but your upper body works?

I did a bit of a search and found some videos

A guy in a wheelchair who does crunches.

A guy using a pull down bar thing- I'm normally against these, normal pullups are better but I'm not sure if that's an option for you (Maybe you could, with help, get under lifted up to the bar, do your pullups and then get lowered into the wheelchair? I don't know at all and don't wanna pretend I know either).

Another guy working out in a wheelchair.

There's lots of videos and things to find online that you could potentially follow. What about dips? Put your wheelchair (Again, I'm just assuming you're in a wheelchair, I'm really not educated with this stuff) between the bars, grab them and do dips directly over your chair before lowering yourself back into it. Before you do anything though you'd want to consult a doctor or professional cuz they'd be more likely to know what can do damage.

Home workout program
Quote:
10 -20 Push Ups
10-20 Pull Ups
10-20 Chin Ups
10-15 Jump Squats
10 -12 each leg Forward Lunges
45 Second Plank
45 Wall Squat
Is it necessary to have pull ups, chin ups and push ups all in one go? I don't think the chin ups are needed at all, personally. You get enough arm workouts with the push ups and the pull ups and they're more rounded exercises anyway. Never really done lunges but I really should. No idea whether wall squat adds anything, not something I'd do but it could be good. I'd be more inclined to add L-sits (They can be done by hanging from a pull up bar as well) and if you can't do L-sits, try just lifting your knees up and holding them there.

I've been doing poorly recently and am thinking of changing things up for myself but I'm considering something like this. Any comments would be appreciated ;) The aim is to keep it simple but also well rounded.

Day 1
Pull ups Yeah umm, I have no idea what I'd do for sets/reps.
Sit ups I'm guessing around 3 sets for each exercise
Squats

Day 2
Push ups/Dips
L-sits - 10 sets of holding it for 6 seconds is the plan for me.

Naturally it would include stretching and cardio and a day of rest whenever needed. I read somewhere that the biggest mistake people make when working out is thinking that just because they can do more reps that they should add more. Apparently you should maintain a workout for a few weeks even when you feel you can do more as it helps get your body rested and solidifies the progress you have made, helping you out in the long run. For anyone interested I read that in 'Building the Gymnastic Body' by Coach Christopher Sommer. I'd recommend you do your own reading though and potentially correct any mistakes I make cuz that would really help me ;)
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Old May 24th, 2012, 02:30 AM
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Well I'm not exactly totally sure what her disability is but I'm sure they will help her and give her an idea, I'll definitely put them up on the front page so people have something to work with if they are in a wheelchair or have a similar disability.
Definitely talk to a professional first though to make sure you dont hurt yourself!
I think Kurui is more a special case though so I hope she can explain it a bit better for us and give us some more information to work with so we can figure something out for her

Well its not REALLY necessary but they all work different muscle groups. It probably is a bit much (What does everyone else think) so I might just drop one of them out in the following days. Its really more just a guideline then anything with the high reps to get your more "cut" then "big".
Personally I always do Wall Squat Holds, I think they do your hammies and quads, you definitely feel them though. I think I'll put L-Sits into the next home workout which Ill rotate probably every two weeks? Is that fine? The main reason Im going to rotate the workouts is because you need to continually challenge your body to adapt to get good results from working out (At least this is what I believe) and if you keep doing the same workout over and over again your body will just get use to it and you'll plateau. (Which is one of the reasons for the Hump Day Workout.)

Okay well personally Im going to say give the one I put up a go, maybe just cut out the chin ups or pull ups. The change will definitely hit you hard and get your muscles thinking, "Time for us to be getting more stronger." Though don't do it all in one workout if you dont want to, seperate the arm work outs from the leg work outs?

For your thing, To figure out that you should probably work out how many you can comfortably do, say 15 and then drop it back to say 8-10 and do 3 sets of them. Like find your max amount then only do half of it with proper form. (Make sure you have a grip outside your shoulder width, hands on your side of the bar, palms facing away from you. Make sure you extend your arms out fully so they are completely straight with no bend in them. And when doing the pull up make sure you get your chin above the bar.) If youre not doing weight squats I suggest doing jump squats are itll do another muscle group if you do.

For day 2 perhaps challenge yourself and either make it elevated push ups or diamond push ups to make it a lil harder. Do the tricep dips as well though, Im thinking 3 sets or 12-15 reps for those two? Maybe only 8 if youre struggling with them.
May I suggest doing step ups on day to as well, possibly dumbbell step ups if you have any dumbells to keep it a bit more fair on your legs?

Heres a plan for you
Monday: Do your day 1 workout
Wednesday: Do the Hump Day Work out I put up xD
Friday: Do your day 2 workout
or something like that maybe?

I will definitely think about reading that book though and get back to you once I do.

Does anyone take any supplements or anything such as protein shakes etc?
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Old May 24th, 2012, 03:37 AM
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What is your fitness goal?
My Fitness goal is to achieve an athletic body, and to be able to maintain it. That means sexymexy abs, and a little arms, too. Also to eat healthy, like leafy greens and the like.

How long have you been working out for?
I joined a gym roughly a month ago, and it's been kinda good. The frequency is roughly 3 times a week, for about an hour to an hour and a half.

What is your motivation to work out?
TO LOOK GOOD. I would post pics of sexy abs but I'm on my school laptop disables history deletion and I want that on my record o.o
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Old May 24th, 2012, 10:59 PM
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Why you're joining: Well I seem to work out every day. I love doing the pull ups and the sit ups. They are #1! Anyway...it wouldn't hurt to discuss fitness..right? haha I do have my own personal stuff so I don't really go to the gym...at all.
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Old May 25th, 2012, 12:03 AM
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My Goal is to look good as well Impo! (We are one in the same, best mentality ever!)

Haha feel free to post "sexy pics" Im sure theres many PC members who would love to see it.

Welcome Sector!
I do all my working out at home as well since I have everything I need, tbh I have never stepped inside an actual gym before. Go figure.

How many dead pull ups can you do?

Also I added a new work out Core Blaster, I'd like some feedback on it and if you think its good/ what else could be added etc. Everyone please feel free to contribute some routines etc because they will be featured!

Also The NIKE + GPS write up has been added to the first post, it was written up by our own Impo and I encourage anyone who can get the app to use it and give Impo a challenge!

-Edit-
Oh and if someone wanted to write up a stretching/flexibility routine for the club that would be so amazing! Some dietary input would be awesome as well, I'm a bit lost when it comes to that
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Old May 25th, 2012, 12:41 AM
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Alright, ze Ovalord gonna sign up to this shizzniggle cause I canz.
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Old May 25th, 2012, 01:00 AM
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Yay!
Gym today! Ran 4 kilometers on the treadmill, 15 minutes on a cross runner, and then my weights.
For some reason I almost died on the run, I'm getting too much stitches :s
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Old May 25th, 2012, 01:06 AM
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Interlink your hands and place them both behind your head with your elbows pointing to the sides. It expands your lungs out and helps relieve the discomfort of stitches.
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Old May 25th, 2012, 01:11 AM
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Originally Posted by Drakow View Post
Interlink your hands and place them both behind your head with your elbows pointing to the sides. It expands your lungs out and helps relieve the discomfort of stitches.
I would, but the gym is public, and that would look rather odd :s
Eh, I'll do it anyway
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Old May 25th, 2012, 03:35 AM
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Stitches usually come up for me if I eat before exercising, so I suggest giving yourself at least an hour after eating before exercising. Mr Drakow was right about the arms behind your head, and make sure not to have heaps of water at once. Little sips are better then big gulps. I usually just power through stitches though no pain no gain!

Drakow what kind of workouts do you do?
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Old May 25th, 2012, 07:49 AM
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Originally Posted by CarefulWetPaint View Post
Well its not REALLY necessary but they all work different muscle groups. It probably is a bit much (What does everyone else think) so I might just drop one of them out in the following days. Its really more just a guideline then anything with the high reps to get your more "cut" then "big".
Personally I always do Wall Squat Holds, I think they do your hammies and quads, you definitely feel them though. I think I'll put L-Sits into the next home workout which Ill rotate probably every two weeks? Is that fine? The main reason Im going to rotate the workouts is because you need to continually challenge your body to adapt to get good results from working out (At least this is what I believe) and if you keep doing the same workout over and over again your body will just get use to it and you'll plateau. (Which is one of the reasons for the Hump Day Workout.)

Okay well personally Im going to say give the one I put up a go, maybe just cut out the chin ups or pull ups. The change will definitely hit you hard and get your muscles thinking, "Time for us to be getting more stronger." Though don't do it all in one workout if you dont want to, seperate the arm work outs from the leg work outs?

For your thing, To figure out that you should probably work out how many you can comfortably do, say 15 and then drop it back to say 8-10 and do 3 sets of them. Like find your max amount then only do half of it with proper form. (Make sure you have a grip outside your shoulder width, hands on your side of the bar, palms facing away from you. Make sure you extend your arms out fully so they are completely straight with no bend in them. And when doing the pull up make sure you get your chin above the bar.) If youre not doing weight squats I suggest doing jump squats are itll do another muscle group if you do.

For day 2 perhaps challenge yourself and either make it elevated push ups or diamond push ups to make it a lil harder. Do the tricep dips as well though, Im thinking 3 sets or 12-15 reps for those two? Maybe only 8 if youre struggling with them.
May I suggest doing step ups on day to as well, possibly dumbbell step ups if you have any dumbells to keep it a bit more fair on your legs?

Heres a plan for you
Monday: Do your day 1 workout
Wednesday: Do the Hump Day Work out I put up xD
Friday: Do your day 2 workout
or something like that maybe?

I will definitely think about reading that book though and get back to you once I do.

Does anyone take any supplements or anything such as protein shakes etc?
Thanks for the input. What I mean with chin ups being unnecessary to the workout was that, sure pull ups work your back muscles and push ups work your shoulders but they also work your arms and the chin ups might just be overkill there and not really add anything. That being said I don't know for sure so it was more of a discussion starter than anything. Also, when I said push ups I didn't just mean normal ones, I meant any variation of push up (Same for the other exercises). It was a reallllllllllllllllllly rough plan. I will probably start using jumping squats in my workouts though, they seem like quite a good idea and might actually make me enjoy squats and anything that gets me doing more cardio is a good thing.

I'm currently torn between steady workouts and constantly changing things up as the arguments for both seem to make a lot of sense to me... But after thinking about it almost all day I think I'm leaning towards the steady workouts but as you said on irc it seems to be a really debatable subject. I hate how both sides seem to be defended by seemingly reputable sources, it just makes it more confusing. I'd be interested to read what everyone else thinks on this as well or how they approach routines.

I don't take any supplements and I don't plan to, really. I should start including more protein in my diet though.
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Old May 25th, 2012, 07:58 AM
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I go on bike rides of varying lengths. The most I've cycled in one go is approximately 12 miles. I do 150 push ups on my knuckles and 150 crunches pretty much everyday. I also take karate lessons twice a week. Finally, I have started training with my katana in the back garden, roughly twice a week.
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Old May 25th, 2012, 08:04 AM
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Why you're joining: I love working out and body building, and since I plan on boxing and playing Baseball, I've been working out every day, albeit lightly due to exams. Though once they're finished I plan to go to the gym a lot with some of my pals.
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Old May 25th, 2012, 03:00 PM
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Juicy it's really you choice on whether you want to do steady work outs or not (Personally I change my routine bi-weekly, but I keep the same weight for 4 weeks.) If you chose to do a steady routine for a long period of time, I really suggest doing the hump day workout, as I think the little challenge will really help your results! Though this is just my opinion on the matter, I am sure other people would have other opinions on it as well. Might make this the clubs main topic point for awhile.

Drakow do you do different variations of crunches or just the normal run of the mill ones? Knuckle push ups are intense on your wrists, I know why you do them (totally for karate so you have less chance of hurting yourself when punching) Also they make your knuckles stronger as well. Training with a katana... AWESOME!!! What do you do with it? Just forms? or hit stuff?
What karate do you learn??

WELCOME SPINO!
So you're a bodybuilder :O. What kind of routines do you do for body building?
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Old May 25th, 2012, 08:53 PM
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Quote:
Originally Posted by CarefulWetPaint View Post
Juicy it's really you choice on whether you want to do steady work outs or not (Personally I change my routine bi-weekly, but I keep the same weight for 4 weeks.) If you chose to do a steady routine for a long period of time, I really suggest doing the hump day workout, as I think the little challenge will really help your results! Though this is just my opinion on the matter, I am sure other people would have other opinions on it as well. Might make this the clubs main topic point for awhile.
I just realised something, aside from my regular working out at home I also meet up with some friends once or twice a week and we challenge ourselves with various exercises so that would really work the same as your hump day workout idea. I sorta didn't think about it because it's just having fun but now I feel like a little bit of an idiot ^^

Does anyone have any books they think are a good read when it comes to fitness of any sort? I quite enjoyed the 'convict conditioning' books but right now I'm more following the 'building the gymnastic body' book that I mentioned before but I'm always down for more information (especially if it's books on stretching) and perhaps we could get a list of good reads going in the original post, that could be good.
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Old May 25th, 2012, 09:34 PM
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I think it's worth mentioning that if you repeat workouts for so long your body will adapt to the challenge and make it easier... That's a bad thing
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Old May 25th, 2012, 10:00 PM
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I think it's worth mentioning that if you repeat workouts for so long your body will adapt to the challenge and make it easier... That's a bad thing
Couple of questions, why is that a bad thing? How long is too long?

What I've read is that by repeating the same workout and allowing it to get to the stage where it's easy you actually give your whole body (Joints, muscles, bones, etc) a chance to rest and solidify the progress you've made. Then, when you move up to something harder you will be in a much better position. It may not be as fast but it is better for the long term. I'm not entirely sure either way but I don't think it's quite as simple as you're making it out to be.
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Old May 25th, 2012, 11:37 PM
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I probably simplified it way too much, I think you're explanation covers it (I barely know what I'm talking about)
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Old May 25th, 2012, 11:44 PM
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I'm the same, I really don't know what I'm talking about which is why I like reading other people's points of views and how they react to the various things I've read.
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