yep...ex wrestler here

lots of people give me weird looks when I jog in sweat pants and a hoody with the hood up, especially indoors where it's warm. But for me, keeps the stomach flat and legs/cardio in good shape...I cant stand not to sweat when I'm working out!

 

So I don't have time to get to the gym like I did in college. I have been thinging about a Bowflex but am concerned about how good they really are.

Do you know if they are accurate, worthwile, etc??

 

There was a SGT in my unit that was pretty close on his tape test. That silly joker used to take trashbags, and cut three holes in them to make it look like a vest, then he'd put it on under his PT suit, and do PT like that for 2-3 weeks coming up to a weigh-in. That fool could drop 20 lbs in a matter of a few days between the Ex-Lax and the sweat bag.

I wonder if he's still alive. He probably dropped dead doing that sweat through the bag, dehydrate myself, rapid weight-loss program.

 

A good workout for Tri’s: Reverse bench: Just like a regular bench press, except reverse your grip. The first few times will feel strange, but after that, you will be amazed at how it rips the tri’s. Just make sure you have a good spotter. My current reverse is about 335, down from the college days, but still having fun. After that, hit the dips, but in this order: 1st set: regular dips. 2nd set: start at the down position, go up, back down, and hold at the bottom for a 3 count. 3rd set: Slow up/slow down till failure.

Woof
Bowser

 

Yep, a lot of people focus on the bicep, (I always hated working on my biceps) but the tricep makes up 2/3rd of the arm's mass (If not 3/4th's) so, if you really want some "guns" tricep exercises can give you some real pythons. (Dips, weighted dips, bendch press, arm press (pull-downs), etc...)

 

While the Bowflex has the man as their rep (Chuck Norris), the workout it gives sucks. Machines usually give less of a real workout and aren't as effective. Ever notice why you can curl like twice what you can do with dumbbells?

 

Sounds like you are on the right track. A couple other suggestions- Vary your routine every few weeks. Your muscles will adapt to what ever routine you do and the results/gains start slowing down. Go heavy about one week a month. ALWAYS use proper form! If you're not sure, hire a trainer to show you. I started working out when I was 15 (43 now), and learned some bad habits, mostly over-extending during certain lifts... Don't cheat (bouncing, swinging, etc.)!
Do 3-4 different exercises for each body part, 9-12 sets total. Give yourself at least one day of rest each week.

Back in my body building days, I got the best gains with the following
routine-

Day 1- Back & Biceps
Day 2- Legs & Shoulders
Day 3- Chest & Triceps
Day 4- Rest
Repeat
Work abs every workout day, worked forearms on the arm days.
Run 30-45 mins, or cycle 60-75 mins every day (except rest day)
Most people have a body part they don't like working... work it twice as hard!

Eat healthy... lot's of lean protien, fresh fruit & veggies, brown rice, etc., get your fat from nuts (almonds & walnuts) or olive oil... but don't be too strict or you'll probably find yourself bingeing on junk. Eat 5 smaller meals a day vs. 3 'big' ones. Eat about 60 mins before your workout and within 20 mins after.

Supplements? Whey or Soy protien with complete branch-chain amino acids.
MetRX miconized creatine is pretty good. Mega Men from GNC is a pretty good vitamin. Good ol' Gatoraid is still one of the best sports drinks to keep your blood sugar up during workouts. Don't think I'd waste money on anything else... unless you get seriously into body building.



Oh, and on your rest day- You're still young

 

Thanks for all the tips/advice! I usually do chest/abs ; bi's/tri's; shoulders/back on the same days, but I can start varying it up some for some variety.
Ill post more on my workout later when I get time...but for right now, it's Production & Operations Management homework and then some Supply Chain Management reading...fun fun!

 

A bike works good for that. I was averaging 20mph on a 30lb mountain bike for 30min straight this summer. At 15mph could ride all day. Even with dry-fit Nike stuff on, you will sweat like crazzy... not to mention gets a nice low heart rate. My resting heart rate was in the high 40's and low 50's. School and winter have hurt my cardio some.

 

Ive been in varying degrees of physical shape over the years. The best shape Ive ever been in was after I got out of the Navy. While in the Navy I ran 30+ miles a week plus swimming 3 or 4 times a week. So, when I got out I was really fit but really slim for my frame, I fluctuated 10-14% body fat becuase all the running. Then I started playing a lot of Rugby. I was too thin at first, 6' 190lbs or so and was constantly getting my *** handed to me on the field. Then I stopped running so many miles and lifted some more weights. Not a crazy amount of lifting though. Anyway, the result was I put on a few lbs. up to about 210-215lbs. I got my body fat up to about 18%. The Rugby was the key ingredient. This was by far the hardest I have ever been. The sprint style running and the aggressiveness of the game just made me really tough and strong. The transformation I went through during this was quite amazing. I went from really thin and wrung out to strong and thick yet chiseled. I did it so quick that it actually brought with some pretty strange mood swings. My play on the field was fabulous. A couple of pounds made a big difference on how many days I spent in the hot tub after a match.

Stu

 

I not a gym jockey, I have free whieghts at home I use when I'm angry at the world, boxing with twenty pound dumb bells into a punching bag burns me out prety quick. Since I dislocated my shoulder a year ago, I don't lift, or exercise as that often. My job provides lifting and lot's of indurance and people pay to do exercise I get paid to do.
I have quit eating donut's, I have lost 10 pounds 6ft3 240 LBS and now consider my self fat but I'm active, just need to watch the impulse eating...

 

Don't rely on soy products for your bulk of protein intake. Make sure to get whey right after workout. One thing to watch though, try not to take in much fat post workout because fat slows down the absorbtion of protein. That is the time when your muscles will use the protein most efficiently. At night, to try and fight catabolism, drink 16 oz of milk, eat some cottage cheese, or natural PB.

Don't rely on supplements to make you bigger or more cut. Your first worry should be food. If you eat the right things, supplements could never be used. The key to getting bigger is more diet than exercise so get the calories in, but from the right sources (protein, EFA, comp carbs). As far as Gatorade goes, no need to spend the money on it. Unless you are hardcore into it, water will do just fine to keep you hydrated. Drink a gallon or more a day.

 

what types of food should I be concentrating on more? I eat alot of chicken breasts, tuna, lunchmeat for snack, mixed veggies, 3 eggs every morning, spinach leaves, etc stuff like that....what more would you all suggest?

 

I haven't seen anything posted about the forums on bodybuilding.com and johnstonefitness.com. Both are pretty good sites with tons of information. I'm 5'10" and weigh 205. I'm not a monster like some of the guys here but I can see my 6 pack (not the one in the fridge ) so I am happy. My suppliments include whey protein shakes. My post workout shake also has BCAA's added in. I cycle on and off with CEE. The other major thing I've just started taking is fish and flax oil. Aside from the protein, most of my other stuff really shouldn't be needed as stated before. My diet is my biggest problem as I'm sure most have this same issue.

 

Keep with those things, but for the lunchmeats, try to get lowfat ones. Keep the veggies, depending on what you eat with the eggs, maybe up it by one or two. Keep away from the miscellaneous forums also!