Yup, the WestinWORKOUT Gym. And it's trademarked.

Looks cool actually...
http://www.starwoodhotels.com/westin/prope...propertyID=1084


Edit: Wow there is a basketball court in there as well.

9lbs that he lost at the beginning don't count though... we made the bet the day after that. Last update I got, we were about even.

30 minutes, 4.17 miles. Pretty much every morning this week I've woken up with that, "Great, I'm getting sick" feeling but by the end of each day I feel OK. But I've definitely felt the effects during my runs, because I have labored each time. Not very encouraging with the race two weeks away, but hopefully I'll rest up this weekend and have more energy next week.

you get allergies? I felt that way for like 5 years before I realized "oh, I've got allergies."

came back from my walk this morning and notice my allergies are in full bloom. It's going to be a bad year for allergies this year everyone.

What do you guys think of this. Once I get over this goddawful cold I want to do something that it realistic to the time I have, instead of setting goals of getting to the gym 3-5 times a week which is just not going to happen right now.

I googled 2 day workouts, and this was one of the first that popped up, and it didn't seem too bad. I can't do the deadlifts or squat because of my back, but I can figure something else out for those.

I am a 25 year old man, and I have tried many workout routines. But, this one has worked the best for me. Weight training 2 days per week allows your body to fully recuperate. After all, muscle is built during rest periods, not in the gym. I got this idea from some health experts, they used an analogy to scabs. If you pick the scab, the skin grows back scarred and less elastic and strong. The same is true for muscles. If you lift, you are actually tearing muscle fibers. If you do not allow muscle fibers to repair themselves, then they too can become scarred and less elastic. Not good for either body building or strength training. This all leads to overtraining, which can be interpreted differently by everyone. Another reason I went to 2 days per week is to save myself time for softball, teaching, and (more importantly) my wife to be.

As I said earlier, I have tried many workouts. For high school sports, I trained 3 days per week, college football was 4 days per week. But I have had the most gains in strength and size once I started 2 days per week. Of course, there is always the chance that this will not work for everyone, in fact I am sure of it. But I invite you to try. If you have to workout 3 days per week, you could probably do legs on one day by themselves, however I do them both days. Without further hesitation, my workout...

Sun: Cardio & Abs 20-30 min

Mon: Sprints 20min or softball or rest

Tues: 45-60 min
Deadlift 10, 10, 10
SUPERSET* of Leg Press & Leg Curl 12, 12, 12
SUPERSET of Incline Press 12, 10, 8, 6 & Dumbbell Flyes 12,10,10,8
SUPERSET of Shoulder Press 12,10,8 & Lateral Raises 15,15,15
SUPERSET of Bicep Curl 12,10,10,8 & Tricep Dips 15,15,15,15
Abs

Wed: Rest

Thur: Cardio & Abs 20-30min

Fri: Sprints 20min or softball or rest

Sat: 60-70min
Squat 10,10,10,10,10
SUPERSET or LegPress 12,12,12 & LegCurl 12,12,12
BenchPress 12,10,8,6,3
Pullovers 12,10,10
Pullups (4 sets to failure)
SUPERSET of Bicep 12,10,10,8 & Tricep Extension 12,10,10,8
Abs

*Definition of Superset: For example, leg extension and leg curls. I would do my set of leg extension and go directly to leg curl, no rest. After the curls, I would rest for 60secs. This may not be the same definition you have heard, but this is what my friends and I use to describe this.

I rest for 60 to 75 seconds between sets. More for larger muscles like legs and chest.

A few posters brought up ab training. I thought this may get those interested in ab training going in the correct direction. The Janda Situp; http://www.youtube.com/watch?v=JDLPFrpZdxM

kind of nonsense. may i suggest this;

a full body workout with 3-4 days rest between workouts

_do this in order.

12 minutes of mild warm up cardio

3 sets of Squats* or hack squats; http://www.youtube.com/watch?v=rFBXMm6tscI&feature=fvst 12-15 reps
3 sets of dead lifts* or hyper extensions http://www.youtube.com/watch?v=LnRUYg8LiWw...feature=related 12-15 reps
3 sets of bench press or dumbbell press 12-15 reps
3 sets of barbell rows or one arm dumbell rows 12-15 reps
3 sets of overhead barbell press or overhead dumbbell press 12-15 reps
3 sets of barbell curls or 3 sets of dumbell hammer curls 12-15 reps
3 sets of dips up to 15 as little as 3 or lying tricep extensions 12-15 reps
3 sets of janda sit ups ( see above video.)

pick a weight you can do between 12 and 15 reps for the three sets. if you can do all three sets of the weight 15 times then increase the weight. I f you cannot do at least 12 reps decrease the weight.

there you go a simple workout that takes aprox. twice a week.

* I listed these for posterity. I included alternatives. if you can't do hyper extensions. then just skip these.

Well, I'll be a son of a bitch. I didn't think of that. I'm not even being sarcastic because, yeah, I get allergies pretty bad and always around this time of the year.

Case closed.

I feel better than I have, so this week is shaping up to be more productive.

I haven't ran since my half marathon. I don't enjoy running right now as much as I usually do, so hopefully if I take some time off I'll miss it and start enjoying it again. I haven't down any cardio either. It's felt great. I have gone on a 45-60min walk every night with a girl I've just started seeing. Although half of the walks have involved ice cream. I'm still lifting every day. I need to start pushing myself harder since the last two weeks I haven't left the weight room worn out. I have been skipping a lift each time that I shouldn't.

Why do you say it sounded like nonsense?

The use and over use of supersets, isolation exercises and excessive cardio. That program is fundamentally wrong and will have you burned out in no time. Supersets are not something that should form the basis of a program. The isolation movements such as dumbbell flys and lateral raises will give you minimal returns. and.......Cardio should be done every other day.

I just got back from my schools rec and today I noticed a new 37" lcd with a sign that says "Play Wii Sports Here!"


So glad my tuition is going up so fatties can pretend they are doing a legitimate workout instead of walking up the stairs to the indoor track and weight room.

OK could you do me a favor an elaborate on the plan you posted already for me, and replace dead lifts and squats with something that my back can handle like maybe lunges and leg press? And what cardio would you suggest to coincide.

I would appreciate it. I really need something that is realistic at this stage of my life and not something that will burn me out as you suggested the other would.
Thanks.

How old are you Guapo?

leg presses are a good alternative to squats if you can't do squats. or maybe you could just do less weight and higher reps.

my lower back isn't the greatest either so i try not to go crazy with the weights when my lower back is involved and don't strain myself too much.

given your back issues and time constraints, if I were you, I may consider a personal trainer just to get started with things.

glad to see you in this thread!

Went to Toronto this weekend and figured I would get back and see a 2 lb gain. To my surprise after eating crap like pountine and nachos and chicken wings all weekend and drinking more alcohol in one night than I have had in the last 3 years total I stayed the same weight. 174.5.

Boooya!

nooooooooooo
nooooooooooo

About to turn Thirty Three! (Hey that's actually true and funny).

I was in this thread a lot at the beginning, then life happened.



Why? Squats are so hard on the back. I have a strange suspicion that my back injury would not have been as bad if at 15 years old I had not been free squatting 425lbs weekly trying to Max Out in football practice.

If you learn the correct form, you can perform squats safely. Nobody is telling you you have to go absurdly heavy, I think there's a balance you can find that's both safe and effective. Squats are the best possible exercise you can do, so I generally step in when people want to replace them with something worse (but easier).

I agree. I am not saying I was smart doing that much, but when you have a room full of football players and coaches screaming at you, you push your limits. But I pretty much prohibited from doing anything that puts direct compression on my spine. I guess I could slap some 25's on the side and do like 30 reps, but I am not sure if that is better than doing Leg Press.

So I pretty much took all of last week off. It was a good week to eat hamburgers and drink beer. I am going to start back to the routine today. I am not sure what direction I am going to take. Over the last few months I was doing tons of Cardio to get ready for the Tri. I kind of want to get back in and do some weightlifting ... but I also don't want to lose the endurance that I have built up. I think I need to read some books and such to figure out an optimal workout.

Any suggestions in here on what to do.

THanks,

Deadlifts and squats are the two overall best exercises for strength/wellness that you can have in a lifting routine. Doing deadlifts will strengthen your back, core, etc. Don't avoid these exercises.

Wow, that's just...I don't know. I don't think I'm comfortable with that.

please explain.

i don't think i'm wrong. I don't know how bad his back is, if he can't do squats to work on his legs, why are leg presses a bad idea?

if he can do squats but his back isn't 100 percent, what's wrong with doing higher reps with lower weight?



hey, you are not old, you young whipper snapper! I'm 36 lol.
life does get in the way of working out. It's so easy to drop off the wagon.
wow, you were a strong 15 yr old.




squats and deadlifts are important i agree but some people just can't do them. I do them because I can and I think they are essential but not everyone's body is 100 percent and there is nothing wrong with not doing them if you can't. You are still young, so I understand where you are coming from but sometimes as you get older, you have no choice but to compromise.

pics plz.

Legs only. I was a skinny wide receiver who was fast as hell but could not bench more than 175 until I was a senior in H.S.

I was 2nd pound for pound on squats vs. body weight only to our RB who was only 5 5 and his legs only needed to move about 3 inches to do a squat. Of course some of the lineman were doing 600lbs plus.

I did run a 4.6 40 at age 15 though, so there's that.

missed the gym today not a good sign lol, just felt so crappy this morning. went for my walk and thought I wanted to do nothing but puked yuck. hopefully back at it tomorrow. Pool day.

Ice cream?

Skipping?

Hanging out with girls?

This is unacceptable.

So I decided tonight was going to be my final "big" run in prep for the race. And if you're prepping for a 10k, why not run 10k? (There's probably some proven scientific reason not to run 10k, but I'm not that smart)

I'm almost hesitant to actually say what my time was because I'm just not sure I'll be able to match or beat it in the actual race and that would be embarrassing, but fuck it.

10k, 43:38. Still had some gas in the tank, so I'm hoping the next two weeks of light runs and resting will be optimal for the race on Memorial Day.

Back from GJJ. Rolled for the larger portion of the class and focused a ton on passing the full guard and half guard. I definitely feel like the cardio I get here is tons more challenging than intervals and such.

That's a good time. Takes me an hour on the treadmill which is slow. only tried it once though.



When am I going to see you on UFC? How much do you weigh? I'm guessing you are over 205? so, would be fighting the heavyweights?




Did chest and tris today.

Benched 230 for the first time today. got out 4.5 reps. thank god for my spotter. did it for my fourth set.

did some incline dumbbell presses, declines with the machine with three 45 plates on each side (decline bench at the gym is busted)

then tricep pulldowns.

bought a whole wack of stuff from Popeye's supplements on the weekend, spent $300 on stuff. Bought 1000g of creatine monohydrate, 4 big tubs (2.27kg each) of Power Whey (chocolate peanut butter-so good, one of the buddies of a guy that worked there let me try it and I'm addicted now, so no more iso sensation 93 for me) and one Ejaculoid to try. Yes, ejaculoid lol. There was a 15% off sale off everything in the store so I loaded up. Why not right?

Ejaculoid? I don't know if I could ever bring myself to using a supp with that name. I'm anywhere between 205-212 depending when you weigh me. Trying to get under 2 to my old playing weight of 185, for no real reason. Should be there by the end of the summer.

Nice bench

Ok, I will elaborate. I did leave a few things out.

- This is a full body workout. this means you work your entire body and then rest 3-4 days.

- The workout employs a push pull structure working the muscles from large to small. there are few exceptions such as working your chest before back.

- Workout order is; Core, Legs, Chest, Back, Shoulders, Biceps, Triceps. I made a few changes to the original structure I have put core first instead of last now.

- The Workout consist of 3 sets per body part.

- Exercises are performed between 12-15 repetitions. example; let us say you do Dumbbell press with 25lbs dumbbells and you did set #1 15x, then did set #2 15x, and then did set #3 15x. Next workout you could increase your weight to 30lb dumbbells. Let us say you did 25lbs dumbbells and you did set #1 15, then dis set #2 13, and the did set #3 11 times. Next workout you would lower your weight to 20lbs dumbbells. The basic principal is you pick a weight and you do that same weight for all three sets. if you can do all sets at 15 reps then you increase your weight. If you fall below 12 reps for any of the sets you lower the weight next time.

- You perform fundamental/basic exercises that will give you the most return. I will include alternatives for squats and dead lifts here. for the record though socal is correct about squats and dead lifts. It is very important to use correct form and weight when performing exercises. many ppl with back problems have seen great improvement in there wellness mobility with correctly performed squats and dead lifts. alternatives are in bold


Exercise Routine;

12 minutes of moderate cardio. Rowing, walking on treadmill, bike, elliptical, etc..etc....I prefer rowing or any thing that engages the whole body. I warm up with 200 kettlebell snatches before my workout.

3 sets of janda sit ups example; http://www.youtube.com/watch?v=JDLPFrpZdxM

3 sets of Squats* or 3 sets hack squats ; http://www.youtube.com/watch?v=rFBXMm6tscI&feature=fvst 12-15 reps The hack squat is the best alternative to squats. Many ppl consider it superior to squats. The hack squat school also advocates what is known as a sissy squat . sissy squat examples; http://www.youtube.com/watch?v=TEnR26R1H4c http://www.exrx.net/WeightExercises/Quadri...SissySquat.html dumbbell lunges could work too. example;

3 sets of dead lifts* or 3 sets hyper extensions http://www.youtube.com/watch?v=LnRUYg8LiWw...feature=related 12-15 reps

3 sets of bench press or 3 sets dumbbell press 12-15 reps

3 sets of barbell rows or 3 sets one arm dumbbell rows 12-15 reps

3 sets of overhead barbell press or 3 sets overhead dumbbell press 12-15 reps

3 sets of barbell curls or 3 sets of dumbbell hammer curls 12-15 reps

3 sets of dips up to 15 as little as 3 or lying triceps extensions 12-15 reps


- Rest 60-90 seconds between sets and 2 minutes between body parts/exercises.

- You can add additional cardio but you should have a full day of rest between cardio and work out days. for example; if you workout on Monday you should rest Tuesday but you could do 20-40 minutes of cardio on Wednesday you would then rest on Thursday and do your workout on Friday or Saturday.



If you have any specific questions. Feel free to ask.

Leg press are not the best exercise they over develop the hips and buttocks. they are great on the ego though. Vince Gironda hated squats and leg presses because of the hip and buttock development/emphasis. Vince preferred Hack and Sissy squats since they isolate the quads and create a nice tear drop appearance in the quads.

Personal trainers are great for teaching form and how to workout.

the thing that works in this product for uhhhhh sexual purposes is the Tribulus Terrestris Extract. I would suggest this product next time; http://www.bodybuilding.com/store/nutrex/vitrix.html that way you dont ingest all the other garbage that is in that uhhhh Ejaculoid!!!!!

and Tribulus has a positive effect on mood.

Impressive numbers for a skinny 15 year old. What college did you play at?



Honestly, that really depends. If your trainer is having you do silly things like alternating dumbbell presses or focusing a ton on circuit training, then you could save yourself a lot of money and misinformation by just buying a book like Starting Strength or doing your own research from trusted sources.

I was being optimistic. I deleted the part that said they suck when they become coaches. alot of them force over train their clients to get fast results. Most don't really even know what they are doing. Im sorry but their trainer certificate doesn't really mean they understand what they are doing. Many want to be their clients friend to milk that money. many put the clients comfort ahead of what is best for the client...etc...etc...

but...ideally they should teach you how to fish so to speak. in other words a good trainer is going to teach you how to train your self.

I didn't. I was hit by a drunk driver summer after graduation. Tried to play J.C. football and baseball and just couldn't do it anymore. I couldn't get around on a pitch faster than 80mph and if I got tackled wrong in football I didn't walk for a week.

So I was relegated to playing hoops for fun, and since being an "adult" and falling into the same patterns of working out, then throwing out my back, then not working out for 3-4 months because of it. I am where I am.

If I had tried or cared at all, I would have probably been able to get a scholarship for track, but I quit after my junior year because it was boring and time consuming. At the time, I ran an 11 second 100 meter dash, high jumped 6ft, 23 second 200, and a decent long jump. Again these are all at 15, maybe 16 (I was young for my grade). I just never cared enough to try, this all came natural, I never trained for track.


----------

avsfan. Thanks for the info. I will give that a whirl. It's nice to get some reasoning behind why you suggested what you did, and that all made sense. I have tons of work outs that are designed for anywhere for 3-6 days a week, but as I said before right now that is just not realistic.

Ha this is so true. I remember once at the gym I used to go to, that one day I walked in and the guy who was the janitor literally the prior day, was now a personal trainer. In my current condition I am in better shape than he was, and have more workout knowledge. Basically anyone can be a trainer.

wow, you were fast. impressive without training

So I got back to it yesterday. Didn't feel like going to the gym, but I mapped out a nice little 2.5 mile run and did that. I actually had a little left ... but didn't want to get too crazy after a week off.

Will probably head to the gym tonight.

i might have to skip the gym tonight. Important meeting. might still go after though, back and bi day.

Started Stronglifts 5x5 Advanced Program today, GJJ @ 6.

I'll be doing it Tu-Thurs-Sa

It's broken down into a 4 week volume phase, followed by a 1 week deload phase, and then 4 weeks intensity phase. The first four weeks is standard 5x5, deload is 3x3, intensity 3x3.

Squat
5x5x245

Bench
1x5x185
1x5x195
1x5x205
1x5x225
1x5x235

Power Clean
1x5x135
1x5x145
1x5x155
1x5x175
1x5x185

Weighted Dips
3x5 w/45lb plate

Could you throw a pigskin a quarter mile?

POW BANG BOOM KABLOOEY

Touche

Went for a session today, hadn't been since last Wednesday. It was going ok until about 50 minutes in I started to get dizzy and nautious. We quit working for a few minutes and I wasn't feeling good so we called it a day. I came home and threw up breakfast

my guess the nausea was from being dehydrated from the partying. Make sure your well hydrated when working out. When out drinking and hung over push the fluids the next day otherwise you will regret it. Drink 3-4 liters or 3-4 gallons of fluids. I know that's that last thing you want to do is drink but you need to replace the fluid levels. And replace it with electrolyte fluid replacements. like Gatorade, Egel, Powerade, too many to name out there. Also work back slowly. when your feeling dizzy put your head between the knees till that feeling goes away as well.

oh spelling of nautious should be nauseated or nauseous your case lol

YEAH BEN WTF WERE YOU THINKING!!! YOURE DRY MAN! DRY!

holy shit batman you clowns still haven't learn a damn thing have you. You go to work out dehydrated of course your dry and going to feel dizzy , nauseated and sick to your stomach.

I never get hung over from drinking because before I go to bed I force myself to drink 3 glasses of water and take vitamins with it then I pass out. In the morning when I wake up I do the damn same thing with Juice or tomato juice is better and vitamins. Thus never having a hang over in over 30 years. Try it I swear it works.