How do you guys stay in shape? That's if you can get your fat asses off the computer, lol.

As you know I tore my acl in 2005. My knee still aint right. I still don't feel comfortable or confident running. I just started to feel actual strength coming from my muscles in my bad leg. So I'm pushing for November of this year to start running around and maybe start playing basketball again.

Anyway, a typical routine for enyspree:

5 day routine, split by 3 days of upper body with 2 days of lower body weight training.

Upper body routine (in order):
30 push-ups to warm up.

Bench press - 4 sets, 10 repetitions increasing weight each time from 130lbs to 180lbs, 200lbs if I have a spotter.

4 sets of some kind of back workout either lat pulldowns, T-bar or bent over rows depending on where I am. I am about 50-60lbs weaker with my back. I'm trying to make both even.

3 sets, 8 reps of a bicep curl right into skull crushers superset with 60lbs.

After that I usually do 3 sets, 8 reps or dips and pull ups. Then max out in push-ups for the finale.

Lower body days:

Dude my knees be killing me sometimes. When they are ok, I do 3 sets of front squats with 110lbs. I can control it finally and my muscles are doing the work now so I'm excited about seeing real gains in strength. I follow that with deadlifts and calve extentions with the same weight. If I can get to the gym I will add bike for 15mins, leg extentions and hamstring curls. I always save my abs for leg days doing 3 sets of 10 reps using 2 different exercises.

My goal is to get in the best shape of my life. I still have a long ways to go to reach the point I was at 21-22. 3 want to surpass that and keep going now at 27.

My workouts last 45-50 mins if no one is talking me to death. By the way 95% of the time I am working out at work! I get a hour and a half break every day and I take full advantage of it. If something happens where my break gets wiped I will take care of it after work.

Well I'm just curious to know what you guys think of my workout and maybe see some of the **** you guys do. Maybe even motivate someone to get up and get active.

good thread. I wanted to ask about supplements and nutrition. I remember a couple of guys had said they were into nutrition. Do you guys do Protien drinks or any other supplements? I'm trying to cut fat and gain muscle at the same time so i'm currently staying away from Protien Shakes. Any suggestions?

My lifting routine is very traditional. I pair back + biceps, chest + tri and shoulders + legs. I do abs and forearms everyday. 100 reps of situps and 40 reps of forearm rolls. I'm not posting what weight I lift cause I dont want to be embarrassed.

EDIT: 40 mins cardio on the cross trainer. I've also been playing full field 9 on 9 soccer matches for the last 3 weeks. The thing that kills me is the drinking.

[Edited by - Silverfuel on 09-07-2006 5:06 PM]

Silver that soccer stuff if a killer in itself. As long as you eat right and continue to do the soccer plus that cross trainer you should be ok.

From my experience it takes about 4 weeks for you to look in the mirror and see results. People aren't gonna notice right away, but they will and the first "hey you look like you lost weight" or "you look wider" comment you get you will almost get a hard on, lol.

I have been on a workout binge since November of last year. I weighed 210 then. Now I'm 187. I had gotten all the way down to 180 at one point but that was because I totally was raping the exercise bike. In return I lost a lot of muscle with the dieting and lack of weight training. I have changed my workout at least 5 times and had so many setbacks its unreal. Right now I have the bug and my body literally gets upset if I don't get some exercise in. I have to force myself to take a day off. Its awesome.

I also want to burn day and gain muscle. Again man I have heard it all from personal trainers and atheletes. Bone of those mofos know what they are talking about. Fat has a mind of its own. If you do a lot of cardio and ab work but don't work your upper as hard the fat will go to your shoulders, chest and arms. As my advice to you just continue to pour it on. Attack you whole body and try to eat better. You gotta eat regardless and the more you exercise the more you need to eat. Just eat well.

Supplements? Right now I think creatine is great. It has helped me get through a period where I felt I maxed out. Now since I have been taking it I have been building more strength and have been able to tweak and add more things to my routine. It forces you to drunk water too which is always good.

I also recomend taking a multi vitamin. Green tea extract is good also. Its in most burners. It will give you some energy without the nervousness. Its like drinking the tea just in pill form. Aids in digestion, etc. Ginko biloba helps improve blood flow to the brain and also helps you stay focused. In that way its also a good energy booster. Vitamin E is good for recovery. I like taking siberian ginseng. Its good for stamina. Green tea, ginko biloba and siberian ginseng are just to get you through the day.

I recomend taking creatine before workouts and taking an amino acid supplement after workouts. The amino acid supplement helps the protein do what its supposed to do and that's repair you muscles after you killed them in your workout. I use everything I'm recomending. Still I also advise you to do research so you can feel comfortable taking these things. Then you can experiment.

I've tried dhea also and it works but its a hormone. It will do everything it says it will do, including the side effects. Which means you will get that edge you need to workout, but you will get pimples on your chest and back, plus some crazy "hulk smash" episodes that aren't cool.

Currently on a modified version of Bill Starr's 5x5 routine, with a GREAT article/post here: http://www.elitefitness.com/forum/showthread.php?t=375215

3-day Split that looks something like this..

Tue Back/Shoulders

Deads (5x5)
Wide Grip Chins (3x8)
T-Rows (2x10)
Mil Press (5x5)
Lat Raises (2x10)
BB Front Shrugs (3x12)
Abs (3 sets of 15 upper and lower)

Thu Legs/Biceps

BB Squats (5x5)
Stiff Leg Deads (2x10)
Hack Squats (3x10)
Calve Raises (5x15)
Straight BB Curls (5x5)
Incl Hammer Curls (3x10)
Machine Prch Curls (3x8)
Abs (3 sets of 15 upper and lower)

Sun Chest/Triceps

BB Press (5x5)
Incl dB Press (3x8)
Incl Flyes (2x10)
EZ BB Skull Crsh (5x5)
Weighted Dips (3x10)
Cable Pushdowns (3x10)
Abs (3 sets of 15 upper and lower)



Supps

ON 100% Whey 3x day (choc or vanilla- taste is amazing)
ON Casein Protein (before bed w/milk)
CL Green MAG pre-w/o (creatine)
CL White Blood pre-w/o (nO2)

Posted by BasketballJones:

I jog, mostly to reduce stress. I haven't lost a pound that way. I was most successful at losing weight when I walked 4-5 miles a few times a week (walking from my office downtown to my home uptown.) I do pushups. I'm not into machines and I don't currently lift weights.

At one time I studied a martial art - that was pretty good at stabilizing my weight. Weight is the big issue for me right now as I have gained 20 pounds in the past couple of years. A lot of it is stress related. It's hard to lose weight when you're under stress.

You are absolutely right about the stress factor. That's why a working man has the hardest time with everything.

What I have tried to do is just focus on being happy. Try to eliminate the stress. Stress that can't be avoided you have to channel it into something possitive or try to have things or focus on something to get you through the stress and keep you happy.

Also when I say happy its more being happy within yourself. You shouldn't have to have people around you or have outside stimulation, you know? You are entitled to be happy. Its good you can identify that you are stressed and just channel it into possitivity.

I'm going through my own stress. There is no need to explain or compare my life to yours. Regardless everyone has their demons, trials and tribulations. When it comes down to it we have ourselves and we should be happy.

Brooklyn!

Posted by EnySpree:

How do you guys stay in shape? That's if you can get your fat asses off the computer, lol.

As you know I tore my acl in 2005. My knee still aint right. I still don't feel comfortable or confident running. I just started to feel actual strength coming from my muscles in my bad leg. So I'm pushing for November of this year to start running around and maybe start playing basketball again.

Anyway, a typical routine for enyspree:

5 day routine, split by 3 days of upper body with 2 days of lower body weight training.

Upper body routine (in order):
30 push-ups to warm up.

Bench press - 4 sets, 10 repetitions increasing weight each time from 130lbs to 180lbs, 200lbs if I have a spotter.

4 sets of some kind of back workout either lat pulldowns, T-bar or bent over rows depending on where I am. I am about 50-60lbs weaker with my back. I'm trying to make both even.

3 sets, 8 reps of a bicep curl right into skull crushers superset with 60lbs.

After that I usually do 3 sets, 8 reps or dips and pull ups. Then max out in push-ups for the finale.

Lower body days:

Dude my knees be killing me sometimes. When they are ok, I do 3 sets of front squats with 110lbs. I can control it finally and my muscles are doing the work now so I'm excited about seeing real gains in strength. I follow that with deadlifts and calve extentions with the same weight. If I can get to the gym I will add bike for 15mins, leg extentions and hamstring curls. I always save my abs for leg days doing 3 sets of 10 reps using 2 different exercises.

My goal is to get in the best shape of my life. I still have a long ways to go to reach the point I was at 21-22. 3 want to surpass that and keep going now at 27.

My workouts last 45-50 mins if no one is talking me to death. By the way 95% of the time I am working out at work! I get a hour and a half break every day and I take full advantage of it. If something happens where my break gets wiped I will take care of it after work.

Well I'm just curious to know what you guys think of my workout and maybe see some of the **** you guys do. Maybe even motivate someone to get up and get active.

Eny can kick my ass.

^

Posted by wsdm:

I've put on 19 pounds of mostly muscle since June 1. I'm not sure what your weight goals are (gain, lose, stay same) but most people do too many isolation exercises (bicep curls, leg curls) and not enough compound lifts. Compound lifts get far more muscle fibers activated. The best are probably bench pressing, squatting, and deadlifting. (Not sure if you can do the latter two because of your knee, though. I assume you can do dips and pull ups though, which are good.) My view is that most people don't eat nearly enough protein either. Most experts recommend about 1.5 grams per pound of body weight per day if you're active. I eat closer to 2 grams per pound daily. Drink a lot of water, esp. if you're eating a lot of protein. There's no substitute for doing a lot of reading!

[Edited by - wsdm on 09-07-2006 9:08 PM]

19 pounds of muscle in 3 months is pretty impressive.

I agree that the big boys are important bench, squats, deadlifts. You still should do the isolations but with the mentality of trying to get gains on the big boys.

When you said knee problems I figured you were talking to me. But dude I did lay it out for you as far as my routine. All the things you mentioned are in my routine. Washing the protein down with a little absolute?

Anyone ever try those Olympic style lifts? My favorite is the "hang power clean" move. That move is awesome. I'm trying to perfect the move and add it to my leg days. Is a powerful move to build power and strength. Its a deadlift, calve extention, shrug, upright row, front squat all done in the same move! I like to finish the move with an overhead press. Awesome move.

Check out the October issue of muscle & fitness magazine. Awesome mag by the way.

My weekly routine starts on Monday pulling up to my after work bar throwing back about 5 Heine's..Making sure to keep my elbow on the bar while biceps do all the work picking the Heinekin off the bar and moving it to my lips...4 to 5 reps, alternating hands does the trick for that day...


Wednesday, I may be out with some clients, so Club Macanudo is a must...Standing at the bar making sure my elbows are not supported this time, throwing back dirty martini's, 3 olives please (diet)...The stogie's in left hand and martini in right...Alternating, one puff, one swig, works for me...


Del Frisco's on Thursday, nice bottle of red wine at the bar with the fellas...Red wine is good for the heart..When seated for dinner, Order steak so you can get the reps with the cutting motion, drop your napkin a few times to give your abs a little work picking it off the floor...Hit Merchants downstairs (cigar bar) where Vinia make a wicked martini, repeat monday's routine...Does the trick..



[Edited by - holfresh on 09-08-2006 12:42 AM]

[Edited by - holfresh on 09-08-2006 12:43 AM]

Two quick questions about lifting for you guys.
1) What is your warmup exercise? I'm doing 3 sets of pullups, 15 reps each for warmup. I dont run or anything else and only stretch out my shoulders.
2) How long do you wait between sets? I have structured burn outs. They come at the end so I dont do the crazy 15 seconds between sets stuff. I've heard wait 45 seconds to 2 minutes between heavy sets. Is waiting important or doesnt really make a difference?

I also recomend taking a multi vitamin. Green tea extract is good also. Its in most burners. It will give you some energy without the nervousness. Its like drinking the tea just in pill form. Aids in digestion, etc. Ginko biloba helps improve blood flow to the brain and also helps you stay focused. In that way its also a good energy booster. Vitamin E is good for recovery. I like taking siberian ginseng. Its good for stamina. Green tea, ginko biloba and siberian ginseng are just to get you through the day.

I'm going to try and start doing green tea, multi vitamin and the ginseng and ginko biloba you mentioned. Eny, you are the man bro. I'm gonna hit you up for some advice when this thread runs its course.