I highly recommend Dr. Layne Norton's routine for you weight-training maniacs. Been at it for six and half weeks, and it's done wonders for me. I worked it into a four-day schedule. There's also a link at this site for female fitness.

http://www.simplyshredded...-2011.html

uPtoWnNY said:

I highly recommend Dr. Layne Norton's routine for you weight-training maniacs. Been at it for six and half weeks, and it's done wonders for me. I worked it into a four-day schedule. There's also a link at this site for female fitness.

http://www.simplyshredded...-2011.html

I might try that

I've been doing the Insanity workout right now. I did week 1, but had to postpone week 2 because of school. I'm doing week 2 THIS WEEK

I'm on my 46th day of P90X.

Right now I've been trying to build my core(?) via a simple routine 3 or 4 times a week.

5 sets of 10 reps of each of the following;

- pec flys

- lat pulldowns

- tricep pulldowns

- incline biceps curls

- [varies; incline dumbell press, machine row, or other]

I was also trying to squeeze in at least once a week this workout;

- pullups

- dips

- push ups

do 10 reps each consecutively, rest, then repeat for 4 or 5 sets.

Occassionally I hookup with a friend who guides me through the "prison section" of the gym and we do "serious" bench presses.

Well...serious on his end at least.

The basic routine I'm told is going to get me to a point where I have meat on my bones and can be strong enough to then try to do the more specialized stuff.

The pullups/dips are assisted because I can't yet pull/push my own bodyweight.

My benchpress is laughable (25lbs on either side of the bar) but that's 10 more lbs than when I first started maybe 6 bench workouts ago.

GetAwayFromMe said:

I'm on my 46th day of P90X.

how is this working for you, seeing the results you expected?

I've seen many have success with this

Great thread. You should create more threads on fitness and GTA related stuff. I like what you have to say.

I´ve just recently started going to the gym again after taking a three week long break due to being on vacation. During my vacation I still worked out but did completely different stuff like lifting my Samsonite suitcase (I did biceps curls with it ) and I went swimming and did pull ups and dips in the park because they had some nice fitness equipment there. It wasn´t like Muscle Beach or anything but I was still able to stay in shape and didn´t lose anything.

Now I´ve been doing more split training since I got back and I will do some core stuff and latissimus and trapecius exercises tomorrow, and some pectoralis stuff.

I have learned to rest more in order to avoid overtraining. In the past I used to train a muscle up to four times a week but saw no gains, now I give the muscle at least 48, sometimes 72 or even more hours to recuperate and I see more gains in strength and muscle mass. I use pro 80 protein before my workouts and before going to bed and I use whey protein right after my workout but I am a bit skeptical about whey. It seems to be working but I don´t trust it really....mainly because of how it raises insulin and because I´ve heard some bad stories about using protein powders...stuff I hadn´t read or heard before...but I still want to use it til I finish what I bought. Maybe I should increase my protein intake by using more average and common stuff like tuna or eggs or cottage cheese but the quantities I´d need would make me feel sick.

Cardiotraining is something I´ve really neglected in the past six months because I ride my bicyle regularly and jogging is soooo boring but I should start doing it again.

I´d love to do a workout with Veronikka.

PurpleJedi said:

Right now I've been trying to build my core(?) via a simple routine 3 or 4 times a week.

5 sets of 10 reps of each of the following;

- pec flys

- lat pulldowns

- tricep pulldowns

- incline biceps curls

- [varies; incline dumbell press, machine row, or other]

I was also trying to squeeze in at least once a week this workout;

- pullups

- dips

- push ups

do 10 reps each consecutively, rest, then repeat for 4 or 5 sets.

Occassionally I hookup with a friend who guides me through the "prison section" of the gym and we do "serious" bench presses.

Well...serious on his end at least.

The basic routine I'm told is going to get me to a point where I have meat on my bones and can be strong enough to then try to do the more specialized stuff.

The pullups/dips are assisted because I can't yet pull/push my own bodyweight.

My benchpress is laughable (25lbs on either side of the bar) but that's 10 more lbs than when I first started maybe 6 bench workouts ago.

you say you're working on your core, but you don't seem to have anything specifically for your abs

NDRU said:

PurpleJedi said:

Right now I've been trying to build my core(?) via a simple routine 3 or 4 times a week.

5 sets of 10 reps of each of the following;

- pec flys

- lat pulldowns

- tricep pulldowns

- incline biceps curls

- [varies; incline dumbell press, machine row, or other]

I was also trying to squeeze in at least once a week this workout;

- pullups

- dips

- push ups

do 10 reps each consecutively, rest, then repeat for 4 or 5 sets.

Occassionally I hookup with a friend who guides me through the "prison section" of the gym and we do "serious" bench presses.

Well...serious on his end at least.

The basic routine I'm told is going to get me to a point where I have meat on my bones and can be strong enough to then try to do the more specialized stuff.

The pullups/dips are assisted because I can't yet pull/push my own bodyweight.

My benchpress is laughable (25lbs on either side of the bar) but that's 10 more lbs than when I first started maybe 6 bench workouts ago.

you say you're working on your core, but you don't seem to have anything specifically for your abs

You know...I told my friend (who planned it out for me) and he said I need to focus on strength first, and that the abs naturally tighten.

Though I'm filling out the shirts a little better in the shoulders, I don't like the way I'm still filling them out around the midsection.

I'm definitely going to throw in some crunch-machine time to the routine!

PurpleJedi said:

Right now I've been trying to build my core(?) via a simple routine 3 or 4 times a week.

5 sets of 10 reps of each of the following;

- pec flys

- lat pulldowns

- tricep pulldowns

- incline biceps curls

- [varies; incline dumbell press, machine row, or other]

I was also trying to squeeze in at least once a week this workout;

- pullups

- dips

- push ups

do 10 reps each consecutively, rest, then repeat for 4 or 5 sets.

Occassionally I hookup with a friend who guides me through the "prison section" of the gym and we do "serious" bench presses.

Well...serious on his end at least.

The basic routine I'm told is going to get me to a point where I have meat on my bones and can be strong enough to then try to do the more specialized stuff.

The pullups/dips are assisted because I can't yet pull/push my own bodyweight.

My benchpress is laughable (25lbs on either side of the bar) but that's 10 more lbs than when I first started maybe 6 bench workouts ago.

Hhhmmm? Except for the rowing part, those exercises you mentioned above ( the bolded part) don´t have much to do with the core, do they? Core training involves more latissimus work, more deadlifts, rowing, roman chair exercises, sit ups/crunches etc.etc. , that´s where your core is.

Don´t worry too much about the weight you use. Make sure you use enough as you train more but don´t give the weight itself more importance than you´d give form. Form is very important, proper movements, proper lifts etc. A clean move without cheating is key.

I sometimes use 25 to 30 lbs for biceps curls or 50 to 60 lbs when I use a barbell but there are days when I use just 40 lbs, and I start with 30 lbs or less to warm up. And then there are days where I finish with 70 lbs on the barbell.

I stopped going to the max as far as benchpressing and benchpressing machines are concerned because my pecs grow enormously fast, so I reduced it to one day a week and still get massive results but I don´t like having a big, overly muscular chest so I use less weight and train less frequently when it comes to chest training. My shoulders need much more attention and having a huge chest and tiny shoulders is not what I´m going for.

Dips are good for you. I always include dips when I do my triceps workout, even when I don´t do a lot of dips I make sure I do at least one set or two of dips, and when I´m into some serious triceps workout I do more sets.

Give your muscles enough time to rest and you´ll be amazed, especially as a beginner.

And don´t forget to train the bigger muscle groups...very good for your hormone levels (testosterone), and working out your bigger muscles can also trigger growth in your arm muscles even when you train legs or your butt due to the release of male hormones.

PurpleJedi said:

NDRU said:

you say you're working on your core, but you don't seem to have anything specifically for your abs

You know...I told my friend (who planned it out for me) and he said I need to focus on strength first, and that the abs naturally tighten.

Though I'm filling out the shirts a little better in the shoulders, I don't like the way I'm still filling them out around the midsection.

I'm definitely going to throw in some crunch-machine time to the routine!

I'm not an expert or anything, but I just had to mention it as an observation. Seems like some cardio would be good as well.

But I know for guys, arms and shoulders get bigger, it can help take the eyes away from our gut!

PurpleJedi said:

NDRU said:

you say you're working on your core, but you don't seem to have anything specifically for your abs

Thoughpor I'm filling out the shirts a little better in the shoulders, I don't like the way I'm still filling them out around the midsection.

I'm definitely going to throw in some crunch-machine time to the routine!

See? I was wondering about the same thing, hence my comments above.

Crunches are fine and good for your core but you need to get rid of that fat if your mid section is what you´re worried about. That fat has to melt for the abs to come out. You CAN get rid of it without cardio by simply raising your metabolism (i.e weight training) or by eating less carbs but a combi of proper diet plus cardio plus weight training works best. And THEN the crunches will tighten your abs but to make them visible you gotta get rid of the fat. There are folks with tight and strong abs but they still don´t look like it because the abs are hidden underneath the fat. Too much fat around the belly is not so great for men.

From www.lef.org :

Obesity: Obesity and associated hyperinsulinemia suppress the action of luteinizing hormone (LH) in the testis, which can significantly reduce circulating testosterone levels (Mah and Wittert 2010), even in men under the age of 40 (Goncharov et al 2009). In addition, increased belly fat mass has been correlated with increased aromatase levels (Kalyani and Dobs 2007).

The vicious circle of low testosterone and obesity has been described as the hypogonadal/obesity cycle. In this cycle a low testosterone level results in increased abdominal fat, which in turn leads to increased aromatase activity. This enhances the conversion of testosterone to estrogens, which further reduces testosterone and increases the tendency toward abdominal fat (Cohen 1999, Tishova and Kalinchenko 2009).

Sex hormone-binding globulin (SHBG): Most testosterone circulating in the bloodstream is bound to either sex hormone-binding globulin (SHBG) (60%) or albumin (38%). Only a small fraction (2%) is unbound, or “free”. (Morales et al 2010).

Testosterone binds more tightly to SHBG than to albumin (Henry et al 2002). Consequently, only albumin-bound testosterone and free testosterone constitute the bioavailable forms of testosterone, which are accessible to target tissues and carry out the actions of the essential hormone (Morales et al 2010). Thus the bioavailability of testosterone is influenced by the level of SHBG.

Aging men experience both an increase in aromatase activity and an elevation in SHBG production. The net result is an increase in the ratio of estrogen to testosterone and a decrease in total and free testosterone levels (Lapauw et al 2008). As will be discussed below, it is crucial that this skewed ratio be balanced.

Liver Function: The liver is responsible for removing excess estrogen and SHBG, and any decrease in liver function could exacerbate hormonal imbalances and compromise healthy testosterone levels. Thus it is important that aging men also strive for optimal liver function.

[Edited 8/31/11 14:00pm]

From:

http://www.timinvermont.com/fitness/boosttes.htm

(obviously taken from somewhere else...Men´s Health)

13 Ways to Naturally Boost Your Testosterone Levels

By Ron Geraci, Men's Health, December 25, 2000

The normal level of testosterone in your bloodstream is between 350 and 1,000 nanograms per deciliter (ng/dl). Like combable hair, those quantities silently start to wane around age 40. You lose about 1 percent a year -- a harmless decline in the short term, but a cause of obesity, brittle bones, muscle loss and impotence by the time you reach your 60s -- if you live that long. Testosterone levels in the low range (a blood serum score below 350 ng/dl) may increase your chances of dying of a heart attack.

It's not just an old man's problem, either. Men in their 30s and 40s also fall prey to low testosterone counts. It's a disorder called hypogonadism, and it can be caused by an undescended testicle, a testicular injury, a pituitary gland disorder or even prescription drugs. It usually goes undiagnosed until a man hits his doctor with a telltale complaint: "I can't get an erection."

"If you have reduced levels of sexual desire, have your testosterone level checked immediately," says Dr. Allen Seftel, a urologist at Case Western Reserve University Hospitals of Cleveland. You can replenish your testosterone stores with injections, gels, pills or patches, but these medical treatments are no panacea: Side effects include acne, high cholesterol, shrunken testicles and liver damage. Further, don't take supplements like DHEA or androstenedione to boost testosterone; they might increase your risks of prostate cancer and heart disease.

"For men with borderline testosterone scores, I advise them to try to raise their levels through exercise and weight loss before going on testosterone therapy," says Dr. Goldberg. And it might pay to start young. "Since your testosterone declines at a steady rate, it's conceivable that raising your hormone levels naturally in your 20s and 30s could help you maintain higher levels later on," he says. Either way, the reward can be a stronger physique and better bedroom sessions than you'd otherwise deserve. Below are 13 tips designed to get your juice up -- safely.

Get Rid of the Flopping Belly

Or you'll grow a pair of fetching breasts to complement it. Carrying excess body fat elevates your estrogen levels, and that may cause your testosterone levels to sink, says Joseph Zmuda, an epidemiologist at the University of Pittsburgh. Louie Anderson is proof enough of this. Two or three extra pounds won't cause this hormonal shift; it really occurs once you're 30 percent over your ideal body weight. "Unfortunately, that's pretty common now," says Dr. Dobs.

But Lose Only One Pound a Week

When you want to trim down quickly, you probably starve yourself while exercising like a madman. One of the many reasons this stops working in your 30s, when your natural testosterone levels start dropping, is pretty simple: Cutting your calorie intake by more than 15 percent makes your brain think you're starving, so it shuts down testosterone production to wait out the famine. "There's no need to reproduce if you're starving," explains Thomas Incledon of Human Performance Specialists in Plantation, Fla. Ironically, this dive in circulating testosterone stops you from burning body fat efficiently, so you're actually thwarting your hard efforts to melt that tire off your gut.

Skip the Atkins Fad

Research suggests that eating a high-protein, low-carbohydrate diet can cramp your testosterone levels. High amounts of dietary protein in your blood can eventually lower the amount of testosterone produced in your testes, says Incledon, who observed this relationship in a Penn State study of 12 healthy, athletic men.

Your protein intake should be about 16 percent of your daily calories, Incledon says. So, if you're the average 170-pound man who eats 2,900 calories a day, you should eat about 140 grams of protein daily, which is about the amount in two chicken breasts and a 6-ounce can of tuna.

Have Morning Sex

German scientists found that simply having an erection causes your circulating testosterone to rise significantly -- and having one in the morning can goose your natural post-dawn testosterone surge. It's a sure bet you'll burn a little fat, too.

Stick With Tough Exercises

To beef up your testosterone levels, the bulk of your workout should involve "compound" weight-lifting exercises that train several large muscle groups, and not just one or two smaller muscles. For example, studies have shown that doing squats, bench presses or back rows increases testosterone more than doing biceps curls or triceps pushdowns, even though the effort may seem the same. This is why doing squats could help you build bigger biceps.

Make Nuts Your Midnight Snack

Nuts are good for your nuts. Research has found that men who ate diets rich in monounsaturated fat -- the kind found in peanuts -- had the highest testosterone levels. "It's not known why this occurs, but some scientists believe that monounsaturated fats have a direct effect on the testes," says Incledon. Nuts, olive oil, canola oil and peanut butter are good sources of monounsaturated fat.

Squeeze Out Five Repetitions per Set

Throwing around 5-pound dumbbells won't help you effect a rise in testosterone. Start off by using a heavy weight that you can lift only five times. That weight is about 85 percent of your one-repetition maximum. A Finnish study found that this workload produced the greatest boosts in testosterone.

Do Three Sets of Each Weight-Lifting Movement

Researchers at Penn State determined that this fosters greater increases in testosterone than just one or two sets. Rest a full minute between sets, so you can regain enough strength to continue lifting at least 70 percent of your one-rep maximum during the second and third sets.

Rest Harder Than You Work Out

If you overtrain -- meaning you don't allow your body to recuperate adequately between training sessions -- your circulating testosterone levels can plunge by as much as 40 percent, according to a study at the University of North Carolina. The symptoms of overtraining are hard to miss: irritability, insomnia, muscle shrinkage, joining the Reform Party. To avoid overtraining, make sure you sleep a full eight hours at night, and never stress the same muscles with weight-lifting movements two days in a row.

Drive Home Sober

To maintain a healthy testosterone count -- and titanium erections -- cut yourself off after three drinks. "Binge drinking will kill your testosterone levels," warns Incledon. Alcohol affects the endocrine system, causing your testes to stop producing the male hormone. That's one reason drinking often causes you to go limp at the moment of truth.

Have a Sandwich at 3 p.m.

As any sensible woman knows, the way to put hair on a man's chest is to fill his stomach. Your body needs a ready supply of calories to make testosterone, so regularly skipping meals or going for long stretches without eating can cause your levels of the hormone to plummet. Then again, that's probably the warden's plan.

Buy the Fried Tortilla Chips

If you want to raise your testosterone score, eat a diet that includes about 30 percent fat, and not much less. Your body needs dietary fat to produce testosterone, so eating like a vegetarian aerobics instructor will cause your testosterone levels to sink drastically. This is bad, unless you actually are a vegetarian aerobics instructor.

Stop Surfing for Porn at 2 a.m.

Sleeping less than seven to eight hours a night can screw up your circadian rhythm. That's why it's no wonder your testosterone levels are higher in the morning after a good night's sleep. So if your work or social schedule keeps you stooped in perpetual jet lag, don't be surprised if you stop craving sex. At least that'll make it easier to stay out of bed.

And another one about boosting your hormones:

http://www.bodybuildingweb.net/blog/how-to-increase-natural-testosterone-production/

bboy87 said:

uPtoWnNY said:

I highly recommend Dr. Layne Norton's routine for you weight-training maniacs. Been at it for six and half weeks, and it's done wonders for me. I worked it into a four-day schedule. There's also a link at this site for female fitness.

http://www.simplyshredded...-2011.html

I might try that

I've been doing the Insanity workout right now. I did week 1, but had to postpone week 2 because of school. I'm doing week 2 THIS WEEK

You should but be warned - it will kick your ass!

Aside from a few minor changes, it's basically the same routine Dr. Norton uses. Because of age, I have to be careful with squats and dead lifts - I only go max heavy with them twice a month(on a good day I can squat 405, and low 300's for dead lifts). But all the trainers tell me I lift damn good weight for a 50-year-old. I had to show one cat my driver's license because he didn't believe me.

uPtoWnNY said:

bboy87 said:

I might try that

I've been doing the Insanity workout right now. I did week 1, but had to postpone week 2 because of school. I'm doing week 2 THIS WEEK

You should but be warned - it will kick your ass!

Aside from a few minor changes, it's basically the same routine Dr. Norton uses. Because of age, I have to be careful with squats and dead lifts - I only go max heavy with them twice a month(on a good day I can squat 405, and low 300's for dead lifts). But all the trainers tell me I lift damn good weight for a 50-year-old. I had to show one cat my driver's license because he didn't believe me.

I checked out that link you posted and will definitely give that workout a try. Thanks for the info.

How long do you rest? Or, how often do you train one muscle group?

KoolEaze said:

uPtoWnNY said:

You should but be warned - it will kick your ass!

Aside from a few minor changes, it's basically the same routine Dr. Norton uses. Because of age, I have to be careful with squats and dead lifts - I only go max heavy with them twice a month(on a good day I can squat 405, and low 300's for dead lifts). But all the trainers tell me I lift damn good weight for a 50-year-old. I had to show one cat my driver's license because he didn't believe me.

I checked out that link you posted and will definitely give that workout a try. Thanks for the info.

How long do you rest? Or, how often do you train one muscle group?

In between sets? On power days, @2 mins., light days, @45-70secs.

My workout routine goes like this:

Monday - upper body power(@2 hrs.)

Tuesday - lower body power(@2 hrs.)

Wednesday - rest

Thursday - chest & arms light(@90mins.)

Friday - legs light, take a few minutes rest, then back & shoulders light(@2-2 1/2 hrs.)

Weekends - rest

With this routine, you don't need a lot of cardio, believe me.

My typical upper body power Monday:

Bent over rows, or Pendlay rows or T-Bar rows - 3-6 sets, 3-5 reps

Weighted wide-grip chin-ups - 2 sets, 6-10 reps

Rack chins - 2 sets, 6-10 reps

Flat Dumbell or Flat Barbell bench press - 3 sets, 3-5 reps

Weighted Dips - 2 sets, 6-10 reps

Seated shoulder dumbell(or barbell) press - 3 sets, 6-10 reps

Cambered bar bicep curls - 3 sets, 6-10 reps

Skull crushers - 3 sets, 6-10 reps

I'll jump in this thread

I exercise about 4/5 days a week, and take Saturday and Sundays as my resting days. I've been doing the same routine weekly for about a month. I thought at first there wasn't anything happening, but I've noticed that I look leaner, I'm able to do more reps, so that means I'm getting stronger, and I'm growing muscle as well I'm already naturally lean, so my exercises focus more on building lean muscle. I really don't focus that much on losing weight, since it's already happening. I mainly focus on boosting my metabolism, by eating 4-6 small meals a day, and building muscle, which will burn fat.

Mondays

48 Wide grip pull downs

36 Bent over rows

36 One arm dumbell rows

36 Dumbell curls

80 Weighted Crunches

80 Hip thrusts

Tuesday

48 Lunges

36 Deadlifts

36 Calf raises

12 Lateral raises

12 Side raises

12 Military presses

12 Front Raises

36 Delt flys

36 Upright rows

80 Weighted crunches

80 Hip thrusts

Wednesday

(Rest day, alternating weekly)

36 Incline flys

48 Skull crushers

36 Bicep curls

80 Weighted Crunches

80 Hip thrusts

Thursday

48 Concentration curls

36 Bicep curls

36 Overhead extensions

80 Wighted crunches

80 Hip thrusts

Friday

48 Squats

36 Deadlifts

36 Calf raises

48 Upright rows

Saturday & Sundays rest day

As far as nutrition, I am HORRIBLE with dieting, so I just eat something small every 3-4 hours, and cut fried foods to a minimum. I'm slowly weening myself off of them

A word of advice to all - don't spend a lot of time on shoulders. Your shoulders are already getting a workout when you do back and chest, so take it easy. Too much will lead to injury.

Lower Body Power Tuesday;

Leg Press - 3-5 sets, 3-5 reps

Squats - 3-5 sets, 3-5 reps

Hack Squats - 2 sets, 6-10 reps

Leg Extensions - 2 sets, 6-10 reps

Deadlifts - 3 sets, 5-8 reps

Lying leg curls - 2 sets, 6-10 reps

Standing calf raises - 3 sets, 6-10 reps

Seated Calf raises - 2 sets, 6-10 reps

Chest & Arms Light - Thursday

Flat Barbell bench press - 3 sets, 8-12 reps

Incline Barbell bench press - 3 sets, 8-12 reps

Hammer strength chest press - 3 sets, 12-15 reps

Incline cable fly, or Incline dumbell fly - 2 sets, 15-20 reps

Preacher curls - 3 sets, 8-12 reps

Overhead bar tricep extensions - 3 sets, 8-12 reps

Concentration curls - 2 sets, 12-15 reps

Cable tricep pulldowns - 2 sets, 12-15 reps

Incline dumbell curls - 2 sets, 15-20 reps

Tricep kickbacks - 2 sets, 15-20 reps

Legs, Back & Shoulders Light - Friday

Squats - 3 sets, 8-12 reps

Hack Squats or Leg Press - 2 sets, 12-15 reps

Leg Extensions - 3 sets, 12-15 reps

Romanian deadlifts - 3 sets, 8-12 reps

Lying leg curls - 2 sets, 12-15 reps

Seated leg curls - 2 sets, 12-15 reps

Donkey calf raises - 4 sets, 10-15 reps

Seated calf raises - 3 sets, 15-20 reps

Bent over rows, Pendlay rows or T-Bar rows - 3 sets, 8-12 reps

Rack Chins - 3 sets, 8-12 reps

Seated cable rows - 3 sets, 8-12 reps

Dumbell rows or Dumbell shrugs - 2 sets, 12-15 reps

Close grip pulldowns - 2 sets, 12-15 reps

Seated dumbell or seated barbell shoulder press - 3 sets, 8-12 reps

Upright rows - 2 sets, 12-15 reps

Side Lat raises - 3 sets, 12-20 reps

uPtoWnNY said:

A word of advice to all - don't spend a lot of time on shoulders. Your shoulders are already getting a workout when you do back and chest, so take it easy. Too much will lead to injury.

You're right. I've noticed that. I just like to isolate them

uPtoWnNY said:

bboy87 said:

I might try that

I've been doing the Insanity workout right now. I did week 1, but had to postpone week 2 because of school. I'm doing week 2 THIS WEEK

You should but be warned - it will kick your ass!

Aside from a few minor changes, it's basically the same routine Dr. Norton uses. Because of age, I have to be careful with squats and dead lifts - I only go max heavy with them twice a month(on a good day I can squat 405, and low 300's for dead lifts). But all the trainers tell me I lift damn good weight for a 50-year-old. I had to show one cat my driver's license because he didn't believe me.

The Insanity workout is already kicking my ass I'm postponing the second week too because of school and I haven't had time or energy to actually get to it. I barely get through the workouts

To UptownNY : I was referring to the rest inbetween workouts, not between sets while working out, but thanks for posting your workout plan, this kinda answers my question. So you train your arms only once a week DIRECTLY and isolated, and indirectly when you do your upper body training?

A good friend of mine who kinda resembles Mr.T in his prime also works his arms only once a week directly/isolated. He told me that more than that would be too much and lead to overtraining.

I used to train them at least three or four times a week but felt like I´d overtrained most of the time.

Now that I only train them twice a week I feel much better and my arms seem to get much bigger, too.

By the way, Tamak from The Last Dragon still looks VERY cut and muscular, even more so than ever before, and he once said that overtraining is a myth but I think overtraining is a reality.

Words of wisdom

I´m cumming day and nite...

[Edited 9/1/11 9:06am]

How fat can you be and still safely lift weights? I have the feeling I should try and get half the 100 lbs that I need to loose off first before I do much more than a walking routine. What is your thought on fat, fat people lifting weights safely.

Some of you are insane.

I have to be really careful with exercise because of my disorder; I'm prone to injury, joint dislocations and I fatigue very easily.

I work with older, developmentally disabled adults, and lately we've been doing Richard Simmons' Sweatin' To The Oldies tapes. They're fun, gentle, easy to follow and low-impact. I have been enjoying the shit out of them!

When I first started doing the exercises along with my class a few weeks ago, I had to stop and rest every few minutes. I can now do 15 minutes straight (I do adjust some of the moves to protect my joints, but I do most of them as shown)! Richard Simmons has totally increased my endurance! This has translated to more stamina while fucking, which is also good.

PunkMistress said:

Some of you are insane.

I have to be really careful with exercise because of my disorder; I'm prone to injury, joint dislocations and I fatigue very easily.

I work with older, developmentally disabled adults, and lately we've been doing Richard Simmons' Sweatin' To The Oldies tapes. They're fun, gentle, easy to follow and low-impact. I have been enjoying the shit out of them!

When I first started doing the exercises along with my class a few weeks ago, I had to stop and rest every few minutes. I can now do 15 minutes straight (I do adjust some of the moves to protect my joints, but I do most of them as shown)! Richard Simmons has totally increased my endurance! This has translated to more stamina while fucking, which is also good.

I am FINALLY getting back into the swing of things, and loving it.

Exercise can do so much to make you feel more accomplished. It's so important if just for that reason.

Deadflow3r said:

How fat can you be and still safely lift weights? I have the feeling I should try and get half the 100 lbs that I need to loose off first before I do much more than a walking routine. What is your thought on fat, fat people lifting weights safely.

Do cardio and drop the weight. Then worry about lifting.

Not because it's unsafe when you're fat, but because it's utterly pointless. Why spend your energy toning muscles that are virtually invisible under layers of fat? Your time and energy are much better spent doing mostly cardio to burn off most of the excess fat, then work in weight training to tone the body that starts to appear.

PunkMistress said:

Some of you are insane.

I have to be really careful with exercise because of my disorder; I'm prone to injury, joint dislocations and I fatigue very easily.

I work with older, developmentally disabled adults, and lately we've been doing Richard Simmons' Sweatin' To The Oldies tapes. They're fun, gentle, easy to follow and low-impact. I have been enjoying the shit out of them!

When I first started doing the exercises along with my class a few weeks ago, I had to stop and rest every few minutes. I can now do 15 minutes straight (I do adjust some of the moves to protect my joints, but I do most of them as shown)! Richard Simmons has totally increased my endurance! This has translated to more stamina while fucking, which is also good.

Do they have these on DVD now?

Deadflow3r said:

PunkMistress said:

Some of you are insane.

I have to be really careful with exercise because of my disorder; I'm prone to injury, joint dislocations and I fatigue very easily.

I work with older, developmentally disabled adults, and lately we've been doing Richard Simmons' Sweatin' To The Oldies tapes. They're fun, gentle, easy to follow and low-impact. I have been enjoying the shit out of them!

When I first started doing the exercises along with my class a few weeks ago, I had to stop and rest every few minutes. I can now do 15 minutes straight (I do adjust some of the moves to protect my joints, but I do most of them as shown)! Richard Simmons has totally increased my endurance! This has translated to more stamina while fucking, which is also good.

Do they have these on DVD now?

Yup, I checked. Amazon has them for reasonable prices.

I know it's cliche, but it really doesn't feel like exercise!

imago said:

PunkMistress said:

Some of you are insane.

I have to be really careful with exercise because of my disorder; I'm prone to injury, joint dislocations and I fatigue very easily.

I work with older, developmentally disabled adults, and lately we've been doing Richard Simmons' Sweatin' To The Oldies tapes. They're fun, gentle, easy to follow and low-impact. I have been enjoying the shit out of them!

When I first started doing the exercises along with my class a few weeks ago, I had to stop and rest every few minutes. I can now do 15 minutes straight (I do adjust some of the moves to protect my joints, but I do most of them as shown)! Richard Simmons has totally increased my endurance! This has translated to more stamina while fucking, which is also good.

I am FINALLY getting back into the swing of things, and loving it.

Exercise can do so much to make you feel more accomplished. It's so important if just for that reason.

Nice! But how do you cope with the humidity and heat in Thailand? Or is that not a problem because you have AC at the gym? Or have you gotten accustomed to the climate now?

(and is it really that different from the humidity and heat in Florida?)

I love hot, humid weather but it makes me feel a bit weak.

PunkMistress said:

Some of you are insane.

I have to be really careful with exercise because of my disorder; I'm prone to injury, joint dislocations and I fatigue very easily.

I work with older, developmentally disabled adults, and lately we've been doing Richard Simmons' Sweatin' To The Oldies tapes. They're fun, gentle, easy to follow and low-impact. I have been enjoying the shit out of them!

When I first started doing the exercises along with my class a few weeks ago, I had to stop and rest every few minutes. I can now do 15 minutes straight (I do adjust some of the moves to protect my joints, but I do most of them as shown)! Richard Simmons has totally increased my endurance! This has translated to more stamina while fucking, which is also good.

I haven't seen you on here lately