Harlepolis said:

30 minutes running.

10 minutes on cross machine.

10 minutes rowing.

10 minutes abs.

Wrapping it up with 30 minutes swimming (Actually, swimming is a big lie because I can't swim for shit, call it 30 minutes of floating).

I really, REALLY need to learn how to swim. This shit is pitiful.

[Edited 3/22/12 17:32pm]

I have never enjoyed swimming... I can do it, I just dont like it

tinaz said:

Harlepolis said:

30 minutes running.

10 minutes on cross machine.

10 minutes rowing.

10 minutes abs.

Wrapping it up with 30 minutes swimming (Actually, swimming is a big lie because I can't swim for shit, call it 30 minutes of floating).

I really, REALLY need to learn how to swim. This shit is pitiful.

[Edited 3/22/12 17:32pm]

I have never enjoyed swimming... I can do it, I just dont like it

I have a feeling that I "will" love it if I knew how to do it, and given that its one of the most comprehensive trainings ever, I have to learn it.

I'm frustrated that I can't seem to do even the basics properly, I get embarrassed when I see young kids swimming past me so effortlessly. And I don't think I have ever came across a swimming trainer who didn't end up disgusted over my performance. One of them even told me to "give up".

Ok, question for the fitness wizards in here,,,

What do you think are the most effective after burn workouts?

Harlepolis said:

tinaz said:

I have never enjoyed swimming... I can do it, I just dont like it

I have a feeling that I "will" love it if I knew how to do it, and given that its one of the most comprehensive trainings ever, I have to learn it.

I'm frustrated that I can't seem to do even the basics properly, I get embarrassed when I see young kids swimming past me so effortlessly. And I don't think I have ever came across a swimming trainer who didn't end up disgusted over my performance. One of them even told me to "give up".

Are you wanting to just know the basics, or you want to really get into it?

tinaz said:

Harlepolis said:

I have a feeling that I "will" love it if I knew how to do it, and given that its one of the most comprehensive trainings ever, I have to learn it.

I'm frustrated that I can't seem to do even the basics properly, I get embarrassed when I see young kids swimming past me so effortlessly. And I don't think I have ever came across a swimming trainer who didn't end up disgusted over my performance. One of them even told me to "give up".

Are you wanting to just know the basics, or you want to really get into it?

Both.

CarrieMpls said:

R u the first?

So are situps really a waste? I was looking up some weights programs and they had situps in them?

Abs are made in the kitchen... One can not "spot" reduce... you can build a stronger core, but its cardio and eating right that makes killer abs!! Abs will not show if there is a layer of fat on top of them so one must work on that instead of doing a million sit ups a day...

[Edited 3/22/12 19:29pm]

Monday - upper body power:

T-bar or Pendlay or Bent over rows

Weighted pull ups

Rack chins

Dumbell or Barbell flat bench press

Weighted dips

Dumbell seated sholder press

Cambered bar bicep curls

Skull crushers

Tuesday - Lower body power:

Squats

Hack squats

Leg extensions

Dead Lifts

Lying leg curls

Standing calf raises

Seated calf raises

Wednesday - off

Thursday - chest & arms light

Incline dumbell or barbell bench press

Hammer strength chest press

Incline dumbell flys

Superset 1 - Preacher curls & Overhead bar extensions

Superset 2 - Concentration curls & Cable pulldowns

Superset 3 - Incline dumbell curls & Tricep kickbacks

Friday - Legs, back & sholders light:

Leg press

Hack squats

Leg extensions

Romanian dead lifts

Lying leg curls

Seated leg curls

Standing calf raises

Seated calf raises

rest period

T-bar or Pendlay or Bent over rows

Rack chins

Seated cable rows

Dumbell rows or Shoulder shrugs

Close grip pulldowns

Seated Dumbell sholder press

Upright rows

Side Lat raises

Weekends - off

uPtoWnNY said:

Friday - Legs, back & sholders light:

Leg press

Hack squats

Leg extensions

Romanian dead lifts

Lying leg curls

Seated leg curls

Standing calf raises

Seated calf raises

rest period

T-bar or Pendlay or Bent over rows

Rack chins

Seated cable rows

Dumbell rows or Shoulder shrugs

Close grip pulldowns

Seated Dumbell sholder press

Upright rows

Side Lat raises

Weekends - off

Dude...how many HOURS is your Friday session???

PurpleJedi said:

Dude...how many HOURS is your Friday session???

@two & a half hours...if I'm pressed for time, I may leave a few exercises out.

...and tinaz is right on the money - half the battle starts in the kitchen.

uPtoWnNY said:

PurpleJedi said:

Dude...how many HOURS is your Friday session???

@two & a half hours...if I'm pressed for time, I may leave a few exercises out.

...and tinaz is right on the money - half the battle starts in the kitchen.

I was expecing to hear you say 4 or 5!

I spend 2 hrs @ gym;

30 mins treadmill

1 hr weights/machines

30 mins treadmill

When I go w/ my buddy I can spend 3hrs on only a couple of exercises, b/c he spends quite a bit of time recounting his dates & shit.

PurpleJedi said:

I was expecing to hear you say 4 or 5!

Thursday & Friday I'm not going heavy. So I'm able to go through my routines quicker.

tinaz said:

Right! Which is why I don't understand why so many programs include them.

I wonder how many people (who work in an office) do this at work in order to achieve great abs...

missfee said:

I wonder how many people (who work in an office) do this at work in order to achieve great abs...

veronikka said:

tinaz said:

Abs are made in the kitchen... One can not "spot" reduce... you can build a stronger core, but its cardio and eating right that makes killer abs!! Abs will not show if there is a layer of fat on top of them so one must work on that instead of doing a million sit ups a day...

WOMEN: Body fat percentage's

Competition Shape ("ripped"): 8-12%
Very Lean (excellent): < 15%
Lean (good): 16-20%
Satisfactory (fair): 21-25%
Improvement needed (poor): 26-30%
Major improvement needed (Very poor): 31-40%+

.

[Edited 3/22/12 19:29pm]

Right! Which is why I don't understand why so many programs include them.

Exactly. There's so much misinformation out there. Shit, I know women who are scared of weight-training because they think they'll wind up looking like Lou Ferrigno. Crazy.

uPtoWnNY said:

That's not why I'm scared
I just don't have the knowledge to start lifting, scared of doing it all wrong and hurting myself

^^^ Ask one of the trainers for a starter's program. I encourage every woman to get on a serious weight-training program. It will do wonders for your body.

My max on deadlifts is @315 lbs. Yesterday I saw a woman at my gym doing nearly half that. She's not musclebound, but she's strong as a mfer and barely 5'2". THAT'S what I'm talking about ladies - hit the iron.