Son of Black Fitness Month

[Dollo]

*sigh*

I kicked up my weights routine to about 4-5 days a week, but with these fucking knee injuries coming and going I can't seem to get a decent cardio workout in.

Anyone know how much a Flume* costs? I only ask because I'm way to lazy to google this kind of thing myself.







*an over-sized bathtub like device where you can adjust the strength of the current. Essentially, it's like you're 'swimming on the spot'
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"Me? I'm retired. I invented dice when I was a kid."

[Folby]

I seem to recall somewhere north of 10 grand, but I'm too lazy to check that figure. It's a decent sized installation in addition to the machine, so it's bound to be expensive.
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Lyle made me take a sip of vodka, “or else!”

[Lindy]

It's apparently about $19,000 standard.


Also, welcome back old bean.
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[Bismark]

I'm finally making an effort at getting into better shape now, and I've stuck with doing pushups and weights every day for the past week and a half. (not bad for me) My inspiration is my wife, who does a great job of keeping herself in shape, and she deserves 100% less manboobs than I have right now.
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[Dollo]

Doing pushups every morning and every night is one of the best ways to start getting in shape. Go until you can't do anymore with decent form, then, after a minute or so of rest, do a 'plank' and hold it for as long as you can. Chest, shoulders, triceps, abs - all those badboys get worked nicely doing that.

Simply doing those two bodyweight exercises for a few weeks puts you in gym-ready shape. You know, no one wants to start working out 'cold'. It's always good to have some basis of strength and flexibility before you go in there.
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"Me? I'm retired. I invented dice when I was a kid."

[Bismark]

[Dollo]

Sure...

1. Start by lying face down on the ground, place your elbows and forearms underneath your chest.

2. Prop yourself up to form a bridge by using your toes and forearms.

3. Maintain a flat back and do not allow your hips to sag towards the ground. If you do - this would be called 'cheating' and thus, defeat the purpose of the exercise altogether.



note: you do not have to have your hands together the way she does in the picture. As long as you're a) resting on your elbows, b) up on your toes, and c) not letting your hips sag - you're nice! So again, doing this after your 3 sets of pushups will greatly improve your overall core strength and ab definition (at least, until you can get into a gym and work out a little more effectively).
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"Me? I'm retired. I invented dice when I was a kid."

[SundownMotel]

[Bismark]

[A Link to the Matt]

same here man, I've been looking for a way to lose some of the chestall weight I've gathered. I hate pushups, but I guess its the best way to get past my problem.
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[Dollo]

Yeah, like I said - the pushups take care of shoulders/chest/triceps and abs. But the plank really focuses on the abs and core. Also, when doing pushups - the wider your hands are apart, the less it works your inner chest and triceps.

So, feel free to change that up - 2 sets far, 2 sets closer together - then plank for as long as you can without losing form. Oh - and if you're moving your hands closer together - be sure to keep your elbows in at your sides. It hurts more that way...
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"Me? I'm retired. I invented dice when I was a kid."

[A Link to the Matt]

Ok, Ill keep that in mind, I think for what I want to do Ill keep my hands mostly close together, maybe 3 sets to 1. My back is fairly strong, I just need some definition in my chest besides "man boobs." How many do you normally do in a set?
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[Dollo]

Well. they're pushups right? So because you're not really doing anything aside from trying to gain some strength and endurance - just go until your form suffers. If you can only squeak out 10 at first, then do 4 sets of 10. But if you can kick 30-plus. than go for it.

If you were doing actual bench press, or dumbbell press - than my advice would be different. But pushups are one of those things that are just meant to be done until you cannot do them properly anymore. In my opinion, at a certain point, there really is no substitute for working out with actual weights - but pushups are a fantastic place to start ,and a great compound movement that works a bunch of shit effectively all at once.



note: even though you weigh, say, 225 lbs and can do a pushup several times - this does not mean you can rack 225 lbs on a bench press and crank out a set. I assure you, they are not one in the same. Please, do not make that mistake your first day in the gym.
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"Me? I'm retired. I invented dice when I was a kid."

[White Panther]

I slacked off all last week and only went to the gym once, but other than that I've been doing really well. I put on ten pounds the first two weeks, and I feel great. Also I love my new routine which has me lifting 3 times a week for ~an hour, versus my previous routine of 1.5 to 2 hours, 5 days a week.
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_______it's never safe_________________________/\__________\0/___________

[Spoodles]

I ran today for only the second time since January (I hate the cold). Feel pretty groovy now. Going to start seriously considering this marathon thing.
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From: Algernon

[Alicia]

In my softball game earlier, my team was losing by 5 runs in the last inning and we were the home team. When it was my turn to bat, we were all tied up with 2 outs and runners on the corners, so I basically just had to get on base and we'd win. Well, during that game I had flied out to LF twice, so I decided to hit the ball the on the ground and hope it'd go through. I hit a grounder to the shortstop and he caught it, but I out-ran the throw and we won. My point is yay for sports making me faster!
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[SundownMotel]

well this is now officially the bicycle thread
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Everybody who checks into room 1408 dies. You could be next, John Cusack!

[Bismark]

I've been doing that plank thing and it feels like it's working pretty good. Is there an ideal amount of time I should be shooting for to hold that position? I know it's pretty much "as long as you can," but is there a figure I can use for knowing whether or not I'm pushing myself enough?
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[Dollo]

Depends really; if you can hold with perfect form for upwards of 60 seconds I'd say you're in pretty good territory. Now I'm using that number kind of arbitrarily as I have never read, nor been told, of an exact number to shoot for for that kind of exercise. But the tighter your core, the longer youre going to be able to hold it. So like I said; for this exercise - it's the longer the better.

When you decide to pick up some weights, and are curious about a routine, reps, sets, or whatever - be sure to let me know. Also, if you're looking even for effective cardio training tips just drop me a line.
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"Me? I'm retired. I invented dice when I was a kid."

[Beaver Rescue]

woohoo! i've lost sixteen pounds in a little under three months! I'm six pounds short of my goal: 154

it's disgusting how much I'd let myself go. I probably gained close to 25lbs since I came back to mexico in march of 2006. it's only recently that I've started eating a bit healthier and exercising again (this thread kinda helped me get motivated and stuff, heh) and boy do i feel great!

edit: ahh! i've got a mad craving for pizza! it's probably not worth it and i'll feel guilty afterwards but i'm still undecided...