Exercise Invitational!

It's open to anyone, but since I don't have any equipment or gym access, my routine is beginnerish and boring :D

Anyway, two weeks ago:

Tuesday: 1:30 swimming
Wednesday: 50 minutes of soccer
Thursday: nada
Friday: 25-30 minutes biking
Saturday: 40 minutes of baseball, 35 full contact football (btw, these are backyard sports)
Sunday: 25 minute walk
Monday: nothing mentionable
Tuesday: nothing
Wednesday: 50 minutes walking
Thursday: 35'ish swimming, 15 bikng
Friday:zilch
Saturday: 45 walking, 10 biking
Sunday: 1:40 swimming
Monday: I was at an amusement park for 4:30, so about 3:00 of mixed walking/running.

Today ain't lookin good :D ;)
 
G'day everyone. I've been a bit lazy in posting updates but sticking to my routine. I've managed 1-hour per day since we all started this program. They days that I have missed (2) have been made up for by doing 2-hours the following day. Most days it is a long walk along the beach and back through the dunes, with a couple of swims/bodysurfs thrown in. Every 3rd day I do a run. Most evenings I'm doing 20-30 minutes of Yoga. Every now and then I give the floor-ceiling bag and heavy bag a pummelling in my garage.

I've started running again and have made a time trial route through the dunes, along the beach, through the bush and back along the road to town. It's soft sand most of the way so fairly challenging. I've lowered my time from 29 minutes to just under 28 in 2 weeks.

I've lost 3kg's in weight and 2% body fat (according to my fat measuring scales) but overall my diet has still been very poor. Getting that right is my next priority.
 
For two weeks back:
Mon - lower body weight lifting + therapy stretches/exercises
Tues - upper body lifting
Wed - off
Thurs - lower body weight lifting + therapy stuff
Fri - upper body lifting
Sat - ???
Sun - off
Mon - lower body lifting + therapy things
Tues - upper body lifting
Wed - off
Thurs - 25 min. biking
Fri - upper body lifting
Sat - off
Sun - waaayy off
Mon - nada... was pretty sick over the weekend, and I'm still recovering

I am actually going to severly cut back on all leg-related exercises, due to ongoing pain in my slowly healing leg. I recently learned that bones recovering from severe trauma can suddenly *shatter* without warning, if put under too much intensive stress. It is kind of like a stress fracture, times 100 :eek: So, I am back onto a crutch until I can walk with very little pain. Then, I'll start doing some light biking and fin swimming... sigh, two years down, probably a couple more to go :( At least I still have my leg...

Ok, end rant, who's next?

Needle:
there's no real need for lots of equipment and such, it sounds like you are doing very well on your own. For additional exercises, if you are looking specifically for strength gains, do push-ups (only requires a floor), crunches, chin-ups on a strong tree branch (gives you some tought hands; that's my current method) lunges amd body-weight squats. There's a whole lot to be said for body-weight exercises.

Wunderbar:
this is for everyone who wants a sounding board and a place to tabulate weekly exercise endeavors. We have beginners, experienced people, some recovering from savage injury (namely, myself) and everywhere in between. So, feel at home, pull up a post, and let us know what you do. We endeavor to post every Monday, writing up the previous week's exercise.

Mr.BadExample:
sounds like you've got some good success going. I am certain that hills are meant to be God's way of keeping the human race in shape! Walking, biking, running, whatever the activity may be, a hill *expotentially* increases the exercise value :D For hiking, you may want to look into a good set of hiking poles. They can work wonders for your ankles, knees, hips, and lower back. I agree, hiking is awesome. Just make sure you have the proper equipment and, preferably, a hiking partner. For trekking poles, you can buy a pair (light and packable) or you can whittle some from sticks (fun, but heavier). Whichever you choose, they are definitely worth looking into. If you have any questions regarding materials, brands, shopping locations, etc., I am more than happy to help (and unaffiliated with any company :D )

Ming65:
2.2 kgs of weight loss is nothing to snuff at (not that you were doing so); keep up the good work.
 
Trout Tamer said:
Mr.BadExample:
sounds like you've got some good success going. I am certain that hills are meant to be God's way of keeping the human race in shape! Walking, biking, running, whatever the activity may be, a hill *expotentially* increases the exercise value :D For hiking, you may want to look into a good set of hiking poles. They can work wonders for your ankles, knees, hips, and lower back. I agree, hiking is awesome. Just make sure you have the proper equipment and, preferably, a hiking partner. For trekking poles, you can buy a pair (light and packable) or you can whittle some from sticks (fun, but heavier). Whichever you choose, they are definitely worth looking into. If you have any questions regarding materials, brands, shopping locations, etc., I am more than happy to help (and unaffiliated with any company :D )
Click to expand...
Thanks, TT. I saw quite a few guys using two hiking poles. I brought a fokos, by Jon Loose. It did the job :) My pack was way too heavy though. I'm heading to Ramsey Outdoor and getting a small pack, a lightweight water bottle, and so on so I won't be shouldering my Filson bag (though my traps sure got a workout!!)
I'm planning a hike this weekend either at Pyramid park in Boonton, or Ringwood Manor, but I may want hiking sticks for my next trip up the Appalachian trail!
So... what hiking sticks do you recommend, and what should I try for if I carve my own?
Thanks. My ankles were ok, though I did nearly twist one once. My knees took a beating! Feel free to email me in my profile, so we don't veer this thread off course.
 
Last week:

Mon- Run 3 miles. Weight training (chest, front delts triceps)
Tue- Run 4 miles. Weights (Back, rear delts, biceps)
Wed- Run 5 miles. Abs
Thu- Run 3 miles. Weights (chest, front delts, triceps)
Fri- Run 3 miles. Weights (Back, rear delts, biceps)
Sat- Walk 2 miles. Abs
Sun- Nothing.
 
Man, you guys all suck. I've been working out, but not 100% dedicated. The good news is that I found out a 40 yr old fart can gain muscle in a relatively short period of time. I haven't really increased my strength much, but have noticed an increase in size. My cardio is spotty, but at least hasn't slipped. I still have trouble getting into the gym with any regularity due to my schedule/life, but am doing the best I can.
 
This weekend:
Saturday I went to Pyramid Peak state park in Boonton NJ, and took a 2 hour hike around it, taking the blue and white trails. Went to Tripod Rock, an old Lenape Indian calendar (the sun rises between two nearby rocks, on the solstice). It was a good hike, not as rough as the Appalachian Trail piece I did last weekend, so I did not skip my workout Sunday:

Deadlifts 10 x 90lbs (taking it easy until I get a trap bar)
Dumbell Rows 10x40 L, 10x40 R
Side Bends 10x40 L, 10x40 R
Lying L-Flys 10x7 L, 10x7 R
Single Leg Calf Raises - on stairs - 42 L, 42 R
Calf Raises on floor (raise to tip toe, then back) 42 reps x 80lbs (2x40lb dumbells in hand)
Leg Adductions / Abductions (can't remember what these are called, lol) 23 / 23, each leg.
Crunches - 74.
On Thursday I did the other half of my workout, upper body, upped all weights by 2.5lb and increased reps by one. Curls are up to 80lbs, really feeling improvement there. My grip work hasn't improved much, it is difficult doing grippers after curls! I picked up an IronMind snowball and a pair of their dexterity balls, and I'm using them every day at work to slowly build back up. I may start doing all grip work on Tuesdays to separate it from other forearm work.
 
Just checking in Maggots!

I've been keeping up the routine amongst a busy work schedule in the last 2 weeks. I've been in the Kimberley, one of the most remote places on the planet and surely one of the worlds last frontiers. Have managed a 30 minute Yoga session in the mornings and a 30-40 minute run/walk (depending on the heat) at night.

For the last three days I've been scrambling through the bush and along riverbanks with some of the locals, fishing for Barramundi, hunting bush turkeys and trying to stay away from crocodiles. These have been long days of scrambling, walking and even running to keep up because these guys move fast - no need to fit in a workout here.

How have the rest of you guys been going now that the glow of initial enthusiasm has faded slightly - have you got your routines locked in?
 
Awright you guys, it's been ten days and hardly any posts... you aren't quitting are ya!?!
Saturday I did my upper body workout, and I've walked 1-2 miles each day this week. Sunday I went hiking around the Round Valley Reservoir in NJ, up some very steep hills, for 2 hours. Beautiful area. Saw some raptors and found some fishing spots! Had a great time. I've lost about 7 pounds since we started.
 
Last week:

Mon- Run 3 miles.
Bench press 5x15,10,8,6,4
Incline dumbell press 3x10,8,6
Bar dips 4x20
Lying tricep extension 3x10
One dumbell-two arm extension 4x 12,10,8,8
Tue- Run 3 miles
Pull ups 3x10
Seated cable rows 4x20,15,12,10
Behind the neck pulldowns 3x12
Alternating dumbell curls 3x12,10,8
Machine curls 3x12,10,10
Wed- Run 4 miles
Thu- Run 3 miles
Bench press 4x10
Incline press 4x10
Machine fly 3x15,12,10
Tricep pushdowns 3x12,10,8
Close grip bench press 4x10
Fri- Run 3.5 miles
Reverse grip pullups 4x12
Dumbell row 3x10
Dumbell curls 3x10
Cable curls 3x12,10,10
Sat- Dumbell press 4x10
Dumbell lateral raises 3x10
Leg extensions 5x20,15,12,10,10
Sun- Walked 15-20 miles
 
Last week:

Mon- Bench press 4x15,10,8,4
Incline press 3x10
Decline dumbell press 3x12,10,10
Dumbell press 3x12,10,8
Cable upright row 4x12
Lying tricep extensions 4x10
One dumbell two arm extensions 3x12,10,8
Run 3 miles
Tue- Run 4 miles
Pull ups 4x10
T bar row 3x12,10,8
Seated cable row 4x15,12,10,10
Alternating dumbell curl 3x12,10,8
Machine curl 3x15,12,10
Crunches 2x50
Wed- run 4.5 miles
Thu- Run 3 miles
Bench press 5x10
Incline dumbell press 3x 12,10,8
Bar dips 4x20
Front dumbell raise 3x10
Side dumbell raise 3x10
Close grip bench press 3x10
Pushdowns 3x10
Fri- Reverse grip pull ups 3x15
Front pulldowns 3x20
Behind the neck pull downs 3x20
Cable curl 2x12
Incline dumbell curl 4x15,12,10,8
Hanging leg raise 2x20
Run 3 miles
Sat- Soccer 1 hour
Squats 5x20
Sun- Nothing
 
Mon- Bench press 4x15,10,6,2. Incline press 3x10,8,6. Dips 3x12,10,8. Superset Behind the neck press and Upright rows 3x15. Lying tricep extensions 3x10. Pushdowns 3x12,10,8. Barbell curls 4x15,12,10,8. Concentration curls 3x12.
Tue- Run 4 miles. Crunches 4x50.
Wed- Run 3.5 miles. Hanging leg raises 4x20.
Thu- Dumbell bench press 3x12. Incline dumbell press 3x10,8,6. Decline dumbell press 3x12. Superset Dumbell front raise and Dumbell side raise 3x10. Close grip bench press 3x12. Cable extensions 4x10. Dumbell curl 4x12,10,8,10. Hammer curl 3x10.
Fri- Run 5 miles. Leg raises 2x20. Twisting crunches 2x25.
Sat- Heavy bag 15 min.
Sun- Nothing. :yawn:
 
Lessee, went hiking in Cheesequake state park and Jockey Hollow national park in NJ in the last 2 weekends, about 5 miles each time. Jockey Hollow is where Washington wintered the troops during the Revolutionary War, with the Watchung mountains between him and the British. Both were beautiful hikes, not nearly as challenging as the AT at Worthington, or the hilly sections of Round Valley, but they did the job. The new pants are feeling a bit loose.
I also started doing wrist roller exercises and added 10lb weights to my crunches. The weight added to the crunches sure helped a lot, I can feel it halfway through the set instead of just for the last 10.
 
I'd post my stuff, but it's all walking now :D For some reason, swimming in the pool is not much of an option in October. So you can imagine how boring my routine has been. Maybe this Christmas I can get something to work with, until then...

Every day except for a couple: Walking. :yawn: ;)
 
G'day Team,

Just got back from 4 weeks away and had a nice surprise when I jumped on the scales. I've dropped 7 kilos (15lb) now. Apart from my 3 day hunting/fishing excursion it was quite hard work and long days. So all I could fit in was 20 minutes of Yoga in the mornings and a easy swim at night. I've been watching the diet as well and have started cutting down on meal sizes as well as eating more fresh fruit and veges.

I've got 5 weeks free at my beachside abode now so I'm going into a self imposed boot camp. I'll be trekking in Thailand and Burma in January so I wanna be super fit for those hills.

The plan for my boot camp is to alternate Yoga and weights in the mornings and beach running/cycling in the evenings. I'll also have a swim/bodysurf most middays.
 
Last week:

Mon- Bench press 5x12,10,8,6,4, Incline press 4x10,8,6,4 Machine fly 3x15
Lying tricep extension 3x10 One dumbell two arm extension 3x10
Dumbell curl 4x12,10,8,8 Machine curl 4x15,12,10,8
Tue- Run 4 miles
Wed- Run 4 miles
Thu- Incline dumbell press 4x10,8,6 Flat dumbell press 3x10 Bar dips 4x20
Dumbell press 4x10 One arm dumbell extension 3x10 Pushdowns 3x10
Alternating dumbell curl 3x12 Preacher dumbell curl 3x12
Fri- Run 3 miles
Sat- Squats 5x15,12,10,12,15 Leg extension 3x20
Sun- Nothing
 
Last week:

Mon-
Bench press 5x15,10,8,4,10 Incline press 4x10,8,6,4 Machine fly 4x15,12,10,10 Smith machine behind the neck press 4x10 Lying tricep extensions 3x10 Barbell curl 4x10,10,10,8
Tue-
Run 4 miles Crunches 2x50
Wed-
Run 4 miles Hanging leg raises 2x20
Thu-
Bench press 4x10 Incline press 3x10 Bar dips 3x20 Side dumbell raises 3x10 Front dumbell raises 3x10 Close grip press 3x10 Dumbell curls 3x10 Machine curls 3x12
Fri-
Run 3 miles Pull ups 3x10 Heavy bag 15 minutes
Sat-
Squats 4x12 Leg extensions 3x20
Sun-
Nothing
 
Last week:

Mon- Bench press 4x12,10,8,4 Incline dumbell press 3x12 Bar dips 4x20 Machine shoulder press 4x12,10,8,6 Dumbell shrugs 3x12 Lying tricep extensions 3x12 Pushdowns 3x10 Alternating dumbell curls 3x10 Preacher curl 4x12 Crunches 2x50

Tue- Run 3 miles Pull-ups 3x10

Wed- Run 3 miles Hanging leg raises 2x20

Thu- Dumbell bench press 3x12 Incline machine press 4x12,10,8,6 Machine fly 4x12 Barbell front raise 3x10 Dumbell side raises 3x10 Upright row 3x8 Close grip bench press 4x12 One dumbell-two arm extensions 3x12,10,8 Barbell curl 4x12 Machine curl 3x12 Run 3 miles

Fri- Leg extensions 4x20,15,12,10 Leg press 4x20,15,12,10

Sat- Nothing
Sun- Nothing
 
Heads up you Maggots! Christmas is over, New Years is done and dusted. Time to check in and let us all see the wreckage.

Me? I've been steadily losing kg's since I started. I've found that accountability is the most important factor in the whole thing. I tally up the minutes spent training each week and make sure I get at least 350 minutes per week. My biggest week so far has been 550.

I bought a new road bike last month and have been clocking up some enjoyable miles on that. Otherwise the programme has been 60 minutes of Yoga every other morning, a couple of 90 minute bike rides per week, a 30-40 minute walk/jog on the beach with the dog most days. Reckon I'll dust off the weight bench in the shed this summer and start doing a few light weights as well.

Damage from Christmas was suprisingly light. Drank a bit of wine but didn't overeat that much. It's too hot here at the moment to be that interested in food.
 
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