Lifting: what is your current program?

[Scott Brady]

Jeremy and I hit the gym (weights) 2-3 times per week. We started over four months ago and have never missed a week. I feel better than I have in a decade.

Our current program is a core / strengthening 5x5, broken into two routines, with at least one full day of rest between.

Day 1:
Bench 5x5 (225lbs)
Squats 5x5 (225lbs)
Inverted Rows (pulling up on the smith machine bar)
Push-ups 3xFailure
Reverse Crunch 3x12

Day 2:
Squats 5x5 (225)
overhead press (40x2)
Bulgarian deadlift (3x12)
Pull-ups/Chin-ups (3xFailure)
Prone Bridges 3x30sec
This is a slight adaptation of Stronglift.com

What are the rest of you up to?

[T.Low]

As the years go on, mountain biking hasn't been enough to keep me fit. I built the van to help get the mountain bikes and kayaks out, but ended up going on long weekend trips all the time...and that doesn't help the fitness level. With a heart rate monitor hooked up, I know that I've burned 3500 calories during a 7 hour Enduro ride, but that just wears you out and makes you hungry for a burger and beer, not build up your muscles and cardi.

Last year I got on the Bill Phillips 12 week program which combines weight lifting, cardio, and eating right, all in six days on, one day off (including eating anything you want that day).

I lost 15 pounds in 5 weeks. Was feeling great, riding and paddling strong, then ripped my shoulder while warming up on the bench press (like nothing I've ever heard before). Haven't been able to get back on it since.

Scott, I will only go to the Gym first thing in the morning before work. I just can't be in a gym during the afternoon or evening when ther is so much else to do. When do you guys go?

[weezerbot]

Bridges are great do you do sidelying as well or just prone? I do side middle side up to a minute now each....sides are broken into 10 sec intervals switching between 10 hip lifts, 10 sec hold, 10 hip lifts etc up to a minute. Try it! It will take your core work to a new level I think.

I also cannot emphasize enough about stretching!! Make it a part of your workout routine.

[Bighead]

When I am at home, I work a 4-day cycle in the gym with my cardio usually being a trail run or hi-tempo hike during the warm months.

Chest/Biceps
Back/Triceps
Legs/Shoulders
Off

My work has me on the road quite a bit so I take my TRX Force (http://www.fitnessanywhere.com/page/000-94127/PROD/FTKMG?Category_Code=TRX) to keep the workouts going.

[Titanpat57]

When you become bored with the current program, then do the Body for Life program big boy.

It'll lower your BMI and the make you leaner in just 12 weeks. Sounds like you're pushing big weights now...this will bump you up to four sets to failure, than two more sets of 12 back to back. Done right it makes almost sick at the end of each body part. You will never be leaner. It's hard to eat all day...but thats the way it works! 3 days weights, 3 days cardio, 1 day to eat anything you want!

It's also nice to interject 200 -250 grams of protein in your system everyday...it'll put raw, ripped muscle on faster than you can imagine.
The diet aspect of it (high protein,medium carb, low fat) is easy to follow, and helps to teach you to eat right (not that I follow that...lol)

Best of luck, keep up the good work!

Pat

[Scott Brady]

My work has me on the road quite a bit so I take my TRX Force (http://www.fitnessanywhere.com/page/000-94127/PROD/FTKMG?Category_Code=TRX) to keep the workouts going.

That is interesting. Tell us more about the TRX Force. opinions, etc.

With me leaving for two months across EU and Asia, a field training option has appeal

[Scott Brady]

Bridges are great do you do sidelying as well or just prone?

Those are evil, and surprisingly effective. Have not tried the sidelying yet. sounds extra evil ;)

[Scott Brady]

When you become bored with the current program, then do the Body for Life program big boy.

Pat

I have loked at that before and liked it. We try to change things up (sups too) every 6 weeks.

We started with a modified negatives program, then a traditional heavy lift/ targeted routine, followed by an evil 10x10 program to build some muscle endurance.

We are now engaging the legs heavily and pushing bigger weights though more complex movements- feels good


Oh, and leaving for a mtn. Bike ride now :)

[Mr. Leary]

P90X.

Not for the feint of heart....

[JakeMate]

http://www.crossfit.com/

Also train in the dojo 2-3 times a week for MMA, and mountain bike on the weekend.

Also switched to the http://www.thepaleodiet.com/ about 3 months ago. I feel better than ever.

[HMR]

http://www.crossfit.com/+1.
I've been doing Crossfit since the '90s (long before it was known as "Crossfit"). IMO- It's also the best program for people who travel since you can do it with or without equipment.


Also switched to the http://www.thepaleodiet.com/ about 3 months ago. I feel better than ever.+1.
I've been eating "mostly" Paleo for 10+ years. The health and performance benefits are real.

Crossfit and Paleo are a great combination.

[YJake]

I have always had a decent workout routine even though I'll never excercise as much as I had back in my highschool years. Then I was a cross country runner and Lacrosse player, talk about lots of cardio!:Wow1:

Now I do a gym routine 3-4 times every week and that's been enough to keep me very fit. I run a mile and do stairs every day and plan to hold the routine for a long while

It's amazing how your quality of life improves when you try to stay fit! :)

-Jake

[Purple People Eater]

I've started hitting the gym a few times a week recently, too. It's an excellent way to let out aggression and stress, with a positive effect on the body. Since my accident a couple years ago, my back pain has left me pretty stagnant and kind of crippled. To remedy the pain, I started working just the back muscles a few months ago, ever-so-lightly. Once I felt I got a little more structure, I started jogging a bit.

Now I am doing this current routine, in this order, when at the gym:

DAY 1:
Run 1 mile
25 push-ups
Dead-lift (60 lb) 2x12
Trunk extensions on exercise ball 3x12
25 push ups
Run 1/2 mile

DAY 2:
Run 1/2 mile
Squats (175 lb) 3x8
Stairs 10 minutes
Stretch hamstrings for 5-10 minutes. (They're really tight)
Run 1/2 mile

I do feel better already, and I've coupled this routine with eating better and drinking less soda and beer and A LOT MORE WATER. I've never had a weight problem, but I'm 6'1 and 145 lb. so I am trying to put on some healthy weight, and hopefully cure some aches and pains. Not to mention, I believe it's helped my slight insomnia as well. It's much easier to get to sleep when you're actually tired at bedtime.

[weezerbot]

I've started hitting the gym a few times a week recently, too. It's an excellent way to let out aggression and stress, with a positive effect on the body. Since my accident a couple years ago, my back pain has left me pretty stagnant and kind of crippled. To remedy the pain, I started working just the back muscles a few months ago, ever-so-lightly. Once I felt I got a little more structure, I started jogging a bit.

Now I am doing this current routine, in this order, when at the gym:

DAY 1:
Run 1 mile
25 push-ups
Dead-lift (60 lb) 2x12
Trunk extensions on exercise ball 3x12
25 push ups
Run 1/2 mile

DAY 2:
Run 1/2 mile
Squats (175 lb) 3x8
Stairs 10 minutes
Stretch hamstrings for 5-10 minutes. (They're really tight)
Run 1/2 mile

I do feel better already, and I've coupled this routine with eating better and drinking less soda and beer and A LOT MORE WATER. I've never had a weight problem, but I'm 6'1 and 145 lb. so I am trying to put on some healthy weight, and hopefully cure some aches and pains. Not to mention, I believe it's helped my slight insomnia as well. It's much easier to get to sleep when you're actually tired at bedtime.


Um, hello your local massage therapist here!! Get with me I work on a sliding scale my friend!

[RogerH]

Here is a fun one when traveling/or in addition to home/gym....www.fitdeck.com. It seems so basic but works well. I have my weights and run/bike routine, but for fun I add the Bodyweight and Navy SEAL routines from Fitdeck and must say it kicks my behind! My wife enjoys
P90x, and I find it a good workout too.

Variety is the key!

[Bighead]

That is interesting. Tell us more about the TRX Force. opinions, etc.

With me leaving for two months across EU and Asia, a field training option has appeal

I first heard about the TRX from one of my active duty students...tried his one day and decided to buy my own. In my opinion it is a very good tool to throw in my bag for a trip. Find an anchor point and start the workout. The Force kit I bought comes with the parts to anchor it almost anywhere...not sure about the other kits they offer.

Take a look at some of these videos...What is TRX Suspension Training? (http://www.fitnessanywhere.com/learn/?Screen=learn).

[dzzz]

I like the quote "the most effective program is the one your not doing". Muscle adaptation is so effective there's no such thing as an ideal or best program.

Staying motivated, multijoint lifts, food rather than supplement emphasis, some cardio to exhaustion - that would be my short list that I need to get back to. The most effective program I've done is Body for Life. Unfortunately beyond basic lifting it all about food.

[Scott Brady]

Jeremy and I have been mixing things up every 4-6 weeks and have seen significant hypertrophy and fat loss. I am buying new pants and belts now (shirt size is the same). I am about 6% down on body fat and have lost roughly 15 lbs. from the start (I am down about 35lbs from my high six years ago, sitting in front of a computer all day). A few weeks ago, I stopped measuring weight as an indicator of progress, moving over completely to body fat.

I know my BMR is way higher now. Hungry all the time! To see the next real change will come from diet. I know that and have started to make slow changes, first stopping all sodas and sugary drinks (water only), and instead of a large cappuccino in the morning, I get a medium with 2% milk instead of whole.

The Paleo diet is interesting. My sister has had real success with raw foods.

The big killer for me is all the travel, though I typically lose weight while in the developing world (Mexico excluded). I am about to leave for two months across eastern Europe and Asia, and will have no room for workout equipment. That makes the TRX appealing.

[HMR]

The big killer for me is all the travel, though I typically lose weight while in the developing world (Mexico excluded). I am about to leave for two months across eastern Europe and Asia, and will have no room for workout equipment. That makes the TRX appealing.
Scott- I probably travel as much or more than you and I go to just about every different environment for both work (commercial pilot) and play. The nice thing about Crossfit, P90x, TRX, etc. is you really can do the workouts "anywhere". I don't bring any gear but enjoy adapting workouts to whatever native equipment I find. For example, a tree stump can be used for dips, lunges, leg lifts, push-ups and multiple other exercises. My friends and I call them "Rocky Balboa" workouts. With some creativity, I think you'll be able to stay on a good program. It'll be fun to hear what you come up with.

[voyageur]

Howdy fellow fitness Guru's. Just wanted to insert a little different take...

I am a sixty four year old male who has Chronic Kidney Disease. Not Kidney cancer. Not kidney cysts, or any other recognized disease, just partial renal failure. GFR 29, Creatine 2.3. This is still pre-dialysis... (Thank God)

I have been aggressively riding bicycles, mountain and road, since 1962. Currently own my favorite a CHUMBA XCL. In the "past" my spouse and I (43 years so far) would ride 100 mile Saturdays all the time. Last time was 2004. Forty six miles up the Withlacoochee Rails to Trails and forty six back. Ninety six miles and no problem. That was then this is now... We have been physically active and eating right for our entire lives. I now weigh 230 pounds (5'10"), 30 pounds over my ideal weight. My diet has been drastically altered due to my recent discovery of C.K.D. Many of my favorite foods, that are healthy for "normal" people, are poison to me...

In my carport, I have over $3000.00 worth of resistance equipment including a top-of-the-line Smith Machine, made by MARCY and all the stuff that goes with it... It's getting kind of dusty.

C.K.D. causes (among other things: Muscle loss, fatigue, irregular heartbeats and other assorted crappy symptoms).

I am not complaining at all, just stating facts. If you have a healthy fit body now - enjoy it. If you can bench press 225, enjoy it. If you can basically eat anything you want, enjoy it. Just don't ever, ever, take good health for granted!

I am still lifting (all I can) three days a week. I still ride my road bike every day. I also take naps every day, because I need to. There is no medical treatment for my condition. When I asked my Nephrologist what I could due to slow down the decline of my kidney function, she said, "Eat right, lose weight and exercise." She also said, "It's all up to you."

If you are a praying person send them up for "Voyageur". If you are not - just think happy thoughts. Having supportive friends and family, encouraging me to be fit, is all I can count on for help...

Repeat - not complaining, just saying...

[tmac]

I'm in the gym 3 days a week for the last 3 years. Mostly freeweights.
I stick with the basics - squats, deadlifts, and bench. I will throw in other exercises such as curls, triceps, shoulders. I use different variations to keep the muscles guessing.
I will also change my routine every 4 - 6 weeks to keep things fresh. Right now I'm doing a light/heavy weight training type routine.

Here is a good site that I use. It has about 2000 pages of info.

http://www.exrx.net/index.html

[Lost Canadian]

For the last 4 months or so I've been incorporating/substituting kettlebell workouts with my regular lifting routine. Talk about hitting all those little stabilizer muscles. :Wow1: My core has never been stronger, and I find the kettlebells have really helped to improve my 'real strength,' as the exercises more closely resemble dynamic movements you'd use in the real world. I still squat, deadlift, bench etc, but I'm finding that more and more I'm moving away from the typical static excercises in favour of more dynamic lifting movements utilizing kettlebells.

[Co-opski]

1.5 inch Old Man Emu Heavys! Not a big fan of body lifts.



I joke sorry but had to play. :smiley_drive:

[Scott Brady]

Just wrapped the 5x5 program today. Moving the heavier weights with more core engagement was good for us. Incorporating more leg movements was also good, especially the squats and dead lifts.

I leave for the Mongolia trip in a few days, so I will be reverting to pushups and crunches and hopefully managing the diet. It would be great to come back leaner too.

[Flounder]

I leave for the Mongolia trip in a few days, so I will be reverting to pushups and crunches and hopefully managing the diet.I hear Mongolian sheep's eyeballs are good for recovery. :)

[chet]

I have been doing the bootcamp thing for a year. a month or so ago I switched to Crossfit and WOW. I feel way stronger and only doing it 3 times a week when I can. Nice not to be chained to a gym for a workout.

[Ed B]

Been doing the stronglifts program for a while. I think I am going to have to tweak it a bit as my knees are starting to complain about all the squatting.

[Uglyduck]

My dept. adopted CrossFit as our PT program and sent 5 of us to a local Level 1 cert class last October. We've seen remarkable improvement in all participants regardless of age or fitness level. Its fun (especially in a group setting) and the workouts are so varied that its nearly impossible to get bored. I didn't have the discipline to stick to a program before this for longer than 6 months, but the CrossFit WOD's have kept me interested and challenged thus far. I've learned a lot about myself mentally and physically and its paid off in both my professional and personal lives.

Scott, here are someTravel WOD's (http://www.highlandsfirecrossfit.com/travel_wods/) to torture yourself with.

[washington taco]

I lift full body (upper and lower with core work as well) two days a week. Ride road bike 25, 20, 35 miles three days a week and hike/ski in the Cascades one day a week. Rest day is usally the honey do list and can be a work out in its self! Beer is my down fall, but rest of diet is good sea food lean beef and chicken. Huge salid three days a week and a fruit smoothy after work outs.

[Hannibal USA]

My lifting routine is:

Day 1:

Bench Pyramid
10 x 185
8 x 195
6 x 205
4 x 215
2 x 225
2 x 225
4 x 215
6 x 205
8 x 195
10 (if I'm lucky) x 185

Rowing Pyramid
Same as above, except with cable row.

Shoulder Press with dumbells
10 x 60
10 x 55
10 x 50

Pull ups
3 sets to fatigue

Full body stretch

Day 2

Squat Pyramid
10 x 235
8 x 245
6 x 255
4 x 265
2 x 275
2 x 275
4 x 265
6 x 255
8 x 245
10 x 235
Puke
Full body stretch

Day 3
Repeat Day 1
Play kayak polo, carb up on beer

Day 4
Repeat Day 2

Day 5
play kayak polo, carb up on beer

Day 6
Rest

Day 7
Easy yoga

I'm LOVING "Buzzerk" for a pre-workout supplement, and "Rezzerect" for a post workout recovery. Highly recommend both.

[Scott Brady]

Gnarly squat effort Dan- Props

[gophere]

now I know its an infomercial but P90X is hard core. I only wanted to work out an hour a day and this thing hit it on the button

[Sangster]

I'm on week 11 of P90X. It's pretty intense and working wonders for me. After i'm finished i'm going to do it again but the Doubles version. Should be gloriously awful! :victory:

[gophere]

I'm on week 11 of P90X. It's pretty intense and working wonders for me. After i'm finished i'm going to do it again but the Doubles version. Should be gloriously awful! :victory:

instead of doubles they have a new one out called Insanity Workout. You will die...:)

[Spur]

When I'm traveling, I really love p90x. I have it ripped to hard drive on my netbook. Gives me no excuse for not working out.

At home I lift 5 days a week and do different types of cardio - cycling, running, rowing, and hiking.

My lifting routine changes every so often, but I'm a big believer in progression. I do two week "cycles" of 10 rep and 5 rep sets. I set a goal for the end of the two weeks and then work backwards, so every workout adds a little more weight.

My focus is on the big compound exercises with auxiliary exercises added in where appropriate

Day 1 - squat
Day 2 - bench
Day 3 - deadlift
Day 4 - standing overhead press
Day 5 - power clean

My physiology makes me well suited to deadlift and terrible at bench. Long arms and short legs. I like to set short term and long term goals. Right now, my main goal is to deadlift 500 lbs for my 33rd birthday which is 9 months away. I'm chipping away at it and I'm on track to meet my goal.

I wouldn't be able to do what I do without good instruction. I feel really lucky to have found an excellent trainer who is a competitive powerlifter with tons of knowledge. Form and technique is so important. I often cringe at what I see people doing in the gym.

I love lifting. It keeps me sane. I'm a grouchy SOB if I miss more than a few days. I only wish I had started sooner. I didn't get serious about until my late 20s.

[Scott Brady]

Well, traveling through the middle east and Asia was good for the waistline... Mostly because rich meals were scarce, so lots of little ones.

Lost 20 lbs!

[bwhite829]

i bounce back and forth between traditional 5x5 workouts trisetted and chad waterbury's principles of huge in a hurry.

a traditional 5x5 week is

day 1:

squats
overhead press
pullups

day 2:

deads
dips
rows

day 3:

squats
overhead press
pullups

I rest 30-45 secs between each set, and do them all supersetted together so a traditional 5x5 takes about 20 mins and get an intense cardio effect as well.

other than that i play ultimate frisbee, run, and bike whenever i can.

of course the combo of full time job, full time school, and newlywed obligations have curtailed my fitness goals over the past two yrs.