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My Workout Routine.....

MCA

Collectives
Dec 16, 2006
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#1
below i am going to highlight my favorite workout routines. Post your favorite workout tips too!
Please share your experience!

Lateral Clams: Lying on your side with your knees and ankles together, lift both ankles into the air. Open the top knee with the feet still together. Keep the heels together, both feet rotated into the air.

Reverse Butt Bridges: Lying on your back, knees bent with a weight across your hips, push your hips into the air and using the glutes, slowly lower back to the floor. Keep your knees in aligment with your hips and shoulders.

Pile squat with dumbbell: Stand in a squat position with your hands extended in front, holding at least a 10-pound dumbbell, and with your knees and toes turned out. Squat by lowering your butt into a second position ballet squat. Feel your leg and butt muscles as your lower yourself and use them to press through the hells and slowly return to a standing position.
 

323cheezy

The Louie Ambassador
Feb 15, 2010
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#2
I usually frequent the bally's but of late i been busy more often.. and am not really able to go more tha 3 times a week...

I find tht maintaing a active lifestyle is key.....
PLaying sports often, walking, bike riding, are all things that fill up my day...
And i avoid sitting for long periods, surfin the webs , and watching tv for more than 2 hr periods...

Overall im so lean n tall ,that i really have to go to the gym for strenght trainng to increase ....musle..
Muscle in turn is the best fat burner...

lll be in soon enff to try out some more meds...
:smoking_pipe:
 
Likes: MCA

MCA

Collectives
Dec 16, 2006
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#3
Ball Abs: Sit on the ball on top of a nonslip surface. Walk your feet away from you as you lie on the ball until the lower back is on the center of the ball. with your hands behind your neck, contract your abs and slide your ribs into your hips as you would in a sit-up. Press your lower back into the ball as you lower your shoulders parallel to the floor. If you feel descomfort in your back in this movement, lower your hips closer to the floor.
Working out in front of your tv and dvr is a great way to catch up on shows plus people are always buying exercise stuff that just collects dust. I'll go to eBay or Craigslist to find great deals on used equipment.
 

MCA

Collectives
Dec 16, 2006
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#4
Stretch
As we get older, our muscles stiffen and we lose range of motion. Bending and daily activities become harder.
A routine streching program feels good, relives pains, and legthens muscles, keeping them spry and youthful. In adition, stretching is believed to reduce the chance of injuries, as well as increase circulation and energy levels. Stretch daily if you can while you watching TV, sit at your desk, or prepare dinner..

 

bluntman

The Revolution will not be televised
Oct 6, 2006
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#5
I workout at home and love to do interval training.

One dumbbell routine i enjoy is this:

Single Arm dumbbell life (20x)

Bent over Dumbbell rows (20x)

Dumbbell pushups (20x)

Do this routine with 10 seconds rest in between each set and 1 minute rest at the end of all exercises. Repeat 3 times
 
Jan 29, 2007
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#6
Navy seal burpees, do a few hundred followed by fat sessions of wax.. quick demo...

http://www.youtube.com/watch?v=ev9NDhu4EJU
 

vinyl jones

The Freshmaker
Jul 19, 2005
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#7
Fucking Burpies! Those will DESTROY you every time, love those.

An addition, in my routine is the Hanging Knee Lift. It's my favorite!

Basically, grab a pullup bar like you are going to do a pullup. Then, keeping your 'momentum' controlled by doing these nice and slow, pull your knees up to your chest as close as you can without feeling back strain and such. Hold for a few seconds, slowly lower your legs so that now you are 'hanging' again from the pullup bar. That's 1 full rep. As a beginner start with your knees tucked so the leverage doesn't create too much resistance, then as you grow stronger you can start toying with extending your legs out as you do these...that makes it a LOT harder). Start slow with as many reps as you can do without injury.

These are REALLY hard at first. Once you work up to around 3 sets of 30 knee lifts, I add an extra layer. After each knee is lifted to my chest, I keep the knees lifted and then do a full pullup, then lower from the pullup, then lower the knees to a hanging position. Rinse and repeat (I usually do 3 sets of these, 45 second break between sets, and after about 2 months this got me to have Brad Pitt level abs...starting from a sizable beer belly).

Keep em coming Trackers! Health is most important! And always stretch (my stretch routine lasts about 20 minutes, no joke...followed by a hot tub soak but a nice hot shower will do it too if you don't have a hot tub around). There's also some scientific articles that show stretching is bad out there, but I don't buy that yet (I've also got permanent injuries that require stretching twice a day, so I'm biased on this issue).
 

Mike949

WT Advanced Member
Dec 29, 2009
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#9
I need to start working out more, for sure. I lost 45 pounds but I'm still overweight lol. Plus I'm sure my cholesterol and triglycerides are still high. I'm just too damn tired all the time...
 
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vinyl jones

The Freshmaker
Jul 19, 2005
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#11
I need to start working out more, for sure. I lost 45 pounds but I'm still overweight lol. Plus I'm sure my cholesterol and triglycerides are still high. I'm just too damn tired all the time...
I just read "I lost 45 pounds" Mike949. That alone, is a HUGE achievement. Have you tried B12 (it's in most quality multi-vites, but I also take a suppliment of pure B vitamins too)...it really helps with energy. I also find N02 (and Creatine...but some don't like Creatine) to boost my energy a LOT. Catch is, N02 only seems to effect me as I'm working out so you still have to get your butt down to the gym, but once you start working out you feel "the pump" almost immediately and you'll find N02 in every GNC/Health store everywhere (it does a whole bunch of great stuff, opens the blood vessels, increases blood flow, helps in post workout recovery...it's derived from the same component in Viagra that makes the ol' flag pole stand at attention; also check with your doctor if you have any circulatory issues as N02 increases vascular capacity in your circulatory system and could do weird things if you have heart issues or something similar).
 
Likes: badco
Dec 9, 2006
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#12
i stopped talking 1 pill-remeron-lost 30lbs -184 to 154pounds on a average body-my DR. split dose so i don't gain all water weight ,makes me look healthyer then i really am-imo :pass_joint:
 

Heidiiina

New Member
Jul 14, 2008
1,021
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#13
those gymnastics rings look fun!
im slowlyyy trying to build my muscle back up, any tips? Lost most of it when i was in the hospital a yr or so ago. exercising is difficult when i feel nauseous a lott, im going to try to get into walking and biking. Also staying hydrated is a major issue for me, i just cant remind myself to take a sip every so often. Plus the medicine I'm on makes me dehydrated so i have to be careful.

and badco i am so with you on that one. I would be skin & bones without remeron & cannabis. I have no idea how remeron makes me keep my weight stable cause I'm bad about drinking water.
 
Likes: badco
Dec 9, 2006
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#14
i really don't like it but i suppose any side affect is pale to what i was before taking them i take 1 15mg. had me on 30mg.a day-thanks for the support-i heard on news a couple months back and they are having good results for those who are addicted to speed? WT is so cool...i can't really excercise-before loseing my job.i would walk over 1 mile from bart to work and i really thought i was going to drop on mission st. in hayward-exhausted to say the least and all i got at work was you look good to me- ouch...lol
 

Mike949

WT Advanced Member
Dec 29, 2009
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#15
I just read "I lost 45 pounds" Mike949. That alone, is a HUGE achievement. Have you tried B12 (it's in most quality multi-vites, but I also take a suppliment of pure B vitamins too)...it really helps with energy. I also find N02 (and Creatine...but some don't like Creatine) to boost my energy a LOT. Catch is, N02 only seems to effect me as I'm working out so you still have to get your butt down to the gym, but once you start working out you feel "the pump" almost immediately and you'll find N02 in every GNC/Health store everywhere (it does a whole bunch of great stuff, opens the blood vessels, increases blood flow, helps in post workout recovery...it's derived from the same component in Viagra that makes the ol' flag pole stand at attention; also check with your doctor if you have any circulatory issues as N02 increases vascular capacity in your circulatory system and could do weird things if you have heart issues or something similar).
The B-12 I already get in the multi-vitamin I am taking. But I heard some people take it to the next level and actually inject themselves with B-12..I don't think I'm that bad..yet lol

N02? I'll have to look at that

I found this site that tells you all the essential nutrients you need, not only to be healthy but to ward off major diseases in the future. It also tells you which foods contain these nutrients so you can don't always have to resort to taking multi-vitamins

http://www.whfoods.com/nutrientstoc.php
 
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vinyl jones

The Freshmaker
Jul 19, 2005
391
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#17
I'm trying to incorporate ensure protein drink-because evthing i eat tastes like a paper bag...
Have you tried Muscle Milk Badco? I feel you on those ensure drinks, life savers for sure, but I just can't get past that taste, I probably could just try more flavors or something (can they make protein drinks taste any worse?)...but I eventually found something that I actually enjoy drinking that is similar to Ensure (it's really made for post workout recovery, but it's got a lot of good proteins and vit's n' minerals to help us out).

I have to supplement with some sort of drinkable form of vitamins and proteins and such also, I've tried so many, so so many...and so far Muscle Milk tastes the best. Hardly any bad taste at all, I actually crave them at night when I get the munchies before sleep. It's kind of on the spendy side when you buy the little "juice pack" style (reminds me of Capri Sun!) but they do sell higher volume stuff like actual powder in a bucket too, if you can operate and own a blender (not trying to jest, I've been in situations where I literally could not operate a blender myself...that's when I bought the "juice box" style).

Flavors...they even have rootbeer float (and it's deeeeeelicious).
 
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vinyl jones

The Freshmaker
Jul 19, 2005
391
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#18
The B-12 I already get in the multi-vitamin I am taking. But I heard some people take it to the next level and actually inject themselves with B-12..I don't think I'm that bad..yet lol

N02? I'll have to look at that

I found this site that tells you all the essential nutrients you need, not only to be healthy but to ward off major diseases in the future. It also tells you which foods contain these nutrients so you can don't always have to resort to taking multi-vitamins

http://www.whfoods.com/nutrientstoc.php
Mike949, thanks for that link brother. I'm gonna check that out tonight after I'm done with work, sounds like you've got a nice bucket of knowledge I might learn a few things from.

I have a doctor for a sister (talk about having to live up to your sibling's accomplishments...she's my older sister too...yikes), and she specializes in some 'clandestine' support for her friends. She actually will hook you up to an IV and let the B12 (amongst other stuff...she graduated with her Doctorate from Yale, so I have a hard time doubting her...and I've actually seen the positive results) drip right in. I've never tried, but some of our friends that have, actually said it was like rebooting your body/brain. I doubt it's that great, but that's what I've been told by a few folks.

And you bring up a really good point: so many of us are so busy treating our current conditions that we sometimes forget about how to keep ourselves healthy in the long run so we can see our grandchildren and watch our sons and daughters graduate through life's paces (or even just earn an extra few months, years, or even just a little more time on the life counter on this strange trip).

Definitely check out N02 (if you don't know about Creatine, it's worth a look too...it mostly helps your bodies' cells to absorb nutrients and water through the cell lining, it fills your muscles with the good recovery stuff much easier and faster than if you did not ingest Creatine before your workout, it'll make you appear a bit bloated after the workout because there's so much water and nutrient's flooding into your muscles to aid recovery...but again, you're a smart human, you know the deal...research, ask questions at your doc, etc.). It's been one of the best things I've ever introduced in my body. If you get to a point, after doing some homework, that you want to actually try some out...respond in this thread (or PM me) and I can help you choose which brand and such (with N02, a lot of companies mix it with all sorts of stuff like Creatine (which I adore, but some folks don't and for all I know it could be dangerous if you have certain conditions), basically you want a nice clean source of N02 without additives, and it's also important how it's actually made...you'll be looking for something that's easy to mix with water/juice and a product that has small granules, you should see a dust cloud when you dip into that jug of N02 to make your pre-workout drink).

Keep at it! You can do it, our minds are full of discoveries and powers just waiting to be discovered, and Weedtracker might just help you find a great plan that works for YOU!
 
Likes: Mike949

Heidiiina

New Member
Jul 14, 2008
1,021
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#19
Have you tried Muscle Milk Badco? I feel you on those ensure drinks, life savers for sure, but I just can't get past that taste, I probably could just try more flavors or something (can they make protein drinks taste any worse?)...but I eventually found something that I actually enjoy drinking that is similar to Ensure (it's really made for post workout recovery, but it's got a lot of good proteins and vit's n' minerals to help us out).

I have to supplement with some sort of drinkable form of vitamins and proteins and such also, I've tried so many, so so many...and so far Muscle Milk tastes the best. Hardly any bad taste at all, I actually crave them at night when I get the munchies before sleep. It's kind of on the spendy side when you buy the little "juice pack" style (reminds me of Capri Sun!) but they do sell higher volume stuff like actual powder in a bucket too, if you can operate and own a blender (not trying to jest, I've been in situations where I literally could not operate a blender myself...that's when I bought the "juice box" style).

Flavors...they even have rootbeer float (and it's deeeeeelicious).

great tips thanks! i might have to check out muscle milk again i must have tried the worst flavor cause it was awful!!

I bet you have have tried the dark chocolate ensure... but if you have not & have only tried the GROSS reg choc you should give the dark chocolate a try!
its the only flavor i can drink, granted i love dark chocolate but i crave them when i get the munchies too haha... so far Ralph's market has the best prices i've found. Where do you get yours? Costco doesnt carry dark chocolate to my knowledge, its hard to find sometimes since its a popular flavor.
 

vinyl jones

The Freshmaker
Jul 19, 2005
391
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#20
great tips thanks! i might have to check out muscle milk again i must have tried the worst flavor cause it was awful!!

I bet you have have tried the dark chocolate ensure... but if you have not & have only tried the GROSS reg choc you should give the dark chocolate a try!
its the only flavor i can drink, granted i love dark chocolate but i crave them when i get the munchies too haha... so far Ralph's market has the best prices i've found. Where do you get yours? Costco doesnt carry dark chocolate to my knowledge, its hard to find sometimes since its a popular flavor.
I've tried the regular chocolate, but not sure about dark choco...must give it a shot!

For Muscle Milk, I usually go to GNC. If you have the 'club card' thing that they offer, look on the shelves where they're selling stuff that's close to expiration, most of it's about a month or two away from expiring so it's still ok to ingest. Then you get a huge discount from the 'close to expiration" thing (really you'll finish it all waaaay before it expires), and you get a discount from the club card thing.

Other than GNC, I know my local Walgreens has it too but it's a bit spendy there.