Gym and fitness (41 Viewers)
- Thread starter HelterSkelter
- Start date
I am back to eating asphalt and ruining rubber. On Thursday I did my first run since 25th of August, it felt good but I am still feeling stiff feet in the morning but it didn't stop me from taking the running stroller with the big boy for a spin. Both runs were somehow short according my standards around 6 km but damn it felt great.
Today I complete my day by going to the gym in a couple of hours, some weights would do me good to finalize this weekend. I will do half an hour core exercises afterwards.
Today I complete my day by going to the gym in a couple of hours, some weights would do me good to finalize this weekend. I will do half an hour core exercises afterwards.
After about a year of trying I finally reached my goal: running 3km. For the longest time I was doing it completely wrong, I was wearing myself out on too high a tempo. I also didn't push myself enough, fearing my knees couldn't handle it after the problems I had with them last year. But I feel rehabilitated now. 
arty:
arty:
Yes can be very effective. I do weight circuits (if I want to lean up without losing too much muscle) usually consisting of 3 exercises each circuit and I do each circuit 3 times. A proper session would consist of about 4 circuits and takes about 45 minutes to finish. This sort of routine is often referred to as a carb depleting workout.
- Lighter weight (around 12-15 rep failure)
- Higher repetition
- no rest periods between the 3 exercises/2 minute rest period between each circuit
- Mainly include compound exercises in your routine (ones that use more than one muscle group): pull ups, squats, bench press etc.
A common routine would be:
circuit 1) bench press, squats, bicep curls
circuit 2) pull ups, lunges, tricep extensions
circuit 3) chest flys, military press, stiff legged deadlifts
circuit 4) dips, rows, lateral raises, jump squats.
Notice each circuit has at least one compound exercise and that exercises using the same muscle group are separated throughout the routine allowing them to rest. Also this routine covers most muscle groups and the most stimulating ones to exercise. I do this usually in conjunction with a lot of running when I'm trying to shed the gut.
- Lighter weight (around 12-15 rep failure)
- Higher repetition
- no rest periods between the 3 exercises/2 minute rest period between each circuit
- Mainly include compound exercises in your routine (ones that use more than one muscle group): pull ups, squats, bench press etc.
A common routine would be:
circuit 1) bench press, squats, bicep curls
circuit 2) pull ups, lunges, tricep extensions
circuit 3) chest flys, military press, stiff legged deadlifts
circuit 4) dips, rows, lateral raises, jump squats.
Notice each circuit has at least one compound exercise and that exercises using the same muscle group are separated throughout the routine allowing them to rest. Also this routine covers most muscle groups and the most stimulating ones to exercise. I do this usually in conjunction with a lot of running when I'm trying to shed the gut.