ePlaya Fitness Club

[Savannah]

No Rammstein?

I do sometimes run to Rammstein, but not today . . .

[tatonka]

[Drucifer303]

Been hitting the gym 4 days a week since January. Now up to 5.

Pretty awesome lifting plan from http://www.strstd.com/ these guys. That 5/3/1 plan they use is amazing. I have added 70lbs to my deadlift in less than 3 months. Equal gains on my other lifts. On course to pass my previous personal bests by the summer.

Also doing cardio, a straight up HIIT routine, sprint 25 seconds, 2 min active rest. Going to be aiming for 15 min at a 3:1 ratio rest to sprint by the summer.

Warm up 10 min of the rowing machine, aiming for 2400m, then the weights, then HIIT. Feels great

[haolegolucky]

^^^^^^

Not a bad plan. I follow the "Starting Strength" program by Mark Rippetoe. My girl plays on a defensive line for a woman's football team. She is 5'3" and wanted to get bigger and stronger. Five main lifts...bench, deadlift, back squat, military press and power cleans.

Its awesome. Both of our gains have been great! Powerlifting with your partner=sexy!

"Oh Sunshine, let me spot ya when you're back squatting..."

[theCryptofishist]

Just in from my walk. That last part of the steep hill is getting less difficult.

[lucky420]

YaY fishy!!

My daughter has signed up for Color Me Rad 5k here in Reno in September. I'm going to sign up next paycheck. She will whip my ass into better shape...our team name is STINK BOMBS!

[Drucifer303]

^^^^^^

Not a bad plan. I follow the "Starting Strength" program by Mark Rippetoe. My girl plays on a defensive line for a woman's football team. She is 5'3" and wanted to get bigger and stronger. Five main lifts...bench, deadlift, back squat, military press and power cleans.

Its awesome. Both of our gains have been great! Powerlifting with your partner=sexy!

"Oh Sunshine, let me spot ya when you're back squatting..."

i did starting strength for about a year. also a wicked program. i also got good results from madcow's 5x5. so far though, the 5/3/1 is working way better than anything else.

[tatonka]

[mikgus]

Did at gastric bypass 2½ years ago and will go to burning man this year as some sort of reward/goal.

My workout at the moment

Monday: Strength with my PT
Tuesday: cardio, exercise bike until the last snow disappears then running.
Wednesday: Rest
Thursday: Strength with my PT
Friday: Rest
Saturday: Strength with machines (Milon)
Sunday: cardio, exercise bike until the last snow disappears then running.

and...
between 1 and 2 hours of walking five or six times a week.
On orders from my shrink to get over my depression and get in touch with my feelings

Last summer and two years earlier

[Savannah]

Well done!

[unjonharley]

good to see so little of you...

See ya on the playa

[AbundantChoice]

Mikgus, that is amazing.

Now that my MBA class is over and i'm back to teaching only undergrads, I can ramp my fitness schedule back up again. It's probably a bit over the top at the moment, but i'm currently digging it:

Mon: strentgh/condition circuit w/ my PT
Tues: spinning class
Wed: 1/2 circuit on my own w/ short bike cardio (basically a rest day)
Thurs: spinning class
Fri: strength/condition circuit w/ my PT
Sat or Sun (1 or the other): spinning class

The circuit is actually super simple. 20 right-leg step ups on a 20" box, 20 left-leg step ups on the same, 20 standing rows on resistance bands, 20 chest presses on the same, 1 minute rest, 20 squats, 20 overhead presses with dumbells, 1 minute rest. Repeat circuit 3X. with warmup and cooldown stretching it takes about 45 minutes. Reps stay the same, weight & resistance goes up every time the third circuit is doable to 20 reps (which has happened twice so far). Trainer is great for correcting sloppy form, especially on the 3rd circuit when you're getting tired.

I also really, *really* like Spinning classes for some strange reason. I do alot of biking outside, but spinning is nothing like it. Maybe there's something to the whole "just shut down the brain and follow the class leader's instructions for an hour" thing that works for me, and lets me really focus on my form and heartrate. It helps that the studio has a massive parabolic video wall that shows bike race footage and tours. I also think spinning is *great* for people just getting into group exercise classes because you can really tailor it to your personal level, and it won't be obvious that you might not be going exactly as hard as the class leader. When they say to add a gear (i.e. add resistance), you can add a bunch or a little, it's up to you; so you can always be working at a good challenging level for yourself without worrying that you're sticking out like a sore thumb like you might in Zumba or Aerobics or something. The bikes can pick up your heart-rate sensor too, so you don't even need to check your wrist to see where you're at. Heck, one of the spinning classes I take actually puts everyone's target heartrates and percentages of max up on the big screen, and it's all about training at specific heartrate percentages (not a competition).

[tatonka]

dont work to hard tho

[Drucifer303]

Did at gastric bypass 2½ years ago and will go to burning man this year as some sort of reward/goal.

My workout at the moment

Monday: Strength with my PT
Tuesday: cardio, exercise bike until the last snow disappears then running.
Wednesday: Rest
Thursday: Strength with my PT
Friday: Rest
Saturday: Strength with machines (Milon)
Sunday: cardio, exercise bike until the last snow disappears then running.

and...
between 1 and 2 hours of walking five or six times a week.
On orders from my shrink to get over my depression and get in touch with my feelings

Last summer and two years earlier

dude that is awesome