General Workout Routines and Questions

  • Thread starter Der Alta
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I've bought a bike within the past few months. I use it for commuting and other things.

I'm able to ride fairly long distances in a short amount of time considering my weight. I'm I have a-lot of muscle but there are some bits I need to work on. I want to lose about 30lbs by the end of summer if possible.

Do you guys think it would be good for a 230 pound guy to ride for exercise?
8721357715_cef0395685_n.jpg

Just a picture of the road bike I currently have.
 
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I'm just about to start my first run for a long while in about 5 minutes. I'm gonna start off by doing a 1.5 mile run three times this week, and then gradually build up the distance every week or two.
 
MarinaDiamandis
Riding would be good for you because it means that you can avoid the impact problems that some big guys can get from running.
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I'm kind of like a hybrid honestly. I know how to run with the right form but I don't like running much, it's been a few months since I've done so.
 
phillkillv2
I'm kind of like a hybrid honestly. I know how to run with the right form but I don't like running much, it's been a few months since I've done so.
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Yeah, that's my fault for assuming that you were someone new to running.

I can't help you with not liking running, I didn't particularly enjoy it until I started putting my own twist on things.
 
I went for a run two days ago, then played football yesterday and both times I got a pain after about five/ten minutes around my Tibialis Anterior (shin). I think it was shin splints. Its odd as I play football every Wednesday and I've never had this problem before.
 
Ryanswannell
I went for a run two days ago, then played football yesterday and both times I got a pain after about five/ten minutes around my Tibialis Anterior (shin). I think it was shin splints. Its odd as I play football every Wednesday and I've never had this problem before.
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Football was on grass or astro surely? Hence it's relatively low impact compared to running on road surfaces. Do you have a decent set of running trainers? Try shortening your stride and landing more on your toes.
 
ExigeEvan
Football was on grass or astro surely? Hence it's relatively low impact compared to running on road surfaces. Do you have a decent set of running trainers? Try shortening your stride and landing more on your toes.
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Yeah, I think the pain I got during football was a result of the running I did the day before, so my legs had most likely not recovered fully. When I went for a run the ground was quite firm as I was running on worn down footpaths in the countryside. It was my first "run" for well over a year so I suppose it was inevitable I would get some sort of pain in my legs.
 
Hi guys, I want to build up my pec muscles, but im not in the position to be able to get a gym membership, so are there any home routines that I can use to do this?

At the moment I am doing push ups but I'm not sure if this is correct.
Cheers.
 
Can someone recommend stretches for upper body workout? I want to do a workout every other day but it seems like I never stretch right and end up waiting 3-4 days for it to heal...
 
Gdog96
Hi guys, I want to build up my pec muscles, but im not in the position to be able to get a gym membership, so are there any home routines that I can use to do this?

At the moment I am doing push ups but I'm not sure if this is correct.
Cheers.
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There's loads of variations on press ups. Mostly to do with hand position, but also explosive movements like hand claps and raising your feet higher. Also leaning on one hand more than the other.

If you really want to put it, you can buy hand rollers that allow you to do a sort of flye. Tough stuff.
 
R1600Turbo
Can someone recommend stretches for upper body workout? I want to do a workout every other day but it seems like I never stretch right and end up waiting 3-4 days for it to heal...
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Buy one of those elastic bands and find something solid to hook up to. You can get all kinds of shoulder stretches and etc with some creative contortions around the band.

All+Bands.jpg


(careful... the green one and up are freaking monster bands. You'll struggle to stretch 'em.)



Just work out even if it's sore. You probably won't be able to do much, but go lighter and go through it.
 
Omnis
Just work out even if it's sore. You probably won't be able to do much, but go lighter and go through it.
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I've had problems with soreness too, it won't do any damage if I work through it? I've tried before and it feels like I'm ripping the muscle in half.
 
I was hoping Der Alta would have popped his head in again.

He just had a power lifting meet this past weekend I think and did very well for himself. If you see him around, be sure to give him a high five!
 
Pako
I was hoping Der Alta would have popped his head in again.

He just had a power lifting meet this past weekend I think and did very well for himself. If you see him around, be sure to give him a high five!
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I still think you should post your recent pic in this thread. Truly motivating gains after all your years of hard work. 👍
 
Pagey279
I've had problems with soreness too, it won't do any damage if I work through it? I've tried before and it feels like I'm ripping the muscle in half.
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Well to answer my own question, I spoke to a gym instructor person today in search of answers. She said it won't do any harm at all as long as the soreness isn't from an injury, according to her it's basically a build up of lactic acid in the muscle. Working out (not as intensely as before) will help shift the acid and ease the ache.
 
Hey guys so a year ago I was about 235 pounds! I decided to change my life over the winter and worked out and got down to about 195. I've been being less strict and trying to enjoy myself some but I'm back to about 207 or 208. I know this time around I can lose the weight and I know how to do it. But it'll be nice to have some people to talk to about it! By the way I'm 5'9 so really just over 200 doesn't look bad on me it's just a personal thing. I'd like to weigh 180-190.
 
dcgc5
Hey guys so a year ago I was about 235 pounds! I decided to change my life over the winter and worked out and got down to about 195. I've been being less strict and trying to enjoy myself some but I'm back to about 207 or 208. I know this time around I can lose the weight and I know how to do it. But it'll be nice to have some people to talk to about it! By the way I'm 5'9 so really just over 200 doesn't look bad on me it's just a personal thing. I'd like to weigh 180-190.
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Sounds like your physique is like mine. You weighed the same amount as me when you started and you're about an inch taller than me. 195 is my long term target. If only the people I live with weren't such junk food addicts... They need to keep it away. Sounds like you're doing good, although the winter might be a struggle for me since I base my exercise off of biking. What did you do to come down to 195?
 
phillkillv2
Sounds like your physique is like mine. You weighed the same amount as me when you started and you're about an inch taller than me. 195 is my long term target. If only the people I live with weren't such junk food addicts... They need to keep it away. Sounds like you're doing good, although the winter might be a struggle for me since I base my exercise off of biking. What did you do to come down to 195?
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Basically to get to 195 I did a 5 day a week work out cycle.

Mon-Wed-Friday I ran/jogged/walked about 2-4 miles in the morning or after noon. Followed by a quick work out with resistance bands that you can find at pretty much any Athletic store you're from the US so even Walmart will do. I did a few work outs I found online I don't know there names but you can look for a quick guide online and find about 3 or 4 work outs for your arms chest and back.

Tue-Thursday I did push ups sit ups crunches and I did sprint training. I would run 40 yard dashes walk back to where I started run it again...normally 3-4 times to start then 5-6 times after I did it for a while. I started at 3 sets of 10 push ups and was up to about 5 sets of 17-18 push ups. Crunches I would do a lump sum of 100 until I could do it easily then I went up to 150.

Diet wise I just did your typical diet. 3 meals of 400 cals and 2 snacks of 100 cals. I drank nothing but water 6 days a week and rewarded myself on Sunday with a glass of tea or soda with supper. Thats pretty much it!
 
I've started doing iron yoga. Best routine I've ever done. Every muscle is stronger. Balance is better, endurance has improved, flexibility is through the roof.
 
Whats your opinion on triceps workouts?

I'm doing mostly skull crushers with drop sets but I'm trying to mix it with a new triceps exercise because I've reached a plateau. Today I tried weighted dips on my weight bench (Body weight 205lbs/94kg, extra weights 100 lbs/45Kg, 15-12 reps), it felt great because I could use a lot of weight and it also worked the chest, though it hurts in my shoulders, my trapezius muscles go so far up the sides of my neck that I'm nearly choking and it makes my wrist hurt.

I also tried triceps kickbacks with a dumbbell, strange exercise because the weight is absolutely tiny compared to what I lift when doing scull crushers and dips. With just 35 lbs/ 15kg I doubt its an effective exercise! Got a great pump though.
 
Michael88
Whats your opinion on triceps workouts?

I'm doing mostly skull crushers with drop sets but I'm trying to mix it with a new triceps exercise because I've reached a plateau. Today I tried weighted dips on my weight bench (Body weight 205lbs/94kg, extra weights 100 lbs/45Kg, 15-12 reps), it felt great because I could use a lot of weight and it also worked the chest, though it hurts in my shoulders, my trapezius muscles go so far up the sides of my neck that I'm nearly choking and it makes my wrist hurt.

I also tried triceps kickbacks with a dumbbell, strange exercise because the weight is absolutely tiny compared to what I lift when doing scull crushers and dips. With just 35 lbs/ 15kg I doubt its an effective exercise! Got a great pump though.
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Definitely shouldn't be hurting lol. I think you are going down too far on the dips. Just need until your upper arm is parallel to the ground. Also close grip bench is great for triceps. You can use lots of weight too.
 
Also close grip bench is great for triceps. You can use lots of weight too.
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Not without a spotter, I work out at home and there is nobody that could help me. :scared: (Thats why I use only dumbbells for bench pressing)
Just need until your upper arm is parallel to the ground.
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Well, thats the next problem, I can't go so low that my upper arms are parallel to the floor, which means a 90 degree angle. When lowering my body my arms lock up at about 80 degrees, shoulders can't bend any further.
 

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