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Health & Fitness Talk to fellow members about getting in shape, to diets, to supplements and what does and doesn't work.

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post #1 of 36 (permalink) Old 05-25-2005, 01:20 PM Thread Starter
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Who here lifts weights? Where do you go and what's your split?

I lift at the World Gym downtown.

Monday - Chest
Tuesday - Back
Wednesday - Shoulders
Thursday - Legs
Friday - Arms (haven't done arms in months!)
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post #2 of 36 (permalink) Old 05-25-2005, 01:33 PM
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post #3 of 36 (permalink) Old 05-25-2005, 01:36 PM
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Quote:
Originally Posted by half-fastracing
Who here lifts weights? Where do you go and what's your split?

I lift at the World Gym downtown.

Monday - Chest
Tuesday - Back
Wednesday - Shoulders
Thursday - Legs
Friday - Arms (haven't done arms in months!)

when i'm not slacking like I have been for a loooong as time....

workout at heathtrack in glen ellyn.

3 day split

1. back/bis
2. chest/tris
3. legs/shoulders

i dont assign them days of the week because its too easy to get off schedule then. Just 1-2-3, repeat.

Chris
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post #4 of 36 (permalink) Old 05-25-2005, 01:54 PM
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I lift weights, but I don't target muscle groups as specifically as you do. I have different goals than most people, so my workouts reflect what I need my body to be able to do. I work out at home and at the Union Station Metroplex. My workouts go like this:

1. aerobic (running 6 miles or so, stairmaster with boots on for 1 hour)
2. upper body (arms, chest, shoulders, back), with a 2.5 mile warm-up run
3. lower body/core (abs, hip flexors, balance), with a 2.5 mile warm-up run
4. long aerobic (hiking 7-12 miles with a 45-55lb backpack)

I don't assign days, either. I just alternate muscle workout days with aerobic workout days.

Never a bad time to climb... unless the weather is really horrible, and then you climb inside!

I bleed GREEN
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post #5 of 36 (permalink) Old 05-25-2005, 02:07 PM
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Quote:
Originally Posted by Vcook
3 day split

1. back/bis
2. chest/tris
3. legs/shoulders

i dont assign them days of the week because its too easy to get off schedule then. Just 1-2-3, repeat.
+1 - slacking = Sexyman. I workout at Bally's.

LOGAN SQUARE HUH? We be neighbors.
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post #6 of 36 (permalink) Old 05-25-2005, 02:22 PM Thread Starter
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I stay consistent thanks to a lifting partner. When I am feeling lazy, he tells me too bad and we workout. It may not be as intense as I would like...but better than if he didn't force me to come in.

GasGuzzler - I'd like to meet up and see your bike then. Ever go to El Cid for Margaritas? The g/f and I are going this Friday. Good stuff.

Chills - I work across the street from Union Station...I pass the Multiplex everyday. Great facility...but I was too poor to join there. Your workout is more complete than mine. I'm just in there for vanity...I'm actually in pretty bad shape!
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post #7 of 36 (permalink) Old 05-25-2005, 02:25 PM
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Quote:
3 day split

1. back/bis
2. chest/tris
3. legs/shoulders
This was my routine for years....its tough to keep if you have a partner because if one person misses a day it screws up the schedule.

For the last 2 weeks we've been doing a 3 day (M-W-F) a week morning workout. We hit every muscle group with 1-2 different exercises and limit each exxecrise to 2 sets. First set is a light-medium weight warmup of at least 12 reps. Second set is a heavier set of 8. Large muscle groups get 2 exercises. We do legs on the weekend.

Ex...this morning...

2 sets of hammer stength chest
2 sets of cable cross overs

2 sets of preacher curls

2 sets of lat pulldowns
2 sets of lower back extensions

2 sets of military presses
2 sets of shrugs

On Friday, we'll use a different but similiar exercise for each muscle group.

Its been working real well so far for us.
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post #8 of 36 (permalink) Old 05-25-2005, 02:31 PM
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Quote:
Originally Posted by half-fastracing
GasGuzzler - I'd like to meet up and see your bike then. Ever go to El Cid for Margaritas? The g/f and I are going this Friday. Good stuff.
I'll be wrenchin a little today before headin down to Strats, why don't you ride down with us tonight. I live a half-block from the Gap on Kimbell/Milw. come check out the bike if ya like. El cid huh? My pops used to take me there for tacos when I was a kid, I'll check with the wife and see what the plans are.
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post #9 of 36 (permalink) Old 05-25-2005, 02:33 PM
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I workout at Powerhouse in Lombard, which is now called X Sport Fitness. Been working out there since junior year of high school. My workout routine changes too much for me to want to post it up haha

2003 GSXR 750
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post #10 of 36 (permalink) Old 05-25-2005, 02:40 PM
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Quote:
Originally Posted by XxTelefonicaxX
I workout at Powerhouse in Lombard, which is now called X Sport Fitness. Been working out there since junior year of high school. My workout routine changes too much for me to want to post it up haha
haha! i was an early bird joiner there when they opened. worked out there for about 3 years. edit: kruz used to work out there too.

Chris

Last edited by Vcook; 05-25-2005 at 02:46 PM.
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post #11 of 36 (permalink) Old 05-25-2005, 02:46 PM
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I was #43 at Powerhouse. It was great for about a year. Then is just went to crap.

How are the swimming pool and basketball courts coming they promised 5 years ago?
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post #12 of 36 (permalink) Old 05-25-2005, 02:55 PM
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Quote:
Originally Posted by Kruz
I was #43 at Powerhouse. It was great for about a year. Then is just went to crap.

How are the swimming pool and basketball courts coming they promised 5 years ago?
haha, dont forget the climbing wall!

Chris
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post #13 of 36 (permalink) Old 05-25-2005, 03:01 PM Thread Starter
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Do you find lifting helps you control the bike better? Or do you just end up fighting it more than you have to trying to "muscle" it?

I know height/weight are useless without body-fat percentage...but what are you guys hitting the stats with?

5'10" - 180lbs
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post #14 of 36 (permalink) Old 05-25-2005, 03:04 PM
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Quote:
Originally Posted by half-fastracing
Do you find lifting helps you control the bike better? Or do you just end up fighting it more than you have to trying to "muscle" it?

I know height/weight are useless without body-fat percentage...but what are you guys hitting the stats with?

5'10" - 180lbs
6'3" - 215ish

When I'm in good shape I'm more nimble on the bike and I can control the bike slightly better, or at least with less effort.

Chris
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post #15 of 36 (permalink) Old 05-25-2005, 03:08 PM
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5'2 233lbs and I do curls for the girls 7 days a week.
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post #16 of 36 (permalink) Old 05-25-2005, 03:17 PM
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5'2 233lbs and I do curls for the girls 7 days a week.

LOL you little plup fuck!
post #17 of 36 (permalink) Old 05-25-2005, 03:28 PM
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Quote:
Originally Posted by Vcook
6'3" - 215ish

When I'm in good shape I'm more nimble on the bike and I can control the bike slightly better, or at least with less effort.
You look thinner in your picture, body hair must be heavy.

6'1 3/4 215

Riding takes a toll on the body, endurance and strength are needed. Specially the torso, my motivation for sit-ups are the memorys of a sore back after riding.
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post #18 of 36 (permalink) Old 05-25-2005, 03:34 PM
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Bally's 10 mins. from home.

Mon.- bi's /tri's
Wed.- Chest
Thurs- bi's tri's
Sat.- Back
Sun.- chest/legs

Under200
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post #19 of 36 (permalink) Old 05-25-2005, 03:34 PM
 
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Central Park Athletic Club
Lisle.

All muscle groups as fast as I can after running a few miles on treadmill.
Excercise, no matter how you do it, improves every thing you do. except spelling.
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post #20 of 36 (permalink) Old 05-25-2005, 03:50 PM Thread Starter
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under200 - you must have some thick arms working them out twice a week! I think the ladies like thick arms...if they care at all! -->Most I've come into contact with yawn when I talk about lifting/working out<--
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post #21 of 36 (permalink) Old 05-25-2005, 04:02 PM
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Quote:
Originally Posted by gasguzzler
Riding takes a toll on the body, endurance and strength are needed. Specially the torso, my motivation for sit-ups are the memorys of a sore back after riding.
Legs too. my legs were dead after about 3 sessions at my 1st trackday.

given that, I still don't lift legs enough

my split:
chest/tris/shoulders
back/bis
legs

6'1" , bout 220 on a good day
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post #22 of 36 (permalink) Old 05-25-2005, 04:17 PM Thread Starter
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I notice a lot of chest/tris and back/bis combinations...I used to do this and it's very effective. Hitting the bigger muscle group(back for example) warms up and starts to exhaust the biceps. Then you can finish them off with a few sets at the end of the workout.

The only reason I don't do that anymore is my energy levels by the end. Recently we hit back/chest so hard, I have nothing usefull by the end for bi/tris.

Ahh it's good to chat with some muscleheads.
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post #23 of 36 (permalink) Old 05-25-2005, 04:36 PM
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back and bi's and chest and tri's are not optimal. If you want to combine them you shoudl switch them and do chest and bi's and back and tri's. That way you can hit both equally as hard.

I work out at X-sport off Dundee in Arlington Heights.

Mon chest and calves
tues traps and back
wed off
thurs shoulders and abs
fri legs
sat arms
sun off

6'1'' 213lbs

------------------------------------------------
-Heesh

I can't wait for the summer...
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post #24 of 36 (permalink) Old 05-25-2005, 07:11 PM
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Quote:
Originally Posted by half-fastracing
Chills - I work across the street from Union Station...I pass the Multiplex everyday. Great facility...but I was too poor to join there. Your workout is more complete than mine. I'm just in there for vanity...I'm actually in pretty bad shape!

Yeah, I work in the Illini building, right across the river from the Metroplex. Which building do you work in?


As for stats:

5'8"
173 lbs
15% body fat


I workout so that I can handle the bike better, but my main goal is to help me backpacking. I just got back from 4 days of backpacking at Isle Royale. I went over 31 miles, most of it carrying a 55lb backpack over some rugged terrain.

Never a bad time to climb... unless the weather is really horrible, and then you climb inside!

I bleed GREEN
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post #25 of 36 (permalink) Old 05-26-2005, 09:02 AM
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Quote:
Originally Posted by heshamnaim
back and bi's and chest and tri's are not optimal. If you want to combine them you shoudl switch them and do chest and bi's and back and tri's. That way you can hit both equally as hard.
depends on how fast you recover...

it's pretty much impossible to work chest without working tris, same with back and bis. IE, flat bench work mainly chest, but also tris and shoulders.

so if you do chest on one day, and tris on another, you've essentially worked tris twice, which could be less than optimal depending on how hard you lift, and how fast you recover.
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post #26 of 36 (permalink) Old 05-26-2005, 09:09 AM
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Quote:
Originally Posted by Redduck21
depends on how fast you recover...

it's pretty much impossible to work chest without working tris, same with back and bis. IE, flat bench work mainly chest, but also tris and shoulders.

so if you do chest on one day, and tris on another, you've essentially worked tris twice, which could be less than optimal depending on how hard you lift, and how fast you recover.
EXACTLY. +1

Chris
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post #27 of 36 (permalink) Old 05-26-2005, 09:44 AM
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Quote:
Originally Posted by Redduck21
depends on how fast you recover...

it's pretty much impossible to work chest without working tris, same with back and bis. IE, flat bench work mainly chest, but also tris and shoulders.

so if you do chest on one day, and tris on another, you've essentially worked tris twice, which could be less than optimal depending on how hard you lift, and how fast you recover.

true spacing makes a big difference. The problem is when you combine the two your not working the muscles as hard as you normally would if you were fresh and just working one of the muscles.

------------------------------------------------
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post #28 of 36 (permalink) Old 05-26-2005, 11:16 AM
freaking newbies, man there slow, ha ha ha
 
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I started back up 2 weeks ago after stopping almost a year ago....god do I hate lifting.
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post #29 of 36 (permalink) Old 05-28-2005, 02:35 PM
 
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Stats: 6', 210-220 depending on how I am eating.
Have equipment at home, used to work out at Powerhouse also.
Training split:
Monday: Legs
Tuesday: Chest
Wednesday: Arms
Thursday: Back
Friday: Shoulders
Abs: Tuesday - Friday
I have a powerlift freeweight leverage system (courtesy of Fitness Factory Outlet) and also a Golds gym half cage and over seven (700) pounds of steel.
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post #30 of 36 (permalink) Old 05-28-2005, 03:14 PM
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Quote:
Originally Posted by heshamnaim
true spacing makes a big difference. The problem is when you combine the two your not working the muscles as hard as you normally would if you were fresh and just working one of the muscles.

Heshamnaim has got it right ladies...


5'8" 200lbs (of nothing but fat ass)
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