Fighting Fit

Discussion in 'The Club House' started by improvised_prepper, Jun 11, 2013.

  1. improvised_prepper

    improvised_prepper New Member

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    What kind of workout routines do you use to keep your strength and flexibility up? Any diet tips you've discovered? What about lifts that you think are a necessity in a complete workout? There seems to be a lot of military guys, past and present, on here and your input would be greatly appreciated!
     
  2. SSGN_Doc

    SSGN_Doc Well-Known Member

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    First rule if zombie land: Cardio, cardio, cardio.

    Watch carbs. Try to keep intake to less than 40 grams per day when trying to lose weight.

    Core strengthening exercises. Planks, push-ups (multiple styles), Russian twists, 8 count body builders, mountain climbers, crunches, sit-ups, leg lifts, squats, lunges, step ups, with 15-30 minutes of cardio before and after. You can add weights in there with some of these exercises, or mix in curls, presses, etc.
     

  3. FL-panhandle

    FL-panhandle New Member

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    My big thing i'm trying to work on is Drink More Water. Trying to cut back on tea, almost eliminated cokes, not giving up coffee and I'll drink a low carb beer every once in a while.
    I really don't like plain water so I've been using those flavor packets but.......u have watch those as well for High Fructose Corn syrup

    I've joined a gym. I agree with Doc. Cardio, cardio, Cardio. At least 30 min a day
     
    Last edited: Jun 11, 2013
  4. TruggieTex

    TruggieTex New Member

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    I walk, not run, 3 miles each morning....

    Drink lots of water and eat very little beef...

    Consciously avoid stress wherever possible and relieve it when it's not....:)
     
  5. improvised_prepper

    improvised_prepper New Member

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    I'm actually eating trying to bulk up so carbs are my best friend lately :) I do need to work on the cardio though, but I'm hesitant since I'm trying to bulk. Once I hit 170 I'll throw in cardio, swimming and watch the carbs.

    Nothing wrong with a beer now and then ;) have you looked at the water flavorings made with stevia? They're supposedly better for you than than the artificial stuff and still low calories. Nowadays EVERYTHING is processed and has high fructose corn syrup.

    Good for you managing stress, it plays a lot bigger part in your overall health than most would like to admit.
     
  6. SSGN_Doc

    SSGN_Doc Well-Known Member

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    Carbs don't give you the kind of bulk you want.

    300 workout, Spartacus workout, Insanity, will give you lean muscle mass, but not a lot of bulk. Depends on if you just want to be big, or have a lot of high speed, and endurance strength. If you just want size, then cardio isn't a priority, protein and pushing a lot of weight is what you need.
     
  7. Dearhunter

    Dearhunter Supporting Member Supporter

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    While in the Navy I would Swim, swim and swim, then swin some more. It covers all the excersise you will need. Aboard ship, I worked out with free weights for all parts of the body.
     
  8. ShagNasty1001

    ShagNasty1001 New Member

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    Here's my workout and I drink a protein shake every morning of workout days and twice on rest. I too am trying to bulk up and have gained about 15 pounds in a little over 2 months and that's with slacking off some for a couple weeks

    Saturday- Chest/Tri
    ------------Chest-----------
    Exercise Sets Reps
    Bench Press 5 Rest-pause 45 Seconds
    Pec Dec 2-3 Slow 4-6 Cadence
    Incline Dumbbell Bench Press 5 Rest-pause 45 Seconds
    Cable Crossovers
    -----------Triceps----------
    Exercise Sets Reps
    Close Grip Bench Press 5 8
    Close Grip Bench Press 1 20
    EZ Bar, Lying Tricep Extension 5 8
    EZ Bar, Lying Tricep Extension 1 20
    Tricep Pushdown, (hands 8-10" apart) 5 8
    Tricep Pushdown, (hands 8-10" apart)

    Sunday- Shoulders
    -----------Shoulders-----------
    Exercise Sets Reps
    Military Press 3 8
    Seated Dumbbell Press 3 10
    Seated Dumbbell Lateral Raise (standing shown) 3 12
    Dumbbell Reverse Fly 3 12
    Traps
    Exercise Sets Reps
    Dumbbell Shrug 3 8
    Smith Machine Upright Row 3 12
    Week 2 - Traps Shock Week
    Traps
    Exercise Sets Reps
    Upright Row/Barbell Shrug Superset (see notes) 4 8/MAX
    Shoulders
    Exercise Sets Reps
    Arnold Press 3 8
    Cable Front Raise 3 12
    One Arm Cable Lateral Raise 3 12
    Dumbbell Reverse Fly 3 12
    Week 3 - Shoulders Shock Week
    Shoulders
    Exercise Sets Reps
    Dumbbell Press/Barbell Front Raise superset 4 8/12
    Dumbbell Lateral Raise Drop Set 4 Max
    Dumbbell Reverse Fly Drop Set 4 Max
    Traps
    Exercise Sets Reps
    Barbell Shrug 3 12
    Cable Upright Row

    Monday-Back/Biceps
    Week 1 - Heavy Week
    Week 2 - Light Week
    Week 3 - Moderate Week
    -----Muscular Back Rotation-----
    Week 1 - Heavy
    Exercise Sets Reps
    Deadlift 3 3
    Wide Grip Weighted Pull Ups 3 8
    Barbell Rows 5 5
    Dumbbell Shrugs 3 10
    Muscular Back Rotation
    ---Week 2 - Light
    Exercise Sets Reps
    Rack Pull - Above the Knee 3 8
    Lat Pull Down 3 12-15
    One Arm Dumbbell Row 3 15
    Smith Machine Shrug 5 20
    Muscular Back Rotation
    ----Week 3 - Moderate
    Exercise Sets Reps
    Rack Pull - Below the Knee 3 5
    Chin Ups 3 10
    Seated Cable Row 5 10
    Barbell Shrug 3 12-15
    ------------ Biceps-------------
    Exercise Sets Reps
    Barbell Curl 5 8
    Barbell Curl 1 20
    Incline Dumbbell Curl (bench 30-40 degrees) 5 8
    Incline Dumbbell Curl (bench 30-40 degrees) 1 20

    Tuesday- Rest

    Wednesday- Legs
    -------------Legs------------
    Exercise Sets Reps
    Leg press 3 15-12-10
    Leg extension 2 10
    Leg curl 2 10
    Seated calf raise

    Thursday- Rest

    Friday- Rest

    ------Core Strength Workout-------
    Perform 2x Each Week
    Exercise Sets Reps
    Plank with Feet On Bench 3-4 60 Seconds
    Hyperextension 3-4 12-15
    Dumbbell Side Bends 3-4 12-15
    Sit Ups 3-4 60 Seconds - AMAP
    Flutterkick 3-4 60 Seconds - AMAP
     
  9. hairbear1

    hairbear1 Member

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    Swimming will as stated give you most of the workout that you need as water is a variable resistance, the harder you push the more resistance happens.
    Swimming also has the advantage of giving you a good cardio vascular workout and your not putting strain on your joints like you do when your running.
    For muscle strength you can do aerobic weights(light weights high reps) that will add strength and muscle tone and duration.

    Doing something like this at least 2-3 times a week for more than 20 minutes eachsrarted by some warm up stretching will give you some flexibility as well.
     
  10. MOshooter

    MOshooter New Member

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    Want a good workout become a sheetmetal worker! :D lol

    Lots of stairs,packing,lifting,ladders,bit of yoga stretching in odd positions,roof climbing,crawl space crawling,summer attic sauna and all of this done by noon :D hehe
     
  11. improvised_prepper

    improvised_prepper New Member

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    Right now it's mostly just want to get big, functional strength is still a high priority but I mainly just want size. Up until this year I've never been able to sustain a weight above 135/140# and at 5'10" I always looked like a skinny dude. About a year later I'm hitting 165 on any given day, makes me a lot happier. I do need to find out what body fat percentage I am though.
     
  12. HockaLouis

    HockaLouis New Member

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    Where, when, and how would a fanny-pack fit in to this routine?
     
  13. improvised_prepper

    improvised_prepper New Member

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    Swimming is a the best all around workout! I used to swim in competition but I stopped and now can't hardly swim my old warm ups. Will be getting back to swimming on my off days.

    What routines did you guys use for swimming?
     
  14. improvised_prepper

    improvised_prepper New Member

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    Looks like a solid routine, very similar to what I've been using.
    http://www.muscleandstrength.com/workouts/power-muscle-burn-5-day-powerbuilding-split.html

    Prepare to be hardly able to wipe your own ass properly after that leg day ;) at least in my case if I'd skip leg day that week I would come to regret it the next week.
     
  15. ShagNasty1001

    ShagNasty1001 New Member

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    I stole all of my workout from that website haha I love it. Leg day on the other hand.... I'm about your size though. I was at 135# and 5'9" at the beginning of February and am now at 155# and am still going. I'd like to be at 165ish