Hey Buff....

[Marcus Telcontar]

Have a question for you. What do you do for fitness and muscle workouts?

[BUFFJEDI]

If this is what you are asking......


biceps.

lbs reps
incline dumbell curls 20 x10 30x8 35x5 (never heavy)


preacher curls 50x10 75x8 90x5 (it's on a cable so lbs is not same as dead lbs.

seated STRICT dumbell curls 30x10 45x 8 60x5 (no swing)


standing barbell curls 90x10 110x8 135x5 (strict NO swing)


hammer curls 30x10 40 x8 50 x5


consintration curls. 15x10 25x8 30 x5 never heavy

thats biceps and REALLY way to many to do BUT I'm hard headed:(

[BUFFJEDI]

chest.

pec flys (done on cable system ) so no true wieght 10 8 5


dips 10 10 10 with belt/chain with 45lbs plate


fly's 50 x 10 70x 8 90x5 sometimes


incline bench 135 x12 225 x10 275 x 8 300 x 5 350 x1 IF i'm lucky.


close grip push ups. 20 20 20


bench press . 135x12 250 x10 275x8 315x 5 than I'll try a heavy press for 1. Like today 408 :)

dumbell pull overs. 50x10 70 x8 80 x5


in those orders

[BUFFJEDI]

shoulders

shoulder shrugs. 135x12 275 x10 315 x8 420-430 x5 500x1 If i'm having a real good day .


seated mil press. 135 x10 175x5 185 x 5 225x1 IF i'm having a good day as well.

upright rows with curled bar. 50 x 10 60x8 100x5


standing flys STRICT no swing. 25 x10 30x8 40 x5

lat pull downs. 10 8 5 5 wieght is on pully so no accurate wieght.


seated rows 10 8 5 5 same as above..

[BUFFJEDI]

triceps

tri push downs 10 10 8 5


tri reverse downs 10 10 8 5


tri dips 10 10 5 5 I try and use 45 plate for first 2 tens than 2 plates for first 5 than 3 45 plates for last 5


rope pull downs 10 10 10 10


tri push downs 10 10 10 10


all (but tri dips) are done on cable so wieght will be different on diff machine's and such.

[BUFFJEDI]

legs


leg extensions. 10 10 8 8

hamstring curls 10 10 8 8

leg press 225 x10 350-375 x8 450-500 x 5


calve raises on leg press machine. 150 x12-20 225 x 10 350-400 x 5 when I get back really into it 600x 5

out side calve raises 135x10-20 225 x10 225x10 225x8


jog about 2-3 miles


keep in mind that is what I was doing before i got Slack . but in a month it will be norm,

[BUFFJEDI]

Do keep in mind I do, do to many But I'm lucky that I can. I know as I get older I'll have to drop a few diff things. also now I'd get better results if I would go ahead and drop a few but like i sai I'm hard headed.and keep in mind I am only at about 210-215 body wieght right now so all that ain't to bad not GREAT but not bad :)

[Marcus Telcontar]

Well I'm about I think 170 - I've dropped a lot of size since I began swimming seriously. I do a lot of sprinting and endurance work, up to about an hour some nights. For the sprinting I need to add some muscle mass. Thanks for the info mate :)

"I will be a Buff Jedi...."

[Jedieb]

Biceps = Doughnut curls
glazed doughnuts to work my right bicep
powdered doughnuts to work my left bicep

Stomach crunches
Breyer's Ice Cream Parlor Chocolate Ice Cream with Hershey's Chocolate and Almonds. The almonds are what gives my stomach the crunching workout.

Legs
Sometimes I park a bit farther from the ice cream parlor than usual. I'm exhausted by the time I get to the counter, but hey, no pain no gain.

[CMJ]

ROTFLMAO Jedieb!

I run a bit over a mile every day. So I guess I'm in shape, though I am a toothpick. ;)

[Jedieb]

I'm on the skinny side as well, but it's starting to get harder to fit into some of my older pants. I've got to talk to my wife about how she's doing the laundry. She must be SHRINKING my clothes. Yeah, that's it....:huh

[CMJ]

An ex military man skinny? Why do I find that hard to believe? ;) You're prolly buffer then buffjedi is. :p

[Admiral Lebron]

Man Buff you work out a bit. You used to play football or something?

[Jedieb]

Funny you mention that CMJ, I just happen to be wearing an old ARMY t-shirt. The letters are faded, it's got some paint on it, but I'm not throwing it away until it's in tatters. Excuse me, but I have to go continue my workout. I'm in the aerobic part of my workout. I basically stuff cookies in my face until my heart rate goes up. Ahhhhh... the burn....

[CMJ]

LMAO!!

You are truly the board comedian Jedieb. But don't quit your day job. ;)

[Lady Vader]

:lol!!!

Dancing takes care of most my exercise. You'll be surprised how well it keeps you fit and trim. Though I still do the usual sit-ups/crunches, push-ups (I do em "guy" style until my arms get shakey to the point of turning into jello, and then I switch over to "girly" style), lunges, leg lift thingys to firm up my behind, and "back-ups" to firm up my lumbar muscle.

Hmmmm... though lately I've been a bit lazy and only doing the sit-ups and push-ups. :p

[Admiral Lebron]

Don't blame ya. When I did fencing we used to lunges the real way. Lunge, hold, go as low as you can. Hold one minute, pull back. Repeat a 100 times as a warm up. God I hated that part.

[BUFFJEDI]

Man Buff you work out a bit. You used to play football or something? well I started working out so my sister would stop beating me up (it didn't work :( ) but I found that i HATED working out but I loved the strength that I got. When i was in High school I played soccer and you know how Soccer players get picked on by Football players so I hit the gym real hard. Needless to say i was able to beat all the Football players up (but one ) ( he was a bad ars mo fo ) anyway I started doing teh teen bodybuilding comps/and the teen powerlifting comps, but I got tired of it and was totally sick about how much Steriods were used in things like that at such young ages.anyway I played pro soccer for a VERY!! short time and played semi-pro football for a short time. Almost went to the canadian league (long story). But as I have gotten older I have been less and less into working out. I go in spells. Like take my workout now. If I stopped for a month I would Litterly have to drop 40% of the wieght i was lifting to be able to do it. I also smoke as to where I didn't than :(
But I'm still hopefull that I'll gat back into the shape I was in highschool one day.



MARCus, You can do it , 170 pounds is a good size to really start packing on the mass. Just pick a workout that works fro you DO NOT, DO NOT get carried away and start doing heavy wieghts it is better to do BETTER form/strict tha heavy.(of course if you have juice you can get away with it.


have paitence it will all work out.never be afraid to do less wieght than others at teh gym. I got caught up in that. I would go into a gym with these HUGE guys and felt I had to do as heavy as I could So I didn't look weak. Although they were bigger I was STRONGER and felt i had to prove it every day and ended up hurting my progress.so now i pretty much do it alone.And MARCUS I have seen a guy over at role playing (lord soth I think) I bet he could give you a few good pointers too, he looked to be a big mo fo.




BTW< I have a strange feeling JEDIEB(s) is like that guy off of The simpson's (willey I think) I bet he may not look huge with a shirt on but if he takes it off he's like Arnold.





A

[BUFFJEDI]

Don't blame ya. When I did fencing we used to lunges the real way. Lunge, hold, go as low as you can. Hold one minute, pull back. Repeat a 100 times as a warm up. God I hated that part I'd pass out :(

[BUFFJEDI]

Also Marcus DO NOT over train . I'm an idiot and do and I don't let my muscle's repair the way the should . I also strain them to much (although i know better).But if your swimming alot You should be in pretty darn good shape. you have alot of endurance and lean muscle's.....women like that :D

If you need any tips on any particular thing don't hesitate to ask.If I don't know I'll find out . If I can't find out I'll tell you a lie that sounds good ;)

[AmazonBabe]

Don't blame ya. When I did fencing we used to lunges the real way. Lunge, hold, go as low as you can. Hold one minute, pull back. Repeat a 100 times as a warm up. God I hated that part

I feel your pain. My dance teacher would make us sit up against the wall for one or two minutes. When she first started doing that, it felt like forever!

And to top it off, I went home and did the same thing for 5 minutes. I hated it! but I still did it!

:lol

I'm one of those ppl where I'll beat myself up to achieve a goal. :p

[Marcus Telcontar]

Yeah Buff, I dont want to add too much muscle mass - but the weights will add variety cause sometimes swimming for an hour can get a bit boring. Your quite right about the lean muscle, I've really noticed that - a LOT of lean muscle. After I finish the sprints and the muscle mass is pumped, you can count the lumps up and down my arms. I am aiming to get something like a Guy Pearce look, lean but defined. Of course, the swimming helps my fitness a lot as well.

In the gym, I deliberatly dont do big weights - okay, I look wimpy, but get me in the pool I'll kick these weight monkeys ass. I want endurance more than pure power and to get rid of the remains of my gut. I used to have a six pack, which i want to get back again.