Exercise routine

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Hey Phocas. I have just about finished the p90x program. Its the only thing on TV worth buying IMHO. I am a lot stronger and more defined, it really does what it claims. Its quite exciting. I have also been following the onehundredpushups.com program too. Aside from that I do a bit of cardio at the gym on the treadmill and rowing machine. Good luck hope that helps a bit

^ wow congrats on the p90x. I wonder if I have what it takes...

I go Mon-Fri to the gym.

Mon- back&bicep (pull-ups 3 sets of 10 or as many as you can, lateral row, hammer curls, bicep pulldown, preacher curls, ab crunches using the inflatable ball)

Tues- chest&tricep (bench press, tricep pulldown, dips, pushups, ab crunches)

Wed- legs&shoulders (shrugs, deltoid press, all the leg machines, shoulder press, ab crunches)

Thurs- start over with back&biceps
Fri- chest&triceps

Sat & Sun rest.

LOL P90x Rules!!!! I have been doing it for 14 days and I can tell you that it works. It is pretty difficult though, I would say that it is not for everyone. I also use an eliptical machine and a fight dummy that are in my studio. Cardio is the best thing for people with anxiety issues.

^Yeah, cardio feels great. You can't really get the muscle tone that you get from weight training though - if that's what you're after.

If you're starting out phocas, start simple. Do 2 sets of each excercise with like a minute of rest between each set.

Some tips:

Vary your workouts - change the excercises that you do for each muscle group, for example, one day you can do bicep curls and the next time you do biceps, you could do preacher curls, etc. This is so your body doesn't get used to the excercise and keeps growing at an optimal pace.

Do as many "full-body" excercises as you can - like pulllups, squats, pushups, dips, etc. These will cause your body to grow faster.

Stick with intense exercises - "full-body" - cables - free weights - machines (from most intense to least intense).

Don't overdo it. If you find yourself tired and with little energy throughout the day, then you're doing too much. Excercise should give you more energy not take it away .

Well, your routine should be determined on what goals you want to accomplish.
Post what you would like and maybe some one can help you, plus they may need to know your stats as well...

I've just started one but i'm going to stick to it. My moods a hell of a lot higher than usual for only 2 days in! ha

Run 20-40 minutes, sometimes 20 in the morning and evening, or together.
Use weights for triceps, 22 each arm, don't know the exercise name... Then do arm raises x22 each. I do this alternatively of course, muscles need rest..
Every other day I do x25 leg raises, situps, backwards situps, and then another exercise i dont know the name of that works lower stomach muscles x 40.
Trying to fit a bikeride in the day when the sun is setting also. The more exercise the better I feel

i have to start working out again

kickboxing, hitting the heavy bag, shadow boxing. 3 days per week. on the days im not doing that i hit the weights and resistance bands. 2 days rest. there is no workout like a boxing workout.

Run and Cycle about 6 times a week. Joined a cycling group on Saturday mornings.
Lately been training for specific events like City to Surf runs and more recently a Duathlon.
My duathlon event is this sunday. Once that is accomplished I'll look into taking up swimming and get into triathlons. In between my run and cycles I do weight training too, mainly core and upper body. Don't do legs as they do enough already

Join dailymile.com and we can motiviate each other.
My profile: vperspective

Routine as follows:
Monday: Run (30 - 60 min) in afternoon followed by Strength Training (Chest, biceps, forearms and core exercises) in the evening
Tuesday: Cycle (45 - 60 min) in afternoon
Wednesday: Rest
Thursday: Run (Interval Session for 40 min) followed by Strength Training (Lats, back and core exercises) in the evening
Friday: Rest
Saturday: Cycle (with cycling group for 2 hours) followed by Strength Training (Shoulders, Traps and Triceps) during the day.
Sunday: Kung Fu training and or Bike->Run (or Run-Bike) brick session.

Equipment:
Home Gym (bench press, barbell, dumbells, pullup bar, ezi curl bar and weights)
Running shoes
Bike

I usually avoid things like circuit,P90x,people talking about,"toning up",localized fat loss,getting the pump, talking about biceps,miracle way and etc a site that helped me is this

Urban's Soapbox

but I dont do this kind of exercise anymore since its to taxing and I started boxing,now I only use dumbells and exercises like clean,push press,snatch and only when I feel like it.

For conditioning nothing beats this and is very fun-

Monday=Upper body ( Biceps, Shoulders, Pecs)
Tuesday =Lower body (Abs)
Wednesday=Off
Thursday=Upper body ( Biceps, Shoulders, Pecs)
Friday=Lower body (Abs)
Saturday=Off
Sunday=Off

For the past four days I've done 7-10 k on the bike. The resistance killssssss after a while. But I sure feel something incredible afterwards! Mind you, I have a cold and I've still been doing this, so that makes me pretty proud in itself, ha. I'm re-realizing how imperative exercising (and healthy eating) is to my mental health.

As for strength training goes, I've never really gotten into it. The weights that I have at the moment really are not enough to work my muscles unless I did like a tonneeeeeeee of reps, and even then I can barely feel it, lol. I'm gonna try to get more into abs and leg exercises though. And then arms when I get suitable weights.

Stretching - pretty basic stuff after cardio. I've done a littleeeee bit of yoga in the past, but again that's something that I have to get back into.

Right now I'm just focusing on the cardio.