Working Out

[Rasengan]

How many pullups can you guys do? I'm curious about that.

40ish standard pullups, 50 on a good day. I can kip just about forever, but I like enjoying the negative.

you can also try "good mornings" but that's another advanced lift

Those hurt. That's probably because my form is wrong or something, but I stopped after going 135x6 and have strayed away since (about 3 months ago).

[SwampdonkeyPLD]

40ish standard pullups, 50 on a good day. I can kip just about forever, but I like enjoying the negative.

40 in one set? Or multiple sets?

[Meat]

Umm, okay so with all the research I did and suggestions and everything, I came up with this final workout plan:

Both days start with about 10 minutes of cardio (1-2 miles jogging on an indoor track)
3 workouts a week, and two different lifting workouts:
Day A
Triceps Extension 3x8
Hammer Curl 3x8
Shoulder Press 3x8
Bench Press 3x8
Fly 3x8
All with dumbbells, and all with Tonko's suggestion of a 4th set up until I hit failure.
Day B
Dumbbell Curl 3x8
Back Delt (machine) 3x8
Pull-Ups (machine) 3x8
Squats 3x8
Lunges 3x8
Same thing as above, except when marked.

With this I cover triceps, biceps, shoulders, forearms, chest, back, and legs. I still need to figure out what to do for abs, but for now I have this. Thank you all for all your help and suggestions, after a few workouts I think I'm starting to kind of enjoy this!

you should try to include a traps and calf workout

My workout looks like this

Day 1
Snatch: 3 singles
Clean & Jerk: 3 singles
Front Squat: 3 singles, 3 doubles
Deadlifts: 3 singles, 4 doubles
Calf rises: 3 sets to failure

Day 3
Back Squat: 4 doubles,
Power Snatch: 3 singles
Power Cleans: 3 singles
Push Jerk: 3 singles with MTR
Calf rises: 3 sets to failure

Day 5
Snatch: Pyrmid up to 1 rep max
Clean & Jerk: Pyrmid up to 1 rep max
Back Squat: Pyrmid up to 1 rep max
Calf rises: 3 sets to failure

But as i said I'm not a small guy, here's me pretty cold @ 6'1 245. I've got a bit more fat than i'd like, but that's ffxi for ya

[Rasengan]

40 in multiple sets (4 sets of 10); 50 is like: 4 more, wait 3 mins, 3 more, wait another 3 mins and another 3.

[SwampdonkeyPLD]

40 in multiple sets (4 sets of 10); 50 is like: 4 more, wait 3 mins, 3 more, wait another 3 mins and another 3.

Ah, I was gonna say, you sir are a strong motherfucker.

[Serif]

I personally hate weights when training.

All of my workouts are really cardio type workouts.

Training for a marathon I am easily getting into the best shape of my life.

I just don't find it practical to bulk up when you can be just as strong lean and tone.

I would suggest running LSDs, Long Slow Distances, adding swim workouts into your routine, rowing, and spin cycling. Also, the largest part of any workout routine is your diet, understand what everything that you are putting into your body does and you will be 95% the rest of the people who workout and diet.

Most people would consider me skinny for my height, 6'6" anywhere from 200-210. I can handle my own pretty easy and I am still trying to cut more fat so I can get down to 185ish.

[Azkarin2]

I personally hate weights when training.

All of my workouts are really cardio type workouts.

Training for a marathon I am easily getting into the best shape of my life.

I just don't find it practical to bulk up when you can be just as strong lean and tone.

I would suggest running LSDs, Long Slow Distances, adding swim workouts into your routine, rowing, and spin cycling. Also, the largest part of any workout routine is your diet, understand what everything that you are putting into your body does and you will be 95% the rest of the people who workout and diet.

Most people would consider me skinny for my height, 6'6" anywhere from 200-210. I can handle my own pretty easy and I am still trying to cut more fat so I can get down to 185ish.

I've started running recently and I'd like to run a marathon within 9 months (sometime in the Spring). Any pointers on training (besides running a shit-ton)? Any websites you recommend? Right now I'm working out 3-4 times a week and running the other days. I just slowly add onto my path making the distance longer and longer each run. At 6'4 203lbs I want to hit 195 and start running more. Any tips?

[Serif]

Haha I can offer a lot of tips, what exactly are you aiming for?

Your schedule can play a large part on the types of tips you want.

Generally you want 16 weeks to begin training for a marathon if it is your first.

I started training 7-8 weeks ago and my Marathon is October 26th, started earlier to get caught up to a team I am supposed to be training with.

I have a well written book about how to prepare yourself for a marathon by only running 3 times a week, if you are tight on time.

Some key points I would just say is Carbs, Carbs, Carbs, Carbs...can never get enough. Eat a lot of complex carbs and stay low on the simple carbs until before the race.

My running workout, which is starting up again this week, will consist of this:

Monday - Rest
Tuesday - 7 miles
Wednesday - 5 miles
Thursday - 10 miles
Friday - 7 miles
Saturday - Rest
Sunday - 14 miles

Will continue this until my Sunday reaches 17 miles, I go up 1 mile a week on my LSD day, and then I will change my workout again.

Stretching is a big thing, don't wear cotton when you run especially in the summer, stay hydrated, after every 45minutes of running eat some Carb/Enegy substance (Gu), know how to protect yourself from nipple bleeding lol, have certain days for speed and others for pace. As I stated before, know what you are putting into your body and understand your diet. I have a certain day or 3-4 meals a week I stray away from my strict diet but I do that so I don't go crazy. Also, with as much running as I am doing right now it isn't hard for me to burn off anything I put in me. I usually have a hard time putting enough food in me to keep me from not being hungry haha.

Having too much muscle can hinder your running capabilities and you need to figure out if you are a sprinter or a long distance runner, if you are a sprinter you can do some training to somewhat adapt your muscles to cater towards long distance runs.

If you have any specific questions, feel free to ask.

[Azkarin2]

Thanks for all the info. I've got one year left at college so I figure now is the best time to accomplish this goal of mine. With football in the fall, I figure that the best time to train is once it is over so I'll be looking for run around March or April. So 16 weeks of training works perfectly. After reading your post (helped a lot) I have a few follow up questions.

The most pressing question... I've heard of nipple bleeding and have always just laughed at the thought. I've run 5Ks before and have played basketball all my life and never have once experienced this. But I've never run for 4 hours straight. If I haven't experienced it yet in life is it still something to be concerned about? Does it happen around the 16 mile mark lol? Nobody wants to be an Andy Bernard.

The whole diet thing I definitely need to look into. I've always been very active so I've just eaten whatever/whenever and never put on much weight. So I just want to get this straight. Training is a lot of training and muscle burning so eat the complex carbs (pasta, etc) to provide the fuel. Then include more simple carbs before the race? Also, I have a few friends who do the whole 6 meals a day instead of 3. Is there any benefit in doing 6 vs 3?

With college classes its easy for me to workout/run for 2+hours a day so the schedule you have looks pretty similar to something I was thinking of and have the ability to follow. But what's LSD stand for (besides the obvious)? As for the sprinter vs marathon, I'm not sure which category I'd fall into. Never had the greatest endurance (but I'm working on it) and I wouldn't call myself fast. But at about 6'4 and 200lbs I have a pretty strong upper body so I guess I'd fall into the sprinter category.. I'd like to keep all the muscle I've worked for, but I imagine thats going to change a lot with the training, right? From what I've think I once read the exercises are built around "lengthening" the sprinters' muscles?

I think I'll stop the barrage of questions there. It's awhile before I get to training but its fun knowing what I have to look forward to. Thanks again for the help.

[Serif]

Thanks for all the info. I've got one year left at college so I figure now is the best time to accomplish this goal of mine. With football in the fall, I figure that the best time to train is once it is over so I'll be looking for run around March or April. So 16 weeks of training works perfectly. After reading your post (helped a lot) I have a few follow up questions.

The most pressing question... I've heard of nipple bleeding and have always just laughed at the thought. I've run 5Ks before and have played basketball all my life and never have once experienced this. But I've never run for 4 hours straight. If I haven't experienced it yet in life is it still something to be concerned about? Does it happen around the 16 mile mark lol? Nobody wants to be an Andy Bernard.

The whole diet thing I definitely need to look into. I've always been very active so I've just eaten whatever/whenever and never put on much weight. So I just want to get this straight. Training is a lot of training and muscle burning so eat the complex carbs (pasta, etc) to provide the fuel. Then include more simple carbs before the race? Also, I have a few friends who do the whole 6 meals a day instead of 3. Is there any benefit in doing 6 vs 3?

With college classes its easy for me to workout/run for 2+hours a day so the schedule you have looks pretty similar to something I was thinking of and have the ability to follow. But what's LSD stand for (besides the obvious)? As for the sprinter vs marathon, I'm not sure which category I'd fall into. Never had the greatest endurance (but I'm working on it) and I wouldn't call myself fast. But at about 6'4 and 200lbs I have a pretty strong upper body so I guess I'd fall into the sprinter category.. I'd like to keep all the muscle I've worked for, but I imagine thats going to change a lot with the training, right? From what I've think I once read the exercises are built around "lengthening" the sprinters' muscles?

I think I'll stop the barrage of questions there. It's awhile before I get to training but its fun knowing what I have to look forward to. Thanks again for the help.

The first time I experiences bleeding nipples was when I did my 9 mile day about 2 months ago. From that day on if I wore any type of t-shirt while I ran I applied "Body Slide" to my pectoral area. It is basically just puts a skin on top of your pre-existing skin.

My diet usually consists of 70% Carbs/20% Protein/10% Fat. 90% of the Carbs are Complex while 10% are Simple. When I mentioned simple before a race, you don't want a lot of fiber sitting in your system, trust me once you start running a lot you will be taking quite a few shits on the side of the road or wherever you can and not be seen in public, haha. Or maybe I just have a really weak stomach

Concerning the 3 vs 6 meals a day, I am a pro advocate of 6-7 meals a day. I eat almost every 2 hours and I never eat 2 hours before I go to bed. I also drink 1-2 gallons of water a day, this will help out tremendously with washing out your lactic acid, which causes cramps and knots in your muscles.

LSDs, Long Slow Distances you will learn that they are basically your normal pace time, per mile, +1-3 minutes. They are there to get your body ready for the long marathon day. I encourage you to find out what day your Marathon is and have your LSD day that day. My Marathon is October 26th at 8am, I just altered my schedule to have my LSD on Sunday, it was previously on Saturday.

I am not going to lie, I love running, but training sucks. Real life buts into your training a lot and injuries will happen. I tweaked my knee and had to rest for 2 weeks, which killed me because I hate not doing anything. If you are worried about losing muscle though you might want to try this workout regime, http://www.amazon.com/Runners-World-.../dp/159486649X , it is an amazing book that you should read anyway. It will give you a lot of ideas on how you want to set up your workout.

[volcanicweather]

I have a question - what do people use for a post workout meal/drink?

There's so many different theories floating around I don't know what to believe; other than it seems to be a consensus now that you have a 1-hour window before and after you work out which is extremely important to fuel your body.

[Ryushii]

I have a question - what do people use for a post workout meal/drink?

There's so many different theories floating around I don't know what to believe; other than it seems to be a consensus now that you have a 1-hour window before and after you work out which is extremely important to fuel your body.

Right now I eat some cheese sticks and yogurt, for protein. I know others generally drink protein shakes or use supplements, and a buddy of mine tells me he eats his protein BEFORE he works out in his breakfast, with eggs and milk and such. I've been told I shouldn't use supplements (I'm 18) because I'm too young and my body can't quite handle all that excess, but I'm not sure how true that is.

In closing, eat protein (see suggestions in this thread), drink milk and water (keep yourself hydrated!), and use supplements if you want/can afford.

[Jefe]

I personally hate weights when training.

All of my workouts are really cardio type workouts.

Training for a marathon I am easily getting into the best shape of my life.

I just don't find it practical to bulk up when you can be just as strong lean and tone.

I would suggest running LSDs, Long Slow Distances, adding swim workouts into your routine, rowing, and spin cycling. Also, the largest part of any workout routine is your diet, understand what everything that you are putting into your body does and you will be 95% the rest of the people who workout and diet.

Most people would consider me skinny for my height, 6'6" anywhere from 200-210. I can handle my own pretty easy and I am still trying to cut more fat so I can get down to 185ish.

This and do you have any tips to increase stamina? Frankly I don't think it's that, maybe I just need to improve my jogging technique.

I started months ago with just 2 miles per hour once a week. Then increased it to 4, 6, and 7. I wanted to jog all 7 in less time. Right now my fastest is around the 53 min mark. However, I can't beat that lol. Last week it was 58 min eh ;( Unfortunately, I can jog once a week atm, but I'm sure if I wake up around 5 am, I can squeeze 30 min in there. What do you recommend to improve my times? Like fast paced running, etc.?

[dritero]

I have a question - what do people use for a post workout meal/drink?

There's so many different theories floating around I don't know what to believe; other than it seems to be a consensus now that you have a 1-hour window before and after you work out which is extremely important to fuel your body.

I make a protein shake that consists of low fat chocolate milk (a kind with no high fructose corn syrup) and whey protein. The mixture is about 70g protein, and 60g carbs, 5g fat. I take half of it 30-45 min before my workout, and take the other half immediately after my workout. Then I make sure to eat a high protein meal within an hour after my workout.

[Chips]

Serif, if you don't mind me asking, why do you run long distances (other than enjoying it)? I've always found that for pure cardio purposes only, anaerobic running works so much more than long distances. Not to mention that if you don't like running it takes a lot less time. An example of this would be to start out with light jog for 3-5 minutes, then after that start alternating sprints. So, sprint (a hard run, not to your fullest) for 30s, jog for 30s, rinse and repeat. After a few weeks of this (only doing this three times a week, it's fairly intense) you can start to increase your sprint to a 45s, then a minute, and when you get really good, 90s.

Anyway, what're your thoughts on this?