workout routines?
 

I joined my local Y about 6 weeks ago, been going about 3x a week. I'm looking to just firm up, get in better cardio shape, and maybe drop a few pounds but my weight really isn't my biggest concern.

I'm 6-3, 225 pounds, pretty athletic build. Right now I work out on the eliptical machine for at least 30 minutes, sometimes 45 if I'm feeling good. Then I might lift some weights for another 15 minutes or so, then I might jog a few laps on the track to cool down.

I know there are some gym rats here, do you have any recommendations as to what else I could be doing?

Re: workout routines?
 

I've got two words for you.

Anabolic F***ing Steroids.

Re: workout routines?
 

if losing weight isnt your biggest concern i would definitley reccommend getting into a swimming routine, you wont lose weight from swimming but its an excellent cardio workout and will get you toned, really any sort of resistance training wont build much muscle but rather help define it

Re: workout routines?
 

Interestingly enough I was reading this thread the other day

[url]http://www.thewarpath.net/warpath-parking-lot/5618-working-out.html?highlight=workout[/url]

Re: workout routines?
 

Firming up and improving cardio? I'd say 3 sets of 15 reps will help in that regard. There are so many philosophies out there about what's the best workout. It all boils down to resistance. Heavy resistance over shorter period of time will increase your power/mass. Lighter resistance over longer periods of time will increase your endurance. In my opinion, your biggest enemy will be boredom so change your routine a little bit once every 4 -5 weeks. Also, set goals for yourself and keep track of your workouts in a notebook. Sometimes you need these psychological tools to keep focus.

Also, your diet plays a big part in toning muscle, not as much if your bulking up.

Re: workout routines?
 

yeah like 724 said not only is changing your workout help with the boredom but its also better for you in general, if you do the same things all the time that means some parts of your muscles are being neglected which makes it important to do all different varieties of lifts

Re: workout routines?
 

[quote=724Skinsfan]Firming up and improving cardio? I'd say 3 sets of 15 reps will help in that regard. There are so many philosophies out there about what's the best workout. It all boils down to resistance. Heavy resistance over shorter period of time will increase your power/mass. Lighter resistance over longer periods of time will increase your endurance. In my opinion, your biggest enemy will be boredom so change your routine a little bit once every 4 -5 weeks. Also, set goals for yourself and keep track of your workouts in a notebook. Sometimes you need these psychological tools to keep focus.

Also, your diet plays a big part in toning muscle, not as much if your bulking up.[/quote]

My diet tends to be high protein, low carbs.

Re: workout routines?
 

also if you do try the 3 sets of 15 reps your not looking to kill yourself towards the end of set, it should be more of a cardio type lift, focusing on the motions rather than the weight, so the 3 sets of 15 should should be a weight where you feel a certain level of comfort during all 3 sets ( not too light though, you do need some weight on there )

Re: workout routines?
 

I have about 4-5 of those whey protein shakes a day. That gives you enough protein to build some muscle and keep you full while you do your cardio.

A while back I posted by ab routine, which I guarantee gives you a six-pack in 3 months provided you're not incredibly overweight. I make sure I do my 30 minutes of cardio every day. And REAL cardio is when you get your heart rate into the fat burning range. Basically KNOW you are working at it. If you're sweating, you're doing good.

I work different muscle groups each day and take a day off on Wed. If you do a circuit for lifting, you're killing two birds with one stone. You get your cardio AND you are building lean muscle which both help you to lose weight AND firm up. For a circut, find a weight where you can do no less than 10 reps and no more than 15. That's a good medium where you get your maximum workout. Just this month I've put on 4 pounds of muscle thanks to those bad ass shakes.

Re: workout routines?
 

Roids for sure.

You know why people use roids? because they work.

Re: workout routines?
 

Tell Portis to hook you up with the roids.

Re: workout routines?
 

HAHAHAHA. I don't want to get all Romanowski-ish on someone.

Re: workout routines?
 

[quote=TAFKAS]Tell Portis to hook you up with the roids.[/quote]

Yeah I tried, but he's off them this year to be lighter and faster for Saunders' O.

Re: workout routines?
 

"I'm not on the juith. Ithsa protein thake."

Re: workout routines?
 

[quote=Mattyk72]Yeah I tried, but he's off them this year to be lighter and faster for Saunders' O.[/quote]

[IMG]http://www.oddjack.com/P6240144.jpg[/IMG]

Trimspa baby.

Re: workout routines?
 

It has been a shitty year filled with injuries for me this year. F'ed groin, bruised thigh, jammed fingers, popping kneecap...you name it I've had it happen to me this year.

When I'm serious and healthy this is what I usually do:

1. Walk for two miles during my lunch break 3 times a week (~32 min).
2. Run 2 miles after work and walk another mile 4 times a week (~40 min).
3. Hit the gym (4 exercises, 3 sets) 4 times a week (~30 min).
4. Play basketball 3 times a week (~60 min).

I have to say though, the best way to get healthy is to combine running and walking.

Re: workout routines?
 

Yup, saden is right when it comes to just "getting fit". Doing that much cardio you don't even have to lift to get cut. The only reason I lift is because I like the two-for-one exercise that I mentioned above and I'm trying to be at 205 of solid muscle. Only 15 more pounds to go. :P

Re: workout routines?
 

[QUOTE=TheMalcolmConnection][IMG]http://www.oddjack.com/P6240144.jpg[/IMG]

Trimspa baby.[/QUOTE]

Very few people in this world can rock the Bob the Builder outfit and still look like a badass pimp.

Re: workout routines?
 

That's what I was thinking. Is that thing custom made?

Re: workout routines?
 

my workout routine? 12 ounce curls at the bar. I do play softball 3-4 night a week, and since i do sweat, i know i'm getting some cardio, just not enough.

i printed off that ab routine TMC put out there, and the wife and i are going to start walking. i figure that should get me going for a while until i'm ready for the gym.

Re: workout routines?
 

I play softball during the week too. Do they make you use those pansy-ass restricted flight balls?

Re: workout routines?
 

[quote=saden1]It has been a shitty year filled with injuries for me this year. F'ed groin, bruised thigh, jammed fingers, popping kneecap...you name it I've had it happen to me this year.

When I'm serious and healthy this is what I usually do:

1. Walk for two miles during my lunch break 3 times a week (~32 min).
2. Run 2 miles after work and walk another mile 4 times a week (~40 min).
3. Hit the gym (4 exercises, 3 sets) 4 times a week (~30 min).
4. Play basketball 3 times a week (~60 min).

I have to say though, the best way to get healthy is to combine running and walking.[/quote]

My only problem is a bum knee from high school football, it just can't take the pounding of running.

Re: workout routines?
 

[quote=TheMalcolmConnection]I play softball during the week too. Do they make you use those pansy-ass restricted flight balls?[/quote]

We have to use .44" core yellow optic balls in our church league.

Re: workout routines?
 

[quote=Mattyk72]My only problem is a bum knee from high school football, it just can't take the pounding of running.[/quote]

I tore my ACL and had a complex miniscus tear 8 years ago. Even after surgery, I still can't run more than two miles on it. Finally had to settle for a recumbent bike and hiking with a 1 year old (22 lbs) strapped to my back.

Re: workout routines?
 

[quote=724Skinsfan]We have to use .44" core yellow optic balls in our church league.[/quote]

They make us use those restricted flight pieces of crap and it's like you hit the SHIT out of it and it'll never go out. I was leading the preseason in home runs when we used REAL balls and now I'm like only batting .500 because they all stand like 10 feet from the fence because they know that's where they're going next. :mad:

Re: workout routines?
 

[quote=TheMalcolmConnection]They make us use those restricted flight pieces of crap and it's like you hit the SHIT out of it and it'll never go out. I was leading the preseason in home runs when we used REAL balls and now I'm like only batting .500 because they all stand like 10 feet from the fence because they know that's where they're going next. :mad:[/quote]

It's like they're taking away your livelihood!

Re: workout routines?
 

I know. :doh:

Oh well, we started a petition to stop the Parks and Recreation people from stepping into this. We'll just all sign a waiver and decide to play with the real balls.

Re: workout routines?
 

[quote=TheMalcolmConnection]I know. :doh:

Oh well, we started a petition to stop the Parks and Recreation people from stepping into this. We'll just all sign a waiver and decide to play with the real balls.[/quote]

The yellow DeBeers balls seem to be stitched a little tighter than the regular white balls. Use those and watch the outfielders run!

Re: workout routines?
 

I thought real men play baseball?

Re: workout routines?
 

[QUOTE=724Skinsfan]I tore my ACL and had a complex miniscus tear 8 years ago. Even after surgery, I still can't run more than two miles on it. Finally had to settle for a recumbent bike and hiking with a 1 year old (22 lbs) strapped to my back.[/QUOTE]
DO you have a kid, or do you have to borrow one?

Re: workout routines?
 

[quote=BrudLee]DO you have a kid, or do you have to borrow one?[/quote]lol.thats pretty good.

Re: workout routines?
 

[quote=BrudLee]I've got two words for you.

Anabolic F***ing Steroids.[/quote]

:) That's 3 words.

In response, I have 2 words for you...

Disappearing testicles!

Re: workout routines?
 

[quote=BrudLee]DO you have a kid, or do you have to borrow one?[/quote]

Usually I borrow. Sometimes I take my own if the wife starts complaining that I'm not spending enough time with it...I mean him.

Re: workout routines?
 

[quote=saden1]I thought real men play baseball?[/quote]

No adult leagues around here. Otherwise, I would.

Re: workout routines?
 

Real men play injured.

Re: workout routines?
 

I play ASA, so of course they're restricted, but not that bad. 44/375s will fly. best kept at room temperature or lower for optimal usage.

TMC, 724 check out Dudley Thunder Heats. They fly pretty good, even in the dead of summer, when they're about as squishy as a nerf ball.

TMC - sounds like you need to lift a bit more to clear those fences. What bat do you generally use?

no, real men, those who drink beer and curse, play slow pitch...

Re: workout routines?
 

We have some whack old ass bat that the "coach" brought from home. We're not in any "real" leagues by any means. I've read that we need to get that Orange Crush bat and we'll start clearing the fences. Everyone's been telling us it's the bat.

Re: workout routines?
 

[quote=TheMalcolmConnection]We have some whack old ass bat that the "coach" brought from home. We're not in any "real" leagues by any means. I've read that we need to get that Orange Crush bat and we'll start clearing the fences. Everyone's been telling us it's the bat.[/quote]

Once you get a good ASA approved bat (DeMarini, Worth) you'll be like "WHOA, look what Zog do!"

Re: workout routines?
 

that orange Crush bat will be pretty hard to get ahold of now...but I strongly suggest either a [url=http://store.softballfans.com/index.asp?PageAction=VIEWPROD&ProdID=516]Worth M7 Mayhem98[/url] or an [url=http://store.softballfans.com/index.asp?PageAction=VIEWPROD&ProdID=380]Easton Synergy Flex[/url]. I am fortunate enough to swing a Miken Freak, which is one of the best bats ever made...

oh, and heaviest isn't always best. a lot of the bats, the lighter they are, the more pop they have.

Re: workout routines?
 

HAHAHAHAHA. Yeah, I had never played before last year so I don't know about what bat to get, etc. I just try to hit for batting average, so I've been reduced to hitting line drives to right fields.