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October, 2024

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NS Fitness/Training Log

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bangarangmules
Posts: 5065 - Karma: 84
I know that NS is a very active community, and there are many athletes that excel in different sports on top of skiing. I thought that it might be a cool idea to have a place for everybody to share their workouts or training. I'm a runner and have been keeping logs on my training for the past 5 years or so, and I'm sure there are plenty of other athletes doing similar things for other activities.

Whether you're a casual or competitive athlete, this would be a great place to claim a good workout, vent about a shitty workout, and motivate each other. Any bikers, swimmers, runners post up your workouts. If you're lifting for football, cross training for soccer, or going for a hike get in here too. Really anything flies, just a place to share, keep track of, and see how fit Newschoolers really is.

So just post up what your workout was, how it went. And maybe any short or long term goals you might have.

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So to start out, today I ran 6.52 miles in 42:23. Felt pretty good. It was hot, but I was running along Lake Ontario so there was a nice breeze to keep me somewhat cool. After a few setbacks it feels good to get a decent paced run over 6 miles to kick of summer training.

Overall goals: get fit over the next 6 months and shoot for personal bests in the 5k and 10k. Immediate goal: get back in shape and train consistently after a long nagging hamstring injury.
Jun 18 2012 5:45PM
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Dylan_
Posts: 9824 - Karma: 1,403
treadmill, or if your gym has big long ropes ( like the ones that are used to dock big barges) wrap around a bench and do swinging motions.

strength and cardio, works well and is harddddd.


Jul 5 2012 2:03PM
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Toasty.
Posts: 6195 - Karma: 2,281
any tips for toning up abs. Im starting to do the p90 x ab ripper, but any other ideas. lost all this weight but now have like a really lose stomach
Jul 5 2012 3:36PM
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Dylan_
Posts: 9824 - Karma: 1,403
i do an ab circuit when i'm at the gym, usually 5 sets of 20, work your oblique's, a simple exercise that helps alot is getting a wooden bar sitting straight forward and twisting side to side your upper body, simple yet very effective.. do atleast 100 of them.
Jul 5 2012 3:42PM
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Toasty.
Posts: 6195 - Karma: 2,281
aight, so should i drop the ab ripper? cause my abs are sore as fuck and i tried doing sit ups and it was a bit of a struggle and just felt like i was not doing them correctly at all
Jul 5 2012 3:50PM
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DUKES
Posts: 5150 - Karma: 691
CorEy work the lower abs with leg lifts. or combine crunches with leg lifts. Basically laying flat then crunch while bringing your legs up to meet your elbows. I do 200 every 2 days its working quite well
Jul 5 2012 3:59PM
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Toasty.
Posts: 6195 - Karma: 2,281
thanks daYne! i will try that.

But you shouldn't be anywhere near a gym you skinny fuck :)
Jul 5 2012 4:05PM
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Dylan_
Posts: 9824 - Karma: 1,403
if its working for you so far, don't stop. its not a magic workout.. it's just an intense workout and if you follow it i'm sure it works. Switch up the workouts too, your body will get used to the same old routine and not grow as much, different angles are always good too, different ways to hit the muscles. just don't workout the same muscle group constantly. your muscles need rest.
Jul 5 2012 4:26PM
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Toasty.
Posts: 6195 - Karma: 2,281
Yea, thats what i have been told since i started my workouts. run one day, bike another, just keep switching up. and then just different weights every day.
Jul 5 2012 4:28PM
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EastCoast.
Posts: 1888 - Karma: 406
By different muscle groups lately Ive been doing lots of legs, since im a soccer player. Also Im getting into the cardio aspect with p90 ab ripper every other day and jump rope with that. How should I approach the upper body workouts?
Jul 5 2012 4:31PM
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Nadia.
Posts: 1124 - Karma: 1,104
When easing into any new routine/training program (not cycling one phase to another) you want to start with higher rep (16-20 per set) and lower weight to build good form and endurance before decreasing down to 12-15 reps at mid-weight and then tapering down even further, say 8-10 reps, or even 3-5 reps. It depends what you want out of your program. Do you want endurance? Strength gains? Explosive power?
Jul 5 2012 5:11PM
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Dylan_
Posts: 9824 - Karma: 1,403
yeah i was just about to post the same thing... i'm in my cutting phase right now so my reps are between 10-20 with weight i know i can do atleast 15 with. but upperbody for a soccer player ? do you want to bulk or get cut ? high reps low weight with cut, heavy weight low reps= bulk. i mean nothings going to hurt you in a negative aspect, but i'm sure your coach has a workout program for your school gym, maybe ? if not 95% the football coach does. Back in highschool we had folders with workouts for the days/weeks ect with boxes to write our weights in and stuff. best bet is to keep a notebook with your workouts. if you want i can send you my routine, try it out..if not theres tons online, you gotta find the right one for you and the one that works best for you.
Jul 5 2012 6:19PM
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EastCoast.
Posts: 1888 - Karma: 406
Yeah I see where your going. As a person who isn't the biggest fella on the field I want to develop strength which will make me stronger against defenders. Right now Im more at my house cause we have workout machines, dumbells, treadmill etc. Should I have a lower body day such as legs, and upper body day like chest. I already have cardio days set. For example Ive been doing lots of leg extensions, and doing hamstring as well. Calfs I havent figured the best way how to approach them, so right now im just standing on my toes and going down and then repeating that a hundred times or so and it works well. Upper body days I usually do some dumbell lifts for bicepts and tricepts. I use the chest press and the pec fly etc. also.I just feel like these routines need to get more solid, in which it can really improve my overall strength. I'd love to try your routine man! I would give you more karma but I can't aha.Is your routine trying to get you cut or your trying to build more strength?
Jul 5 2012 9:55PM
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EastCoast.
Posts: 1888 - Karma: 406
Ignore the last part I just read you were trying to get cut, which means I just have to do a little heavier weights with lower reps.
Jul 5 2012 9:57PM
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Bam-Saker
Posts: 240 - Karma: 157
You could always shadow box with some light dumbbells. That is always a good substitution if you don't have a boxing bag. The point of the boxing is to engage the abs throughout the entire workout though. You are already getting the cardio with the jump roping. If you do not want to do anything boxing related, I would suggest a full body movement that engages the core for the amount of time needed such as ball slams or russian twists
Jul 5 2012 10:52PM
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saskskier
Posts: 4774 - Karma: 10,005
Just a simple skipping/push-up workout to get the heart rate up. 20 double unders (skipping, but twice around each jump) and 10 push-ups, 20 double unders and 9 push-ups, etc down to 1.
Jul 5 2012 11:06PM
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EastCoast.
Posts: 1888 - Karma: 406
Did p90x ab ripper and then jump roped afterwards. Felt pretty solid and think later on Im going to either take a run or bike.
Jul 6 2012 1:55PM
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-emile-
Posts: 6612 - Karma: 8,592
what suplements do you guys take ?
Jul 6 2012 6:28PM
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TheBlueMtSkier
Posts: 909 - Karma: 42
Whey Gold Standard is an all around good protein powder to use for supplementing, but you can also just find a powder that fits into your macros. (e.g low cal for cutting/ high cal for bulking).

I usually take two scoops after my workout, and then two before bed. A good chunk of your muscle rebuilding comes from sleeping.


Protein powder is the main supplement you should be taking unless you want to eat a shit ton of low fat(98-99%) chicken. Just find your macros and see which ones you can fulfill with food and which ones you can't, and then supplement the ones you cant.
Jul 6 2012 7:15PM
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thebeesknees
Posts: 3660 - Karma: 160
MUSCLE MILK
Jul 6 2012 8:34PM
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JSiegel
Posts: 493 - Karma: 151
MOUNTAIN BIKE!
Jul 6 2012 9:07PM
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Barefootin_Fiend
Posts: 7618 - Karma: 4,727
i'm a competitive water skier and my workouts usually go something like

chest/tris/abs - day 1

back/bis/shoulders - day 2

legs/abs - day 3

repeat for a 6 day a week workout.

^^^^and to the dude asking about whether or not to do the ab ripper every day or every other - definitely every other day. you'll way way way over train if you do it every day. it'll do more harm than good.
Jul 6 2012 9:26PM
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kvan
Posts: 3085 - Karma: 1,225
I dont really train for anything specific... mainly just to stay in shape.

Monday - chest/back
Wed - legs
Fri - shoulders/arms

I also try to run a few times a week (around 3 miles)

Also have been doing this ab workout its pretty intense:


Jul 6 2012 9:44PM
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EastCoast.
Posts: 1888 - Karma: 406
Doing legs tomorrow...shout out to theFlap for showing me his leg workout. Let you know how it goes.
Jul 6 2012 11:11PM
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jblaski
Posts: 5566 - Karma: 1,078
Friday Anything Goes day: did chest and biceps. Up in almost every set from earlier in the week.

Also, ran a 6:30 mile as a warmup. Kinda stoked on that.
Jul 6 2012 11:32PM
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Dylan_
Posts: 9824 - Karma: 1,403
nitro-peak for my protein, and assault for my pre workout.
Jul 6 2012 11:52PM
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californiagrown
Posts: 9794 - Karma: 2,014
-looking down while squatting is just as bad as looking up which is just as bad as looking straight ahead. It doesnt matter. i personally look slightly down as it is my natural position.

-Rep ranges have very little to do with cutting or bulking. you cut or bulk based purely on diet and calories burned. Many, many BB'ers have a higher rep range for their hypertrophy/bulking stages, and then drop the rep range and boost the wieght during cutting to keep strength and muscle fullness.

-abs. do whatever to make them look good, but you wont have seriously strong abs unless you do intense isometrics(think gymnasts) or squat/deadlift heavy.



Me presonally. this has been my unhealthiest week in 2+ years. I have had a string of friends, and my own, bdays so i have been drinking excessivly all up and down the PNW and CA and eating 1 meal per day consisting of fast food dollar menu items. I have felt fucking horrendous when not hammered drunk, and am exstatic that it is over and i can get back into my normal routine.
Jul 8 2012 12:06AM
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kstanz
Posts: 3058 - Karma: 477
Ran about 5k altogether, around lost lake, jumped in for a quick swim then ran back to the gym. Did a few lower body exercises then focused on upper and a lot of core stuff. Walked back to my place and went for a swim in the pool. Then tanned. Solid day!
Jul 8 2012 12:31AM
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saskskier
Posts: 4774 - Karma: 10,005
1600m row/150 double unders/30 burpees, 800m row/100 double unders/15 burpees, 400m row/50 double unders/10 burpees.

It sucked a lot.
Jul 8 2012 12:50AM
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EastCoast.
Posts: 1888 - Karma: 406
Leg workout yesterday was insane, felt really good. Also going to do ab ripper right now and get some cardio in also with jump roping. Biking down te trail for a couple miles in the evening. Should be a good day!
Jul 8 2012 11:37AM
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COskier
Posts: 1066 - Karma: 131
Wow, a lot of high school bro science in this bitch. btw, the key to poppin' abs is kegels, thousands of kegels.
Jul 8 2012 2:57PM
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EastCoast.
Posts: 1888 - Karma: 406
Went on a 12 mile bike ride and now tiredd as hell.
Jul 8 2012 10:49PM
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DUKES
Posts: 5150 - Karma: 691
wow i just weighed myself and i need some meat on my budday. seriously i bike 25 + miles everyday and it needs to stop but i cant
Jul 8 2012 10:55PM
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kstanz
Posts: 3058 - Karma: 477
20km MTB ride all around whis trails today, then a few laps in the pool. Lots of cardio lately
Jul 8 2012 11:26PM
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jblaski
Posts: 5566 - Karma: 1,078
5mi on the treadmill, and then 10 minutes on the stair step machine at the highest steps and most resistance.

Lost 3lbs of water weight during the workout.
Jul 8 2012 11:31PM
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sniper_6
Posts: 1919 - Karma: 1,573
Ran the boilermaker 15k yesterday in 73 minutes. Had an awesome time.
Jul 9 2012 11:31AM
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a_lurker
Posts: 255 - Karma: 121
first day of cross country practice after not running for 3 weeks i did like 7 miles then played australian rules soccer . i can hardly walk
Jul 9 2012 10:47PM
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malonius_funk
Posts: 2249 - Karma: 1,500
damn i've been smoking too much weed and not getting any exercise for the past 10 days, i feel like fucking shit and burnt out. i can't wait to get home and start going hard doing crossfits and climbing all the time again. for the last month before school starts i'm gonna be eating great like i used too and exercising all the time so i won't feel all self conscious and disgusting.
Jul 9 2012 10:55PM
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jblaski
Posts: 5566 - Karma: 1,078
I love Monday workouts. Body is refreshed from the weekend, not that sore anywhere. Chest/Tri day today. Up in weight or reps in almost every lift again.
Jul 10 2012 12:27AM
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Laurent.
Posts: 10056 - Karma: 25,313
Finally got under 6 minutes a mile again after all my injuries.
Now let's see if I can go back under 5 minutes again.
Jul 10 2012 7:02AM
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west-coast
Posts: 985 - Karma: 204
dartmouth lacrosse showcase..6 hours of lacrosse each day, thats my workout.
Jul 10 2012 10:01AM
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Cufe.
Posts: 1950 - Karma: 262
Hey guys I just made a thread on this but figure people in this thread might enjoy this aswell
it is an app that essentially turns your iphone or android into a GPS tracking device for running / riding and then lets you see how you stack up with others who have done the same route as well as showing you how you did in comparison to your past rides/ runs. (you can also use garmin with it)

heres the site link, check it out! www.strava.com/
we should try and get an NS group on there
Jul 11 2012 6:59PM
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asfdfads
Posts: 1010 - Karma: 279
^^  good idea, im in.
Jul 11 2012 7:44PM
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jblaski
Posts: 5566 - Karma: 1,078
Great workout tonight for Shoulders/Core. Stoked, because yesterday's workout was definitely sub-par. A night like tonight puts me in such a good mood.
Jul 12 2012 11:18PM
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malonius_funk
Posts: 2249 - Karma: 1,500
did a pretty cool workout today using a deck of cards. each suit is a certain exercise and the number is the reps (kings, queens, jacks are 10 and aces are 11)

clubs-pushups
spades-mountain climbers
hearts-burpees
diamonds-flutterkicks
jokers-400m run
Jul 13 2012 3:37PM
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TheRightCoast
Posts: 314 - Karma: 4
That workout is fun, my brother showed me it awhile back.
Jul 13 2012 4:07PM
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jblaski
Posts: 5566 - Karma: 1,078
Legs/Core day. I'd like to puke right now.
Jul 17 2012 8:31PM
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californiagrown
Posts: 9794 - Karma: 2,014
banged out a great push day:

4 sets palof press(abs)
3 work sets nuetral grip dbell press
3 work sets bbell incline press
3 work sets military press
3 work sets skull crushers*
3 work sets lateral raises*
3 work sets dbell reverse flys*
3 sets cable crunches

*superset

I always get a really good workout when someone pisses me off to start the workout eg. someone doing curls in the squat rack on a super crowded day, or someone not letting me use a bench because thats where they are keeping their dumbells between sets of standing curls.

Jul 17 2012 11:35PM
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jblaski
Posts: 5566 - Karma: 1,078
Click for larger image
Jul 18 2012 9:21PM
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malonius_funk
Posts: 2249 - Karma: 1,500
Did Fran today

21-15-9 thrusters/pullups for time


Jul 18 2012 9:37PM
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cornholio
Posts: 3952 - Karma: 3,057
sub 6?
Jul 18 2012 9:39PM
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