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CreonAntigone
Stranger

Registered: 05/30/21
Posts: 2,875
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What's your exercise regimen and what results have you achieved?
#28427319 - 08/09/23 03:42 PM (5 months, 17 days ago) |
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I have always walked a lot but recently I started introducing other exercises. I try to run once or twice a week, and really go until I'm out of breath and with a high heart-rate. I have introduced pushups, planks and squats to try to build muscle.
I know body weight exercises can only get me so far, but this has been the way I've been getting into it as a start because it's easier than going to the gym. I definitely want to start going to the gym for the hand weights though.
What exercises have you all done and did they help you get the results you want?
I want to exercise mostly for the mental health, but it would also help my mental health to have at least some kind of visible definition in muscles, etc.
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Pastywhyte
Say hello to my little friend



Registered: 09/15/12
Posts: 37,808
Loc: Canada
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Re: What's your exercise regimen and what results have you achieved? [Re: CreonAntigone] 1
#28427362 - 08/09/23 04:19 PM (5 months, 17 days ago) |
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In 2017 I weighed in at about 260-265 lbs. I decided to change and went on a strict no sugar diet, cut out all alcohol and, started working out with free weights. In about 4 months I was down to about 185 - 187 lbs. I have since relaxed the diet a little tho I still try and eat cleaner than I did before. I work out now at least 5 days a week, try to get leg day in once a week and try to do more cardio. I do a lot of stairs at work and get some jogging in a few times a week. Weight is currently about 190 - 195 lbs. I'm also 6'2" for some perspective.
I wouldn't discount body weight exercises, push ups, pull ups, chin ups, crunches, etc are all part of my regular routine. The most important thing is to be consistent. Of course it's easy to let the day get away on you so for me, working out is done first thing in the morning. I also have a bench instead of a chair at my computer so when I'm watching videos etc I have no excuse to not be lifting something as well. Structure your life so exercise isn't inconvenient.
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AspectOfTheCreator
Mastering the Art of Success


Registered: 12/07/22
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Re: What's your exercise regimen and what results have you achieved? [Re: Pastywhyte]
#28427380 - 08/09/23 04:41 PM (5 months, 16 days ago) |
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4 day split. Alternating high rep low rep days. Swap the high/low day rotation every month.
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CreonAntigone
Stranger

Registered: 05/30/21
Posts: 2,875
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Re: What's your exercise regimen and what results have you achieved? [Re: AspectOfTheCreator]
#28427565 - 08/09/23 07:55 PM (5 months, 16 days ago) |
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Thank you both for sharing. I want to ask more about your experiences.
For a start though I have a question: do you think it would be better to do legs the same day as chest and core, or should I do the legs on a seperate day and really work them hard?
I think when I combine them I can do less reps each, but I probably get a more all-around exercise.
Maybe there's something to switching exercise types so I can rest.
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AspectOfTheCreator
Mastering the Art of Success


Registered: 12/07/22
Posts: 1,264
Last seen: 12 minutes, 45 seconds
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Re: What's your exercise regimen and what results have you achieved? [Re: CreonAntigone]
#28427577 - 08/09/23 08:04 PM (5 months, 16 days ago) |
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I do chest, bis and quads one day. Back and tris day 2. Day 3 shoulders and hamstrings, day 4 abs calfs and side delts
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Powdered_Toastman



Registered: 05/30/11
Posts: 5,589
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Re: What's your exercise regimen and what results have you achieved? [Re: CreonAntigone] 2
#28427598 - 08/09/23 08:19 PM (5 months, 16 days ago) |
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Quote:
CreonAntigone said: I have always walked a lot but recently I started introducing other exercises. I try to run once or twice a week, and really go until I'm out of breath and with a high heart-rate. I have introduced pushups, planks and squats to try to build muscle.
I know body weight exercises can only get me so far, but this has been the way I've been getting into it as a start because it's easier than going to the gym. I definitely want to start going to the gym for the hand weights though.
What exercises have you all done and did they help you get the results you want?
I want to exercise mostly for the mental health, but it would also help my mental health to have at least some kind of visible definition in muscles, etc.
I mostly just use copious amounts of steroids. It makes my balls kind of shrink but the gains are worth it
-------------------- "I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain." You are God and I am You
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trees


Registered: 02/08/09
Posts: 9,194
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Re: What's your exercise regimen and what results have you achieved? [Re: Powdered_Toastman] 1
#28427612 - 08/09/23 08:53 PM (5 months, 16 days ago) |
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PreparationH
apply daily

Registered: 03/28/05
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Re: What's your exercise regimen and what results have you achieved? [Re: Powdered_Toastman] 1
#28427634 - 08/09/23 09:09 PM (5 months, 16 days ago) |
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This is a long post but I have a lot to say because I have seen a lot. I've been fit and strong, now I'm fat and strong hah! I am 5'9 and 235lbs and on the way down from about 255 a few months ago(way too much!)
I was a strength and conditioning coach from 2013 to 2018, lots of strength training beginning 2007, olympic weightlifting, general cardio etc. over the years.
I'm 32 now, had a terrible ankle injury end of 2019 that sidelined me from every activity I enjoyed so I gained 40lbs and never was motivated to get back to where I was until recently but I fully believe, without years of training, the injury would've been much worse. The funny thing is I get more compliments now while I feel my worst but I guess I look like a stocky football player these days, I just don't feel good so I am fixing that.
Anyway, I started seriously strength training at 17 when I got in a fight and defended myself from some dude in my high school, people were congratulating me that I kicked his ass because I broke his nose. Thing is, I didn't feel like I kicked ass I was fighting to stay alive and I was terrified I was gonna get knocked out, it could've gone either way and I sat through Thanksgiving dinner in 2007 pondering what if I was stronger could I have hurt him more and ended it faster? I even suplexed the guy and remember it took all of my strength at 17 years old to lift him up and drop him which ended the fight. He told me I won the fight and we were forced to shake hands in front of our disciplinarian This scenario is important because it ended up shaping my training for the next decade.
I went to a university and met our strength coach randomly and told him this same story, he was teaching a S&C gym course he said it's 1.5 credits come check it out.
Fast forward I have a degree in exercise science, CSCS, D1 coaching experience yadda yadda.
Ok so where am I going with this finally is this: If you are 18-35 years old, get strong now, hell, get strong and fatter you can lose the weight easier later with bigger muscles. You will thank yourself later. Those years I spent squatting and overhead pressing etc. I have literally been out of training for some 3 years with only sporadic squatting and deadlifting coaching friends on how to do the lifts and playing around but never driving up my strength seriously training in that time. Here is the kicker: I can still deadlift and squat over 400lbs. It feels heavier than it did, but I still can and a lot of it is the strength and hypertrophy work as well as the neurological adaptations that occur from training(golgi apparatus/anatomy crap.) My new untrained baseline is still higher because of the work I did during my 20s. Meanwhile, the friends of mine who spent those years training for marathons who want to get strong now? They will not have as easy a time as say if I wanted to turn around and run a marathon, they just won't. Not to mention things like VO2max, red blood cells and stuff that ramp up when doing tons of cardio also disappear very quickly too. There's probably 100 people I know right now who has ran a marathon, not nearly that amount can deadlift double their own body weight which is an important metric if you wanna be strong.
My opinion on training young people today is, as long as you're not already a FAT slob, Don't worry about how you look naked for the first 2 years. Go in a caloric surplus, do 3 months of hypertrophy work squatting, deadlifting, overhead pressing, lat pulldown, pull ups, benchpress if your shoulders allow it, basically compound lifts then do isolation exercises if there's gas left in the tank like tricep extension, pec fly, curl etc.
The number 1 book I recommend is Joe Kenn's The Strength Coach's Playbook. Read that book and that's how I spent a decade programming for almost everyone I worked with. Also, the squat is referred to as the king of strength exercises for a reason. By squatting, we contract the most amount of muscle tissue, it's also the only full body loaded exercise that begins with an eccentric(lowering) phase that we can train the stretch shortening cycle(not counting weightlifting movements.) If you just go to a gym and start safely squatting and work on your technique, I bet you money your benchpress/overhead press/ lat pull down movements would increase weight.
Man this really is long winded but I enjoyed typing it. Read Joe Kenn's book. Squat, overhead press, pull ups, deadlift. Do a few months of low weight high rep 3-5 sets of 10-12 reps. Then move to higher weight lower rep in the 3-5 sets 5-8 rep range. Gain muscle and fat tissue. In 1.5-2 years, focus on fat loss, you are setting yourself up to be athletic for life.
O and back in 2018 I had to defend myself again, I am still not a trained fighter, I am/was a strength coach, they lost that fight miserably and all I hurt were my fists on their skull and that fight was ended when I started powerbombing him into a wall. If he was a trained fighter though? Sure my ass is toast against 98% of MMA fighters out there no shit lol my point is the brute force and athleticism that can be gained make you a much more dangerous person at baseline even without MMA training
Edited by PreparationH (08/09/23 09:30 PM)
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durian_2008
Cornucopian Eating an Elephant



Registered: 04/02/08
Posts: 16,685
Loc: Raccoon City
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Re: What's your exercise regimen and what results have you achieved? [Re: PreparationH]
#28427670 - 08/09/23 09:46 PM (5 months, 16 days ago) |
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Low glycemic foods without moderation for clean bulk.
Position of flexion for the widest possible growth.
And flexibility, so that it has room to grow.
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durian_2008
Cornucopian Eating an Elephant



Registered: 04/02/08
Posts: 16,685
Loc: Raccoon City
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Re: What's your exercise regimen and what results have you achieved? [Re: durian_2008]
#28427690 - 08/09/23 10:09 PM (5 months, 16 days ago) |
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One of my sparring partners used to look like one of those fat and unusually tall strong men from the early days of pro wrestling, and he could pick up a motorcycle with one hand. There was someone scouting for a sumo stable, in my region, which embarrassed him, though I technically weighed more.
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Ahab McBathsalts
OTD Windmill Administrator




Registered: 11/25/02
Posts: 35,107
Loc: Wind Turbine, AB
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Re: What's your exercise regimen and what results have you achieved? [Re: durian_2008]
#28427789 - 08/09/23 11:42 PM (5 months, 16 days ago) |
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I don't exercise no more. Diet is garbage and stress is killing me slowly.
I used to look shreddy thou
-------------------- "Nobody exists on purpose. Nobody belongs anywhere. Everybody's going to die."
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Northerner
splelling chceker


Registered: 07/29/12
Posts: 14,139
Loc: FNQ
Last seen: 51 minutes, 1 second
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Re: What's your exercise regimen and what results have you achieved? [Re: Ahab McBathsalts]
#28428006 - 08/10/23 05:46 AM (5 months, 16 days ago) |
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I'm in my 40's now and not interested in carrying heavy muscle like I used to be. I stretch and do movement forms daily to work on my core strength and relaxation, do hundreds of kicks and punches and twice a week train with 2 other guys.
My main teacher is 20 years older than me and probably weighs 30kg less, but can drop 3 punches on the same spot in the blink of an eye. Would seriously be one of the worst pensioners in the world to fuck with. I can't imagine going up against such an experienced and fearsome fighter.
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The nearest we ever come to knowing truth is when we are witness to paradox.
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spirit_shadow
Feature not a bug



Registered: 08/15/11
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Re: What's your exercise regimen and what results have you achieved? [Re: Northerner]
#28428108 - 08/10/23 07:25 AM (5 months, 16 days ago) |
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My exercise regimen is have the universe completely hate you and you have to struggle and barely eat your whole life. If you still bust your ass while barely eating you will be skinny muscular
-------------------- ERROR 418 IM A TEAPOT.....(this account is automated, all posts related to illegal activities or advice thereof are strictly from numerous online sites and are for informational purposes only)- Circa 2011 Ban lotto
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durian_2008
Cornucopian Eating an Elephant



Registered: 04/02/08
Posts: 16,685
Loc: Raccoon City
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Re: What's your exercise regimen and what results have you achieved? [Re: Ahab McBathsalts]
#28428924 - 08/10/23 06:54 PM (5 months, 15 days ago) |
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Quote:
Ahab McBathsalts said: I don't exercise no more. Diet is garbage and stress is killing me slowly.
I used to look shreddy thou

Upped the ante with pics.
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trees


Registered: 02/08/09
Posts: 9,194
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Re: What's your exercise regimen and what results have you achieved? [Re: Ahab McBathsalts]
#28428998 - 08/10/23 07:39 PM (5 months, 15 days ago) |
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Quote:
Ahab McBathsalts said: I don't exercise no more. Diet is garbage and stress is killing me slowly.
I used to look shreddy thou

Holy shit, i thought you were kidding about that pirate beach tattoo, what inspired you to get that big epic work of art done?
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CookieCrumbs
Fucked off to the pub


Registered: 12/10/11
Posts: 14,146
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Re: What's your exercise regimen and what results have you achieved? [Re: trees]
#28429031 - 08/10/23 07:59 PM (5 months, 15 days ago) |
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I work outside. I have found that I actually can't work out, I need a goal with lifting heavy things or swinging things or squatting over things. Chopping wood, carrying wood, and hiking are mostly what started my routine.
I was actually trying to gain weight for quite a while and then not lose weight when I left my desk job. Last I checked I haven't lost a pound but I did lose alot of fat. My gut thighs and ass are smaller. My arms are less flabbory. My calves and thighs are 90% muscle. My back is lean and my belly definitely has some muscle tone under it. I'm actually starting to get a cut on my biceps and forearms. Not easy to do without testosterone.
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Free time is the only time
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lifeiswhatyoumake
Trance in my sig n blood



Registered: 09/30/11
Posts: 16,711
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Re: What's your exercise regimen and what results have you achieved? [Re: CreonAntigone]
#28429046 - 08/10/23 08:10 PM (5 months, 15 days ago) |
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I consider myself very athletic and fit. I'm potentially even ripped at times, I'd say.
My weekly exercise routine on average is this:
- Hit the gym every other day, which means 3-4 times a week. I do arms, shoulders, chest, back, abs, and sometimes legs and squats. I always start off with chinups. These days I can do 10 routinely. Trying to get that up to 12 routinely. And I do proper chinups where I go almost all of the way back down each time, arms almost straight. Gotta get that deeeeep rep, ya feel me, dawg? That's how you get the most muscle.
- I run 2-3 times a week, usually between 3 and 4 miles each time. I try to push the pace most of the time. I love getting that super strong endorphin high 
--------------------
  I dropped a trance track "Peace Love & Trance": https://www.youtube.com/watch?v=M4uQBM-mRYU ;   
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SARAtonin
Violent Dreams


Registered: 09/28/11
Posts: 15,907
Loc: Deutschland
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Re: What's your exercise regimen and what results have you achieved? [Re: lifeiswhatyoumake]
#28429800 - 08/11/23 12:58 PM (5 months, 15 days ago) |
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With kids it gets harder and harder having a strict schedule to stick to, but ai usually do my best to get to a climbing gym once or twice a week and go on a 30ish minute run once a day. Granted it’s been very rainy here in München which has made it rather hard to keep on top of my runs the past few weeks, but I make do when I find the time and opportunity.
-------------------- God kills indiscriminately and so shall we. For no creatures under God are as we are none so like him as ourselves. Want to join a cult? Click for details…
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