Who's a gym junkie?

[Stephen Spiteri]

I am, and I do all my best thinking and learning at the gym!

So are you a weights or treadmill/cross trainer person or a little bit of both? Do you have a workout routine? If so, let's compare notes. :cool:

[DavidObeid]

Hi Steve,

You should check out my "deck of cards" workout creator spreadsheet.

Variations of it are popular amongst strength and conditioning coaches of combat athletes.

http://sites.google.com/site/davidobeid/DeckofCards.xls

[Stephen Spiteri]

That's a nifty little tool there; I might use it myself.

My workout routine is all in my head, but it's structured around an eight, 10, 12, 14 (or 20 depending on the particular exercise) rep system; starting out heavy to light. For example, with bench presses at the moment I start off on 70kg for eight reps, then down to 65kg for 10 reps, 60kg for 12 reps and then 55kg for 14 reps. It's the same with my lat pulls downs, chin ups, dumb bell curls, tricep curls, calf raises, pec flies, overhead tricep extensions, shrug lifts, ab crunches, etc. All up it's a two hour workout and I do that on every second day (five times a week if I can manage it).

If I max out the weights on the machines (cable pulleys) using that system I up the reps. With free weights it's a matter of maintaining the same amount of reps but increasing the mass lifted.

I've been using this system since December last year and have managed to work my body fat percentage down from 29% to 16.5%.

P.S. A two hour workout is a great opportunity to listen to a show or two of Catholic Answers Live (http://www.catholic.com/radio.asp) on your iPod/iPhone. :)

[DavidObeid]

You're better than me. I can't maintain intensity and focus if I'm listening to anyone or anything.

[Stephen Spiteri]

If I'm not plugged into my iPhone at the gym then I get caught up in conversation with some of the other regulars there and what was meant to be a two hour workout turns into a three hour workout. By listening to my iPhone I may still get somewhat distracted, but even then the excess time may only be between 10 to 20 minutes.

[DavidObeid]

You'd hate me as a coach.

I don't allow my athletes to chat at all.

(I'm one of the Strength and Conditioning coaches at school and used to be a martial arts teacher in a former life).

[Stephen Spiteri]

I need a trainer like you then; I could probably get my workout done in 90 minutes! :p

[DavidObeid]

Unless we were doing rehab on an injury or training for a marathon no session would last that long. Like I said, I'm sure you'd hate it. :)

[Stephen Spiteri]

Nuff said.

[DavidObeid]

The basic philosophy I go by is that repetitions need to be done with perfect form in a simple 5 x 5 pattern (5 reps x 5 sets) with a 100% of 9RM load and minimal rest between sets and the focus is on the three main powerlifts (Bench, Squat, Deadlift) and power clean and press and snatch (both unilateral and bilateral). Conditioning workouts are based on enhanced intervals and intermittent intervals and use old school techniques such as jump ropes, medicine balls, plyometrics, heavy bags, kettle bells and some resistance band work.

Brutal - especially when I am just watching and inflicting the torture on someone else :)

[MelanieM]

You guys sound like you know what you're talking about...without having to go to the gym, what's the easiest and quickest way to tone thighs and the back side?

[DavidObeid]

Body weight squats (done with PERFECT form) are a good place to start, but it depends on what you already do and what kind of shape you are in.

I'm also assuming that "tone" does not mean "lose body fat from this spot".

[MelanieM]

Ohkay thanks

[DavidObeid]

I'm really very reluctant to make up a program for someone I can't see exercising in front of me Mel. I'd die if I told you to do something that ended up causing an injury because I wasn't there to teach you how to do it safely.

[MelanieM]

Thanks David...

[DavidObeid]

Warning: over explaining about to happen!

Even things that seem as simple as body weight squats can be done wrongly (causing the lower back to round or failing to maintain some degree of lordosis) and result, long term, in weaknesses and imbalances that can lead to injury.

I wasn't kidding when I said that people would hate training under me. It's ultra-discipline wrapped in psychotically retentive tendencies.

[MelanieM]

Totally not what I was expecting lol

[DavidObeid]

What do you mean? What were you expecting?

[Stephen Spiteri]

You guys sound like you know what you're talking about...without having to go to the gym, what's the easiest and quickest way to tone thighs and the back side?
Steps.

Get a milk crate or something of a similar height or slightly lower, and "step up, step down" like so:


http://www.youtube.com/watch?v=AueTa1_LOmc
More info here: http://www.netfit.co.uk/fitness/home/lowerbody/beginners2/step-up-box.htm

Alternate starting your steps on your left and right foot. Aim for about 20 steps per foot (the leg you start on) with a small rest in between and to start with, do four sets (i.e. 4x20 steps; two per starting leg). Three of these sets within about 20 minutes to half an hour per day will set you on your way to good weight loss and toning results.

[MelanieM]

I didn't expect all the technicals, but more like: body weight squats a certain amount of times per day full stop.

[DavidObeid]

I ended up in spinal surgery last year because nobody took the time to get ultra-technical with me when I was younger.

[MelanieM]

Oh no :(

Of course I appreciate your technical details Obeid, just didn't expect it.

So, thanks :)

[MelanieM]

Steps.

Thanks, I'll start next week if I can :)

[sandiego]

I'm pretty much a treadmill/cross trainer kinda person... too intimidated to use weights (especially free weights)... pain threshold etc... but I do 'love' cardio!