Rampage' s Workouts 101

As I mentioned in the " Post Your Picture" thread I decided to create another thread devoted to working out. I' m glad several of you found interest in how I achieved my current figure and I really am grateful for all the compliments.

I guess I' ll start with a rundown of my workout style even though it was basically described in the other thread. We' ll say it' s a refresher, lol. Basically the workouts I do are quick workouts with balls to the wall intensity. If you aren' t cursing life when you are done the workout wasn' t good enough or you didn' t try hard enough. All the workouts focus on using multiple body parts (though this can be argued when talking about back extensions and sit-ups/crunches) to achieve the greatest amount muscular and metabolic stimulation.

Forget what most people try to tell you about working out. The whole 3 sets of ten for individual body parts is cliche, boring, and not as effective as what I do. Working out only three days a week to keep your body from being over worked... toss that out the window. Over eat to bulk up with heavy weights and then starve yourself later while going to strictly cardio to get the definition... what a joke. Traditional workout methods while effective are slow, boring, take forever to see results, and don' t transfer well into real world situations.

There are only a few things you need to focus on for this regiment as I said in the other thread. 1.) Eat right. Don' t count calories just watch what you are putting into your mouth. There' s a difference between being satisfied and full. Figure it out. 2.) Be consistent. You want to try to workout 4 days a week minimum. 5 to 6 is better. Guys at Gym Jones have gone on stints where they didn' t take a break for over a week and a half. 3.) Learn to accept pain and if possible make it your friend. These workouts are hard, they hurt, grown men have cried doing them, they' ve puked (my friend puked his guts out half way though one of my favorite workouts), but if it wasn' t like this it wouldn' t be worth it.

Saying that I' m not going to throw you guys into the hardest workouts right off the bat. The workouts I post for this week will be beginner level. They' ll still be challenging but I' m not going try and make you guys vomit. This weeks regiment will not require any weights, you won' t need to buy anything, and they shouldn' t take all that long to complete. I' d actually like to see several of you attempt it so you can post and compare results. This is a learning experience for me too because I' ve really only semi-trained two or three people since I started working out.

First, I' d like to provide you guys with some useful links.
Crossfit exercise demos- This site provides great video tutorials for tons of different workouts. You can learn a lot from watching them.

Gym Jones videos- You want some inspiration? Watch the video called " The Captain" . If you want to see what I look like after a workout watch " MSFU" .

Progression- My blog. You can see what I' m doing day to day. I' ll be doing a workout tomorrow but the rest of the week I' ll be in San Fran for GDC. I won' t be posting much until next week.

So here' s the schedule for those of you that want to give it a shot:

Monday:
10x Walking Lunge (10 each leg) +
20x Sit-up
5 rounds (record time)

Tuesday:
5x Pull-up +
10x Push-up +
15x Box Jump (find a something to jump on that' s 18" to 24" tall)
20 minutes, as many rounds as possible (record number and post)

Wednesday:
5k run (3 miles)
Any pace you want

Thursday:
Tabata Push-ups
Then:
Tabata Squats
(Just write how much it hurt. Remember that it' s 20 seconds of as many as you can do followed by 10 seconds of rest, 8 rounds. Do that for the push-ups first and then the squats)

Friday:
" Those Burpees Suck" (easy version)
10x Pull-up +
20x Box Jump +
30x Push-up +
40x Sit-up +
50x Burpee
(Record time. This is going to hurt like a bitch after the tabatas from the day before but like I said, this is the EASY version. Keep a brisk pace but make sure you are getting the full range of motion for each rep. If you aren' t the rep doesn' t count. Slow down when needed just make sure you have proper form every single time. You are looking for quality. Speed will come over time.)

It was actually really tough to come up with a weightless regiment, lol. I' m going to have to do a lot of research to come up with something new for next week. that' s something I should also mention. You don' t want to repeat workouts. The reason you body goes through changes while working out is because it' s trying to accommodate the work you are putting it through. Eventually your body will get used to a repeated workout and plateau. By keeping things varied your body can' t adapt and it will continue to get stronger at a constant pace.

XBL Gamertag: Rampage99

" Basically, pollute the air all you want, your just speeding up the inevitable. Our future generations are f*cked as it is and there' s really nothing we can do about it. Have a nice day "

wheee just in time I been running out of money for proper equipiment. So now I can get the workout I need for the film...hmm I should definitly credit you.

I am definitely giving it a shot. I am looking at that page with the exercises in the morning, as my English vocabulary galore for exercises is not as wide as the rest. One question though, what do you mean by the + symbols after some of the exercises?

One question though, what do you mean by the + symbols after some of the exercises?

He probably means " or more" .

that is pretty iintense. I might try some of that, but I' m not going to go out running until it is warm again.

"If you knew how good I am you would think I'm modest."

It' s good to see some variations of things I usually do. I' ve actually been applying Tabata to a lot of my martial arts training for the last 6 months or so. I' ve come to loathe the 4 minutes of pain it entails but it' s effectiveness is undeniable.

ORIGINAL: Chimura

I am definitely giving it a shot. I am looking at that page with the exercises in the morning, as my English vocabulary galore for exercises is not as wide as the rest. One question though, what do you mean by the + symbols after some of the exercises?

The + is for when you are going from one exercise immediately to the next. these workouts aren' t like your normal workout where between each exercise and each set you take a break. Unless specified you flow from one movement to the next until the workout is over. In the case of Thursday' s workout notice how there is a " Then:" . That means you do take a break between the exercises. There' s no specified time to rest either. You can go ahead and recover from the first tabata though waiting anymore that 5 or so minutes is kind of pushing it.

For some workouts I will say you can take 1 or 2 minute breaks between sets. as long as the + is there though don' t plan on splitting things up. You are going from one exercise directly to the next which is one of the factors that makes this style so effective. You are getting your cradio in at the same time you are getting your strength in.

Edit:
I should clarify though that with some of these workouts you probably will need to take a few seconds between reps and stuff to catch your breath. When you get to the 50 burpees you won' t be able to do them without stopping every now and then to gasp for air. The + really comes into play for timing your workouts. The watch doesn' t stop until the workout is over unless split up by a then or a break is specified in the workout description. Any break you personally take is just hurting your own time. It' s up to you on how much you are willing to sacrifice.

XBL Gamertag: Rampage99

" Basically, pollute the air all you want, your just speeding up the inevitable. Our future generations are f*cked as it is and there' s really nothing we can do about it. Have a nice day "

Holy f&*^@*&^#&^#&#^*

I just finished, and I can barely breath. I am not kidding. That was about 15 minutes of pure torture. It feels good though... f*ck, I am lying, it feels like shit.

Rampage, my respect for you has increased a 1000 fold. Can' t *sarcasm, so it does not get lost in text* wait for tomorrow...

ORIGINAL: Chimura

Holy f&*^@*&^#&^#&#^*

I just finished, and I can barely breath. I am not kidding. That was about 15 minutes of pure torture. It feels good though... f*ck, I am lying, it feels like shit.

Rampage, my respect for you has increased a 1000 fold. Can' t *sarcasm, so it does not get lost in text* wait for tomorrow...

Lol, awesome man! 15 minutes is pretty darn good for a first attempt. Well done! Now just imagine doing that holding and extra 45 pounds during the lunges with two other exercises tied in. Stay strong dude and keep up the effort!

XBL Gamertag: Rampage99

" Basically, pollute the air all you want, your just speeding up the inevitable. Our future generations are f*cked as it is and there' s really nothing we can do about it. Have a nice day "

WOuld you recommend those weight vest things? See apparently I' m pretty masochistic so stressing my body in horrific ways certainly isnt gonna be a problem lol

Now just imagine doing that holding and extra 45 pounds during the lunges with two other exercises tied in.

I' ll rather not

It scares me just to read it

Ok, I did 2 rounds. I started the third and collapsed. My legs and abs were just too tired from Yesterday. I look forward to tomorrows running. It certainly looks easier than Thursday and Friday.

Mass, you won' t need a weight vest. Later on you could consider one but starting this regument there is no need.

XBL Gamertag: Rampage99

" Basically, pollute the air all you want, your just speeding up the inevitable. Our future generations are f*cked as it is and there' s really nothing we can do about it. Have a nice day "

I had to do the running today, it was raining yesterday. It felt quite nice compared to the rest of the stuff

I forgot to record today earlier.

On the squats, I averaged about 17 each 20 seconds. The cardio work I' ve been doing includes lots of squats, so that wasn' t too much of a problem. It hurt a lot though.

Push ups, I averaged 15 the first 2 rounds, 5 the third and barely 2-4 the next couple of rounds. That hurt like a motherf.ucker

Well done Chimura. That' s a pretty good first week. Now you will start building up a mental tolerance to the workouts. That' s really the hardest part of the whole thing. This regiment is a mind f*ck more than anything else.

For today try:
MONDAY:
1 mile (1.6k) run +
40 burpees +
1 mile (1.6k) run
Record time.

I' ll have the rest of the weeks regiment up by tonight.

I' ve already knocked out my 5k this morning. It felt good to run again after that week off for GDC. I' m looking forward to my workout tonight known as " Kickstand" .

XBL Gamertag: Rampage99

" Basically, pollute the air all you want, your just speeding up the inevitable. Our future generations are f*cked as it is and there' s really nothing we can do about it. Have a nice day "

Finally I can start. Gonna be a week behind but at least I know what' ll be coming at me. Had the flu for a while there.

Make sure you are recovered from that flu. Mixing this stuff with sickness is not a good combination. I' m speaking from experience.

XBL Gamertag: Rampage99

" Basically, pollute the air all you want, your just speeding up the inevitable. Our future generations are f*cked as it is and there' s really nothing we can do about it. Have a nice day "

Ok, that took me about 30 minutes. Man, those burpees hurt like no other. But you definitely feel your body worked out completely.

TUESDAY:
20x Push-up +
20x Sit-up
4 rounds, record time.

WEDNESDAY:
50x Squat +
10x Pull-up
3 rounds, record time.

THURSDAY:
30 Meter Bear Crawl +
15x Push-up +
30 Meter Bear Crawl +
15x Sit-up +
30 Meter Bear Crawl +
15x Burpee
3 rounds, 2 minute rest between rounds.

Then:
Tabata Push-up

FRIDAY:
5k Run
Record time. Make this a swift pace that' s got you breathing heavy but not killing you.


Btw, Thursday will probably destroy your arms and chest. Take some time between the main workout and the tabata push-ups because the arms will need it. It' s quite possible that by the end of the tabata you' ll only be getting a couple reps in for the whole 20 seconds. Make sure you are at least pumping one rep out. Don' t give up on these.

XBL Gamertag: Rampage99

" Basically, pollute the air all you want, your just speeding up the inevitable. Our future generations are f*cked as it is and there' s really nothing we can do about it. Have a nice day "

that looks tough, you really need to be in person to train though..

Change is inevitable. Except from a vending machine.

Viva La Revolution! erm, I mean Viva La Wii!

I' m not training anyone here. I' m just throwing out workouts. I' ve never had a trainer and pretty much everything I learned came from the internet. If I was actually training people I' d be asking for money, lol.

XBL Gamertag: Rampage99

" Basically, pollute the air all you want, your just speeding up the inevitable. Our future generations are f*cked as it is and there' s really nothing we can do about it. Have a nice day "

I just started going to gyms and weight rooms, and had people correct me as I fouled up.

I do most my training indoor too, All sprang from Praying Mantis Kung-fu which i studied for 5 years..


Training is Split into two Forms:

RESISTANCE TRAINING (essential)


INTERVAL TRAINING (Can help Maxiumize results and vastly boost metabolism)


I Do the following Superset everyother day, IE Monday, Wednesday, Friday.. Give your Body a days rest inbetween each Superset, this is essential.



RESISTANCE TRAINING SUPERSET


Set 1


20 Snake Pushups (Or You can do normal Pushups if ya like)

20 Bodyweight Squats

REST for Less than 1 Min

20 Snake Pushups

20 Bodyweight Squats

REST for Less than 1 Min

20 Snake Pushups

20 Bodyweight Squats

REST for Less than 1 Min


Set 2


15 - 20 Stationary Bodyweight Lunge

15 - 20 Pullups

REST for Less than 1 Min

15 - 20 Stationary Bodyweight Lunge

15 - 20 Pullups

REST for Less than 1 Min

15 - 20 Stationary Bodyweight Lunge

15 - 20 Pullups

REST for Less than 1 Min


Set 3


15 ' 8 Count' Body Builders

Plank for 30-45 seconds

REST for Less than 1 Min

15 ' 8 Count' Body Builders

Plank for 30-45 seconds

REST for Less than 1 Min

15 ' 8 Count' Body Builders

Plank for 30-45 seconds

REST for Less than 1 Min


INTERVAL TRAINING

On your days off from the resistance training you can IE an hour or so Running, even better to boost metabolism, Use a treadmill and do the following sets:

1 min at Speed 6 (fast walk)

4 mins at speed 20 (sprinting)

Repeat 3 times

The sweat will pour off you!! Try not to jogg, i found with sprinting, you can get the same results in half the time, this workout last only 20mins and when mixed with the resistance training above they work perfectly. (Yes, i can say im well cut).

Alternativly, Interval training could be SEX, grab your girl / a girl / a mistress / a lover on your days off and have a good 2-hour session!!! ROFL im not joking.

Currently playing:
Korg DS 10 (ds) /  Metal Slug 7 (ds)
Rhythm Heaven (ds) /  Fire Emblem (ds)
Super Stardust HD (psn) /  Virtua Fighter 5 (360)
FSX (P

You realize supersetting is interval training right? Your resistance training days are just as much interval days as your " off" days. Also the fact that you do the same exercises week after week is hindering any improvement you could be making because even though you may feel you are still getting a workout your body has most likely plateaued. Doing the same routine over and over gets you no where after about a month.

Also, rest days between workouts is not essential. You are proving it yourself by adding cardio in on the off days. There' s no reason you can' t do resistance multiple days in a row. Yeah, there seems to be some rule floating around that your body needs at least a day of rest between workouts but that way of thinking has been fading away for years. It' s mainly a way to prevent injury but if you train smart you don' t have to worry about it. Your body can adapt.

I think you could really push a lot harder in your workouts to be honest. Your workout is a little too convoluted. You' re hitting all the body parts but not really targeting any of them. It seems like you' re just trying to get a full body workout in without thinking in through. Don' t do ' 8 Count' Body Builders either. I just watched a video to see what they were and it looks like what some poor sap would do to cheat on burpees. You' ll get a lot more out of the exercise if you add the jump and get rid of that retarded split movement.

This is just my opinion of course.

XBL Gamertag: Rampage99

" Basically, pollute the air all you want, your just speeding up the inevitable. Our future generations are f*cked as it is and there' s really nothing we can do about it. Have a nice day "

I don' t work out to hard because i heard it makes your dick shrink and i ain' t got much to risk.

LOL!

XBL Gamertag: Rampage99

" Basically, pollute the air all you want, your just speeding up the inevitable. Our future generations are f*cked as it is and there' s really nothing we can do about it. Have a nice day "

ROFL

"If you knew how good I am you would think I'm modest."

I don' t work out to hard because i heard it makes your dick shrink and i ain' t got much to risk.

I am done. Holy sh!t! At first I thought, how bad can this really be? But it is worse that I could have possibly imagined. It took me about 40 minutes to get through this. Damn, that was intense.

28 minutes. The squats are not so bad, but my arms are destroyed.

Chimura, if you arms are dead switch Thursday' s and Friday' s workouts. Do the run tomorrow so that your upper body is prepared for the bigger workout.

XBL Gamertag: Rampage99

" Basically, pollute the air all you want, your just speeding up the inevitable. Our future generations are f*cked as it is and there' s really nothing we can do about it. Have a nice day "

That sounds good. My arms will thank me.

I don' t work out to hard because i heard it makes your dick shrink and i ain' t got much to risk.

I had a football coach tell me once that for every 10 pounds of fat you lost, you gained an inch on your jimmy.

I had a football coach tell me once that for every 10 pounds of fat you lost, you gained an inch on your jimmy.

He has it wrong. For every 10 pounds you lose you can SEE another inch on your jimmy.

Well, I just finished moving boxes (we are moving places) so I couldn' t do the run. Neither rest my upper body. So I' ll just do the run tomorrow and the other set on Saturday.

Actually at this point do the run tomorrow and save the big workout for Monday. I' d prefer you took the whole weekend to rest. Up to you though.

XBL Gamertag: Rampage99

" Basically, pollute the air all you want, your just speeding up the inevitable. Our future generations are f*cked as it is and there' s really nothing we can do about it. Have a nice day "

ORIGINAL: Rampage99

" Those Burpees Suck" (easy version)

What' s that? There isn' t a description on the Crossfit website for this one.

ORIGINAL: Agent Ghost

I had a football coach tell me once that for every 10 pounds of fat you lost, you gained an inch on your jimmy.

He has it wrong. For every 10 pounds you lose you can SEE another inch on your jimmy.

Oh shit!!! Poor Torr!!!

ORIGINAL: Chee Saw

What' s that? There isn' t a description on the Crossfit website for this one.

A burpee demonstration can be found here.

" Those Burpees Suck" is a workout created by Gym Jones (the other site I source from, where the 300 cast trained). You can find it here. It' s the 5th workout down.

XBL Gamertag: Rampage99

" Basically, pollute the air all you want, your just speeding up the inevitable. Our future generations are f*cked as it is and there' s really nothing we can do about it. Have a nice day "