TUESDAY:
100x Box Jump @ 24" box
Record time

WEDNESDAY:
Push-ups +
Sit-up +
Pull-up
21-15-9 (first set is 21 of each, second is 15, then 9)
Record time

THURSDAY
5k Run
Record time

FRIDAY:
Tabata Burpees

Back in the game!

It only took me 10 minutes, but those 10 minutes where hell!

Wednesday work out was done today, I ran out of time yesterday. Took me 35 minutes.

Btw, my post count is 666

Did one hour of running on the 5k day.

20 each round of tabata burpees (8)

Oh hey Rampage! I forgot to update, I joined a soccer league this past Monday, so I think I am gonna lay off the routine for a while! Thanks for all the help though. I' ll be sure to bug you once we are done! (Which could be rather quickly if the team I land on sucks)

100 XBox Jump @ 24" box

Thats what MS does with all the broken 360s.

LOL

ORIGINAL: mastachefbkw

100 XBox Jump @ 24" box

Thats what MS does with all the broken 360s.

I can imagine.

They repackage them and ship them out again. I thought that was obvious.

What do you think of weight machines over free weights as far as getting results go?

With free weight I have a hard time keeping my body balance, with machines I only have to worry about exerting force, with free weights I have to worry about posture, balance, etc. Machines typically hold your back so posture is irrelevant as you fall naturally into it.

I hate machines. I used to like them because as you pointed out they make things much easier. Therein lies the problem. Nothing in fitness comes ' easy' . By using machines you' re-
1) Not making the gains you could be while using free weights.
2) Missing entire muscle groups.
3) Increasing the strength of different body parts at varying speeds.

All three of these really go hand in hand. Your body is one piece and should be treated as such. Did you know the stronger your abs are the more weight you can bench press? Most people don' t know how much different muscle groups effect others. My using machines which only target small groups of muscles and take the rest out you are decreasing the effectiveness of what could be achieved with free weights. If you are putting too much focus on one muscle group as well it will mess up you figure, posture, and overall body structure.

Posture is very important for lifting and trying to get around that isn' t a good idea. I mean really, working out for me is focused on overall strength, not so much physique. The definition is just an added bonus. Free weights actually pertain to how something heavy would feel if you were to lift in in a real world situation. Using a machine is about as unrealistic as it gets. You aren' t simulating anything, you' re just going through the motions.

If balance and posture are an issue try lighter weight and work your way up. That core strength for balance and posture are some of the most important aspects of working out.

If form is giving out you are taking on more than you can chew. today my workout was-

10x Deadlift @ 265# (# represents lbs. for anyone that hasn' t guessed it) +
20x Ball Slam @ 20# ball
3 rounds

The deadlift is a exercise that requires very strict for or you can end up destroying your back. If I would have gone any heavier than 265# I probably would have thrown out my back from not keeping proper balance and posture. It was a struggle keeping my back in line but today was an emphasis on core strength and the deadlift is pretty much the ultimate workout for that.

When I started looking intro free weights I had to work out my " Wrists" to be able to even come close to bench pressing the stuff I can on machines. I was told thats common for people who only do machines to have " weak wrists" .

I' ve started doing smaller exercises like curls with free weights, but it' s really inconvenient for me to find a place where everything is free weight, I have a free gym members ship and 80% of the equipment is machines.

Yeah, weak wrists are quite common from using machines. That' s part of the balance thing. Your arms aren' t having to compensate for the movement of the bar. I had the same problem when I started working out towards the beginning of college a few years ago. I only used machines and was benching the most I ever had, doing sets of 10 at my bodyweight. If you gave me an actual barbell though I wasn' t even getting 135#.

If you' re stuck with machines you might as well use them. They are at least something. Nearly all gyms dumbbells though and if you can get your hands on those you' d be much better off.

What do you think of weight machines over free weights as far as getting results go?

With free weight I have a hard time keeping my body balance, with machines I only have to worry about exerting force, with free weights I have to worry about posture, balance, etc. Machines typically hold your back so posture is irrelevant as you fall naturally into it.

Rampage is right, free weights are definitely the way to go. On top of all the balance and posture issues he mentioned, certain exercises aren' t effecting your stabilizing muscles unless you use free weights. I' ve gone back to using dumbbells for the majority of my bench pressing. Until you' re at a monstrous point when finding dumbbells in your weight range is inconvenient, that' s definitely the best way to go.

Garage gym is almost complete! Pics coming soon!

Sweet, I actually was going to inquire about that yesterday.

The first stages of the Olympic weightlifting platform...


The weights, finally delivered! 2x10, 2x25, 2x35, 2x45


Ab bench. I also got an AbMat (not pictured)...


My PowerMaster quick-change dumbbell set...


Kettle bells and medicine ball...


Olympic rings, for hanging on my pull up bar (once it' s mounted to the ceiling)...


Yoga ball, for core strength exercises...


3/4 inch rubber flooring...

Nice man!!!

<Drool>

Shipping must have been expensive.

pretty awesome stuff right there