Surf Fitness & Nutrition

[Trunk Monkey]

What about balance? What is a good way to improve balance in the gym?

Here ya go:

http://media.ebaumsworld.com/rednecksurfing.wmv

It's cheaper then going to the gym. (EDIT- if it's not your car)

[EliteVibe]

IS good for the most part, but 12 reps is too much, your surfing will keep your endurance up, but weights should help with your fast twitch fibers, that way you will be explosive.

[Wilbur Kookmeyer]

forgot to update for week two. Oooops.

Ok...week two.

At this point you should be well into settling in on a routine. Make sure your mind is set. You go to the gym. Period. Old lady/man wants to roll in the sheets? Sorry...it's gym time. Got it?

As far as cardio goes...you should be in a rythym at this point. Flow with it. Increase your time or difficulty a notch or two but don't extend yourself out to much. challenge...but do not defeat yourself.

You will maintain the same weight routine this week as week one, but with a few alterations.

#1...add weight. 5 maybe 10 pounds.

#2...add in a chest press at 70 lbs 3/12.

#3....add in a leg press (I prefer an inverted sled) @ 120 lbs 3/12.

#4....the tricep pushdown is no longer an option. Add it in. Use a cable pull down..keep you legs @ shoulder width, knees bent a bit, and back straight. Do not allow weights to rest, and do not lock out your elbows. 3/12 @ 50 lbs.

Remember....concentrate on your lifting. Slow...fluid movements. No jerk. If the weights touch/rest...that rep does not count...add one.

Just wait...all this leg work is adding up to some fun stuff in the next few weeks.

Drink lot's of water all day.

Have fun.

[Country Honk]

A gallon of water a day is where it's at. Lots of veggies too.

[nm]

Good advice Honk.........water, fruits & veggies........yum.

Here's a new workout that puts the focus on your shoulders & back......

Total distance = 2150 meters

Warmup: 1x1000 free

Kick set: 1x200 i.m.

Set 1: 5x100 @ 1:40 (100 free; 75 free/25 fly; 50 free/50 fly; 25 free/75 fly; 100 fly)

Set 2: 5x50 @ 1:00 Fly

Cool down: 200 free easy

Adjust the send off times accordingly..............Have fun!

[SooLoo]

I know everyone wants to hear what keeps me in top form. Keep in mind, I have been at this a long time and am very progressive. Good luck.

Rub turkey breast with 1/2 kosher salt and 1/2 brown sugar

Go for 3 mile run

Start some briquettes in a folgers can (no lighter fluid you lazy f@*ks)

25 min pilates and abs

Open a beer

Wait. Think about working and decide against it (bad for the workout)

Open another beer and spill briquettes into smoker ad chips (chunks)

Add turkey and marvel at how smart I am

Mow lawn with beer in pocket

Check/add chunks (I'm a hickory man my own self)

Shower, another beer, kill off stash, news.

Start asparagus, pull turkey and eat.

Nightcap at titty bar.


Start this routine 3 mornings with 1/2 hour weights and you will be oiling up this summer and looking HOT! You can also substitute pork shoulder for turkey, remember, change is good.

Disclaimer, you already must be in good shape before attacking this program. Consult your doctor.

[SooLoo]

Today I am taking my workout to another level. Going to go with Chili-rubbed baby back ribs with espresso barbeque sauce.

[Koo Nass]

You are a well tuned athlete. Remember - no pain, no gain.

[Ron Burgundy]

man, i'd lift weights, but dude...they're really heavy!

if you want a real workout, 6th street bar and grill on thirsty thrusdays has 36 ounce gusto's for $2.50. those things really work the biceps, but they get lighter with every rep. kind of an aerobic workout.

[chickenskin]

Hey, NMM, we're trying to stay in good surf shape, not make the 2008 Olympic team, you maniac. Okay folks, coming from an ex-competitive swimmer, but not on nearly the same level as N, unless you've been swimming a lot, do not attempt her workout unless have extremely webbed feet and gill slits, or an outboard motor strapped to your a**. The last time I was in a pool, the 1000m free WAS my workout, hell, the 200m IM would have me heaving in the gutter.

[not_a_speed_bump]

Monday:
Back/bi's
Deadlift 3x3
bb rows 4x6
bb curls or CG chins (weighted) 4x6

Tuesday:
Chest/ tri's
Inc bench 4x6
flat bench 4x6
CG bench 4x6

Thusrday:
legs
Squats or front squats 4x6
SLDL 4x6
abs 4x6

Friday:
shoulders
Military press 4x6
side laterals 3x8
cuban rotations 3x15-20

Warm up 5mins cardio, and warm up sets too. Stretch during and after lifting. 15-30 mins cardio after lifting, HIIT.
Eat 1gram of protein per pound of body weight. Eat clean.
Sorted.

[Wilbur Kookmeyer]

Sorry...I forgot to post Weeks 3 & 4, so here ya go...

Week 3:

Cardio should be in a good zone at this point. Push for more distance, or higher levels.

Weight routines are the same, add weight where you need it, and add in a Lateral Raise 3/12 @ 50 lbs or so.

At the end of Week 3 you should be very comfortable with the weights you have been pushing. When nadding weight, or deciding how much to lift, there is a basic rule you can use. Your first set of reps with the weight should be comfortable but not easy. Second set should be a bit tougher, by the 6th or 7th rep of your 3rd set...you should be seriously doubting your ability to complete the set. If you are not feeling the doubt by the 10th rep of the third set...add weight.


Week 4:

This is a heavy leg week.

Drop your shoulder/back/tricep work, or reduce it to a couple quick sets.

Squats (sled) 3/12 at 100 lbs.
Leg press 3/12 @ 135 lbs
Leg extensions 3/12
Leg curls 3/12
Roman Chair Leg lifts 3/12
Cardio.

Ok....going into Week 5 now...

Week 5 starts some exciting things. You have now built a base, a good solid foundatiion to build on. You should be very comforatable and familiar with all of your lifts and cardio routines.

This is where we will break it out into 3 seperate groups.

Leg/Trunk Day

Squats 3/12
Lunges (w/bar "Smith") 3/12
Leg Press 3/12
Leg Extension 3/12
Leg Curl 3/12
Calf Raises 3/12
Roman Chair Leg Lifts 3/12
Cardio


Chest/Tricep Day (My personal favorite day)

Bench Press 3/12
Military Press 3/12
Lower Chest Press 3/12
Straight Chest Press 3/12
Flys 3/12
Tricep Dips 3/12
Tricep Cable Pushdown 3/12
French Curls 3/12
Cardio


Back/Shoulder/Bicep Day

Lat Pulldown 3/12
Hi Row 3/12
Low Row 3/12
Straight Row 3/12
Shoulder Press 3/12
Rear Delt Pull (if available) 3/12
*(if not available...take light dumbells, lay face down on bench, lift from floor with arms straigh out)
Lateral Raise 3/12
Preacher Boards 3/12
*(for extra fun...skip the Preachers, and do Killers....take a curl bar, keeping your back straight against the wall, lift fromm a full lower position to waist level and back 12 times, on the raise of the 12th rep...raise past the waist level and bring the bar to the top of the rep, do the next 12 from waist to chest, on the drop of the 12th rep release to a lowered position and complete 12 more reps @ full range. Do them with out stopping and keep your back against the wall. If you do them right...you will need a long straw to drink your beer that night 'cuz you aint lifting shite)
And of course..Cardio.

You should always do a warm up (5 minutes) then lift, then burn it all out on your cardio...I don't do this. I hate cardio. Lifting is like candy to me. So I force myself to hit cardio first..then reward myself with lifting.

After a few weeks..mix up the days. Your body is extremely adaptable, and will quickly figure out how to meet your demands as effeciently as possible. Efficient in the this case...is no good. Keep it guessing for maximum results.

Have fun.

[Wilbur Kookmeyer]

Question:

So i was chatting with one of my friends last night...major lifter, you know..the kind of guy who's work out routine includes 3 sets of Bench press well over 300 lbs...anyway...he was saying that chest/tricep day is a bad combination as most of your chest work will work your tri's as well, then if you turn around and hit your triceps, they are being over worked and will not gain in strength but may actually lose it.

Thoughts?

[Ron Burgundy]

abosolutely. you target muscles and skip a day between workouts. you're actually causing micro-tears when you work out, and you need to give them time to heal and rebuild (which is the result of larger muscles).

if you're doing lighter weights and endurance strength, then it's not as big of a deal. since you're talking about bench, though, i'm sure you aren't just lifting the bar.

[qball]

I don't pretend to know jack about fitness, but my experience has been that working bench and triceps on the same day is fine. I've always done some sort of tricep work on the same day as bench press, usually close-grip bench and then either dips or tri-pulls. The result is my tris are probably my most defined muscle and one of the few muscles that I regularly work higher weights in than my workout partners.