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Workout routines

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notspoicey
Posts: 1167 - Karma: 1,706
alright fellow NSers, i was at the gym today and i was wondering what you do when you workout [or what you would do if you did] and what areas i can train to help my skiing
Go!

oh and also what songs do you listen to while you workout
Feb 24 2014 10:18PM
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Jeebus.
Posts: 4904 - Karma: 5,822
Climbing
Feb 24 2014 10:18PM
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Anathema
Posts: 21048 - Karma: 5,061
i train my left forearm several times per day...
Feb 24 2014 10:19PM
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DolphinClit
Posts: 63 - Karma: 41
if you were a guy id say follow cory gregory on twitter and do his workouts
Feb 24 2014 10:19PM
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yangumane
Posts: 1816 - Karma: 3,346
exercise bike for skiing workout.

thug ass gangsta rap for the music
Feb 24 2014 10:20PM
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skiersupreme
Posts: 1549 - Karma: 4,872
gyms suck. just a bunch of douche bags admiring their tries for hours on end.
Feb 24 2014 10:20PM
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.AR6rider.
Posts: 15976 - Karma: 8,799
Wanna know how I know you're weak as shit?
Feb 24 2014 10:22PM
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SFB
Posts: 8895 - Karma: 26,347
>implying i workout
Feb 24 2014 10:23PM
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Barkbert
Posts: 32 - Karma: 112
As far as skiing goes, anything that uses your legs will be helpful. Free weights are where it's at for upper body
Feb 24 2014 10:23PM
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slayaa
Posts: 197 - Karma: 582
not this, id reccomend yoga for flexibility
Feb 24 2014 10:25PM
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bakedpow
Posts: 8770 - Karma: 10,462
idk if this will work, but iv stockpiled this over the past few months.

depending how much you work out rotate different muscle groups. if youre serious about working out and not being the typical girl who goes and stands on the elliptical for an hour. cardio is definitely good but you can lift weights without bulking up and looking manly. it's called high rep/low weight.


here is a link to some exercises/workouts

https://docs.google.com/file/d/0By8Mfhu2HqiBNm5BWjJvcHZEaG8/edit

you will probably have to download to be able to zoom in and see all the workouts
Feb 24 2014 10:25PM
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Barkbert
Posts: 32 - Karma: 112
do you even lift?
Feb 24 2014 10:27PM
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chacha33
Posts: 959 - Karma: 4,163
shots fired
Feb 24 2014 10:28PM
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slayaa
Posts: 197 - Karma: 582
no i dont wanna bulk up when you need flexibility
Feb 24 2014 10:31PM
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notspoicey
Posts: 1167 - Karma: 1,706
you just wanna check out my ass if i wear yoga pants
Feb 24 2014 10:32PM
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yangumane
Posts: 1816 - Karma: 3,346
pussy
Feb 24 2014 10:33PM
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slayaa
Posts: 197 - Karma: 582
feel free to do yoga in basketball shorts instead :) but do yoga
Feb 24 2014 10:33PM
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yangumane
Posts: 1816 - Karma: 3,346
just do it naked, yoga pants won't stop me
Feb 24 2014 10:34PM
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DIPED_IN_SAUCE
Posts: 858 - Karma: 2,256
Click for larger image
Feb 24 2014 10:45PM
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tripnip
Posts: 1882 - Karma: 482
Generally a lot of TRX. and running.
Feb 24 2014 10:46PM
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Jeebus.
Posts: 4904 - Karma: 5,822
On a related note, anyone got a good site for ordering HGH and other steroids, I'm making a cocktail.
Feb 24 2014 10:55PM
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Cudder.
Posts: 2248 - Karma: 307
picking up weights and putting them down
Feb 24 2014 10:57PM
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walrussteeze
Posts: 327 - Karma: 212
Upper-lower split centered around heavy compound movements.
Feb 24 2014 11:01PM
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987321654hgfd
Posts: 5133 - Karma: 5,447
http://www.catalystathletics.com/workouts/cycle.php?cycleID=52
Feb 24 2014 11:11PM
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FrenchFry
Posts: 969 - Karma: 3,432
I do a shit tone of power lifting! cleans dead lifts squats bench and such... and curls... just for the girl ;)
Feb 24 2014 11:19PM
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californiagrown
Posts: 9794 - Karma: 2,014
I am swamped with other things going on in my life at the moment so i can only fit in 2 workouts a week, max. Conseuently i have switched into pure maintenace mode, and am strictly trying to maintain max strength in my legs and core, and some semblance of size on my upper body.

Today: Leg Day

-10ish minute warmup- bike, stretch, calisthenics etc.
-2x4 box jumps
-4x3 Depth Jumps
-2x3 from height jumps
All plyometrics are done max effort, with as much time as needed between sets for 100% recovery. I also cycle high impact plyos(depth jumps etc) on and off ever 3 weeks or so because of diminishing returns and the stress on my knees.

-5 reps, 4 work sets Bulgarian split squat(both racks were taken or this would have been front squats, same rep scheme.)
-3 Reps 4 Work sets Deadlift
-3 reps 3 work sets Hang Clean(fully rested between sets)
-3 sets paloff press supersetted with stretching, foam rolling/lax ball
-3 sets cable crunch supersetted same as above.

sauna, 10min contrast shower, come home, eat, glass of wine, study.

*work sets means the sets i am going balls out. i dont count the 3-4 warmup sets it takes to get up to my working weight.

for example my deadlift went something like this:
1x10 @135
1x6 @185
1x5 @225
1x3 @275
1x2 @315
4x3 @365 (these being my worksets)

Feb 25 2014 12:56AM
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Blake.P
Posts: 9894 - Karma: 3,585
Start with 20+ minutes of biking (low impact on knees). Do either legs or upper body depending on the day. Do core (most days, if I did a really hard core workout the day before I might take a day off). Bike for about 5 minutes (cool down). Finish with 10+ minutes of stretching
Feb 25 2014 8:53AM
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-benedetto
Posts: 5238 - Karma: 1,359
Threads for when time later
Feb 25 2014 8:55AM
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saskskier
Posts: 4772 - Karma: 9,984
If you have someone around to teach you (unless you already know) the Olympic lifts, I would absolutely reccomend this. Nothing does more for your entire body than the Olympic lifts (snatch, clean and jerk).

Another good site for good programming (if you aren't comfortable with the Olympic lifts) is www.70sbig.com

Either way, read this:

http://70sbig.com/blog/2010/09/a-note-to-the-average-woman/
Feb 25 2014 10:29AM
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jibbpeter
Posts: 1613 - Karma: 4,083

I like to do mix of this one, the 300 workout, and custom crossfit workouts. I also run 5000 meters minimum 2 times a week.

The first few times it's fucking hell, but you'll get in premium shape in no time.


Feb 25 2014 11:04AM
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deleted5
Posts: 14507 - Karma: 13,500
Google bodybuilding under the first link on Google click the side link called exercise then click legs, do those.
Feb 25 2014 11:14AM
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HuckNorris44
Posts: 1025 - Karma: 2,392
I found out crossfit and fightclub have nothing in common. THE NUMBER ONE RULE OF CROSSFIT IS TO NEVER SHUT THE FUCK UP ABOUT CROSSFIT
Feb 25 2014 1:23PM
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andrew_marshall
Posts: 22 - Karma: 42
http://www.bodyblade.com/en/
Feb 25 2014 1:33PM
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saskskier
Posts: 4772 - Karma: 9,984
I generally agree with this, however I would rather hear people talking about Crossfit than roughly 1,000,000 other things.

Like any exercise program/methodology out there, there are terrible Crossfit coaches/programming and there amazing Crossfit coaches/programming.

(I hardly do any CF any more, but was introduced to Olympic lifting through it and that's my focus now)
Feb 25 2014 1:59PM
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louie.mirags
Posts: 6015 - Karma: 5,028
flawed logic. I have been going to the gym 3-4 times a week since last June and notice great results. Overall improvement in body performance, including flexability. You're going to need a better excuse to be a pussy.

If you ski and have a summer activity besides lifting weights, why would your body stop being flexible? You don't go from being skinny fat to looking like Arnold..
Feb 25 2014 2:41PM
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deleted5
Posts: 14507 - Karma: 13,500
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Feb 25 2014 2:42PM
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louie.mirags
Posts: 6015 - Karma: 5,028
I do a mens workout routine I found on muscleandstrength.com... browse through the section geared toward women and see what fits you. You can choose to isolate muscles or do a full body routine. In the summer I will go to the gym 3-4 times and usually hike or bike 5-6 times a week.
http://www.muscleandstrength.com/workouts/women.html
Feb 25 2014 2:47PM
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Toasty.
Posts: 6195 - Karma: 2,278
squat, lunges, deadlifts for skiing shit
Feb 25 2014 3:00PM
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saskskier
Posts: 4772 - Karma: 9,984
That's a legit strongman movement. Look up "continental axle clean". I've never seen (or heard of) any Crossfit gym ever programming them in or a workout or promoting them as a skill to work on.
Feb 25 2014 3:09PM
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deleted5
Posts: 14507 - Karma: 13,500
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Feb 25 2014 3:13PM
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Toasty.
Posts: 6195 - Karma: 2,278
Crossfit is intense athletic training for the professional non athlete.
Feb 25 2014 3:13PM
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saskskier
Posts: 4772 - Karma: 9,984
If it gets people off the couch working out, I don't care how they do it. Crossfit, regular gym routine, hiking, skiing, power walking, yoga, who cares? Good for them.
Feb 25 2014 3:42PM
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987321654hgfd
Posts: 5133 - Karma: 5,447
This right here. Crossfit may have some retarded programming and for the most part a complete disregard for form, but it gets people off their asses.
Feb 25 2014 4:29PM
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californiagrown
Posts: 9794 - Karma: 2,014
Crossfit is a sport, not a training methodology.

the sooner you all realize this, the sooner you can be at peace with it.
Feb 25 2014 8:17PM
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J_BISCHOF
Posts: 2082 - Karma: 1,449
bike 10 miles or run 3
halos
prying goblet squats

kettlebell swings (100)
kettlebell snatches (100)
kettlebell deadlifts (100)
kettlebell goblet squats (100)

Note the above not all in the same session

weighter/farmers walks (several each side)
turkish get ups (always 10)
at least 30min plus of mobility afterwords
Feb 25 2014 8:31PM
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louie.mirags
Posts: 6015 - Karma: 5,028
I had to look for this thread in the search bar after accidently deleting it out of my threads. HOLY FUCK there is a lot of threads on this subject. OP can't even pretend to have searchbarred it...
Feb 25 2014 8:36PM
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BChaps1209
Posts: 1350 - Karma: 2,441
Stretch a lot
Squats
Leg press
Deadlifts
Lunges
Feb 25 2014 8:54PM
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