I climbed the Efffel Tower tonight and I barely made it...

I did about 20 minutes on the treadmill tonight warming up and then I decided on the stair stepper for my cardio. They have a mode where you can climb different world structures. A couple of weeks ago I climbed the Great Pyramid like it was child's play but tonight I decided to climb the Eiffel Tower. About 2700 steps up and 45 minutes later my shirt was soaked, I was beat, and I didn't even care about the Hottie on the machine next to me.

I know that amount of steps doesn't coincide with the actual steps on the Eiffel Tower but that isn't the point. The point is those stair climbers will make a Man out of you or kill you in the process.

What do you do at the gym (for a workout) that is tough? I may want to try it.

I did about 20 minutes on the treadmill tonight warming up and then I decided on the stair stepper for my cardio. They have a mode where you can climb different world structures. A couple of weeks ago I climbed the Great Pyramid like it was child's play but tonight I decided to climb the Eiffel Tower. About 2700 steps up and 45 minutes later my shirt was soaked, I was beat, and I didn't even care about the Hottie on the machine next to me.

 

I know that amount of steps doesn't coincide with the actual steps on the Eiffel Tower but that isn't the point. The point is those stair climbers will make a Man out of you or kill you in the process.

 

What do you do at the gym (for a workout) that is tough? I may want to try it.

You need to get our muscle buddy to climb some steps he wouldn't last 10 minutes.

I actually found myself on the ole "stair master" today as well. I did legs and then did a 1000 meter sprint on the row machine followed by half a mile on the stair master.

 

What do you do at the gym (for a workout) that is tough? I may want to try it.

This is a rundown of my workout routine... it's pretty tough... workout M-F and take weekends off...

4 days weight training and 5th day is 10 minute cardio

Rest 60 sec between sets

*Phase 4 - Day 1* - Gym

1). Dumbbell flat press - 4 sets of 8 reps

Active rest - lying toe touches

(20 secs and rest 40 secs)

2). Dumbbell flys - 3 sets of 8

Active rest - lying toe touches

3). Standing barbell curls - 4 sets of 8 (Rest 60 secs)

4). Preacher Curls - 3 sets of 8

5). Burpees - 8 sets of 20 secs on and 20 secs off

*Phase 4 - Day 2* - Gym

1). Wide chin ups - 3 sets until failure

( active rest- wide push ups 15 reps)

2). T Bar Rows- 3 sets of 10

(Active rest- Prone Cobras 10 reps)

3). Back extension w/ side lateral - 3 sets of 12

(Active rest- prone cobras 10 reps)

4). Cable tricep extension - 4 sets of 8

(Active rest- close grip push ups 15 reps)

5). One arm dumbbell extension - 3 sets of 12

(Active rest- push ups 15 reps)

6). Lying toe touches/ reverse crunch/ circles - 3 tri sets of 20,20,20. (Rest 60 sec)

* Phase 4 - Day 3* - Gym

1). Standing dumbbell press / barbell shrugs - 5 sets of 8 reps, 15 reps

(Active rest - elbow knee crunch 20 sec)

2). Barbell front raises (to ceiling) / plate shrugs - 5 sets of 8 / 15 reps

(Active rest-elbow knee crunch)

3). 3 position calf raises - 30 reps each position

4). Jumping knee tucks/rocking get ups - 6 sets of 20/20sec rest

*Phase 4 - Day 4* - Gym

1). Barbell squats / dumbbell lunges / jumping lunges - 3 sets of 10,10 each leg, 20 reps

2). Stiff leg dead lifts / one leg toe touch - 4 sets of 12/12

3). Hopping squats / stepping taps - 6 sets of 20 sec each followed by 20 sec rest

*Phase 4 - Day 5* - Home

1). Jumping jacks / mountain climbers / air jacks - 5 sets of 20,20, 20 secs each

(Rest 60 sec between sets)

*Phase 4 - Day 6* - Gym

1). Incline barbell press - 4 sets of 8 reps

(Active rest- wide push ups 10 to 15 reps)

2). Dips - 3 sets til failure

(Active rest-wide push ups)

3) alt dumbbell curls - 3 sets of 8 reps each arm

(Active rest - wide push ups)

4). Hammer curls - 3 drop sets of 8 reps (drop weight minimum 3 times for each set)

(Active rest - wide push ups)

5). 4 sec push up / side to side push up / side plank (both sides) - 3 sets of 20,20,20,20 secs

*Phase 4 - Day 7* - Gym

1). Deadlifts - 3 sets of 12

2). One arm dumbbell row / prone cobras - 4 sets of 8/10

3). Skull crushers / bench dips - 4 sets of 12, til failure

4). Jumping lunges / lying hand to heel touch -4 sets of 20,20sec and rest 20 secs between sets

*Phase 4 - Day 8* - Gym

1). Seated military press / behind the back shrugs - 4 sets of 8,15

2). Side laterals / front raises - 4 sets of 8,8

3). Seated calf raise - 4 sets of 20 reps

4). Jumping jacks / decline sit-ups - 6 sets of 20sec, 20 sec... Rest 20 sec between sets

*Phase 4 - Day 9* - Gym

1). 100 body weight squats - as many sets as it takes

2). Barbell Crab walks - 5 sets of 20 reps

3). Leg extension - 1 drop set until failure , drop weight minimum 5 times

4). Dumbbell leg curl / one leg toe touch - 5 sets of 12,12 each leg

5). Half burpees / crunch knee holds - 6 sets of 20,20 and rest 20 sec between sets

*Phase 4 - Day 10* - Home

1). Jumping jacks / mountain climbers / air jacks

5 sets of 20,20,20 sec

This is a rundown of my workout routine... it's pretty tough... workout M-F and take weekends off...

 

4 days weight training and 5th day is 10 minute cardio

 

Rest 60 sec between sets

 

*Phase 4 - Day 1* - Gym

 

1). Dumbbell flat press - 4 sets of 8 reps

Active rest - lying toe touches

(20 secs and rest 40 secs)

 

2). Dumbbell flys - 3 sets of 8

Active rest - lying toe touches

 

3). Standing barbell curls - 4 sets of 8 (Rest 60 secs)

 

4). Preacher Curls - 3 sets of 8

 

5). Burpees - 8 sets of 20 secs on and 20 secs off

 

 

*Phase 4 - Day 2* - Gym

 

1). Wide chin ups - 3 sets until failure

( active rest- wide push ups 15 reps)

 

2). T Bar Rows- 3 sets of 10

(Active rest- Prone Cobras 10 reps)

 

3). Back extension w/ side lateral - 3 sets of 12

(Active rest- prone cobras 10 reps)

 

4). Cable tricep extension - 4 sets of 8

(Active rest- close grip push ups 15 reps)

 

5). One arm dumbbell extension - 3 sets of 12

(Active rest- push ups 15 reps)

 

6). Lying toe touches/ reverse crunch/ circles - 3 tri sets of 20,20,20. (Rest 60 sec)

 

 

* Phase 4 - Day 3* - Gym

 

1). Standing dumbbell press / barbell shrugs - 5 sets of 8 reps, 15 reps

(Active rest - elbow knee crunch 20 sec)

 

2). Barbell front raises (to ceiling) / plate shrugs - 5 sets of 8 / 15 reps

(Active rest-elbow knee crunch)

 

3). 3 position calf raises - 30 reps each position

 

4). Jumping knee tucks/rocking get ups - 6 sets of 20/20sec rest

 

 

*Phase 4 - Day 4* - Gym

 

1). Barbell squats / dumbbell lunges / jumping lunges - 3 sets of 10,10 each leg, 20 reps

 

2). Stiff leg dead lifts / one leg toe touch - 4 sets of 12/12

 

3). Hopping squats / stepping taps - 6 sets of 20 sec each followed by 20 sec rest

 

 

*Phase 4 - Day 5* - Home

 

1). Jumping jacks / mountain climbers / air jacks - 5 sets of 20,20, 20 secs each

(Rest 60 sec between sets)

 

 

*Phase 4 - Day 6* - Gym

 

1). Incline barbell press - 4 sets of 8 reps

(Active rest- wide push ups 10 to 15 reps)

 

2). Dips - 3 sets til failure

(Active rest-wide push ups)

 

3) alt dumbbell curls - 3 sets of 8 reps each arm

(Active rest - wide push ups)

 

4). Hammer curls - 3 drop sets of 8 reps (drop weight minimum 3 times for each set)

(Active rest - wide push ups)

 

5). 4 sec push up / side to side push up / side plank (both sides) - 3 sets of 20,20,20,20 secs

 

 

*Phase 4 - Day 7* - Gym

 

1). Deadlifts - 3 sets of 12

 

2). One arm dumbbell row / prone cobras - 4 sets of 8/10

 

3). Skull crushers / bench dips - 4 sets of 12, til failure

 

4). Jumping lunges / lying hand to heel touch -4 sets of 20,20sec and rest 20 secs between sets

 

 

*Phase 4 - Day 8* - Gym

 

1). Seated military press / behind the back shrugs - 4 sets of 8,15

 

2). Side laterals / front raises - 4 sets of 8,8

 

3). Seated calf raise - 4 sets of 20 reps

 

4). Jumping jacks / decline sit-ups - 6 sets of 20sec, 20 sec... Rest 20 sec between sets

 

 

*Phase 4 - Day 9* - Gym

 

1). 100 body weight squats - as many sets as it takes

 

2). Barbell Crab walks - 5 sets of 20 reps

 

3). Leg extension - 1 drop set until failure , drop weight minimum 5 times

 

4). Dumbbell leg curl / one leg toe touch - 5 sets of 12,12 each leg

 

5). Half burpees / crunch knee holds - 6 sets of 20,20 and rest 20 sec between sets

 

 

 

*Phase 4 - Day 10* - Home

 

1). Jumping jacks / mountain climbers / air jacks

5 sets of 20,20,20 sec

WoW

Out of my League.

WoW

 

Out of my League.

Haha, it's a lot to keep track of, which is why I keep the routine in my phone notes.... but I will say that I'm in better shape now than I was 20 plus years ago...

I've been recommended to stay away from running due my knees and back. I do the elliptical. 41 minutes each time I get the chance to go to the gym.

This past week I logged 100,O00 steps according to my fit bit. And that includes 2 days that I was confined to a tiny little seat for 16 hours each day. My dogs are hurting right now as most of those steps were completed in dress shoes.

I start my workouts with 20 min on treadmill incline 3,5 and mix 4.0 fast walk with 5.5 jog and a 7.0 sprint. Usually go 3 min walk, 2 min Jog and 30 second sprint. I do that to strengthen the heart. I also run the Fat Burner program on the Stairmaster for 15 min at level 8 and I'm. Sweating like a hooker in church. I then hit the weights mainly doing Dumbell lifts for shoulders, chest and arms. Back and leg days I typically do the machines. I also do Spinning one day a week to replace the Stairmaster and Treadmill as well as hit the heavy bag for 10 min to end all of my workouts.

Look I'm 45 and the days of working out for performance arw over its all about maintenance at this point. 6'2 228lbs yesterday and hoping to get down to 220lbs by Spring Break when I take the family to Fla.

Best thing though from my recent commitment to Cardio%healthier eating and only drinking one day a week is the fact that my Blood Pressure has gone back to normal. I was 135/90 just 2 months ago and this week I am back to 120/80.

Its amazing how if you take care of yourself you look and feel better not to mention you increase your chances of living a longer life.

Here is my workout:

7am to to 2:30 pm stand/walk/never sit/ no time to eat :lol2:

My workout consist of getting in an out of atruck about a 100 times a day and delivering packages........except if there printer parts, I just discard them.

Got back into it last night with 33 minutes on the treadmill. Went at a very slow pace, but gotta start somewhere. Hoping to drop about 5-10 lbs and get myself in good enough shape to do the Mini-Heart 5k in early March.

Hmm... Hopped on the treadmill at 5:30 am. Ran 6, negative splits each mile. Tonight I will swim 2,500 yards.

My workout consist of getting in an out of atruck about a 100 times a day and delivering packages........except if there printer parts, I just discard them.[/QUOTE]

 

To certain addresses I suspect. :sssh:

I like using the Cross Trainers or Arc Trainers, which are similar to ellipticals, and typically will do about 60 minutes on high resistance. Usually can burn between 1050 - 1200 calories, depending on how hard I go.

With throw in bench press and occasionally some ab work, but I struggle to get motivated for that.

Now that holidays are over.

Jiu Jitsu Monday (open mat), T, W, Thurs, and Friday if I don't go Monday. Open mat is NO Joke. I truly don't need any cardio after that day on top of the normal class days.

Monday Lower Strength

Tuesday Pulling Strength

Wed Pushing Strenght

Thursday Yoga (easy flow, not that hard Ashtanga stuff)

Friday Lower Hypertrophy

Saturday Upper Hypertrophy

Sunday easy flow type of Yoga