absolutezero
All-Mountain Rider
this is a dirty sport...wear ur dirt proudly
Posts: 155
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Post by absolutezero on May 7, 2008 8:21:40 GMT 8
hi guys lets share our training program or fitness routine. to start with, i make it to the point to complete my 10-lap swim routine 3 times on weekdays. on weekends (i do this either saturday or sunday) i bike from antipolo on my way to ultra, park my bike at the pool and run around the ortigas area for 1 hour and back to the pool and swim 10 laps and again bike on my way home back to antipolo  .. as much as i wanted to start with the swim part but ultra opens at 8 am and i usually arrive as early as 7 am so instead of waiting, i spend my time running outside for 1 hour before i swim. pasma? i dont know but i find it more comfortable for me to complete my 10-lap swim routine after my 1 hour run. |
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Post by djarcfox on May 7, 2008 12:32:12 GMT 8
i swim 3x a week either at ultra or amoranto. at least 20 laps with rest of course ;D... but lately i prefer going to ultra than amoranto because its more cleaner. i go to the gym 3x a week also. i run at the thread mill for 20 mins then lift weights. i bike on weekends na lang, before i used to go to work by bike but the summer heat is scorching so i just bike on weekends. |
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absolutezero
All-Mountain Rider
this is a dirty sport...wear ur dirt proudly
Posts: 155
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Post by absolutezero on May 7, 2008 12:53:47 GMT 8
i swim 3x a week either at ultra or amoranto. at least 20 laps with rest of course ;D... but lately i prefer going to ultra than amoranto because its more cleaner. i go to the gym 3x a week also. i run at the thread mill for 20 mins then lift weights. i bike on weekends na lang, before i used to go to work by bike but the summer heat is scorching so i just bike on weekends. sir how much is the entrance at amoranto? are there any descent public pools here in manila that would allow us to swim at night? ultra closes at 4:30 pm and i always make madali because my official time at work ends at 3:30 good thing im quite near ultra. |
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marvs
Free Rider
My angel....
Posts: 351
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Post by marvs on May 7, 2008 13:05:53 GMT 8
I lift weights 3-4 times a week, box 2-3 times a week. Run-bike on weekends. Minimum 5k run and/or 15k bike ride. It depends on what time I wake up. Regular weekend runs can reach 10k. I have ran 21k but am building up to run the full marathon by Aug.  Too bad I work nights. I can't run-bike early mornings since I'm still at work and I get out high noon  I hope to add swimming to the mix sometime soon. ;D |
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equus
Bike Commuter
Posts: 50
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Post by equus on May 7, 2008 18:05:44 GMT 8
bike to work 3 to 4x a week. i swim 3x a week, 1.5 km to 2.0 km in the am and another set in the pm. After the pm set, i do weights, then bike home. then sundays, if may magyayaya, long bike... ayun... too tired to go gimik, too tired para mang chicks..  |
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Post by djarcfox on May 7, 2008 19:32:38 GMT 8
absolutezero: sir entrance fee at amoranto is only Php 25.00. i went earlier during my break at work cause i work near amoranto.
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Post by allegra on May 8, 2008 0:23:50 GMT 8
As usual , base training pa rin
Havent moved on due to work and laziness
Long bike or a 20x100 swim then a slow 30min run T,Th, sat, sun
If too busy the whole week to train, I'll just do a slow sprint or oly tri on a sunday
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Post by jr on May 9, 2008 0:11:49 GMT 8
Gym workout 2x a week (one day heavy 85% RM, one day light 70% RM)with 3 sets of 15 on different muscle group except for stomach with 5 sets of 25 (broken down in 2 sets 2 and 3 within 30 minutes). The entire full body workout done in fast pace within 1-1:15 hour. Note: These exercises just to muscle tone and not design for body building. Breakdown: heavy/light – any available time during weekdays as soon as have rest day in between. First set: 3 x 15. Arms curl Biceps Triceps Upper back Stomach (leg raise) 2 x 25. Second set: 3x15Leg press Calves Hamstrings Back extension (3 x 25 with 35lbs weight) Love handles (3x25 with 35 lbs weight) Third set: 3x15Bench press Abductor (inner and outer thighs) Shoulder Stomach (leg raise) 3 x 25 Treadmill 10 minutes (running). Biking twice a week: Wednesday –join the TK halimaw group mostly fast pace and long ride. 20 -25 miles with lots of climbs within 2-2.5 hours. If no time to ride. I join the spinning for 1hrs with 3x 10 minutes called jumps (10 second set/ 10 second standing) and 12 minutes of climb simulation. Sunday –(3-4hrs): usually fun ride with TK group. Results: I notice after 3 months of same routine exercises. I lost weight and gain muscles. My weight of 150 lbs and 32 waist line for 15 years drop to 145 lbs and 30.5 waistline. I hope will stay that longer  . Remember no dieting at all ....(sorry Arnel). |
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Post by lucban on May 9, 2008 12:29:02 GMT 8
Nice workout Sir JR! |
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Post by gadgets88 on May 9, 2008 14:18:34 GMT 8
Bike to work 4 kms round trip everyday. Epic ride once a year, swim once a year, Gym once a month, brush teeth twice a year. Results: I notice after 3 months of same routine exercises. I lost weight and gain muscles. My weight of 150 lbs and 32 waist line for 15 years drop to 145 lbs and 30.5 waistline. I hope will stay that longer . Remember no dieting at all ....(sorry Arnel). me too, no dieting... Been trying to gain weight for the past 20 years, 24" waistline at 125 lbs. for the past 20 years, no gain... kakainis! darn! |
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equus
Bike Commuter
Posts: 50
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Post by equus on May 9, 2008 15:44:26 GMT 8
sir gadgets, tira ka sa bahay ko... tataba ka... you really want to gain weight? eat right before you sleep... GUARANTEED!!! or, palagi ka puyat tapos i-kain mo yung kulang mo na tulog... tataba ka agad agad... promise.
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Post by vision on May 9, 2008 21:02:19 GMT 8
Gym Work-out (for endurance only):
Monday - Chest & Back (superset) 5 exercise each X 3 sets X 15 to 20 repetitions, 30 sec. rest in between set;
Tuesday - Shoulder & Abs (superset) 4 exercise each X 3 sets X 15 reps, 30 sec. rest in between sets;
Wednesday - Legs (superset) 8 exercise X 3 sets X 20 reps, 30 sec. rest in between sets; and
Thursday - Bicep, Triceps, & Abs (superset) 4 exercise each X 3 sets X 15 reps, 30 sec. rest in between sets.
Rest:
Friday
Bike:
Saturday: Cardiac - Upak - and back non-stop (wala kasing makasama most of the times), 37 km, or Cardiac - lots of trails - Lugawan and back (lots of rests with buddies) 40 km.
Sunday: Cardiac - Upak - and back non-stop (need to be back by 7:30 am para mamalengke with mrs.), 37 km
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Post by jr on May 9, 2008 22:12:09 GMT 8
Bike to work 4 kms round trip everyday. Epic ride once a year, swim once a year, Gym once a month, brush teeth twice a year. Results: I notice after 3 months of same routine exercises. I lost weight and gain muscles. My weight of 150 lbs and 32 waist line for 15 years drop to 145 lbs and 30.5 waistline. I hope will stay that longer . Remember no dieting at all ....(sorry Arnel). me too, no dieting... Been trying to gain weight for the past 20 years, 24" waistline at 125 lbs. for the past 20 years, no gain... kakainis! darn! ;D ;D ;D ;D...your not eating enough. Seriously I have a friend like that.. He never gain weight, workout once in while, eats a lot and still lean. |
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Post by angelobryant on May 14, 2008 15:55:10 GMT 8
Does ride lots and lots count as a morning routine? ;D because thats what I do basically.
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Makoy
All-Mountain Rider
MTB POSER lang po
Posts: 155
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Post by Makoy on May 14, 2008 23:04:20 GMT 8
Does ride lots and lots count as a morning routine? ;D because thats what I do basically. how much weight did you lose already? for how long? |
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Post by angelobryant on May 14, 2008 23:22:39 GMT 8
Does ride lots and lots count as a morning routine? ;D because thats what I do basically. how much weight did you lose already? for how long? 14.5 kgs already ;D I started biking again since August of last year. Total Odometer reading since I started is 8000++ so that is lots for a noob. hehehe. Really started piling up kilometers from December to date. |
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Makoy
All-Mountain Rider
MTB POSER lang po
Posts: 155
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Post by Makoy on May 15, 2008 8:48:24 GMT 8
that's a lot. good job
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Post by angelobryant on May 15, 2008 9:27:14 GMT 8
Just double checked my odometer, it reads 8515 km including this mornings workout of 56 km. Loosing weight, gaining fitness, having fun and gaining new friends at the same time.. Saan ka pa?! ;D Plus I'm starting too see some of my long lost abs muscles so that's even more motivation for me.
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Post by dayuhan on May 15, 2008 16:56:02 GMT 8
My odd-ometer is off the scale.
Actually we don't ride a huge number of km in Sagada, but the ones we ride are fairly intense.
Weather permitting, I ride minimum 2 hrs a day on weekdays, usually 1 or 2 longer rides (4-6 hrs) during the week. Weekends we ride trails, usually 3 hrs/day, sometimes more.
Yoga and abdominals every morning, us old folks gotta keep the stretching up.
No gym in Sagada, but I have a horizontal bar, floor space for pushups, a bench and 6 dumbbells. Usually weights 4x a week, 2x a week on arms and shoulders, 2x a week on chest and arms. Taking it easy on the upper body stuff now, just easing back in after a long layoff (torn muscle in the right rotator cuff, riding error).
Don't really need the weights; the horizontal bar, a floor mat, and some floor space and you can do all you need. There is no piece of gym equipment in existence that will work your upper body better than pullups, chinups, pushups, and hanging leg raises.
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grammy
Lurker
i'm loving this sport
Posts: 17
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Post by grammy on May 15, 2008 22:42:46 GMT 8
gym workout, twice a week. tuesday & thursday. tuesday - superset, pyramid weights set thursday - lightweight friday night - regular basketball if no ride the following day. |
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absolutezero
All-Mountain Rider
this is a dirty sport...wear ur dirt proudly
Posts: 155
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Post by absolutezero on May 16, 2008 7:40:47 GMT 8
bought a pair of dumbells the other day and a pair of 5 lbs plates im starting an upper body training program..as a beginner on lifting, what training program can you suggest?
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Post by kulot_salot on May 16, 2008 8:41:29 GMT 8
uly, you can do what others have recommended above... but i would like to stress to put more emphasis on lower back workouts... most endurance & strength athletes forget the lower back... yes, it hurts like hell after a punishing workout even after 3 days or a week, but the result is best! HTH |
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Post by mountguitars on May 16, 2008 10:11:18 GMT 8
bought a pair of dumbells the other day and a pair of 5 lbs plates im starting an upper body training program..as a beginner on lifting, what training program can you suggest? gosh, dami ko sana susuggest kaso i dont know the moves na ginagawa ko. i dont even know yung mga name ng muscles, hehehe ;D. how i wish we have a trainer from fitness 1st na member din dito, hehehe ;D. or maybe someone can suggest a site or a link. i think you need a bench din besides from the dumbells, hehe. so you can lie down and do some bench presses but there's a lot of moves you can do even without the bench naman. |
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marvs
Free Rider
My angel....
Posts: 351
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Post by marvs on May 16, 2008 18:14:48 GMT 8
bought a pair of dumbells the other day and a pair of 5 lbs plates im starting an upper body training program..as a beginner on lifting, what training program can you suggest? gosh, dami ko sana susuggest kaso i dont know the moves na ginagawa ko. i dont even know yung mga name ng muscles, hehehe ;D. how i wish we have a trainer from fitness 1st na member din dito, hehehe ;D. or maybe someone can suggest a site or a link. i think you need a bench din besides from the dumbells, hehe. so you can lie down and do some bench presses but there's a lot of moves you can do even without the bench naman. I took strength training and personal training certification courses back in college as a career fallback option. If you look in any issue of Men's Health, some of the contributors there were my teachers. Now, I use what I've learned mainly for myself and friends. Anyway, you can start with some basic exercises using the dumbbells you have, a flat bench and your own bodyweight. But since the weights that you have is pretty light and you'll outgrow them soon. Here are some basic exercises you can do (just copy/paste the url to another browser): [glow=red,2,300]Chest (Pectoralis Major and Minor):[/glow] Pushups www.myfit.ca/exercisedatabase/viewanexercise.asp?exercise=Push+Up&table=exercises&ID=76Dumbbell Bench Press www.myfit.ca/exercisedatabase/viewanexercise.asp?exercise=Dumbbell+Flat+Bench+Chest+Press&table=exercises&ID=159Dumbbell Flyes www.myfit.ca/exercisedatabase/viewanexercise.asp?exercise=Dumbbell+Fly%27s&table=exercises&ID=4[glow=red,2,300]Back (Lats, Rhomboids and spinal erectors):[/glow] Chin ups www.myfit.ca/exercisedatabase/viewanexercise.asp?exercise=Chin%2DUps&table=exercises&ID=44Dumbbell Rows www.myfit.ca/exercisedatabase/viewanexercise.asp?exercise=One+Arm+Row&table=exercises&ID=17Deadlift (for lower back) www.myfit.ca/exercisedatabase/viewanexercise.asp?exercise=Deadlift+%28Bent+Leg%29&table=exercises&ID=104 [glow=red,2,300]Shoulders (Deltoids, Trapezius)[/glow] Dumbbell Presses www.myfit.ca/exercisedatabase/viewanexercise.asp?exercise=Dumbbell+Press+or+Shoulder+Press&table=exercises&ID=148Lateral Raises www.myfit.ca/exercisedatabase/viewanexercise.asp?exercise=Dumbbell+Incline+Lateral+Raises&table=exercises&ID=151Dumbbell Upright Rows www.myfit.ca/exercisedatabase/viewanexercise.asp?exercise=Dumbbell+Upright+Trapezius+Row&table=exercises&ID=164[glow=red,2,300]Biceps:[/glow] Dumbell Curls www.myfit.ca/exercisedatabase/viewanexercise.asp?exercise=Deadlift+%28Bent+Leg%29&table=exercises&ID=104Concentration Curls www.myfit.ca/exercisedatabase/viewanexercise.asp?exercise=Concentration+Curls&table=exercises&ID=22[glow=red,2,300]Triceps:[/glow] Bench Dips www.myfit.ca/exercisedatabase/viewanexercise.asp?exercise=Bench+Dips&table=exercises&ID=58Overhead Tricep Extensions www.myfit.ca/exercisedatabase/viewanexercise.asp?exercise=Overhead+Tricep+Extentions&table=exercises&ID=27[glow=red,2,300] Legs (Quads, Hamstrings):[/glow] Some exercises here will be too easy with low weights if you've been cycling or running for sometime. Squats www.myfit.ca/exercisedatabase/viewanexercise.asp?exercise=Squats&table=exercises&ID=8Lunges www.myfit.ca/exercisedatabase/viewanexercise.asp?exercise=Lunges&table=exercises&ID=9Dumbbell Calf Raises www.myfit.ca/exercisedatabase/viewanexercise.asp?exercise=Dumbbell+Calf+Raises+with+Exercise+Ball&table=exercises&ID=154(You can do this upright without the ball. Do one calf at a time to double resistance.) [glow=red,2,300]Abdominal Exercises [/glow] Crunches www.myfit.ca/exercisedatabase/viewanexercise.asp?exercise=Crunches&table=exercises&ID=29This is just the tip of the iceberg in terms of the different kinds of exercises. There are still barbell and machine exercises available at your local gym. Resistance training has proven to be valuable in improving all sporting activities which includes biking. There are sports specific methods and programs. I hope this helps. |
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Post by dayuhan on May 16, 2008 18:56:51 GMT 8
That's a good collection. A few things...
For the back, pullups (palms facing away from you) are much more effective than chinups (palms facing toward you).
Exercises that use heavy weights, especially things like a deadlift, really should be started with relatively light weights and ideally learned (if you plan to work out at home) under professional guidance. If your form is wrong or you go for too much too soon you can hurt yourself. Some strain and pain after a workout is normal, but if it "hurts like hell", as one person mentioned above, you're probably doing something wrong and you may be doing your body more harm than good.
I personally prefer to use a range of fixed-weight dumbbells, rather than constantly moving plates around, which is a hassle.
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timotz
All-Mountain Rider
Keep going!! Its not yet your time.
Posts: 187
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Post by timotz on May 16, 2008 19:09:47 GMT 8
-Mon & Tues = push ups, situps, lifting weights
-Wed, Thurs, Fri, = bike. uphill training at Balara water filter station, lifting weights
-Sat & Sun = bike
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absolutezero
All-Mountain Rider
this is a dirty sport...wear ur dirt proudly
Posts: 155
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Post by absolutezero on May 17, 2008 18:11:03 GMT 8
thanks jaymz, jon ..and to marvs that was very informative! thanks! |
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Post by feline13 on May 20, 2008 7:27:57 GMT 8
bought a pair of dumbells the other day and a pair of 5 lbs plates im starting an upper body training program..as a beginner on lifting, what training program can you suggest? gosh, dami ko sana susuggest kaso i dont know the moves na ginagawa ko. i dont even know yung mga name ng muscles, hehehe ;D. how i wish we have a trainer from fitness 1st na member din dito, hehehe ;D. or maybe someone can suggest a site or a link. i think you need a bench din besides from the dumbells, hehe. so you can lie down and do some bench presses but there's a lot of moves you can do even without the bench naman. this link might be helpful www.exrx.net/Lists/WorkoutMenu.htmlfor my hectic schedule, i do my full body work out starting with: Lower Body: "Unassited" Squats (my favorite): warm up at 10lbs/10reps (65lbs) at ass to ground ; 25lbs / 8R (95lbs) at parallel ; 35lbs /8R (115lbs) at parallel ; 45lbs / 8R (135lbs) at semi parallel; 45+25lbs / 8R (185lbs) at semi parallel ; *max i can do is 45s+45s on each side, bale, 225lbs at 8 reps * alternated with Stiff Legged Deadlift at 2 sets / 8 reps and lunges at 2 sets / 8 reps and DB calf raises at 20lbs each Upper Body: (chest) Dumbell Press : 15lbs each / 8 reps alt with Dumbell Fly (2sets) (delts) DB Side raise:10lbs each/8reps alt with Front Raise (2 sets) DB Shoulder press: 10lbs each / 8reps (back) DB Rows : 20lbs each/8reps alt with lat pull downs : 50lbs (2sets) (triceps / biceps) Bench dip : body wt/8reps alt with DB bicep curls : 10lbs/8reps (2sets) |
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Post by feline13 on May 20, 2008 7:36:44 GMT 8
.. oh i forgot.. abs. i usually dont do abs but if i must, its via the stability ball with basic crunches and obliques, 2 sets of 12s. Squats really does the job for me as it also strengthens the core. and as they say, abs are made in the kitchen training programs should go hand in hand with proper nutrition. i eat 6x a day, 6am (whey protein and cereals plus multivitamins) 9am (sandwich) 12nn (lunch) 3pm (fruit or whatever is available ) 6pm (dinner or if i work out, a pre workout meal) -- 8pm post work out banana or protein shake 9pm (if i worked out, a light meal, if not, protein shake or milk before sleeping) i'm happy with the results as i now have a 25inch waistline.. yahoooo! hahahaha! *and good muscle definition to boot --> women doesn't develop much of it, so ok lang* |
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absolutezero
All-Mountain Rider
this is a dirty sport...wear ur dirt proudly
Posts: 155
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Post by absolutezero on May 22, 2008 8:49:26 GMT 8
@ feline: nice fitness program! my hectic work sked plus the rainy season makes it difficult for me to swim (ultra closes at 4:30 ) and run regularly and one reason that i bought a pair of dumbels is to keep myself physically fit even if i cant go out and run or swim outside! and oh! i envy you people who could eat what you want without having the flabs |
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.. as much as i wanted to start with the swim part but ultra opens at 8 am and i usually arrive as early as 7 am so instead of waiting, i spend my time running outside for 1 hour before i swim. pasma? i dont know but i find it more comfortable for me to complete my 10-lap swim routine after my 1 hour run. 
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