Workout routines

N

notspoicey

Active member
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 skiingGo!

oh and also what songs do you listen to while you workout
 
As far as skiing goes, anything that uses your legs will be helpful. Free weights are where it's at for upper body
 
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
 
squats-no-squats.jpg
 
On a related note, anyone got a good site for ordering HGH and other steroids, I'm making a cocktail.
 
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)

 
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
 


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.

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Google bodybuilding under the first link on Google click the side link called exercise then click legs, do those.
 
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
 
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)
 
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..
 
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.
 
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.
 
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.
 
bike 10 miles or run 3halos

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

 
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...
 
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