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Found 14 results

  1. So I've recently just started at the local gym, as part of joining I was given a "consult" with a PT. Below is the routine she designed for me for 3 days a week. I'm really just after a 2nd opinion, as money is tight I can't justify constant PT sessions. My main goal is to give this dad bod some definition. I'd also like a solid cardio program for the other 2 days of the week I go. Leg Press 70KG 12 REPS x 3 SETS Shoulder Press 35KG 12 REPS x 3 SETS Lat Pulldown 50KG 12 REPS x 3 SETS Leg Extension 50KG 12 REPS x 3 SETS Chest Press 40KG 12 REPS x 3
  2. So, I've been following my own training schedule to increase my distance to do a marathon after failing my first attempt and a coworker and avid runner seems scandalized that I would run over 22 miles preparing for a marathon. My plan actually over-shot the distance initially to give me room to miss runs and fall short of my total distance, but I'm so far staying pretty much on schedule (I've shaved a kilometer or two). My question is, if I'm recovering and the distance increases aren't crazy high is there a reason I SHOULDN'T run farther? Everything I've read has sai
  3. I'm not sure if I should be posting here or at the respawn point, but I'm in a bit of a jam. I've been training for a marathon on May first and I've run into some pretty awful knee pain. From my research I'm looking at either runner's knee or IT Band Syndrome (most likely IT Band Syndrome). Luckily treatment for both are similar: cut back running, swim, and lift (deadlift and squat). My question is, how do I translate swimming distance into running distance? Doubly so since I already had to cut short an 18 mile run (got maybe 10) and I am supposed to do my last long run (20 mil
  4. So I recently did some reading and found a program called Thinner, Leaner, Stronger by Mike Matthews. He seems like he knows his stuff, but of course I'm fairly clueless and he could be completely lying for all I know, hence why I'm here. In particular I'm looking at his Year 1 Challenge for Women, which breaks down exactly what exercises to do on which days, which would help me a ton. I'm pretty new to weight lifting, but the people at my local gym are really nice and I figure between them and looking up forms online I should be able to do everything that's suggested, I just want to make sure
  5. I need a 30 day workout program that will get me in the best of shape possible without killing me, lol. I started today with Steve's Beginner Body Weight Workout and was thinking I would alternate days with 20 minutes of interval walking, I cannot run or jog. I just don't know if that will be enough to whip this body into shape and I'm fairly out of shape. I am a beginner and I have physical limitations. I have a herniated disc in my back so anything like jumping jacks, jogging etc is out of the question. I also have to be careful how many and what types of squats I do, although I can do c
  6. Hey guys! So, in a really disappointing turn of events the gym I lifted at closed and I am now gymless. I have had some really great strength gains and nutrition guidance the past few months and I really don't want to lose any of it! I was curious if anyone was doing or knew of any great 3-Day split weight lifting programs that they've seen great results with! This is something I will have to do at my home gym. I have a barbell, squat rack, dumbbells, and a bowflex (basic model). I'm sitting at about 25%BF right now and looking to lose about 4% more. Any program recommendations would b
  7. I only have a single 20lb dumbbell and a single 15lb dumbbell. I also only have about 5ft by 10ft of floor space due to the fact I live in student accommodation. I can nowhere near afford a gym membership nor have the time in the day, so I workout at home. There are plenty of workout routines online, however none I have found which can be done with my limited resources. Here is my current workout. I've been doing this or slight variations of this for about 2 months, and I am starting to see my beginner gains. day 1 - biceps, triceps, chest 3 sets, 12 reps, dumbbell curls 3 sets, 12 reps, t
  8. Heyas, im trying to make my own workout program, mainly focuses on strength. I'm relatively new, 8 months into training and im attempting to fix the issues i ran into with my last few plans. If you have any advice or exercise suggestions, tell me. :] 4 sets of 5-7 reps. 2 min breaks. Leg day Barbell Squat Deadlift box jumps (3 sets of 20, 45 sec breaks) Tabata cardio 4 min push day Military Press Bench press+Incline Dumbbell Press (3 sets of each) Dumbbell Overhead Triceps Press Lying Face Down Plate Neck Resistance (3 sets of 7) pull day pullups barbell row Hammer curl +alternating d
  9. Heyas, im attempting to build my own workout plan to improve my existing one. The thing is though, in wondering if my varied exercises will make me better balanced or hurt my progress. Generally i spend one of each of my three exercise days a week with a completely different goal in mind. For instance, Sunday focuses on a reverse pyramid set, Tuesday is a heavy lifting straight set and Thursday is light, endurance weights. The exercises i use are generally the same every day, but with variations and switching up the order. An example is weighted squats on Sunday, box jumps on Tuesday and body
  10. Hi guys, I'm new around here, and I would like your precious advice. I've been following the Start Bodyweight routine for 3 weeks now http://www.startbodyweight.com/p/some-sample-custom-programs.html (Simple weight loss program (6 days a week): DAY 1: Start Bodyweight basic routine (modified to: 3 sets of 8-12 reps ; 60s rest between sets)DAY 2: 35 min steady state cardio, stretchesDAY 3: Start Bodyweight basic routine (modified to: 3 sets of 8-12 reps ; 60s rest between sets)DAY 4: 35 min cardio (on rowing machine) including 3 sets of tabata intervals (3 sets of 8x 20s efforts, with 10s re
  11. Hello everybody, I'm so glad to have come across this awesome website and community! I'm new to working out and I would gratly appreciate any advice and recommendations you could give me. I have done a lot of research and combined my own workout routine that I think would help me achieve my goals. I wrote a bit more about myself further down. I was thinking of doing a whole body workout routine 3x a week, preferably on Mondays, Wednesdays and Fridays. The program would be as follows: Alternate every two weeks: 3 sets of 10 reps / 6 sets of 5 reps 1) Alternate: Squats or Lunges2) Barbell
  12. This PDF is an 8 week workout program I am about to put two mates on who I have trained for a month or so and worked out their strength etc. Their goals are hypertrophy and just wanted to run it past you guys before getting them to start. Thanks for any constructive criticism in advance. 8 week Program.pdf
  13. I am a 5'8 137 pound female who has been running distance for years. Last month is started Crossfit 3xs/week, and since then have only been running 1-2 times per week (prior to CF i was logging about 30-35 miles/week, 5 days/week). I want to start building strength, seeing more definition in my legs, arms, etc. I am eating paleo 80/20, and trying for about 1500-1700 calories a day, with at least 100g of protein a day (today i hot 130g..yay!). soooo, where do i start with the lifting? i am so clueless, i know the basic movements, but have no idea as to where to start...1-2 days per week?
  14. Recently I have been pretty insterested in adding some bodyweight exercises to my workout regiment. I am a runner and that has pretty much been it. I can run for a long time but can not do pull ups and push ups to save my life. Time to change that. I have been attracted more to bodyweight stuff because I am a musician (a cellest) and bodyweight exercises target many of the muscles that I use on the daily while I am practicing and playing, but at the same time fit into my schedlue better then traditional gym workouts. I also just like the idea better of using my own body vs using weights, can
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