I'm basically swimming MWF in the morning and occasionally on Sat morning. On those days inbetween I'd like to do some Drylands/Weights.
Being that I'm just getting back into it I'm wondering what others are doing and if they could provide sample workouts here. For the last 15 years I've been a gym rat doing weights, cardio, etc. So I'm already fairly thick and muscular and just need to lean out. I have access to a gym and also have some basic stuff at home to make a circut (jump rope, medicine ball, small dumbbells, surgical tubings, mats).
Like today, I WAS going to do weights but slept in before going to work. So this evening I figured I'd make up a circut and run through it a few times and take the dogs for a long walk. I need to always switch things up as I get bored quick and my body gets used to repetitious workouts in a few weeks. Running/Jogging is pretty much out as its too easy to tweak a bad back I've had since college, though very short stinks at a "jog" pace I can usually do.
Thanks in advance! :)
This has been my experience: swam from age 8-17, lifted from 18-38, then started swimming two years ago. I still lift, but do it twice a week, hitting each body part once every 12-14 days. On the days I lift I keep the intensity level high and lift as much as possible. I'll swim 5-6 days a week, with 2-3 of those days being hard swims and the other days trying to focus on technique.
So far I've been able to lose 20-25 lbs and keep it off just with the swimming. I think I'm a split between ectomorph/mesomorph body type and benefit from a fairly high metabolism (wasn't so beneficial when I was trying to bulk up for bodybuilding and powerlifting).
I've had very little problems with shoulders (knock on wood) and so I like doing standing shoulder presses (for shoulders and core strength) and overhead squats (legs and core). Lately I've been doing stability ball crunches as a second workout during the day. I also do a bit of jumping and that's given me a 32"-35" vertical (if only I could palm a basketball).
Finally, the gist of my weight training lately has revolved around olympic and powerlifting exercise, mainly compound movements. I used to spend lots of time doing isolation exercises but I like to get in and out of the gym as quickly as possible now. I'm also a big fan of keeping a log of what you do, so you can modify your exercises when you hit a plateau. Sorry for the long post.
:weightlifter::banana::groovy::bliss:
This has been my experience: swam from age 8-17, lifted from 18-38, then started swimming two years ago. I still lift, but do it twice a week, hitting each body part once every 12-14 days. On the days I lift I keep the intensity level high and lift as much as possible. I'll swim 5-6 days a week, with 2-3 of those days being hard swims and the other days trying to focus on technique.
So far I've been able to lose 20-25 lbs and keep it off just with the swimming. I think I'm a split between ectomorph/mesomorph body type and benefit from a fairly high metabolism (wasn't so beneficial when I was trying to bulk up for bodybuilding and powerlifting).
I've had very little problems with shoulders (knock on wood) and so I like doing standing shoulder presses (for shoulders and core strength) and overhead squats (legs and core). Lately I've been doing stability ball crunches as a second workout during the day. I also do a bit of jumping and that's given me a 32"-35" vertical (if only I could palm a basketball).
Finally, the gist of my weight training lately has revolved around olympic and powerlifting exercise, mainly compound movements. I used to spend lots of time doing isolation exercises but I like to get in and out of the gym as quickly as possible now. I'm also a big fan of keeping a log of what you do, so you can modify your exercises when you hit a plateau. Sorry for the long post.
:weightlifter::banana::groovy::bliss:
