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Anonymous
So my last exam is tomarrow and I want to start working out over the summer. I am not generally an athletic person (played a semester of rugby a year ago and two half semesters since then). I really have no idea where to start in terms of the body building stuff.

I play lock so it would be ideal to build up thigh and neck/back muscle. I also really want to work on getting rid of the beer belly I seem to have in return for so much delicious beer.

I am 6' 3'' and 227 ( I have no idea how that falls under healthy weight etc)
>> Anonymous
copypasta coming right up... this shit will kick your ass. Start at 1/2 or less of all the numbers if you aren't in condition yet. it's long, but gives you a sort of mastery of your body that many lifting routines lack.

also remember to always warmup stretch and cooldown

without further adieu:
Monday and wednesday(on a 150 meter stretch... of hill, preferably)
sprint and walk back 5 times
frogman (squat with a forward leap) and walk back 3 times
lunges and walk back twice
repeat for 1.5 hours... then run a half mile

50 pushups (or variant)
20 pullups or chinups
anything you want to add (may I honestly suggest squats... not as a /fit/ joke but because i am a rower and we love the fuckers)

Tuesday and thursday
run 3-10 miles
work core (planks, situps, scullers *seated with arms out to sides and legs in, put legs out in front and bring arms arms to opposite side*, crunches, yess and nos *neck workout... hold head an inch off ground and nod or shake head 100 or more times*, whatever other core stuff you can think of...)
make it last at least 2 hours total with running and core

friday - i'd say hop on an erg, but the HORRIBLE form of most people on an erg tells me to tell you to avoid them.... probably just repeat monday/wednesday or come up with your own thing
>> Anonymous
>>89764
here is a summary in condensed form.

M/W/F:

1 mile HIIT training on a hill. (150 x 10 is close to a mile)

Frogman HIIT 1/2 mile (something tells me I'll need to start out with a shorter distance)

Lunges HIIT 1/3 mile

Repeat for 1.5 hours, walk/run half mile.

T/Th:
3 mile run
Planks: http://exercise.about.com/od/abs/ss/abexercises_10.htm
Sit-ups
Crunches: http://www.clearleadinc.com/site/exercise_abs.html
Head lift
Shoulder lift
Curl-up
Ab Crunch
Yes/No neck exercise x100
early good mornings
leg raises
>> Anonymous
thanks a ton man... I will give it a try
>> Anonymous
>>89777
good luck, I'm personally off to write a paper I've procrastinated on for 3 weeks
>> Anonymous
>>89783
I got my last exam in 3 hours... should be relatively easy

Im hoping working out will help me get back into a good routine of actually going to sleep on time

good luck with your paper