had to go check what i posted at the time... yeah lost like 8-9kg (~20lbs) since then, (about half coz of a little hospital stay) and i figger i've got another 3-5kg of useless fat sticking to these bones, beyond that's just too much effort and a waste of life. i don't like being a loser though... i'm sure i'll find it again.
Most of what has been said so far has been good information, but a few things have been left out. In the way of lifting weights: 1. Any time you lift, you must be sure to get the FULL RANGE OF MOTION. I.E. make sure your joints are going from completely bent to completely straight with each excersize. Any less and you aren't getting the full effect, thus you aren't really as strong as you might think you are. 2. Make sure to leave a day in between each time you work a muscle group. Say you work your chest on Monday. It should be Wednesday before you work your chest again. However, if you want to work out on Tuesday, you can work thinks like your arms or legs (providing you didn't do those on Monday). Lifting puts a lot of stress on muscles and they need time to rebuild in between each session. Technically, even your core muscles need time to rebuild. But doing your crunches every morning isn't as bad as benching every day, so most people can get away with it. 3. Some exercises may hurt more than others. Working the shoulder rotator cuffs comes to mind. If anyone has done this, then you know what I'm talking about. Talk to a trainer to find out which exercises should hurt and which shouldn't. That way you can keep yourself safe. I've seen a guy completely rip the tendon running from his bicep across his elbow. The bicep curled up near his shoulder and the tension from his tricep snapped his arm straight out. The guy screamed bloody murder. Don't be that guy.
These days I try to train either for racing or skiing. both demand a lot of endurance & shoulder & abdoninal strength. Before racing season I try to do a lot of cardio in the hottest weather so I am used to simmering in a 110 degree race cockpit in the summer w my nomex & helmet on. I work my abs, rear delts, shoulders, forearms, & neck for racing for skiing of course I need to train a lot for legs & abs, shoulders Endurance is the big thing for me these days. Now I'm enduring studying for exams
if you are realy serious about it, I would look at "pilates" wich is very good for all of the things that you said you will be doing. pilates focuses on core strengh and quality and control of movement, which you need for racing and for skiing. as for the guy that hurt his biceps, he either had not aclimated himself to the stress that he was placing on his musculature, did not have proper form/technique or he had a pre existing trauma/over use injury to the musculature that would cause it to be weakened and rupture.
