Surfing is a great workout especially when the waves are consistent, but how do you stay in shape on the off days and during long flat spells? I have been using this workout with pretty good results http://totalworkout.homestead.com/WorkoutRoutines.html  I do this M-W-F.  I am currently doing the intermediate workout but will probably move up to the advanced soon.  I like the routine because it uses lots of repititions with relitively light wieghts.  For surfing you don't really need alot of bulk(or muscle mass).  This routine is designed to build strenghth and endurance without really bulking out. On tuesday, thursday and saturday I have been doing TAE BO.  I stretch out really good before each workout.  Sunday I usually don't workout so I can go to church.  Streching out is really important because you need to stay flexible to surf well.  If I have a heavy surf session I count that as my workout and just pick up the other workout routines when the waves die.  Anyway that's what I have been doing to stay in shape.  How about you?

used to workout at the gym and do various cardio machines, until the slip disk hit, i guess i was doing it wrong? hehe was thinkin of getting myself those monster muscles, too much ultimate fighting championships vids

havent been doing any weight training since, not anytime soon i guess, just some walking, swimming and stretching whenever.  havent surf either.

I slipped a disc in my back many years ago.  It was the result of working out without being warmed up.  Also my form was not good.  Good form is critical.  It is better to use less weight with good form than more weight with bad form.  You'll get better results too.  Al, it took along time for my back to heal but eventually it did.  I advice taking it slow because if you reinjure your back it will just get worse.  Eventually it will get better and then you can start surfing and hitting your workout again.  Go slow.