View Full Version : Workout
Posting this for you guys that are staying active both mentally and physically.
Hope we can keep this one active.
Topics to discuss:
weight training
gyms- where are you working out
pros and cons of lifting
what works/what doesn't
workout style(s)
supplements- no steroid talk please
whatever else you find interesting and is helping you stay healthy
Thought of a couple more ideas
traditional vs non-traditional weight training (cross fit)
power lifting- max out!!
cross fit training
diet
OtterbatHellcat
08-22-2013, 19:35
I think you have a great idea going here, Ducky.
OtterbatHellcat
08-22-2013, 19:38
Snap Fitness in the Brighton area is a decent facility. My wif and I are members there.
I'm kinda not able to do anything upper body for some time ahead, but I'm gonna start going back and do legs and some core stuff.
Cool, thank you 02ducky.
Make sure you warm up before you start, stretch those muscles especially if you're working out after you wake up. If you're older like me just take it easy because we don't heal so fast and any injury will set us back further than when we were younger.
Hope so, I got back into the gym, 3 months ago to help lose a little weight for hunting. Prefer the bulk, but need to be a little lighter on the feet.
Couple years ago, I ballooned up to 230 and was way unhealthy. Back down to 205 or so, could still use a little work on the mid-section. One kicker for me is I need a hip replacement so I am not working out the legs as much or with that heavy of weight.
Going to 24hr fitness on Parker and Arapahoe- workout time is 1600 hours
blacklabel
08-22-2013, 19:51
Greeley finally has a somewhat weightlifting centric gym now so I'm going to be getting a membership there in the next month or two. That'll give me time to read Starting Strength 3 or 4 more times before I start.
Ideally I'd like to hit a 1500 pound total in lbbs, bench and deadlift by the time I'm 30. I'm not sure how realistic that is but we'll see how 3 months of SS goes and adjust goals from there.
Is it alright to discuss diet in here? I promise the word "juice" will not be used.
obisean68
08-22-2013, 19:57
I go to CrossFit Salvo in Brighton.
I have a home gym that I use but I prefer free weights.
Go to this website and you'll see all kinds of different exercises.
http://www.bodybuilding.com/fun/workout/exercise.html
Greeley finally has a somewhat weightlifting centric gym now so I'm going to be getting a membership there in the next month or two. That'll give me time to read Starting Strength 3 or 4 more times before I start.
Ideally I'd like to hit a 1500 pound total in lbbs, bench and deadlift by the time I'm 30. I'm not sure how realistic that is but we'll see how 3 months of SS goes and adjust goals from there.
Is it alright to discuss diet in here? I promise the word "juice" will not be used.
Wow 1500, nice! So what kinda workout are you doing for that?
OtterbatHellcat
08-22-2013, 19:58
Diet is really important, no matter what your desired goals are while working out.
There are also, so many supplements and powders and bars and all that shit.... it would be nice to hear from trusted folks which ones suck, or are good, cost efficient, etc.
I have been taking nanovapor for a pre workout, I like it, no crash like the other pre workouts I have taken.
OtterbatHellcat
08-22-2013, 20:11
If you're new to working out, I'd really recommend hiring a personal trainer for a few weeks or a month, so you can learn proper form for weight lifting. You can really mess yourself up by lifting wrong.
It's also NOT being a pussy by doing floor exercises ....or core exercises... they are very important. If you go to the gym and see a bunch of broads on mats doing aerobic stuff, you should be doing that stuff too. Core training, ...it works.
If you're new to working out, I'd really recommend hiring a personal trainer for a few weeks or a month, so you can learn proper form for weight lifting. You can really mess yourself up by lifting wrong.
It's also NOT being a pussy by doing floor exercises ....or core exercises... they are very important. If you go to the gym and see a bunch of broads on mats doing aerobic stuff, you should be doing that stuff too. Core training, ...it works.
..and it is inspiring. Nothing like a good lookin' woman who is all sweaty from a tough workout.
TheBelly
08-22-2013, 20:16
Here's my work out for tomorrow:
Warm up with 25 burpees.
Main Set:
Run 1/2 mile
20 burpees
50 lunges (each leg)
3 min. plank
Run 1/2 mile
40-40 jumping jacks (total of 80)
40-40 push ups (total of 80)
80 air squats
1 min. side plank (each side)
Beginners – 1 or 2 times through.
Intermediate - 2 – 4 times through
Beast Mode – 5 x
Cool down is a 1/2 mile jog, 100 sit-ups
OtterbatHellcat
08-22-2013, 20:16
..and it is inspiring. Nothing like a good lookin' woman who is all sweaty from a tough workout.
Yes, there is also an added benefit from watching hot chicks working out.
I'll call it............Motivation.
:D
OtterbatHellcat
08-22-2013, 20:18
That's solid, Belly.
Cool man.
OtterbatHellcat
08-22-2013, 20:19
Belly, I'd accept your burpee challenge of 100, if I had two good arms right now...lol
The best shape I've been in, in my life, was when I was following the FBI physical test. I've never really been into weight lifting, so I likely won't clog up this thread. Personally, I've found that just running a lot won't really get me to lose weight anymore. Not at the pace I run anyway. I think that minimum weight lifting (even if it's my own body weight) would be enough to get me over the bump. Final comment, I've been running for a few years, but now that I taught my daughter how to ride a bike, and dragged my wife out for a bike ride, everyone finally realized how much fun it is to go as a family. I can't tell you how excited I finally am to be the slowest one.
EDIT: Belly, I really like that workout you posted. May have to try it. Anyone ever tried incorporating a pull-up into a burpee? Really burns you up I bet.
OtterbatHellcat
08-22-2013, 20:21
It might take my "out of shape" ass a while to complete it, but mental fortitude is a big deal in personal improvement.
Nice workout Belly - that'll get 'er done.
I've got some work to do.
OtterbatHellcat
08-22-2013, 20:24
Irving....I don't think cupcakes should be brought up in the workout thread, just sayin'.
lol
I think that's great that you and the family starting doing that kind of stuff together like that. Awesome.
OtterbatHellcat
08-22-2013, 20:26
Plank is a bitch...I don't think I've made 3 minutes, but I've been over two for sure.
JM Ver. 2.0
08-22-2013, 20:26
The best shape I've been in, in my life, was when I was following the FBI physical test. I've never really been into weight lifting, so I likely won't clog up this thread. Personally, I've found that just running a lot won't really get me to lose weight anymore. Not at the pace I run anyway. I think that minimum weight lifting (even if it's my own body weight) would be enough to get me over the bump. Final comment, I've been running for a few years, but now that I taught my daughter how to ride a bike, and dragged my wife out for a bike ride, everyone finally realized how much fun it is to go as a family. I can't tell you how excited I finally am to be the slowest one.
EDIT: Belly, I really like that workout you posted. May have to try it. Anyone ever tried incorporating a pull-up into a burpee? Really burns you up I bet.
You're not a big guy... How the hell are you slow?
Great-Kazoo
08-22-2013, 20:30
You're not a big guy... How the hell are you slow?
All those bitcoins in his pocket.
Plank is a bitch...I don't think I've made 3 minutes, but I've been over two for sure.
i just tried it - 20 seconds - i'm going to incorporate it b/c it is hard and i am smiling
OtterbatHellcat
08-22-2013, 20:37
Side planks are uniquely challenging as well, Roberth.
There are more than one style of plank, but the basic one is "push up" format.....elbows and forearms on the ground, and on your toes. Straight line from neck to feet.
TheBelly
08-22-2013, 20:38
i just tried it - 20 seconds - i'm going to incorporate it b/c it is hard and i am smiling
I just laid down and did it for a minute... I started to shake, but I think I could have held longer. Video shortly.
OtterbatHellcat
08-22-2013, 20:40
Another plank is your butt upwards a bit.....the way Richard Simmons would like to see you do one.
;)
OtterbatHellcat
08-22-2013, 20:40
I just laid down and did it for a minute... I started to shake, but I think I could have held longer. Video shortly.
Oh yeah!!... you'll start shaking... lol
Good shit though.
TheBelly
08-22-2013, 20:45
I alleviate the shaking by rocking front to back just a little bit... Maybe 3".
OtterbatHellcat
08-22-2013, 20:47
Okay, Belly...... evidence of our members kicking some ASS.
Visible evidence of a fellow member working hard to battle the bulge should be a great motivator.
blacklabel
08-22-2013, 20:48
Wow 1500, nice! So what kinda workout are you doing for that?
Like I said, I'm not real sure how realistic that is in 2 years. I'll see how I progress with Starting Strength and reevaluate as I plateau and reset. My bench is going to be the primary thing holding me back.
Starting Strength is a very no frills, straight forward novice barbell training program. It's a linear progression, 3 day per week program, usually Monday Wednesday and Friday with no accessory work to start but eventually adds in Power Cleans, Chin ups, and Back extensions.
Here's the initial program, alternating A & B.
Workout A
3x5 Squat
3x5 Press
1x5 Deadlift
Workout B
3x5 Squat
3x5 Bench Press
1x5 Deadlift
Mark Rippetoe's book Starting Strength will go into more detail than you've ever wanted on the form for each lift and the reason for that form. He's also got a ton of videos on YouTube. I haven't taken lifting seriously in 9 years so I'm going to put on my big boy panties and start out with an empty bar for each lift. Adding 5 lbs each workout. Take things nice and slow and let the program do the work for me. I could start out with a decent amount of weight in each lift but I'm not trying to do this in months but rather years.
I'll continue on Starting Strength until it quits working. That's vague but it's how a linear progression works. I'm not 100% sure what I'll transition to once the LP has ran it's course but I'll probably go with Texas Method.
Here's the wiki for Starting Strength and my favorite lifting blog.
Starting Strength Wiki (http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki)
70s Big (http://70sbig.com/)
TheBelly
08-22-2013, 20:48
My therapy dog makes an appearance ato the beginning... Youtube says its processing..
TheBelly
08-22-2013, 20:49
http://youtu.be/1kXQuMwFfbc
OtterbatHellcat
08-22-2013, 20:50
Cool, Blacklabel.. :)
OtterbatHellcat
08-22-2013, 20:51
No worky yet, Belly.
blacklabel
08-22-2013, 20:53
http://youtu.be/1kXQuMwFfbc
Tease, it's still processing.
Cool, Blacklabel.. :)
Despite not being active for a long time, I tend to nerd out on programming, mobility and nutrition. My still fat ass doesn't reflect that at all. Lol.
TheBelly
08-22-2013, 20:54
Annnnnnddd........fail
You're not a big guy... How the hell are you slow?
Zero motivation to go fast when I run alone all the time. My kid trying to pass me on her bike and me holding her off was great for me tonight. By myself I never would have kept up the pace for that long.
Plus, I guess it depends on what you consider to be fast. I think the fastest 5K I've ever run was something like 25 minutes and that was 4 years and 25ish lbs ago.
TheBelly
08-22-2013, 20:56
Yesterday's workout:
30 burpees
10-30 burpee/pullups
10-30 pull-ups
30 box jumps
30 medicine ball squat throws
100 jumping jacks
100 crunches
30 body weight squats
30 side kicks (each side)
30 jumping lunges
30 sandbag curls
30 sandbag triceps overhead presses
30 frog jumps
30 squat jumps
3 x rope climbs, or 25 yard bear crawl
TheBelly
08-22-2013, 20:56
Zero motivation to go fast when I run alone all the time. My kid trying to pass me on her bike and me holding her off was great for me tonight. By myself I never would have kept up the pace for that long.
Plus, I guess it depends on what you consider to be fast. I think the fastest 5K I've ever run was something like 25 minutes and that was 4 years and 25ish lbs ago.
Speed doesn't matter THAT much.... Just get out there and do it...
OtterbatHellcat
08-22-2013, 20:59
Spark People. com is a great resource for monitoring your food intake and posting your daily eating habits. It kind of forces you to log what you did for meals and exercise every day.
My wif lost over 100 lbs in the last two years by hard work at the gym, and being diligent on nutrition and food portions.
It's critical to balance your proteins, carbs and fats and all that, for optimum results. You can't do it all with just working out, if you're trying to lose weight.
blacklabel
08-22-2013, 21:11
You can't do it all with just working out, if you're trying to lose weight.
Regardless of your goal, weight loss or strength, diet is extremely important.
TheBelly
08-22-2013, 21:15
Next Monday's workout, and if you're not a giant sissy, you'll do it too!
1. 100 Burpees
2. 100 Pull-ups
3. 100 Box jumps
4. 100 Sandbag Squat Throws
5. 100 Jumping Jacks
6. 100 Brazilian Ab Twists (50 each side)
7. 100 Bodyweight Squats
8. 100 Side kicks (50 each side)
9. 100 Jumping lunges
10. 100 Curls (50 each side)
11. 100 Tricep Overhead Extensions (50 each side)
12. 100 Jumping Jacks
13. 100 Squat jumps
14. 3 Rope Climbs
15. 300 Crunches
OtterbatHellcat
08-22-2013, 21:21
A sticky Ducky.
Sweet.
Next Monday's workout, and if you're not a giant sissy, you'll do it too!
1. 100 Burpees
2. 100 Pull-ups
3. 100 Box jumps
4. 100 Sandbag Squat Throws
5. 100 Jumping Jacks
6. 100 Brazilian Ab Twists (50 each side)
7. 100 Bodyweight Squats
8. 100 Side kicks (50 each side)
9. 100 Jumping lunges
10. 100 Curls (50 each side)
11. 100 Tricep Overhead Extensions (50 each side)
12. 100 Jumping Jacks
13. 100 Squat jumps
14. 3 Rope Climbs
15. 300 Crunches
wow!
I'll need to nap for about 8 hours after that.
Sticky per request.
Thank you.
My week starts with "Man-up Monday"
Warm up: 4 rounds of the following
10 kettle bell swings, 16 Kg
10 push ups
10 Goblet squats, 16 KG kettlebell
10 sit ups
Training
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps each of:
135# dead lift
Two handed dumbbell hang clean and press, 70# total
GHD sit-ups
135# squats
Scotty bobs, 25# dumbells (each push-up counts as one rep)
Run 2 miles
Best time to date is 80 minutes. The goal is to get to the point of really wanting to quit and pushing through.
Tuesday is a 3 mile run.
Wednesday is heavy weights and a three mile run.
Thursday is either another 3 miles if I'm beat or 1,500 step ups, 18" step, with a 25# dumbell in each hand.
Friday is heavy weights and 3 miles.
Saturday and Sunday vary from a rest day, a run, or a 10 mile ruck with a 50# pack based on how I feel (I'm damn old) and what family obligations I might have.
It's a light version of the training plan I used for the 24hr SAC. Mondays suck, but the rest is easy.
nikolatesla19
08-22-2013, 21:27
This thread is full of win! Diet is defiantly the main ingredient to cutting the lbs down. I'm in my 3rd week of a hiit (high intensity interval training) program and man it's kicking my butt. The results are amazing though and it pushes me close to 2 lbs of weight loss a week. Thanks for a good thread 👍
I really need to incorporate push-ups, sit-ups, and burpees or something with my runs. That and intervals. My goal is to get back to 5:00 kilometers (8:00 miles). I've been using Endomondo as my running tracker for the last few years. I think I'm going to pony up and pay for the Endomondo Pro app so I can get the interval work out. Otherwise I'd have to get my wife to pay attention enough to race me every now and then. Very motivational guys.
This thread is full of win! Diet is defiantly the main ingredient to cutting the lbs down.
Too right. Weight is lost in the kitchen, not the gym. Fitness, on the other hand...
TheBelly
08-22-2013, 22:01
So... Anyone gonna post up the diet thread?
trlcavscout
08-22-2013, 22:02
I work out at home for now and have limited stuff, i will be joining a gym this fall, this is why i dont do a lot of back excersies right now (as seen in my workout), i dont have a row machine and pull down machine at home and i hate bent over rows with a passion, very unnatural and uncomfortable for me. I am to old to power lift anymore but a couple years ago when my bench press was over 430 I was doing 4 sets of 3, when I could do 4x5 I upped the weight 10 pounds. I had never lifted to gain size until lately, now I wanna put on some mass. In a month and a half I have added 2" to my arms, dropped 10 pounds of fat and have gotten back on track a little. I quit drinking soda and drink nothing but wanted, I use "emerge" and monohydrate creatine from max muscle only right now. I am not even taking protein yet, that will come next week when I cycle off the creatine and start cutting weight since I won't be getting as much protein from food.
Here is my current workout:
Day 1
AM
Seated skull crushers 5x10
Standing dumbbell curls 5x10
Hammer curls 5x10
PM
Wide grip bench 4x10
Close grip bench 4x10
Preacher curls 5x10
Concentration curls 5x10
Standing flys 4x10
Front shoulder raises 4x10
Day 2
Rest
Day 3
Leg curls 5x10
Leg extensions 5x10
Standing calf raises the old fashioned way with a 2x4 5x10
Day 4
AM
Hammer curls 5x10
Dumbbell curls 5x10
PM
Preacher bench 5x10
Close grip bench 5x10
Concentration curls 5x10
Day 5
Rest
Day 6
Legs all 5x10
Day 7
Rest
I change it all every time I change a cycle. I don't lift to failure anymore. I don't max out to find my 80-90% I listen to my body.
Whey protein is good for putting on mass and strength its also good for losing weight as a supplement. I have had great results with the cheap stuff over the years.
Creatine is great when used right and cycled right and when enough water is consumed. If you don't drink a ton of water I would reccomend not using it. My favorite so far is cx3 from max muscle. But back in my younger days before and during the army days I used wall mart creatine and had great results also. But again lack of water will cause problems.
I use emerge from max muscle as my morning fire starter, I get the caffeine I don't get from soda anymore, the appetite supressent is OK and helps a little, vitamins are good. I get good results mixing it with my creatine also.
I don't take any other supplements. They all have a use and purpose, some are good and some aren't. If you think you need them look at the guys in prison and what they eat. They help bit are not necessary.
trlcavscout
08-22-2013, 22:08
http://m.youtube.com/watch?feature=relmfu&v=c0qcY3G4ETc
If you haven't seen these guys they have some information and some of their stuff is pretty damn funny!
trlcavscout
08-22-2013, 22:11
If you haven't seen these guys they have some information and some of their stuff is pretty damn funny! I am having link problems on my Mobile, if the link doesn't working search for skull crushers on YouTube, and check out the twinmuscleworkout videos.
http://youtu.be/RDIFs_9lVDQ
Changing the workout at the end of the month, time to start cutting some weight...
What so you recommend? Currently I am on a 10,8,6,6 with and average of 4 sets adding weight with each set.
Let me know
trlcavscout
08-23-2013, 22:46
Changing the workout at the end of the month, time to start cutting some weight...
What so you recommend? Currently I am on a 10,8,6,6 with and average of 4 sets adding weight with each set.
Let me know
Depends on your body, diet, supplements. Watch your testosterone, protein, rep range. Make sure your burning fat and not muscle, unless you are trying to drop over all weight and don't care.
I haven't worked out the fine details yet for September when I cut but basically I am gonna use resistance for a 4 week period and take notes of weight/BF%/measurements and see how it works. I won't lift weights instead I will only do dips, chin ups, push ups etc. I will cut out creatine, clean my diet as best I can while living out of a van, the only supplement will be protein. Then I will compare my stats and adjust my next gain cycle accordingly. I know guys who have done this with good results. I will still do sets of 10-12, but it may be like 10 sets.
Good luck and let us know what you decide and how it goes so we can all learn.
JohnTRourke
08-24-2013, 06:03
Changing the workout at the end of the month, time to start cutting some weight...
What so you recommend? Currently I am on a 10,8,6,6 with and average of 4 sets adding weight with each set.
Let me know
Ok, so as someone else mentioned, losing weight is about diet, exercise is about fitness for a task.
what "task" are you trying to do?
get stronger? faster? more endurance? run? bike? pick up heavy stuff?
need more details.
Ok, so as someone else mentioned, losing weight is about diet, exercise is about fitness for a task.
what "task" are you trying to do?
get stronger? faster? more endurance? run? bike? pick up heavy stuff?
need more details.
Ah Ha, endurance training for bow hunting, we leave the last week so I have time and I have been cardio as well.
trlcavscout
08-24-2013, 09:50
Ah Ha, endurance training for bow hunting, we leave the last week so I have time and I have been cardio as well.
For endurance I would keep all lifts in the 10-12 rep range. Some up hill tread mill. Diet is big, I am not a diet person so I just work harder.
I'm on week three of Insanity. I have definitely already seen results.
Diet is my biggest issue. Being on the road three or four days a week and my love of beer make it very difficult to lose weight.
JohnTRourke
08-24-2013, 10:13
Ah Ha, endurance training for bow hunting, we leave the last week so I have time and I have been cardio as well.
well, I would work a lot of back (which is ok, because damn near everyone needs more back anyway), but holding that bow back is well back), grip strength, and lots of legs. farmer's carries would be a great one and hits most everything (one of my favorite exercises).
and, lots of walking/hiking all of course uphill because there are no downhills when hunting unless its' the cliff that your dead game just fell over. :)
i guess with bow season starting right quick, the biggest thing I would want to make sure of is recovery, diet and most importantly not hurting myself. I would push hard, but if something feels funny or unhappy it's time to stop. Losing 10lbs and getting your diet stabilized is doable in a few weeks and not carrying 10 extra pounds around would be a lot.
trlcavscout
08-24-2013, 13:49
Exactly, a lot of people don't listen to that advice. If it hurts or don't feel right STOP FRICKEN DOING IT!!! Doing it because someone else does or can even though it hurts doesn't make sense. A lot of people will continue wrecking themselves because so and so told them to. I don't care if a lift puts on 20# of mass a week if it hurts I don't do it. After the army I dont move like I use to and I can't do dead lifts anymore without pain, so I don't do it.
trlcavscout
08-27-2013, 21:21
This place went dead, anybody tearing it up or what?
Last night I did
6x10 wide grip bench
6x10 close grip bench
4x10 leg curl and extensions and calf raises
5x10 flys
5x10 front dumbbell raises
5x10 side dumbbell raises
5x10 hammer curls
5x10 dumbbell curls
5x10 preacher curls
I was fricken burnt!!! I threw all my jeans in the washer and then thought man that was stupid I am on-call, you know that is when Murphy strikes. Then 5 minutes later the power goes out, SHIT! I couldn't go to bed until 1:30 when they got the power back on and the wash finished so I could throw the clothes in the drier. Working 12 hour shifts in the heat, working out, and being called out a few times this weekend then up half the night last night. I am fricken tired!!! But my AC went out so I won't be sleeping good again tonight.
I ran an interval workout, but kept going after the workout finished because it was a short run. Then I incorporated some burpees. I felt exhausted last night, starving all day today, and still exhausted tonight. That's all I got.
JohnTRourke
08-28-2013, 08:31
it's DELOAD week. woohoo. Sometimes you need deload week. It's a good thing too cuz all the freaking snotnosed little brats are back in prison, errr I mean school passing along their bugs and guess who got it? I feel like crap warmed over today. Today is a day of NOTHING and hoping i recover for tomorrow. It does explain why i felt so poorly doing yesterday's (easy) workout.
You make gains when you rest, therefore I"m going back to bed. [Weight]
Start on September 1 to get into a little more date weight, been walking and doing the treadmill at the gym, I counted it and have 18 days to loose a little extra, not gonna starve myself, but I will be monitoring my diet a lot more.
Morning weight is 206lbs
Evening weight is 211lbs
JohnTRourke
08-29-2013, 05:45
As you see, you can vary by more than 5 pounds in a day. Just pick the same time each day to weigh yourself (I would suggest morning, after "business") so you are using comparable numbers. Track it on a spreadsheet or a site such as MFP so you can see the trend. Because the daily noise of going up and down can hide what's really going on.
another tool that's comparable from week to week is the military body fat estimator. http://www.free-online-calculator-use.com/military-body-fat-calculator.html#calculator
How accurate it is is not really sure, but it is repeatable (you'll get the same results with the same numbers, which isn't always true with calipers).
trlcavscout
08-29-2013, 11:47
The military one isn't the best but like you said its repeatable, I was always over weight but under tape in the army. It is a good way to gauge your self and for cutting weight when you are trying to build muscle so you can make sure your not loseing muscle also.
Did arms this morning and I feel like a beast, like stretching those sleeves haha. May go join a gym today so I can progress more. Lots of stuff I want to do I can't do at home.
The military one isn't the best but like you said its repeatable, I was always over weight but under tape in the army. It is a good way to gauge your self and for cutting weight when you are trying to build muscle so you can make sure your not loseing muscle also.
Did arms this morning and I feel like a beast, like stretching those sleeves haha. May go join a gym today so I can progress more. Lots of stuff I want to do I can't do at home.
thanks for the info gents, reading these posts keeps me motivated to stay in the gym. Best part of all of this is I have been working out with my nephew to keeps challenging me and pushing me to go big or go home. He's a little disappointed that I am changing the workout, but I need it and I am sure he will too.
TheBelly
08-30-2013, 23:54
Today's workout:
3 x 25 body weight lunges (each leg)
3 x 10-30 burpees
3 x 1-2 minute plank
3 x 25 body weight squats
repeat twice, 2 minute rest between sets.
JohnTRourke
08-31-2013, 09:22
boom boom boom
wife hit a 150lb deadlift (3 times!!!!!!!!)
her old record was 110, I think she was sandbagging on me. [dig]
Her posterior chain is a mess, very weak comparatively. I tried having her do kettleball swings, but well, that was ugly. Other ideas??????
blacklabel
08-31-2013, 09:58
Her posterior chain is a mess, very weak comparatively. I tried having her do kettleball swings, but well, that was ugly. Other ideas??????
Have you tried good mornings or Romanian dead lifts?
JohnTRourke
08-31-2013, 11:56
Have you tried good mornings or Romanian dead lifts?
i thought of those, but if she can't do a kettleball swing, putting weight on her shoulders and then saying bend over is probably a bad idea. I really believe that RDL's, stiff legged DL's, etc are a high risk low reward exercise. We're not 18 anymore.
others?????
trlcavscout
08-31-2013, 19:38
Well I couldn't wait till morning, took my measurements tonight and started cutting. Today was my last creatine intake, well hydrated. Motivated, stimulated, dedicated and perculated! Did a good stretch, 1/2 hr on the weights and half our on the treadmill. Keeping each session under an hour so I will work in a few morning cardio sessions and a few evening. I will weigh in the morning for my start weight.
Waywardson174
08-31-2013, 20:43
I'm crossfitting at Verve in Denver. I like crossfit's mentality of be good at everything. No weight loss, just leaning out.
TheBelly
09-02-2013, 20:30
The Plank!
http://www.youtube.com/watch?v=wCZIUWtLKaI
Just did the Hotshots 19 WOD yesterday, a killer!
Well I couldn't wait till morning, took my measurements tonight and started cutting. Today was my last creatine intake, well hydrated. Motivated, stimulated, dedicated and perculated! Did a good stretch, 1/2 hr on the weights and half our on the treadmill. Keeping each session under an hour so I will work in a few morning cardio sessions and a few evening. I will weigh in the morning for my start weight.
Let us know how it goes!
JohnTRourke
09-09-2013, 09:19
WTH, did you guys stop working out or something?????[panic]
Great-Kazoo
09-09-2013, 18:24
I have a recumbent exercise bike available, if someone's' looking .
trlcavscout
09-09-2013, 18:49
WTH, did you guys stop working out or something?????[panic]
Got up at 5am, did some AM arm work and some treadmill. Tonight I will finish up the upper body workout.
I workout at 24 Hour Fitness.. plenty of locations around town and the country so that I can get a workout in just about anywhere. I started out with a trainer a couple years ago. I was looking to just shed 10-15 lbs and tone up. He put me on an interval style workout. Basically I go in and do a couple warmup exercises such as variations of pushups, crunches and balance exercises. My workout then consists of a fast walk on a treadmill or any other cardio machine for a period of 3-4 minutes. You should be moving at a pace that does not allow you to hold a conversation yet you do not need to be at a running pace. I try to get to a heartrate of around 130-135. I then jump on to a set of weights. Once again this isn't about bulking up and getting huge so you do not have to pile the weight on. I do a 3 sets of whatever weight exercise I am doing at that moment and when finished I then jump back on another cardio machine for 3-4 minutes. I repeat until I have done 6 different weight workouts. usually this is 3 upper chest, back and arms and 3 lower back, abdomen and leg sets. I do this 3 times a week and then the set of workouts I do changes from week to week. I pretty much have 4 months worth of workouts from him with a different set of workouts for each week.
What the trainer told me.. Vary your workouts, doing the same thing each week over a period of time and your results will start to quickly drop. Proper form when lifting is more important than throwing on a ton of weight. Eat smaller meals throughout the day, I was eating a good breakfast, a small sandwich at lunch (around 11:00), a snack in the afternoon which was usually the other half of my sandwich around 3:30-4:00 and a later dinner around 7 following portion guidelines that you can find anywhere on the net.
JohnTRourke
09-10-2013, 14:05
did you really just use the word "tone"???????[Puke]
did you really just use the word "tone"???????[Puke]
Sorry, what word should I have used? It's a regularly used fitness term..
blacklabel
09-10-2013, 16:04
Sorry, what word should I have used? It's a regularly used fitness term..
I think he's more mocking the fact that a dude said "tone". As far as getting bulky goes, it's not something that accidentally happens and you can become ridiculously strong without the size that most people associate with that type of strength.
JohnTRourke
09-11-2013, 05:47
I dont' think I'm going to get my bicycle ride in this morning. (Wednesday is my do a big ride day usually)
I'll come home in the rain, but I"m not leaving in the rain.
Think I"ll take a deload day (i.e. perfect day for a nap)
i'm still doing my thing; i've increased my reps and weight on a couple of things - nothing noteworthy though
Do you guys work out 2 muscle groups a day or focus on one muscle per week?
TheBelly
09-17-2013, 10:47
Do you guys work out 2 muscle groups a day or focus on one muscle per week?
I go for large groups of muscles at a time. The more the merrier.
TheBelly
09-17-2013, 10:51
Today's workout:
30 burpees
10 Burpee/Pullups
20 Pull-ups
30 Box jumps
30 Medicine ball squat throws
100 Jumping jacks
100 crunches
30 body weight squats
30 side kicks (each side)
30 jumping lunges
30 sandbag curls
30 sandbag triceps overhead presses
30 high knees, each leg
30 squat jumps
3 x rope climbs, or 25 yard bear crawls
do what you can.
I've missed my big workout the last two Mondays in a row. Lately, everything hurts and I slapped on 5 pounds in about as many minutes. I've worked out every day for the last 10 straight, but no super intense stuff. In fact, I've been doing some longer walks on the treadmill with the incline way up. It's easier on old knees and still burns roughly 1,000 calories.
I eased back into some higher intensity stuff today with 500 step ups, 18" step, with an olympic bar across my shoulder. Every 100, I stopped to do pushups and crunches. Not much by the standards of 3 months ago, but it felt good to run with sweat.
TheBelly
09-17-2013, 22:24
For tomorrow (Wednesday):
Run 400 meters
Recover 1-2 minutes
30 Burpees
Recover 1-2 minutes
Repeat 2-5 times. Strive to perform each mile repeat and each interval of burpees faster than your previous one. This means you will have to pace yourself properly, or you'll risk blowing up before you complete a full workout. Start slow so you can finish at full throttle.
JohnTRourke
09-18-2013, 07:36
So, if you see my flooded thread in GD, it's been a busy damn week.
I have only missed one workout, and that was because the town was cut in two and my gym is on teh south side of the river and I'm on the north.
I have been working my ass off this week, lifting, moving hauling mud, etc and a year and a half ago there was no fucking way.
I'm down 145lbs and getting damn strong. I"m lifting myself up out of the crawl space full of water, lifting up huge bunchs of wet crap. Turns out I'm a lot stronger than the volunteers from church helping out. (and i"m 15 years older) etc
workout matters
I would have been in deep shit if I was still in crappy shape and fat.
Survival, it's what for dinner.
So, if you see my flooded thread in GD, it's been a busy damn week.
I have only missed one workout, and that was because the town was cut in two and my gym is on teh south side of the river and I'm on the north.
I have been working my ass off this week, lifting, moving hauling mud, etc and a year and a half ago there was no fucking way.
I'm down 145lbs and getting damn strong. I"m lifting myself up out of the crawl space full of water, lifting up huge bunchs of wet crap. Turns out I'm a lot stronger than the volunteers from church helping out. (and i"m 15 years older) etc
workout matters
I would have been in deep shit if I was still in crappy shape and fat.
Survival, it's what for dinner.
excellent! congrats on the success, keep it up.
trlcavscout
09-22-2013, 10:07
So, if you see my flooded thread in GD, it's been a busy damn week.
I have only missed one workout, and that was because the town was cut in two and my gym is on teh south side of the river and I'm on the north.
I have been working my ass off this week, lifting, moving hauling mud, etc and a year and a half ago there was no fucking way.
I'm down 145lbs and getting damn strong. I"m lifting myself up out of the crawl space full of water, lifting up huge bunchs of wet crap. Turns out I'm a lot stronger than the volunteers from church helping out. (and i"m 15 years older) etc
workout matters
I would have been in deep shit if I was still in crappy shape and fat.
Survival, it's what for dinner.
It would be easy to quit working out and make excuses after something like that, glad you are still in the zone!
trlcavscout
09-22-2013, 10:12
I have been getting my lifting in but slacking on the cardio. I have been at 240# for almost 2 months, but I'm still adding muscle so its not all bad. 200# is my goal and will be tough, I was 203 when I shipped to basic (in very good shape and running 5 miles a day) and 180 at my lightest in the army so 200 I think is a good goal for now.
I have been increasing my morning pre-food workouts, today I did my cardio, protein, shower then cooked breakfast. I have been eating dirty so hopefully with some effort I can get down another #10 soon.
JohnTRourke
09-23-2013, 10:42
so, i've been doing 5-3-1 and I really like it
I've been doing boring but big for the assistance exercises
This week has sucked (flooded house, etc) but it was week 3, so there was NFW i was missing week 3 and missing my PR's
so, got to saturday and deadlifts
heart rate a little up, utterly exhausted from the whole week.
get to my big lift and nail it, big time new PR
and looked around and said "i'm changing today to the "I"m not doing Jack Shit" assistance program"
packed up and went home and felt damn good about it.
trlcavscout
09-23-2013, 20:00
Morning fast cardio question. So doing cardio in the AM, they say to do it an hour before you eat, how long is to long to go without eating? Say you wake up at 5, workout from 5:15-6:15, then wait an hour to eat, at what point does your body start burning the wrong stuff waiting on food?
Today's workout:
3 x 25 body weight lunges (each leg)
3 x 10-30 burpees
3 x 1-2 minute plank
3 x 25 body weight squats
repeat twice, 2 minute rest between sets.
You know those days when you KNOW any workout you do will be weak? Well after two failed attempts at running tonight, I did a modified version of the what is posted above.
Drank half of a 24 oz beer. Felt like a lazy loser.
25 lunges (total)
8 burbees
30 second plank
25 squats
15 push-ups
20 lunges (total)
8 burpees
45 second plank
25 squats
15 push-ups
27 lunges (total)
8 burpees
60 second plank
25 squats
15 push-ups
Great work out, felt glad I did something instead of nothing.
Finished 24 oz beer.
Thanks for the inspiration. Keep up the non-gym work out routines.
RonMexico
09-27-2013, 12:22
Finally ran a 50 lbs ruck for 22 mile ruck and it took 5hr45mins; Not bad but a training partner did it in 3:57. He said the main reason for his stud performance is his 75k of rowing a week. So this week I am shooting for 25k or total rowing and I eventually will get to my goal of50 k a week to supplement my cardio.
Anyone out there row this much on a c2 machine?
TheBelly
09-27-2013, 13:29
I've never tried rowing. I know it can be a smoker, so I'm interested in getting going.
JohnTRourke
09-27-2013, 14:17
http://www.t-nation.com/free_online_article/most_recent/interval_training_on_the_rowing_ergometer
Took about a week off of training, getting back to it this week.
Still on the higher reps, less weight.
RonMexico
09-29-2013, 07:52
Thanks for the good read on rowing, I will have to use some of his rowing exercises
JohnTRourke
09-29-2013, 08:14
Thanks for the good read on rowing, I will have to use some of his rowing exercises
no problemo
his blog is always worth reading, he's got some good stuff. I knew I had seen something on rowing from him and had to look back and find it for ya.
Morning fast cardio question. So doing cardio in the AM, they say to do it an hour before you eat, how long is to long to go without eating? Say you wake up at 5, workout from 5:15-6:15, then wait an hour to eat, at what point does your body start burning the wrong stuff waiting on food?
When I was working with a trainer he said you should take in protein within an hour of any workout, the sooner the better. I would just do a small protein shake to tide you over if you are concerned about it, some also say chocolate milk is just as effective as half the protein shakes that are out on the market.
hurley842002
09-29-2013, 22:56
Somewhat off topic but not, anybody here go to Denver gym and fitness on 104th and Colorado? Getting ready to move off of 104th and need a gym I can squeeze in a workout between 2:45 and 4 on my way home from work. Curious if this place is any good.
Finally ran a 50 lbs ruck for 22 mile ruck and it took 5hr45mins; Not bad but a training partner did it in 3:57. He said the main reason for his stud performance is his 75k of rowing a week. So this week I am shooting for 25k or total rowing and I eventually will get to my goal of50 k a week to supplement my cardio.
Anyone out there row this much on a c2 machine?
I ruck a lot, nearly always with 50-55#. Four hours to go 22 miles is stupid fast. It's so fast, I don't believe it. That's north of 5mph, and that's at least a trot if not a slow run. If he's running with a pack, he's going to blow up his knees. Tell him to stop! Seriously, take it from a broken down 47 year old, you want to take care of those knees.
Or maybe it just sounds fast because I'm old. If he's walking at that pace, he's an animal.
Your 3.8 mph performance for 22 is damn fine. Was that on the road or in the hills? The best I've ever managed was 3.5 mph for 20 miles in the woods.
I was pointed to this article on rucking from Western Rifle Shooters - http://maxvelocitytactical.blogspot.com/2013/09/realistic-rucking.html
I tried some stuff with a pack last winter, my knees hurt for a couple of days afterward because I went too heavy too fast and I tried to move too quickly.
RonMexico
09-30-2013, 21:09
I ruck a lot, nearly always with 50-55#. Four hours to go 22 miles is stupid fast. It's so fast, I don't believe it. That's north of 5mph, and that's at least a trot if not a slow run. If he's running with a pack, he's going to blow up his knees. Tell him to stop! Seriously, take it from a broken down 47 year old, you want to take care of those knees.
Or maybe it just ounces fast because I'm old. If he's walking at that pace, he's an animal.
Your 3.8 mph performance for 22 is damn fine. Was that on the road or in the hills? The best I've ever managed was 3.5 mph for 20 miles in the woods.
The ruck was on an improved 4x4 trails with a combo or dirt, sand , river crossings and a few hardball crossings; mainly over bridges and from one trail to another
RonMexico
09-30-2013, 21:23
I also do not endorse rucking. Typically I only do one, maybe two a month and the farthest I typically go is 12 miles.
If you can ruck past 10 I feel like you could ruck past 50 miles if you had to. Like others have said save your knees and your back bc rucking is horrible for you r body.
thats why I am trying to row 25k/week and hopefully get over 50k/week in the next few months.
trlcavscout
10-03-2013, 16:52
I was sick this week and not feeling motivated, last night I had to really dig deep to do a chest/tricep workout and didn't even hit shoulders seperatley. But this morning I did biceps and will do back tonight. But I tried a new bicep lift this morning I had just never done and I love it, incline seated dumbbell curls. I did 4 sets of wide grip barbell curls and then instead of standing dumbbells I did the incline (mainly because I was lazy and wanted to sit haha). So the seated inclines hitting a different angle gave me a deeper/harder pump then I have had in a while.
I normally do wide/narrow grip barbell, hammer, standing dumbbell, modified preacher bench and sometimes ez bar.
trlcavscout
10-03-2013, 16:54
I earned a bulged disc rucking, its good excersise but not a competition.
JohnTRourke
10-04-2013, 05:24
I was sick this week and not feeling motivated, last night I had to really dig deep to do a chest/tricep workout and didn't even hit shoulders seperatley. But this morning I did biceps and will do back tonight. But I tried a new bicep lift this morning I had just never done and I love it, incline seated dumbbell curls. I did 4 sets of wide grip barbell curls and then instead of standing dumbbells I did the incline (mainly because I was lazy and wanted to sit haha). So the seated inclines hitting a different angle gave me a deeper/harder pump then I have had in a while.
.
be careful with that exercise, it's hard on your shoulders. (the head of your arm into the shoulder socket is pulled forward in that position).
I hit a platue (sp) this week and need to change the workout a little, thinking about incorporting some super sets into the workout. Anybody have any suggestions?
JohnTRourke
10-06-2013, 05:48
a plateau in what? everything? some things? one exercise?
Some weeks are just hard, your body doesn't want to cooperate, things come up, whatever and you just have to plug thru them.
RonMexico
10-06-2013, 07:24
I hit a platue (sp) this week and need to change the workout a little, thinking about incorporting some super sets into the workout. Anybody have any suggestions?
Work harder and don't worry about the lifts that you aren't increasing weight in. If you work other muscles groups or smaller muscles you will be just fine/ those lifts that you are plateauing in will increase do to overall increase fitness.
Also workout more; do this. Most people say they don't have time but try this. Do your daily workout and twice a day do this workout: 20 push ups. 20 air squats and 20 sit ups, two time.
Should take about 5 mins.
RonMexico
10-06-2013, 07:44
Morning fast cardio question. So doing cardio in the AM, they say to do it an hour before you eat, how long is to long to go without eating? Say you wake up at 5, workout from 5:15-6:15, then wait an hour to eat, at what point does your body start burning the wrong stuff waiting on food?
FYI I always type on an iPhone, excuse my bad spelling
Not an expert but I took a shit load of nutrition classes and most of this comes from advance sports nutrition and it works for me so far so give it a try.
I would say to never fast before any workout . True athletes can never fast before a workout due to most have complex training schedules and they are always trying to train at their max performance and need to have their body recovery before their next workout.
Athletes are trying to gain strength,speed, endurance or cut weight and diet .... But at an elite level you can never have both.
Maybe a few have achieved both but it is hard to have a caloric deficit and push you body without have sports injuries.
Now about you body. Your body store roughly 1800 calories in the form of glycogen in your muscles. By the time you wake up your liver has depleted all the carbs in it but could hold about 400 calories if you were to eat. You want to eat that 400 calories( carbs) to have your body feed of the carbs from your blood steam at the same time it's taking from the glycogen(carbs) in the muscles. This will aid in a faster recovery and if you do two or three a days you need to have as much glycogen in the muscle
depending on how hard you workout is how much carbs and fat you are going to burn. I would say do a fast paced workout burning carbs(20-30mins) and then Slow down and get you heart rate lower so that your body gets enough oxygen to switch metabolic pathways and burn fat for the last half of your workout.
The better shape you are in the faster your body switches to burn fat, this is bc you store about 100000 of fat calories on your body.
Anyone train biceps and triceps same time? I usually do tri's and chest but seeing if there's another muscle group I should do with triceps instead of chest.
Anyone train biceps and triceps same time? I usually do tri's and chest but seeing if there's another muscle group I should do with triceps instead of chest.
Love doing bis and tris at the same times. Funny I was always told (or believe) that you are over training the tris when working out chest because you use a lot of the tricep when doing your chest. Just my thought, I don't know if it's true or not. When I first started working out I was and have always followed the push pull philosophy.
For example, chest (push) bis (pull). Back/shoulders... Blah, blah, blah.
Love doing bis and tris at the same times. Funny I was always told (or believe) that you are over training the tris when working out chest because you use a lot of the tricep when doing your chest. Just my thought, I don't know if it's true or not. When I first started working out I was and have always followed the push pull philosophy.
For example, chest (push) bis (pull). Back/shoulders... Blah, blah, blah.
What do you usually do? Finish biceps first then tri? Or alternate?
"Man-up Monday"
Warm up: 4 rounds of the following
10 kettle bell swings, 16 Kg
10 push ups
10 Goblet squats, 16 KG kettlebell
10 sit ups
Training
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps each of:
135# dead lift
Two handed dumbbell hang clean and press, 70# total
GHD sit-ups
135# squats
Scotty bobs, 25# dumbells (each push-up counts as one rep)
Run 2 miles
The run is far and away the hardest part.
trlcavscout
10-07-2013, 19:13
Anyone train biceps and triceps same time? I usually do tri's and chest but seeing if there's another muscle group I should do with triceps instead of chest.
I do chest/shoulder/triceps 1 day hard! Then I do back/biceps one day hard! I work the back and chest hard so each gets 2 workouts a week. Then I do one arm day doing my long orangutan knuckle dragging arm workout. I love arm day because the results are immediate and obvious, you get what you pay for. As of 10/1 I am bulking again and will continue through the winter. 400 gram minimum protein a day and I am still loseing weight, building mass, and getting more defined especially in the arms.
Close grip bench 4x10
Overhead extensions 4x10 (ez bar)
Kick backs 4x10
Wide grip barbell curls 4x10
Seated incline barbell curls 4x10
Standing dumbbell curls 4x10
Hammer curls 4x10
Barbell wrist curls 5x10
Reverse dumbbell wrist curls 5x10
Dumbbell inverted wrists 5x10
Dragging gorilla arms all day priceless!!!
trlcavscout
10-07-2013, 19:26
Love doing bis and tris at the same times. Funny I was always told (or believe) that you are over training the tris when working out chest because you use a lot of the tricep when doing your chest. Just my thought, I don't know if it's true or not. When I first started working out I was and have always followed the push pull philosophy.
For example, chest (push) bis (pull). Back/shoulders... Blah, blah, blah.
Wide bench doesn't hit all the tricep heads and will leave you without the horeshoe. Definitely train arms on their own day. If you are doing chest like you should you would only need to do it once or twice a week which leaves plenty of time to do an arm only day. Check out bodybuilding .com for some different ideas and variations. I never believed in changing angles of lifts until I finally opened my mind recently and its paying off big.
I was curling 50# dumbbells for 5x10 (heaviest I have). Dropped to 30# and started doing different angles on the same lifts, wide/narrow grips, also when working arms use a fat grip bar, I put 3" PVC on my bars now. I added just over an inch to my arms in 10 days with some new secret weapons, and I am not new to lifting. My chest and triceps are bigger now then when I was benching 430 a couple years ago, now I am doing 5x10 at 200 wide grip, 150# on close grip varying sets/reps depending on chest/arm day, also on arm day I only lower it 4" or so then back up using a block as a stopping point.
trlcavscout
10-07-2013, 19:34
FYI I always type on an iPhone, excuse my bad spelling
Not an expert but I took a shit load of nutrition classes and most of this comes from advance sports nutrition and it works for me so far so give it a try.
I would say to never fast before any workout . True athletes can never fast before a workout due to most have complex training schedules and they are always trying to train at their max performance and need to have their body recovery before their next workout.
Athletes are trying to gain strength,speed, endurance or cut weight and diet .... But at an elite level you can never have both.
Maybe a few have achieved both but it is hard to have a caloric deficit and push you body without have sports injuries.
Now about you body. Your body store roughly 1800 calories in the form of glycogen in your muscles. By the time you wake up your liver has depleted all the carbs in it but could hold about 400 calories if you were to eat. You want to eat that 400 calories( carbs) to have your body feed of the carbs from your blood steam at the same time it's taking from the glycogen(carbs) in the muscles. This will aid in a faster recovery and if you do two or three a days you need to have as much glycogen in the muscle
depending on how hard you workout is how much carbs and fat you are going to burn. I would say do a fast paced workout burning carbs(20-30mins) and then Slow down and get you heart rate lower so that your body gets enough oxygen to switch metabolic pathways and burn fat for the last half of your workout.
The better shape you are in the faster your body switches to burn fat, this is bc you store about 100000 of fat calories on your body.
I was reffering to a cutting phase. When cutting I try hard to minimize muscle loss but some will occur. When bulking I minimize my cardio and fees the beast as needed with lots of protein and watch my carbs. But when cutting I cut out the carbs and do my morning PT before I eat which yields the beat cutting results, just hard to measure because I don't want to cut for more then 3-4 weeks at a time and it takes a couple weeks for my metabolism to catch up, then when I start eating again to bulk I continue to lose for a while. I don't do any lifting without fuel when bulking.
Anyone train biceps and triceps same time? I usually do tri's and chest but seeing if there's another muscle group I should do with triceps instead of chest.
If you every want to go work out, let me know. I go to 24hr fitness on Arapahoe and Parker, shoot me a PM.
JohnTRourke
10-09-2013, 07:23
ahhhhhhhhhhhhhhhhhhhh
first time in 4 weeks I got to have my yoga class last night (flooded out)
so nice
i feel so much better today.
Instructor says we're still pretty flexible, although it didn't feel like it, hopefully it comes back quickly
Went back to Crossfit after a year off due to a back injury... I missed it so.
I feel so weak though. The instructors were pretty relentless in hammering me about slowly building back up to where I was.
I did get a lot of sweaty hugs from the hot girls though.. I didn't mind.
Probably should have picked an easier day to go.. dual AMRAP for the WOD. Decently sore today.
JohnTRourke
10-16-2013, 05:46
yeah
it's squat day
or is that ugh[mlp]
Squats always suck but are so worth it ;-)
We did 5x5 on the Monday strength portion then the WOD and I still feel the pain
JohnTRourke
10-16-2013, 09:33
yeah, it sucked
ugh, whipped like a bad horse.
Now try getting on your bike and hammering or going for a run with sore legs
The body will protest...
I picked up Crossfit seriously because of screwing up my lower back doing too much bike racing and not enough core/weight work.
I won't make that mistake again
JohnTRourke
10-17-2013, 07:39
stapled! [fail]
kinda missed that last one today. opps
JohnTRourke
10-22-2013, 07:45
hell week.
The spousal unit has decided that instead of lifting this week (it's deload week on 5-3-1) she wants to do cardio to kickstart her weight loss. Now, I don't really agree with this, but she's been stuck for MONTHS so honestly trying something new is worth it and she could use some cardio to help her heart. so, every morning at Oh dark thirty, starting sunday, off we go to the gym before work. And I do intervals with her (although at my faster pace, not hers). Then I do my lifting (again, it's deload week so that's a big plus).
it's kicking my a$$
it better work.
Changed the workout again this week, last change was getting boring, going a little heavier with lower reps. Hopefully this change will keep me entertained for the next 6 weeks. One body part a day and will start doing some more treadmill work as well. Hope to add a little mass while slimming down the gut a little. Current weight is @ 210, want to get down to a more solid 200 maybe 190 over the next couple months. It's doable for me, just need to stay focused and cut out some of the sugar and breads. One cheat day, probably will be Saturdays only. Updates to follow.
osok-308
10-24-2013, 10:45
I'm in the process of a trying to max out my squat and deadlift. Max squat is 315 for 1 rep. Deadlift is in the 350 area as we speak. Not too bad for barely being 160 lbs. Any ideas on how to bring my squat up more? Also, I am squatting a lot, which helps me not hate leg day, because my legs aren't as sore anymore.
blacklabel
10-24-2013, 11:02
I'm in the process of a trying to max out my squat and deadlift. Max squat is 315 for 1 rep. Deadlift is in the 350 area as we speak. Not too bad for barely being 160 lbs. Any ideas on how to bring my squat up more? Also, I am squatting a lot, which helps me not hate leg day, because my legs aren't as sore anymore.
What have you done in the past? Depending on your experience level you could see gains from a basic linear progression like Starting Strength or Texas Method/ 531 may be a better option if you're a more advanced lifter.
osok-308
10-24-2013, 11:07
What have you done in the past? Depending on your experience level you could see gains from a basic linear progression like Starting Strength or Texas Method/ 531 may be a better option if you're a more advanced lifter.
I started with stronglifts 5x5 (similar to starting strength) now I am on their 1x5. I recently was squatting 300 lbs, but since deloaded to 265 to focus on my form and make sure I was going low enough. I have been doing squatting heavy for almost a year now. I have heard of Smolov, but have heard that it's ridiculously difficult. I would like to get my squat a bit higher before trying Smolov. What would you recommend?
hurley842002
10-24-2013, 17:04
I'm in the process of a trying to max out my squat and deadlift. Max squat is 315 for 1 rep. Deadlift is in the 350 area as we speak. Not too bad for barely being 160 lbs. Any ideas on how to bring my squat up more? Also, I am squatting a lot, which helps me not hate leg day, because my legs aren't as sore anymore.
Oh the days of being 160 and dead lifting 375. Now I'm 195 and probably would only get a few reps with 250.
With that said, things are about to change. Found a real nice gym, right on my way home from work, which allows me to cram in an hour workout before I have to pick up my son.
Denver gym and fitness, I highly recommend it, small but nice new equipment, and has everything you need, nothing you don't.
osok-308
10-24-2013, 19:21
Oh the days of being 160 and dead lifting 375. Now I'm 195 and probably would only get a few reps with 250.
With that said, things are about to change. Found a real nice gym, right on my way home from work, which allows me to cram in an hour workout before I have to pick up my son.
Denver gym and fitness, I highly recommend it, small but nice new equipment, and has everything you need, nothing you don't.
Haha, once you are back to lifting all the time it'll jump back up.
hurley842002
10-24-2013, 19:37
Haha, once you are back to lifting all the time it'll jump back up.
Let's hope! Although I'm actually just hoping to get thee ol body weight back down first.
osok-308
10-24-2013, 20:36
Honestly, I'm a firm believer that heavy squatting can solve most body issues. Heavy squatting can even help to reduce body fat because of the intensity it requires.
RonMexico
10-25-2013, 23:00
Honestly, I'm a firm believer that heavy squatting can solve most body issues. Heavy squatting can even help to reduce body fat because of the intensity it requires.
or a little mental toughness and not feeding ones fat face.
osok-308
10-26-2013, 08:49
or a little mental toughness and not feeding ones fat face.
That too! If you do both, you'll look like Ahnold.
Chest day yesterday:
4 different exercises
bench 4 sets 10, 8, 6, 6 started with 150lbs worked up to 225lbs, going to work my way back to to 250-260 hopefully
flys 4 sets 10, 8, 6, 6 weight varies ending heavy
Smith machine incline 10, 8, 6, 6- ended at 190
Push-ups 3 sets, super setting them with more push ups at different angles.
Man I am kinda sore today.
hurley842002
10-26-2013, 22:30
or a little mental toughness and not feeding ones fat face.
In general or toward me?
hurley842002
10-26-2013, 22:33
Found this program today, will start it on Monday, but I will do 3 sets per exercise instead of 2.
http://www.bodybuilding.com/fun/wotw12.htm
osok-308
10-27-2013, 11:55
In general or toward me?
When I agreed, I meant in general, no idea about ronmexico
hurley842002
10-27-2013, 12:29
When I agreed, I meant in general, no idea about ronmexico
No worries, I suppose if the shoe fits....
Fortunately for me I'm not that overweight. Just going from athlete level fitness to barely above average kinda sucks lol.
I still blame it on new marriage and child lol.
RonMexico
10-31-2013, 11:22
In general or toward me?
Society in general.
I'm not fat I'm big boned :)
JohnTRourke
11-01-2013, 06:02
I'm not fat I'm big boned :)
[hahhah-no] no such thing as a fat skeleton. Sorry to be the bearer of bad news. [Flower]
Damn, that means I am fat...
Gym has been overly crowded, I hate working out early, but might have to change workout times.
Damn, that means I am fat...
Gym has been overly crowded, I hate working out early, but might have to change workout times.
Gets less crowded towards weekend lol.
JohnTRourke
11-02-2013, 06:20
it does too. I never understand that. Monday and Wednesday are busy, which means Friday should be busy right? but no, Friday is always dead. And Tuesday is way busier than thursday. True in every gym I've been in.
and of course, pretty much EVERY DAY IS UPPER BODY DAY. :-) I see one guy every couple weeks (no real pattern that I"m picking up) but EVERY time I see him, he does chest. every time. Makes me chuckle.
JohnTRourke
11-04-2013, 10:09
Would someone please explain to me what the hell is with all this partial rep $hit????????
i'm not even talking about the 1/4 squat thing which has been around forever (and not with big strong people doing board presses or partial reps on purpose)
I'm talking about regular (weak) people doing bench and shoulder presses where people go down to a 90 degree bend in the elbow and then stop
WTF??????
bench press TOUCH THE FREAKING CHEST, TOUCH THE FREAKING SHOULDERS
full range of motion
seriously, where did this stupid idea come from? (it's never on big strong people either, I wonder why)
hurley842002
11-04-2013, 10:30
Would someone please explain to me what the hell is with all this partial rep $hit????????
i'm not even talking about the 1/4 squat thing which has been around forever (and not with big strong people doing board presses or partial reps on purpose)
I'm talking about regular (weak) people doing bench and shoulder presses where people go down to a 90 degree bend in the elbow and then stop
WTF??????
bench press TOUCH THE FREAKING CHEST, TOUCH THE FREAKING SHOULDERS
full range of motion
seriously, where did this stupid idea come from? (it's never on big strong people either, I wonder why)
Not sure, I tend to only pay attention to what I'm doing at the gym.....
Unless of course she is smoking hot!
Would someone please explain to me what the hell is with all this partial rep $hit????????
i'm not even talking about the 1/4 squat thing which has been around forever (and not with big strong people doing board presses or partial reps on purpose)
I'm talking about regular (weak) people doing bench and shoulder presses where people go down to a 90 degree bend in the elbow and then stop
WTF??????
bench press TOUCH THE FREAKING CHEST, TOUCH THE FREAKING SHOULDERS
full range of motion
seriously, where did this stupid idea come from? (it's never on big strong people either, I wonder why)
Shoulder press with dumb bells I stop at 90 degrees.
hurley842002
11-04-2013, 12:01
Shoulder press with dumb bells I stop at 90 degrees.
Likewise
Certain exercises, excessive range of motion is unnecessary and even harmful.
Would someone please explain to me what the hell is with all this partial rep $hit????????
i'm not even talking about the 1/4 squat thing which has been around forever (and not with big strong people doing board presses or partial reps on purpose)
I'm talking about regular (weak) people doing bench and shoulder presses where people go down to a 90 degree bend in the elbow and then stop
WTF??????
bench press TOUCH THE FREAKING CHEST, TOUCH THE FREAKING SHOULDERS
full range of motion
seriously, where did this stupid idea come from? (it's never on big strong people either, I wonder why)
Why so angry lol. I see people do ridiculous things at the gym all the time.
What do you guys recommend for a pre-workout? I need a change and the stuff I am taking right (C-4) now isn't cutting it.
I am taking a post workout stuff, it's called afterglow. Really good stuff and I am digging it a lot.
hurley842002
11-08-2013, 21:14
What do you guys recommend for a pre-workout? I need a change and the stuff I am taking right (C-4) now isn't cutting it.
I am taking a post workout stuff, it's called afterglow. Really good stuff and I am digging it a lot.
I've taken quite a few different ones. One of my favorites, and my current choice is Amino energy from Optimum nutrition. No creatine, so if that is what you are after it may not be for you.
Thanks for the tip Hurley, I will see if I can find it at my local supplement place.
Been hitting it hard thus week, bench has increased by 10lbs, I might even try a max out this week and see what/where I am at!
nikolatesla19
11-09-2013, 21:08
What do you guys recommend for a pre-workout? I need a change and the stuff I am taking right (C-4) now isn't cutting it.
I am taking a post workout stuff, it's called afterglow. Really good stuff and I am digging it a lot.
I take the muscle pharm assault. I love it. It seems to be a good steady pump and no tingly feeling.
hurley842002
11-09-2013, 21:22
I take the muscle pharm assault. I love it. It seems to be a good steady pump and no tingly feeling.
Taken that as well, definitely a good product, and some of the best tasting.
Would someone please explain to me what the hell is with all this partial rep $hit????????
i'm not even talking about the 1/4 squat thing which has been around forever (and not with big strong people doing board presses or partial reps on purpose)
I'm talking about regular (weak) people doing bench and shoulder presses where people go down to a 90 degree bend in the elbow and then stop
WTF??????
bench press TOUCH THE FREAKING CHEST, TOUCH THE FREAKING SHOULDERS
full range of motion
seriously, where did this stupid idea come from? (it's never on big strong people either, I wonder why)
The personal trainer I was going to for about a year said that there is no more benefit to going more than 90 degrees/parallel to the floor and you open up the possibility of injury exponentially.
hurley842002
11-09-2013, 23:14
The personal trainer I was going to for about a year said that there is no more benefit to going more than 90 degrees/parallel to the floor and you open up the possibility of injury exponentially.
This ^^^
trlcavscout
11-10-2013, 23:04
Did a nice chest/shoulder/tricep workout tonight. I have been slacking the last few weeks sitting in hospice for a week with my mom and then loseing her has taken its toll on me! I started drinking soda again and eating bad, gained about 15# and have been working out about once a week. I need to regain my motivation and try something different. Anybody do cross fit? Have thought about it lately to maybe motivate me. I bench all the weight I have now so its either buy more weights or join a gym of some kind, in Vegas I went to the gym religiously to watch the hotties but all I see is fatties at the gyms in Greeley.
hurley842002
11-10-2013, 23:35
Did a nice chest/shoulder/tricep workout tonight. I have been slacking the last few weeks sitting in hospice for a week with my mom and then loseing her has taken its toll on me! I started drinking soda again and eating bad, gained about 15# and have been working out about once a week. I need to regain my motivation and try something different. Anybody do cross fit? Have thought about it lately to maybe motivate me. I bench all the weight I have now so its either buy more weights or join a gym of some kind, in Vegas I went to the gym religiously to watch the hotties but all I see is fatties at the gyms in Greeley.
Sorry to hear about your mom!
I've always wanted to get into cross fit, but it's just out of my price range.
I was in a rut as far as gym motivation is concerned. I just had my son a few months ago, and had put on a few pounds. It was hell trying to find the time to get to the gym. I finally found a gym on my way home from work, and have really gotten motivated over the last month, six days a week religiously.
I found a routine I could get into, and have only been progressing. Find something you can track, and witness progress, change it up, join a gym you haven't been to before. Last but not least, get a good routine going before the New Years crowd starts taking over.
Good luck!
hurley842002
11-10-2013, 23:36
Dupe....
JohnTRourke
11-15-2013, 10:54
https://www.youtube.com/watch?v=EcNjefEZ8qY&feature=c4-overview&list=UUduKuJToxWPizJ7I2E6n1kA
Would someone please explain to me what the hell is with all this partial rep $hit????????
i'm not even talking about the 1/4 squat thing which has been around forever (and not with big strong people doing board presses or partial reps on purpose)
I'm talking about regular (weak) people doing bench and shoulder presses where people go down to a 90 degree bend in the elbow and then stop
WTF??????
bench press TOUCH THE FREAKING CHEST, TOUCH THE FREAKING SHOULDERS
full range of motion
seriously, where did this stupid idea come from? (it's never on big strong people either, I wonder why)
Do you always get so wound up about how other people exercise?
I've been forced to limit my range of motion on a number of exercises due to joint degradation. Now that my body is breaking down, I wish I'd had the sense to limit the range of motion in my younger days when all the damage was actually being done.
I've made an interesting observation about fitness. At least, it's interesting to me.
I trained for a year for a adventure type race. Part of the training program I used was a once-a-week crossfit type workout specifically designed to make you quit. I've posted it here before and called it "man up Monday". It's a real bitch, especially for an old guy.
The training program was 6 days a week of misery with Monday as the "high" point. At the end of the training, I was in superb condition, again for an old guy. That ended back in July.
Since I'm no longer training for an event, I've backed way off on the exercise. I now do the Monday workout, then just an hour of weights two days a week and a 3 mile run every day. No high intensity stuff except Monday.
Here's the interesting part. My times on the Monday workout continue to go down. Even though I'm only training at high intensity once a week, I'm still improving. A lot. My best time at the peak of my training for the race was 88 minutes. I did it yesterday in 76.
I don't know what it means, but I find is counter-intuitive that I can train so little and still see such good improvement.
Anybody else experienced something similar? I'm starting to wonder if I'm on to something. It may just be that 47 year old men need that much time to recover. Maybe the younger guys can train 3X as often and make progress that much faster.
Everybody must have stopped post because of the holidays- get up and get un-fat, fatties :)
hurley842002
12-03-2013, 22:50
Everybody must have stopped post because of the holidays- get up and get un-fat, fatties :)
Nope not at all, still hard at it!
Crazy but I haven't lost a single pound after a good solid 6 weeks @ 6 days a week, but the important part is clothes are getting looser. Picked up a new pair of 34's the other day, and they are very comfy with IWB carry.
TheBelly
12-03-2013, 23:03
Everybody must have stopped post because of the holidays- get up and get un-fat, fatties :)
Im the fatty for the last couple weeks. I'll just say it: I'm using my eyes as an excuse to not exercise at all.
ive gained about 5~ish pounds of flab and gristle around my middle. It bothers me, but I'm having a hard time with the motivation.
ill get back into it.
I'm hard at it 6 days a week. Just increased my daily mileage from 3 to 4 miles. Crossfit on Sundays, weights Wednesday and Friday, running everyday.
I'm up 6-8 pounds, and it's not muscle. Gotta get control of my diet.
TheBelly
12-15-2013, 17:38
Tomorrow is the first day back into the fitness routine.
Remember, skinny happens in the kitchen. Strong happens in the gym.
Been dealing with some shoulder issues and took a couple weeks off to let it heal up, got back in the gym today... Oh man the gym was freaking busy as all get out. People must be getting ready for New Years. My gym is gonna suck ass for the next 2 months with all the new members joining.
TheBelly
12-31-2013, 03:43
I've lost 5 lbs since being in jolly ole.
50 dive-bomber push-ups, 30 burpees, and 50 body squats...2x daily. As fast as you can.
TheBelly
12-31-2013, 03:51
http://www.crossfit.com/mt-archive2/009075.html
DG was a good friend of mine. We lost him, MAJ Thomas Kennedy, CSM Kevin Griffin, and Mr. Ragaei Abdelfattah in the same incident.
im not a big crossfit guy, but those of you who are, I'd recommend 'The DG' at least to remember those who stand a post, walk a patrol, or man a post so you don't have to (anymore, as some here have already been down that road).
I really need to get busy. My weight is way out of control. 5'3" 225lbs. Curious where you guys work out and what fees are like. People will laugh at my choice, but I stopped into a planet fitness. Biggest reason is the cheap membership fees, and that includes a trainer that goes over your goals and helps build a workout. I am not in a financial position to afford high fees. My endocrine system is out of wack and that causes me nasty fatigue and I just end up sitting around all day. My current endocrinologist is horrible, but if I don't get off my ass I will only get worse.
Don't wanna hijack, but if you wanna loose weight. Add a huge diet change into the mix. I did intermittent fasting for 6 months and did the insanity program for 3 of those 6 months and I lost 30lbs. Now I'm a cow again :) damn Colorado and its tasty microbrews!
hurley842002
01-01-2014, 19:28
People will laugh at my choice
The first step is not giving a damn what people think. Once you do this, you can go in with a clear mind, and handle business.
Good luck with your endeavor, I can't really offer any super sentimental advice, as it is my belief that once you are ready to "do it", you will do it. Success is in your hands.
nikolatesla19
01-01-2014, 19:31
Just gotta remember to keep at it and not to get discouraged when it's not a overnight change. People get frustrated when the results don't come fast enough.
I really need to get busy. My weight is way out of control. 5'3" 225lbs. Curious where you guys work out and what fees are like. People will laugh at my choice, but I stopped into a planet fitness. Biggest reason is the cheap membership fees, and that includes a trainer that goes over your goals and helps build a workout. I am not in a financial position to afford high fees. My endocrine system is out of wack and that causes me nasty fatigue and I just end up sitting around all day. My current endocrinologist is horrible, but if I don't get off my ass I will only get worse.
24 hour fitness. For $29/mo I can go to any location in the country. I work all over the metro area so it makes it easy to find a location nearby and drop in when it's convenient. I have even used the 24 Hour in Seattle and in San Diego.
sent from a soup can and some string..
24 hour fitness. For $29/mo I can go to any location in the country. I work all over the metro area so it makes it easy to find a location nearby and drop in when it's convenient. I have even used the 24 Hour in Seattle and in San Diego.
sent from a soup can and some string..
$29 isn't to bad. Little out of my budget, but not bad. Planet Fitness is only $10, but I am limited to just one club.
Fentonite
01-02-2014, 11:04
$29 isn't to bad. Little out of my budget, but not bad. Planet Fitness is only $10, but I am limited to just one club.
Are you looking at the one just south of us on Wads? Heck, I should join too
TheBelly
01-02-2014, 11:22
$29 isn't to bad. Little out of my budget, but not bad. Planet Fitness is only $10, but I am limited to just one club.
Do you have any physical limitations with what exercises you're doing? What is driving you to 'need' a gym membership?
sign up for a Workout Of The Day (WOD) email, and get after it!!! I'm a member of the Spartan Race Series WOD. That will get you into good shape in a hurry!
Remember, get skiny in the kitchen, get strong in the gym*
*gym is wherever you work out.
Do you have any physical limitations with what exercises you're doing? What is driving you to 'need' a gym membership?
sign up for a Workout Of The Day (WOD) email, and get after it!!! I'm a member of the Spartan Race Series WOD. That will get you into good shape in a hurry!
Remember, get skiny in the kitchen, get strong in the gym*
*gym is wherever you work out.
I am grossly over weight. That is my motivation.
Are you looking at the one just south of us on Wads? Heck, I should join too
Yeah. It is opening at the end of January.
Fentonite
01-02-2014, 12:17
Let's do it. Schedules won't match up much, but some.
Sparky your biggest change will be diet. You have to find something you can stick to and get it done. Start small, make one change a week. But your diet is going to be the biggest factor.. work out all you want.. but it won't have the same effect as a change in diet. Eating clean is a good goal. No prepackaged or prepared meals. Nothing out of a box, nothing out of a can... if you want sloppy Joe's.. you use a recipe. They have them. You control what goes in it. It's an easy start, and can be done cheaply. I won't lie though.. the fact that there are no subsidies on vegetables can make it seem pretty expensive. When you can buy a frozen pizza for $5 and feed the kids.. or spend $9 on chicken and veggies.. it seems a bit backwards.. and it is.
Couple of my favorite sites for recipes. I eat about 80/20 Paleo. I still like my brown rice and occasional bread.. I cook all the time. There are a ton of things you can do.
civilizedcavemancooking.com
paleomg.com (she's local)
If this is something you are serious about I can help you with easy quick recipes that are delicious. Send me a PM. My crossfit box is doing the 'Whole Life Challenge' (https://www.wholelifechallenge.com/). Take a look at it. I'll sponsor you in it if you'd like (it's not overly expensive for what it is). It's open to everyone. Basically it's just tracking how small changes to how you eat/activity level can change everything. There are several levels from beginner, to advanced (which is what I'll be doing since I already eat 80/20 paleo). You put your data in online and you can track it all. It's fun.. and the group I'm doing it with is hugely supportive.
I'm all for people changing their life.. I changed mine (granted I got squishy after breaking my back) but that's changing again too..
Like Belly said.. you get skinny in the kitchen, strong in the gym. It's the truth.
Sparky your biggest change will be diet. You have to find something you can stick to and get it done. Start small, make one change a week. But your diet is going to be the biggest factor.. work out all you want.. but it won't have the same effect as a change in diet. Eating clean is a good goal. No prepackaged or prepared meals. Nothing out of a box, nothing out of a can... if you want sloppy Joe's.. you use a recipe. They have them. You control what goes in it. It's an easy start, and can be done cheaply. I won't lie though.. the fact that there are no subsidies on vegetables can make it seem pretty expensive. When you can buy a frozen pizza for $5 and feed the kids.. or spend $9 on chicken and veggies.. it seems a bit backwards.. and it is.
Couple of my favorite sites for recipes. I eat about 80/20 Paleo. I still like my brown rice and occasional bread.. I cook all the time. There are a ton of things you can do.
civilizedcavemancooking.com
paleomg.com (she's local)
If this is something you are serious about I can help you with easy quick recipes that are delicious. Send me a PM. My crossfit box is doing the 'Whole Life Challenge' (https://www.wholelifechallenge.com/). Take a look at it. I'll sponsor you in it if you'd like (it's not overly expensive for what it is). It's open to everyone. Basically it's just tracking how small changes to how you eat/activity level can change everything. There are several levels from beginner, to advanced (which is what I'll be doing since I already eat 80/20 paleo). You put your data in online and you can track it all. It's fun.. and the group I'm doing it with is hugely supportive.
I'm all for people changing their life.. I changed mine (granted I got squishy after breaking my back) but that's changing again too..
Like Belly said.. you get skinny in the kitchen, strong in the gym. It's the truth.
Thanks for the links. There are some pretty good recipes there. Don't think I can afford a crossfit gym and honestly I am not sure my knees could handle it. What I am doing is using the MyFitnessPal app to monitor my food. Going to do some walking and as soon as the planet fitness opens I am going to start doing cardio and weights.
TheBelly
01-02-2014, 16:12
Thanks for the links. There are some pretty good recipes there. Don't think I can afford a crossfit gym and honestly I am not sure my knees could handle it. What I am doing is using the MyFitnessPal app to monitor my food. Going to do some walking and as soon as the planet fitness opens I am going to start doing cardio and weights.
If you can't afford a gym, there are plenty of walking trails that are free....sometimes they have cool nicknames, like 'sidewalk'
I use a calorie counting app every day. It's stunning how much we eat when you count every damn bite. My sister turned me on to it back in 2007 or 2008. She lost 100# with it and has kept it all off since. She works out hard and is careful with how she eats, but she is now the fittest 51 year old woman I've ever seen (her arms make most guys jealous).
It's just as important to eat the right stuff, but simply counting calories is an excellent start. Assuming your app lets you add back calories burned from exercise, it's also an excellent motivator to go get a workout. If you're trying to lose 2# a week, you probably only get somewhere on the order of 1,400 - 1,600 calories a day. The extra 150 calories per mile makes a run seem like a great deal.
Diet is a small part. Once you get into a regular workout routine if you are putting on muscle and taking away fat your metabolism will increase. In my personal experience I actually gained weight the first month and a half or so that I was seeing a personal trainer then at one point I hit the peak and then the weight began to come off very quickly. I lost 25lbs in about 3-4 months. Throughout all of this my trainer had me eating 4 times a day, a good breakfast consisting of eggs, bacon or whatever protein you want and some fruit, a light lunch such as half a turkey sandwich and small salad, a mid afternoon meal consisting of the rest of the sandwich and some other snacky stuff and then a portion correct dinner in the evening. Dieting alone can actually put weight on your body as it will go into "starvation" mode when it realizes it isn't getting the calories that it needs and will start packing away energy as fat, when you eat regularly and exercise your body will not do this.
I'm tryin new plan and not counting reps. I seem to be able to lift higher weights this week
TheBelly
01-07-2014, 09:20
I use a calorie counting app every day. It's stunning how much we eat when you count every damn bite. My sister turned me on to it back in 2007 or 2008. She lost 100# with it and has kept it all off since. She works out hard and is careful with how she eats, but she is now the fittest 51 year old woman I've ever seen (her arms make most guys jealous).
It's just as important to eat the right stuff, but simply counting calories is an excellent start. Assuming your app lets you add back calories burned from exercise, it's also an excellent motivator to go get a workout. If you're trying to lose 2# a week, you probably only get somewhere on the order of 1,400 - 1,600 calories a day. The extra 150 calories per mile makes a run seem like a great deal.
Dear Tim,
F. U.
Mrs. Belly is now hooked on the calorie counting app. I don't get to cheat because she checks mine. Yesterday's lunch had exactly one serving of everything. Want to know what 1 serving of drry roasted peanuts looks like? Well, it looks like a LOT less than I'm used to eating.
Dammit!!!
LoL
Sincerely,
Belly
Dear Tim,
F. U.
Mrs. Belly is now hooked on the calorie counting app. I don't get to cheat because she checks mine. Yesterday's lunch had exactly one serving of everything. Want to know what 1 serving of drry roasted peanuts looks like? Well, it looks like a LOT less than I'm used to eating.
Dammit!!!
LoL
Sincerely,
Belly
Roflmao
That right there is funny belly
Sent by a free-range electronic weasel, with no sense of personal space.
Dear Tim,
F. U.
Mrs. Belly is now hooked on the calorie counting app. I don't get to cheat because she checks mine. Yesterday's lunch had exactly one serving of everything. Want to know what 1 serving of drry roasted peanuts looks like? Well, it looks like a LOT less than I'm used to eating.
Dammit!!!
LoL
Sincerely,
Belly
Wait until you run out of calories and you haven't even had dinner yet. I am Sparky223 on MyFitnessPal website if anybody wants to friend me.
Been awhile since I posted in here- still hitting the gym on a consistent bases, even started doing some cardio.
Need a new arm workout for by biceps and triceps- what are you guys doing for size?
almost forgot I have been taking some post workout called afterglow- great stuff and has a lot of BCAA.
hurley842002
01-24-2014, 23:18
Same here, seriously overhauling my diet tho. Wife working late has us eating dinner around 7 or 8, and it's usually rather high in carbs. So no more carbs after 6.
With that said, I have been getting stronger, that's a plus. Just ditch the late carbs and increase the cardio and my results should improve.
No tips on the arm workouts, I just now started focusing on bi's/tri's, doing them on leg day.
nikolatesla19
01-25-2014, 08:18
Been awhile since I posted in here- still hitting the gym on a consistent bases, even started doing some cardio.
Need a new arm workout for by biceps and triceps- what are you guys doing for size?
almost forgot I have been taking some post workout called afterglow- great stuff and has a lot of BCAA.
Look up Jim Stopani. His workouts and nutrition are legit. I use a lot of his programs.
Seen a personal trainer yesterday and he helped me develop a program. Started today and it kicked my butt.
Teufelhund
02-12-2014, 15:48
Been awhile since I posted in here- still hitting the gym on a consistent bases, even started doing some cardio.
Need a new arm workout for by biceps and triceps- what are you guys doing for size?
almost forgot I have been taking some post workout called afterglow- great stuff and has a lot of BCAA.
Look up Jim Stopani. His workouts and nutrition are legit. I use a lot of his programs.
Check out all the free programs on bodybuilding.com. I just started following Dorian Yates' program for size. His workouts focus on the adage of heavy lifting and low reps, working to failure. Hard to do without a spotter, but seems effective. Dude is a 6-time Mr. Olympia, so probably knows what he's talking about. You'll also find Jim Stoppani's workouts on that site. His "shortcut to shred" program is a killer.
nikolatesla19
02-12-2014, 15:54
Lost 50 lbs with shortcut to shred. Great program!
hghclsswhitetrsh
02-12-2014, 15:58
Lost 50 lbs with shortcut to shred. Great program!
Thats what I need to do.
Any fitness trainers here? Taking some interests...
Any fitness trainers here? Taking some interests...
What gym are you going to? If you workout at 24 fitness on Arapahoe and Parker let me know. Been going at 530 in the morning and it's nice on there at that time.
What gym are you going to? If you workout at 24 fitness on Arapahoe and Parker let me know. Been going at 530 in the morning and it's nice on there at that time.
Yikes too early for me bro lol. I go at night.
You can't keep up with me Ducky =) Ha, JK.
blacklabel
02-18-2014, 21:12
The CFO decided to get a membership so it looks like I'll be starting Starting Strength. Hard to beat $15 a month for both of to go to the gym with 24 hour access, 3 days a week. That's all I need for the program I'm starting.
blacklabel
02-25-2014, 21:26
I started my program on Wednesday of last week. Jacked up squat form and being sedentary for a year resulted in the worst DOMS I've ever had. It finally relented yesterday but I was crawling up and down the stairs for a week. God forbid I had to sit on a toilet.
Ran for the first time in 6 months last night. Back to the ole hobbling around like an old man with super sore calves.
Question is did you buy yourself some good shoes and keep an easy pace? Otherwise you will be a hurting unit and then some. Getting good shoes and easing into it are key.
Started up myself again last month and learned from my mistakes...
I'm always sore after running in my barefoot shoes. Even after the 70 miles I've put onto them.
I'm a lazy runner so I tend to only use my calves unless I'm sprinting. I need to work more sprinting into my runs.
hurley842002
02-25-2014, 21:38
Ran for the first time in 6 months last night. Back to the ole hobbling around like an old man with super sore calves.
Same here except its only been about 4 months for me (been lifting still). My calves are fine, but I'll be damned if my foot isn't killing me. I think I need to have it looked at.
Still been going to the Arapahoe and Parker road 24 fitness Center at 530 in the morning, I actually like working out at that time, body weight is down to 202 and I have been eating cleaner as well. Have one cheat day on the weekends, the hardest part has been giving up my morning Dr. Pepper. Oh man I love me some DP in the mornings.
SouthPaw
02-25-2014, 22:58
I decided at the beginning of January that I was going to take my excersising and lifting to the next level. It wasn't my New Years resolution even though it was close to the same date. I have always excersised on a pretty regular basis but I was just maintaining the same body I had been since high school. After a lot of researching and talking to some of my friends, I realized I needed to change the way I eat. I needed to treat my food intake like fuel for my body. I never actually ate "bad" but not good either. I had this mentality that I could eat what ever I wanted as long as I worked out. Although that is some what true, I was looking for something more specific.
I decided on the Ketogenic diet. It is deigned to use fat for its primary source of energy rather than carbs. Basically, 0 carbs during the week and protein and fats only. Friday at 4:00pm till Saturday at 12:00am I can have carbs with little fat mixed in. I bought some supplements from bodybuilding.com and I have never been closer to reaching my goals since.
I started out at 192lbs (I'm 5'10"). I dropped to about 170 and then started gaining weight back without increasing in waiste size. My shirts are getting tighter in my chest and arms. I am now at 178lbs. I workout five times and week and take weekends off. I eat five times a day following this plan:
6oz of meat
1.5 oz of leafy veggies
40 grams of peanuts or almonds.
I sometimes replace a meal with eggs or protein shakes making sure I am getting the proper protein and fat ratio. I take amino acids while working out followed by whey protein immediately after working out. Sams club has become my new favorite store since my grocery list contains the same thing, I can buy in bulk and save money. I also enjoy cooking so it's fun trying new keto recipes and cooking meals for the whole day. I wanted to share what I am doing to reach my goals. I truly enjoy seeing other getting fit and excersising.
I just want to loose 10-15 lbs. I'd like to be able to mow the lawn with my shirt off and only have people be grossed out by my pale skin, hairy back, moles, and no muscle mass. Having extra fat is just too much.
They've changed the programming at my box. It's now brutal but I love it.
Sent by a free-range electronic weasel, with no sense of personal space.
SouthPaw
02-26-2014, 00:22
I just want to loose 10-15 lbs. I'd like to be able to mow the lawn with my shirt off and only have people be grossed out by my pale skin, hairy back, moles, and no muscle mass. Having extra fat is just too much.
Try a keto diet. I am willing to bet you will loose the weight you want in a month if you stick to it.
What are the ratios of fats:protein like you were talking about? Can I just look at any of the Keto diet links that have been posted over the years and get the same info?
SouthPaw
02-26-2014, 01:24
What are the ratios of fats:protein like you were talking about? Can I just look at any of the Keto diet links that have been posted over the years and get the same info?
Try using this. You will need to know your body far perecentage.
http://www.bodybuilding.com/fun/sclark91.htm
After awhile you figure out foods that you can and cannot eat while you are in ketosis. There are many "hidden" foods you can eat but everyone's body reacts different to this diet. I have found many keto friendly restaraunts. You just have to be creative and read a lot of labels.
Thanks. I've read about Keto before. I need to read more recipes to commit I think. I don't even want to know my body fat percentage...
Can anyone here perform a muscle up?
blacklabel
02-26-2014, 20:04
Can anyone here perform a muscle up?
Is that the awkward pull motion when I try to muscle up off of the toilet?
Is that the awkward pull motion when I try to muscle up off of the toilet?
Close enough.
blacklabel
02-26-2014, 20:07
Close enough.
In that case, screw Crossfit. I've already got this fitness thing figured out.
Can anyone here perform a muscle up?
Nope. What is it?
It's like a pull up but you actually pull all the way up and do a "tricep dip".
Sent from my iPhone using Tapatalk
hurley842002
02-26-2014, 21:27
Can anyone here perform a muscle up?
About 2 years ago they were a regular part of my routine, but that's also when I was doing weighted pull ups and dips.
My current goal is to get back to weighted dips and pull ups. It's a pretty good feeling having the juicers starring at you as you dip with a 75lb dumb bell.
I looked it up. I think I'll always weigh too much to do that. I'd have to drop 50 lbs.
I looked it up. I think I'll always weigh too much to do that. I'd have to drop 50 lbs.
I've seen 230 lb dudes do it. But they're body builders.
Nope not even gonna try that one, I would face plant and break myself.
Yeah I'm 210-215 now without being a body builder. I might have to go down to 150, then put all that weight back on in arm, chest, and back muscles. Then I could do it.
Before I broke myself I could get a muscle up and I was at 202.. but there wasn't nearly any squish like there is now. Working on it though.
Those things are a bitch, just takes practice and a bit of upper body strength. I weigh 180 and can get a few in.
blacklabel
02-27-2014, 18:33
Any suggestions on how to improve shoulder mobility? Trying to get my hand/arm placement right for the LBBS and it's damn near impossible. I'm doing shoulder disclocations now but would like to see if I have any other options.
Keto is difficult. I don't generally crave anything, until I don't/can't have it.
I've tried it before after reading this thread. I'm trying to go at least a week to start. Do you guys who follow that diet generally do a low amount of carbs each day, or do carbs on just the weekend or what?
I've probably been having around 100 grams of carbs each day. I don't think that is low enough really, but it is lower than usual. We'll see what happens.
SouthPaw
02-27-2014, 22:43
The way my keto diet works is I try to stay at 50 grams of carbs a day or less. Ideally I like to be around 30. If you have not done it before be prepared that your body will react to it. I was tired at first and had very thirsty all the time when I first started.
My carb up days are Friday at 4pm till Saturday at midnight. I eat regular amounts of carbs while keep my fat grams very low. Like I stated before read all your food labels. If you do not know what is in it don't eat it. You want your body to stay in ketosis because that is when it is burning fat instead of carbs. That is why I eat the same foods day in and day out. If you research enough you can make some keto foods that will replace carb foods to get rid of that craving.
It's only mental because I can't have it.
Teufelhund
02-28-2014, 10:46
I've been following a CKD (cyclic keto diet) for about 6 weeks now, using that same article on bodybuilding.com as a reference. I basically follow a paleo diet Mon-Fri since paleo recipes contain no carbs. Then I work in whole wheat pasta and whole grain bread with my meals on the weekends to replenish glycogen stores. The only exception I make to the paleo diet during the week is to eat a slice of whole wheat toast with peanut butter with my breakfast (usually sausage, eggs, and 2% milk). A lot of trainers recommend eating a high-glycemic (fast digesting) carb first thing in the morning to break your fast and stop your body from breaking down muscle for fuel (if you're trying to gain). Adding in the toast has helped me with the lethargy usually associated with a keto diet. I also use the myfitnesspal.com app on my phone to track my calorie intake.
I lift heavy Mon, Tue, Thurs, Fri, then about 45 minutes of HIIT (High Intensity Interval Training) cardio on Wed and Saturday. I take Sunday off. I also take some supplements: Arganine and caffeine (N.O Explode) pre-workout, and a whey protein complex (includes all three BCAA plus creatine) post-workout. Using this regimen, I've only dropped about 5 pounds, but I've lost over 8% body fat in 6 weeks. As long as I can manage to get in enough calories every day (harder than I thought it would be), this is sort of what they call a "clean bulk." I'm new to bodybuilding, so this has all been a lot of research followed by trial and error to see what works for me.
There are tons of paleo blogs and cookbooks on Amazon, so no shortage of recipes. My wife found this one for crockpot recipes (http://www.mynaturalfamily.com/recipes/paleo-recipes/the-30-best-paleo-crock-pot-recipes/). We made about 12 of these meals one Saturday by putting all the raw components in ziploc freezer bags, writing the cooking instructions on the bag, and throwing them in the chest freezer. That way the wife can just empty a bag into the crockpot in the morning and it's ready for dinner that night, usually with leftovers for me to take for lunch the next day. Fair warning: not all of those recipes are good, but most of them are.
I read the rest of that blog earlier tonight. I'm torn on how I want to approach this. Honestly, I don't work out. The longest span I've ever "worked out" consistently has been maybe 2-6 months in my whole like. Unless you count running with push-ups and sit-ups. Even then, I don't really push myself. This diet intrigues me because I'd like to be able to burn fat and drop a few pounds. I weighed myself again and I came in at 206, which is less than I thought. If I can loose 10lbs in fat, I'll be extremely happy.
With that said, I lean toward the CKD, because it's not like I'm really pushing myself. However, I don't want to pass out on the street if I decide to do some sprints or something.
On the other hand, TKD seems more manageable, but I feel like if I let a few carbs in, then I just will stop trying and let them all in, which is basically what happened the last time I thought I'd try this.
I've gone since pretty much Tuesday night eating very few carbs. Today at 4:50 pm I ate a cookie (it was glorious). I am still VERY sore from my workout Monday (run) and Tuesday (body weight exercises). I don't think I've injured myself, just very slow recovery. Also, I've been having a VERY difficult time waking up each morning. I'm talking over sleeping by an hour pretty much every day this week. I guess that is the fatigue I read about. Looking forward to having carbs this weekend, but not overdoing it. I plan on eating Pho tomorrow night.
One thing I wanted to ask about though, is if any of you guys have experienced circulation issues. My run tonight was SHORT. 1.5ish miles and 14ish minutes. I was wearing the same thin cotton gloves that I always wear when it is cold out, and same outdoor gear that is perfectly comfortable. Tonight, my hands were COLD. Like I thought I might have frostbite cold. I didn't hang around outside cooling down like usual. I came right in and my finger tips were in pain as they were warming up. It was about 27-30 degrees out, and I was outside, with gloves, for less than 20 minutes. I've never been this cold in such a short period of time. I might have run further but my fingers were almost completely numb. I've run when it was below zero before and never been this cold. Think it has anything to do with adjusting to this keto diet?
blacklabel
03-01-2014, 08:40
I basically follow a paleo diet Mon-Fri since paleo recipes contain no carbs.
No carbs or no grains? Paleo isn't keto and keto isn't paleo. You can eat a low carb paleo diet but it's not inherent in paleo.
Teufelhund
03-02-2014, 11:59
No carbs or no grains? Paleo isn't keto and keto isn't paleo. You can eat a low carb paleo diet but it's not inherent in paleo.
As I understand it, most of our carbs come from grains. Paleo is a low-carb/no-carb diet because of the elimination of grains (high-glycemic carbs). There are still some carbs in paleo, but they should be low-glycemic carbs such as sweet potatoes.
Maybe I don't understand what keto is; I thought it was eliminating/reducing carb intake so your body burns fat instead.
blacklabel
03-02-2014, 12:06
As I understand it, most of our carbs come from grains. Paleo is a low-carb/no-carb diet because of the elimination of grains (high-glycemic carbs). There are still some carbs in paleo, but they should be low-glycemic carbs such as sweet potatoes.
Maybe I don't understand what keto is; I thought it was eliminating/reducing carb intake so your body burns fat instead.
You're right, I've just heard too many people claim to go keto because they're eating paleo but they're eating shit paleo with 100+ carbs in their diet a day.
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