Speed doesn't matter THAT much.... Just get out there and do it...Quote:
Originally Posted by Irving
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Speed doesn't matter THAT much.... Just get out there and do it...Quote:
Originally Posted by Irving
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.
Regardless of your goal, weight loss or strength, diet is extremely important.Quote:
Originally Posted by Otterbatcat
Sticky per request.
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
A sticky Ducky.
Sweet.
wow!Quote:
Originally Posted by TheBelly
I'll need to nap for about 8 hours after that.
Thank you.Quote:
Originally Posted by J
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.
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.
Too right. Weight is lost in the kitchen, not the gym. Fitness, on the other hand...Quote:
Originally Posted by nikolatesla19
So... Anyone gonna post up the diet thread?
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.
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!
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
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.Quote:
Originally Posted by 02ducky
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.
Ok, so as someone else mentioned, losing weight is about diet, exercise is about fitness for a task.Quote:
Originally Posted by 02ducky
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.Quote:
Originally Posted by JohnTRourke
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.Quote:
Originally Posted by 02ducky
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.
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).Quote:
Originally Posted by 02ducky
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.
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.
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.
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
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-us...tml#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).
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.
Quote:
Originally Posted by trlcavscout
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.
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.
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??????
Have you tried good mornings or Romanian dead lifts?Quote:
Originally Posted by JohnTRourke
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.Quote:
Originally Posted by blacklabel
others?????
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.
I'm crossfitting at Verve in Denver. I like crossfit's mentality of be good at everything. No weight loss, just leaning out.
The Plank!
http://www.youtube.com/watch?v=wCZIUWtLKaI
Just did the Hotshots 19 WOD yesterday, a killer!
Let us know how it goes!Quote:
Originally Posted by trlcavscout