WTH, did you guys stop working out or something?????[panic]
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WTH, did you guys stop working out or something?????[panic]
I have a recumbent exercise bike available, if someone's' looking .
Got up at 5am, did some AM arm work and some treadmill. Tonight I will finish up the upper body workout.Quote:
Originally Posted by JohnTRourke
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.
did you really just use the word "tone"???????[Puke]
Sorry, what word should I have used? It's a regularly used fitness term..Quote:
Originally Posted by JohnTRourke
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.Quote:
Originally Posted by def90
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?
I go for large groups of muscles at a time. The more the merrier.Quote:
Originally Posted by DEAGLER
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.
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.
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.Quote:
Originally Posted by JohnTRourke
It would be easy to quit working out and make excuses after something like that, glad you are still in the zone!Quote:
Originally Posted by JohnTRourke
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.
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.
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?
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.Quote:
Originally Posted by TheBelly
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.
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've never tried rowing. I know it can be a smoker, so I'm interested in getting going.
Took about a week off of training, getting back to it this week.
Still on the higher reps, less weight.
Thanks for the good read on rowing, I will have to use some of his rowing exercises
no problemoQuote:
Originally Posted by RonMexico
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.
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.Quote:
Originally Posted by trlcavscout
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.
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.Quote:
Originally Posted by RonMexico
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....c-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.
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 anotherQuote:
Originally Posted by Tim K
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.
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.
I earned a bulged disc rucking, its good excersise but not a competition.
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).Quote:
Originally Posted by trlcavscout
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?
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.
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.Quote:
Originally Posted by 02ducky
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.
Quote:
Originally Posted by trlcavscout
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.