dodgeball and volleyball

11/4/2009 12:35:58 AM

Quote :

"I'm losing weight at a steady pace, but my strength is slowly receding and I run out of energy towards the end of my workout. Today I felt completely gassed about 30 minutes in. I'm going to stick with the diet until I get to the BF% I want to be at before I worry about losing muscle mass, since I tend to gain it back really fast anyway."

ya this happens to me too.....its kind of the tradeoff to trying to lose weight AND build muscle at the same time. My most rapid periods of gaining strength happen to also be when i put on about 5 lbs, and when i lost it back i lost some stamina when lifting as well.

its good u have a diet though, up the protein, keep the fat content low and hopefully it'll give u enough to continue on

11/4/2009 1:19:21 AM

USMC Combat Fitness Test ("CFT")

-1/2 mile "boots and utes" run (finished in just over 3 minutes)

-Ammo can lifts (30-lb ammo can pressed overhead)--did 97 to max the test, then stopped

-"Maneuver under fire" course: combination of sprinting, low-crawling, high-crawling, weaving between cones, dragging another Marine, fireman's carrying another Marine, then running and weaving between cones while carrying a 30-lb ammo can in each hand. Finished in just over 3 minutes





then tonight, did a brief chest workout:

5 sets Hammer Strength bench press
3 sets Hammer Strength incline press

11/4/2009 1:29:12 AM

i totally would work out with the military guys, they're always supersetting, never just a basic exercise...plus I'm always up early...I should join ROTC for the social aspect!

11/4/2009 7:08:54 AM

Quote :

"its good u have a diet though, up the protein, keep the fat content low and hopefully it'll give u enough to continue on"

my protein intake is already around 400 grams a day, so if anything I think I would need to lower it instead of increase it.

11/4/2009 9:43:09 AM

400 grams of protein, jesus christ, are you eating sides of of beef in between meals

I was eating around 250 grams back when I was going for bulk back in HS, and I got up to 230+ on my 5'9" frame

Of course, the steroids helped too

11/4/2009 9:48:39 AM

This Morning
40 minutes on elliptical
15 minutes of planks and crunches on the ball

Quote :

"was thinking of setting a goal for a half marathon mid/late spring, but if i stay in this funk there's no shot."

Just run more. If you can run 3 miles, you can run 13. Just sign up and don't be a wuss. You'll be fine.

[Edited on November 4, 2009 at 9:53 AM. Reason : .]

11/4/2009 9:49:28 AM

today will be the first morning i do anything since the city of oaks marathon this past sunday

the weather was awful and the course was tough, esp. for a marathon, but overall a good experience

i think i am gonna try and get some speed back now and train for a 10K or something

still sore so prob. just go do an easy 3 miles or so

11/4/2009 9:58:04 AM

^^^^thats a lot of protein....lol

11/4/2009 10:00:08 AM

I've read that most bodybuilders should consume between 1 to 1.5 grams of protein per pound of body weight. At 400 grams per day, you're just above that. Perhaps you should cut down just a bit.

11/4/2009 10:03:55 AM

I always figured it would be better to err on the high side and let gluconeogenesis take care of what I don't need, but I' also heard that eating too much protein can inhibit optimal amino acid uptake. I've never found any decent research article on the latter, so I've never been quite sure where to draw the line.

[Edited on November 4, 2009 at 10:36 AM. Reason : uptake]

11/4/2009 10:36:34 AM

1-2g per lb is usually the recommended amount (I've even seen it based on Lean Body Mass before)

If you lower the protein I would try and up the fat to make up for the lost calories (I prefer increasing fat intake because fat has a protein-sparing effect)

11/4/2009 11:33:35 AM

yea, when cutting, I keep protein intake at ~1g per 1lb lean body weight, which is ~180g/day for me, easily achievable @ 30g per meal....fats/carbs I really don't count, only calories and getting enough protein....I do try to include at least 10g fats per meal though, fats rule

Traps/Arms

The Warm Up
10min Cardio
10min Dynamic Stretching

The Work Out
1x16x175 Power Cleans
3x10x365 Shrugs
1x18x115 Snatches

1x17x250 Floor Press
3x10x85 V-Bar Pushdowns
1x18x30 Single Arm Cable Extensions

1x18x50 Pinwheel Curls
3x10x25 Spiderman Curls
1x17x85 Preacher Curls

2x20 Bosu Crunches
2x10 Hanging Leg Pikes
1x20x60 Oblique Crunches

The Cool Down
10min Static Stretching
PM Cardio?

11/4/2009 12:01:38 PM

2g per pound of lean body mass would put me well over the 400g mark I'm already at. I always thought 2g/pound was a bit excessive unless you were taking drugs that would boost your metabolism or nutrient uptake.

11/4/2009 12:38:53 PM

^ 2g/day, 1.5g/day is fine if you train hard. You need it.

11/4/2009 3:29:57 PM

Just ran an 8 miles at an easy pace.

1:06:28.

11/4/2009 3:35:17 PM

damn im not getting enough protein then...


i use whey tech (awesome btw) and usually 2 scoops and 16oz milk....that's about 50g protein but i only take it after i work out.


i have no clue how much protein is in all the cookies and pizza i eat

11/4/2009 4:11:10 PM

yesterday--me upperbody

today--deads, zerchers, stepups, defranco ab circuit (hell)

then some HIIT rowin'!

11/4/2009 7:33:58 PM

HIIT on the elliptical, real hardcore. haha

My ankle has been hurting lately when I start to do cardio. I don't know what I've done but does anyone have any recommendations besides not doing cardio to prevent further injury, or pain?

thx

11/5/2009 12:05:52 PM

40 minutes of elliptical and 15 minutes of power walking

11/5/2009 12:46:06 PM

biked to school & back, 80 minutes of riding...rest day otherwise

11/5/2009 1:56:23 PM

HELP!

I went on a 2 year no-exercise phase (just because I'm lazy). I've recently started working out again and have been putting in some good time and workouts this past week. one thing I've noticed, though, is that I'm not sore at all the next morning.

Daily Workout routine:
25-30 minutes cardio (interval running/walking for 5 minutes,or elliptical gluteal b/c i like my butt).
Then moving on to things such as leg press, machine bicep and tricep curls, chest presses, etc. I'm putting as much weight as I think I can handle and then doing from 10-20 reps for 2 sets.

Since I didn't work out for a long while and then just jumped back into it, shouldn't I be sore? Am I not doing enough? BTW, I document everything on my iphone, pretty cool.

11/6/2009 10:25:21 AM

^ You don't necessarily need to be sore, though it is generally a good indicator that your workout is working. Maybe go from run/walk to all run. And maybe try the stairmaster to really work those gluteals. As for weights, try using the cable crossover equipment. It offers a variety of ways to target different muscle groups.

This Morning
40 minutes of elliptical
15 minutes of abs

11/6/2009 10:32:57 AM

^^ If you have the coordination/technique...then use free weights and don't go any higher than 12 reps. Also, if you're still in the cary/raleigh area:
http://www.thewolfweb.com/message_topic.aspx?topic=580349

11/6/2009 10:36:11 AM

Legs Day


warmup 5min treadmill

Trainer was like 'today we're focusing on going FAST' so everything i had to do was like double time


Box Squats (sit on the bench and then get up) 4x8x135

Squat Jumps 3x12
Barbell Dip&Press: 3x12x45
Plate Lunges 2x25(each hand)xdown&back backwards

Pullups 3x10
Lateral raises 3x12x10
Leg lift plate toe touches (abs) 3x20x10

Sideways lunges 2xdown and back
Scissor kick crunches: 1x60 secs

11/6/2009 10:50:20 AM

I'm walking to work today and all weekend.

11/6/2009 10:50:42 AM

1/2 mile jog warmup

Biceps: DB curls, BB Drag curls, Incline Hammer curls
Triceps: Push Down, Double Arm Kickbacks
Calves: Seated Raises, 45 Degree Calf Raises

Light basketball shoot around

Quote :

"Since I didn't work out for a long while and then just jumped back into it, shouldn't I be sore?"

Ha, I took 2 months off (from the time I moved to the time I got around to joining a gym) and the 2 days after I first worked out each area of my body I wanted to DIE. Just soreness but good God. I could barely even get up off the couch after leg day. It wasn't pain, but just DOMS like crazy!

[Edited on November 6, 2009 at 10:56 AM. Reason : x]

11/6/2009 10:54:25 AM

i'm doing something wrong, then.

I also haven't done any abs stuff b/c i heard somewhere that if you're overweight then ab workouts will barely do anything, and that cardio is the way to go.

Now:
148 lb at 5'2"
Goal:
125 lb

11/6/2009 11:02:31 AM

^ You should do both weights and cardio. Cardio is great for your heart and the weights (including abs--these are great for CORE STRENGTH) will boost your metabolism. As you build muscle, the muscle will burn more calories than fat. So remember to keep a healthy balance.

While abs may seem silly since you won't see immediate results, keep doing abs workouts because core strength will help you have better posture and overall fitness. You'll find it easier to do other exercises if you have strong abs.

11/6/2009 11:05:15 AM

You can still do the ab workout, it's just that no one will seem them until you lower the body fat %. No harm working the core though...

11/6/2009 11:05:19 AM

Yeah I see fat people doing crunches all the time

Then 5 minutes of cardio

11/6/2009 11:08:49 AM

Last night:

45 minutes = Pilates
40 minutes = Bike

Ate fish for dinner.

Down 6 lbs since Oct 4th.

11/6/2009 11:11:24 AM

Chest/Back/Shoulders

The Warm Up
10min Cardio
10min Dynamic Stretching

The Work Out
1x15x235 Incline Press
3x10x50 Incline DB Flies
1x17x235 Decline Press

1x18x180 CG Pull Downs
3x10x105 Bent BB Rows
1x18x180 Wide Pull Downs

1x18x175 Military Smith Press
3x10x15 Rear Cable Raises
1x18x45 Arnold Press

2x20x110 Cable Crunches
2x20 Bosu Crunches

The Cool Down
10min Static Stretching
PM Cardio?

11/6/2009 11:56:45 AM

KADWACKLE! Girl what's gonna burn the fat is muscle and without a good core your muscles are gonna grow weirdly! (haha I mean without core you're more likely to hurt yourself)

Cardio is great but get those muscles too chickie!

I went to a Group class today with cardio, strength training, and core work. It was good but for some reason my throat now hurts...

11/6/2009 12:39:20 PM

stop shoving cocks down it....


in other news wtf should I do at the gym today? would like to be more cardio orientated as I'm off the lifting regime for swimming, I have practice tonight at 6:30 so i don't want to go too hard or long really (gym time = 4pm but would like to get out before 5pm).... i got bored on the bike last time and hit a energy wall in practice (probably good for fat burning purposes)... i mean i can do the rowing machine for 2k + 25 min of bike time again.... but i feel bleh about that...

11/6/2009 2:36:41 PM

Stairclimber.

11/6/2009 3:01:56 PM

meh, i'm more looking at a pickup game of some sort.......

11/6/2009 3:35:35 PM

they're playing bas...ket...balllllllllllllllllll

we love that bas...ket...balllllllll

marathon game tonight

LET IT RAIN !!!

11/6/2009 3:40:09 PM

what?

11/6/2009 3:42:37 PM

im shooting hoops tonight

11/6/2009 3:44:10 PM

nice, i think i'll just get a ball at the desk and shoot some if no game materializes ill just hop on the elliptical or some other pos to get a sweat up for a bit

11/6/2009 3:46:38 PM

Ran a mile and played basketball, same routine M-F every week. I've stopped lifting weights for awhile now, I'll transition back into them soon.

11/6/2009 3:57:50 PM

do you all work out every day, every weekday, or like every other day?

I like 4 out of 5 weekdays and then taking the weekend off, but I have a lot of extra time on the weekends...

11/6/2009 4:11:10 PM

5/7 days a week, for at least 30 minutes, cardio and weights usually. You need to rest, it's a very crucial part of building muscle. I've been trying to extend my runs past a few miles, so I dropped the weights for a bit.

[Edited on November 6, 2009 at 4:13 PM. Reason : -]

11/6/2009 4:12:44 PM

^^ I work out 7 days per week, but I mix up my routine so I don't overtrain or plateau. I might do a spin class or a hot yoga class one day and then run 8 miles the next. I like working out on weekends bc I do have more time for a longer workout.

11/6/2009 4:17:07 PM

3 days on, 1 day off, overtraining like whoa

11/6/2009 5:03:26 PM

Short workout today

Flat Bench: 2 sets Warmup, 1x5x205, 2x4x225, 1x7x205
Incline: 1 set Warmup, 3x5x175 (?)
Cable Flies: Warmup, 2x10x42.5's, 5x50's

Tricep pushdowns: Warmup, 3x10x72.5 or so.

11/6/2009 5:17:00 PM

Quote :

"meh, i'm more looking at a pickup game of some sort....... "

I hear that. I cant stand gym cardio equipment. It's about as unfun as things can possibly get. The only positive thing about them is you cant lose .

11/6/2009 6:40:06 PM

3 mile run

11/6/2009 6:42:20 PM

^^come back so we can ball tomorrow

11/6/2009 7:10:02 PM