for those who are taking a protein shake/supplement do you only take it on days you are lifting or do you have a protein shake every day. I'm lifting 3x/week and have really only been using whey tech on the days i work out. Would it be more beneficial at all to maybe have a scoop or 1/2 scoop on off days as well or unnecessary?

5/11/2010 3:39:49 PM

Protein shakes and meal replacements should be part of your daily diet.

5/11/2010 4:54:36 PM

^^ Off days are for recovery and rebuilding. That's a great time for protein.

Quote :

"try 90/120 second flutter kicks/6 inch drill"

Holy shit. I'll work towards it. I neglected my abs all winter and am just getting back to it.

I'm about to do a ~15 mile bike ride including a brief stop at the gym to do biceps.

5/11/2010 5:46:53 PM

5 mile run, felt pretty good...

5/11/2010 6:07:40 PM

2.2 miles

did not feel good

i hate running!!!

5/11/2010 7:08:02 PM

my diet has been wayyyy off the past 4-5 days.

gonna get this shit back on track

5/11/2010 7:09:33 PM

Optimum walked 2.07 mi on May. 11, 05:20 pm (Time: 00:29:25). (day two of my quest to lose some weight)

5/11/2010 7:10:44 PM

^ I saw that on Facebook.

5/11/2010 7:11:20 PM

^ Best way to get encouragement and feedback. Let the tools post it for you, to keep you honest and on task.

5/11/2010 7:12:28 PM

i can't wait until i can run well. yes, i am out of shape but i can still swim fine, bike fine etc

running - even when i was at the peak of my fitness in late HS early college was still not my strong suit.

i guess i have never trained in running. i swam and played soccer (which is running) but not like...distance running. EWWWWW.

5/11/2010 7:17:13 PM

Basically just take it a bit at a time, 'til its normal.

5/11/2010 7:17:53 PM

lol. i LOVE distance running.

assuming i can have my ipod.

5/11/2010 7:18:28 PM

I wish I could enjoy running...

I only enjoyed it when I was playing soccer, and then I never realized that I had done as much as I had until after a game.

5/11/2010 7:19:46 PM

^^ i hate it. i LOVE distance swimming and biking. and don't even need my ipod for those.

running i have to turn my ipod up SO LOUD so i can't hear myself breath or my feet hit the pavement. blahhh running. i mean i want to like it so much. oh well. hopefully after 3 months of 1/2 marathon training i'll like it - or at least be able to complete my race

^ yea i think that is the same for me. in soccer you don't realize that you're running i guess. and if i'm just running i'm like constantly aware of where i'm going and how far i'm going. its mental i guess.

EDIT: of course 2.2 miles doesn't count as distance running but i'm TRYIN to get to be able to run like 10 - 15 miles no prob. so. yay?!?!?

[Edited on May 11, 2010 at 7:22 PM. Reason : .]

5/11/2010 7:20:53 PM

AM

Mobility Drills
Press 3RM
Weighted Chin-Ups 6RM


PM

Power Snatch 5x3
4x500m row (3min rest between)
1:43/1:43/1:46/1:50

5/11/2010 7:47:24 PM

Just walked a mile to work. Had to hustle too since I had missed the bus Turns out it takes the same amount of time to walk as the stupid bus does so I might make this a regular thing.

5/11/2010 7:48:28 PM

Quote :

"my diet has been wayyyy off the past 4-5 days. gonna get this shit back on track"

do you like black bean burgers? I found some chipotle black bean burgers at Costco and they're pretty tasty.

5/11/2010 7:52:55 PM

^ oh shit I gotta check that out. I love the Costco.

I put in my time at the gym --- minus 2 pds

I have 69 days to shape up for the wedding.

5/11/2010 8:21:22 PM

AM
shoulder and ab stuff on the last page

PM
biked 6 miles to the gym
3x18 one hand standing curls
3x16 incline dumbell curls
3x16 two hand cable curls
3x18 machine curls
3x18 one hand dumbell preacher curls
biked 6 miles home

5/11/2010 8:26:18 PM

i always turn my iPod up way loud. it blocks out any other noises and reduces the chances of me losing focus.

today i ran to Lake Johnson from the house, then ran around Lake Johnson, walked back. then did Wii Active for 30 minutes. i.wanted.to.die. but i felt so good afterwards. go me.

5/11/2010 8:40:05 PM

Quote :

"do you like black bean burgers?"

YES I DO!
that sounds awesome.

i went to the meat house today per PackMan92's suggestion.
they had some samples of steak tips out

OMG
im cooking them tomorrow
or thursday and friday (i got 2 lbs)

5/11/2010 9:03:39 PM

^ I had to purposely NOT buy them the last time I went so that I wouldn't overdose, ha

The Meat House marinade ones are awesome, but so are the Burgandy Wine ones

I think overall (taste/price) the pork tenderloin is my favorite (garlic pepper)

The chicken is all good, but nothing crazy...I usually slab guacamole on chicken anyway

5/11/2010 9:41:04 PM

i got the steak tips (wine marinade) and house marinade turkey tips.

i am so excited. i would have cooked them tonight and tomorrow but i want the boys to be here when i do

[Edited on May 11, 2010 at 9:43 PM. Reason : but yeah-good find. thank you so much!]

5/11/2010 9:43:16 PM

I ran ~1.5 miles to play volleyball for 2.5 hours and back

feeling fine

5/11/2010 9:44:52 PM

I went too long between my last meal and my gym workout. I got weak as hell after my first set on the bench, and it just went downhill from there.

5/11/2010 9:53:13 PM

3 mile run at lunchtime.

5/12/2010 4:28:21 PM

ran to lake johnson, ran around lake johnson, walked home, did wii active for 30 minutes.

5/12/2010 6:09:09 PM

NOTHING

my work out calendar says "rest"

but i'm probably going to do some fitness ball stuff in a little while just so i do SOMETHING

5/12/2010 6:10:26 PM

You can play with my fitness balls.

5/12/2010 6:11:23 PM

Off day from lifting today. Going to whip TKE-Teg's ass in tennis shortly.

5/12/2010 6:14:54 PM

Optimum walked 1.5 mi on May. 12, 06:29 pm (Time: 00:23:00). Less distance than the last two days, but I was moving a bunch of equipment around today, so I came home already tired. Legs are still sore from my first two days of doing some exercise. Hoping that improves tomorrow, but I'm not unhappy taking baby steps.

5/12/2010 8:01:01 PM

I felt much stronger during my workout today, because I managed to get into they gym about two hours earlier than normal in addition to eating a sandwich around 3PM.

5/12/2010 11:32:15 PM

4x12-10-8-12 bench
2x10 weighted dips (shoulder stopped me from doing more)
4x12 incline crossover pushups using a step
4x16 cable crossovers
3x15 close grip bench
3x16 french curls
3x15 rope press downs

5/13/2010 3:14:01 PM

I managed to use the measurment machine at Lifestyle Fitness and get new weight and bodyfat measurments.
They are: Weight: 121 lbs lower!, Bodyfat Percentage: still 7.5%.

The lower weight makes no sense at all to me, as I have been lifting heavier and heavier weights over the past months while maintaining the same rep range (well, that is building up to the same rep range as before when I increase the weight). It has been a while since my last measurement so I am suspecting the calibration of the weight machine is off (probaly by a factor of 10 lbs). Less weight, the same body fat percentage, and heaver weights / same reps makes no sense at all. I am maintaining correct form throughout all my exercises, as far as I know.

Also: I'm doing front dumbbell raises at 30 lbs on each arm simultaneously with a decent rep range. At 121 lbs I'd expect I'd fall over.

Does anybody know of a reputable, accurate scale?



Sunday:
Treadmill: 10 mins (+3 mins cooldown), 7.0 avg speed, 1.5 elevation, 124 Calories burnt
Machine (Freemotion) Squat: 260 lbs x 11, 260 lbs x 11, 260 lbs x 11
Machine Leg Curl: 140 lbs x 10, 140 lbs x 9, 140 lbs x 8
Abdominal Crunch Weighted: 40 lbs x 12, 40 lbs x 11, 40 lbs x 10
Machine Leg Extension: 140 lbs x 11, 140 lbs x 9 (usually I do one more set)
Machine Calf Extension/Raise: 220 lbs x 12, 220 lbs x 13 (usually I do one more set)
Hanging Vertical Abdominal Crunch: (usually I do a set of these)
10 mins Static Stretching

Monday:
Treadmill: 12 mins (+3 mins cooldown), 7.0 avg speed, 1.5 elevation, 145 Calories burnt
Machine Chest Press: 120 lbs x 8, 120 lbs x 7, 120 lbs x 5
Dumbbell Lateral Raises (Arms Bent): 25 lbs x 11, 25 lbs x 10, 25 lbs x 9
Dumbbell Biceps Curl (Seated): 30 lbs x 10, 30 lbs x 8, 30 lbs x 8 (each side)
Twisting Crunch Weighted: 35 lbs x 7, 35 lbs x 6, 35 lbs x 6 (all each side, alternating)
Dips: 16, 14, 13
Dumbbell Front Raises: 30 lbs x 10, 30 lbs x 9, 30 lbs x 8 (both sides simultaneously)
Hanging Vertical Oblique Crunch: 11, 10, 10 (all each side, alternating)
12 mins Static/Dynamic Stretching

Wednesday:
Treadmill: 12 mins (+3 mins cooldown), 7.0 avg speed, 1.5 elevation, 153 Calories burnt
Dead Lift: 185 lbs x 10, 185 lbs x 9, 185 lbs x 9
Neutral-Grip Pullup: 11, 9, 8
Abdominal Crunch Weighted: 40 lbs x 13, 40 lbs x 11, 40 lbs x 10
Machine Leg Press: 320 lbs x 11, 320 lbs x 11, 320 lbs x 10
Cable Seated Low Row: 120 lbs x 10, 120 lbs x 9, 120 lbs x 8
Hanging Vertical Abdominal Crunch: 25, 26, 30
10 mins Static Stretching

Thursday: (today)
Treadmill: 8 mins, 7.0 avg speed (last minute 9.0), 0 elevation, 99 Calories burnt (I like to go light on cardio for the last workout day of the week)
Seated Preacher Curl (Fuller Range than last week): 70 lbs x 9, 70 lbs x 9, 70 lbs x 7
Bar Millitary Press (Focused on Shoulders): 85 lbs x 8, 85 lbs x 7, 85 lbs x 6
Twisting Crunch Weighted: 35 lbs x 7, 35 lbs x 7, 35 lbs x 6 (all each side, alternating)
Cable Crossover: 45 lbs x 10, 45 lbs x 10, 45 lbs x 8
Dumbbell Triceps Extension: 60 lbs x 8, 60 lbs x 10, 60 lbs x 9
Hanging Vertical Oblique Crunch: 12, 11, 11 (all each side, alternating)
12 mins Static/Dynamic Stretching

5/13/2010 3:24:38 PM

I weighed 133 on Tuesday. Today I'm 127. Water weight? I don't understand how that happens.

Same scale.

Any clue?

5/13/2010 3:37:27 PM

I'm hovering around 210 now, but I'll sleep off 5 pounds some nights.

5/13/2010 3:45:12 PM

Hmmm ... that could be it. The nights are getting very warm here.

5/13/2010 3:48:07 PM

i weighed 136 on sunday morning.
then 151 on monday morning.

water weight is a bitch.

[Edited on May 13, 2010 at 3:49 PM. Reason : ytt]

5/13/2010 3:49:41 PM

^lol



yesterday


warmup 8min treadmill

bench: 1x8x135
3x5x155, 185, 205
1x2x215

incline: 2x15x95

close grip bench: 2x10x95

dumbbell skulls: 2x10x17.5

dumbbell chest press 2x15x65

dumbbell curls: 2x15x25
dumbbell hammers: 2x15x25

weighted xball crunches: 2x15x25
dumbbell quick punches: 2x30sec x10

bosu plank leg kicks: 1x45sec


1mi run treadmill ~12min


after the gym came home, showered, laid down for 30min, took blood pressure. 109/60

[Edited on May 13, 2010 at 4:06 PM. Reason : .asdf]

5/13/2010 3:58:43 PM

^^ AHAHA

I think they actually do that on The Biggest Loser

5/13/2010 4:04:11 PM

im serious man.

i was so mad.

i generally hover around 140.
so sunday morning i was like HELL YEAH!
but that night was mothers day dinner at red lobster.
sodium city.


i woke up the next morning like

5/13/2010 4:05:29 PM

[Edited on May 13, 2010 at 4:12 PM. Reason : 300 g of carbs in one ches. pk bay biscuit! OMFG]

5/13/2010 4:08:22 PM

HOLY CRAP!

That's insane!

But seriously, the sodium in restaurant dishes can be really dangerous on your weight. Especially Red Lobster. One biscuit alone is about 1/8 of your daily recommended intake of sodium.

The funny thing is when you can gain 15 pounds and still fit into the same clothing. So bizarre.

5/13/2010 4:10:56 PM

it's just a number

don't worry about it

just look at how your clothes fit

5/13/2010 4:11:30 PM

good day today... spent some time on the elliptical and then an hour or so splitting firewood. I'm beat!

5/13/2010 4:12:47 PM

5/13/2010 4:13:25 PM

I always freak out when I have a couple of red bulls, don't rehydrate, and then wake up the next morning light as hell.

5/13/2010 4:14:43 PM

Quote :

"300 g of carbs in one ches. pk bay biscuit! OMFG"

lol. i tend to try and stay away from those any time i go but i held nothing back sunday night


it's just insane to think your weight can fluctuate 15 LBS!

5/13/2010 4:34:08 PM

Well at least you know it's not really 15lbs. worth of weight. 15lbs. of fat would mean you had to eat....52,500 calories.

Which would be quite impressive, challenge?

5/13/2010 4:45:01 PM

I ate 10 biscuits at red lobster one day at lunch in 2008.

5/13/2010 5:14:15 PM