Ah, forgot about that thread. Thanks!

4/15/2011 9:23:06 AM

I've got a friggin cold. The workout run stops at eight weeks.

I can't breathe deep without coughing everywhere.

How long does one wait before working out again? Until I'm able to wheeze through one basically?

4/15/2011 12:07:37 PM

damn man that sucks. it seems like every time i get out of the workout routine its b/c of a damn cold. just focus on getting well...drink lots of water. get back to it when you get your strength back. it will be hard but you can do it.

4/15/2011 12:34:12 PM

^^ Not to sound all "hard," but I usually just push through a cold. Take something that'll decongest you, work out and then make sure you're getting enough sleep.

4/15/2011 1:06:13 PM

^ I usually do the same if its just a cold and it usually makes me feel better. I also certainly don't judge anyone who takes the rest approach though.

4/15/2011 1:12:06 PM

I work through a cold and do more cardio while sick; I feel it helps me breathe better and get over being congested faster.

4/15/2011 1:39:01 PM

For those of you interested in outdoor boot camp style training, I am willing to bring a bunch of cool equipment out somewhere and coach you guys up. I've coached about 20 of these things in the past ( I am a personal trainer/strength coach).

Equipment I can bring out:
-Prowler sled with 90lbs of plates
-TRX Suspension system
-Portable Gymnastic Rings
-Sand Bags (weights of 20, 40, 60 and 90lbs)
-40# kettlebell
-Pull/sprint sled with harness

I also know a good amount of body weight and plyometric drills to incorporate.

I charge $15 a person if =<5 people. >5, $10 a head.

Please PM me if interested.

[Edited on April 15, 2011 at 2:02 PM. Reason : )]

[Edited on April 15, 2011 at 2:04 PM. Reason : ))]

4/15/2011 1:57:05 PM

Body weight down to 168.5! That is 18lbs in 7 weeks

Strength is holding up very nicely.

Today's Work Out:

Horizontal Push/Pull Day:

Bench Press: 240x3, 245x2, 250x1, 225x2x3.
Pendlay Row: 200 3x6
90#DB Bench Press w/ FatGripz: 3x6
105#DB 1Arm Row with straps: 3x8
Close Grip Bench: 185 8x3 SS w/ FatGrip 30#DB Curls: 8x4

[Edited on April 15, 2011 at 2:03 PM. Reason : )]

4/15/2011 2:00:23 PM

You guys were talking about working out in a park, then today dailyburn posted this story.

http://www.stumbleupon.com/su/45bgM5/life.dailyburn.com/fitness/get-ripped-with-this-weekend-workout-challenge/

4/16/2011 10:29:51 AM

I'm excited that I finally got comfortable with the 35lb kettle bells. Then I went in the storage closet and saw 80-100 pound kettle bells. Apparently the Panthers train there in the morning and do lots of kettle bells. I can't imagine doing swings using a 100+lb kettle bell.

4/16/2011 10:54:47 AM

Quote :

" I work through a cold and do more cardio while sick; I feel it helps me breathe better and get over being congested faster."

Ditto. I don't lift when sick, but light cardio, like cycling or elliptical, always helps me breathe easier.

4/16/2011 2:24:24 PM

Measured my body fat and was at 12.7% this morning. I wonder how hard it will be to lose that last 3%. If 12.7% is even accurate.

4/16/2011 5:00:55 PM

why would you want to go below 10% body fat? 12 seems pretty healthy to me

4/16/2011 5:54:29 PM

my work out today consisted of bending 4 metal posts from a chain link fence straight

they were bent a solid 90 degrees from the water/debris rushing in our backyard.

4/16/2011 6:15:01 PM

usually you need under 10% (as a guy) to get ab muscle definition.

as you get lower though, it becomes more difficult to lose body fat without losing muscle as well. some is inevitable. you just want to be sure that your muscle loss is not more than your fat loss.

and






[Edited on April 17, 2011 at 4:10 PM. Reason : .]

4/17/2011 3:56:15 PM

hey the blue butt plug of aruba

4/17/2011 7:25:44 PM

I've been eating chocolate chip Oreo cookies all weekend.

Heaven is a word I use to descriiiiiiiiiiiiiibe

4/17/2011 10:55:55 PM

Neodata, when I was in the area, I was a regular at Gateway. I'll still drop in occasionally.

4/18/2011 12:12:52 AM

Sunday is usually my rest day as far as working out goes, but I missed one cardio and one strength training workout on Friday and Saturday.

Today I go back at it on cardio.

Got little to no sleep last night due to the coughing, but I'm gonna try and push through it today. I don't want to let hard work go to waste from missing more than one workout cycle.

(Definitely have the "I'm a zombie today" face) haha

4/18/2011 1:41:16 AM

as usual my fat lazy ass is late to this thread

but here i am

i am not posting any progress pics until the end though. the end for me won't be the start of the summer, either. because i am fat and gross.

but today i ran for 30 mins, then did pushups and crunches. i'm going to try to do that every morning (increasing the running of course...i have not run but like twice since my 1/2 marathon in nov. whoops). and hopefully adding some other exercise a couple of afternoons a week (at the Y). and then a long run on saturday (like i was doing last summer).

i started like a week and a half ago adjusting my diet and really watching what i eat and i have already lost 5lbs by just cutting out some simple things and asking myself when i go to get a snack am i actually hungry, or just bored. because i think a lot of my incessant overeating is boredom.

i hope by adding exercise (that gradually increases in duration and strenuousness) to watching what i eat that i can start to seriously start losing weight and getting in shape and molding my body. because i am disgusting. and really unhappy body image wise. if i could lose 10lbs from where i'm at, i'd finally feel not like a disgusting lardass. then 10lbs after that would be my ideal weight, i think. i'd post what that is, but then i'd give away how much i weigh now

4/18/2011 7:35:33 AM

ugh i had another allergic reaction sunday morning. i keep trying to pinpoint it but i think i might need to lay off drinking completely (i usually go out and drink a few vodka/club sodas once a week) and see how i feel. my weight had started to go back down but i'm back up 3 pounds again this morning. my hands and stomach were swollen for about 10 hours yesterday.

4/18/2011 8:29:43 AM

Vertical Push/Pull Day:
Standing Overhead Press 165x 3, 3, 1 (cut it short to go for a new Push Press max.)
Push Press: 185x1, 190x1, **195x1**.
Weighted Chin Ups BW + **90lbs 4x4**.
Dips + Overhead Tricep Extensions.
Chin Ups + curls.

**New Personal Records** Very nice since, I am at a year-low body weight of 168lbs!

This method of dieting I am experimenting with so far has been great! It's a combo of intermittent fasting and calorie/carb cycling. It is working very well with my 4day/week training split. I am averaging about 2.5lbs a week of weight loss and my strength/energy is holding up very well.



[Edited on April 18, 2011 at 11:57 AM. Reason : ))]

4/18/2011 11:56:01 AM

I am really freaking sore from doing a mud run over the weekend in the rain. Now I want to go find a mud hole and run there every time it rains to build up my endurance on really squishy ground, because I was surprised how draining that was. Incredibly fun, though.

I'm doing my first group workout with friends on Thursday. I think so far we have 4-5 people. Meeting at Lake Crabtree after work who are interested in doing it pretty regularly. If anyone wants to come join us, let me know and I'll send details. No money or equipment needed

4/18/2011 6:10:16 PM

^^

90lb weighted pull up at 168lbs....wow.

are you 5'7"? lol

4/18/2011 7:06:12 PM

I think he is actually 5'7" or 8. I'll never be able to do that with my monkey arms.

4/18/2011 7:20:24 PM

beastmode

4/18/2011 7:24:23 PM

Yea, I am ~5'8''.

I've been training properly for about a year and a half.

I am looking to drop hopefully another 8lbs within the next 4 weeks. Then in June I going to start a mass gain until I hit 200lbs bw and advanced level lifts, hopefully in early '12.

I am starting to get interested in powerlifting and strongman stuff. Anyone here have experience with that?

4/18/2011 8:42:37 PM

correct me if im wrong....but form a health standpoint-wouldn't bulking and cutting cycles be just as detrimental to your health as yo yo dieting


(now of course i am in no way knocking it b/c it works for bodybuilders and all and they look great! its just an honest question)

4/18/2011 8:44:29 PM

^^ I casually competed in a few powerlifting contests when I was in highschool, and maybe one or two in college. I actually won one of them (mostly due to there not being much competition in my weight class). I'm no expert on them, though.

90-lb weighted pull-ups are awesome. I typically do them with 25 or 45-lb weights, and haven't even done that in months. When I'm really in shape, I can do 10 reps with 45-lbs, but I'm also 15-lbs bigger than you (and only about 1" taller). Doing even 4x4 with 90-lbs is awesome. I've never tried that, but it sounds really damned tough.


^ I think the deal is, with yo-yo dieting, people lose both fat & muscle, then eat a bunch and gain mostly fat...then lose fat and muscle, then gain some more fat. Over time, they deteriorate their body composition.

With bulking/cutting cycles, you gain a bunch of muscle with some fat penalty while you're bulking, then lose some of both. Basically, the differences are that with bulking/cutting, you're doing a bunch of working out the entire time, and never really eating unhealthily. You're just going with a calorie surplus and cutting down on cardio while you're bulking. The net result over time is probably at worst neutral, and at best positive for body composition.

The other thing is that these cycles often aren't really fully intended for maximum benefit in the long run, anyway. In many cases, they are timed for bodybuilders to look their "best" for one day.

[Edited on April 18, 2011 at 9:00 PM. Reason : ]

4/18/2011 8:54:26 PM

Quote :

"but form a health standpoint-wouldn't bulking and cutting cycles be just as detrimental to your health as yo yo dieting "

bulking and cutting are perfectly healthy, as long as you aren't the type of person that claims you're bulking every time you eat garbage and cutting when you go on the starvation diet.

4/18/2011 9:44:20 PM

Any of you having any SI joint issues?

I've had issues intermittently, and I can't track them to anything but volume ramp ups. As much as I've stressed yoga, foam rolling/lacrosse ball rolling, and stretching, I'm noticing more benefit being yielded from the abductor/adductor machine (we've got a standup version typically found in re-hab places). Anyone find anything similar?

4/18/2011 9:58:56 PM

my shoulders are fucked, but everything else is good.

4/18/2011 10:29:47 PM

Thanks for the kind words about the weighted chins... I do lot's of pull/chin up work. 3days a week I rotate between doing volume(10sets of 5 or 3xmax), intense(+90# ~3x3), or speed work (8x2) with it.

The bulking and cutting isn't bad unless you go crazy with it, which I have before... where I gained almost ~40lbs in a matter of 5 months. I got really strong, but really fluffy in the mid section.

Weight gain is critical if you want to continuously make gains in strength/muscle mass. There's an upper limit of how much you can put on lean, but generally the faster you want it, the more comfortable you have to be with a little extra fat gain.

Increases in body-weight also make it easier for you to handle heavier weights, if you think of the physics behind it. Heavier weights used in training will generally make you stronger and bigger quicker.

This time around, I will have a much better idea of how to do things and how to add in conditioning appropriately.

4/19/2011 5:54:28 AM

ok, both of ^ and thedukes make sense.


thanks ya'll

4/19/2011 6:54:28 AM

Quote :

"Any of you having any SI joint issues?"

I'm fairly certain I developed SI issues a few years ago when I started cycling heavily. Planks, core work, and movements that aren't all forward all the time (like running) seem to help.

4/19/2011 6:55:27 AM

so i'm really starting to hate running on the treadmill with how nice the weather has been lately. i'm changing up my workout routine. i used to run three miles then lift. now i'm riding my bike form home to the gym (about 2.5 miles) which is a good warm up and then i do a 10 mile ride after my workout. I'm running about 4.5 miles (from my house to lake lynn, around and back) on alternating days. i like this a lot better then running on the treadmill which SUCKS!!

4/19/2011 9:25:38 AM

the treadmill is terribly boring. once you get into the habit of running outside, running the on treadmill just isn't the same. i ran on the treadmill on saturday because the weather was iffy in the morning and i didn't know when the storms were moving in and i was SO bored. it felt like it took twice as long as when i run outside to complete my run.

4/19/2011 10:13:21 AM

The treadmill is the absolute last place I will run. Yesterday I had to do a 3 mile run on the track at the Y but there was no way I was going to do it on the treadmill.

4/19/2011 10:14:22 AM

Treadmill is OK if you have something to distract you like NBA 2k11 or Iron Chef, but sucks if you're you're staying at the wall or watching endless loops on CNN or Sportscenter. Sweet, let me see that Astros/Pirates highlight for the 3rd time this hour.

4/19/2011 10:15:02 AM

i LOVE the treadmill. not as much as outside though.


i can easily, EASILY jog for 1-1.5 hours straight provided i have my ipod and no one talking to me (i do not like doing cardio with friends)

4/19/2011 10:38:03 AM

oh you're one of those.

4/19/2011 10:43:25 AM

lol.

generally speaking, i'm not a fan of working out with people in general.

when i go to the gym it's to work out, not to socialize.


and the reason i like running by myself so much-i am 100% positive it's because it is quite literally the ONLY time i get to myself anymore. its nice to just zone out with my ipod.
if i think about anything, its usually menial stuff.....but most of the time i just blank.
yesterday i got on the bike and did the same thing...next think i know-it's 45 minutes later!

[Edited on April 19, 2011 at 11:15 AM. Reason : sdfdssdfdsfsd]

4/19/2011 11:14:20 AM

I, too, share that mentality about going to the gym. I bought a cheap elliptical a week or two ago and both bmel and I like it. Its pretty good on our surgically repaired injuries, her ankle and my knee . I like it since I don't have to worry about the conditions outside. Maybe I'll try playing my 360 while using it...

I'm finding it hard to get time/energy to do anything these days, when I have to be at work at 8am and get home by 6:30pm. By the time I cook and eat dinner, socialize a little with my girlfriend and unwind a bit its already bed time.

4/19/2011 11:21:44 AM

Quote :

"generally speaking, i'm not a fan of working out with people in general. when i go to the gym it's to work out, not to socialize."

amen.

4/19/2011 11:28:28 AM

Meh, I can go to an athletic conditioning class and get a much better workout than doing something on my own at times. It's nice to build some comraderie and push each other as well.

To each their own, I usually run by myself and lift weights, but there's something to be said for groups.

4/19/2011 11:30:49 AM

i prefer to run alone.

when it comes to lifting, i need someone or something to kind of guide me. that's when i turn to P90X. lol.

4/19/2011 12:21:05 PM

I like running with someone who shuts the fuck up, preferably someone faster than me. Keeps me going.

But the minute you start talking about the economy, American Idol, or something you saw on youtube, I'm leaving you in the dust. DMX and Gin Blossoms are the only things I want to hear when I'm in the zone.

4/19/2011 12:26:22 PM

I was going to post something about having a lifting partner, motivation and accountability, but then I read it, and it sounded a bit evan.

4/19/2011 2:41:38 PM

I like the treadmill, I can stream music from my laptop to the 360 and pump it through the sound system. I'll only run outdoors if it's 60-75 degrees outside and cloudy, otherwise I sweat an ungodly amount.

4/19/2011 6:37:08 PM

i went running outside today.

i had my ipod on random and i would hear a song and think "oooh i like this" and purposely go another route that i knew took a tad longer so i could listen to it.
about 4 or 5times of this happening....i realized i had been gone for about 45 minutes. (i meant to go for 20 )

4/19/2011 6:41:11 PM