amazing considering the lack of butt

5/8/2011 10:27:05 PM

Forged Fitness used to be CrossFit

for one reason or another they threw a tantrum

now they are no long affiliated with CrossFit


If you're interested go try them out. I've heard mostly negative things, but still some positive. My recommendation would be to try out more than one CrossFit gym in the area if you can.

5/9/2011 5:30:24 AM

I'm fairly certain that's my sister in the red.


Confirmed through text...it is her. Old pic that she hates. But she is a beast. Her and the hubby are big time rugby players as well.

And she says her butt looks like that because that's how they do their competition pull-ups, throwing the body forward, flexing the bottom like a crescent.

[Edited on May 9, 2011 at 7:48 AM. Reason : yep]

[Edited on May 9, 2011 at 7:54 AM. Reason : another one]

5/9/2011 7:45:32 AM

I need to get stubborn again. I've not really watched what I've been doing since this past Thursday and that's not good. I think I hit the 25 lb mark and was like "Oh good for me!" when I still have around 20 more to go.

And I think I was frustrated when I discovered that I'm doing resistance cardio and not strength training. Makes sense and I don't know why I didn't think of that earlier, but I might lighten the weights up until I can start actually TRYING to build muscle.

Still disappointing. haha

5/9/2011 8:33:37 AM

keep up the good work man you'll get there!!

5/9/2011 8:54:51 AM

After reading a few posts on the last page, just going to do my brotherly duty and defend my sister a little bit.

First...I would put money on her being in better shape than almost everyone in this thread (maybe with the exception of someone like Packman...but would not be surprised if she was in better shape them him and the other big dudes that post in here). Now that could change depending on what your definition of "being in shape" is...but her body weight in proportion to the things that she can do in a gym is astounding. She regularly places in the Crossfit "competitions"...a few years ago she finished second place in a Eastern Regional in Columbus, Ohio. This is a pic of her two years ago at a Crossfit competition. Since then I would say she's gotten even stronger, but not bigger. She's actually a little more "cut" and defined now.




With all those muscles and brute strength going on...she still pulls off being a beautiful woman...which I think is very difficult. Most of those women look like men. But not my beautiful sister:

5/9/2011 9:12:04 AM

^I don't think anyone was making fun of your sister... it was more like "whoa that chick is jacked!"

and she is very pretty and her muscles are totally sexy

5/9/2011 9:20:52 AM

Press Day:

Standing Overhead Press: 165x3, 2, 1. 145x3x3
Weighted Chin Ups: BW+100lbs 4x3
Seated DB Press: 60#ers 4x8
Close Grip Chin Ups: 4x8
Tricep Isolation 3x10
3-way Delt Isolation 3x10
Abzors

Fell off my diet this weekend due to my sister's graduation celebrations. Went from 162 to 169 on Saturday

Should be able to get it back down and some mo' by the end of the week.

5/9/2011 9:29:11 AM

Quote :

"^I don't think anyone was making fun of your sister... it was more like "whoa that chick is jacked!" "

that's exactly what i was about to say.

5/9/2011 9:29:52 AM

^. I have mad respect for her and definitely agree she's in better shape than anyone in here.

5/9/2011 9:37:12 AM

Quote :

"I don't think anyone was making fun of your sister... it was more like "whoa that chick is jacked!" "

Not being overly defensive...but just responding to the "is this a man or a woman" questions. Which are understandable considering the amount of muscle she has and the bad angle of that picture. Which also makes that picture even more interesting...because my sister has a rather large butt...the picture on the website makes it look like it was sliced completely off!

5/9/2011 9:37:50 AM

how come it seems like im the only one at my gym that ever deadlifts?

5/9/2011 9:57:30 AM

I have asked that same question many times.

5/9/2011 10:00:40 AM

because no one likes deadlifts.

5/9/2011 10:03:29 AM

i like deadlifts.

5/9/2011 10:06:21 AM

I mean I think she's really pretty in that second picture when she's not grunting out a pretty impressive weight lift.

Just finished my cardio workout today and while I'm glad I got through it, it was tough. I didn't think missing two workouts would do that.

Hopefully when I hop on the scale again tonight I'll re-find my motivation so I can knock out the rest of this weight, get married, and then start to try and built a little muscle.

5/9/2011 10:38:08 AM

Interesting article; http://www.stumbleupon.com/su/7zHIPi/life.dailyburn.com/diet-and-nutrition/yo-yo-diet-nation-americans-are-losing-weight-regaining-in-6-months/

Says there is a trend that at about 6months in of weight loss people slide and regain the weight. I know it was true for me, I lost 50lbs busting my ass, looked damn good, and at 6months I slid off the slope and gained waaaaaaaaaaay more.

I think their message about viewing your success positively is important. We are so focused on the end result we lose steam before we are finished. I want to make sure I celebrate every step of the way. I think it's important and at 6months in I'm going to throw a party! (no food though haha)

5/9/2011 11:34:38 AM

Quote :

"Anyone tried out the program at Forged Fitness (http://www.forgednc.com)? Looks similar to a Crossfit program. Can't find any prices on the website... (and/or the BJJ program)"

Pretty sure DaBird works out there regularly unless he recently quit. He posts in the Crossfit thread quite a bit.

I worked out there for 5 months a couple years back. Cut about 35 lbs, put on a ton of muscle for such a short period, and had the best cardio of my adult life.

They used to advertise a free week trial and I'm pretty sure they still do it. They ask that you go three times in that week. I highly suggest anybody who wants to do some Crossfit style workouts give it a try. The free week weeds out a lot of people who don't understand how intense such short workouts can really be, but it'll give you a good taste of it and let you meet some of the people from the gym.

I've met jbrick83's sister. She's a really nice person and a great athlete. And yeah...She's got pullups for days.

5/9/2011 1:26:45 PM

http://www.openforum.com/idea-hub/topics/innovation/article/sports-business-the-brains-behind-beachbodys-p90x-darren-dahl

5/9/2011 4:21:17 PM

^ thanks for posting that.

I'm at 6 weeks now for P90X so I decided to switch it up for a few weeks and do some of the other work outs on my DVD (that iheartkisses was so kind to send me last year). Today I usually do Chest and Back but I did Core Synergetics. Holy hell! What a great but tough work out. I enjoy being challenged and this was definitely a nice ass kicking.

5/9/2011 5:38:25 PM

just ate 1500 calories of ice cream.

5/9/2011 6:43:49 PM

Mmmmmm ice cream. I love ice cream.

5/9/2011 7:06:08 PM

Super excited for tonight finally bought some spin shoes for my spin class. I hope to get a killer work out with them.

5/9/2011 7:09:05 PM

^^^i hear you. im about to lay waste to some sonice....immma have to fast for three days to undo the damage im about to do to some chili cheese tots

5/9/2011 7:36:00 PM

?

5/9/2011 9:02:58 PM

http://www.break.com/index/heavy-weightlifting-squat-fail-2056450

5/10/2011 4:59:22 AM

that turned out a lot better than expected

5/10/2011 7:15:35 AM

I'm so excited that I just found out my friend does CrossFit here in charlotte and she is also on the paleo diet. I am getting coffee or lunch with her to talk about it. It would be really cool if I could afford the gym and she and I would work out/eat together!

5/10/2011 9:20:24 AM

seems like everyone and their mother is doing crossfit and paleo now.

i've got a question though. i've been doing a quasi 5x5 program, three days a week, while doing the couch to 5k on the off days.

at week 6 or so on the couch to 5k and starting to wonder if squatting every other day with running in between is really over doing it and preventing some gains. doesn't seem like there's enough rest time for the legs. the broke ass bionic leg still acts weird with running sometimes.

Currently (not writing out warm-up reps):

W/O1
squat 5x5
deadlift 2x5
shoulder press 3x13
skullcrusher 3x13
reverse ab work

W/O2
squat 5x5
bench press 5x5
bb row 3x15
ez bicep curl 3x13
ab work

rotating w/o1 and w/o2 every other day, for three days a week, alternating between weeks which is doubled up in the week... then 3 days of jogging in between. one day of rest per 7.

what's the consensus with trying to get into lifting heavy with doing kinda impaction heavy cardio on the other days?


side note: where my fibula was bent, and now kinda sticks out, there's been some weird muscle regrowth that i'm pretty sure was not correct. i noticed yesterday while stretching out that if i move my foot around, flexing the muscles on the front of the leg, there's this like, marble sized thing. it juts out, being obvious below the skin and the marble moves around just under the skin as i circle the ankle. right over where the fibula is bent, and presses against the skin normally. i thought about taking a video of it, maybe later and ill post it. it's creepy.

[Edited on May 10, 2011 at 9:55 AM. Reason : de]

5/10/2011 9:44:28 AM

Quote :

"at week 6 or so on the couch to 5k and starting to wonder if squatting every other day with running in between is really over doing it and preventing some gains."

good question. I'd like to know as well as I'm about to get into starting strength hopefully and I have running goals I still want to hit. I was planning on lifting MWF and running in between (maybe like 3 miles a time).

the SS wiki certainly says it will hurt your gains. bleh:
http://startingstrength.wikia.com/wiki/Nutrition,_Supplements_and_Cardio#Can_I_run_5_miles_per_day_while_on_this_program.3F

[Edited on May 10, 2011 at 10:19 AM. Reason : asdfasd]

5/10/2011 10:08:52 AM

5 miles a day is a bit more extreme than 9 miles a week though

5/10/2011 12:55:48 PM

If you are going to give the Starting Strength program a proper run, I'd really be careful about running on your off days.

It has you squatting 3x a week, and about half way or 2-3months in through the program you are squatting near maximal loads.

To maximize linear progression (the basis of SS), you must maximize recovery. Rest and food optimize recovery. Running/endurance training interferes with strength recovery and adaption.

####

There does seem to be a lot of crossfit love here. To be honest, I am not a big fan. It's such a general and vague program that many people who claim to be doing Crossfit are doing something opposite of what another person claims as crossfit.

There are some great crossfit gyms and trainers; however there are also a lot of shitty ones... Just like with anything else. Be careful and don't let your ego or quest for a better Fran time or more kipping pull ups get you injured.

[Edited on May 10, 2011 at 2:45 PM. Reason : )]

5/10/2011 2:43:54 PM

Okay, since I'm a weight lifting nub, can I get some clarification?

What is "5x5" when talking about weight lifting? How much should I be lifting if I want to start? Can I do this on a caloric deficit?

This is a prime time for you guys that know a lot about strength training to show off your knowledge.

And go.

5/10/2011 3:16:23 PM

Its exactly what it says. Five times Five

5/10/2011 3:32:42 PM

I, too, am a nub so these are my nub answers.

-5x5: 5 sets with up to 5 repetitions per set.
-In general, you should be able to complete your first set and not complete your last set (e.g. 5,5,4,3,2). If you can complete all sets with proper form, you should increase the weight. Let me just go ahead and say you don't want to be swinging around 5lb dumbbells unless you want to look like Gwyneth Paltrow and end up with osteopenia.
-I'm sure that's highly controversial. I'd say yes though as long as you eat enough on the days that you lift and eat a lot less on rest days.


^^^fuuu... would it be slightly better if I lifted MWF and just ran on Sunday?

5/10/2011 3:41:30 PM

So do a set, wait a minute, do the next, etc?

5/10/2011 4:51:38 PM

yes...one set is 5 reps. you can change the rest period between sets but I wouldn't go longer then one minute. so 5x5 would be 5 sets of 5 reps per set.

also....you probably wouldn't want to do 5x5 but from like 5x12 or 5x15. 5x5 is usually higher weight and for building muscle mass. higher rep sets like the 5x12 is more for muscle endurance and fat burning. i may be wrong but this is what i have been taught.

[Edited on May 10, 2011 at 5:02 PM. Reason : .]

5/10/2011 5:00:01 PM

5x5 is good stuff, although I wouldn't really recommend it for weight-loss unless you go in knowing that your progression is going to be very slow. I'd maybe cut it down to 3x5. Or, 5x3.

The comment about higher reps being good for fat loss is a little off. Fat loss is due to a calorie deficit, not how many reps you do.

Now, you can deplete more glycogen with higher rep stuff, which can lead to higher rates of fat loss. However, with higher rep stuff, you inherently use lighter weights which gives less of a high tension stimulus. Why is that important? Because high tension is what stimulates protein synthesis, which is critical during weight loss if you want most of that weight to be fat rather than muscle.

5/10/2011 7:23:31 PM

Progress pics:





I mainly stuck to an intermittent fasting + cyclical ketogenic diet for this cut. I averaged about 2.5lbs a week of weight loss, over 10 weeks. Overall, it wasn't too bad, but it does take a significant amount of will power not to snack.

I've had a few cheat weekends, where I shot back up 5-7lbs each time. However, I was able to get the weight back down and lower after I returned to the deficit.

Training: 4d/wk Upper/lower body split. I focused on trying to maintain my 3rep maxes as much as I could. But, I'd say I lost around 5-10% of my strength.

5/10/2011 8:43:49 PM

Quinn:
this mattjm2 guy looks like a lean you

Stein:
I've realized this and am now motivated
because otherwise I'm going to just kill myself
ftge

5/10/2011 8:52:44 PM

Quote :

"The comment about higher reps being good for fat loss is a little off. Fat loss is due to a calorie deficit, not how many reps you do. "

i thought it was more along the lines of maintaining a higher heart rate thus burning more calories

Anyway dude you look freakin jacked!! obviously you know what you are doing. good work!!

5/11/2011 9:22:01 AM

^^^ do you have a girlfriend? not for me but if not, you're very attractive and i would like to set you up with one of my equally attractive girl friends.

so i was looking in the mirror this morning as i was getting into my work out gear and i noticed that although my weight has evened out at 146 pounds, i have lost quite a bit of fat and turned it into a lot of muscle. i can't remember the last time i had this much muscle on me. which made me think that so much i don't really care about the scale but how i feel - clothes are looser, slow but steady changes, etc. i still would like to drop 10 more pounds - it just seems that the scale is quite comfortable around 145. i changed my work outs for the next 6 weeks so i wonder if that will result in any changes.

[Edited on May 11, 2011 at 9:23 AM. Reason : ^^]

5/11/2011 9:22:35 AM

Identity exposed????




(dude from Fantastic Four...no homo for looking at shirtless dudes for last two minutes)

5/11/2011 9:56:32 AM

Your heart rate during a weight lifting session is pretty negligible. Yes, you are burning more calories during the session if you keep your HR elevated, and for a period of time afterwards (google: EPOC), but it's not a huge difference.

Your real weight loss bang is going to be from calorie restriction. To make that weight loss mainly fat loss, you need to spare as much protein you can by having a high protein intake and protein synthesis stimulation from high tension (aka heavy) training.

####

No, I am not single. Actually taking a trip to France and Venice with the GF next week
But, thanks, that is flattering and a nice little stroke to the ego.

5/11/2011 9:57:01 AM

^lol thats sorta funny

That actually looks a lot like me

5/11/2011 10:06:47 AM

Hey man, you were great in She's All That

5/11/2011 10:43:21 AM

I had a friend use the cassie match making service and I have not seen him since.

RIP Porcha




[Edited on May 11, 2011 at 12:17 PM. Reason : .]

5/11/2011 12:09:28 PM

Quote :

"I had a friend use the cassie match making service and I have not seen him since."

It's been so long since I've seen him that it too me like 5 minutes to figure out who you were talking about.

5/11/2011 12:32:47 PM

So I decided today was the day to change it up. I totally didn't want to work out at all today and I have been talking about it for a while. HOW MUCH FUN THAT WAS!

It was so great! Jump kicks! Heisman moves! My average heart rate was 157 for 45 minutes and my normal heart rate for Sweat 3-4 (new one is rated as Sweat 5-6) was ~140.

I'm all giddy. I came out and showed my fiance my jump kicks just cause I felt I looked like a ninja. I'm such a dork.

That being said... what are some type of things I can expect now that I am changing up my workout regimen? Should I see a little spike in results? I'm so results motivated.

I'm gonna go flex in the mirror now.

5/11/2011 12:55:00 PM

Quote :

"No, I am not single. Actually taking a trip to France and Venice with the GF next week But, thanks, that is flattering and a nice little stroke to the ego."

SUPER FUN and super jealous!

Quote :

"I had a friend use the cassie match making service and I have not seen him since. RIP Porcha"

lol. i can't control how often you see your friend after i make the perfect match

5/11/2011 1:24:20 PM