Quote :

"^solid day should add sets of dumbbell flies and switch from the machines to dumbbells on all your presses I love chest days...although my last one wasn't as exciting "

I have a personal trainer, so I do what he tells me to do. But we actually have 2 chest days in our routine and chest day #2 and that covers the dumbbell flies so yeah.

personally I like the machines, but I know they don't do quite as good of a job rounding out the muscles as free weights, but when I'm not training I'm by myself and I prefer machines that are designed not to fall on me or hurt me in case I pussy out.

I don't benchpress by myself yet, but my trainer said I'm at the point where I can do that now, basically just start lighter weights that I can do by myself, and only do like 5-10lb increments at a time so as not to go overboard.


I'm having a tough time trimming up. I have to start eating better. I had a zaxbys salad for lunch, but the stuff they put on there really makes it only a half-hearted attempt at eating healthy.

I was 225lbs this morning, and last time I checked (last week) I was at 25% body fat, so I got a good 56lbs of fat in me. I'm setting a goal of getting to 15% body fat, so I'm aiming to get down to 200lbs. But at the same time I'm adding muscle, so it's hard to judge exactly how much I will weigh if I'm lifting but also trying to trim the fat at the same time.


Yesterday was cardio day

5miles of Interval Training on the treadmill, basically that's 0.1mi at a 4.2 rate, then 0.1mi at a 6.7rate. Comes out right about an hour of cardio, 850+calories burned (according to the machine idk how accurate it is, i entered my weight and age though).

Then ab workouts

3x10 unassisted situps, 12lb medicine ball
3x15 reach for the sky crunches, 12lb medicine ball
3x20 bicycle kick crunches
3x15 crunches with a big workout ball under my legs, reach for the ball
3x10 double sided oblique twists, 10lb medicine ball



Mondays are usually my days off, but I'm thinking I need to go to the gym and put in some more cardio and try to burn off my fat.

10/20/2008 1:40:37 PM

Biceps!!

50 min 140 BPM cardio

5x Super Secret Super Sets
5x15 Bent Conc Curls
5x15 Hammer Curls
5x15 Xover Curls
5x15 Seated Conc Curls
5x21 7s

5x20 Leg Lifts
5x20 Weighted Crunches on a ball

10/20/2008 3:31:46 PM

^ Do you have a job?
go to school? have a gf?

cause thats about 2 hours a day you spend in the gym..

10/20/2008 3:34:37 PM

yeah.... and your point is???



i mean i work 7:30 to 5:00 and lift or run from 5:30 -7:00 almost every day
so its possible


thats still 7-11,12 ish of me time..



[Edited on October 20, 2008 at 3:42 PM. Reason : .]

10/20/2008 3:41:07 PM

walked 2 miles

10/20/2008 3:42:00 PM

Wake Up 6:15
Bus: 7:08
Gym: 7:30
End Cardio: 8:30
Shower @ Gym: 8:50
First Class 9:10
Last Class 12:25
Gym: 12:35
End Gym: 2:20
Catch Bus: 2:38
Get Home: 3:00
Leave for Work: 4:00
Back from Work: 8:00

No GF...yet...working on this chick from my poly sci class...I hope, but yea, i do work everyday with a child with a developmental disability in N Raleigh. I take him to the Brier Creek Community Center and we do some light cardio for a few hours and usually prepare a nutritious and well proportioned meal while working on goals...pretty nice and rewarding job.

I LOVE schedules...also at the gym, no longer than 90 seconds between sets and 4 mins between workouts...I'm usually in bed before 10pm too, will probably change if GF is aquired

10/20/2008 3:44:19 PM

I did a bunch of pullups this afternoon, now I'm eating cheesecake so we'll call it a wash.

10/20/2008 4:05:42 PM

For some reason, I can't eat. I haven't had anything all day and I'm 3 lbs lighter.

10/20/2008 4:08:59 PM

Maybe something is wrong with your stomach. Try swallowing your finger and see what happens.

10/20/2008 4:10:19 PM

Is there a prime rate of changing exercises for "muscle confusion"? My guess is that it's genetic, like fat burning.

10/20/2008 4:15:34 PM

7:30 wake up
9:00 arrive at work
12:00 eat foods
5:00 go to gym
7:00 go home/shower/dinner
12:00 bedtime


no gf.

working out to get girlfriend

plan so far = fail

10/20/2008 4:52:03 PM

Whenever you plateau. You can continue to see improvement and gains until you hit that plateau, at which point it is good to change exercises at least briefly. There are some exercises that should definitely be at the core of your work out regimen, bench, squat, pullups/chinups, etc. but you should add some variation to that so that you don't get stuck. Personally I used to do incline bench, flat bench, dumb bell bench, dumb bell incline, wide grip, narrow grip, and sort of mix them around usually 2 different exercises on chest day and then I did a day of simply bodyweight exercises, plyo, etc. where I'd do different kinds of pushups for chest.

PS - Most people overtrain, especially on beach muscles, don't do it! It'll hamper improvement almost as fast as doing nothing.

[Edited on October 20, 2008 at 5:14 PM. Reason : adfad]

10/20/2008 5:14:09 PM

Quote :

"no gf. working out to get girlfriend plan so far = fail"

Wrong reason to work out, wrong way to attain a girl. That is why you fail.



[Edited on October 20, 2008 at 5:15 PM. Reason : a]

10/20/2008 5:14:58 PM

^truth.

Now, if you're working out to build your self confidence and improve your self image then that'll lead to getting a girlfriend, but you can be buff as shit and lack confidence and you'll still be alone.

10/20/2008 5:18:16 PM

^ / ^^ I'm not a player by any stretch of the imagination, but I feel pretty confident stating that it certainly won't hurt his chances to work on his body. Most of the girls I've known were definitely, with degrees of flexibility, seeking specific personalities and images in their partners, and none of them started with the ideal "lazy and out of shape".

It's a fairly safe assumption that his strategy is more involved than merely exercising and dieting. I'm not exactly sure what knowledge it is you fellows feel you are dropping here, but he has a goal, he is pursuing it, and I see nothing unhealthy about the goal or approach.

[Edited on October 20, 2008 at 6:22 PM. Reason : .]

10/20/2008 6:21:58 PM

i cant tell if girls are checking me out or reading my goofy german T-Shirts

I've got a shirt I always work out in that has a large "DICK" written on it, but its accompanied by german so people are like, wtf

it says:

"Ich bin DICK, du bist haßlich, ich kann abnehmen, und was machst du?"

basically, i am fat, you are ugly, i can lose weight, and what can you do? I bought it almost 7 years ago when i was over there and the only size they had was a large....only now can i fit into it....who sells a shirt about fat people and the largest size is large? cmon

10/20/2008 6:29:24 PM

and now, back on topic:

3x10 curls
3x30 "bicycle" crunches
an hour or so of biking around the green way

I've made curl/crunch/cardio something of a daily routine for a few months now, slacking off on the cardio occassionally, but I know I've probably missed entire muscle groups I didn't know I have. Any recommendations for simple exercises I can do to diversify my workout? Additionally, is it true that I may be focusing too much on these muscle groups and not receiving the full benefit of my effort?

10/20/2008 6:38:29 PM

Do pullups, do body weight squats, and do pushups. No weights or equipment needed, provided there is something bar like somewhere that you can use.

10/20/2008 6:40:45 PM

after a while yea, but I'm not expert by any stretch, wait for the all knowing power that is aaprior to smack you with her awesomeness

from a glance, it appears you're only working your biceps, obliques and cardio. If you're short on time, and looking for a full body workout, keep your cardio to ~30 minutes at around 140 beats per minute, should be a pretty easy pace, and switch up your cardio. 30 minutes of bike one day, next day 30 minutes jogging, next 30 minutes elliptical etc, don't let your body know whats coming next. I was doing 30 minutes straight of the same cardio and it'd burn ~300 calories(says the machine). I switched to 10 minutes of 3 different cardio, and it says I burn ~360 calories in the same time, so I've been trying that now for about 2 weeks.

for the rest of your time, maybe try circuit training with little/no rest in between for the next 30 minutes.
1x10-15 curls
1x10-15 tricep pushdowns
1x10-15 hamstring curls
1x10-15 quad extensions
1x10-15 dumbbell bench press
1x10-15 dumbbell flies

rest a few
repeat 3 more times

im no expert though!

10/20/2008 6:50:49 PM

Yoga for an hour.

10/20/2008 7:12:38 PM

i meant the gaining confidence thing about my body. I'm pretty smooth with women, I just figured looking good would add some flavor to my chances

10/20/2008 7:29:49 PM

5 rounds of groundfighting...3 for 3 minutes, 1 for 45 seconds, 1 for probably a minute or two.

walked a mile or so.

I want to hit the gym, but it's 2:30 a.m., and I'm considering giving my old, brittle shoulders a break.

10/20/2008 7:30:49 PM

Did you win via gogoplata?

10/20/2008 7:58:18 PM

squats today and about to do 8 minute abs now

10/20/2008 9:40:46 PM

any good recommendations for protein supplements after a workout?

i'm currently using whey tech vanilla flavor, it has 17g whey protein per scoop. I figured since I'm more or less in the beginning phases of weight lifting, I wouldn't need a whole lotta protein at first, but i'm getting close to finishing the package and am ready for something else

btw use milk with this stuff, with water it tastes like complete ass.


also, some suggestions of what NOT to get would help to if you've tried some really shitty brands/flavors

10/21/2008 1:18:36 PM

if money is an issue then I would head straight to wally world and buy there brand of whey...it doesnt taste any different than others it just doesnt mix as well....If money aint really an issue I would easily go with muscle milk, or ON whey....

also I will say that whenever you buy cheap protein typically stick with chocolate as the flavor b/c its hard to fuck up a chocolate taste

10/21/2008 1:31:45 PM

nah i can afford to throw down a little extra for something tasty


ill check out the muscle milk and ON whey stuff

10/21/2008 1:50:32 PM

muscle milk has too many calories for my taste

go with the ON, best taste/quality/quantity/price ratio by far

if you're really looking to drop some cash, go with BSN, it's the shit in the electric red containers, i'm currently using BSN Syntha-6 Chocolate Milkshake for my bedtime protein and then 4-5 scoops of the ON Mint Chocolate and Extreme Milk Chocolate flavors

I'll go through ~8lbs protein supplements/month

10/21/2008 2:27:07 PM

Chest Day:

10 min cardio warm-up
5x10-6 flat bench, went too heavy, should have gone with dumbbells too
5x15 dumbbell flies
5x15 incline dumbbell press
5x15 incline dumbbell flies
5x15 decline pushups
5x15 cable flies

5x20 Leg raises
5x20 weighted crunches

30 min mixed cardio

10/21/2008 2:29:16 PM

Quote :

"go with the ON, best taste/quality/quantity/price ratio by far"

I agree with this. If money is no option, I'd order a custom blend from http://www.trueprotein.com.

10/21/2008 4:00:23 PM

^x2

10/21/2008 4:03:48 PM

Yesterday I felt off

Muscle snatches
squats
snatch grip romanians
mp's
pullups
hspu's

today..,?

10/21/2008 4:06:06 PM

4 sets squats.
4 sets weighted step ups.
4 sets stiff legged good mornings.
4 sets leg extensions.
3 sets hamstring curls.

10/21/2008 5:02:48 PM

debating on whether i want to do arms tonight...probably gonna be up til 4am so i feel guilty not doing something more productive than drink/tww in that time

10/21/2008 9:43:26 PM

Back and Bi's today

DB curls
Lat Pull
Upright Rows
DB Hammer Curls
Bent Rows
DB Bent Rows
DB Curl super-set burnouts

10/21/2008 10:41:01 PM

Today was cardio, but then I felt a little adventurous so I went upstairs and did some chest


2 mi run = 350cals
5min bike = 50 cals
abs:
10x3 unassisted situps w/12lb medicine ball
15x3 reach for the sky w/12lb medicine ball
20x3 bicycle crunches
Then back on the treadmill for a quick 100calorie run ~0.6mi
Then upstairs
bench
95lbs x 12
65lbs x 15
95lbs x 10
105lbs x 10
115lbs x 10
95lbs x 10
65lbs x 15
yeah, weird, i know. I never bench by myself, so I was just seeing what I could do easily w/out going over. Felt good though

Then back downstairs for another quick 100cal run

and out the door...

10/21/2008 11:02:52 PM

I played indoor soccer
we lost

10/21/2008 11:04:22 PM

If anyone ever wants to know about protein, I'm a useful source, you can AIM me (I will reply if I am home!) anytime.... I've had pretty much everything on the shelves at GNC/Vitamin Shoppe and I'm more familiar with the "stats per scoop" than I would like to admit.

ON Whey is pretty much the best quality for the price. BSN Syntha-6 is a fantastic tasting protein, but more expensive and isn't suitable as a "multi purpose" protein as it is high in fats and slow digesting. You would want to use it as your morning or nighttime protein for the most part.

Right now I'm going through 6-8 scoops of ON Whey per day, thats almost 5 pounds in two weeks!!
The best local price is $38 for 5lbs of ON Whey at Vitamin Shoppe, or $20 for 2lbs.

[Edited on October 22, 2008 at 2:13 PM. Reason : .]

10/22/2008 2:12:57 PM

ok will do!

[Edited on October 22, 2008 at 2:43 PM. Reason : hahahahhaha]

10/22/2008 2:15:31 PM

Legs:

Cardio
15min Upright Bike
15min Elliptical
15min Stair Machine
10min Elliptical

god i love stairs, it absolutely drenches me in sweat

5x15 Hamstring Curls
5x15 Quad Extensions
5x15 Calf Extensions
5x15 Abductors
5x15 Adductors
5x15 Leg Press
5x15 Half-Squats

5x20 Leg Lifts
5x20 Weighted Crunches

I fucking love how your legs feel after finishing an intense set, you just wanna either melt down or jump 20ft in the air, it's so fucked up, i often just leap up outta wherever im sitting and pace around while I wait for the next set to begin

10/22/2008 3:12:59 PM

porcha told me to give 5x15 a try.

I hate him now and can barely extend my arms fully.

10/22/2008 3:18:57 PM

don't you just piss out all the unnecessary protein

10/22/2008 4:03:25 PM

Quote :

"don't you just piss out all the unnecessary protein "

I don't consume more protein than my body needs-- I consume exactly what it needs (right now anyway). Also, protein is digested in the stomach and small intestine and "excess" protein intake results in the conversion of dipeptides and amino acids into sugars and citric acid cycle metabolites among other things. finally, the excess nitrogen is incorporated into urea which is excreted by the kidneys. So, you don't actually excrete out excess protein, you first convert it into usable sugars and excess nitrogen is excreted. I think this is an important fact because sometimes people think they can eat loads of protein and it won't add to their waistline, which simply isn't true.

[Edited on October 22, 2008 at 6:37 PM. Reason : _]

10/22/2008 6:36:52 PM

^this chick knows her shit.....

10/22/2008 6:38:56 PM

Only one hour at the gym, but the first day of "muscle confusion".

10/22/2008 6:42:22 PM

still can barely walk, so I'm not gonna be doing anything today

10/22/2008 6:43:11 PM

Quote :

"The best local price is $38 for 5lbs of ON Whey at Vitamin Shoppe, or $20 for 2lbs."

you're eating that much whey protein and not shopping online? You can get it shipped for cheaper than what you're paying at Vitamin Shoppe. Just look around and find some promotional coupons for bodybuilding.com or dpsnutrition.com; they always have some floating around on various message boards for 5-10% off.

10/22/2008 7:51:25 PM

ON-Whey 5lbs at Local Vitamin Shoppe = $38, no shipping and no wait
ON-Whey 5lbs at DPSNutrition.com = $40 + shipping + time
On-Whey 5lbs at Bodybuilding.com = $41 + shipping + time
On-Whey 5lbs at Amazon (actual amazon.com, not market) = $42 + free shipping

I know these prices inside out and backwards =p

10/22/2008 10:46:52 PM

^you don't happen to go to PF do you?

10/22/2008 10:48:05 PM

couldnt you buy it in bulk? i got 4 5lbs containers for 100 online once

10/22/2008 10:48:22 PM