Squat day:

Squat 235x15, 315x1, 325x1
RDL 225 3x8
Deficit Reverse Lunge w/ 30#dbs 3x8
Abs
Shrugs

6/25/2011 3:22:59 PM

If thats your favorite golds gym, im never going to another one hahahahah

6/25/2011 7:13:44 PM

I need to update with pics soon.

put on about 10 - 12 lbs in the past couple of months, from taking a break or two and from upping my caloric intake

ran 6 miles today in under 53 minutes at a leisurely pace

been mainly trying to lift weights a few times a week, mostly full body stuff

started doing weighted high steps in the place of squats

can definitely tell a difference when using my right and left legs

6/25/2011 8:59:08 PM

I absolutely SUCK at nutrition and eating/balancing out stuff and making recipes that arent boring.

anyone have a website that can give me a day by day of what to eat or something worth reading to help me out?

6/26/2011 9:11:45 PM

I stick to this general nutrition plan and it has been really working (down 7 pounds in 30 days which is HUGE for me since my weight was stuck for the longest time).

2 eggs any style (mine are always hard boiled or sunny side up)
1 cup oatmeal (old fashioned - the kind you add hot water to) and 1 serving of whole grain
2 servings fruit
2-3 servings of veggies
Lean meats/fish (2 servings)
2-3 liters of water

This usually brings me to around 1500 calories a day give or take. I also work out 6 days a week (P90X 3 days a week and running outdoors 3 days a week).

I stay away from anything with more than 6g of sugar in it and I found I feel better if I stay away or limit my dairy intake to one serving a day. I allow myself 2 cheat meals a week but I try to eat something healthy in my cheat meal so i am still not going overboard (a sandwich from a restaurant but i'll ask for steamed broccoli as a side). For me, I have always gravitated toward the healthy stuff so this wasn't too hard to adapt to.

6/26/2011 9:24:46 PM

ME Lower Body (epic day)
Squat: 3x2x2x1x1x1x1 Singles were at 85, 91, 97, and 100% (PR) of 1RM
-straps up w/ wraps for last three singles
Romanian DeadLift: 3x6
Hip Pull Throughs: 3x7
Barbell Row: 3x6
Hammer Curls: 3x15
Abs (hanging leg raises and roman chair sit ups)

@Cass, if it wasn't for milk, I'd die. I Love only that dairy product, but boy I can never get enough.

6/26/2011 9:34:03 PM

^the older I get, the more I love milk. my breakfast almost every morning is 8-16 ounces of milk with protein powder mixed in.

6/26/2011 10:04:51 PM

Ah yes protein powder - can I add I also have 1 serving of whey protein a day

I love milk too but I found that milk doesn't exactly love me back as long as I use it sparingly or every few days I'm okay. I just can't sit around drinking glasses of milk or eating blocks of cheese like I used to.

6/26/2011 10:36:15 PM

get some lactaid pills

6/27/2011 2:57:25 AM

trying gomad for a few days just to say I have. milk doesn't like me very much either.

6/27/2011 6:35:26 AM

^^ it's not really worth it. eating too much dairy isn't that great anyways and as long as i limit it to one to two servings a day, then i'm fine. i just can't go crazy like i used to.

6/27/2011 9:29:36 AM

Where is a good affordable gym around that you can do deadlifts at?

Also, what to do for carbs before lifting? I had a MTN DEW the other day and killed my ab routine. An apple before working out is not cutting it. I eat VERY low carb and drinking a dew is not a normal thing.

6/27/2011 12:47:01 PM

you can do deadlifts at any gym that has a barbell.

and a floor. i guess a floor is a requirement.

6/27/2011 1:06:53 PM

Any TWWrs do the Tir Na Nog run on Mondays? I'll be there tonight.

6/27/2011 1:16:04 PM

^^Yeah but some of them don't "allow" it. Like Planet Fitness.

6/27/2011 1:22:37 PM

i did not know that.

that's dumb.

6/27/2011 1:31:23 PM

the planet fitness on jones franklin/buck jones has a sign, but it's not in the contract you sign. i just do them if i have to go there on my lunch break or whatever.

golds has reasonable prices and you know that they will have a floor and a bar.

rtp fitness on miami in durham (right off of 40) is a serious metal head gym. you could do whatever you want there and make as much noise as possible and nobody would care. usually the music is so loud they wouldn't hear it anyway. they are really cheap because they don't cater to the soccer mom crowd that i love to scare.

6/27/2011 1:44:07 PM

Quote :

"Any TWWrs do the Tir Na Nog run on Mondays?"

More info please.

6/27/2011 1:54:00 PM

^
http://www.nogrunclub.com/pages/running-group

6/27/2011 2:10:07 PM

Ooh, I might have to sign up at RTP Fitness. I am not liking Fitness 19, and I was about to try to get Gold's to cut me a deal (last time I went they had like a $200 signup fee and a year contract and were $40 a month or something). But that place is really close to my house and looks like it would fit me pretty well.

6/27/2011 2:26:25 PM

Quote :

"http://www.nogrunclub.com/pages/running-group"

That looks like a lot of fun. They have a lot of members on their Facebook page, but I wonder how many actually show up each week. I might have to try it out one of these weeks.

6/27/2011 4:05:26 PM

I've been told they get a large crowd. I'll let you know.

6/27/2011 4:58:11 PM

Quote :

"rtp fitness on miami in durham (right off of 40) is a serious metal head gym. you could do whatever you want there and make as much noise as possible and nobody would care. usually the music is so loud they wouldn't hear it anyway. they are really cheap because they don't cater to the soccer mom crowd that i love to scare. "

That does sound fun

6/27/2011 5:19:29 PM

^^^
A few hundred people showed up. Was told one week they had around 500.

6/27/2011 8:51:19 PM

Really been watching the diet lately and increased the cardio. As a result I actually made it down to 185the lbs. I've really gotten much leaner the last month or so. Now it's time to start hitting the weights again.

6/28/2011 9:02:44 AM

I've been doing the Nog Run Club. I've attended 9 times so far (mostly in last 2 months). I was there for the record breaking 400+ crowd. Running with a bunch of people definitely helps me get through the 3 miles.

6/28/2011 9:24:35 AM

a must see if you want to add to your bench. dave tate is the frickin man

http://www.youtube.com/watch?v=_QnwAoesJvQ

6/28/2011 9:56:41 AM

Speaking of bench, what are the reasons to do both barbell and dumbbell bench press? A few coworkers swear that barbell is unecessary and not as good as dumbbell and thus only do the latter, which I know is completely untrue. However, these kids are know-it-alls and I lack the deeper mechanical knowledge to disprove them.

Also, I'm just curious about it in general...and maybe I'm just wrong.

I know that working with a barbell as opposed to two dumbbells helps your muscles to learn to work together and there is some benefit to being able to work with a much higher weight. Working with dumbbells gives you a good workout on your stabilizers, but I don't know how much it is different than a barbell.

Any knowledge you people can pass along?

6/28/2011 10:19:32 AM

barbells=heavier=more muscle

dumbells do have their perks. they allow greater range of motion, etc. but, how often does your wrist pass your chest in a shoulder retracted position?

6/28/2011 10:28:16 AM

^4, ^6 That sounds like a lot of fun. I will definitely need to get out there in the next few weeks.

For those into adventure races, Rugged Maniac has been posting a lot of upcoming races. I just signed up for the race in Jacksonville, which isnt until February. These races are a great time, and I met some great people there. If you sign up early enough, it's not very expensive either.

http://www.ruggedmaniac.com/

6/28/2011 11:41:48 AM

I am going to echo Maximus a bit and also expand on it...

Barbells are much more stable than dumbbells. The more stability you have, the greater force you can exert neuro-muscularly. Higher force within the muscles elicits a greater strength adaptation, ergo muscle gains, if diet and recovery are in order.

Dumbbells are great too, as they activate the muscles greater, due to the instability. They can be used to build size and are great for variety and hitting the arms unilaterally.

Also, depending on the injury, a barbell or DB maybe better than the other for getting work in. For example... If you have a stability rooted injury, barbell should work better. If you have a mobility or impingement problem the dumbbell may allow you a more comfortable position.

A good program would use both of these strength building tools.

In my opinion, barbells are better for building limit and maximal strength. DBs are better for hitting the muscle harder and getting a good pump/fatigue.

[Edited on June 28, 2011 at 12:53 PM. Reason : )]

6/28/2011 12:52:50 PM

I almost always (per Westside Barbell) use dumbells for lactic acid tolerance training. I will do as many reps as I can in a minute with a medium-light weight.

You have to know your body, also. I do not get much from military press. but i see big deltoid development with standing alternating overhead presses. smaller muscles like triceps, which are your prime movers for bench press, can be hit the hardest with barbell exercises that take them through the full range of motion (french press [skull crushers], medium-narrow bench press, and overhead press). i rarely use dumbells for any leg motion as they don't provide enough resistance given their ratio to my grip strength (ie, i can't remotely squat 2 250 lb dumbells but can easily squat more than twice their combined weight).

imho, of course i am never humble in the weightroom, if you want raw power and strength, you need to go heavy with barbells. if you are just starting out, they are also a great way to get stronger before you foray into the dumbell training for hypertrophy.

6/28/2011 3:34:35 PM

Maximus, do you use any single leg training at all for hypertrophy? DBs come in handy for this as they seem a little less risky when stability is compromised on one leg.

I've had decent success with this using split squat, lunge and single leg squat variations with dumbbells.

6/28/2011 4:29:50 PM

I like doing split squats, single leg romanian dead lifts, lunges, step ups, box jumps, etc with a barbell or body weight. i have never really done any leg stuff with dumbells seeing as balance could become an issue. you could call it lazy, i guess. but i have had results with barbells. I like to do hamstring work single leg, but most of the other lifts: squats, dead lifts, rack pulls, hip pull throughs, glute raises, glute/ham raises, ad nauseum i do barbell or cable only.

6/28/2011 4:37:58 PM

DE lower body
Box Squat 8X2 @ 60% 1RM, 1 rep @ 70% 1RM
Speed Dead Lift (sumo style) 5x2
Hip Pull Through 3x15
Standing Cable Crunches 3x12
Roman Chair Sit Ups 3x12
Barbell Shrugs 3x12
Barbell Curls 3x10

to the house.......

6/29/2011 3:08:07 PM

5/3/1 x 275/305/340(PR) flat bench
8/4/3/2/1 x DC Muscle-Ups

6/29/2011 8:06:27 PM

Third day on GOMAD and I'm 4lb heavier than yesterday (and that was heavier than usual). This is either working out really well or really poorly.

6/30/2011 4:02:22 AM

weighed in at 250 this morning, which is down about 15 pounds since my last picture update. Hopefully I can get some photos taken this weekend.

6/30/2011 8:50:56 AM

[Edited on June 30, 2011 at 10:33 AM. Reason : nm]

6/30/2011 10:15:54 AM

i got my groove back

much thanks to JCASHFAN's encouragment

6/30/2011 6:32:11 PM

Dropped a quick review in the Entertainment thread of UFC Personal Trainer for Xbox360 Kinect if anybody has one and is interested, it's pretty fun for a quick at home, no materials ass kicking

http://thewolfweb.com/message_topic.aspx?topic=596750&page=3

[I just realized this was essentially cross posting, my bad, qntmfred feel free to give me the suspenders, but I figured some people in here wouldn't be reading the kinect stuff and would like to know]

[Edited on June 30, 2011 at 10:44 PM. Reason : ]

6/30/2011 10:19:17 PM

okay, wow

we're in here talking about dimel deadlifts and glute bridges with 405 and you want to talk about hitting a punching bag that doesn't even exist.

7/1/2011 8:16:43 AM

^ The point of the thread is for anyone with fitness related goals/questions/comments to post. Feel free to create a thread just dedicated to Olympic lifts if you don't want to read about what other people do.

7/1/2011 8:59:15 AM

^ epic fail!

the olympic lifts are the clean and jerk, and the snatch.

funny, i haven't mentioned doing them at all. if you are going to act like you know what you're talking about, try to stay on point. i will give you a quick run down...

Powerlifting: squat, benchpress, and deadlift
Olympic Lifting: clean and jerk, and snatch (akso known as weightlifting)
Bodybuilding: hypertrophy of all muscles in the body for asthetics
Weight Training: general conditioning against gravity via weight or body weight

7/1/2011 9:10:27 AM

Great, but that's totally not the point.

This is a general fitness thread. It's going to (and should) cover everything. If that's going to be a problem for you, you're more than welcome to start another thread.

7/1/2011 9:18:27 AM

i agree whole-heartedly. this thread is about general fitness. playing video games does not get you in shape, hence, it does not belong in this thread. it belongs in entertainment because that is what it is. sadly, there is a market for people who get duped into these fitness fads that will never get them in shape.

come on, seriously. do you think that doing some wii fit nonsense or some x-box stretches is going to make you a fit person?

if you don't like my $0.02 about fitness, then perhaps you should start another thread where you can talk about how awesome it is to win at super mario brothers and getting a great "virtual" workout instead of actually being fit.

7/1/2011 9:23:45 AM

I don't really see how it's any different from something like P90X.

In fact, at least the Kinect can do skeletal tracking, so that when you're push up position is terrible, it could actually tell you.

7/1/2011 9:35:41 AM

You're embodying the whole meathead stereotype almost perfectly. Most people are just trying to lose their bitch tits and back fat. Not trying to look like Dwayne Johnson.

7/1/2011 9:38:57 AM

General advice about lower body training:

I'm starting to get more serious about lower body training after being pretty neglectful in the past. I currently have 2 days a week I can dedicate to this and they break down as follows:

Squat Day
3,3,2,2,2,2 reps box squat
3x8 weighted lunges on each side
3x8 machine assisted leg extensions
3x8 machine assisted leg curl
3x8 machine assisted calf raises

Dead Lift Day
4x5 Traditional Deadlift
3x5 Hanging Clean
3x8 machine assisted leg extensions
3x8 machine assisted leg curl
3x8 machine assisted calf raises

A few questions:
- I use the machine work as a way to completely exhaust since I don't feel comfortable going to failure on the free weights. Is it alright to do them both days?
- Does it make since to do cleans after deadlifts? Do I even need to do the cleans?
- Any major shake ups you would recommend?


If anyone sees the tall chicken legged fellow doing deads and box squats at LFF Cary feel free to come say hey!

7/1/2011 9:47:58 AM

EA Sports Active 2 and I'm sure some other games can give you a good cardio workout. I owned it and you could customize your workouts to make it pretty demanding with plyometrics like movements. You won't be packing on muscle I bet but it could be a good motivator to workout for fatties and kids. While I agree it is not the most ideal way to get in shape it is better than nothing. Jesus

7/1/2011 9:52:02 AM