2012 FITNESS CHALLENGE

[jb12780]

Thanks. But due to a screw up by the UFA and/or GHI, I havent been medically covered since Dec.2010. I cant even get an appt. with an orthopedist. So the healing process hasn't even started!

Im thinking chest/tris/legs and shoulders/bis/abs when I do get out of this damn sling.


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[AUChase]

Re: 2012 FITNESS CHALLENGE

Day: Again, I lost count a few weeks ago

Did some pretty decent cardio on the tredmill and worked my legs and continued to work chest.

I've been learning a few things from some seasoned gym rats. I know my way around a gym and I never get caught up in what everyone is doing, but I'll listen to the Doctor and some other dudes in the gym.

[Jonesy]

Re: 2012 FITNESS CHALLENGE

Thanks. But due to a screw up by the UFA and/or GHI, I havent been medically covered since Dec.2010. I cant even get an appt. with an orthopedist. So the healing process hasn't even started!

Im thinking chest/tris/legs and shoulders/bis/abs when I do get out of this damn sling.


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Just take it slow mate. Don't wanna rush back into it and do even more damage.

I did shoulders and abs this morning now it's a day off tomorrow.

Embarrasing story time: A few days ago I went down to the beach with my wife and daughter for a swim. After the swim I was feeling energetic so I got my wife to watch my daughter while I went for a 5k run along the beach. Salt water + wet shorts + running has done some serious damage to the inside of my thighs, feels like someone has used a cheese grater on the insides of my legs. Not smart.

[Jonesy]

Re: 2012 FITNESS CHALLENGE

Reading an interesting book at the moment called 'The Samurai Diet'. It's a $6 ebook and worth the price imo.



Nothing really all that new but it does a great job of explaining why many of the common 'health foods' aren't all that great for you and how many companies are disguising poor quality products by adding a few 'whole grains' which are actually heavily processed etc. Definitely no quick fix fad type diet and more a sensible long term sustainable eating plan for good health and lower bodyfat.

[sbmnky]

Re: 2012 FITNESS CHALLENGE

This is a great thread.<o></o>

I haven’t read any Crossfit goals in here, which surprises me because “boxes” keep popping up all over the place. For guys looking to cut on body fat % and get back to functional fitness, I would highly recommend a Crossfit gym – it will transform you life (body, mind, diet, outlook, etc). As a very brief overview Crossfit incorporates body weight movements (pushups, handstand pushups, etc) with Olympic lifts (deadlift, clean, jerk, squats, etc) and other weight exercises (barbells, kettlebells, etc) in a variety of WODs (workout of the day). Some of the WOD are movements for a specific round total and sometimes they are designed for as many rounds as possible (AMRAP) in a set time period. These are the best workouts I’ve ever done. At first I was extremely intimidated, but over the past 6 months I’ve become proficient in many of the movements and my body has never looked better.

I’m a tiny guy: 5’7” 155lbs, but I did a deadlift of 315lbs the other day and probably could have gone heavier. My goal for the first quarter 2012 is to get my weight up to 160lb with my body fat <10% and learn good form on an overhead squat. I have no idea what my body fat is at now, but I have to assume I’m close to 10% already.

Also, for guys looking for nutritional advice, take a look at the Paleo diet. It’s a great way to eat and doesn’t have to “followed to a tee” to see results and feel better. It’s really more of a guideline and I’d guess the longer you are eating Paleo the more “strict” you’ll follow it.<o></o>
Here’s our workout for today – in honor of one of the coach’s 42^nd birthday:<o></o>

42 of each exercise:<o></o>
Cal Row (row for calories)<o></o>
Medicine Ball Burpees<o></o>
Kettlebell swings<o></o>
Ring Rows<o></o>
Box Jump (24”)<o></o>
Double Unders (double jump rope)
Dumbbell Squat Clean Thrusters<o></o>
Supermans<o></o>
<o></o>
This WOD is definitely on the longer size of our workouts. Usually they last between 10 and 20 minutes. This one will probably take in excess of 30 minutes.<o></o><o>
</o>

[Jonesy]

Re: 2012 FITNESS CHALLENGE

I've heard good things about Crossfit but have never done one of the workouts myself. Looks like lots of 'functional' type training and would be a real *** kicker by the looks of that workout.

The more i look into nutrition / research etc the more I am liking the Paleo way of thinking. I'm not saying I'm going to turn into one of those full on people who only eat organic stuff etc but I definitely think the idea of basing the majority of your diet on natural foods like lean meats, fruit and vegetables is really the best way to go. Refined sugar's, fats and carbs are why the world is getting fatter and less healthy in general (well that and the continuing trend towards people being generally less active in their day to day lives). I would never go full paleo and cut out things like dairy totally but there definitely some merit to it imo.

[AUChase]

Re: 2012 FITNESS CHALLENGE

I may skip the gym today, for the first time this week.

In the past two weeks, I've only missed two days and both were a Saturday.

[Chaos81]

Re: 2012 FITNESS CHALLENGE

I haven’t read any Crossfit goals in here, which surprises me because “boxes” keep popping up all over the place.

I've done some of the WODs in the past when messing around with friends, but nothing serious. I wouldn't mind trying it seriously some time, and I've read we have a good one here in KC (Run by Michael Rutherford AKA Coach Rut), but there's no way I can afford their prices at the moment. Just have to stick to work at home or at a friends.

[sbmnky]

Re: 2012 FITNESS CHALLENGE

I've done some of the WODs in the past when messing around with friends, but nothing serious. I wouldn't mind trying it seriously some time, and I've read we have a good one here in KC (Run by Michael Rutherford AKA Coach Rut), but there's no way I can afford their prices at the moment. Just have to stick to work at home or at a friends.

Checkout crossfit.com for good workouts - lots of body weight stuff that you can do at home. Look up Girl WODs (named after the "girls" of crossfit) and Hero WODs (named after fallen servicemen).

I don't mind the price because I don't have to think about my workout on a daily basis (what are my splits going to be) and each class has a coach so it's almost like private training.

[sbmnky]

Re: 2012 FITNESS CHALLENGE

I've heard good things about Crossfit but have never done one of the workouts myself. Looks like lots of 'functional' type training and would be a real *** kicker by the looks of that workout.

The more i look into nutrition / research etc the more I am liking the Paleo way of thinking. I'm not saying I'm going to turn into one of those full on people who only eat organic stuff etc but I definitely think the idea of basing the majority of your diet on natural foods like lean meats, fruit and vegetables is really the best way to go. Refined sugar's, fats and carbs are why the world is getting fatter and less healthy in general (well that and the continuing trend towards people being generally less active in their day to day lives). I would never go full paleo and cut out things like dairy totally but there definitely some merit to it imo.

I've really enjoyed it and there are ton of good sites out there with good recipes. I really believe the longer you are on Paleo, the more you'll follow it. You'll notice immediately if you put a food into your body that you don't normally - and you won't like the way you feel.

[TarHeelMan]

Re: 2012 FITNESS CHALLENGE

I'm ashamed to say that I haven't worked out yet. I have such a hard time getting up in the morning. I'm going to try going to sleep at 10pm. When I fall asleep at midnight or later, it's a wrap for me as far as getting up at 5 or 6.

I have that problem too. I would try to go to sleep earlier, but my I'd be laying there, and my body would just be like . Then I'd just be laying there till like 11:30 until I could fall asleep. I've just chalked it up to the fact that short of developing a Benadryl addiction, I can't fall asleep that early. So I just go at 10:30 at night. Which is perfect cause I have the whole gym to myself.

[iAM-IncReDiBLe-]

Worked out back an bicep yesterday

Cardio
20 mins

Underhand Cable Pulldown
1 warm up set of 8-10 reps
3 sets of 8-10 reps

Bent Over BB Row
1 warm up set of 8-10 reps
3 sets of 8-10 reps

Back Extensions
1 warm up set of 10-12 reps
2 sets of 10-12 reps

Straight Arm Pulldown
7 sets of 12-15 reps

Concentration Curl
2 warm up sets of 12-15 reps per arm
3 sets of 12-15 reps per arm

Alternating DB Curls
3 sets of 12-15 reps per arm

Cable Curls
3 sets of 15-20 reps per arm

Cardio
20 mins

Today is short. Just shoulders an calves.

[Zer0xray]

Re: 2012 FITNESS CHALLENGE

Just to piggyback...

I don't really even track my cals anymore to a tee...
It's just that I eat the same thing practically every day.

Breakfast
Corn Flakes w/non fat milk

Lunch
Either lean ham on wheat(plain)
or Tuna w/low fat mayo on wheat(no extra mayo)

Dinner
assorted meals all about the same cal count(from when I was REALLY dieting and counting cals left and right)

I might have a handful of almonds/peanuts/cashews(no salt) during the day sometime.

I drink only water

I take no supplements other than a multi-vitamin and a vitamin C every day
No supps....no bars...no shakes....

.....oh and no roids.

M.K.
Knight165

one thing i'd change in your diet is milk. its really not that healthy for you. all types of cow milk they add an unbelievable amount of sugar in, 12g of it. so to ingest all that sugar early in the day is not really a great start to the day.

[ElroyJetson]

Re: 2012 FITNESS CHALLENGE

Started working out Wednesday, and man it feels good to be sore again.

[TarHeelMan]

Re: 2012 FITNESS CHALLENGE

one thing i'd change in your diet is milk. its really not that healthy for you. all types of cow milk they add an unbelievable amount of sugar in, 12g of it. so to ingest all that sugar early in the day is not really a great start to the day.

He could always use unsweetened almond milk. I primarily use it for my protein shakes, and on occasion I've used it with my chocolate or banana nut cheerios. I'm not the type that puts a lot of milk in my cereal, just enough to get it wet. I find there to be no taste difference or anything using almond milk.