2012 FITNESS CHALLENGE

[RockinDaMike]

I tweaked my hamstring last night so I'm gonna take a break for a week. Been going straight 5 months working out 6 days a week and my body is yelling at me now. I admit, I got addicted to working out.

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[jb12780]

Re: 2012 FITNESS CHALLENGE

I need a routine. I'm 5'11'', 165. Something that hits the entire body, with about 2 days of cardio mixed in because I play rugby and cover 4-5 miles over an entire match.

[RockinDaMike]

Sucks getting hurt right before an event. I stayed off my hurt hamstring as much as I could and it feels good now but not sure how many days I should give it before I start anything again.

I been itching to workout all day today but I'm gonna rest all day tomorrow and run 2 miles on Saturday and do some yoga. It really only hurts when I do hamstring stretches so I'm thinking I'm good but take it easy when I workout Saturday.

Anyone have experience with a hurt hamstring?

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[mattlanta]

Re: 2012 FITNESS CHALLENGE

Here's the workout I've been using...

Day 1: Legs
Squats: 3 x (8, 6, 5)
Leg Press: 4 x (12, 10, 8, 5)
Hamstring Machine: 4 x (12, 10, 8, 5)
Calf Machine: 4 x (15, 12, 10,
Weighted Sit-ups: 4 x 15 or Side Crunches: 4 x 30

Day 2: Chest & Triceps
BP: 4 x (12, 10, 8, 5)
Incline DB Press: 4 x (12, 10, 8, 5)
Cable Fly: 4 x 12
Close-grip BP: 4 x (12, 10, 8, 5)
DB Tri Extensions: 4 x (12, 10, 8, 5)
BB Tri Extensions: 4 x (12, 10, 8, 5)

Day 3: Shoulders & Biceps
BB Shoulder Press: 4 x (12, 10, 8, 5)
Arnold Press: 4 x (12, 10, 8, 5)
BB Shrugs: 4 x (12, 10, 8, 6) or DB Front & Side Raises 4 x 12
BB Curls: 4 x (12, 10, 8, 5)
Incline DB Curls: 4 x (12, 10, 8, 5)
DB Hammer Curls: 4 x (12, 10, 8, 5)

Day 4: Back
BB Rows: 4 x (12, 10, 8, 5)
DB Rows: 5 x (15, 12, 10, 8, 5)
Deadlifts: 3 x (8, 6, 5)
Back Machine (2): 4 x (12, 10, 8, 5)
Weighted Sit-ups: 4 x 15 or Side Crunches: 4 x 30

And then on off days, I do cardio... Obviously making sure I get at least one rest day during the week depending on how my body feels.

[payton425]

A lot of volumn matt

[mattlanta]

Re: 2012 FITNESS CHALLENGE

A lot of volumn matt

Too much you think?

[RockinDaMike]

Re: 2012 FITNESS CHALLENGE

Too much you think?

NO way, its a good workout matt. If I were to do it though I would put legs on your 2nd or 3rd day so you can give your arms a break since you have 3 days of arms in a row.

[mattlanta]

Re: 2012 FITNESS CHALLENGE

NO way, its a good workout matt. If I were to do it though I would put legs on your 2nd or 3rd day so you can give your arms a break since you have 3 days of arms in a row.

Well this is a 4-day split over the whole week so I'll probably have a rest day between day 2 and 3. Sorry for the confusion!

[Feared]

Re: 2012 FITNESS CHALLENGE

I'm on a Similar routine, I don't always do it in that order but I try to hit up each major group atleast once a week, and I do 4 out 7 days a week.

Alternate between Chest and Biceps or Triceps, Shoulders another day, Legs and Back separate days.

[8]

Re: 2012 FITNESS CHALLENGE

How's everybody doing diet wise during the holidays so far? I've had a couple more cheat meals then usual in the past week or two but I continue to slowly drop fat. In about 2 months I've lost 15 lbs. I think the key for me this Holiday season is going to be making sure I continue to stay away from soda. It seems like as long as I don't drink soda and don't gorge myself I lose weight somewhat steadily.

[Feared]

Re: 2012 FITNESS CHALLENGE

Actually doing alright, still having 1-2 cheat meals a month. That is usually when my family goes out to an Italian Restaurant. Been staying away from Soda, my one vice is that every now and then I go and pick up an Energy drink, like a Monster, Amp, Rockstar which are quite similar in profile to Soda just have some added B Vitamins.

I'm fine though as I'm working a lot, and working hard in the Gym just going to try a little better to stay away from the Energy Drinks.

[RockinDaMike]

Re: 2012 FITNESS CHALLENGE

How's everybody doing diet wise during the holidays so far? I've had a couple more cheat meals then usual in the past week or two but I continue to slowly drop fat. In about 2 months I've lost 15 lbs. I think the key for me this Holiday season is going to be making sure I continue to stay away from soda. It seems like as long as I don't drink soda and don't gorge myself I lose weight somewhat steadily.

I been staying strong, except thanksgiving i did eat a bunch of pie. Last Friday though, got depressed with the news and ate a bunch of cookies so that wasn't good. I did work it off though.

I'm under 220 now and started at 285 in May. Wanted to be under 210 before end of the year so I'll fall short but I think I made overall really good progress this year. Will post pics on the 30th, still got 11 days to work hard.

[Feared]

Re: 2012 FITNESS CHALLENGE

Yeah it's almost time to say Goodbye to this thread. With that said how did everyone do on their Fitness Goals for 2012?

Myself I've came a long way, In 2011 I only weighed a little above 120, I was very weak and ate the worst foods imaginable. Changed my lifestyle at the the end of last year. Started eating healthy, gave up Soda and fast food, and began Working out. I'm up to 144 lbs, I wanted to break 150 so I mean I came close and I'm a low Body fat % so it's hard to gain that much lean muscle in a year.

I think for 2013, you can either go Big... or you can go Huge. I'm going to try and shatter the 150 lb mark, and continue to try and gain lean mass and make gigantic strength improvements.

[AUChase]

Re: 2012 FITNESS CHALLENGE

I had a really up and down year, muscle wise.

I did learn some useful stuff about muscle memory. I've been back in the gym for a month or so and It didn't take me long at all to get the definition back in my triceps and biceps. I joined a different gym, today. I needed a change and I really like the atmosphere there a lot + they offer a lot more things. It's much more modern than my other gym (contract expires at the end of the month).

I hit the gym earlier this evening and I'm having to fight myself from going back tonight and doing some cardio.. lol.

I need to just rest and wait for tomorrow.

[Feared]

Re: 2012 FITNESS CHALLENGE

Biggest thing I found is staying consistent, some weeks you're really motivated, have a fortunate schedule and just blast through your workouts. While other weeks, you're tired, being dragged down by work, other activities, and might fall off the diet and have some questionable foods.

My challenge to myself for next year is to reduce the amount of those "lazy" weeks.