2012 FITNESS CHALLENGE

[mattsb84]

Re: 2012 FITNESS CHALLENGE

I understand, it's a committment. Once you gather some momentum and get it going consistently for a month or so....dude, the weight and fat just start peeling off, you can't stop it.

Find someone to do it with you...much easier and enjoyable to do it that way

Can you give a run down of what you're typical daily/weekly meals look like? A few people have recommended this diet, but a few of the foods on the don't eat list are a bummer. It is intriguing to me though.

[bh446066]

Re: 2012 FITNESS CHALLENGE

I'll give an example of yesterday and today:

Breakfast: I eat the same thing everyday, kinda boring, but I eat a bowl of Post "Great Grains" cereal with the pecans, and fruit out of a big as# fruit salad bowl I mix on Sundays (your preference, but I use watermelon, grapes, canteloupe, mandarine oranges, blueberries, blackberries, and strawberries).

Snacks (mid morning/mid afternoon): like I mentioned before, bananas, almonds (unsalted), beef jerky, and hard boiled eggs.

Lunch: Yesterday I had some leftovers (chicken breast and black-eyed peas), a carrot, and some apple sauce (unsweetened). Today I ate out at my office complex's cafe (grilled salmon, brocolli, tomatoes, and some more fruit).

Dinner: Yesterday was bbq chicken, steamed brocolli/squash/spinach. Tonight will be some pork chops/salad/quinoa.

If I want a junky snack I buy a big box of those blue bell sugar free bullet popsicles or some of the transfat-free (no butter) popcorn. If you like chips like cheetos, I recommend "Pirate Booty". Very lowfat/gluten free substitute and it tastes awesome. That's always been my vice....the salty snacks.

[Chaos81]

Re: 2012 FITNESS CHALLENGE



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[bh446066]

Re: 2012 FITNESS CHALLENGE

<iframe width="560" height="315" src="http://www.youtube.com/embed/WDBP_xdzyxI" frameborder="0" allowfullscreen></iframe>

Holy lord......my right butt cheek is cramping up just watching that!!!!

[Feared]

Re: 2012 FITNESS CHALLENGE

Dude got a little too ambitious with the weight there, next time lower the plate sizes buddy.

Kind of funny, but yet disheartening when you see people like that at the gym with terrible form, and way too much weight for what they can handle. Makes you want to go over there and be like hey man you need some help? but you know they'll just get ticked off at you and go "No, I got this!".

[WTF]

Re: 2012 FITNESS CHALLENGE

I thought he was doing some sort of variation of the bench, working one side at a time. I had never seen it, but it looked like he was trying to do that

Pitiful.

[Jonesy]

Re: 2012 FITNESS CHALLENGE

at that vid. Probably just wrote down 190lb (or whatever it was) x 2 in his workout journal too and told his wife how he hit a new personal best in the bench today when he got home.

Amazing progress Bh!! Truly inspiring stuff.

I think a modified paleo is the way to go for sure. I'm never going to be one of those full on 'never eat something a cave man wouldn't have eaten' type dudes but the core principles (lots of meat, vege, fruit, no sugar and processed crap etc) are solid. My only question really was the breakfast because while I love eggs I don't know if I want to eat it every single morning so that's interesting to see you still have a wholegrain cereal and have had that kind of results. Do you drink booze at all?

[AUChase]

Re: 2012 FITNESS CHALLENGE

Today was Chest, Tris, Abs, and Forearms..

I'm struggling to find some really good ideas for working out my triceps. Does anyone have any suggestions ?

[Kearnzo]

Re: 2012 FITNESS CHALLENGE

Today was Chest, Tris, Abs, and Forearms..

I'm struggling to find some really good ideas for working out my triceps. Does anyone have any suggestions ?

Dips, dips, dips.

But seriously, I had tri's today as well. Had 3 sets each of skull crushers, overhead tricep press, and dips. Definitely felt the burn.

My issue with tri's is half the time, I feel like my shoulders are taking the majority of the load. You really gotta concentrate on the tri's to hit them properly. Especially with dips. I have a tendency to lean too far forward, and the majority of the strain is on the shoulders. I really gotta make sure I keep my upper body in tight to my arms, and drop straight down to put the strain on my triceps.

[AUChase]

Re: 2012 FITNESS CHALLENGE

Dips, dips, dips.

But seriously, I had tri's today as well. Had 3 sets each of skull crushers, overhead tricep press, and dips. Definitely felt the burn.

My issue with tri's is half the time, I feel like my shoulders are taking the majority of the load. You really gotta concentrate on the tri's to hit them properly. Especially with dips. I have a tendency to lean too far forward, and the majority of the strain is on the shoulders. I really gotta make sure I keep my upper body in tight to my arms, and drop straight down to put the strain on my triceps.

I think that's part of my problem.

I need to consider lowering my weight a little, next time I work tries, to ensure that I'm keeping the right form.

[Kearnzo]

Re: 2012 FITNESS CHALLENGE

I think that's part of my problem.

I need to consider lowering my weight a little, next time I work tries, to ensure that I'm keeping the right form.

Definitely. Dips are the best, because just bodyweight with your legs up on something gives a hell of a burn (and hits all tricep heads). For overhead press, I go slightly less weight than I should with more reps, just so my form is correct.

[Feared]

Re: 2012 FITNESS CHALLENGE

I posted a Home Tricep workout a little while back.

I do:
- Overhead Tricep Dumbbell Extensions (Skullcrushers)
- Weighted Bench Dips (put a 25-35 lb plate on my lap and dip on a bench)
- Close Grip Bench Press
- Triangle Push-Ups (hands in tight forming a triangle shape to work more tri)
- Divebomber Push-Ups (from the AthleanX video I posted)
- Overhead Tricep Extensions (with resistance band/tubing)
- Laying Dumbell Kickbacks (lay belly first on a bench or big exercise ball and bring the dumbbells in reverse and try to hold them up backwards)

Obviously not all of them at once, unless you're going for an insane tricep workout. I usually stick with about 4 of those to mix it up 3-4 sets.

[WTF]

Re: 2012 FITNESS CHALLENGE

Yep, was just going to hit on Kickbacks. Best tricep exercise bar none. Skull crushers, dips... but kickbacks are in my opinion, the best exercise to target and isolate your tri's.

[Kearnzo]

Re: 2012 FITNESS CHALLENGE

My issue with kickbacks is having to use such little weight to get proper form. I know I should stick with them and continue to gradually up the weight.

[Jonesy]

Re: 2012 FITNESS CHALLENGE

I've only recently added CGBP to my tri workouts and have been loving it. Really helps improve your regular bench press as well.

I have a love hate relationships with dips. They are a killer exercise for both tri's and chest but find they really destroy my shoulders (i've got a history of shoulder injuries from my younger football days so that is probably part of it).