2012 FITNESS CHALLENGE

[Feared]

Re: 2012 FITNESS CHALLENGE

Yeah seems like they have a lot of variety of flavors. I've heard that the Strawberry Milkshake is the best tasting strawberry flavored protein of any company... and Banana, Peanut Butter-Chocolate, Chocolate-Mint, and Cookies and Cream all sound enticing as well.

This Mochaccino flavor is pretty tight as well, tastes like one of those mini Starbucks iced latte type deals, but not as sweet.

[Kearnzo]

Re: 2012 FITNESS CHALLENGE

So i've been meaning to post my workout. No time like the present. Changed it around today so that I hit chest and tri's on the same day, but otherwise, it's the same program i've been doing for 3 weeks now. Each circuit repeated 3 times as a superset with little to no rest between each exercise, and then 1-2 minutes of rest between circuits. All exercises are with dumbbells.

Monday - Chest/Tri's/Abs

Circuit 1
Bench Press (12,10,8)
Skullcrushers (12,10,8)
Reverse Crunch (20,20,20)

Circuit 2
Incline Press (12,10,8)
Overhead Tricep Press (12,10,8)
Decline Crunch (20,20,20)

Circuit 3
Dumbbell Flies (12,10,8)
Dips (10,10,10) *or max, i'm usually close to burned out by now
Dumbbell Kickbacks (12,10,8)

Wednesday - Back/Bi's/Legs

Circuit 1
Dumbbell Rows (12,10,8)
Alt. Curls (12,10,8)
Squats (15,15,15)

Circuit 2
Reverse Dumbbell Fly (12,10,8)
Alt. Hammer Curl (12,10,8)
Lunges (20,20,20)

Circuit 3
Bent Over Row (12,10,8)
Incline Curls (12,10,8)
Deadlifts (12,12,12)

Friday - Shoulders/Legs

Circuit 1
Military Press (12,10,8)
Sumo Squat (15,15,15)
Calve Raise (20,20,20)

Circuit 2
Side Lat Raise (12,10,8)
Reverse Lunge (20,20,20)
Shrugs (20,20,20)

Circuit 3
Front Shoulder Raise (12,10,8)
Single Leg Calve Raises (20,20,20)
Abs (20,20,20)



So that's it. I think I have everything right. I kind of edited it on the fly as I typed it, since I just changed my routine to chest/tri's together, and back/bi's together. I've definitely gotten stronger in the 3 weeks, although visually, i've still got a bit of flub to get through before muscle starts to pop. My chest has started to flatten out a bit though, and my legs are already feeling great. I've been taking time to heal my legs since blowing my knees out doing Insanity, so thankfully, so far so good. Any tips or recommendations are appreciated.

As far as pre workout goes, I take a scoop of whey (26g protein) with a cup or so of skim milk 30 minutes pre-workout, and then a 1 1/2 scoops of Jack3d 20 minutes prior to workout. Post workout, another scoop of whey in skim milk again, then about an hour later, either a canned chicken or tuna sandwich (25g or so of protein). If I could stomach the whey with just water, I'd do that, but it tastes so much better with skim milk. I think i'm going to try and go like a 1/2 cup of skim milk with some water and whey instead of all skim milk.

[Jonesy]

Re: 2012 FITNESS CHALLENGE

Looks good, I like the Chest / Tri and Back / Bi combo and that's what I do myself. Any reason why you are doing legs both on Wed and Fri? Nothing really 'wrong' with it but I'd probably just do a shoulders / legs day on friday and have longer to recover especially if you are getting over the destruction that insanity can cause on the legs. An awesome dumbbell move that hits both is the dumbbell squat to OH press, really gets the heart rate up!!!

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I had to fly out to a work meeting at 5.55am yesterday and I was scheduled to do chest / tri's so rather than just miss the workout I got up at 3am to get it done. Took a while to get going (my pre-workout supp helped) but I still had a killer session before showering and eating and heading off to the airport, no excuses. Was asleep by 9pm that night though and out like a light.

I've never even tried creatine, I wonder if it's worth taking while I'm still trying to cut this last bit of fat? Anyone have any experience with it?

[Kearnzo]

Re: 2012 FITNESS CHALLENGE

Legs twice just to try to build the strength back up in them. I haven't had issues with my knees yet, and from what i've read, legs can be hit more than once in a week. But like anything else fitness related on the internet, that may be wrong .

Also, only having dumbbells that go up to 52.5 pounds each doesn't give me much weight to work with doing squats or other related movements. I figure since they aren't getting punished so much during each workout, they're probably recovering a lot faster.

[Jonesy]

Re: 2012 FITNESS CHALLENGE

Yeah fair enough. I actually did squats 2 or 3 times per week a while back while doing a powerlifting 'big 3' progression model. I found it brutal but it can definitely be done.

52lbs is PLENTY if you are doing deep lunges and atg squats as well. Might just have to up the reps but there have been many people with amazing leg development who used higher rep (15-20 or even higher) rep schemes so it still works.

I personally have found when it comes to things like squats I get better results from less weight, good deep form and higher reps much moreso than I have with lower rep 'heavy' work but we are all different.

[AUChase]

Re: 2012 FITNESS CHALLENGE

I've taken a different approach, this week.

It's easier to cope with, considering I'm weaning myself off of the pre-workout supplements. I may take something occasionally, but nowhere near as often.


I worked chest, abs, forearms, and legs.

I worked triceps lastnight with some light cardio, abs, and forearms.

I was doing the chest/tris and back/bis , but I'm going to try something different...

I'm about to start working out with a couple friends from work. One of them is only about 150 lbs, but can bench close to 260. He's ridiculously strong for his weight..

The other is also in good shape, so I'm looking forward to working out with some guys who are stronger than me and can help push me.

It was their idea, so I'm going to take them up on it.

[bh446066]

Re: 2012 FITNESS CHALLENGE

The girl and I started the Paleo lifestyle today

BH give me some good recipes!

Tonight we are making chocolate chili lol

I like to check this site about once a week for some new ideas:

http://www.stephfood.blogspot.com/

To be fair, going to this diet is definitely more expensive. Your grocery bill will go up. I recommend buying in bulk when you can (frozen bags of fish/chicken, big sacks of nuts/seeds/jerky). Produce and meat, unfortunately, are costly.

FYI-

Just checked my crossfit box's web site for today's wod:

5 sets of 5 thrusters (front squat into overhead push press)

3 round circuit (no rest) of:

-500m row (machine)
-10 burpee to box jumps (30")
-20 wall ball shots (20 lb med ball)

[bh446066]

Re: 2012 FITNESS CHALLENGE

If you guys are up for a challenge....try the wod we did yesterday, simply called "Barbara":

5 rounds (rest as needed) of:

-20 pullups (lock elbows out on the down swing)
-30 push ups (take hands quickly off ground before you push back up)
-40 situps (touch ground behind your head and up to touching ankles)
-50 air squats (knees below 90 degrees)

My time was 18:50.....I know you guys can beat me, you're young and full of all that youthful energy

[stlstudios189]

Re: 2012 FITNESS CHALLENGE

I started the year at 274 pounds and was starting to feel down about myself. I work some crazy hours and have 3 kids so getting to the gym has been tough (2 days a week anymore) but, I gained 16 pounds in the past year. started weight watchers for men and try to work out more at home and I have lost 5 pounds so far. I am hoping to get back into the 230-235 range when I got married and had some abs

[NDAlum]

Re: 2012 FITNESS CHALLENGE

Let us know if you are able to buck the trend.

A 2011 ranking by US News & World Report, involving a panel of 22 experts, ranked the Paleo diet lowest of the 20 diets evaluated based on factors including health, weight-loss and ease of following.<SUP class=reference id=cite_ref-usn_23-0>[24]</SUP> These results were repeated in the 2012 survey, where the diet placed 24<SUP>th</SUP> out of 24, stating that their experts "took issue with the diet on every measure".<SUP class=reference id=cite_ref-usn2012_24-0>[25</SUP>
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To be frank I really don't give a **** about what these people say.

[Chaos81]

Re: 2012 FITNESS CHALLENGE

I quit worrying so much about my calories.

I burn a lot off, when working out every day.

I pay attention mostly to Sugar, Carbs, and Protein..

Yeah, but as you said earlier in this thread you aren't all that concerned about your weight. Big difference between that and someone who is trying to lose 30, 50, or 100 pounds.

[bh446066]

Re: 2012 FITNESS CHALLENGE

Just to give you guys some real numbers, I started doing my modified paleo diet about mid February last year, so it's been almost a full year. I've only been primarily CrossFit since about November (I'm exactly 6' tall, FYI):

Start weight - 212
Present - 180ish (I fluctuate between 178-184, mostly b/c I see crazy changes if I stray even for a couple of days).

[mattsb84]

Re: 2012 FITNESS CHALLENGE

Just to give you guys some real numbers, I started doing my modified paleo diet about mid February last year, so it's been almost a full year. I've only been primarily CrossFit since about November (I'm exactly 6' tall, FYI):

Start weight - 212
Present - 180ish (I fluctuate between 178-184, mostly b/c I see crazy changes if I stray even for a couple of days).

Normal variance in weight change. I'd be more interested to know what your starting bf% is from when you started to now.

[bh446066]

Re: 2012 FITNESS CHALLENGE

IIRC, my starting body fat was between 15-16%. Now it fluctuates between 6-8%.

[Zer0xray]

Re: 2012 FITNESS CHALLENGE

Just to give you guys some real numbers, I started doing my modified paleo diet about mid February last year, so it's been almost a full year. I've only been primarily CrossFit since about November (I'm exactly 6' tall, FYI):

Start weight - 212
Present - 180ish (I fluctuate between 178-184, mostly b/c I see crazy changes if I stray even for a couple of days).

what do you do for lunch on this diet? that's my main issue with the one i'm on now. still confined to the sandwich although my bread is only 5 carbs for 2 slices.