2012 FITNESS CHALLENGE

[mattsb84]

Re: 2012 FITNESS CHALLENGE

Apples/Bananas (aka fruit!), protein shake or walnuts/almonds/peanuts (all unsalted) usually get me through the day.

[Jonesy]

Re: 2012 FITNESS CHALLENGE

What Matt said.

I tend to avoid commercial fruit juices like apple juice because most of them are just like drinking a cup of sugar and not that different from drinking a coke when you look at the nutritional info.

[sbmnky]

Re: 2012 FITNESS CHALLENGE

Did front squats yesterday and posted a personal record (PR) of 225lbs. I think I could have gone up in weight, but we were getting ready for our WOD - next time.

This is easily becoming my favorite thread - it's awesome to read all the accomplishments and goals. Keep up the good work!

Our WOD consisted of the following:

5 rounds
15 split jerk (45lb dumbbells)
21 pull-ups

[Jonesy]

Re: 2012 FITNESS CHALLENGE

^^^ Nice lift! 225 on fronts is awesome! I find them so awkward and it either feels like I'm choking myself with the bar or I'm going to drop it if I go real heavy. No doubt they are an awesome mass builder for the quads etc.

Hoping to get back into some training tomorrow with some cardio and some boxing on the heavy bag.

If anyone wants to use a free online / phone tracking program for keeping tabs on cals and workouts etc I highly recommend www.myfitnesspal.com. The phone app is pretty handy and is totally free.

[NDAlum]

Re: 2012 FITNESS CHALLENGE

Anybody have any snacks they recommend for a lunch break? I am trying to save money, so want to bring in some things from home. I already bring in water, but find myself wanting somethign else, as well.

I'm thinking of getting a pack of apple juices and some snacks, decent snacks.

Banana chips and almonds/walnuts/cashews/pecans (raw variety)

Get the banana chips without the added sugar!

If you eat them together (nuts/banana chips) it is very tasty

[AUChase]

Re: 2012 FITNESS CHALLENGE

One of my good friends is joining up at my gym next month, but it would be nice if he was in there now. I would like someone to work out with every day, so I could max out on my bench sometime.

I rarely even bench, because it hurts my wrists.. I usually just bench dumbells, which seems to be tougher and takes more discipline.

[eF 5ive]

Re: 2012 FITNESS CHALLENGE

So I figured I'd post my workout I don't generally post unless it's pro basketball or 2k forum but here it is:

Monday (Chest/Back):
Flatbench: 15, 10, 8, 6, 4 (Strip the last two sets; 1RM then go down)
Incline: Same as flatbench.
DB Fly's: 12, 10, 8
Weighted Dips: 15, 12, 8
Pullovers: 3x15
40 Wide grip chins (Maxout no less than 10)
40 V bar pull ups (put v bar on chinup bar)
T-Bar: 15, 12, 10, 8
Bentover rows: 3x10

Tuesday (Shoulders/arms):
Barbell press: 15,10,8,8,6
Lateral Raises: 3x8
Bentover Lateral Raises: 3x10
Shrugs: 3x10
BB Curls: 15,12,8,6,4
Incline DB curls: 4x10
Bentover concentration curls: 3x10 (Super slow)
Pulldowns w/ rope: 4x10
Reverse straightbar extensions: 3x15
FB Skull crushers: Start at heaviest weight I can use for 10 then max down every 10 lbs

Weds:
Squats: 20,10,8,6,4
Hack Squats: 3x10
Front Squats: 3x10
Leg curls: 3x8
Standing curls: 20,15,12,10
Deadlifts: Varies

The rotation continues until saturday. I change up some of the smaller exercises or sometimes I'll super set, or even just lift heavy one day of the month. Sometimes it's light chest or shoulders for explosion.

Uh, sorry if it's confusing.

I lift by myself. I'm only 5'8"ish (generous) but 180 lbs.

cardio is 1-2 miles pre workout. And sometimes I just don't even go to the gym.

Protein shake the moment i wake up, 30min pre gym, right after gym and one right before bed. I eat a lot of fruit, greek yogurt, pb and j's, chicken, oatmeal, etc. hope this helps anyone. :\

edit: protein is myofusion. it's cheap, good ingredients. multivitamins, fish oil.

[Feared]

Re: 2012 FITNESS CHALLENGE

Dang eF seems like you've been at this for a while, I see you have a really intensive and intricate routine you're into.

How are you on energy going into your workouts, and lasting through them? Because I know if I tried to do your workout I'd probably collapse halfway through it... but I haven't really built up my endurance yet.

[eF 5ive]

Re: 2012 FITNESS CHALLENGE

Dang eF seems like you've been at this for a while, I see you have a really intensive and intricate routine you're into.

How are you on energy going into your workouts, and lasting through them? Because I know if I tried to do your workout I'd probably collapse halfway through it... but I haven't really built up my endurance yet.

I feel fine going into it. I eat a pretty big breakfast to keep me going. Just pretty much live on water which to me is probably the biggest key to working out. Making sure you're hydrated. By the time i'm done i am exhausted on some days. I know how my body feels so sometimes my workouts are lighter. Like usually on the last week of each month I go in and just take it really light. You don't want to over work yourself. I can post an easy workout to this one if you want. Just the basics. I forgot to mention abs but that's kind of just preference to gym goer how much they do and stuff.

[CWSapp757]

Re: 2012 FITNESS CHALLENGE

Ok guys... I just had oral surgery to remove a terribly infected tooth and rid myself of abcess. Apparently it was the source of some terrible headaches that I had constantly that was making it very difficult to work out. Middle of last year I was going to my neighborhood gym pretty often but that stopped and I have gained twenty pounds.

Bottom line, I'm out of shape and I just don't know where to start. Any suggestions?

[cubsfan203]

Re: 2012 FITNESS CHALLENGE

Weighed in at 180 for the first time since my junior year of high school the other day. Some of the weight I've put on will have to go (fat), but still it feels pretty good to top that for the first time in like 5 years. I'm still hoping to get closer to 190 by the end of April before cutting down for the summer.

[AUChase]

Re: 2012 FITNESS CHALLENGE

I stepped on the scales tonight and I weighed 231, which again, Is about 10 lbs more than I weighed, when I got back in the gym two months ago..

I'm chalking that up to most of the muscle I've put on..

[l3ulvl]

Re: 2012 FITNESS CHALLENGE

I stepped on the scales tonight and I weighed 231, which again, Is about 10 lbs more than I weighed, when I got back in the gym two months ago..

I'm chalking that up to most of the muscle I've put on..

Which is a good thing

[mattsb84]

Re: 2012 FITNESS CHALLENGE

I stepped on the scales tonight and I weighed 231, which again, Is about 10 lbs more than I weighed, when I got back in the gym two months ago..

I'm chalking that up to most of the muscle I've put on..

1.5-2lbs of muscle gain per month is not outside the realm of possibility. Meaning, your diet, training and rest are all immaculate and in line. Unless you have freakish genetics (or outside influences), 10lbs (even 5lbs) of muscle gain in 2 months is not likely.

I would guess you put some muscle on, but the majority of the weight gain is water weight/fat.

[AUChase]

Re: 2012 FITNESS CHALLENGE

1.5-2lbs of muscle gain per month is not outside the realm of possibility. Meaning, your diet, training and rest are all immaculate and in line. Unless you have freakish genetics (or outside influences), 10lbs (even 5lbs) of muscle gain in 2 months is not likely.

I would guess you put some muscle on, but the majority of the weight gain is water weight/fat.

It's not as cut and dry as that, really..

I'm well aware that genetics, testosterone, diet, etc.. effect it..

It still varies from person to person. If I weighed 221 two months ago, you would also say some of that is water weight also. So, I weighed in this morning on an empty stomach and weighed 229.. not that much difference in yesterday evening..

edit: I'm not saying all of it's muscle, even in my original post I said "most of it". I got checked a few days ago and my body fat % has actually dropped from what it was just over a month ago.