2012 FITNESS CHALLENGE

[Kearnzo]

Re: 2012 FITNESS CHALLENGE

Read the book Convict Conditioning over the past weekend, and it's inspired me to give it a real shot. It's a guy that was in prison for over 20 years, and developed a bodyweight only progression for pushups, pull ups, squats, hanging leg raises, bridges, and handstand pushups. It's basically a months long progression toward doing the most difficult variation of all of these exercises. For example, one armed pushups, one armed pull ups, one arm handstand pushups, pistol squats, etc. It's a very well thought out progression from the simplest variation of each exercise to the most difficult.

I recommend you guys give it a read. I was getting some nagging injuries lifting weights, and from everything I've ever done and read, bodyweight exercises can build serious strength and muscle, along with strengthening the joints and getting rid of nagging injuries.

[AUChase]

Re: 2012 FITNESS CHALLENGE

I'm not one to judge, because I know I talk about changing my routine, but some of you guys do so much different stuff..

[bh446066]

Re: 2012 FITNESS CHALLENGE

I'm not one to judge, because I know I talk about changing my routine, but some of you guys do so much different stuff..

Constantly varying your workouts is the key to change. I try stuff people post ALL the time. Some I like, some not so much, but I like new stuff. Routine is unproductive and boring as all get out. Been there...burned the T-Shirt.

[Kearnzo]

Re: 2012 FITNESS CHALLENGE

The change in workouts I made was more a matter of health. I was getting good results with weights, but I just kept tweaking small injuries. I missed a few workouts in a row thanks to my shoulder. I figure that working up my overall body strength with bodyweight exercises will help with the nagging injuries, then once I have a much stronger base, I can hit the weights again down the road.

[duffman]

Re: 2012 FITNESS CHALLENGE

So i'm looking to get back into a workout regimen after life got in the way over the past few months (sold my house and bought another one 5 states away) and found this online:

Monday (chest/back):
Flat dumbell bench 4 sets 10 reps
Incline dumbell bench 4x10
Flat dumbell flys 3x10
Pullups 3x10
Bent over barbell row 4x10
One arm dumbell row 4x10

Wednesday (legs):

Some form of dumbell squats
Dumbell lunges
Deadlifts
Standing calf raises

Friday (shoulders/arms):

Military press 4x10
Dumbell lateral raise 4x12
Bent over reverse dumbell flys 4x12
Dumbell curls 5x10
French press 5x10 (behind head barbell raise to work triceps)

Cardio on non-lifting days and ab workouts either after cardio or lifting.

Just wanted to get some feedback and see if there's anything that's blatantly wrong with this plan? My legs are really, really weak since i've never really done anything to work them out. Also, my right knee gives me problems at times so i really can't go too crazy with leg workouts at least to start.

Kearnzo, how did the wavemaster standing bag work out for you? I finally have room for a standing bag and would love to use a bag for cardio instead of running all the time.

[Rules]

Re: 2012 FITNESS CHALLENGE

Injured my lower back while playing soccer yesterday. Stepped into a divot while crossing the ball and immediately felt shooting pain which most likely is strained. Feeling it all the way down to the back of my left leg. Going to take it easy this week.

[cjonesfan921]

Down to 190.4 and feeling great.

Sent from my HTC Sensation 4G using Tapatalk

[bh446066]

Re: 2012 FITNESS CHALLENGE

So, I'm not sure how many of you are following, if any, the CrossFit Open competition. It's a series of workouts that ultimately lead to the games (I have no delusions, trust me). Typically, during workouts we have some kind of death metal or hardcore something-or-other playing over the loud speakers to help up the intensity.

Anyway...I'm doing the week 3 workout, trying to post a decent score, and all I can hear blaring in the background over and over is this.....GREAT workout music (need to go about 30 seconds in):

http://www.youtube.com/watch?v=cQ3V704WoF0&feature=related

Love my daughter....

[NDAlum]

Re: 2012 FITNESS CHALLENGE

I hope you're freaking kidding me with that music!

[legacyme3]

Re: 2012 FITNESS CHALLENGE

I need to get back into racing shape. I've really let myself go since I dropped out of college.

I need to get my resting heart rate back down, and I need to be able to get back to running a mile in under 5:20.

Goals :

1 mile - 5:00
5k - 17:00
10k - 30:00

Let's do it.

[AUChase]

Re: 2012 FITNESS CHALLENGE

Worked back, biceps, and a little bit of legs just to mix things up.

I was in the gym an hour and 45 mins and after getting home and drinking my shake, I feel great..


Also going to start practicing playing softball with some friends and we're trying to get together a team for the league here in town. I'll be playing with some guys who are wayy better than me and played college ball, but I'm going to do it just to help stay active/healthy..

Registration is only $300, but it would be nice to find someone to help sponsor us...

[bh446066]

Re: 2012 FITNESS CHALLENGE

I hope you're freaking kidding me with that music!

Nope. My daughter was watching the care bears on her portable dvd player and wouldn't stand for any of my loud music, so I just had to deal with it. That, or have a pointless squabble with her. I pick my fights

I was laughing at how comical the whole situation was and was damn near missing my box jumps.

[AUChase]

Re: 2012 FITNESS CHALLENGE

No, I don't like BSN products

[Feared]

Re: 2012 FITNESS CHALLENGE

Lol did BSN send you a complimentary T-shirt? They should atleast have you in an ad or something.

but lately I've actually been thinking of moving away from the BSN products... not that they are bad they are amazingly tasty. Probably the best tasting Protein Powder I've tasted, and I have had fairly good results with Syntha-6.. but my main problem is some of their products have of a lot of fillers in it.

For instance 1 scoop of Syntha-6 is 44 grams, but only 22 grams of that is Protein. The rest is Carbs (which you do need after a workout) and some Fats. So out of a whole tub of Syntha-6 only 50% of that is actual Protein you're getting. I've got a lot of recommendations to go with Optimum Nutrition's Gold Standard Whey, and after researching their labels there's 29 grams per serving and 24 grams of protein per serving. So that's like 80% yield of Protein per serving.

So I think I'm going to go and get a tub of Optimum Nutrition when my Syntha runs out, it looks fairly effective and it appears like it will give me more Protein per Tub, without many fillers. I don't know if it will taste as good, but we'll see. If I don't see as good progress, I can always go back to Syntha-6.

[AUChase]

Re: 2012 FITNESS CHALLENGE

I get plenty of protein from other sources, I'm after a lot of the other stuff in Syntha, too..