2013 FITNESS CHALLENGE

[duffman]

Re: 2013 FITNESS CHALLENGE

Started up a new plan two weeks ago, wanted to get some feedback from you guys on if anything seems to be missing:

Workout A:

3 sets, 8-10 reps barbell squat
3 sets, 8-10 reps dumbbell bench
3 sets, 8-10 reps one arm db rows
1 set, 10-12 reps lying down tricep extensions
2 sets, 10-15 reps standing calf raises
2 sets of 20 crunches (adding more)

Workout B:
3 x 8-10 barbell deadlift
3 x 8-10 pullups
3 x 8-10 standing barbell overhead press
2 x 10-12 barbell curls
2 sets of 20 crunches.

This would be done three times a week, so A B A one week then B A B the next.

I'm playing hockey 2 or 3 nights a week as well, and if for some reason i don't get all of those hockey games in I'll be jogging on those days. This is my first plan where I'm really trying to focus on compound lifts as well as lower body strength, I've always been one of those people who neglects their legs and core in favor of more upper body workouts and as i'm getting older (coming up on 30) i'm thinking that i need to change that.

There may be days where i need to do the A and B workouts back to back, like my weekly schedule will probably look like this:

Sunday night hockey
Monday off
Tuesday morning weightling (A), tuesday night hockey
Wednesday morning weightlifting (B)
Thursday off
Friday morning weightlifting (A)
Saturday morning hockey

Does the thought of doing these workouts on back to back days throw up any red flags for you guys? Ideally I would like to do a M/W/F, but sunday night hockey ends late and weightlifting needs to be done around 6 AM before work, so i'd be really cutting down on my sleep sunday night if i tried to force a workout on monday morning. I tried to commit to working out after work, but between commute time and work stress, i'm wiped out by the time i get home so for me to really have any chance at getting the workout done, it needs to be done first thing in the morning. Also, monday would give me a chance to rest up after two straight days of hockey and lick my wounds (bruises don't heal as quickly as they did when i was younger )

Thanks for any advice you guys can give!

[Feared]

Re: 2013 FITNESS CHALLENGE

Well my wrist injury, which I complained about a few pages back just started to heal up within the past 2 weeks. It's not 100% as I still have a little issue with range of motion on the ulnar (pinky side) of the wrist, but it's strengthened enough to where I feel comfortable doing some light weight work. So I decided to get back into some workouts.

Oh by the way I found this really nice Shoulder workout, for any of the guys really struggling to bring out their Delts, Traps try this workout.

<iframe width="560" height="315" src="http://www.youtube.com/embed/EaJDcg2riPw" frameborder="0" allowfullscreen></iframe>

*You can substitute the standing Shoulder Presses, with Standing Arnold Presses if you want more of a pump in your shoulders. On the standing presses remember to keep your back straight, knees very slightly bent, and tighten your core abs. (basically don't allow your posture to relax and let your legs start to get into a driving action pulling up the weights)

I did this workout with 25 lb dumbbells basically 4 full sets of each exercise, I tried to do one big mass set with 35's did ok, but then my wrist started to feel a little unstable so I stopped. Going to try and get in Chest, Biceps on Wednesday.

[Rules]

Re: 2013 FITNESS CHALLENGE

Seems as if I've hit a weight loss plateau. I started at 242 and have been at 199 for almost two weeks now. I've really given up running the past week or so and been doing nothing but a mix of Insanity and some weights. Hopefully the evening rain holds up this week and I can get back to running more.

I've tried adding calories to see if I can get the scale to move but it hasn't worked. So I've dropped the past two days and will try to zig zag for the upcoming week. Anyone have any suggestions on overcoming this plateau?

Cycle your calories to fool the body to burn again.

http://www.bodybuilding.com/fun/jamesk2.htm

[Holic]

Re: 2013 FITNESS CHALLENGE

Cycle your calories to fool the body to burn again.

http://www.bodybuilding.com/fun/jamesk2.htm

Finally dropped a couple pounds. Seems as if my body had gotten used to my routine. So I've been eating more one day, eat less the next, etc. On top of that, I've been really pushing myself in the exercise department.

[Chrisksaint]

Re: 2013 FITNESS CHALLENGE

Yeah I really need to figure out some new workouts and routine to do at the gym. The only routine i've ever followed was my old football workout routine which was basically: Chest/Triceps, Legs/Biceps, off, repeat the first 2 days.

Been neglecting my shoulders and back as I used to do dead lifts for back and don't really know what do now.

[kingkilla56]

Re: 2013 FITNESS CHALLENGE

Yeah I hit a wall recently too. Looks like my body has gotten used to my routine. I need to jolt my system.

(or stop cheating on my food intake...)

[Kearnzo]

Starting weight at the beginning of the year was 205 lbs. As of yesterdays weigh in, I'm down to 172 lbs. It feels good FINALLY finding something that has worked consistently for me.

I'd like to be down around 165 or 160 for the Spartan Beast in September.

Sent from my SCH-S720C using Tapatalk 2

[dickey1331]

Re: 2013 FITNESS CHALLENGE

Started working out today for the first time in a while. Played basketball for 40 min, did 150 rows on my rowing machine and did a mile on the elliptical.

[Brandwin]

How much water do you all try to drink in one day?

[mattsb84]

Re: 2013 FITNESS CHALLENGE

3-5 litres a day.

[Brandwin]

3-5 litres a day.

I’m pushing for at least 120 ounces a day.

[DJ]

Re: 2013 FITNESS CHALLENGE

Starting weight at the beginning of the year was 205 lbs. As of yesterdays weigh in, I'm down to 172 lbs. It feels good FINALLY finding something that has worked consistently for me.

I'd like to be down around 165 or 160 for the Spartan Beast in September.

Sent from my SCH-S720C using Tapatalk 2

Good for you! I haven't read through this entire thread ... can you share how you did this?

I need to drop 10-15 pounds. My new job, while great, doesn't afford me much in the way of exercise time, especially with 2.5 hours of commuting each day. I run/bike/lift on weekends but it's really hard to make time during the week. We are in the process of moving, so hopefully when that commute is eliminated, the weight will come off.

[Rules]

Re: 2013 FITNESS CHALLENGE

I’m pushing for at least 120 ounces a day.

Probably on the high side but good. Just make sure you are taking in some salt that is in your food. The normal rule for water intake is whatever your

body weight divided by 1/2 = water in ounces per day.

My intake is 88 ounces or another words = 7 1/2 glasses of water since I'm using 12 oz glasses.

[Holic]

Re: 2013 FITNESS CHALLENGE

How much water do you all try to drink in one day?

Half my weight, so I shoot for 96 ounces.

[Feared]

Re: 2013 FITNESS CHALLENGE

So I'm waging an all out war against skinniness... Last week It seemed as if I had a Cup of brown rice with me ever where I went lol.

Gained 10 pounds within the last month, and I'm going all out with this bulking diet. Started off with Egg Whites and a Toast this morning, brought a cup of Oats with a scoop of Whey mixed in to work, and brought 2 Lunch dishes in Tupperware, 1 Full size Cup of Brown rice with Tuna, and then some breakfast Sausages, and on top of that I brought a Peanut Butter and Jelly sandwich, finished the day off by grilling up 2 Homemade Burgers. Beef, some Low Fat American, Whole Wheat Arnold Buns, a tomato slice, and red onion slices.

About to go hit up deadlifts now, and then down a Protein Shake with Peanut Butter. I hate working out at night, but with work I got to squeeze it in some time. I'm determined to break this 150 lb mark that I've been at a standstill at forever, and I will get to 175-180.. or I will just explode with food coming out of me.

For those that don't know I was 120 pounds about 2 years ago when I just starting working out with no nutrition, or lifting knowledge.