2016 FITNESS CHALLENGE

[DJ]

Re: 2016 FITNESS CHALLENGE

Lifted super hard but diet the past couple days wasn't great. So no I just suck at life


Sent from my iPhone using Tapatalk

I feel ya. Started off last week strong, but let work get in the way and wound up going 4 straight days without exercising. Lame.

[Cheese2121]

Re: 2016 FITNESS CHALLENGE

Hoping to have the motivation to run this evening after 9 hours in class. Fingers crossed.

[KG]

Re: 2016 FITNESS CHALLENGE

Just looking to stay ahead of the young cubs at work.
I hit the gym as soon as I get into work and go for 1 1/2 hours.
I'm at 6 circuits right now....every other day and on my alternate days I do a concentration workout on one or two body parts....legs/shoulders-back/core(had to slow it up due to injury....I was down to 4 circuits, after having 8 as my norm)
It's a "long" circuit with 3 minutes of rest in between and I concentrate on form.
I'm combining using weight/bodyweight training and no rest as a cardio input.
I'm at 222.....and looking to shred it down to whatever in the next 5 months.

This is my more common circuit but I vary it up quite a bit and add in some medicine ball/kettleball work on my good days.

10 pullups(no kipping...slow and steady)
25 pushups(spider)
12 curls(straight....40 lbs dumbells)
25 pushups(regular or heart)
12 concentration curls(40 lbs)
25 sit ups
15 tri pull downs(120 lbs(1 less than the full rack)
15 shoulder press(50 lbs....this was my injury set back)
20 bent over rows(each arm)(60 lbs)
15 lat pulldowns(120 lbs)

(on good days......I add in 1 or more of the following)

farmers walk to fatigue
medicine ball throws to fatigue
cable rows(4 sets of whatever weight I can handle)
flys(ball or bench)

I also walk my 3 dogs for 1 1/2 hours each morning for some extra light cardio.

Ugh....leg day tomorrow.

GOOD LUCK TO EVERYONE IN 2016!!!
Here's to getting/staying healthy!!

M.K.
Knight165

I love circuits. Keeping that HR rate up will have you sweating so much that you really don't even need to do cardio unless you want to build endurance. Before my achilles injury I was doing Tabatta and loving it.


Hoping to get back on track this year once I'm cleared for impact activities (jogging, running, etc...). Muscle atrophy is no joke but the main thing I need to do is get my diet in check. Had a bad weekend watching food but I'm back on track today.

[SuperBowlNachos]

Re: 2016 FITNESS CHALLENGE

I am thinking about switching to an "isolate" protein powder.

I currently use this.

Thinking of switching to this

From what I can tell an isolate powder has a little bit higher protein, and with less saturated fat and 20% less cholesterol. I usually drink it mixed in with fruit and some kind of vegetable a little over an hour before I workout. It has less carbs, but with sugar fruits/vegetables mixed in I don't think I would be lacking in that area.

Any other suggestions are welcome, or someone to tell me I'm just an idiot.

[NYJets]

Re: 2016 FITNESS CHALLENGE

Started a cut last week, I'd like to get my bf% back into single digits. Trying to do it slowly and keep as much muscle as possible, goal is to lose .5-1 pound per week. Weighed in this morning and I lost 1 pound so hopefully that means I'm on track calorie wise.

[Feared]

Re: 2016 FITNESS CHALLENGE

I am thinking about switching to an "isolate" protein powder.

I currently use this.

Thinking of switching to this

From what I can tell an isolate powder has a little bit higher protein, and with less saturated fat and 20% less cholesterol. I usually drink it mixed in with fruit and some kind of vegetable a little over an hour before I workout. It has less carbs, but with sugar fruits/vegetables mixed in I don't think I would be lacking in that area.

Any other suggestions are welcome, or someone to tell me I'm just an idiot.

Isolates are fine if you want to switch to a more "pure" Protein meaning subtract a lot of the extra Fats, and Carbs most traditional Whey Powders have.

The only thing is I find they get even pricier so I just stick with Optimum Nutrition Gold Standard Whey.


Finally back into the full swing of things after the Holiday rush with the Gym having different hours, now a lot of the newbie crowd has started to dwindle down and I'm getting a solid 4-5 workouts in per week.

Today I did Front Squats, Walking Lunges, DB Shoulder Press, Incline Barbell Bench, and some Lateral DB Raises.

My split is a little unusual since I'm trying to hit a variety of different movements every time in there. But usually I'll do a Heavy Lower Day and do shoulder accesory work, a Heavy Upper Day with Bench, Weighted pull ups, and all kinds of rowing variations, then a High Volume Rep Based Lower Day, and a Hypertrophy style high rep Upper day which I'll throw in Arms on.

[Candyman5]

Re: 2016 FITNESS CHALLENGE

I got a Planet Fitness membership and I am doing 3 different workouts a day.

Legs, Chest and Gut, Arms

I got a workout down for Leg day:

3 sets of 10 seated leg press: 210 pounds
3 sets of 10 leg extension: 110 pounds
3 sets of 10 seated leg curls: 110 pounds
3 sets of 10 calf extensions: 110 pounds
300 steps stairclimber
10 minutes bicycle

As for Chest and Arms I just kinda wing it. Will get a pattern down.

Right now I do on chest, abs day:

Elevated High Knee Crunches 3 sets of 10 or so
Incline crunches 3 sets of 10 or so
Weighted crunches machine (You bring your head down and legs up with weight) 3 sets of 10 or so (Usually low weight, 20 to 30 pounds so I can finish my reps)
10 min bike

On arms I can of wonder but will get something down here soon. Its been bench, curl machines, dumbells, etc. Just kinda random atm.


Its working pretty well so far, by the time I get to the same area I worked on 2 days before hand I am not sore anymore.

I do that Bike every day at the end of my workout for 10 minutes on level 10.

Lost about 7 pounds or so and only went a week.

Also I swear by a banana after my work out. No pain or cramps so its became a pattern to always eat 1 banana after every workout.

[Feared]

Re: 2016 FITNESS CHALLENGE

I got a Planet Fitness membership and I am doing 3 different workouts a day.

Legs, Chest and Gut, Arms

I got a workout down for Leg day:

3 sets of 10 seated leg press: 210 pounds
3 sets of 10 leg extension: 110 pounds
3 sets of 10 seated leg curls: 110 pounds
3 sets of 10 calf extensions: 110 pounds
300 steps stairclimber
10 minutes bicycle

As for Chest and Arms I just kinda wing it. Will get a pattern down.

Right now I do on chest, abs day:

Elevated High Knee Crunches 3 sets of 10 or so
Incline crunches 3 sets of 10 or so
Weighted crunches machine (You bring your head down and legs up with weight) 3 sets of 10 or so (Usually low weight, 20 to 30 pounds so I can finish my reps)
10 min bike

On arms I can of wonder but will get something down here soon. Its been bench, curl machines, dumbells, etc. Just kinda random atm.


Its working pretty well so far, by the time I get to the same area I worked on 2 days before hand I am not sore anymore.

I do that Bike every day at the end of my workout for 10 minutes on level 10.

Lost about 7 pounds or so and only went a week.

Also I swear by a banana after my work out. No pain or cramps so its became a pattern to always eat 1 banana after every workout.

Good job Candy, keep up the work and I'm sure you'll see even more progress than that.

A Banana is great post workout because it has a good amount of Potassium. Which helps with muscle contractions, and prevents cramping. Sometimes instead of going for a Protein shake straight after I work out I'll have a Banana with some Greek Yogurt.

Maybe try throwing in a Back day every once in a while? So You can do some Pulling movements into your routine. Because if you do a lot of Chest workouts (pressing) and Arms those muscles might get over developed after a lot of repetition and if you neglect the posterior muscles you will get a funky, hunched over internally rotated posture.

You might not be strong enough to do Pull-Ups yet, but you're at Planet Fitness so they have to have some kind of Seated Rowing machine, also try doing Lat Cable Pulldowns, and maybe a Dumbbell row.

[djp73]

Re: 2016 FITNESS CHALLENGE

In this year
Goals:
Lose Weight. Weighed in at 245.6 on 1-23. Goal of 230 by 4-1. Will continue from there.
Run at least 5 5ks
Improve on best 5k time
Improve strength
Improve speed
Improve endurance
Run 1 10k

Been working with a trainer just under a year now and have really improved strength and endurance. Need to focus on the diet and drop the extra pounds. Ran four 5ks last year but I have not run consistently in a few months.

Trainer is only two days a week so I want to fill in the other three week days with a combination of Insanity/P90X and running. Will be mostly running once the weather gets better up here.

Hoping this thread will help hold me accountable, I don't have the best willpower when it comes to diet.

[Ruffy]

Re: 2016 FITNESS CHALLENGE

I'm over 300 (which is hugely embarrassing). The lbs has been added over years since University days....I'm now 40 and the heaviest I have ever been.

I finally had a physical with a new Doctor (been more than a decade since the last one). I've been told to change my lifestyle and he's giving me 3 months to right the ship or I will have to go on blood pressure meds (my pressure was slightly elevated during the physical). He feels I'm still young enough to get this fixed and reversed on my own.

I have come across this program on Youtube. Kinobody.

Anyone here know of the program and any thoughts on intermittent fasting?

It sounds like something I could likely do and maintain. curious if any fitness guys out here have heard of it or has done some of the techniques and/or program or similar type of program?.

[Feared]

Re: 2016 FITNESS CHALLENGE

I'm over 300 (which is hugely embarrassing). The lbs has been added over years since University days....I'm now 40 and the heaviest I have ever been.

I finally had a physical with a new Doctor (been more than a decade since the last one). I've been told to change my lifestyle and he's giving me 3 months to right the ship or I will have to go on blood pressure meds (my pressure was slightly elevated during the physical). He feels I'm still young enough to get this fixed and reversed on my own.

I have come across this program on Youtube. Kinobody.

Anyone here know of the program and any thoughts on intermittent fasting?

It sounds like something I could likely do and maintain. curious if any fitness guys out here have heard of it or has done some of the techniques and/or program or similar type of program?.

Yeah I've seen his stuff. His philosophy is just basically Intermittent Fasting, combined with Strength Training using Reverse Pyramid style rep schemes on some major compound exercises.

You can definitely lose weight and build strength on this style of program, but these are hardly new ideas and they've been around for a very long time. That's why I wouldn't spend the money to buy his programs.

If you're going to intermittent fast you have to research how to do it properly, without drastically going too low on calories.

I believe you can lose weight by fixing your diet. Steadily dropping calories under maintenance, and adding in Cardio and weight training.

[DJ]

Re: 2016 FITNESS CHALLENGE

Got my third run of the week in today. It's actually nice in CO right now (low-50's) and supposed to be that way tomorrow, too, so I'll likely get outdoors again for workout No. 4.

Next week I start back in the gym 2x/week. I had to put that on hold due to a nagging shoulder injury, but I'm good to go now.

[djp73]

Re: 2016 FITNESS CHALLENGE

Has anyone used an altitude training mask?

[AUChase]

Re: 2016 FITNESS CHALLENGE

Some days in the gym are just way harder than others and today was one of those days. Work really takes it out of me sometimes.

[Fresh Tendrils]

Re: 2016 FITNESS CHALLENGE

Some days in the gym are just way harder than others and today was one of those days. Work really takes it out of me sometimes.

Those are typically the days I feel best after working out, though.