The Official Gym & Fitness Thread

Am I doing this diet thing right?

 

All this discussion and this^^^is all I keep thinking about.

 

Diet started today, and new training regimen started today. I haven't done a "program" In a while, but I'm going to do a 12 week program from Kris gethin. Just to mix things up and make it easier over the next few months.

 

I need to start a program. My goto has literally become a norm. And I focus only on the lifts I like . Squat, dead, bench and pull ups.

 

Got my final workout in before a 7 day break starting tomorrow. Heading out in the AM to the Bahamas with the wife. Chose to do Back/Bis this morning as a send off. I plan on doing yoga in the mornings just as a detox from the debauchery that comes with an all inclusive resort life but no lifting or other exercising unless there is volleyball. I always have to dominate in beach volleyball.



My body is ready for a break, but I don't think it's ready for a swimsuit yet

 

Sack, to answer your question, I usually do:

Legs:
Heavy squat 4x4 plus 1s
Leg press 3x10
Walking lunges 3x10 (each leg)
Calves

Chest/tris

Heavy bench (4x4 plus 1s)
Weighted dips

(Supersets)
Heavy incline dumbbell (3x6-8)
Tricep pushdowns (3x10)

Decline bench (3x10)
Overhead cable extensions (3x10)

Cable flyes 3x10
Close grip bench 3x10

Back/bis
Heavy deadlift 4x4 plus 1s (I think of it more as a leg exercise)

Weighted (wide) pull ups 3x10

Supersets
Supinated curls 3x10 each arm
Lat pull downs (wide) 3x10-15

Hammer curls 3x10 each arm
Cable rows 3x10-15

Spider curls 3x10
Pullovers 3x10

Shoulders
Seated dumbbell press 3x10 (50, 60, 70 lb)
Barbell shrugs 3x15-20 (225-315)
Lateral raises 3x10
Front raise 3x10
Single arm dumbbell shrugs 3x10-15
Rear delt flys

Legs
Back squat 3x10 (light)
Front squat 3x10

Leg extension 3x10
Leg curls 3x10
Calves

The following week:

instead of heavy bench, I'll do a pyramid 10,8,6,4,2,4,6,8,10 185 up to 305 then back down

Drop set incline dumbbell 2x10 each, 1 to failure
Body weight dips 3x20-30

Pec deck flyes
Tricep kickbacks

Back/bis
Deadlift 3x10

Body weight pull-ups (close) 3x10-15

Crush grip preacher curls 3x10

V bar cable rows 3x15-20
35 lb plate hammer curls 3x10-15

Reverse grip lat pull downs3x10
Cross body hammers OR reverse grip curls 3x10

Shoulders are basically the same every time. Just change the weight

@zacharypaul89

 

Love me some volleyball. A group of us usually go to the Rec center here once a week and play for about 3 hours when they don't have Rec basketball season going on. Were supposed to go tonight but several people flaked so we didn't have enough. There's a video on my IG of me flying in for a spike

 

Here it is. It looks like it's gonna be long, but it landed, I promise

https://instagram.com/p/9FaTM_maJ1/

 

#6 was definitely mirin

 

Gainz bra....

Tonight started with a free pitcher of sculpin ipa from my favorite bar tender




Then lead to this

 

Ribs and fries?

The fuck am I seeing?

 

Sculpin ipa. Ribs. Fruits fried zucchini. Dinner of champions. Tuesday night must have. Half off. $10 for the dinner and the pitcher was free tonight because my bar tender poured out by "accident"

 

I see that fry creeping out from under that rack...

 

"I'll just cover the plate of fries with these ribs and they'll never know"

 

one of my proudest moments on TW

My first all inclusive was last Sept when we got married and I think I was hungover for 3-4 days after I got back. Surrounded by food and drinks all day, I probably gained a good 10 lbs in 5 days. All inclusives are definitely the way to go. Have fun!

Monica.

This scenario usually happens to me at least once a week, except the alcohol is never free

We usually go out to eat every Friday (usually Mexican) and 9 times out of 10 I end up falling off the wagon and getting tipsy on margaritas before we order, which leads to me ordering the unhealthiest shit on the menu. Last time, I did good because I didn't drink, but the time before that, I got some kind of Mexican steak, a chimichanga (deep fried burrito), a huge thing of cheese dip, and about 3 32 oz. margaritas. The bartender doesn't give me free shit, but I usually tip her at least $10 the first time and she makes my drinks strong enough to melt metal after that.

 

I have been going to that place every Tuesday for about a year and a half now minus the occasional week when I'm busy. I love the ribs but ultimately it's a great excuse to get together with some really cool dudes that I probably wouldn't get to see too often if we didn't do this. Knowing that I was going to be rewarded with ribs later just pushed me to work harder in the gym. I feel like it was a good system.

 

Also picked this up online last night....

 

thanks for the tag zach havnt been on in awhile lol. I have plenty of knowledge about crossfit and comparitive training methods, however my job isnt to talk people into do doing certin things. ill defend things when people make bogus claims but thats about it. the number one thing that should decide your training method is if your having fun doing it and your feeling "better" from it, whatever you depict "better" as is the beauty of it. Now for me personaly that is done by training CF.

as far as cost. when you compare it to a one on one pt session that i have clients pay 60-90 per session for compared to anyform of small group training depending on how frequently they visit, members end up paying some as little as 5 bucks per session.

certification. the level 1 weekend course cf offers actualy does a verry good job for what it is. nasm, issa, acsm all require no hands on practice other than reading a book and taking a test. the L1 seminar is all hands on, followed by a test, and you read a book prior to attending that being said there is always bad coaches as there is bad everything. and im not saying a coaches knowledge should stop with the L1 cert but it isnt a bad starting point.

thats all i care to elaborte on
andddd to back up my claims





also the ccft/cfl3 is the most rigorously accredited cert in the fitness industry when compared to all the others. coming from one of 400 to complete it, it makes all the other fitness certs iv done seem like a joke

 

I see your box of tissues in the bottom-left corner there....you stand in front of those certifications and jerk-off, don't you?

 

lol iv had 3 colds already since the new year