The Official Gym & Fitness Thread

Thanks!
I was wondering why I was so damn hot when I got back to the house and realized I was running in jeans

 

Enjoyable run over the bay with a lady I met at the PT test and her boyfriend. Jogged 1/10th and then walked 1/10th, sprinted hard the last 1/10th.
It felt really good.

 

Shoulders and arms and abs today. Tomorrow is an easy 4mi after work.
Going to my best to mesh a 5k program and a weight routine. Lets see how it goes.

 

Did a cardio day this morning before work. Quarter mile run at 7:30 pace, 15 cals on the assault bike under a minute, and 500 meter row. Did a nonstop circuit for 6 rounds. Was absolutely drenched at the end.

 

Hammies and calves today... ugh still shaking 2 hours later...

 

I need to split my leg day up into something like that rather than trying to hit the whole leg in one day.

Workout recommendations for a split leg day?

 

Quad focus one day with squats being your primary movement then a few accessories and Ham focus the other with deadlifts being your primary movement and a few accessories

 

Ah so I’ve been fucking up.

This is what I usually do when legs come around —

4x10 normal squats

4x whatever leg press

Lunges

Leg machine you lay face down on pull your legs up whatever it’s called

Calf raises

And then close footed squats.

 

Pretty much what TC said. Get some primaries in there, then hit some secondaries (accessories). I've been ending my hammy day with lunges, those mess me up.

 

.

 

I've also split my leg days into hammy focused day and a quad focused day. On hammies I'll do RDLS, glute bridges with weights, leg curls, hyper extensions. Quad days I'll squat, leg press, leg extensions

 

I don’t know the tech terms to this shit lol

 

these lol

 

I forgot to weigh this morning before I ate
Today starts sets of 15 push-ups, increased from 10 last week. I’ve done 2 sets already (one when I got to work and one now on break) and they’re not extremely difficult, , I get to about 14 before my arms start shaking.

 

I haven't done a single push up since I retired from the Army 3 years ago. Fuck 'em, that's why.

 

Oh, and weighed 222.5lbs last night after 25 minute cardio on the treadmill. New lowest weigh-in since starting the cut 5 weeks ago (235lbs).

 

Nice man! Keep it up. Great progress!!


I weighed in today - 207.8#. Weight loss slowed down at #3k calories. Those 1st two weeks on me I need to stop cutting out so quickly.. Next year we will peel back 500 calories, not 1k! Hah.

May 9th ----- June 9th
#226.0 ------ #207.8










All morning no pump flat pancake shots.

 

I'm looking to get under 210lbs and staying there. Abs start showing up around that weight.

 

Hellll yea!

 

That’s a hell of a weight difference for a month. Respect.