The Official Gym & Fitness Thread

if your gonna cut your time down that much i would do as many compound exercises as possible in the time your at the gym. like instead of leg ext try walking barbell lunges and instead of leg curls try stiff leg deadlifts just to get as much muscle activity as possible? sorry took so long to get back i do my tri kick backs with the same posture as 1 arm db rows on a bench. ive never tried laying flat on a bench im gonna try that next week and the 60's were a sloppy lift more of just explosion up and fall down really had no control of the weight i just wanted to see if i could get them up i normally do 50's with good form and control.

 

That is the one thing that I really like about the P90X program, is Muscle Confusion is the crux of the workouts.

Working different muscle groups are varying days which throws the body off if you will.

There isn't supposed to be BURN if you will daily, but tissue adapts, rebuilds, heals and then returns new.

I do a 5 day routine first day focused on a muscle group, next day a cardio HIT, then another muscle group and so on with a one day rest and then start all over again. After 3 weeks, I take a week off and do light cardio, hiking, biking. Then start all over again. Then the burn really comes back.

As I start to notice less burn, I up weights or rep counts till I feel it.

This has worked for me, may not for others. But I too would wonder why, when the PLATEAU effect kicked in and I couldn't understand what the heck I was doing wrong.

There is so much more to it then just that, but to keep it simple for some of those just starting out, I surmised. And workouts are different for everyone.

But the one thing that I am finding is that to keep it mixed up and try different things different days keeps it fun.

Oh, and I did back, chest and abripperx last night.

Keep up the great work, and bring it daily!

 

I started a portion control, low (not no aka Atkins) carb, and high protein diet on Jan 1, 2010 at 310 lbs. and as of Jan 1, 2011 I have lost 60 lbs. I'm now 6'3" 250 lbs and I went from a 44" waist to a 37" waist. As of Jan 1st I started a much more strict weight training regiment as listed below. Two months into my training I have seen huge gains in muscle mass and a continuing drop in body fat. I honestly feel that I am still in the phase where I am gaining as much muscle as I am loosing fat. I have maintained my current weight of 250 lbs., and my clothes continue to fit better. At my current rate, I should eventually level out on the muscle gain, continue to tone, and loose more weight in the process. I'm shooting for 230 lbs. when all is said and done. I'm hoping to increase my cardio and cut a bit more out of the diet in the next few weeks. Thanks for listening to my ramblings. Best of luck to everyone in their fitness endeavors. We don't all need/want to be body builders, but we owe it to ourselves and the ones who love us to stay as healthy as we can for as long as we can. Cheers.

Mon: Back & Biceps
Tues: 4 Mile Run
Wed:Chest & Triceps
Thurs: 4 Mile Run
Fri: Shoulders, Forearms, & Abs
Sat or Sun: 3 Mile Run

 

Nice!

 

The Saturday or Sunday Run this weekend turned into a two mile run with the lady. She is in great shape, but she has never cared for running. She is a big fan of Zumba and the elliptical. I am trying to show her that "real" running is the best, most rewarding choice. All the same, it was great to have my gal and the dog out on the trail with me.

 

Nothing wrong with zumba lol I had a female friend in CO that got that for her Wii, but she didnt wanna do it in front of me!

Running with someone is always a good time, can't wait to get back home and get a running partner...maybe even just a dog!

 

http://www.thesealteams.com/SEAL_workouts/

Good stuff.

 

She really likes Zumba and Total Fitness, and has seen great results (six pack, great tone, etc.) I'm going to try it out here in the next week or two. She's been at it for over a year now, and her dance skills were always good, but they are spot on now.

As for the dog, Duke, he is the motivation and the main reason I keep running. When the weather is bad or I'm not feeling it; HE is! He pumps me up, I feed off his energy and excitement throughout the run. Then when we are finished, he couldn't be happier that I have taken him, and I'm glad that I am 4 more miles closer to my goal. He's my best bud.

 

Vids or it didn't happen!

On a more serious note, thats great to hear! What kinda dog do you have? You said 4 miles closer to your goal? Whats your goal?

 

Very good stuff...very intense shit!

 

Me and my dog go hike/ run hills once a week. That's enough cardio for me lol

 

Better then nothing...
Keep up the great work!

 

What are the best kegel exercises?

 

chest back and tri's killed me last night.........

 

That has become my favorite for some reason?
Starting to love abs...
go figure.

 

p90x rocks i think its the best there is....its hella tough for the first fews weeks but then when you get stronger it gets funner and better

 

I do the football workout that my Coach has us do.
Core lifts: Dead-lift, squat front and back(Tuesday/Thursday), bench, and cleans(Monday,Wednesday, and Friday)
Week 1 is 3 sets of 3 (add weight each set)
Week 2 is 5 sets of 5 (add weight each set)
Week 3 is 4x4x2 Dead lifts/Cleans 10x8x6 bench/squats (add weight each set)
Week 4 is 5x4x3x2x1 (add weight each set)

Auxiliaries: Monday Chest, Tuesday back, Wednesday Triceps, Thursday leg ext. and leg curl, Friday Lats and Biceps.
I do 3x8 with #lbs, and when I can do more reps I go up 2 reps for the work out(3x8, 3x10, 3x12). Then I go up in weight, when I can do more than 12 reps for all 3 sets.

Every day I do abs and sprints so I do not pull muscles as easily (10, 50yard sprints under 8 sec. 10, 40s under 7sec. 10, 30s under 5sec. 10, 20s under 3sec. 10 10s under 2sec. 30 sec rests between each sprint Then I stride out 2 50s). This is what I am doing now but I have been doing this for a wile now(I think 3 months), and I would recommend starting with like 5 50s under 10s and run harder and more as you progress, kinda like what i do with my auxiliaries.

I am 6'3" 185 and I bench 225Lbs, Squat clean 205Lbs, Dead-lift 385Lbs, and I Squat 295lbs. I also use Amplified Mas XXX, and I mix it with peanut butter and milk. I drink it right after I work out.

 

^^ Sweet!