The Official Gym & Fitness Thread

yesterday was a leg day this is what we did

1. plank with leg lifts
2. wall sit
3.squat jumps
did this 3 times back to back 1 minute each so 3x3 minutes with 30 seconds rest between sets
then
1. squats 185 pounds perfect form this was more about form and less about weight
2. dead lifts
did this 4 sets of 10
then medicine ball fun.
1. squat and throw the ball backwards against the wall (15 pound ball 10 times)
2. squat and throw the ball straight up while exploding with the legs (15 pound ball 10 times)
3. throw the ball standing side ways against the wall keeping the core tight and arms as straight as you can (15 pound ball 10 times per side)
4. line sprints in on the basketball court but every time you touch the line you sprint backwards. so sprint forwards when going forward but backwards when going back
whole circuit 3 time
then 45 minute ride class total of 19 miles on the bike
my legs were quivering when it was all done.
grand total of 1 hour 45 minutes in the gym last night

feel good today with my hamstrings being a little sore other then that the legs feel great

 

Just realized that sounded kind of ass holish or weird. I was just trying to figure out if it was to that guy or an earlier post.. Brain wasn't working this morning haha

 

http://www.youtube.com/watch?v=V0xhx-Nr9U8

 

Dumbell between my legs and a mat on the floor so I can drop it.

 

i forgot i had a vest durrr on my part

 

I have a question about combining my lifting and the Intensity workout. I'm 20, and about 6'2'' 215lbs. I would say that I have a pretty good muscular physique and am for the most part lean overall. However, I can never seem to get the defined look that I want. Like I would say that I have pretty large bi's and tri's, but they just aren't cut enough to look as good as they could. Or my abs, they have always been tight and I've never had a gut, but no matter how intensely I kill my abs and run, I can never get more than like 4 abs showing...and that's when the light is hitting them just right. The same goes for the rest of my body; I've got great muscle mass, but little definition. I wanna get ripped!

Now that I've laid that out, a friend of mine got the Intensity program and never used it. So I am thinking that a workout like this could be a great way to get the definition that I'm looking for. However, I'm not very sure if you are supposed to mix a program like this with lifting weights, and if you can, I don't know exactly how. How I've been working out lately with my major lifts is mainly 4 sets at a challenging weight, starting at around 12-15 reps, and down to 6-8 reps at the last set; and 3-4 major lifts for that day. So I've been working out to gain size and have bulked considerable size since I started back out lifting this time. My schedule is usually: Monday- Chest, Tuesday- Back, Wednesday- Shoulders, Thursday-Bi's and Tri's, and Friday- Legs. And I do hit abs on 2-3 of those days and the same with cardio. I also sometimes add tri's to chest day and bi's to back day if I want to cut a day out now and then. So I've built a decent workout program and gotten the gains in mass I wanted over these past few months, now I just want to define it. The thing is, are you only able to do weights or a program like Insanity? Because I know the huge body builders don't get JUST lift weights to get that defined. And I also know that the guys you see on the Insanity infomercials don't get as much mass as they have from JUST the Insanity workouts. Can I not do both and get the best of both worlds; bigger and defined? Because I don't want to have to give up weights and size for Insanity. Sure I'd be fit and defined, but lose all my mass I worked so hard to gain and be skinny. But if I stay with just weights, I can continue to bulk like I have but can't seem to get myself defined like I want to be. Help me out meatheads. Beach season is coming before we know it and I need to have a Poseidon like physique!

 

I find weights on a on a rope/chain a bit too dangerous.

Regular speed during down and a slow 3 second up

 

I realize that keeping the same 5 day weight routine and doing the full 6 day a week Intensity workout would pretty much kill me. I wouldn't have time to recover, it would be hard to maintain what muscle I have, and I'd burn out. So I guess I'm asking what can I do to keep gaining muscle, or at least keep what size I have, and still do the Intensity workout to get cut? Maybe cut my weight days down to 3 days? Mon- chest, shoulders, Wed- back, arms, and Fri- Legs and then fill Tues, Thurs, Sat, and Sun in with Intensity workouts? I want to keep gaining size and get definition or at the least be able to maintain my size and get definition. I'm almost tempted to do just the Intensity workout alone for the 60 days, but I feel about 99% sure that I would not maintain much of my mass.

 

no video...

 

OK Friday we did some measurements i was down 3" in my waste, 3" per leg and up 1" in my arms this was in the last 6 weeks
i was kind of worried about the loss in my legs but the trainer said my legs are just getting lean.

 

one more thing, supplements what is the best? i know there are lots of opinions on this. but for what i am trying to do (lose fat, gain or maintain muscle), what is the best? i am out of my protein powder and i need to buy some new stuff. i am very ignorant on this subject and i was using amplified wheybolic from GNC but it is expensive stuff and i am sure there is some better bang for the buck out there.

right now i am just taking the above mentioned protein powder, a multivitamin and omega 3.

anything else you guys would suggest? i would like to keep it simple.

thanks guys!!!!!!!!!!!