The Official Gym & Fitness Thread

Boone is around 20 weeks and we've been training a few days a week for about 10 mins per session since he's been about 8 weeks old. I've kind of been slacking on it...I'd like to train a little every day. I'm just training him to retrieve doves right now though. I'm not big into duck hunting b/c I'm in GA and our duck hunting sucks. However, dove hunting here is much more productive, so that's what I'm grooming him to do. We were gonna train him for field trials and all that, but we just don't have the time. The big things I'm trying to emphasize are sitting and staying, simple retrieving and having a soft mouth.

 

Nice!

My two stinkers:

 

I miss having a dog so much ...I let the ex take ours because her schedule allows her to take care of it. I just can't figure out how I could make it work (and be fair to the dog) with my current schedule and apartment living. I'd feel awful leaving it for 10-12 hours/day. Watching a cat for a friend right now and that works alright. I don't dislike cats and this cat doesn't destroy anything (like the cats my ex had did) so that's cool but I wouldn't want one of my own for 15+ years lol.

Nice pups everyone!

 

Had an awesome leg day yesterday. I tried something new: instead of doing regular front squats, I loaded up the bar on the smith machine and did back squats, except I had my feet about 8-10" out in front of the rest of my body so that I was kind of leaning back into the bar, which really isolated my quads. I love front squats, but sometimes when I want to go heavier, the parts of my body supporting the bar get tired before my legs do.

Barbell lunges: 3 sets of 10, 8, 6 @ 135
Smith machine leaning squats (?): 185x15, 225x 10
Lying leg curls: 3 sets of 16, 14, 12 @ 45, 40, 35 lbs
seated leg curls: 2 sets of 10 @ 120, 110 lbs
calves & abs

Friday, on leg day #2, I'm gonna do compound lifts for hamstrings and stick with machines for quads. Usually, I do one compound lift and one isolation lift for each group, but I wanted to try switching things up a little and my quads are pretty sore.

Also, I swapped out some foods in my diet because I was getting burnt out on some things. Here's the new diet:

6 egg whites
3 egg yolks
Cheerios
Greek yogurt
banana

Ravioli
8 oz. Naked Juice

Sandwich: 3 slices ham, 1 slice cheese, 1 tbps. mayo
16 oz. Low Sodium Spicy Hot V8

Shake: 2 scoops ON, 8 oz. skim milk, 1/2 banana

8 oz chicken or salmon
1.5 fiber bars

2240 calories, 188 g protein, 259 g carbs, 56 g fat

 

Anddddd this is why you should still stick with front squats. Shows you need work in thoes "supporting parts" if you want that quad burn superset it with box jumps or like plyo split squats (jumping lunges). But i wouldnt scratch fs off your program they got to be one of the best exercises you could do.

 

I just tried your "leaning squats". Pretty awkward but I didn't hate them. I did 3 sets. I'm assuming you have a smith like mine or I don't see how it can be done. I just leaned back and let the machine keep me upright and I just moved up and down as it allowed.

 

I definitely plan on keeping front squats in my routine, but I felt like going heavy yesterday...it's kind of like the dilemma with going heavy on shrugs. Do you use wrist wraps and get a better trap workout or do you not use wrist wraps and work on grip strength, which makes the trap exercises suffer? I choose to do a little of both. I'm going to keep on doing front squats, but until I get used to that awkwardness, I'm going to supplement them with other exercises I can completely smash quads on because front squats are great!

Yep...it's awkward, but it isolates dafuq out of the quads.

 

I've seen people do that. I could see the benefit for isolating quads. I pretty much just stick with regular back squats but I do like 3 sets of 10 goblet squats as part of my warm up which is sort of a front squat variation that I don't mind...guys, I fo' realz fucking hate BB front squats. BB placement is a bitch for me. I know, I know...I just need to do it until I figure it out.

2nd person I've heard recommend that recently. I really need to try this.

Today's leg workout for me:

Goblet squats 3x10
Back squats: 10x225, 8x255, 6x285, 4x315, 2x345
*really should up this a bit....
Leg Press: 5x10 (4 plates/side)
Leg Curls: 5x10
Calf raises holding DBs/decline crunches

 

Wish I could eat like that haha....I cut down weigh under weight on p90x, but it's been a slow build back up to my preferred weight, but I definitely can't do the fast food.

 

Anyone here use versa wraps? Thinking about picking up a pair for deads shrugs and various back exercises. Not liking the cheap wrist wraps I have now

 

Wrist wraps really don't help that much... Maybe you mean wrist STRAPS lol

 

Haha yes that is what I meant

 

I use the versa grips, they are the best I've had, ever.

 

I've used these el-cheapos before:



They help a lot with deadlifting and shrugging heavy. I stopped using them around January and now my grip is much stronger.

Upper A yesterday after work. I'm really starting to notice more vascularity in my shouders and arms now. I dunno where my bf% is right now, but I weighed 181 this morning, so I'm officially 10 lbs away from my goal of 171. I'd like to say I'm at 12-14%, but I dunno. I'm really starting to get good definition in my triceps and I'm starting to get the split between my shoulders and biceps. I can still only see my top 2 abs and a liiiiiitle bit of the second 2, but I think the stomach is gonna be the last spot to go on me.

Also, I took the new C4 yesterday and it was fucking insaneeeeeee!

wide-grip pull-ups: 2 sets of 17, 15
one-arm bent over dumbbell rows: 3 sets of 15, 12, 10 w/ 80 lb dumbbells
incline dumbbell press: 3 sets of 15, 12, 10 w/ 60 lb dumbbells
decline bench press: 135x20, 225x10, 185x10
standing overhead dumbbell shoulder press: 3 sets of 6, 8, 10 w/ 60, 50, 40 lb dummbells
dumbbell shrugs: 2 sets of 15, 12 w/ 100 lb dumbbells (no wrist wraps )
triceps pushdowns: 2 sets of 15, 12 @ 200 lbs
machine curls: 2 sets of 10, 8 @ 110 lbs
overhead dumbbell triceps press: 2 sets of 10, 8 w/ 70 lb dumbbell
standing hammer curls: 2 sets of 8, 7 w/ 50 lb dumbbells
forearms

 

Fit, Classic, or Pro series? I was thinking the pro because they look like they give a little more wrist support as well.

 

Mine are the pro's. Good grip, wrist support, comfort etc.

 

Yup going with those. The fit's are for more for women/smaller hands and the classics look like they wont hold up as well.

 

Did my first 5K today, pretty happy with it.

 

Congrats man.

I do XC and love it but, could never see myself doing a 5k etc type run. I've been having problems with the copperheads even on cool mornings so, I'm packing and have knocked out 2 in the past few weeks.