The Official Gym & Fitness Thread

Pretty sure if there was a national holiday for working out, the gym would close.

 

That's why I like 24/7 access at mine. Even though the equipment in the gym sucks and most mechanical stuff is broken. I don't need much anyway though.

 

I suffer from dat dere long arm syndrome and a small chest I really don't know outside of that. I do have a weird shoulder problem too on my left shoulder, could be hindering my gains. Feels like a bone spur maybe - need to get it xrayed. I really dunno. Bench just sucks

 

Ah, I have my places like that, too. My long limbs don't grow much. My arms and legs always look small and my chest, shoulders, and back grow great. My arms and legs get stronger, but they grow really slow. I have a naturally lanky build…ecto probs.

This weekend was horrible. Friday I went fishing and I did alright…stuck to my diet and didn't drink "too" much. Saturday, I had a lazy day and got out of bed maybe twice. I was sunburnt and dehydrated from being out in the sun all day while drinking whiskey and Coke Zero and hardly any water, so I probably ate 1000 calories all day. Sunday was horrible. I ate fried chicken, burritos, ham, pizza, and so much more crap. I went from 190 Friday morning to 194 this morning

I did have an epiphany today at the gym though…well, my fiancee did. I was bitching to her after my workout how I'm really slacking on my cardio and she said to watch Netflix while I did it and I did and it went by so fast! I hate the treadmill, so I got on the elliptical and watched an episode of Family Guy. I'm gonna start doing that for my LISS. I started out with a 22 min show today, but as my endurance gets up, I'll start watching 40 min shows like the Walking Dead, Breaking Bad, etc. (I've got a long list of Netflix shit to watch). I've got no problem doing my HIIT a few times a week, but LISS is so damn boring…well, it was. Netflix FTMFW

Upper A today:

wide-grip pull-ups w/ 1 sec pause @ top and bottom: 3 sets of 12, 10, 9
v-grip lat pulldowns w/ 1 sec pause @ top and bottom: 2 sets of 14, 12 @ 180
cable crossovers w/ 1 sec pause at crossed position: 3 sets of 15, 12, 10 @ 70 lbs per arm
pec dec machine w/ 1 sec pause @ peak: 2 sets of 14, 12 @ 175 lbs
dumbbell side lat raises w/ 1 sec pause @ peak: 3 sets of 15, 12, 10 w/ 25, 20, 15 lb dumbbells
dumbbell shrugs: 2 sets of 16, 14 w/ 100 lb dumbbells (no wrist wraps)
incline concentration curls w/ 1 sec pause @ peak: 3 sets of 12, 10, 8 w/ 25 lb dumbbells
weighted dips: 3 sets of 16, 14, 13 w/ 45 lb weight
LISS: 22 mins @ 120-140 BPM

 

http://www.buzzfeed.com/sallytamarkin/runners-yogis-mansplainers-oh-my

17 Kinds Of People You’ll Recognize If You’ve Ever Been To Gym

 

TV is a good thing for cardio. I just throw a CD in my boombox but same idea..either way it's the distraction. I found music works best because once I hit my time or distance I try to push through the song I'm on just to go a little further in the session..

 

Jsut got a 5lb tub of the ON whey at your hearty recommendation as well Sack. The cholesterol rating is one that I think about, but I figure I have a yearly appt in a few eeks and I'll see what my numbers come back at then. If they're up I can always try an isolate instead. I didn't start on supplements till after my blood work in August and read something online that whey can help lower the LDL..plus I'm 30 pounds lighter since then so hoping that helps.

 

I absolutely cannot do cardio without music. I get winded jogging after like 200 yards with no music, with music I'm good for at least 3 miles. Strangest damn thing.

 

For me I have to listen to metal..can't get into it if I put on rap or classic stuff

 

Damn straight, me too. I like pretty much all music, but I only listen to metal when I workout, just gets me so fired up!

 

Lately it's been a lot of Slayer and Danzig for me. I have to compromise somewhat and go classic rock if my wife wants to use the treadmill when I'm lifting..she can't stand metal.

 

I listen to aggressive music when I lift as well.
Here's a few I have on my iPod now:

1) Helmet
2) All That Remains
3) Hatebreed
4) Kataklysm

 

I now understand how some student's can't find time to work out. I feel like I am non stop doing homework, writing papers, or prepping for the next exam!

I am going to force myself to go tomorrow afternoon. I gotta get buff before I see my uncle. He talks mad shit haha.

 

I've seen 2+3 in concert...fun times!

 

Want some speed in your metal?

Amon Amarth /thread

 

Try having kids, working full time, and maintaining a relationship
I have to go on my lunch breaks...when I'm not volunteering at my sons school.

 

Good list there. In no order:

Pantera..greatest hits.
Slayer..Live Undead
DanzigII: Lucifuge
W.A.S.P.: Live in the Raw
Body Count: Self titled and the new one Manslaughter

Currently screaming along to the Slayer disc

As have I, Hatebreed last year was amazing.

Another good one, seen them twice live. Can you tell I go to a lot of shows?

EDIT: how could I forget, Slayer's Reign in Blood

Last night I lifted to Henry Rollins "Live at the Westbeth Theatre", one of his spoken discs

 

Lifted (relatively) heavy tonight for the first time in a while. 2-5 rep range. Haven't done that in probably 12 weeks or so (was doing Kris Gethin's 12 weeks to mass program).

I forgot how much I missed lifting heavy...even though it completely kicked my ass. The shred program I'm tryin had me doin Flat bench, incline dumbbell, decline for chest. All 3 sets of 2-5 reps.

Flat:
225 x 5
255 x 4
275 x 2

Incline DB:
85 x 5
95 x 5
95 x 3

Decline:
205 x 5
225 x 5
245 x 5

Then Dips, and close grip bench.

I was dead.

 

I've been listening to In Flames a lot lately in my workouts, they are awesome. Pantera has always been a go to for me as well.

 

I need to do a good heavy day sometime soon…all my partners are too damn lazy to come to the gym to spot me though…lazy asses

I'm sore as hell from yesterday's workout. Those wide grip pull-ups with a pause really made my lats sore.

Last night, I was messing around on MyFitnessPal and trying to get all my micronutrients up to par, so I did a lot of swapping around and I ended up with one of the best diets I've ever had. I've noticed, the more and more you focus on micros, the cleaner your diet gets…imagine that lol

Here's the new diet…I'll post the MyFitnessPal results below it:

6 egg whites
2 egg yolks
fiber bar
banana

ham sandwich w/ 3 slices ham, 1 slice cheese, 2 slices whole wheat bread, mustard
salad w/ 1 cup spinach, 1 cup broccoli, 5 green olives, 2 tbsp. Italian dressing

turkey burger on 2 slices whole wheat bread and 1 tbsp. ketchup
1 cup of white beans

shake: 2 scoops ON, banana, 1 cup skim milk

6 oz chicken
bagel w/ 1/2 tbsp. grape jelly
1/4 cup black beans





My main goals were to get my potassium, iron, and fiber up because they were super low; white beans are chalk-full of potassium, black beans got my iron up, and the fiber bar got my fiber up.

Also, I got my sugar down to 49 g per day, which is lower than it's ever been…hopefully not too low.

The only thing I was worried about was the cholesterol from the egg yolks, but I did about 2-3 hours of reading last night and there's a lot of journals and new tests showing that dietary cholesterol might not even effect cholesterol levels, but that's it's more bad fats that jack your levels up. Apparently, it's outdated information that high cholesterol foods raise cholesterol levels, especially when it's HDL (the good kind). The problem was that when people were eating 3-4 eggs for breakfast, it was usually accompanied by sausage, bacon, etc. The fat in those foods are what cause the cholesterol issues. I even read one that had 2 groups of active men eat eggs for 6 months straight: one group ate 6 egg whites every morning and one group ate 6 whole eggs every morning. Each group had the same clean diet, aside from the eggs and both groups exercised regularly. After the 6 months, the egg-yolk-eating group's cholesterol levels actually dropped. Even on my last bulk, I ate 6 eggs: 6 whites and 3 yolks everyday for about 8 months and I noticed nothing abnormal.

Moral of the story, dietary cholesterol and egg yolks aren't bad for you…or maybe they are….only time will tell.