the Actual Work-Out thread

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1401

^ 3-4 times a week keeps me sore every day of the week.

Again, hate it or love it…it Works for me and has given me the results i’ve wanted. I love the team atmosphere (aparently i thrive in it) and developed some awesome personal relationships all while having a blast doing it. Something I can’t say from my years at Planet Fitness/World Gym

You need good trainers though and the gym i’m at now has an olympic lifting coach as well as a respectd professional olympic lifter who work one-on-one with form and technique. Like anything, you can have bad coaching/teachers who don’t teach the fundamentals and that’s when people get hurt or just flail.

1402

I’m debating joining a CF gym… the only problem is the closest one is 45 minutes away. I consider myself in OK shape… i can’t run for shit, I’m 200lbs, 1RM on flat bench is 315…I can squat 405 perfect form and deadlift 500… so I have decent strength but I really want to focus on endurance… The biggest problem is motivation. I go to the gym and push myself like 70%. I tried a day of CF and really pushed myself. I’m just wondering if 45 mins each way is worth it :confused:

1403

You’d be a good candidate for CF, just have to watch the weight when the rep counts get high or you’ll really end up crippled. Going all out on deadlifts and overhead squats has serious repercussions when get fatigued with big #'s that you’re capable of as I’m sure you know. I’m good for 5 reps at 315 right now on flat bench, been out of the squat and deadlift area for a few. Bent over rows are up to 225 for 6ish. Been teaching Spinning and running a ton, getting ready to run a ton more this summer.

1404

The main reason I want to do CF is I’m trying out for SWAT this October, the selection course is a 6-8 weeks of non stop ass kicking, and mirrored after the SEALs and Delta selection courses… I feel CF will be the best preperation. I think me at 180lbs and cut would do a lot better rather than me at 200lbs

1405

You’re going to need some retarded ass kicking program to keep up, knowing you they’ll harass you twice as much just to fuck with you since you’ll be in pretty good/excellent shape to begin with. There won’t be any real weights in the fitness portion, I would look into just a P90x or bodyweight style crazy HIIT program to get ready.

1406

some days the “semper fit” girls make it seem like your self hazing.

1407

Decided to actually put my nose to the grindstone for 4 weeks leading up to my next beach vacation (aruba!) to try and shed a little bit of my spare tire beforehand. I’ve been lifting pretty regularly at lunch for [sarcasm]two whole weeks[/sarcasm], dialing back caffein and dialing in sleep. Taking creatine to get a little boost and get the weights heavier quickly. More muscle and more testosterone = less fat Fry.

Weigh about 190, finished 5 x 5 squats at around 225 today and had a little more in me and got 245 three times. Got a few front squats at 185 earlier in the week. Not bad for 2 weeks of work. Deadlift is at 275. Bench is pathetic. A few sets at 185 and I’m toast.

Gonna do some hill sprints, walking, foam rolling, cooking well and sleeping this weekend. Next week looking to get at least a couple reps each at 250+ back squat, 300+ dead, 200+ bench. I love how fast gains come when you’ve been slacking for a year, sort of, other than it means you’ve been slacking for a year.

1408

creatine can make you retain water like a preggo chick.

1409

I’ve scaled back on how much weight I’ve been lifting and been regularly changing up my routine.

I’m at 203lbs now which is about 8-10lbs up from about 2 months ago, but I’ve lost 1.5% of bodyfat at 18.1% now according to my BlueCross/BlueShield wellness rewards weigh-in yesterday.

I’ve been switching from heavy weight/low rep to slightly lower weight and much higher reps/sets and finishing off almost every target area with a light-weight-to-failure set to burn out.

it’s almost nice getting sore again…it had been a while and I was feeling like I had plateu’d again.

1410

Word. Been drinking like a fish.

1411

Are you a BCBS employee or did the extends the wellness out to other customers and I not notice.

1412

Squatted 265 five times at lunch today. I love being new. PR’s everywhere!

Ditched the creatine. It was making me sick to my stomach. I’m probably just not man enough for the texture.

1413

what kind of creatine was it

1414

Some monohydrate powder from vitamin shoppe, I think it was their store brand. Can it make a difference?

Got back from vacation and still squatting 265, so I didn’t drink my strength away, though I tried. Form’s a little sloppy though so I think I’ll go another week there before I put any more weight on the bar.

I was too busy to get to the gym for bench day this week (I’ve gotten good results doing legs Monday, bench/pushing Wednesday, deadlift/pulling Friday) so today I’m going to do deadlifts and bench. I’ll call it: CNS Fatigue Friday. :slight_smile:

Any of you gym rats read Jason Ferruggia’s stuff? A lot of good info, with an old school weight lifting bend. Not much of the crossfit functional fitness hyper conditioning crap that all the kids are doing these days. Check it:

I’m still good with the Robb Wolf book/blog/podcast for all of my nutrition info. www.robbwolf.com

1415

Anyone use help protein?

I have been using Muscle Milk for a few years now. I am lactose intolerant, and even though I take the Digestive Advantage one-a-day pill for it, I am still left with an upset stomach probably 45% of the time I use Muscle Milk.

It is free of lactose, however whey is a problem for myself and most people who are lactose intolerant.

I never wanted to try soy protein because of the estrogen.

Yesterday a friend was advocating hemp protein, curious if anyone is familiar with it?

1416

I don’t understand why guys are so convinced that they have to injest a powder after their workout or their workout won’t count or they’ll shrivel up and die or something. I just eat a big meal sometime afterwards, preferably something with a bunch of meat, potatoes, and butter if I can. I keep getting bigger and stronger and losing fat. It seems to work.

1417

I’ve been working out two years now and have found a few things, I’m sure my genetics have a lot to do with it but even working out 7x a week for 2 hours (lifting and cardio and sometimes classes) I still had flab that I didn’t want at 170 pounds (5’9").

I watched what I ate, tried to reduce fat and carbs here and there but nothing worked. At the same time I was working out with a few people for a solid couple of months and began talking to them on why I kept getting stronger but not as toned. I tried TOTALLY cutting fat and carbs out and it helped but I was miserable. I looked around the gym and there a ton of dudes my size and height who were totally ripped and strong.

So it turned out 95% of them were on some type of steroid. I figured I could either juice and look awesome, be stronger but have some flab, or just diet right and continue to work out and lose strength. THe couple of guys I was working out had all been on steroids and always ate whatever the fuck they wanted, 120+g of fat a day, 5000+ calories, 300+ g protein etc.

So I kept the same workout routine, and now I have fitness pal to track everything. I’m down to 152 pounds, but super ripped/toned compared to before, but def. not as strong at all, but I’d rather look good and feel better, I’m not entering any competitions or have ever needed to fight anyone

Also I get all my fat and carb free protein from powder, or plain ass chicken. Once a month I allow myself to have a Moe’s Monday, but I haven’t slowed down my alcohol consumption.

Edit: Just a few listed differences after losing weight

170 pounds - Bench 205 10-12x, Standard Curl 10-12x 50lbs, Squat - 10-12x 275 lbs, Deadlift - 10-15x 275 lbs.

Current 152lbs - Bench 185 6x on a good day, Standard Curl 10-12x 35lbs, Squat - 10x 225 lbs, Deadlift 10-15x 225 lbs

1418

7 days a week 2 hours a day? Hello cortisol. No wonder you were flabby. Especially when cutting the exact macronutrients you need for fuel while at that level of work output. It’s a wonder you didn’t collapse in a fat dead pile on the floor. OK so it’s not that bad, but it’s definitely a combination of work and nutrition that was pushing you farther from your goals.

Protein is not the alpha and omega of health, in particular when you’re active. Why the hell would you want carb free post workout nutrition? For the little bit that it matters, replenishing muscle glycogen before your body starts to eat your muscles via gluconeogenesis to repair the damage is the whole point of it. You can get enough protein from your regular meals to repair the damage over the next 48 hours.

But yeah steroids will pretty much give you a get-out-of-fat-jail-free card for any genetic or dietary shortcomings. You can also die.

Here’s a quick summary to get you guys to at least stick your head in the right rabbit hole:
http://jasonferruggia.com/nutritional-knowledge-bombs-with-nate-miyaki/
http://jasonferruggia.com/nutritional-knowledge-bombs-with-nate-miyaki-part-ii/
http://jasonferruggia.com/nutritional-knowledge-bombs-with-nate-miyaki-part-iii/

Read all 3 articles in the series. It’s entertaining light reading, and when you’re done you’ll have a much better idea of what proper nutrition really is.

1419

this past week i decided to switch up my routine from 5x a week to the QBM workout 4x a week.

i havent felt this sore after a workout each day since i started going to the gym religiously. its pretty much a circuit workout using low weight and high reps.

here is the link to a breakdown of the workout if youre interested in checking it out.

as for nutrition ive tried to cut back on my carb intake and late night eating. im still taking my protein shake post workout (2 scoops whey isolate and unsweetend silk almond milk) then before bed i take a casein shake.

i can certainly tell im losing the excess flab even after just 2.5 weeks of staying focused on what im eating.

my hope is to cut down and get more defined. currently im 5’11" and as of today 185lbs but looking to try and hit 175lbs with some hard work this winter…

1420

Don’t have time to read because I have 2 minutes left on break lol, but I started working out again sept4th, putting some pretty good muscle in shoulders, upper back and legs. I decided to use absolutely zero supplements the first 4 months because I figured I would plateau around that time and stopped getting my noob gains. Starting Jan. 1st ill start supp. Extra protein not in food. Ill post up the differences after. Id prob be bigger now if I was on supps but oh well, its winter anyway

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